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America spent $5.3 trillion on health care in 2024.1 That’s not a typo, and it’s not someone else’s problem — it directly affects what you pay, what care you receive, and how the system around you operates. Health care now consumes roughly $18 out of every $100 spent in the U.S., making it the largest industry by both total spending and employment.2

Your health choices don’t exist in a vacuum — they exist inside a massive economic engine that shapes your workplace benefits, your insurance premiums, and your take-home pay. That scale raises a direct question to consider: what exactly drives this spending surge, and why does it keep accelerating? The answer isn’t what many people assume.

Record Spending Reveals What Drives the System

Where does all that money go? A detailed analysis of federal spending data — published by ZeroHedge — breaks down what’s actually driving the expansion, and the answer challenges the assumption that prices alone are to blame.3 Instead of focusing only on price inflation, the report looks at total spending patterns, who pays, and which parts of the system grow fastest.

This matters because you experience the consequences directly through premiums, wages, taxes, and access to care. The analysis centers on national spending flows rather than individual medical treatments, which shifts the conversation from personal bills to structural drivers.

• Spending growth reflects system use more than price spikes — A central takeaway is that overall demand for medical services stands as the largest contributor to spending increases, not price growth alone. Prices rose 2.5% in 2024, below overall inflation at 2.9%, meaning the system grew because more medical care occurred — more visits, more procedures, more long-term management — rather than dramatic price surges.
• Per-person spending growth explains why costs feel relentless — Per-capita spending reached $15,474 and has increased every year since 2000, rising 77% faster than inflation over that period. This statistic translates into a practical reality: even when general inflation slows, your health expenses continue to climb faster than most other household costs.
The pattern reflects structural expansion — population aging, chronic disease management, technology adoption — which steadily increases how much care each person consumes.
• Health care dominates national spending categories — Another key detail shows health care spending exceeds spending on housing, groceries, national defense, and vehicles. That comparison clarifies scale in everyday terms. When the largest slice of national spending flows into one sector, it shapes labor markets, policy decisions, and employer compensation. You experience that indirectly when wages shift toward benefits or when insurance design changes to manage rising costs.
• Non-medical costs expand total spending — The report identifies $768 billion spent on non-medical health expenses, representing about 15% of total health care spending. Non-medical costs include administration, logistics, and system overhead — meaning money that doesn’t go directly to treatment still drives overall spending growth.
This helps explain why system complexity matters to your wallet. More layers, more coordination, and more administrative processes increase total cost even without additional clinical care.

What This Means for You and Your Wallet

Policy debates focus on who controls spending decisions. The analysis describes competing approaches: proposals that give consumers more direct control through funded health savings accounts versus strategies that rely on regulation and subsidies to manage costs. Decision control influences how you shop for care, compare prices, and manage long-term expenses. When responsibility shifts toward consumers, financial literacy and decision tools become more important.

• Funding flows reveal why the system feels complicated — Most health care funding originates from individuals through out-of-pocket payments, insurance premiums, taxes, and employer contributions that substitute for wages. Yet that money moves through multiple intermediaries — government programs, insurers, and employers — before reaching providers.
You pay, but the path between payment and care passes through many hands, which increases complexity and reduces transparency.
• Consumer anxiety reflects structural cost pressure — Polling cited in the report shows 66% of Americans worry about affording insurance premiums and medical bills, and 55% report rising health costs in the past year. Health expenses rank as a greater concern than utilities, food, housing, and gasoline, which highlights how strongly spending trends affect daily life. This emotional dimension matters because financial stress influences health behavior, care delays, and preventive choices.
• The findings translate into actionable awareness for you — Understanding that demand — not only price — drives spending growth changes how you evaluate prevention, lifestyle decisions, and long-term health strategy. When more care equals more spending, reducing disease burden becomes financially meaningful, not only medically important. Your daily choices influence how often you rely on the system.

Take Control of Your Health Spending Through Daily Choices

Here’s the good news — you’re not powerless in this. Health care spending rises because people rely on the system more often, not only because prices increase. If demand is the driver — and the data shows clearly that it is — then your daily health decisions directly shape how often you enter that system. That is power you already have. You just need to use it deliberately.

1. Build cellular energy as your first priority — Your mitochondria — the parts of your cells that generate energy — sit upstream of nearly every disease pathway. Think of mitochondria as your body’s power grid. When the grid weakens, every system that depends on electricity — your immune cells, your repair crews, your inflammation regulators — starts running on brownout mode.

When mitochondrial function declines, everything downstream suffers, and chronic symptoms that once would have resolved on their own become permanent fixtures.
So, how do you support them? Start with daily sunlight exposure — not through a window, but direct outdoor light, ideally in the morning. This sets your circadian rhythm, which governs mitochondrial efficiency. It’s important to avoid intense, direct sunlight during peak hours (typically 10 a.m. to 4 p.m. in most regions), however, until you’ve eliminated seed oils from your diet for at least six months.
This is because stored linoleic acid (LA) — the polyunsaturated fat found in seed oils — in your skin increases your risk of sunburn. Also prioritize consistent sleep timing, because irregular sleep disrupts the very cycles your cells depend on to repair and regenerate. Aim for the same bedtime and wake time within a 30-minute window, seven days a week.
And make sure you’re eating enough healthy carbohydrates — around 250 grams daily for most adults, and more if you’re physically active — because glucose is the preferred fuel for clean adenosine triphosphate (ATP) production, the energy currency your cells depend on to power every function in your body. Glucose generates energy with fewer damaging byproducts (reactive oxygen species) compared to burning excessive amounts of fat, especially the LA found in seed oils.

When cellular energy improves, many people are able to reduce their reliance on medications, cut back on doctor visits, and resolve symptoms they had been managing for years. That’s real spending reduction, starting at the cellular level.

2. Reduce the drivers of chronic disease — Chronic disease is the main reason people use the health care system repeatedly. It’s not acute injuries or infections driving the spending numbers you just read — it’s the slow accumulation of metabolic dysfunction that turns into diabetes, heart disease, autoimmune conditions, and cognitive decline.
Every one of those conditions requires ongoing management, medications, specialist visits, and procedures. That is where much of the demand comes from.
It’s important to identify the biggest contributors in your own life. Ultraprocessed foods top the list — they damage your gut lining, spike insulin, and create systemic inflammation. Seed oils like soybean, canola, corn, and sunflower oil are found in nearly every packaged and restaurant food, and they’re high in LA, which embeds in your cell membranes and fat stores where it promotes oxidative damage long after you’ve eaten it. Replace them with stable, traditional fats: tallow, ghee, or grass fed butter.
Beyond diet, look at your movement and sleep. Sedentary behavior accelerates metabolic decline faster than many people realize. Walk every day, ideally for one hour — not as exercise, but as a baseline for human function. Build muscle through resistance training, because muscle is your largest metabolic organ and acts as a glucose sink that protects against insulin resistance.
Track simple, inexpensive markers like your resting heart rate (lower is generally better), and HOMA-IR, which tells you how insulin-resistant you’re becoming. These numbers reveal your trajectory before disease shows up on a scan.

3. Strengthen metabolic resilience to reduce your reliance on the health care system — If you find yourself frequently sick, persistently fatigued, or dependent on a growing list of prescriptions, metabolic resilience is the lever that changes your relationship with the health care system. Resilience means your body handles stress, recovers from illness, and maintains stable energy without constant medical intervention.
Protein intake is foundational here. I recommend about 0.8 grams per pound of ideal body weight, or 1.76 grams per kilogram — with one-third from collagen-rich sources like bone broth, slow-cooked meats with connective tissue, or a quality collagen supplement. Collagen provides glycine and proline, amino acids that many people are deficient in, which support gut integrity, joint health, and liver detoxification.
The remaining two-thirds should come from complete protein sources like pastured eggs, grass fed beef and dairy. When it comes to carbohydrates, if you’ve been low-carb for a long time and your metabolic markers have stalled or worsened, consider restoring carbohydrate tolerance gradually. Start with whole fruit and white rice.
As your tolerance improves, you can expand into well-cooked root vegetables, then non-starchy vegetables, starchy vegetables like sweet potatoes or squash, beans, legumes and, finally, minimally processed whole grains. Stable metabolism means fewer doctor visits, fewer medication adjustments, fewer emergency situations, and fewer long-term interventions. That is how you personally reduce the demand side of the spending equation.

4. Question the default path before it becomes your spending pattern — The health care system isn’t designed to ask whether you need less of it. It’s designed to deliver more. More referrals, more follow-ups, more imaging, more prescriptions — each one reasonable in isolation, but collectively they become a spending pattern that is very difficult to reverse once it starts.
I’m not telling you to avoid doctors or ignore symptoms. What I am telling you is to become a more deliberate participant in your own care. Before accepting a new medication, ask what the plan is for getting off of it or if nondrug alternatives exist. Before agreeing to a recurring appointment, ask what markers would indicate you no longer need it.

Before filling a prescription for a symptom that appeared after you started another prescription, pause and consider whether you’re treating a side effect with another drug — because that cascade is one of the most common ways people end up deeply embedded in the system.
This is where your own knowledge becomes your greatest asset. When you understand how your body works — what drives inflammation, what supports recovery, what your labs actually mean — you stop being a passive recipient of care and start making informed decisions about when the system serves you and when it simply generates more utilization.
That shift in mindset is worth more than any single intervention, because it changes your relationship with the largest industry in the U.S. from one of dependency to one of selective, strategic engagement.

5. Lead a healthy lifestyle that lowers demand for medical services — This is the most powerful solution, and it’s the one that directly addresses the central finding of the research: service demand is the primary driver of health care spending. Every improvement you make in your daily habits reduces how often you need care, and that’s what bends the cost curve — not for the system in the abstract, but for you personally.
Move your body every single day. Eat whole foods that your great-grandparents would recognize. Support your gut health by eating enough to maintain your metabolic rate — and be cautious about loading up on fiber before your digestion can handle it, because undigested fiber feeds bacterial overgrowth and worsens the problems you’re trying to fix.
Avoid alcohol, which damages your gut lining, disrupts sleep architecture, and burdens your liver with a toxin it has to prioritize over everything else. Maintain and build muscle mass throughout your life, because sarcopenia — the age-related loss of muscle — is one of the strongest predictors of frailty, hospitalization, and long-term care dependence.
Every one of these choices reduces your interaction with the system that just hit $5.3 trillion. You can’t control what happens at the policy level, but you can control the single biggest variable in your own health care costs: how resilient and metabolically healthy you are. That’s not a small thing. In an industry built on utilization, the most radical act is needing less of it.

FAQs About Health Care Spending

Q: Why is health care the largest industry in the U.S.?
A: Health care is the largest industry because total spending reached $5.3 trillion and continues to grow due to increased use of medical services, an aging population, and long-term management of chronic disease. More visits, prescriptions, and procedures expand the system even when price increases remain moderate.

Q: What’s the main reason health care spending keeps rising?
A: The primary driver is demand for services rather than price inflation. People live longer, manage more chronic conditions, and rely on ongoing treatment, which increases how often the system is used and expands overall spending.

Q: How does rising health care spending affect my personal finances?
A: Higher spending influences insurance premiums, deductibles, wages, and taxes. Employer health costs often replace salary growth, while out-of-pocket expenses and insurance complexity increase the financial burden on individuals and families.

Q: What does “reducing demand for care” actually mean for my health?
A: Reducing demand means improving metabolic health, strengthening cellular energy, and preventing chronic disease so you need fewer medications, appointments, and procedures. Fewer symptoms and better resilience translate into less reliance on the health system.

Q: What daily actions help lower your long-term health care costs?
A: Consistent movement, adequate protein intake with collagen, sufficient carbohydrates for cellular energy, avoidance of ultraprocessed foods and seed oils, quality sleep, sunlight exposure, and maintaining muscle mass all reduce chronic disease risk and decrease how often you need medical care.

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

Why are heart disease death rates going down even though heart disease is still the top cause of death?

Fewer people get heart disease
Better care helps people survive longer
Faster treatment and better emergency care save more lives after heart attacks and strokes, but the long-term damage driving heart disease still remains. Learn more.

High cholesterol levels are no longer a problem
Heart attacks have become uncommon

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Kidney damage doesn’t always start with disease — it often starts with prescriptions. Many of the medications you’ve been told are safe are filtered through your kidneys, creating a constant workload that backfires over time. As drug use climbs, so does the hidden toll on this key organ.

Your kidneys handle far more than waste. They help balance fluids, regulate blood pressure, and support red blood cell production. But the more medications your body has to process, the more strain your kidneys are under, especially if you’re older, managing chronic illness, or taking multiple prescriptions.

Most people don’t think to question their medications until something goes wrong. But when kidney function declines, the signs often show up late, after the real damage has been done. That’s why catching the risk early matters. Let’s break down which drug classes pose the greatest kidney risks — and what to do to stay protected.

NSAIDs and Other Painkillers Are Tough on Your Kidneys

An article, published by AARP, highlighted how widely used medications, including both over-the-counter (OTC) and prescription drugs, damage your kidneys even when taken as directed.1 The most vulnerable include older adults, people with diabetes, and anyone who’s dehydrated or managing other illnesses. However, even people without diagnosed kidney issues are at risk if they take multiple medications or ignore dosage guidelines.

• Nonsteroidal anti-inflammatory drugs (NSAIDs) reduce blood flow to your kidneys — Drugs like ibuprofen and naproxen, often used to relieve pain, inflammation, or fever, work by blocking enzymes that cause inflammation. But they also reduce a hormone that keeps the blood vessels in your kidneys open. Without enough of that hormone, these vessels narrow, making it harder for blood to flow in. This leads to reduced kidney function, especially during illness or if you’re dehydrated.

• Don’t take them for too long — Clinical pharmacist Derek Owen, with the University of Chicago Department of Medicine, told AARP that NSAIDs shouldn’t be taken for more than 10 days in a row for pain, or more than three days for fever. These drugs seem harmless because they’re sold over the counter, but regular or prolonged use does real damage.

• Taking NSAIDs with blood pressure and water pills is dangerous — When NSAIDs are combined with ACE inhibitors (for blood pressure) and diuretics (to reduce swelling or fluid buildup), your kidneys are hit from multiple angles. This combination reduces blood flow and filtration pressure, leading to a dangerous drop in kidney function — often without early symptoms. It’s called the “triple whammy” for a reason.

• Get simple tests to check your kidneys — Your doctor can run basic lab tests to measure how well your kidneys are filtering waste and whether they’re leaking protein. Catching small changes early helps you adjust your medications before permanent damage occurs.

Antibiotics, Antivirals, and Immunosuppressants Are Powerful Drugs with Hidden Risks

Antibiotics, antivirals, and immunosuppressants come with serious risks for your kidneys. Even when taken as prescribed, these medications disrupt filtration, block urine flow or cause direct damage if not carefully managed.2

• Some antibiotics damage kidney cells directly — Drugs like tobramycin are especially hard on your kidneys. They build up inside the tiny filtering cells and cause structural damage. The longer these antibiotics are used, the greater the risk, which is why they’re usually only given in short courses under close supervision.

• Others block urine flow — Sulfonamides, another type of antibiotic, form crystals that don’t dissolve well in urine. If you’re dehydrated or your urine flow is slow, these crystals clog the tiny tubes in your kidneys, leading to inflammation, back pressure, and pain. Even if you don’t notice right away, your creatinine levels could start creeping up — a warning sign that filtration is slowing down.

• Doses need to match how well your kidneys are working — If your kidneys aren’t filtering properly and the dose isn’t adjusted, drugs like amoxicillin and ciprofloxacin build up and become harmful. In some cases, they even cause an allergic reaction in the kidneys, leading to swelling and more damage.3

• HIV and transplant drugs also harm your kidneys — Medications like tenofovir for HIV and cyclosporine to prevent organ rejection reduce blood flow in the kidneys and damage the same cells that handle waste removal. People taking these drugs are often on complex medication regimens, making it even more important to track kidney labs regularly.4

Proton Pump Inhibitors and Other Acid Suppressants Are Quiet Contributors to Chronic Kidney Trouble

Proton pump inhibitors (PPIs), such as omeprazole (Prilosec), esomeprazole (Nexium) and lansoprazole (Prevacid), are widely used to reduce stomach acid. They’re commonly taken for heartburn, indigestion, or ulcers, sometimes for years. But long-term PPI use is linked to chronic kidney disease.5

• They inflame your kidney’s filters — PPIs are associated with a condition called interstitial nephritis, an allergic-type reaction that causes swelling in the spaces between kidney structures. This leads to fatigue, swelling in your legs, and darker urine. Because the symptoms are sometimes mild or vague, they often go unnoticed until serious damage has occurred.

• People often stay on these drugs too long — Many start taking PPIs for temporary symptoms but never stop. If you’re using PPIs, taper off slowly and switch to famotidine (Pepcid), a safer option that not only avoids PPI-related heart risks but also helps block excess serotonin that disrupts energy and drives inflammation.

• Lifestyle changes often replace the need for acid blockers — Low stomach acid — not high — is often the actual problem behind acid reflux. The solution isn’t just symptom relief with drugs. It’s optimizing your mitochondrial function to restore the foundation that helps your stomach break down food, absorb nutrients, and protect you from pathogens.

Laxatives Seem Harmless but Quietly Hurt Your Kidneys

Stimulant laxatives like senna and osmotic types like Miralax work by pulling water into your intestines or speeding up how fast things move through your gut. But if you’re not drinking enough fluids — or if you use these products regularly — you lose too much water. That drop in body fluid also reduces blood flow to your kidneys, making it harder for them to do their job.6

• Long-term use often leads to kidney stones — When you’re dehydrated, your urine becomes more concentrated with minerals like calcium and oxalate. Over time, these minerals form crystals and turn into kidney stones. These stones often block urine flow, cause pain, and damage the kidneys further if not treated.

• Frequent laxative use is more common than you think — Many people use laxatives several times a week, or even daily, without realizing it could be hurting their kidneys. This is especially true for older adults who are already prone to dehydration or who are on other medications that affect kidney function.

• There are safer, natural ways to manage constipation — Instead of relying on laxatives, try focusing on your gut health and increasing your intake of fiber-rich foods like fruit and vegetables. Drinking more water and moving your body daily also support regular bowel movements.

• Ask your doctor about safer options — If you feel like you can’t go without laxatives, talk to your integrative health care provider. You could have an underlying issue, like low stomach acid, a sluggish thyroid or imbalanced gut bacteria, that’s better off fixed naturally, without risking damage to your kidneys.

Imaging Contrast Dyes Overload Your Kidneys

Doctors often use contrast dyes during CT or MRI scans. These dyes highlight organs and blood vessels, but they also pass through your kidneys. In some people, especially those with diabetes, heart disease or reduced kidney function, these dyes reduce blood flow and damage the filters inside the kidneys.7

• Iodine-based contrast from CT scans trigger acute kidney problems — Some contrast agents contain iodine, which your kidneys have to filter out. In people with existing kidney concerns, this sudden workload leads to contrast-induced nephropathy, a condition where kidney function drops sharply within 48 hours of the scan.

• MRI dyes carry a different kind of risk — Gadolinium-based contrast dyes, used in MRI scans, have been linked to a rare condition called nephrogenic systemic fibrosis. This causes thickening of the skin and connective tissue, mainly in people with severely impaired kidney function.

• The risks go up if you’re sick or dehydrated — If you have a chronic illness, are already taking multiple medications or haven’t been drinking enough fluids, your kidneys could be too stressed to handle the extra load from imaging dyes. The effects don’t always show up right away but are often long-lasting.

How to Protect Your Kidneys

If you’re managing chronic pain, blood pressure, reflux, or inflammation with multiple medications, your kidneys are bearing the brunt, not because they’re weak, but because they’re forced to filter and excrete drug residues day after day. What starts as temporary relief quietly becomes permanent dependence, especially when no one revisits the original reason the drug was prescribed.

Breaking that cycle doesn’t begin with another pill. It starts by restoring your body’s own ability to function. Here’s how to take the pressure off your kidneys and reclaim control over your health:

1. Revisit the original reason for each drug — Was it for a short-term issue like post-surgery pain or an infection? Many people stay on medications for years simply because no one rechecked whether they still need them. If the root cause has resolved, the drug is likely doing more harm than good.

2. Watch for warning signs your kidneys are under strain — Fatigue, fluid retention, back pain, changes in urination, or brain fog all point to sluggish kidney function, especially if you’re on multiple medications. These symptoms are often dismissed as “just aging,” but they’re often your body’s early alert system. Don’t ignore them.

3. Support the systems that make medication unnecessary — Chronic symptoms like fatigue, bloating, reflux, or joint pain are often signs of deeper imbalances. Focus on restoring your body’s energy production, improving mitochondrial health, eating nutrient-dense carbs and avoiding vegetable oils that disrupt metabolism. As health improves, medications become easier to taper.

4. Switch out harmful drugs for safer strategies — NSAIDs damage kidney tissues over time but topical magnesium, turmeric, or gentle exercise offer relief without the risk. Acid blockers reduce stomach acid, but the real cause of reflux, for most people, is low stomach acid, not too much of it; switching to digestive bitters before meals to signal your body to start acid production could ease symptoms without long-term harm.

5. Make a medication review part of your routine — Set a calendar reminder every six months to review your medications with your doctor. Ask one powerful question: “Is this fixing the problem — or just covering up symptoms?” That single shift in thinking could help protect your kidneys for years to come.

When your treatment plan aligns with your biology — instead of working against it — most medications become optional, not mandatory. That’s the path to true healing and long-term kidney protection.

FAQs About Medications That Harm Your Kidneys

Q: Which types of medications are most likely to harm my kidneys over time?
A: Common culprits include NSAIDs (like ibuprofen and naproxen), antibiotics (such as tobramycin and sulfonamides), acid blockers (especially PPIs like omeprazole), certain antivirals and immunosuppressants (like tenofovir and cyclosporine), laxatives, and imaging contrast dyes. These drugs reduce kidney blood flow, cause inflammation, or block urine filtration, often without obvious symptoms at first.

Q: Why don’t most people realize their kidneys are being damaged by medications?
A: Kidney damage typically develops slowly and symptoms often appear late. Early signs, like fatigue, swelling, changes in urination, or brain fog, are frequently mistaken for aging or other conditions. Without routine lab tests, many people remain unaware until permanent damage is done.

Q: How do NSAIDs and acid blockers affect kidney function?
A: NSAIDs reduce a hormone that keeps kidney blood vessels open, leading to restricted flow and lower filtration, especially during illness or dehydration. PPIs cause an inflammatory reaction in kidney tissues known as interstitial nephritis and are also linked to chronic kidney disease with long-term use.

Q: Does using laxatives or undergoing medical scans also affect kidney health?
A: Yes. Overuse of laxatives cause dehydration and kidney stone formation, while contrast dyes used in CT and MRI scans reduce kidney function, particularly in people with preexisting conditions or poor hydration. Both scenarios increase your risk of long-term kidney damage if not managed carefully.

Q: How do I protect my kidneys if I use these medications?
A: Start by reviewing each drug’s original purpose to see if it’s still necessary. Also watch for signs of kidney stress while supporting your body’s natural healing systems through diet and lifestyle. Taper off unnecessary medications and explore safer nondrug alternatives. Set a six-month reminder to review all prescriptions regularly.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

For decades, eggs carried an unfair reputation — they were labeled “cholesterol bombs,” and that eating them regularly would clog arteries, drive up “bad” cholesterol levels, and inevitably raise your risk of heart disease. Health authorities recommended limiting or even avoiding eggs, leaving many people confused and hesitant to enjoy one of nature’s most nutrient-rich foods.

But science has now evolved and so has our understanding of cholesterol. Mounting research now shows that dietary cholesterol from eggs has little impact on blood cholesterol for most people. In fact, under the right conditions, eating eggs may actually help lower unhealthy cholesterol levels and support heart health.

Eating Eggs Lowered Cholesterol in Just 5 Weeks, According to a 2025 Study

A 2025 study published in the American Journal of Clinical Nutrition investigated how eggs, cholesterol, and saturated fat interact to influence low-density lipoprotein (LDL) cholesterol, the so-called “bad” cholesterol that contributes to artery blockage and heart disease.1

“Eggs have long been unfairly cracked by outdated dietary advice. They’re unique — high in cholesterol, yes, but low in saturated fat. Yet it’s their cholesterol level that has often caused people to question their place in a healthy diet.” Jonathan Buckley, an exercise scientist from the University of South Australia and the study’s lead researcher, said.2

The researchers designed the study to answer a simple question — does eating eggs actually raise LDL cholesterol, or is something else at play? To find out, they tested three different diets, each with a unique balance of cholesterol and saturated fat.

• The participants were 61 adults with the same baseline cholesterol levels at the start of the trial — Over a five-week period, they followed one of three meal plans. The first was high in saturated fat and cholesterol, the second was high in saturated fat but low in cholesterol, and the third was high in cholesterol but low in saturated fat.3

• What made the third diet stand out is that it included two eggs per day — Surprisingly, the group eating more eggs ended up lowering their LDL cholesterol compared to the other groups, who actually saw their LDL levels climb. According to a report from Science Alert:

“The results showed that diets high in saturated fat correlated with a rise in LDL cholesterol levels. However, the high-cholesterol, low-saturated fat diet produced a reduction in LDL cholesterol levels — suggesting that eggs are not responsible for bad cholesterol.”4

• The researchers also compared variables head-to-head — When cholesterol came from eggs without much saturated fat, LDL went down. When cholesterol came alongside saturated fat, LDL went up. This shows the importance of food context — cholesterol doesn’t act alone. It interacts with the rest of your diet, and this interaction determines whether your blood chemistry shifts toward health or risk.

• Saturated fat influences how your liver processes cholesterol — From a biological perspective, the explanation is straightforward. When saturated fat is high, the liver struggles to clear LDL cholesterol efficiently, leaving more of it circulating in your bloodstream. Eggs, however, supply cholesterol without overloading the system with saturated fat. This allows your body to manage cholesterol properly, preventing the buildup that causes arteries to narrow.

This study supports the notion that eggs are not the enemy; the real issue is the excessive saturated fat, particularly polyunsaturated fats (PUFs), in the other foods you eat. By choosing eggs over foods loaded with these unhealthy fats, you encourage your body to handle cholesterol in a healthier way.

“You could say we’ve delivered hard-boiled evidence in defense of the humble egg. So, when it comes to a cooked breakfast, it’s not the eggs you need to worry about — it’s the extra serve of bacon or the side of sausage that’s more likely to impact your heart health,” Buckley said.5

Debunking the Cholesterol Myth

Given the findings of this study, Buckley comments that it’s about time for the public to change their perception of eggs, saying that this highly nutritious food has “long been unfairly cracked by outdated dietary advice.” And what he’s referring to is the cholesterol myth — the notion that dietary cholesterol harms your heart and long-term health.

But despite conflicting reports and warnings from conventional sources, eggs are not responsible for heart disease — the featured study provides solid evidence on this. In fact, dietary cholesterol is not the villain it’s made out to be.

• Your body needs cholesterol — It’s actually found in nearly every cell of your body and is vital for optimal functioning. This waxy substance serves as a fundamental building block for cell membranes, providing structural integrity and fluidity.

• Cholesterol acts as a precursor for various essential hormones — It is vital in the production of vitamin D when your skin is exposed to sunlight, contributing to bone health and immune function. In your digestive system, it helps in the formation of bile acids, which are necessary for the absorption of fats and fat-soluble vitamins.

• If you have too little, your risk of health problems increases, including all-cause mortality — There are studies supporting this notion. For example, research published in Frontiers in Endocrinology found a revealing link between low total cholesterol (TC) levels and increased mortality risk in those aged 85 and above. This is because having low TC levels compromises cell function and increases your vulnerability to infections and other health problems.6

• Additionally, cholesterol helps regulate inflammatory markers in your body — With lower TC levels, you might experience enhanced inflammation, which is associated with numerous age-related diseases. I recommend reading “Why Is Low Blood Cholesterol Associated with Increased Late Life Mortality?” for a more in-depth discussion into this topic.

Eggs Protect Your Heart Health

Contrary to what many believe, eggs actually offer protective benefits for your heart. Another 2025 study demonstrates this, showing how egg consumption, especially among the elderly helped reduce the risk of dying from heart disease or other causes.7

• The study involved 8,756 individuals aged 70 and older — They were grouped based on how frequently they ate eggs — never or infrequently, weekly (one to six times per week), and daily (seven or more times per week).

• Eggs are good, but the amount matters, too — The study found that those who ate eggs weekly had a 29% lower risk of dying from heart disease and a 17% lower risk of all-cause mortality compared to those who rarely or never ate eggs. Interestingly, individuals who ate eggs every day did not experience the same protective benefits, showing that moderation is key.8

• Following a healthy lifestyle is also crucial — The study also revealed that the most significant benefits occurred among individuals who ate a balanced diet, stayed physically active, and avoided excessive alcohol intake and smoking. In this group, the reduction in cardiovascular mortality was especially pronounced, further reinforcing the idea that eggs can be part of a health-oriented regimen.

• So how many eggs per week can you eat before the benefits taper off? According to the study authors, up to six eggs a week may be beneficial in reducing the risk of death from all causes and heart disease causes among those in their senior years. Study co-author Holly Wild said, “These findings may be beneficial in the development of evidence-based dietary guidelines for older adults.”9

Eggs Are a Nutrition Powerhouse

Eggs are among the most nutritious foods in your kitchen. They’re loaded with healthy vitamins, protein, and minerals like calcium, phosphorus, zinc, and selenium.

• Eggs support your eye health — Lutein and zeaxanthin, two important antioxidants that build up in the retinas of your eyes, are abundant in eggs. These nutrients effectively protect your vision and help reduce the risk of cataracts and macular degeneration.

• Choline is one of the most important nutrients in eggs — Discovered in 1862,10 this compound abundantly in egg yolks offers a long list of benefits, such as supporting brain function, nervous system health, DNA synthesis, healthy fetal development, liver health, and more.11

• Choline protects your cardiovascular health — Choline prevents homocysteine buildup, which is a well-known risk factor for cardiovascular disease, as it contributes to arterial damage and increases the risk of heart attacks and strokes. Studies provide evidence that consuming a choline-rich diet helps regulate homocysteine levels, minimizing the strain on your cardiovascular system.12

• Choline also supports liver health — Your body uses choline to prevent fat accumulation in your liver. Without sufficient choline, excess fat and cholesterol will buildup in your liver, increasing your risk of liver dysfunction.

Since your body is not able to create enough choline on its own to meet your needs, getting this nutrient from your diet is essential. While there are other sources of choline available, like liver and beef, eggs remain the most convenient and widely available option.

PUFs Are the Real Culprits in Your Diet

The featured study highlights another important factor — the role of saturated fats in increasing your LDL cholesterol. However, the devil’s in the details, and in this case, the saturated fat in question refers to PUFs, particularly the omega-6 fat linoleic acid (LA).

• You need LA but only in trace amounts — Your biological need for LA is very low, ideally 1% to 2% of your daily calories. However, today it now makes up more than 15% to 25% of the typical American’s caloric intake. This is because LA is found in excessive amounts in processed vegetable oils like soybean, corn, and canola — ingredients you’ll find in nearly every packaged food and restaurant meal.

• LA transforms into dangerous byproducts known as oxidized linoleic acid metabolites — OXLAMs damage DNA, disrupt energy production, and drive chronic inflammation throughout your body. They also attack mitochondria, the energy factories inside your cells, and impair how your body produces energy. This is why LA has been associated with almost every chronic disease in today’s modern world, like obesity, Type 2 diabetes, neurodegeneration, and heart disease.

I recently published a paper in the journal Nutrients about the long-term biological effects of LA. I encourage you to read it, as it provides a comprehensive explanation on how LA wreaks havoc in your body — and what you can do to reverse the damage.

> > > > > Click Here

Every 34 seconds, someone in America dies from heart disease.1 That pace continued in 2023, claiming 915,973 lives — more than cancer and accidents combined. After decades of medical advances, heart disease still dominates the death chart. The question is no longer whether we can treat it, but whether we’ve been addressing the wrong causes all along.

While death rates dipped slightly from the year before, heart disease continues to touch many families in a way that few other conditions do. What makes heart disease so dangerous isn’t just how common it remains — it’s how slowly and silently it develops. It’s a long biological process that unfolds over decades.

That long timeline lines up with a major change in the modern food supply. In my research paper, Seed Oils as a Hypothesized Contributor to Heart Disease: A Narrative Synthesis, I explain that heart disease was uncommon before the 20th century and rose sharply only after industrial seed oils became a dominant dietary fat.2

This pattern points to a slow dietary driver — not bad genes or inevitable aging — that accumulates damage for decades before symptoms appear. When a disease takes decades to show itself, the cause usually does too. Policy is finally beginning to reflect that reality. In January 2026, the U.S. Department of Health and Human Services released the Dietary Guidelines for Americans 2025–2030, marking a major reset in nutrition guidance.3

Full-fat dairy and natural fats are no longer framed as threats, and the guidance now emphasizes getting fats from whole foods like meat, eggs, and dairy rather than industrial products. This is a meaningful shift toward addressing root causes instead of surface markers.

What makes this moment important is that it coincides with documented declines in heart disease death rates, raising a key question: which changes actually moved the needle, and which simply managed damage after it was already done. To understand how seed oils fit into the long arc of heart disease, I walk through the evidence step by step in my paper, which you can read in full below.

> > > > > Click Here Click Here

A New Series of Health Insights Is on the Way

WICHTIG

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 →

You might be startled to learn that 42% of adults over 55 develop dementia by age 95.1 Dementia is characterized by memory loss, difficulties with language and reasoning, and an overall decline in the ability to perform everyday tasks. Left unmanaged, it spirals into more severe neurodegenerative disorders that undermine independence and quality of life.

A review published in Neurotherapeutics further highlights that a single resting cortical neuron consumes 4.7 billion adenosine triphosphate (ATP) molecules every second, underscoring how energy demands in your brain are immense and ongoing.2

I see this as direct evidence of why supporting cellular powerhouses — your mitochondria — is so central to preserving cognitive health. Chronic disruptions in those energy processes impose relentless stress on nerve cells, paving the way for memory problems and other neurological setbacks.

Mitochondrial Dysfunction Is at the Root of Neurodegeneration

The Neurotherapeutics review3 examined how different forms of disrupted energy processes in brain cells set the stage for progressive neurological disease. The researchers looked at various research findings that link faulty mitochondrial function to disorders affecting cognition, motor control and other higher-level tasks.

Their central goal was to pinpoint how malfunctioning mitochondria trigger the chain reactions seen in conditions such as Alzheimer’s disease, Parkinson’s disease and multiple other neurological syndromes.

• Evidence reveal how mitochondrial dysfunction drives brain changes — Investigators in this review did not limit their analysis to a specific group of patients. Instead, they consolidated evidence from a broad range of laboratory experiments and clinical observations targeting aging populations, individuals with rare mitochondrial disorders, and those carrying known genetic mutations that alter mitochondrial function.

By weaving these areas together, the authors hoped to create a clearer picture of how compromised energy production leads to characteristic brain changes.

• Even small changes lead to significant damage — One of the paper’s most striking observations is how tiny structural shifts inside the mitochondria snowball into large-scale damage.4 When these organelles lose their efficient shape, electrons slip out of the normal energy pathway and team up with oxygen to form corrosive molecules called reactive oxygen species (ROS).

That surge in ROS sets off a cascade of biochemical stressors throughout brain cells, including direct attacks on important proteins and fats.

• The mitochondrion’s structure has a substantial role in neurofunction — As the authors state, “Excessive ROS production damages a variety of cellular components including proteins, lipids, and DNA.”5 In short, the mitochondrion’s shape and integrity hold more power over neurofunction than many imagine.

Apart from the physical shape, researchers also honed in on the role of calcium balance. Healthy mitochondria function as a buffer by absorbing and releasing calcium ions to keep cells in balance.6

• The mitochondrial permeability transition pore leads to cell death — Once there’s a glitch, calcium floods the cell, and an emergency process called the mitochondrial permeability transition pore springs open.

The paper emphasizes that an uncontrolled opening of this pore triggers a wave of cell death, especially in your brain’s vulnerable neurons, where energy demands are already sky-high. It’s like watching a dam collapse because the main floodgate jammed.

Another intriguing angle involves how failing mitochondria disturb normal protein cleanup processes in the cell.7 The authors detail a scenario in which damaged mitochondria release proinflammatory signals, slowing down or outright blocking autophagy, the system cells use to clear out junk.

This slowdown contributes to the buildup of toxic plaques and misfolded proteins that characterize several neurodegenerative conditions. In practical terms, it means that your body’s usual housekeeping can’t keep up with the mess, and your brain is the unfortunate casualty.

Mitochondrial Dysfunction Tied to Parkinson’s, Alzheimer’s and Other Disorders

Throughout the review, there’s a clear focus on how each neurodegenerative disease taps into similar mitochondrial weaknesses.8 For instance, while Parkinson’s disease involves a breakdown in dopamine-producing neurons, and Alzheimer’s centers on beta-amyloid plaques, both conditions involve disruption of electron transport inside the mitochondria.

• One targeted intervention can influence many conditions — By comparing these processes side by side, the authors illustrate how one targeted intervention has benefits across multiple disorders. It’s a refreshing perspective that encourages looking beyond siloed research for cures or therapies. The researchers also address how the paper’s findings reflect on the broader population and our understanding of age-related memory and motor decline.9

• The connection between normal aging and mitochondrial collapse — They connect the dots between normal aging, which often features mild mitochondrial dysfunction, and more severe mitochondrial collapse seen in advanced disease states.

That means many people could be slipping down this slope long before typical symptoms even appear. According to the paper, identifying biomarkers of mitochondrial damage helps clinicians detect disease pathways early enough for effective interventions.

• ROS production modifies cellular signals — The authors also describe an intricate sequence of oxidative reactions that damage DNA, disrupt telomeres — the protective caps at the ends of chromosomes — and even alter the way genes are expressed.10

The review suggests that once ROS production speeds up, it doesn’t just drain energy — it also modifies cellular signals that keep neurons alive and functional. These modifications eventually tip cells into an energy crisis they cannot recover from, leading to unstoppable cell loss.

• Antioxidants help stabilize electron transport — Additionally, there’s discussion of how certain antioxidant strategies might stabilize electron transport by shielding the delicate proteins and lipids inside mitochondria.11

Some early-phase clinical trials, the paper notes, show promise in using compounds that block the worst of the oxidative assaults. While these lines of research are still evolving, they shine a bright light on the possibility of halting mitochondrial problems before serious neurological damage becomes entrenched.

Overall, this review underscores that protecting your cell’s power plants is a direct route to preserving brain function.12 By mapping the many crossroads where mitochondrial decline intersects with cognitive decline, researchers open doors to therapies that restore healthy energy production and help you maintain sharper memory, better coordination, and greater resilience in the face of escalating demands on your brain.

The Growing Alzheimer’s Risk in Aging Populations

Understanding mitochondrial dysfunction’s role in neurodegeneration becomes urgent in the face of rising dementia cases. A study published in Nature Medicine13 tackled a massive data set on dementia, focusing on which groups are diagnosed most often, how early in life it occurs and how these trends shift over time.

Rather than exploring microscopic changes in the brain, this work looked closely at how social, genetic and age-related elements determine whether someone develops cognitive decline.

• Identifying the role of APOE ε4 in dementia development — Investigators pulled from a community-based study of thousands of participants, each free of dementia at the start, but varying in age, background and genetic traits.14 Their top priority was to measure how a person’s chances of developing dementia changed when factors such as sex, race and a specific genetic marker known as APOE ε4 came into play.

• Differences were seen between genders — By layering in long-term follow-up data and population statistics, they aimed to predict how many new dementia diagnoses would appear each year over the next several decades. A closer look revealed some dramatic differences between men and women.15

The paper found that women’s overall risk for dementia was higher than men’s when viewed across a lifetime, even though men often faced a greater likelihood of dying from other causes before cognitive problems fully manifested.

• Hormonal factors amplify the toll — In simpler language, men did not always reach the ages at which dementia most commonly appears. This gap sparked questions about how unique hormonal factors and longer lifespans amplify the toll on older women.

The same research found that Black adults were diagnosed with dementia at higher rates than White adults.16 This trend kicked in earlier, hinting that certain structural or social conditions accelerate the onset of memory loss.

• Certain factors affect dementia development — The paper noted that higher burdens of vascular complications, challenges with health care access and long-standing inequities could be part of the reason more Black adults developed dementia at younger ages. Investigators highlighted yet another twist: the APOE ε4 gene variant.17

This genetic factor often signals a heightened risk of Alzheimer’s disease, which falls under the broader dementia umbrella. Individuals carrying one copy showed a higher likelihood of facing cognitive problems, and those carrying two copies saw their odds jump even further.

• Dementia cases can rise to 1 million by 2060 — Looking ahead, the paper revealed a stark projection: around 514,000 new dementia cases occurred in 2020, but that total is expected to hit roughly 1 million by 2060.18 This doubling in newly diagnosed individuals points to significant population aging, where large segments of people are moving into the higher-risk age brackets at once.

Overall, the Nature Medicine paper19 suggests that the growing number of new dementia cases will not slow unless older adults gain more consistent access to early detection, better lifestyle options and interventions that protect their cognitive abilities — including optimizing your mitochondrial function.

How to Support Mitochondrial Health

You deserve straightforward ways to tackle an actual cause of neurodegeneration: a drop in cellular energy that wears down your nerve cells. I believe that if you support your mitochondria properly, you strengthen your brain and spare yourself from many issues that come with mitochondrial dysfunction. Below are five steps that focus on restoring mitochondrial health to boost your cellular power:

1. Eliminate processed foods and seed oils — I recommend shifting your diet away from seed oils like corn, soybean, safflower, or canola. These oils contain linoleic acid (LA), a mitochondrial poison that compromises your cellular energy production. Aim to center your meals around wholesome foods such as fresh vegetables, grass fed butter or tallow, and clean collagen-rich proteins.

If you’re eating out, confirm what kind of oil they use in the kitchen — and opt out if it’s seed oil. This step helps protect your mitochondria from damage that accumulates over time, ultimately preserving your brain’s vitality.

2. Optimize your carbohydrate intake — Certain carbs are essential for steady energy output, especially keeping your neurons fueled. If you have a compromised gut, it’s important to start with easier-to-digest options, like white rice or slowly sipping dextrose water.

Over time, work in whole fruits and other nutrient-dense carbs. If you’re active, your needs are higher, so tailoring your intake ensures you’re not draining your mitochondria by consuming a low-carb diet.

3. Reduce exposure to environmental toxins — Your cells get bombarded by synthetic chemicals daily. Exposure to endocrine-disrupting chemicals (EDCs) in plastic, estrogen and pervasive electromagnetic fields (EMFs) impairs your cells’ ability to generate energy efficiently. As these pollutants build up, the mitochondria lose efficiency.

That’s why I recommend being proactive about reducing your exposure to environmental toxins. Consider household products made from natural materials and glass storage for leftovers. Sleeping in an EMF-free environment is also important, as it gives your cells a breather while your body recharges overnight. All of this lowers the stress your body needs to handle.

4. Get proper sun exposure — Daily sun exposure is important as it promotes cellular energy production by stimulating mitochondrial melatonin, offering powerful antioxidant protection. Avoid direct sunlight during peak hours (from 10 a.m. to 4 p.m. in most U.S. regions) until you’ve eliminated seed oils from your diet for at least six months, because accumulated LA in your tissues make you sunburn more easily.

5. Boost NAD+ Levels — Take niacinamide (50 milligrams three times daily) to increase NAD+ production, which helps your mitochondria generate more energy. NAD+ enables proper cell death signaling and supports your immune system’s ability to identify and remove damaged cells.

Frequently Asked Questions (FAQs) About Mitochondrial Dysfunction

Q: Why are mitochondria so important for brain health?

A: Mitochondria are the brain’s energy powerhouses, with a single resting cortical neuron using 4.7 billion ATP molecules every second. Mitochondrial dysfunction leads to energy deficits, oxidative stress, and neuron damage — all contributing to neurodegenerative diseases.

Q: How does mitochondrial dysfunction contribute to neurodegenerative disorders like Alzheimer’s and Parkinson’s?

A: Damaged mitochondria release reactive oxygen species (ROS) and disrupt calcium balance, triggering cell death and blocking cellular cleanup systems. This process causes toxic buildup and accelerates conditions such as Alzheimer’s and Parkinson’s.

Q: How widespread is dementia, and what are future projections?

A: Currently, 42% of adults over 55 develop dementia by age 95. New dementia cases are projected to double from 514,000 in 2020 to around 1 million by 2060 due to an aging population and genetic risk factors like the APOE ε4 gene variant.

Q: What lifestyle factors help protect mitochondrial function and reduce neurodegeneration risk?

A: Key strategies include eliminating seed oils, optimizing healthy carbohydrates, minimizing exposure to environmental toxins, getting proper sun exposure, and boosting NAD+ levels through niacinamide supplementation.

Q: What early signs and interventions are emphasized in preventing cognitive decline?

A: Detecting mitochondrial damage early through biomarkers, along with antioxidant therapies and targeted lifestyle changes, can help slow or prevent the onset of neurodegenerative diseases and age-related memory decline.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Bob Dennis, Ph.D., a biomedical engineer by profession, is also the author of “Stroke of Luck: Master Neuroplasticity for Recovery and Growth After Stroke,” and its much-shortened version, “Stroke of Luck: NOW!: Fast and Free Exercises to Immediately Begin Mastering Neuroplasticity Following Stroke – Right Now!,” an excellent reference book that everyone should have in their medical library.

Why do I recommend you get a copy of Bob’s book now? Because it is highly likely you or someone you know or love will have a stroke, and you simply don’t want to wait for this book to ship to you as you will need access to it immediately if you are to minimize the damage done from the stroke.

Stroke is a massively pervasive problem in the U.S., with an estimated 795,000 strokes occurring each year.1 It’s one of the leading cause of deaths, killing an estimated 129,000 annually. It’s also a leading cause of long-term disability in the U.S.2 Strokes are also becoming more prevalent in younger people. An estimated 10% to 15% of all strokes occur in people under the age of 50.3

The impetus behind the book was Dennis’ personal experience. He’s suffered two strokes so far, the last one in July 2018, at the age of 54, and made a magnificent recovery using the techniques he lays out in his book.

An example that has ignited renewed interest in prevention is the sudden death of 52-year-old actor, Luke Perry, in 2019 from a massive stroke. Unfortunately, if it doesn’t kill you, you may suffer with severe disabilities for the remainder of your life, which is why Dennis’ book is so important.

He compiled this book as a resource to help stroke victims improve their chances of making as full a recovery as possible, and his own story is evidence that it’s possible. He recounts his experience:

“I woke up one morning in early July of 2018 and realized I’d had a stroke while I was in bed. I could barely talk, but I was able to get myself to a doctor. Of course, they loaded me immediately onto an ambulance and took me to a hospital. I was really aware of what was going on and what was happening. I paid very close attention to what they were asking me to do and what they were telling me.

The standard of care now … is that when you have a stroke, within three hours, they can give you thrombolytics — chemicals … to break up a thrombus or a clot … It … saves and preserves brain tissue without permanent death of the neurons. I was outside the three-hour thrombolytic window, so that was not an option.”

Conventional Medicine Falls Short on Stroke Recovery

For clarification, within that three-hour window, they have to determine which type of stroke you had, as giving thrombolytics to someone who has suffered a hemorrhagic stroke would be lethal (since a vein has ruptured and it’s already bleeding inside the brain).

Hence, one of the first things that needs to be done is magnetic resonance imaging (MRI) to determine whether your stroke is due to a blood clot (ischemic stroke) or a rupture (hemorrhagic stroke). According to the American Stroke Association, 87% of strokes are ischemic; the remainder are hemorrhagic.4

“Fortunately for me, most of my colleagues are neurophysiologists. On the very first day, my wife was able to ask them what I should be doing to get the best possible recovery. I got a lot of real expert opinions on it from my colleagues … I kept asking the mainstream physicians, ‘What should I be doing to improve my recovery?’

They kept saying, ‘Well, take your meds, which are statins … and baby aspirin. Consider trying a Mediterranean diet.’ The last thing they said was, ‘Well, you should go to physical therapy (PT) too.’ Now, I spoke to everybody who was at the hospital — a Level 1 neurotrauma stroke center — and that was the sum total of all of their advice.

I was thinking to myself, ‘Seriously, come on. This happens to 800,000 Americans a year? I know there are things you can do after stroke, where’s the good advice?’ It wasn’t forthcoming … Of course, I knew a lot more because I’m a biomedical engineer. I knew a lot more than they were telling me. I got kind of a little angry about the fact that they don’t give good advice.

They basically give you the advice, ‘Just lie there and wait,’ which, in my opinion, is the worst thing you can do. Once you know it’s not hemorrhagic, you should be doing things to promote your neuroplasticity. That’s what I did. I just started doing what I knew was right …

If I couldn’t do something, I did it over and over and over again until I could do it. I recovered from the point where I couldn’t stand, I couldn’t walk, I couldn’t talk. By the end of the first day, I was pretty much ambulatory. I could communicate with people … [in] … one day.

I’m no genius. I’m just a regular guy, but that is neuroplasticity right there happening. You can make the most of it … Right after your brain is injured, you have this brief window of immense neuroplasticity and you need to take advantage of it. I got kind of ticked off by this whole system.

I was like, ‘You know what? Somebody needs to start telling people [that] as soon as you have a stroke, make sure you start doing things, especially the things they’ve asked you to do when they’re assessing you. Because those things are safe. They’re effective. They zero in on your problem, and you can do them without any special equipment.’

One of the ones they asked me to do was talk like a baby — ‘Da, da, da, da, da. Ma, ma, ma, ma, ma’ — which I couldn’t do. But you can sit on a gurney and you can go, ‘Da, da, da, da, da,’ until you can do it, right? I list all of [these strategies] in the book, because I think that they’re a really good place to start.”

Stroke Preparedness

Dennis wanted to make sure this information is available to anyone who needs it, and at a moment’s notice, so the book is primarily designed to be an e-book, and is available for free on Kindle Unlimited on Amazon. “Also, as an e-book, you can have it the day you need it, which is the day you have a stroke,” he says. “You don’t have to wait for it to be delivered.”

You don’t even need to buy the book to get the most important advice and recommendations from it. You can simply click on the preview and read the summary, placed before the table of contents. My recommendation would be to get the book and review it now, before you or someone you love has a stroke, so you’re already familiar with the material.

Dennis’ experience is a powerful demonstration of how you can rapidly regain functionality by taking full advantage of your brain’s capacity to rewire itself, a process called neuroplasticity. Basically, the brain training Dennis describes allows your brain to develop alternate pathways to bypass the damaged neurons, and the sooner you do it after the damage has been incurred, the more effective it will be.

“In the full-length version of the book, which is about 600 pages in hard copy, I talk about the mechanism of neuroplasticity at great length … It turns out neuroplasticity is something that happens every time you learn something.

You can take different kinds of supplements, drugs, and just food substances, which are thought of as nootropics. Sometimes they explicitly say, ‘This promotes neuroplasticity.’ If you put in the term, neuroplasticity, just as a Google search term, there are all kinds of blogs on it.

I downloaded and I show a few of these blogs. They’re all very similar. They all amount to the following: Do novel things. Keep moving. Keep learning. Keep trying things. Keep challenging yourself. You don’t have to have a stroke to have neuroplasticity, right? It just naturally happens when your brain is working and learning new things.”

Helpful Lifestyle Interventions to Aid with Stroke

In addition to brain training exercises, Dennis also implemented a number of powerful lifestyle interventions that aided his healing. Among them, intermittent fasting, which he says radically changed his life and played an important role in his recovery. Since he started intermittent fasting after his stroke last year, he’s lost 52 pounds.

“The book is mostly about attitude and exercises for your mind and body, because your musculoskeletal system does interact with your body. But I do spend some time talking about how different things, like supplements and different technologies … can be helpful. But I’m not an expert in those, and I don’t think I’m really plowing new ground there. I just mention them …

Now, I don’t think anybody should wait to have a stroke before doing intermittent fasting … In fact, if I could wind the clock back to when I was a kid, there would be one change that I would make in my life — I would stop eating all the time. I would intermittently fast … Once you start eating once a day and you eat well, you’re just not hungry the rest of the time.”

Stroke of Luck

The title of the book, “Stroke of Luck,” refers to the concept of being an inverse paranoid, or pronoia, where you presume that when bad things happen, something good can come out of it. In Dennis’ case, that’s exactly what happened. By taking advantage of neuroplasticity, and training extra hard due to his stroke, he ended up not only recovering back to his prestroke state but actually improved beyond that.

His sense of balance improved, and he became ambidextrous. He was also able to eliminate his chronic back pain. As a biomedical engineer, Dennis invented one of the best pulsed electromagnetic field (PEMF) devices on the market called ICES model M1.

One of the reasons behind its development was his desire to create something to help with his own back pain issues. Remarkably, the stroke ended up being part of the answer. He tells the story:

“They had me on opioids, so I developed the PEMF device. It actually worked really well for my lower back pain, general aches and pains, injuries and stuff like that. But then about four or five years ago, I started developing complex regional pain syndrome (CRPS) in my pelvis and legs, which means I was just in pain all the time.

It was probably centrally mediated, which means it was probably something in my brain, because the PEMF was not helping. CRPS is a terrible condition. It’s got, on average, the highest pain scale rating of any condition. There’s virtually no treatment for it …

I threw every scrap of knowledge that I had at it and wasn’t getting better. And then when I had the stroke and came out of it the next morning, the pain was gone … It’s known that certain types of pain are because your brain is mis-wired …

If one [brain] region is damaged, you can vicariate, which means that a different area of the brain can take over that function and adopt it. A lot of people do not know this … There’s a lot about the brain that we just don’t understand. But we do understand that under the right conditions, it can rewire itself …

If you’re exercising enough areas in your brain, you get a total brain response of neuroplasticity. It is known, for example, that one area with one lesion of a stroke in your brain will actually cause neuroplasticity throughout the brain.

If you are actively encouraging neuroplasticity enough in different places in your brain, the rising tide lifts all boats. A lot of things just get better, because your brain is in the zone. It’s in the mode to rewire itself, and it does …

As far as the pain is concerned, it just vanished [after the stroke]. I woke up and it was gone … I wanted a full recovery of my brain, but I did not want the pain back. I didn’t want all of the circuits to vicariate. I only wanted the good ones to vicariate.

I think I’ve been about 90% successful because I had a little tiny bit of the pain return, but now I’m able to exercise and make that go away … In the book, I tried to make it a resource, but I boiled it down to, ‘What does the brain really do? What do we really know? If you want to exercise this kind of sensory input … motor activity or mental activity, you can do these kinds of exercises.'”

Time Is of the Essence

It’s well worth reiterating that when you’re dealing with a stroke, first, you need very rapid medical treatment. You only have a three-hour window within which medication can be administered to dissolve the clot and prevent further damage. But you also need to start your recovery program as quickly as possible — that same day, or as soon as you’re coherent enough to begin. The same applies to PT.

Dennis was told he’d have to wait three weeks for a PT appointment, which he realized was far too long. So, he developed his own PT program. “If I had just done what was prescribed and advised, I don’t think my recovery would have been very good. I certainly could not have given this interview,” he says.

As a result, by the time he saw his physical therapist, he was already able to perform 80% or 90% of the exercises prescribed. Dennis also emphasizes the need to get the most out of your prescribed PT. Many simply drop out and stop going after a couple of sessions, thinking that once they know the exercises, they can just do them at home.

“PT is only as good as what you bring to it,” he says. “When I went to PT, I had a huge list of questions. I said, ‘Can you measure this? Can you measure that?’ They put me on every machine they had. I started getting numbers, so I knew I was doing something right. I was getting better at the sensory organization testing.

Then a few weeks later, I did it again. They said, ‘Whoa. You’re improving way better than anybody in the history of doing this.’ In fact, one of the physical therapists said, ‘Your scores are higher than mine’ … Because I was exercising …

[PT is] the best part of the medical system you definitely want to engage if you have a stroke. Get the best physical therapist that you can and the best occupational therapist and the best speech therapist. I had all three …

[My] fast recovery was because of what I brought to the treatment. If you just do what they’re asking you to do, I think most people will have a pretty poor recovery. I’m going to make a statement now. I will stand by this.

Most people can and should expect a much, much better recovery than the medical system would expect or report if they simply do as much as they can, but also do [what] they cannot do and keep exercising it, and keep doing new things.”

More Information

In my view, “Stroke of Luck” should be required reading for all primary care clinicians, because they really need to understand this information — and provide it as a resource to their stroke patients, as it contains such a valuable variety of recommendations consolidated all in one place.

“What I wanted to do was collect every resource related to exercise, lifestyle, attitude and choices,” Dennis says. “There’s nothing in there that I didn’t try. I didn’t just list a bunch of junk. Even the really strange things, I’ve tried them. If it seemed to me to be stupid and hokey, it’s not in the book.”

The full-length hard copy version of the book, “Stroke of Luck: Master Neuroplasticity for Recovery and Growth After Stroke,” is just over 600 pages and retails for $24.99. It’s also available as an e-book for less than $6 (or free with Kindle Unlimited).

The shortened version, “Stroke of Luck: NOW!: Fast and Free Exercises to Immediately Begin Mastering Neuroplasticity Following Stroke – Right Now!” is only 100 pages long. It’s available in paperback for less than $20, and as an e-book for less than $6 (or free with Kindle Unlimited).

Also, remember you can get the key points in the summary completely free without download simply by opening up the Amazon preview. The shorter version contains the information Dennis believes is imperative to know on the day of your stroke. “I boiled all these things down to the essential points of which exercises you should be thinking about, safety points you should be keeping in mind,” he says. “That’s it.”

Imagine waking up after eight hours of sleep feeling like you just ran a marathon. Now imagine that happening every single day for months. Chronic fatigue syndrome — known in medical literature as myalgic encephalomyelitis, or ME/CFS, drains your body’s energy systems in a way few illnesses do. This disorder is characterized by profound exhaustion that lasts longer than six months, brain fog, sleep disruption, poor concentration, and muscle pain that rest doesn’t relieve.

In severe cases, ordinary activities such as walking, reading, or holding a conversation feel overwhelming. Researchers estimate the condition affects roughly 0.1% to 0.5% of the population, which translates to about 836,000 to 2.5 million people in the U.S. alone.1 The economic burden reaches an estimated $17 billion to $24 billion annually.

Despite those staggering numbers, most treatments available focus on managing symptoms rather than correcting the underlying biology. That gap has pushed researchers to look deeper — past the fatigue itself and into the cellular machinery that produces energy in the first place. What they found points to a common thread running through ME/CFS, post-viral fatigue, and long COVID: the body’s energy-producing systems are under constant biological assault.

Out of that search, one surprisingly simple candidate has attracted serious scientific attention — molecular hydrogen, a tiny gas molecule already familiar to chemists but only recently explored as a medical therapy. The next section explains what researchers discovered when they tested whether this molecule could reach the damaged structures inside your cells and restore the energy production that chronic fatigue disrupts.

Hydrogen Protects the Energy Factories That Fail in Chronic Fatigue

A scientific review published in the journal Frontiers in Neurology investigated whether molecular hydrogen could address the biological causes of ME/CFS rather than simply easing symptoms.2

The authors analyzed evidence from animal experiments, human trials, and prior scientific reviews that examined fatigue, mitochondrial function, and oxidative stress — the chemical damage that occurs when highly reactive molecules accumulate inside cells. Their central question focused on a simple but powerful idea: if mitochondrial damage drives chronic fatigue syndrome, could hydrogen protect those energy-producing structures and restore function?

• The research connected chronic fatigue to a breakdown in mitochondrial energy production — Mitochondria — the tiny structures inside your cells that produce energy — behave abnormally in many people with ME/CFS. Researchers have documented structural changes in mitochondria, altered metabolic pathways, and irregular adenosine triphosphate (ATP) production, which is the molecule your body uses as cellular fuel.
When ATP production falters, muscles tire faster, mental clarity drops, and recovery from exertion becomes extremely slow. That biological failure explains why people with chronic fatigue syndrome experience intense exhaustion even after minimal physical or mental effort.
• Hydrogen improves fatigue and physical endurance in animals and humans — Researchers observed benefits when hydrogen was delivered through hydrogen-rich water, hydrogen gas inhalation, or hydrogen-infused saline solutions. Key improvements reported in these studies included:

◦ Increased endurance capacity during physical stress tests in animals such as mice and racehorses
◦ Lower blood lactate levels, which indicates reduced muscle fatigue during exercise
◦ Improved peak torque and muscle power during physical testing in humans
◦ Reduced subjective fatigue scores during exercise trials

• Some experiments documented measurable improvements in energy metabolism markers — Animals that received hydrogen-rich water showed higher liver glycogen levels, which means their bodies preserved more stored energy during physical stress. At the same time, markers linked to metabolic strain — including blood lactate and blood urea nitrogen, which rises when your body breaks down muscle protein for emergency fuel — dropped significantly.
These changes show that the animals produced energy more efficiently instead of exhausting their metabolic reserves. The review also documented clear reductions in inflammatory and oxidative stress markers after hydrogen exposure.
• Hydrogen’s small size allows it to reach the deepest parts of cells — Hydrogen is an extremely small molecule that diffuses easily through biological membranes and crosses your blood-brain barrier. That means it travels directly into mitochondria, the location where oxidative damage accumulates during fatigue and chronic illness. Few therapeutic molecules reach this location as efficiently.
• Inside mitochondria hydrogen neutralizes the most destructive free radicals — Your body produces several types of these damaging molecules, but they vary in destructiveness. Hydroxyl radicals sit at the top — they’re the most aggressive, and they’re the ones hydrogen specifically targets. Hydroxyl radicals attack DNA, lipids, and proteins indiscriminately.
Unlike conventional antioxidants that neutralize free radicals indiscriminately, hydrogen targets only hydroxyl radicals, while leaving beneficial signaling molecules intact. Hydrogen converts these radicals into harmless water molecules, which removes the source of mitochondrial damage without disrupting beneficial metabolic reactions.
Beyond neutralizing free radicals, hydrogen activates pathways that strengthen antioxidant defenses and support mitochondrial repair processes. In simple terms, hydrogen does not only neutralize damage — it also stimulates the cell’s internal repair tools.
Researchers concluded that hydrogen’s ability to protect mitochondria, reduce oxidative stress, and calm inflammation places it among the most promising emerging strategies for fatigue disorders, including chronic fatigue syndrome and post-viral fatigue states.

Hydrogen Strengthens Your Body’s Natural Defense Against Fatigue

While the first review focused on hydrogen’s direct effects on fatigue markers, a second analysis examines why mitochondria fail in the first place. The study, published in the journal Archiv der Pharmazie, investigated why fatigue appears in so many different situations and whether molecular hydrogen offers a biological solution.3

Researchers explained that fatigue, whether from exercise, illness, or alcohol exposure, often traces back to disruptions in mitochondrial function caused by reactive oxygen and nitrogen species. These unstable molecules interfere with the biochemical reactions that generate cellular energy.

The review discussed fatigue in several populations, including people recovering from intense exercise, individuals with viral infections such as influenza or COVID-19, and patients living with chronic neurological diseases like Parkinson’s disease and multiple sclerosis. The authors highlighted how widespread fatigue has become.

During COVID-19 infections, for example, fatigue appeared in more than 70% of patients during the acute illness, and more than half continued to experience long-lasting exhaustion afterward. These observations show that fatigue represents a systemic biological stress response rather than a simple feeling of tiredness.

• How oxidative stress damages energy production — When muscles contract during exercise, your body produces higher amounts of reactive oxygen molecules such as hydrogen peroxide.
At the same time, nitric oxide produced in muscle tissue reacts with superoxide molecules to form peroxynitrite, an extremely destructive oxidant. Together these reactions disrupt cellular metabolism. Once oxidative stress overwhelms your body’s protective systems, the result is reduced energy and increasing fatigue.
• Alcohol exposure revealed how quickly mitochondrial stress produces exhaustion — The paper described experiments in mice that demonstrated dramatic mitochondrial damage after ethanol exposure. Researchers observed multiple biochemical changes that reflect severe oxidative stress:

◦ Hydrogen peroxide production increased threefold
◦ Activity of the protective enzyme catalase dropped by about 40%
◦ Levels of cardiolipin, a mitochondrial membrane component required for energy production, declined by 55%

Together, these changes cripple the mitochondria’s ability to produce energy — which is exactly why fatigue ranks among the most reported hangover symptoms. In fact, surveys report that about 95% of people experiencing a hangover describe fatigue as a dominant complaint.
• Hydrogen-rich water improved fatigue markers during exercise trials — In one double-blind placebo-controlled trial, participants consumed about 500 milliliters (ml) of hydrogen-rich water before activity.4 Two groups were studied. One group consisted of untrained individuals performing light exercise. Another included trained participants completing moderate exercise tests. The results showed:

◦ A measurable reduction in psychological fatigue among untrained participants
◦ Increased maximal oxygen consumption (VO2 max) in trained individuals, indicating stronger aerobic performance

These outcomes demonstrate that hydrogen intake improves both physical endurance and subjective fatigue perception.
Another experiment cited in the paper studied male soccer players who consumed hydrogen-enriched water before training.5 Researchers measured blood lactate levels and muscle fatigue markers. Lactate accumulates when muscles shift into emergency energy production during intense effort.
Lower lactate levels after hydrogen intake indicated improved metabolic efficiency and less muscle fatigue during performance. If hydrogen reduces metabolic strain in elite athletes, imagine the potential for someone whose baseline energy production is already compromised.
• Hydrogen activates your body’s internal antioxidant defense system — The paper highlighted another important biological mechanism involving a transcription factor known as Nrf2. In simple terms, transcription factors act like switches that turn genes on or off.
Nrf2 controls the genes responsible for producing antioxidant enzymes that defend your cells against oxidative stress. Hydrogen stimulates this protective pathway, which strengthens your body’s ability to neutralize harmful molecules before they damage cellular energy systems.
Researchers also described an additional mechanism involving the electron transport chain — the molecular machinery that produces ATP inside mitochondria.6 Think of the electron transport chain as an assembly line inside your mitochondria. Occasionally a component flies off the line and causes damage. Hydrogen helps keep everything moving in the right direction so fewer of those damaging fragments escape.
• Safety data show hydrogen exposure occurs at extremely small therapeutic doses — Hydrogen has a long safety record and is already recognized as a food additive in several regulatory systems. Therapeutic doses used in fatigue research involve only tiny amounts of hydrogen gas — roughly 80 ml per day.
For comparison, deep-sea divers routinely inhale gas mixtures containing hydrogen concentrations as high as 50% without toxicity. This large safety margin explains why hydrogen therapy attracts attention as a practical strategy for managing fatigue disorders.
• Early clinical trials show promise in chronic fatigue patients — A mini-review led by Tyler LeBaron, Ph.D., a molecular hydrogen researcher at Southern Utah University whom I’ve previously interviewed, analyzed early clinical studies of hydrogen-rich water in people with ME/CFS.7
Moderate daily intake of hydrogen-rich water over extended periods led to improvements in fatigue and physical function in small pilot trials, while also targeting biological drivers of the illness such as oxidative stress, chronic inflammation, and impaired mitochondrial energy metabolism.

Restore Cellular Energy by Removing the Drivers of Mitochondrial Stress

Fatigue that refuses to lift rarely begins in your muscles or your mind. The real problem starts much deeper, inside the cellular systems that generate energy. When oxidative stress damages mitochondria, your body loses its ability to maintain steady energy production.

The goal isn’t simply to fight fatigue but to rebuild the environment that allows your cells to produce energy efficiently again. Below are practical steps that address the biological triggers discussed earlier—oxidative stress, mitochondrial dysfunction, and metabolic imbalance. These actions strengthen your cellular energy systems rather than masking exhaustion.

1. Start with hydrogen-rich water daily to restore cellular balance — If you want the simplest entry point, hydrogen-rich water offers a direct strategy to support mitochondrial function. Drop one hydrogen tablet into a glass of room-temperature water. Once the tablet dissolves completely and the water appears cloudy — a sign that hydrogen gas is actively dissolved — drink it right away, before the gas escapes. Once the gas escapes, the benefit disappears.
Drinking it right away ensures your body receives the hydrogen while it remains active. If you struggle with brain fog, persistent fatigue, or systemic inflammation, taking hydrogen water two or three times daily — spaced at least one hour apart — creates a rhythm that strengthens your cellular defense systems.
2. Use the correct delivery method and timing — Hydrogen therapy works best when your cells receive it in pulses rather than constant exposure. That pattern activates your body’s internal antioxidant systems instead of replacing them. Hydrogen-rich water created from properly formulated tablets offers one of the easiest ways to achieve this pattern.
Drink it immediately after preparation so the hydrogen gas remains dissolved. If you prefer inhalation, keep sessions limited to about one to three hours rather than running continuously. Intermittent exposure trains your cells to activate their own protective systems rather than relying on a constant external supply.
3. Eliminate seed oils to reduce oxidative stress — Even the most powerful antioxidant strategy struggles if daily habits constantly produce oxidative damage. One of the largest drivers of this damage is excessive intake of seed oils.
Soybean oil, corn oil, canola oil, and similar vegetable oils flood your cells with linoleic acid (LA), a polyunsaturated fat that destabilizes mitochondrial membranes and increases oxidative stress. Replace these oils with stable saturated fats such as grass-fed butter, ghee, or tallow.
At the same time, remove ultraprocessed foods and most restaurant meals, since these almost always contain high amounts of seed oils. Your goal is to bring daily LA intake below 5 grams and ideally closer to 2 grams. To track your intake, download the upcoming Mercola Health Coach app, which includes the Seed Oil Sleuth feature that calculates LA exposure with precise accuracy.
4. Feed your cells the carbohydrates required for energy production — When carbohydrate intake drops too low, your body interprets the shortage as a stress signal — shifting into a survival mode that slows energy production and, paradoxically, increases the very oxidative damage you’re trying to reduce. Most adults maintain stable metabolic function with roughly 250 grams of carbohydrates daily. If you exercise regularly, your body requires more.
If your digestion struggles, begin with easy-to-digest foods such as fruit and white rice. As your gut function improves, expand your diet gradually. When your metabolism receives steady fuel, hydrogen therapy works far more effectively.
5. Use sunlight and stress timing to strengthen cellular resilience — Your cells respond to stress more effectively when they receive protective signals beforehand. One useful strategy is to consume hydrogen-rich water about 30 minutes before events that increase oxidative stress. Examples include exercise, travel, demanding workdays, or emotionally intense situations. This pre-loads your cells with hydrogen before the oxidative surge begins.
Daily sunlight exposure also supports this process. Sunlight stimulates mitochondrial energy production and improves cellular signaling that hydrogen therapy strengthens. If your body is full of LA from years of seed oil consumption, your skin is more prone to burning during midday sun.
Avoid sunlight from 10 a.m. to 4 p.m. until you’ve reduced seed oils for at least six months, focusing instead on morning and late afternoon light. Once your tissues are free from these unstable fats, you’ll tolerate more sun safely.

FAQs About Molecular Hydrogen for Chronic Fatigue Syndrome

Q: What causes chronic fatigue syndrome and why is it so difficult to treat?
A: ME/CFS occurs when your body’s energy-producing systems stop working efficiently. Research shows that oxidative stress and inflammation damage mitochondria. When mitochondrial function declines, even simple physical or mental activity becomes exhausting. Most conventional treatments address symptoms such as pain or sleep disruption rather than correcting this underlying cellular energy problem.

Q: How does molecular hydrogen help improve fatigue?
A: Molecular hydrogen works by targeting oxidative stress at the cellular level. Studies show that hydrogen selectively neutralizes highly destructive molecules called hydroxyl radicals inside mitochondria without interfering with beneficial biological reactions.
Hydrogen also activates internal antioxidant defense pathways and stabilizes mitochondrial electron transport, which helps restore normal ATP production. By protecting the cellular machinery that produces energy, hydrogen helps reduce the biological drivers of fatigue rather than masking symptoms.

Q: What evidence supports hydrogen as a therapy for fatigue?
A: Scientific reviews and early clinical research show that hydrogen improves several biological markers related to fatigue. Studies summarized in the journal Frontiers in Neurology report improvements in endurance, lower lactate levels, and reduced subjective fatigue during exercise trials.8
A separate review in Archiv der Pharmazie explains that hydrogen helps stabilize mitochondrial function and reduces oxidative stress associated with fatigue.9 Early pilot trials in people with ME/CFS also show improvements in fatigue and physical function when hydrogen-rich water is consumed regularly.

Q: What’s the easiest way to use molecular hydrogen?
A: The most common method is drinking hydrogen-rich water. Hydrogen tablets dissolve in water and release hydrogen gas, which quickly diffuses into tissues and cells. Drinking the water immediately after the tablet dissolves is important because hydrogen gas escapes rapidly once exposed to air. Some people also use hydrogen gas inhalation systems, but hydrogen-rich water is the simplest approach.

Q: What lifestyle habits help support mitochondrial energy along with hydrogen therapy?
A: Supporting mitochondrial health requires more than a single therapy. Reducing dietary seed oils lowers oxidative stress that damages mitochondrial membranes. Eating adequate carbohydrates from whole foods such as fruit helps maintain steady cellular energy production.
Regular sunlight exposure stimulates mitochondrial activity and supports circadian rhythms that control cellular repair. When combined with hydrogen therapy, these lifestyle strategies strengthen the cellular systems responsible for producing energy and help reduce persistent fatigue.

Test Your Knowledge with Today’s Quiz!
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Narrowed heart valves

A New Series of Health Insights Is on the Way

WICHTIG

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 →

If you’ve ever had the flu knock you out for days — head pounding, body aching, fever dragging you down — you know what inflammation feels like. That’s your immune system doing its job. Inflammation is the body’s immune response to infection, injury, or harmful stimuli; it is not a disease itself, but rather part of the healing process.

During influenza infection, symptoms such as fever, muscle aches, sore throat, and fatigue result from the body’s inflammatory reaction to the virus. As your immune system overcomes the invaders, inflammation recedes and symptoms vanish.

However, when inflammation sticks around for weeks or months and becomes chronic, it could harm multiple aspects of your health — one example in your nerve health.

The good news is, there are gentle, gut-friendly ways to help manage inflammation and support nerve health, starting with your diet. Below, I recommend six anti-inflammatory beverages that help ease nerve pain. These aren’t miracle cures, just practical, evidence-backed tools you can start using today.

1. Tart Cherry Juice

Made from the skin, flesh, and pit of Prunus cerasus, otherwise known as sour cherries, this beverage is often enjoyed on its own or blended into smoothies. Tart cherry juice has become popular in both kitchens and wellness routines and has even been dubbed a “superfood”1 due to its impressive nutrient profile.

• Tart cherry juice is one of the few drinks backed by published scientific research for easing nerve pain — In 2015, a study published in Integrative Medicine explored the effects of tart cherry juice on 12 primary care patients with peripheral neuropathy (PN).2

• For 14 days, each patient drank 4 ounces of tart cherry juice twice daily — The participants, who had endured severe pain spanning from five to 10 years, had tried medications like gabapentin, antidepressants, and narcotics without success. However, they saw significant improvements after drinking this beverage. According to the study:

“More than 50% of the patients reported a greater than 50% reduction in maximum pain … [and] none of the patients reported any side effects from the treatment.

The anti-inflammatory and analgesic effects of tart cherry, which have been seen in the treatment of arthritides, appear to be applicable to neuropathic pain as well, providing relief that is at least as good as conventional treatments, with no adverse effects.”3

• This pain-relieving effect is attributed to anthocyanins — These compounds are responsible for the deep red color of cherries and other fruits. These pigments do more than add vibrancy, they actively reduce oxidative stress that damages nerves, calm inflammatory signals that amplify pain, and stabilize nerve membranes to keep electrical signals in balance. Together, these actions help explain the rapid drop in pain levels observed in clinical studies.4

• Tart cherry juice also supports better sleep quality — Another way that this beverage helps boost your health is by alleviating insomnia. According to studies, the natural melatonin content in the fruits promotes better sleep, which further supports nerve health.5,6,7

Tart cherry juice has earned its place in the limelight — and for good reason. If you’re curious about what else this vibrant fruit will do for your well-being, read “Is Tart Cherry Worthy of the Hype?”

2. Green Tea

Made from the unoxidized leaves of the Camellia sinensis plant, green tea is known for its light, earthy flavor and subtle bitterness. Unlike black or oolong tea, green tea is minimally processed, which helps preserve its natural compounds.8 But green tea is not just a soothing beverage — it is also a well-studied source of powerful antioxidants.

• Green tea is one of the richest natural sources of polyphenols — These compounds don’t just fight inflammation — they also influence cell activity, cell communication, and other processes that maintain nerve health. As one study notes, “Evidence suggests that polyphenols inhibit pro-inflammatory transcription factors by interacting with proteins involved in gene expression and cell signaling, leading to protective effects against many inflammation-mediated chronic diseases.”9

• Among green tea’s most potent compounds are catechins — These are a type of flavonoid, which include epigallocatechin gallate (EGCG), epicatechin gallate (ECG), epigallocatechin (EGC), and epicatechin (EC).

Catechins have been linked to a wide range of health benefits, including easing nerve pain.10 These antioxidants reduce oxidative stress, calm inflammatory pathways, and help regulate cellular signaling. EGCG, specifically, has shown neuroprotective effects in studies, helping to preserve nerve structure and function.

• Green tea also supports metabolic and cardiovascular health — Its polyphenols help regulate blood sugar, improve circulation, and support heart health, all of which contribute to better nerve function in the long run.11

• It offers relaxation without the drowsiness — This beverage has L-theanine, which, as noted by The Hearty Soul, is an amino acid that promotes relaxation without drowsiness, making it a gentle way to reduce stress-induced inflammation.12

To get the most out of your green tea (or any type of tea for that matter), I recommend choosing loose-leaf versions instead of teabags. Apart from better flavor, loose-leaf teas also expose you to fewer contaminants, like microplastics — check out “Tea With or Without Plastic?” for more information.

3. White Tea

A rare and delicate tea variety made from the young buds and leaves of the Camellia sinensis plant, white tea is harvested only once a year during early spring. Unlike other teas that undergo oxidation and fermentation, white tea is simply dried via steaming, making it one of the least processed teas.13,14

• White tea supports immune defense — In a study conducted at Pace University, researchers found that white tea extract could neutralize bacteria and viruses in vitro, even better than green tea.15

• Rich in nerve-supportive antioxidants — Thanks to its high catechin content, white tea helps reduce oxidative stress and inflammation, both of which are key contributors to nerve damage and chronic pain.

• Offers broad-spectrum antimicrobial effects — The study found that white tea also has antifungal activity against both Penicillium chrysogenum and Saccharomyces cerevisiae. Milton Schiffenbauer, Ph.D., a microbiologist and one of the primary authors of the study, said: “Past studies have shown that green tea stimulates the immune system to fight disease. Our research shows white tea extract can actually destroy in vitro the organisms that cause disease.”

4. Ginger Tea

Ginger (Zingiber officinale) is a flowering plant native to tropical Asia, and is part of the same botanical family as turmeric and cardamom. The rhizome, valued for its strong, spicy, aromatic qualities and health benefits, is the primary part used. It has a long history of use in traditional medicine, and has been used for 5,000 years in culinary and medicinal traditions — fresh, dried, powdered, or pickled. It remains a staple in Ayurvedic and traditional medicine today.

Ginger is well-regarded for its ability to ease various conditions like nausea, vomiting, and even digestive problems. Apart from adding it raw to dishes, one of the best ways to reap its benefits is by steeping the root and making ginger tea.

• Ginger tea contains active compounds — Gingerol and shogaol are known to reduce oxidative stress, improve circulation, and ease nerve discomfort. As noted by The Hearty Soul, “Drinking a cup of freshly brewed ginger tea once or twice a day may reduce discomfort, especially for those dealing with diabetic neuropathy or arthritis.”16

• It modulates immune and inflammatory response — According to a study published in Frontiers in Nutrition, ginger’s bioactive compounds inhibit proinflammatory signals, boost anti-inflammatory cytokines, and activate pathways that help prevent chronic inflammation.17

• Ginger also improves oxidative stress tolerance — The compounds in this root crop help eliminate reactive oxygen species (ROS), increase antioxidant enzyme activity, and enhance the body’s overall antioxidant capacity, all of which support nerve health and reduce pain.18

5. Golden Milk

Golden milk has been part of Indian culture for centuries. It is an Ayurvedic drink that is traditionally made with turmeric, ginger, cinnamon, honey, and your choice of milk. Some recipes even call for black pepper, nutmeg, or other spices to enhance flavor and boost absorption.

• The signature golden hue comes from turmeric — This is a rhizome native to Southwestern Asia that’s long been used in traditional medicine. Turmeric possesses an earthy, slightly citrusy taste that blends beautifully with warming spices. But beyond its comforting flavors, it’s also jam-packed with health benefits and is known for helping ease inflammation in the body.19

• Curcumin is the star in golden milk — This is the active ingredient in turmeric, and is known for its potent anti-inflammatory and antioxidant effects.20 While it’s not highly bioavailable on its own, adding black pepper, which contains piperine, increases absorption by up to 2,000%.21

• Golden milk promotes pain relief and tissue healing — Curcumin has shown promise in reducing pain associated with arthritis and post-surgical recovery. It also helps regenerate damaged tissue by promoting angiogenesis (the formation of new blood vessels).22

• It also offers antimicrobial and immune support — Turmeric, ginger, and cinnamon are all known for their antibacterial, antiviral, and antifungal properties. This makes it a popular traditional remedy for colds, flu, and general immune support.23

6. Celery and Carrot Juice

Fresh vegetable juices made from celery and carrots offer a refreshing way to nourish your body with essential nutrients such as potassium, vitamin C, and beta-carotene. As The Hearty Soul suggests, combining fresh carrots and celery, then adding a splash of lemon or ginger, provides extra anti-inflammatory power to help ease nerve pain.24

• Carrots protect nerve cells — Their high antioxidant content, especially beta-carotene, helps shield nerve cells from oxidative damage and supports tissue repair.25

• Celery supports hydration and inflammation control — With its high-water content and mild anti-inflammatory properties, celery helps maintain fluid balance and calm inflammatory signals that contribute to nerve pain.26

• Vegetable juice helps ease tingling and numbness — Drinking a small glass regularly offers gentle, natural relief from symptoms like tingling, numbness, and discomfort associated with nerve issues.27

• Finding the right balance with vegetables — Some people with poor gut health experience unpleasant symptoms when consuming raw vegetables due to the high fiber content. If you have a severely compromised gut, the excessive fiber will end up feeding the pathogenic bacteria instead of the good ones.

This can make juicing seem like the better option. But while juicing delivers vitamins and minerals, without fiber, the sugars absorb quickly, which will also feed the wrong microbes and even risk spiking your blood sugar. Carrots, in particular, tend to be high in sugar.

A better approach is to restore your gut health first. Begin with gentler carbohydrates like ripe fruits or well-cooked then chilled white rice, which are easier to digest. As your gut strengthens, gradually add more complex carbohydrates like cooked vegetables and juices with pulp as tolerated.

Blending fruits and vegetables is another effective compromise since it retains the fiber. If you do juice, pair it with whole foods and sip it slowly instead of drinking it all at once to avoid overwhelming your gut and spiking your blood sugar. I also advise listening to your body for any signs of discomfort.

Simple Ways to Naturally Reduce Chronic Inflammation

If you’re living in chronic pain, it can feel like your body is working against you. But in reality, your body is trying to protect you — it’s just stuck in overdrive. While anti-inflammatory beverages help, pairing them with smart lifestyle habits is the key to lasting relief. Here are a few recommendations of steps to start today to tackle inflammation and pain at its root:

1. Cut back on seed oils — Many processed foods contain excess linoleic acid (LA), an omega-6 fat found in vegetable oils. Excessive amounts of LA disrupt your metabolism and gut health — major players in inflammation. You’re better off cooking with saturated fats like beef tallow or ghee, and eliminating as many processed foods as possible.

2. Limit EMF exposure — Electromagnetic fields (EMFs) from phones, Wi-Fi routers, and other devices may contribute to cellular stress. EMFs activate calcium channels in your cells, leading to oxidative damage. Reduce exposure by turning off devices at night, using airplane mode, and keeping electronics as far away from your body as possible.28

3. Support your gut — Your gut is home to trillions of bacteria, and when it is out of balance, it produces endotoxins — harmful substances that leak into your bloodstream and spark inflammation. Load up on fermented vegetables and cook your veggies in a gut-friendly way to strengthen your gut barrier.

4. Avoid endocrine disruptors — Plastics, personal care products, and teabags contain endocrine-disrupting chemicals (EDCs) like BPA and phthalates. These chemicals mimic estrogen and trigger inflammation. Choose glass containers, natural cleaning products, and organic foods, when possible, to reduce your exposure.29

5. Stay consistent with anti-inflammatory habits — Hydration, sleep, movement, and stress management all play a role in keeping inflammation in check. Combining these habits with the anti-inflammatory drinks listed above will amplify their effects.

The next time you reach for something to drink, it’s good to think about whether it’s going to “gut your gut” in the long run. Though these drinks are not guaranteed to cure any condition, they provide some form of relief and will complement your healthy lifestyle.

Frequently Asked Questions (FAQs) About Nerve Pain Relief

Q: What makes tart cherry juice effective for nerve pain relief?
A: Tart cherry juice is shown to lessen neuropathic pain. The anthocyanins it contains reduce oxidative stress and inflammation, while its melatonin content improves sleep.

Q: Why is green tea becoming the hot beverage of choice?
A: It contains epigallocatechin gallate (EGCG), a powerful antioxidant that improves circulation and protects cells from damage. It’s a healthier choice than trending sugary drinks.

Q: How does golden milk support pain relief?
A: Golden milk is rich in curcumin, the active compound in turmeric, which has well-documented anti-inflammatory properties that ease stiffness and discomfort. Blended with warm milk and spices, it’s also gentle on digestion, offering soothing comfort in a nourishing, cozy drink.

Q: Can ginger tea help with nerve pain?
A: There has been evidence that ginger tea’s compounds, gingerol and shogaol, help improve circulation and lower oxidative stress. These effects are especially helpful for diabetic neuropathy and arthritis.

Q: What are simple lifestyle changes I can adopt to naturally reduce chronic inflammation?
A: Along with choosing the beverages above, start by cutting back on seed oils, since excess LA drives inflammation. Support your microbiome with fiber-rich vegetables (added gradually if your gut is sensitive) and fermented foods. Beyond diet, limit screen time and EMF exposure, spend time in natural light, move daily, and get quality sleep — simple habits that calm stress and help keep inflammation in check.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

You’re surrounded by chemicals you’ve never heard of — and some of the most harmful ones are completely invisible. Medium-chain chlorinated paraffins, or MCCPs, are one of them. These compounds are used in industrial products like lubricants, sealants, and flame retardants, but they don’t stay put. They escape into the environment and hang in the air, where you inhale them without even realizing it.

What makes MCCPs especially concerning is how long they last. They resist breakdown, accumulate in your fat tissues, and interfere with systems that regulate hormones, metabolism, and brain health. Despite their widespread use, they’ve remained largely overlooked in public health conversations and unregulated by federal authorities.

Now, research has revealed that MCCPs are not only persistent but also mobile. They don’t just sit in products or soil — they move with the weather, rise with the heat, and follow air currents across rural and urban areas alike. If you’re breathing, you’re likely exposed. That’s why this matters. To protect your health and lower your risk, you need to know where these toxins come from, how they behave in the environment, and what to do to limit your exposure.

Scientists Track Dangerous Airborne Chemicals for the First Time

A study published in ACS Environmental AU used cutting-edge technology to monitor MCCPs as they floated through the air over farmland in Oklahoma.1 These chemicals are used in industrial products like lubricants and plasticizers, but they don’t stay in one place. Unlike older testing methods that took weeks or months to collect data, this tool allowed researchers to track MCCPs minute by minute, revealing how they rise, fall, and shift depending on the time of day.

• Researchers found MCCPs in the air almost every day, at levels as high as polluted cities — The study ran for about a month and found MCCPs nearly every day, even in a rural area far from big factories. On average, levels hit 3,100 picograms per cubic meter, similar to what’s been found in major cities in China. That means even places that seem “clean” carry dangerous chemicals in the air without anyone realizing it.

• Air levels rose with daytime heat and dropped off again overnight — These chemicals became more airborne as temperatures rose during the day and settled back into the ground or dust when it cooled at night. So, if you’re outdoors in the middle of the day — working, exercising, or even just walking — your exposure is likely much higher than at night.

• The most common MCCPs were lighter-weight types more likely to turn into gas — The six main forms scientists found all had 14 or 15 carbon atoms and six or seven chlorine atoms. These versions are more likely to evaporate into the air, which means they’re the ones you’re most likely to breathe in. Knowing which versions are most common helps health experts focus on which ones pose the biggest risk.

• Nearby sources like farming and waste sites likely fed the pollution — MCCP levels went up on hot days with winds from the southwest, suggesting they were coming from local sources, including sludge-treated farm fields, wastewater, or industrial runoff. When the wind changed or temperatures dropped, the levels fell, pointing to short-range movement rather than distant pollution blowing in.

MCCPs are chemically similar to PFAS, also known as “forever chemicals,” which build up in your body over time and resist breakdown. In fact, their similarity led Oklahoma lawmakers to ban biosolid fertilizer statewide.

Heat Drives How Much MCCP You Breathe in Each Day

The study showed a direct link between temperature and MCCP levels. As the air got hotter, the chemicals quickly evaporated off surfaces like soil and dust. This happened in as little as five minutes, meaning you could suddenly be exposed just by being outside on a hot afternoon.

• Pollution peaked midday and dropped fast in the evening — MCCP levels spiked in the late morning and fell again by sunset. This pattern wasn’t caused by slow-moving weather or breakdown of the chemical — it was driven by heat. So, even spending one hour outside during that peak time raises how much of the toxin gets into your lungs and bloodstream.

• Lighter MCCPs evaporated and disappeared faster than heavier ones — Shorter-chain versions of the chemical rose faster during the day and dropped quicker at night. But the heavier forms hung around in soil and dust longer. That means you breathe in the lighter ones more easily, but the heavier ones may stick to your clothes, enter your home, and get into your food over time.

• Not all MCCPs react to heat in the same way — Some forms jumped sharply when temperatures rose while others barely moved. That difference matters, because it shows some forms are more likely to become airborne while others stay in the environment longer.

• Heavier forms stay longer in soil and dust, which raises different risks — The chemicals with more carbon and chlorine atoms don’t float into the air as easily, but they also don’t go away quickly. These build up in places like your carpets, furniture, or garden soil, creating long-term risks, especially for children and pets who come into contact with surfaces more often.

• MCCPs shift between air and surfaces all day long — These chemicals don’t just rise and fall once — they constantly move back and forth based on heat, humidity, and air particles. You could be exposed during your lunch break outside and not again that night, even if you’re in the same spot. That makes it hard to track exposure and even harder to regulate these chemicals without monitoring them constantly.

Sunlight and Air Pollution Turn MCCPs Into New, More Toxic Forms

The study also picked up MCCPs that had reacted with oxygen in the air, forming new versions called “oxidized MCCPs.” These changes likely happened because of sunlight, ozone, or other molecules floating in the atmosphere. Some of these byproducts are called hydroperoxides, which are known to damage cells once they get inside your body.

• Other MCCPs bonded with nitrogen, hinting at even more complex risks — Scientists also detected MCCPs with nitrogen in their structure. These probably formed by reacting with nitrogen-based pollution, like car exhaust or fertilizer runoff. The health effects of these altered forms aren’t well studied, but their presence means MCCPs don’t stay the same after release — they change, and those changes could make them more reactive or dangerous.

• These altered forms followed the same daily cycle as the originals — Like regular MCCPs, the altered ones spiked during hot daylight hours and dropped off at night. So, whatever your exposure is during the day, you’re not just inhaling the original chemicals — you’re also breathing in the altered versions created by sunlight and air pollution.

How to Lower Your Exposure to Airborne MCCPs and Protect Your Health

If you haven’t heard of MCCPs before now, you’re not alone. These chemicals don’t show up on ingredient labels, but they’re likely in your environment, especially if you live near agriculture, oil drilling, or industrial zones. Once they’re in the air, they’re hard to avoid completely. But you do have control over how much of them gets into your body and how well your body handles the exposure.

Your best protection starts with understanding where MCCPs come from and how to block the main ways they enter your system — mostly through your lungs, skin, and food. If you’re already dealing with hormone issues, chronic fatigue, or inflammatory conditions, lowering your chemical burden is even more important. Here’s how to help reduce your exposure and protect your health:

1. Avoid biosolid-contaminated food and soil — MCCPs are chemically similar to PFAS, or “forever chemicals,” which build up in your body and resist breakdown. They’re commonly used in PVC plastics, flame retardants, and metalworking fluids — and often wind up in wastewater. That wastewater gets turned into biosolid fertilizer and sprayed on conventional farms.

Once in the soil, MCCPs rise into the air during hot weather or end up in your food. Choosing certified organic produce helps you avoid this exposure, since organic standards ban biosolids. If you garden, live near fields, or buy from local markets, ask how the soil was treated and try to stay upwind of sprayed areas during the day, when airborne levels spike.

2. Run a high-quality indoor air filter that targets gas-phase pollutants — Most air purifiers only filter out particles, not gases. But MCCPs enter the air in gas form during the day. You want a system with activated carbon or other gas-phase filtration, especially if your windows are open or you live downwind from farmland or factories.

3. Shower immediately after outdoor exposure to reduce skin absorption — MCCPs are lipophilic, meaning they love fat. That makes your skin, scalp, and oils a prime target. If you’re working outside, walking in farmland areas, or commuting during the heat of the day, shower as soon as you get home. Use warm — not hot — water and a natural cleanser. Skip anything with “fragrance,” which often contains the same class of hormone-disrupting chemicals.

4. Reduce indoor exposure from plastics, furniture, and flame-retardant materials — MCCPs don’t just come from farmland — they’re also in household items like vinyl flooring, cables, older mattresses, and synthetic upholstery treated with flame retardants.

These materials slowly release MCCPs into indoor air and dust. If you’re renovating or replacing furniture, skip items made with PVC and synthetic foam. Choose solid wood, organic cotton, or wool. And vacuum with a HEPA filter weekly to reduce MCCP-laced dust that settles on floors and surfaces.

5. Support your mitochondria to better handle chemical stress — Airborne toxins like MCCPs increase oxidative stress, which puts pressure on your mitochondria, the tiny engines inside your cells that produce energy and regulate detoxification. The stronger and more resilient your mitochondria are, the better your body neutralizes and processes these exposures.

You can support mitochondrial health by getting daily sun exposure (avoid peak hours between 10 a.m. and 4 p.m. until you’ve eliminated vegetable oils from your diet for at least six months), moving your body regularly, and making sure you’re eating enough healthy carbs to fuel energy production.

Every small change adds up. Even if MCCPs are in the air around you, you can take real steps to protect your health, especially if you focus on supporting your body’s ability to handle the load and reduce exposure where it counts most.

FAQs About MCCPs

Q: What are MCCPs and why are they dangerous?

A: MCCPs are manmade industrial chemicals used in products like lubricants, plastics, and flame retardants. They’re toxic, long-lasting, and build up in your fat tissues over time. Once inside your body, they disrupt hormones, increase inflammation, and interfere with metabolism and brain health.

Q: How do MCCPs get into the air?

A: MCCPs are often found in biosolid fertilizer made from treated sewage. When this fertilizer is spread on farmland, the chemicals rise into the air, especially on hot days. They also escape from products like PVC flooring, treated fabrics, and industrial waste. In rural Oklahoma, scientists found them floating in the air nearly every day during a one-month study.

Q: What makes MCCPs similar to PFAS or “forever chemicals”?

A: Like PFAS, MCCPs resist breaking down in the environment and accumulate in your body. They’ve been linked to hormone disruption and chronic disease. Their persistence, along with concerns about PFAS, led Oklahoma lawmakers to ban biosolid fertilizer, a decision further supported by the detection of high levels of airborne MCCPs near farm fields, likely originating from these biosolids.

Q: When am I most exposed to MCCPs during the day?

A: Exposure spikes during the late morning and early afternoon, when heat pushes MCCPs from soil and surfaces into the air. They settle again at night as temperatures drop. If you spend time outside in the heat, especially near farmland or factories, you’re more likely to breathe them in.

Q: How do I lower my exposure?

A: Eat organic to avoid food grown with sludge, run an air purifier that removes gases, shower after being outdoors, avoid products made with flame retardants and PVC, and support your body’s detox systems with sun, movement, and nutrient-rich food. Even small changes help your body handle the toxic load more effectively.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Imagine noticing a small bulge in your groin or belly that doesn’t hurt much. You might think, “No big deal, I’ll deal with it later.” That’s exactly what I thought when I discovered my own hernia. For decades, I’ve been guiding people to take charge of their health, so I figured my healthy lifestyle would keep it under control. I waited a year to fix it — but this was a mistake.

When I spoke with Dr. Eric Pinnar, a hernia surgery specialist from Jacksonville, Florida, he set me straight: hernias don’t typically heal on their own — they only get worse. In our last interview, Pinnar shared insights into hernia repair and why “watchful waiting” isn’t recommended.

We still had more to discuss, so in this second interview, Pinnar shared more eye-opening insights that I wish I’d known sooner. I’m passing them along to you here — why hernias matter, how to choose a surgeon, what surgery options exist, and how to recover the right way.

My Hernia Journey — A Lesson in Not Waiting

I first spotted a small lump in my groin. It didn’t bother me much, so I shrugged it off. After all, I’m physically fit — I was cranking out 125 pull-ups the day before my surgery. However, hernias aren’t about fitness. They’re about a weak spot in your connective tissue.

When I finally contacted Pinnar, he explained that hernias grow over time, making surgery trickier and riskier. I learned from my own surgery that delaying only ups the ante. If you notice a bulge that sticks around, don’t wait like I did — get it checked out and repaired right away. As Pinnar says, “The time to fix a hernia is when you find it.”

How Do You Choose the Right Surgeon for Your Hernia Repair?

Picking a surgeon isn’t like picking a new gadget — you’ve got to get it right, and you’re in the driver’s seat. I fired my first surgeon, not for lack of skill, but because their office was a mess, rescheduling me four times.

That’s when I turned to Pinnar. When I spoke with him, his experience and patient-first approach won me over. He even fought to get the exact mesh I wanted, despite the hassle. Here’s what I tell folks to look for:

• Experience matters — Find someone who’s done lots of hernia repairs. More surgeries under their belt mean they’ve seen it all.

• Communication is key — Your surgeon should answer your questions clearly. If they rush you out, that’s a red flag.

• Advocacy — You want a surgeon who fights for what’s best for you. Pinnar was that for me.

If you’re not sure which surgeon to use, ask around — friends, family, or even online reviews can point you to someone solid. Remember, you can always get a second opinion. “You’re in charge,” Pinnar reminds us. Don’t settle if something feels off. And if insurance limits your options, know that experts like Pinnar, who skip insurance for better care, might still be worth it if you can afford the cost.

What Are Your Surgery Options and Materials?

Hernia surgery isn’t one-size-fits-all, and I learned that firsthand. You’ve got two main ways to fix it, plus choices about what’s used to patch you up. Here’s the rundown:

• Surgery types:

◦ Open surgery — The surgeon makes a bigger cut to fix the hernia directly. It’s tried-and-true but means more downtime.

◦ Minimally invasive surgery — Tiny incisions with tools like a laparoscope or robot. I went with robotic laparoscopic surgery for smaller scars and quicker healing — though recovery still threw me for a loop.

I chose the minimally invasive route, and Pinnar walked me through why it fit my case. Ask your surgeon what’s best for you — your hernia size and health play a role.

• Mesh choices — Most repairs use mesh to patch the weak spot, like reinforcing a tear in your favorite shirt. But not all mesh is the same:

◦ Synthetic mesh — Plastic-based, like polypropylene. Newer “lightweight” versions have bigger holes to cut down on irritation. It’s inexpensive and common, but I wasn’t keen on permanent plastic in my body. Still, the amount of plastic used in this type of mesh is very small and unlikely to be a significant risk for most people.

◦ Biologic mesh — Made from animal tissue, such as pig intestine. I picked this — Surgisis — because it felt more natural, even though it cost more.

◦ Hybrid mesh — Combines synthetic and dissolvable materials. Pinnar likes options like ProGrip for their ease.

I pushed for biologic mesh, and Pinnar made it happen. Ask your surgeon: “What mesh do you recommend, and why?” Make sure their reasoning clicks with you.

Preparing for Surgery — Lessons from My Experience

I thought I’d bounce back fast — but I was wrong again. When I spoke with Pinnar, he warned me recovery could be tougher than I expected, even with my fitness level. I needed a wheelchair to leave the hospital. Here’s what I wish I’d done:

• Plan downtime — Expect at least a week off work. Even tiny incisions take time to heal. Pinnar says everyone’s different — some are up fast, others need weeks.

• Line up help — Ideally, have someone — a spouse, friend, or hired aide — around for the first few days. You might need help getting out of bed or grabbing a snack.

• Pain plan — Talk to your surgeon about pain relief. I skipped meds at first and regretted it. A regional block numbed me for a day, but after that, I needed something. Medications like ibuprofen or even narcotics help — just don’t overdo it.

Recovery Tips — Rest, Pain Relief, and Avoid Constipation

Recovery hit me harder than I thought, and I learned some big lessons I want to share:

• Don’t exercise while healing — I couldn’t work out like normal for weeks — even walking too much slowed me down. Your body’s energy needs to go to healing, not lifting weights. Plus, pushing too soon risks undoing the repair, so give your body time to heal.

• Take pain meds when necessary — As mentioned, I tried to tough it out without pain medications and paid for it. Pinnar suggests ibuprofen and Tylenol together to ease off narcotics. Short-term use got me through — I wish I’d started sooner.

• Address constipation — Following hernia surgery, constipation is a common concern due to the disruption of normal gut function and your body’s need to conserve energy for healing. While fiber is generally beneficial for promoting healthy bowel movements, a compromised microbiome, affected by processed foods and environmental toxins, leads to negative effects from fiber, such as bloating and gas.

This occurs because, in an imbalanced gut, fiber consumption results in the production of endotoxins instead of beneficial short-chain fatty acids like butyrate. Butyrate, a product of healthy fiber fermentation, is key for colon health, fueling colonocytes and maintaining gut barrier integrity.

A delayed-release butyrate supplement, designed to deliver butyrate directly to your colon, could bypass the need for high fiber intake in individuals with impaired gut function or those recovering from surgeries like hernia repair, where your digestive system is temporarily slowed.

In the meantime, try magnesium, at a dose just high enough to cause slightly loose stools. I favor magnesium glycinate and magnesium malate as they are well-absorbed and easy on the digestive system.

Be Your Own Health Care Advocate

The health care system’s a jungle, but you can hack through it. Pinnar doesn’t take insurance, focusing on quality care instead. I paid out-of-pocket and don’t regret it — a solid investment in my health. Here’s how to tackle it:

• Insurance check — If you’ve got coverage, see what’s included — surgery, hospital, medications, and providers.

• Cost clarity — Get a clear price. Hospitals cover mesh, but special types might not be standard.

• Take charge — Question everything — why this approach, why that mesh? If it doesn’t add up, get another opinion.

To learn more about Pinnar’s practice or consult with him, you can find him online at Advanced Hernia Specialists. He’s an excellent resource if you’re exploring options for hernia surgery.

Remember, hernias don’t mess around — waiting’s a gamble you don’t want to take. I learned that the hard way. Act fast, find a skilled surgeon who’s in your corner, weigh your options, and get prepared before surgery. You’ve got the power — ask questions, lean on help after surgery, and take time to heal. You’ll come out stronger.

FAQs — Your Hernia Questions Answered

Q: What’s the upside of hernia surgery?

A: It patches the weak spot, stops the bulge from growing, and cuts your risk of serious trouble. Early intervention also simplifies the procedure and reduces complications.

Q: Are there any downsides to hernia surgery?

A: Expect some pain, swelling, or bruising near the incision. Long-term issues are rare with a skilled surgeon. However, recovery time varies significantly, even with minimally invasive procedures.

Q: Is hernia surgery safe?

A: The procedure is routine and low-risk with a pro. Infections do happen, but they’re uncommon. Choosing a surgeon with substantial experience in hernia repairs significantly lowers these risks.

Q: What’s mesh for?

A: It reinforces the repair, like a sturdy patch. Options range from plastic to biologic. Your personal preferences regarding mesh materials should be thoroughly discussed with your surgeon.

Q: How do I pick the right surgeon?

A: Chat with a hernia expert like Pinnar. Ask about their track record, surgery style, and mesh preference. Don’t hesitate to get a second opinion. Ensure your surgeon is willing to advocate for your desired treatment options and materials.

Heart attack — medically called myocardial infarction — occurs when blood flow to your heart muscle drops or stops, meaning heart tissue begins to suffer injury or die. It’s characterized by chest pressure, shortness of breath, fatigue, nausea, dizziness, and pain that spreads to your jaw, arm, or back. Left untreated, it leads to permanent heart damage, heart failure, rhythm disturbances, and death.

For decades, the standard explanation has centered on blocked arteries — plaque builds up, a clot forms, and blood flow cuts off. That explanation holds for most men, but research reveals it fails to account for the majority of heart attacks in younger women, where entirely different mechanisms drive the event.

At the same time, separate research into iron regulation inside heart cells exposes a hidden layer of cardiovascular damage that standard screening overlooks. Together, these findings force a rethink of how heart attacks develop, why younger women face unique risks, and which overlooked biological factors shape outcomes — starting with what a large population study actually found when investigators classified each event by its true cause.

Heart Attacks in Women Often Start Differently

For a study published in the Journal of the American College of Cardiology, researchers examined heart injury events in adults age 65 and younger to determine what actually caused each heart attack, rather than assuming plaque blockage as the default explanation.1 Instead of relying on broad diagnostic labels, they reviewed individual medical records, imaging, and lab data to classify each event by its biological cause.

Findings showed plaque-related heart attacks dominated in men, yet represented less than half of events in women, where alternative causes formed the majority. This means risk assessment based on cholesterol or artery blockage leaves major blind spots, especially if you’re female or younger than typical heart disease populations.

• More than half of women’s heart attacks had non-plaque causes — Atherothrombosis — the classic plaque-and-clot scenario — accounted for 75% of heart attacks in men but only 47% in women. In other words, heart attacks fall into multiple biological categories. The classic plaque-and-clot event is only one pathway.
Others occur when oxygen delivery drops despite open arteries, when the artery wall tears, when small vessels malfunction, or when a clot travels from elsewhere. Recognizing these pathways explains why many women experience heart injury even when imaging doesn’t show major blockages. This shifts prevention away from a single pathway and toward a broader understanding of stress, inflammation, blood flow, and cellular health.

• Supply-demand mismatch emerged as a dominant driver — Researchers identified secondary myocardial infarction caused by oxygen supply and demand imbalance as a major contributor, representing 34% of events in women compared with 19% in men.2 Supply-demand mismatch occurs when the heart’s oxygen needs rise faster than the body can supply them.
The artery may remain open, yet the muscle still becomes oxygen-deprived — similar to an engine that stalls under heavy load despite an unobstructed fuel line. This often occurs during illness, anemia, infection, or physical stress. This highlights why fatigue, illness, or metabolic strain play a direct role in heart risk rather than acting as background factors.

• Artery tears were far more common than previously recognized — Spontaneous coronary artery dissection, meaning a tear inside the artery wall that traps blood and blocks flow, occurred far more often in women and frequently went misclassified at the time of diagnosis. In spontaneous coronary artery dissection, blood enters the artery wall and creates a pocket that compresses the channel carrying blood forward.
The blockage comes from within the wall itself rather than from plaque inside the artery. The study reported many of these cases were initially labeled as plaque events even though the mechanism differed entirely. Misclassification matters because treatments that target plaque don’t address artery wall injury, which affects recurrence risk and recovery.

• Traditional risk scoring failed to identify many patients — Separate analysis within the research showed that 45% of individuals who experienced a first heart attack would have been categorized as low or borderline risk shortly before the event using standard cardiovascular scoring systems. This explains why many first heart attacks appear unexpected — risk tools focused on plaque overlook mechanisms that develop through stress, illness, vascular injury, and oxygen imbalance.

• Mortality varied by cause rather than by heart attack label — Five-year outcomes differed significantly across mechanisms, with supply-demand mismatch showing the highest overall mortality at 33% compared with 8% for plaque-related events and near-zero cardiovascular mortality after artery tear events. This reveals that the underlying trigger — not simply the presence of a heart attack — determines long-term prognosis.

• Heart injury develops through multiple pathways — This includes plaque blockage, artery wall disruption, oxygen imbalance, clot migration, and vessel spasm. Each pathway requires a different prevention strategy, medication approach, and follow-up plan.

Iron Inside Heart Cells Drives Hidden Damage

The first study identified oxygen supply-demand mismatch as the leading non-plaque cause of heart attacks in women, with anemia ranking among the key triggers. The logical response seems straightforward — restore iron, fix the anemia, protect your heart. But a second body of research reveals that equation is far more complicated than it appears.
Excess iron itself, when it accumulates inside heart cells, becomes a direct source of the kind of damage that drives heart failure and worsens injury during cardiac events.

For a study published in Circulation Research, researchers explored how iron balance at the cellular and mitochondrial level influences cardiovascular disease, heart failure, and injury during reduced blood flow events.3

The paper focused on how iron functions as a required mineral for enzyme activity and energy production while also acting as a catalyst for chemical reactions that damage cells when levels rise beyond control. Blood tests can suggest iron deficiency while heart tissue simultaneously accumulates iron. In practical terms, your bloodstream can appear depleted even as cells store excess iron that drives oxidative damage, which complicates treatment decisions.

• Cellular iron accumulation linked to structural heart damage — The paper described how excess iron inside heart cell mitochondria — the structures that generate energy — increases formation of highly reactive molecules that damage DNA, proteins, and cell membranes.
These molecules, known as reactive oxygen species, accelerate tissue injury and contribute to the development of heart failure and cardiomyopathy. In practical terms, this means iron overload drives wear and tear at the level where heart energy is produced.

• Iron-driven chemical reactions amplify oxidative stress — The paper detailed how iron participates in a reaction where iron converts hydrogen peroxide into hydroxyl radicals — the most damaging form of reactive oxygen species.
These reactions trigger lipid peroxidation, meaning cell membrane fats degrade, which weakens heart cells and disrupts function. This mechanism helps explain how excess iron accelerates structural damage within heart tissue and worsens injury during cardiac stress.

• Evidence showed mitochondrial iron increases during cardiac injury events — Researchers reported that mitochondrial iron rises during ischemia-reperfusion injury — meaning tissue damage that occurs when blood supply returns after a period of restriction — and that adjusting baseline iron levels reduces injury severity in experimental models.

• Excess iron links to broader chronic disease risk — The paper also noted that increased tissue iron appears across multiple chronic conditions, including neurological diseases, kidney disease, and cancer, where abnormal iron distribution contributes to cellular injury and disease progression.
Iron accumulation has been observed in aging tissues and in neurodegenerative disorders such as Parkinson’s and Alzheimer’s disease, highlighting that the impact extends beyond the heart. Iron balance influences whole-body health, not just cardiovascular outcomes, which makes testing and monitoring a central long-term strategy.

Address Hidden Drivers Behind Heart Attacks

Many heart attacks begin long before plaque blocks an artery. The real issue often involves oxygen delivery, vascular stress, and cellular energy strain. A practical approach starts with recognizing that standard screening misses many of these triggers — and that the actions you take before and after a cardiac event shape outcomes as much as emergency treatment does.

1. Know that heart attack symptoms in women often look different — Pressure, jaw pain, nausea, extreme fatigue, and shortness of breath without classic crushing chest pain still warrant emergency evaluation. Delayed recognition is one reason non-plaque heart attacks in women go misclassified.

2. Ask what caused the event, not just whether one occurred — If you or someone you know experiences a heart attack, push for classification beyond the default plaque assumption. The study showed misclassification led to ineffective or harmful treatment — particularly for artery tears initially labeled as plaque events. The specific cause determines which treatment, follow-up, and prevention strategies actually help.

3. Don’t rely solely on standard risk scores — Forty-five percent of first heart attacks in the study occurred in people rated low or borderline risk. If you have unexplained fatigue, episodes of chest tightness during illness or stress, or a family history that doesn’t fit the typical plaque profile, advocate for deeper evaluation rather than accepting a clean bill of health from a standard screening.

4. Treat underlying stressors that create oxygen imbalance — Since supply-demand mismatch drove 34% of women’s heart attacks — often triggered by anemia, infection, or physical stress — managing these conditions directly improves oxygen delivery to your heart and reduces vulnerability during stress. Resolving anemia matters, but so does addressing infection, chronic illness, and recovery from acute stress rather than treating them as separate from heart risk.

5. Test your iron status before adding iron — and always read two markers together — Iron supports heart function only within a narrow physiological range, where both deficiency and excess influence risk. Too little reduces oxygen delivery and energy production, while excess iron inside cells accelerates oxidative injury. Heart risk emerges at both extremes. Ferritin and transferrin saturation (TSAT) work as a pair to reveal if your iron levels are where they should be.
Ferritin measures what’s in the warehouse, while TSAT tells you what percentage of delivery trucks are actually carrying cargo right now. Reading ferritin alone leads to bad decisions — TSAT provides the context that makes the number meaningful. If ferritin is low and TSAT falls below 25%, true iron deficiency is likely — stores are depleted and delivery is poor.
If both climb high — ferritin above 100 ng/mL and TSAT above 45% — iron overload becomes the concern. A trickier pattern appears when ferritin runs high but TSAT stays low or normal, which often signals that inflammation is trapping iron in storage and masking how little is actually available for use.
For both men and women, the ideal zone is typically ferritin between 50 and 100 ng/mL and TSAT between 25% and 35%. Below 15 ng/mL, ferritin signals depleted reserves. Above 150 ng/mL, excess iron feeds the oxidative damage described earlier.
Because fatigue shows up at both extremes, supplementing based on how you feel rather than what your labs show risks pushing levels in the wrong direction. Annual testing provides a baseline, while more frequent testing may be appropriate during pregnancy, heavy training, chronic illness, or after iron supplementation.

6. Lower excess iron when levels are too high — When iron levels are elevated, periodic blood donation gradually reduces stored iron and lowers oxidative burden. Individuals unable to donate may require therapeutic phlebotomy under medical supervision. Donation frequency should be guided by repeat testing to avoid shifting from overload into deficiency.
Training intensity, menstrual status, pregnancy, illness, and genetics all influence iron needs and safe ranges. Periodic testing is important to ensure your iron levels stay optimized. Iron works best within a narrow range — viewing it as a dial rather than a default supplement creates a clear path toward protecting cardiovascular health over time.

FAQs About Heart Attacks in Younger Women and Iron Balance

Q: Why aren’t many heart attacks in younger women caused by clogged arteries?
A: Research shows a large share of heart attacks in younger women result from causes other than plaque buildup, including oxygen supply imbalance, artery tears, vessel spasm, and clot movement from elsewhere in the body. This means conventional screening focused mainly on cholesterol and plaque misses important risk pathways.

Q: What is supply-demand mismatch and why does it matter for heart risk?
A: Supply-demand mismatch happens when your heart needs more oxygen than your body delivers. Illness, anemia, infection, and intense physical or metabolic stress create this imbalance. When oxygen demand exceeds supply, heart tissue becomes vulnerable even without artery blockage.

Q: Why can standard heart risk scores miss people who later have heart attacks?
A: Common risk tools focus heavily on plaque-related factors such as cholesterol, blood pressure, and age. The research found many individuals who experienced a first heart attack were categorized as low or borderline risk shortly beforehand, highlighting the limits of plaque-focused screening.

Q: How does iron influence heart health beyond anemia?
A: Iron plays a dual role. It supports oxygen transport and cellular energy production, yet excess iron inside heart cells drives oxidative stress that damages DNA, proteins, and cell membranes. Blood tests can show low circulating iron while tissue iron remains elevated, which complicates treatment decisions.

Q: What is the safest way to manage iron levels for heart protection?
A: Testing ferritin and TSAT together provides the clearest picture because ferritin reflects stored iron and TSAT shows how much iron circulates and is usable. Keeping iron within an optimal range — rather than assuming more iron is beneficial — helps reduce oxidative stress and supports long-term cardiovascular health.

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

About how much of their time do people spend indoors?

60%
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75%
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A New Series of Health Insights Is on the Way

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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 →

Most people have no idea that one of the best signs of good digestive health leaves no trace behind. In fact, when you flush without needing to wipe or scrub the bowl, that’s not a problem — it’s a goal. In HuffPost, colorectal surgeon Dr. Ira Leeds of Yale Medicine calls these ideal bowel movements “nirvana poops,” while Stanford physical therapist Julia Barten refers to them as “no wipers” or “unicorn poops.”1

Either way, they’re a powerful signal that your digestive system is working the way it’s supposed to. What defines a ghost poop is not what you see, but what you don’t: no smearing, no floating, no excessive wiping.

Bowel movements are a direct reflection of your microbiome, your diet, your stress levels, your sleep, and even your nervous system. So, if your goal is better gut health, the question isn’t only how often you go — it’s how well. And there’s no better marker for that than the elusive but achievable ghost poop.

Most People Don’t Realize Perfect Poops Are a Health Goal

HuffPost featured commentary from gastroenterologists and pelvic health experts explaining what it really means when your poop leaves no residue, no streaks and no need to wipe. Unlike most conversations about bowel movements that focus on frequency or urgency, this dug into quality — and what your stool says about the efficiency of your digestion.2

• Ghost poops are a sign of excellent gut function — Ghost poops pass easily, appear smooth and sausage-shaped, and leave your toilet paper clean. These bowel movements sink to the bottom of the toilet and glide through your anal canal with no straining or discomfort — indicating well-formed stool and a low risk of irritation, hemorrhoids or inflammation.

• These poops aren’t rare — they’re achievable if digestion is working properly — A ghost poop usually falls under Type 4 on the Bristol Stool Chart, which classifies stool shapes and textures. Type 4 describes a soft, smooth, sausage-like form. That shape means your body is properly breaking down nutrients — especially fats. When digestion works as it should, the stool exits without drama, leaving no trace behind.

• A clean wipe means less stress on your rectum and skin — One key benefit of a ghost poop is that it reduces the need for wiping. According to Leeds, if you’re wiping more than three times, you’re not eliminating cleanly. That could mean inflammation, excess mucus or mechanical problems like hemorrhoids or fissures.

• Stool that floats or sticks tells a different story — While ghost poops sink to the bottom, floating stools often signal trouble. Stools loaded with undigested fat tend to float, because fat is less dense than water. That means your digestive system isn’t breaking fat down and absorbing it. Sticky or smeary poops also leave residue in the bowl and on your toilet paper, which is another red flag that something’s off in your digestion.

How Your Lifestyle and Diet Shape Every Trip to the Bathroom

Your gut’s ability to perform well is tied to how you live. “Our gut is our emotional center,” said Barten.3 As such, lack of sleep, chronic stress, and a sedentary lifestyle all disrupt the rhythm of your digestive system. When you don’t move enough, your bowels slow down. When you’re sleep-deprived or anxious, your gut tightens up. These factors affect stool consistency and how easily it passes, making ghost poops more elusive.

• Even a brisk walk makes a difference in your bowel health — Barten points out that physical activity — like walking — improves nervous system function and boosts the wave-like contractions that move food through your intestines. Regular movement literally helps things move better. You don’t need a gym membership to improve your gut — just adding consistent, low-impact activity like daily walking helps regulate your bowels and improve elimination.

• Food sensitivities are a hidden trigger behind inconsistent poops — Many people are unknowingly reacting to certain foods. These reactions can show up as sticky, smeary stools, excess gas or bloating.

Removing irritants — even healthy-seeming ones like high-fiber vegetables until your gut is healed — might be necessary if you’re not seeing clean, smooth eliminations. Pay attention to how your body responds to different meals and cut back on what triggers symptoms.

• Getting your gut back on track starts with self-care — Healing your digestion often requires a holistic approach, and that includes tending to sleep, stress, and emotional health. Prioritizing activities you enjoy, getting enough high-quality sleep and reducing chronic stress all contribute to improved bowel movements. When you feel emotionally well, your gut health improves.

Addressing the Root Causes of Irregular Bowel Movements

If your bowel movements are leaving streaks in the toilet, floating on the surface or requiring endless wiping, that’s a sign something deeper is going on with your gut. You’re not just dealing with a minor inconvenience — you’re looking at poor digestion, microbiome imbalance or toxin buildup interfering with how your body processes food. The good news? You can fix this. But you have to address what’s really causing the problem.

If your goal is to have ghost poops regularly, you need to make real, strategic changes. These steps focus on repairing your gut, restoring proper microbial balance and giving your body the fuel it needs to eliminate waste efficiently.

1. Start with easy-to-digest carbohydrates — If your gut is struggling, now’s not the time for fiber-packed whole grains. Start with simple, digestible carbs like white rice and whole fruits. These give your gut the energy it needs to start healing without overwhelming your system.

White rice offers a stable glucose source, while ripe fruits provide natural sugars and important nutrients that nourish your beneficial bacteria. You want fuel that supports gut repair — not ingredients that stir up inflammation.

2. Drink dextrose water if your gut is severely compromised — If you’re someone who has struggled for years with bloating, irregular stools or food sensitivities, your gut may be in rough shape. In that case, you’d benefit from starting with dextrose water. Mix pure dextrose with water and sip it slowly throughout the day. This gives your cells immediate energy while minimizing the digestive effort required.

I don’t recommend this as a long-term fix — but it’s a valuable jump-start for people whose guts are inflamed or damaged. After a week or two, begin transitioning to fruit and white rice.

3. Increase your total carb intake — but do it smartly — You might’ve been told to cut carbs or avoid sugar. That’s the wrong advice if you’re trying to restore your digestion. Your gut lining needs carbs to heal. Most adults benefit from at least 200 to 350 grams of carbs per day — more if you’re active. But not all carbs are equal.

Skip the fiber-heavy grains until your gut is healed and instead focus on easy-to-process sources like fruit, root vegetables, and white rice. These help restore your mitochondrial function, leading to improved cellular energy that’s necessary to support a healthy gut barrier, reduce the risk of leaky gut and promote healthy stool formation.

4. Use your posture to support better elimination — The way you sit on the toilet matters more than you think.

Sitting with your knees lower than your hips puts your rectum in a kinked position, which makes it harder to pass stool. That leads to straining, incomplete elimination and, eventually, issues like hemorrhoids. Instead, mimic a squat. You can do this by using a footstool, crossing one leg over the other or leaning forward with your elbows on your knees. These small shifts open up your colon and help you empty more completely.

5. Stay hydrated — but let your body guide you — Your intestines rely on water to soften stool and keep things moving. Dehydration is one of the most common — and most overlooked — causes of constipation and sticky poops. But you don’t need to chug gallons. Just drink clean, pure water throughout the day and listen to your thirst. A good rule of thumb is to check your urine. It should be a pale yellow — if it’s dark, you’re dehydrated.

If you’re consistent with these steps, you’ll start to see changes in how your body eliminates waste. Your goal isn’t just regularity — it’s quality. Smooth, complete, effortless bowel movements are a sign your digestion is working and your body is on track.

FAQs About Ghost Poop

Q: What is a ghost poop, and why does it matter?
A: A ghost poop is a bowel movement that passes easily, sinks in the toilet and leaves little to no residue when you wipe. It’s considered the ideal stool because it reflects efficient digestion, nutrient absorption and a healthy gut microbiome. If you’re having ghost poops regularly, it means your body is processing fats, proteins, and carbs properly.

Q: What does it mean if my poop floats or sticks to the toilet?
A: Floating or smeary stool often signals fat malabsorption or gut inflammation. If your stool doesn’t sink or leaves behind residue that’s hard to wipe, your body likely isn’t digesting food efficiently. This can indicate issues like bile insufficiency, poor fat digestion or microbial imbalance in your gut.

Q: How can I get ghost poops more often?
A: To support ghost poops, prioritize gut-healing carbs like whole fruits and white rice. Stay well hydrated, reduce stress and move your body daily — even a short walk helps. Also, adjust your toilet posture to better align your colon and ease elimination.

Q: Is fiber the best way to fix irregular bowel movements?
A: Not always. While fiber is valuable, it often worsens symptoms for those with a damaged gut. If you’re dealing with sticky, floating or incomplete stools, it’s better to start with low-fiber, easy-to-digest carbs. Only add fiber back once your gut begins to heal.

Q: What lifestyle habits affect my ability to have ghost poops?
A: Diet, sleep, stress, hydration, and movement all play a major role. A lack of sleep or chronic stress throws off your nervous system and slows digestion. In contrast, a whole food diet, consistent hydration, regular sleep and regular daily movement improve gut motility and support healthier bowel movements.

A New Series of Health Insights Is on the Way

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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 →

To regulate itself, the body often relies upon sensors that detect something amiss and then emit a signal that is amplified by the body so that a process can be set in motion to fix the issue that set the sensor off. One of the key signals the body relies upon are hormones, as small amounts of these molecules being released are often sufficient to change the internal state of the body drastically.

The hypothalamic-pituitary-adrenal (HPA) axis is the body’s central stress response system. It has three main components: the hypothalamus and pituitary gland in the brain, and the adrenal glands on top of the kidneys. When you experience stress, the hypothalamus releases corticotropin-releasing hormone (CRH), which signals the pituitary gland to secrete adrenocorticotropic hormone (ACTH).

ACTH then travels through the bloodstream to the adrenal glands, prompting them to release the corticosteroid cortisol (the body’s primary stress hormone). Finally, once cortisol levels are high enough, they signal the brain to reduce CRH and ACTH production, creating a negative feedback loop that prevents over-activation of the stress response. Cortisol, in turn, has a few key functions in the body:

• Immune modulation — Cortisol first enhances the immune system’s immediate response to threats (protecting the body during stress), then limits excessive immune activity to prevent autoimmunity. It does this partly by inhibiting proinflammatory cytokines (e.g., IL-1, IL-6) and reducing T-cell activity. Over time, this shifts to immune suppression, making synthetic corticosteroids, a popular treatment for inflammation and autoimmunity.

Note: At lower doses, this transition from immune stimulation to immune suppression takes much longer, whereas at high doses it’s faster (hence why high steroid doses are given for dangerous autoimmune flares).

• Blood sugar — When blood sugar is low, cortisol raises it by stimulating gluconeogenesis in the liver, mobilizing amino acids (from muscle) and fatty acids (from fat) for glucose production, and reducing insulin sensitivity in tissues like muscle and fat. Excessive cortisol can lead to diabetes, abdominal fat accumulation (obesity), weight gain, insulin resistance, and cardiovascular issues.

• Connective tissues — Cortisol promotes protein catabolism (breakdown) in muscles, providing substrates for glucose synthesis and inhibiting collagen synthesis. Excessive cortisol causes muscle wasting, bone loss (e.g., osteoporosis or osteonecrosis), poor wound healing (which is also a result of immune suppression), skin thinning, easy bruising, and purple striae.

• Circulation — Cortisol raises blood pressure by increasing sodium and water retention, sensitizing blood vessels to epinephrine and norepinephrine. This causes vasoconstriction and an increased heart rate while also damaging the blood vessel lining. This elevates the risk for cardiovascular disease1,2,3 (e.g., a one-standard deviation increase in morning plasma cortisol is linked to an 18% higher risk of future cardiovascular events4).

• Cognition — Cortisol modulates arousal, attention, and memory consolidation. Chronic excess corticosteroids (from either endogenous cortisol or synthetic steroids) impair hippocampal function, causing memory deficits, increased pain sensitivity, attention issues, cravings for high-calorie foods, substance abuse, and, rarely, psychosis.

• HPA axis dysfunction — Since the HPA axis is regulated by cortisol levels, once natural or synthetic corticosteroids are chronically elevated, the HPA axis becomes desensitized, leading to excessive cortisol secretion or loss of the ability to secrete cortisol when needed.

This in turn creates many issues such as those associated with chronically excessive cortisol or varying degrees of fatigue (e.g., due to the adrenal glands not secreting cortisol when needed).

Note: Excessive cortisol can also cause other effects such as blood electrolyte imbalances, alkalosis, cataracts, and glaucoma.

Because of this, many argue excessive cortisol secretion and HPA axis dysfunction (e.g., due to chronic stress, poor diet, poor sleep, alcoholism, too many stimulants like caffeine, social isolation, a lack of exercise, or irregular daily rhythms) is a root cause of disease (e.g., the metabolic syndrome afflicting our country).

As such, they advocate for lifestyle practices that counteract these HPA axis-disrupting factors, and in many cases significant health benefits follow the adoption of those practices.

Corticosteroids

The hormone cortisol belongs to a class of steroids known as corticosteroids due to its release by the cortex of the adrenal glands. While many related corticosteroids (henceforth referred to as “steroids”) exist within the body, the body’s primary ones are cortisol (a glucocorticoid) and aldosterone, a mineralocorticoid that regulates blood pressure, volume, and electrolyte balance.

In 1946, the first synthetic steroid (cortisone) was synthesized.5 Two years later, enough had been produced to test it on a human, where it was discovered to improve rheumatoid arthritis symptoms (which won the 1950 Nobel Prize6) and was immediately hailed as a ‘wonder drug.’7 Before long, it was discovered that other inflammatory syndromes also responded to cortisone, and a rush of other steroids hit the market:

Following its success in rheumatoid arthritis, steroids (e.g., prednisone, hydrocortisone) were rapidly adopted for a wide range of inflammatory and autoimmune disorders, including systemic lupus erythematosus, inflammatory bowel disease, and multiple sclerosis, due to their ability to suppress immune-mediated tissue damage.

In the early 1950s, steroids were hailed as a revolutionary treatment for those conditions (and hence widely prescribed), with new steroids (e.g., prednisone) being rapidly introduced to the market, but in the late 1950s, serious side effects began to accumulate from long-term steroid use.

By the early 1960s, steroid treatment was “shunned altogether by the rheumatology community”8 (to the point shortly after that NSAIDs like ibuprofen were named nonsteroidal anti-inflammatory drugs to distinguish them from the disastrous steroids9) after which point steroids were prescribed with more caution and at lower doses until it was reborn in the 1980s under a low dose regimen.

Currently, steroids remain widely used, and their use has gradually increased. For example, in 2009, 6.4% of American adults had used oral steroids at least once in the last year,10 whereas in 2018, 7.7% did, while a 2017 study found 21.4% of adults (age 18 to 64) had used at least one oral steroid prescription in the last three years.11

Note: After harms were discovered with steroids, a pivot was made that they are safe if “low doses” are given. However, over the decades, what constituted a safe “low dose” has greatly declined (i.e., doses now considered toxic previously were routinely prescribed), and that drop will likely continue to (e.g., in 2016, Europe’s Rheumatology group concluded it was unsafe to give more than 5 mg a day of long-term steroids12 — a figure significantly lower than the current amounts used in America13).

Steroid Side Effects

As you would expect, the side effects from taking steroids mirror those seen with excessive cortisol, although in many cases are much more severe.

Furthermore, they are quite common (e.g., one study found 90% of users report adverse effects, and 55% report at least one that is very bothersome14). Consider this summary of what users across the internet have reported:

Likewise, much of that has been established within the scientific literature:

• Bone loss — Corticosteroids double one’s risk of a fracture (and even more so for a vertebra15), with 12% of users reporting fractures.16 At typical doses, steroids cause a 5% to 15% loss of bone each year,17 and in long-term users, 37% experience vertebral fractures18 (additionally, high dose steroid use increases the risk of vertebral fractures fivefold19).

Steroid bone loss, in fact, is such a common problem that treating it is one of the few official indications the FDA provides for bisphosphonates20 (which while widely prescribed for bone loss have many severe side effects — including making your bones more likely to break). Lastly, higher doses increase the likelihood of avascular necrosis (with 6.7% of users taking higher steroid doses developing it21).

• Weight gain — Approximately 70% of individuals taking oral corticosteroids long-term (over 60 days) report weight gain.22 One study found a 5.73 to 12.79 lbs. increase per year,23 and another found a 4% to 8% increase in body weight after two years of steroid use. Additionally, this fat typically stores in areas like the face, neck, and belly.24

• Adrenal insufficiency — Corticosteroids reduce the adrenal gland’s ability to produce cortisol (which can sometimes be life-threatening). This is a huge problem that increases with the duration of therapy and systemic routes of administration (e.g., affecting 48.7% of oral users25).

• Diabetes — A systematic review found individuals taking systemic corticosteroids were 2.6 times more likely to develop hyperglycemia26 (with 1.8% of those receiving steroids in a hospital then developing diabetes).27

Likewise, patients who’d taken systemic corticosteroids at least once were 1.85 times more likely to develop diabetes.28 Finally, a meta-analysis found that, in patients without pre-existing diabetes, a month or more of steroids caused hyperglycemia in 32% and diabetes mellitus in 19% of them.29

• Cardiovascular — High doses of steroids have been observed to increase heart attacks by 226%, heart failure by 272%, and strokes by 73%.30

• Eyes — Steroids have been found to increase the risk of cataracts by 245% to 311%31 (with 15% of users reporting this side effect)32 and the risk of ocular hypertension or open angle glaucoma by 41%.33

• Gastrointestinal — Steroids are linked to many gastrointestinal events (e.g., nausea and vomiting)34 and have been found to increase the risk of gastrointestinal bleeding or perforation by 40%.35

• Psychiatric — Between 1.3% to 18.4% of steroid users develop psychiatric reactions (with the rates increasing with the dose),36 and around 5.7% experience severe reactions. Additionally, 61% of steroid users reported sleep disturbances,37 and steroids can also sometimes cause psychosis.38,39

• Infections — Steroids also increase the risk of infections. For example, users of inhaled steroids were found to be 20% more likely to develop tuberculosis,40 and this increased at higher doses in patients with asthma or COPD. Similarly, patients on steroids were 20% more likely to develop sepsis41 (possibly due to the initial symptoms of the infection being masked by the steroids).

• Skin — Prolonged topical use of steroids also frequently causes skin issues42 (e.g., up to 5% experience skin atrophy after a year of use).

Lastly, certain steroids are much more potent than others, and the more potent ones that persist in the body (e.g., dexamethasone) are more likely to create systemic effects like HPA axis dysfunction.

Uses of Steroids

The toxicity of steroids greatly increases with prolonged doses and routes of administration that have systemic absorption (e.g., oral). Because of this, many now believe they should be reserved for life-threatening emergencies (with the side effects that frequently follow being an acceptable trade off) and for a prolonged period, only be used in a manner with minimal systemic absorption (e.g., topically).

Note: I recently interviewed a variety of specialists for their perspectives on using steroids in their fields of medicine. Collectively, they felt that while steroids can be helpful, they are frequently prescribed in an inappropriate manner that causes more harm than good (discussed here).

• Inhaled steroids — Inhaled steroids are routinely used to treat asthma and COPD. Since the systemic absorption of inhaled steroids is much less than from oral steroids, systemic side effects are rarer (but can still occur with prolonged use at higher doses).

While inhaled steroids (along with the other medications commonly prescribed for these respiratory conditions) can help and are often the only option available to patients, I believe in most cases natural therapies that directly treat the conditions are preferable. For example, COPD is seen as a progressive and incurable illness which can only be delayed or partially mitigated with the existing therapies.

In contrast, when nebulized glutathione is used to replenish the protective lining of the lungs, it halts the progression of the disease, and unlike steroids does so without side effects. Likewise, many natural therapies exist for asthma.

• Topical steroids — Topical steroids are routinely used for skin issues and sometimes in other areas as well, such as for certain eye conditions, like preventing graft rejection after a necessary corneal transplant. In these instances, systemic side effects are rare, and most local issues result from prolonged use (e.g., skin changes or skin thinning — particularly on the face).

Note: I have long suspected topical steroids in part work by reducing fluid circulation to the skin (via the interstitium43), thereby preventing inflammatory toxins from arriving there and creating skin reactions (whereas agents like DMSO treat skin conditions by augmenting the skin’s microcirculation so stagnant toxins cannot irritate a set area).

As such, due to the potential issues with suppressing skin symptoms, I typically treat skin issues with natural therapies like DMSO or by eliminating the underlying cause of the skin issue.

• Injectable steroids — Frequently, when patients have significant pain in a joint, steroids will be injected into the joint to improve the pain. There are three major issues with this approach.

◦ First, a certain degree of systemic absorption occurs, so many of the previously mentioned side effects can follow steroid injections (e.g., high blood sugar for over a week44).

◦ Second, if the injected steroid is not water soluble (most aren’t), it will often remain in the joint (e.g., you can often see previously injected steroids within a joint when it is arthroscopically) examined.

◦ Third, steroids weaken and degrade connective tissue (e.g., the ligaments holding a joint together).

Since arthritis often results from weakened ligaments no longer holding the joint in the correct position (causing it to grind against itself when it moves), this creates a situation where a temporary relief is gained from the steroid that is followed by a worsening of the underlying issues, which then typically results in the patient eventually needing surgery — which is very common story with knee replacements and is particularly disastrous in cases where a spinal fusion is performed.45

Note: For this reason, we treat joint pain either by strengthening the joint’s ligaments (which for instance often cures spinal pain) or using a natural therapy which reduces inflammation and pain without damaging the ligaments (such as DMSO).

Lastly, it is important to note that many (and arguably the majority) of joint issues have an inflammatory component (e.g., many patients have undiagnosed seronegative spondyloarthropathies46 that often do not show up on standard diagnostic tests47).

On the one hand, this illustrates why both conventional and natural approaches for reducing inflammation can help with so many different joint issues. Conversely, it also helps explain why arthritis increase with age, as inflammation and metabolic health worsen with age.48

• Intravenous steroids — Certain more severe illnesses respond to steroids, and as a result intravenous steroids are routinely given to certain hospitalized patients. In those instances (especially given the options available for hospitalized patients),49 this is often necessary and lifesaving. At the same time however, it must be remembered that this approach can lead to significant side effects.

• Oral steroids — Oral steroids have the widest range of diseases they are used to treat, which is unfortunate since they also tend to cause the most side effects. Some of their common uses include:

◦ Severe cases of chronic lung conditions (e.g., asthma or COPD).

◦ Allergic reactions of varying severity.

◦ Various rheumatologic disorders, along with many other autoimmune conditions such as inflammatory bowel diseases and certain blood disorders.

◦ Preventing the rejection of transplanted organs.

◦ Replacing hormones that the adrenal glands have lost the ability to produce.

◦ Certain skin disorders.

◦ For disc herniations, along with other acute musculoskeletal issues like gout, bursitis, or tendonitis that are not responding to NSAIDs, or to reduce swelling and pain from a recent severe injury.

While some of these are justified, a strong case can be made that many other uses cause more harm than any benefit they provide.

Alternatives to Steroids

A central issue with steroids is that while they do suppress the immune system (which is sometimes needed), they are too broad in their effects, and as a result, in most conditions, they cause a significant number of unwanted consequences.

Because of this, a variety of attempts have been made over the years to find alternative ways to suppress the immune system.

For example, Anthony Fauci is a hero to the rheumatology field because shortly after he joined the NIH in 1968, he had the insight that chemotherapy drugs (which destroyed the white blood cells at standard doses), when given at low doses could instead be used to suppress dangerous autoimmune responses.50 This worked, and cyclophosphamide allowed certain once terminal diseases to become quite manageable.51

Many of those drugs were not at all safe (e.g., cyclophosphamide often gives you cancer), but compared to the previously existing options were revolutionary, and as such, immune suppressing drugs which created various consequences of immune suppression (e.g., frequent and unusual infections) were seen as justified and were widely adopted.

Note: The drug Fauci pioneered for life-threatening vasculitides, cyclophosphamide, is still used in that manner but never received an FDA approval52 (which is noteworthy given how aggressively Fauci targeted “unapproved” therapies during the AIDS crisis and COVID-19).

Since then, a variety of less toxic but still effective rheumatologic drugs have been developed that have greatly improved the prognosis of autoimmune disorders (listed here). Unfortunately, due to the medical field’s tendency to greatly delay the adoption of new therapeutic approaches, many of these newer drugs are rarely utilized and instead far more toxic immune suppressing medications like steroids remain the standard of care.

In tandem, a variety of natural approaches have been discovered over the years that often effectively treat a wide range of autoimmune disorders (or at least improve them enough for lower doses and less toxic doses of immunosuppressive medications to be needed). Likewise, much safer natural alternatives have been found for many of the other conditions steroids “treat” (e.g., DMSO for musculoskeletal pain and injury).

Note: Many things we have direct control over (e.g., exercise, sunlight exposure, diet, and stress), can greatly improve autoimmune disorders and reduce the need for costly therapies.

Fazit

Having an autoimmune disorder often forces a patient to accept utilizing a therapy they know entails significant side effects. However, while drugs like steroids are sometimes necessary, in most cases, a far less toxic alternative exists that allows a patient to live a long and fulfilling life.

Worse still, because the increasing toxicity of our environment and the refusal to look at what causes autoimmunity, we are now seeing an annual increase of 3% to 12% in the rates of these life-changing diseases.53,54

For far too long, we’ve had to accept these abysmal trade-offs as the medical system incentivizes lucrative pharmaceuticals irrespective of their toxicity while actively shunning natural therapies. However, now that the MAHA movement is ushering in a historic change in healthcare, we at last have an opportunity to shift this dysfunctional dynamic and begin looking at real solutions to chronic illness rather than outdated ones that no longer serve their purpose.

Author’s Note: This is an abridged version of a longer article which goes into more detail on the dangers of steroids, the ways to safely utilize or withdraw from them, and the safest natural or conventional methods for treating autoimmune disorders and musculoskeletal issues. That article can be read here.

A Note from Dr. Mercola About the Author

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

Humans now spend the overwhelming majority of life inside buildings. Research cited in the journal Building and Environment reports that people spend up to 90% of their lives indoors — surrounded by artificial air, sealed ventilation systems and materials that quietly degrade the spaces where you work, sleep and breathe.1
If nearly all of your life unfolds indoors, then the quality of that environment directly shapes your comfort, cognitive performance, and long-term health. Yet most people give little thought to what they’re actually breathing at home or in the office. Modern energy-efficient construction seals buildings tightly for insulation, which traps the pollutants generated by furniture, cleaning products and cooking inside with you.
Over time, those conditions take a toll on your body in ways that are easy to overlook but difficult to ignore once symptoms appear. Because indoor environments shape health so profoundly, researchers now examine a surprisingly simple intervention: bringing nature back inside. Scientists have begun studying whether indoor plants and larger plant systems meaningfully improve the air and overall environment in buildings where modern life unfolds.
At the same time, other research explores how everyday household conditions — from ventilation habits to common allergen sources — influence respiratory health in ways many people underestimate. Together, these findings point toward practical changes that make your home a healthier place to live.

Indoor Plants Transform the Air and Comfort Inside Buildings

A recent analysis published in the journal Building and Environment investigated how indoor green infrastructure — meaning plants and plant systems placed inside buildings — influences indoor environmental quality, the scientific term for the overall health and comfort of indoor spaces.2
The researchers evaluated systems such as potted plants, vertical green walls, moss panels, and hydroponic towers, which grow plants in water instead of soil. Their goal involved answering a simple question: how much do indoor plants actually change the air, temperature comfort, and overall environment in the spaces where people spend most of their life?

• Indoor greenery improves comfort and environmental conditions inside buildings — Indoor greening affects several factors that shape how a building feels and functions for the people inside it. These include indoor air quality, humidity levels, microbial exposure and thermal comfort — meaning how warm or cool a room feels to your body.
Their analysis concluded that indoor plant systems influence these environmental conditions in measurable ways, especially when the plants are used intentionally as part of the building design rather than as simple decoration.
The researchers emphasized that plant systems don’t improve indoor environments automatically. Their effectiveness depends on several factors, including the number of plants present, the species chosen, the lighting conditions and the building’s ventilation system.
• Large plant systems make indoor spaces feel cooler without lowering the temperature — One striking finding involved thermal comfort. Larger indoor greening systems made rooms feel up to two degrees cooler even when the actual temperature didn’t change.
Plants release water vapor into the air through a natural process called transpiration, which means that plants release moisture through tiny pores in their leaves. That moisture changes how the air feels on your skin. The effect is similar to the relief you feel stepping into a shaded garden on a hot afternoon — the air around you feels cooler even though the temperature hasn’t actually dropped.
• Plants help regulate humidity and stabilize indoor air conditions — Indoor greening systems also improve humidity levels inside buildings. Humidity refers to the amount of water vapor in the air. When indoor air becomes too dry, people often experience dry eyes, irritated skin and respiratory discomfort.
Plants continuously release moisture, which raises humidity in a gentle, natural way. This improves comfort and reduces the harsh dryness often created by heating or air-conditioning systems.
• Some plant systems remove pollutants from indoor air — Engineered indoor plant systems — such as biofilter walls or hydroponic plant towers — help remove fine particulate matter and volatile organic compounds. Fine particulate matter refers to microscopic particles that float in the air and irritate the lungs.3
Volatile organic compounds are invisible gases released from paints, new furniture, carpets and cleaning products — they’re partly responsible for that “new car” or “fresh paint” smell, and they irritate your lungs even when you can’t detect them. These pollutants accumulate easily indoors, especially in tightly sealed buildings.
It’s important to note that the pollutant-removal benefits documented in the research apply primarily to engineered plant systems — such as biofilter walls and hydroponic towers that actively draw air across plant roots — rather than ordinary potted plants sitting on a windowsill. A few houseplants in a living room improve humidity and comfort, but they typically don’t filter air fast enough to meaningfully reduce the concentration of fine particles or chemical gases in a real-world room.
• Indoor greenery also affects the microbial environment around you — Another fascinating discovery involves the indoor microbiome — the collection of microscopic organisms that exist in indoor air and surfaces. Plants introduce microorganisms that originate from soil, leaves and natural outdoor environments.
These microbes interact with those already present indoors. Scientists believe that enriching indoor environments with more nature-derived microbes helps create a healthier microbial balance in buildings.
• Plants influence how people feel and think in indoor spaces — The study also examined human well-being. Researchers reported that indoor greening produces psychological and cognitive benefits for building occupants.
Exposure to plants improves mood, reduces stress perception and increases the sense of comfort in indoor environments. In other words, the presence of greenery makes spaces feel more alive and less artificial, which influences how people think and feel throughout the day.4

Indoor Home Conditions Strongly Shape Asthma Outcomes

Indoor plants improve the environment inside buildings — but how much does that environment actually affect your health? A second study reveals that the conditions inside your home influence respiratory health far more than many people realize, which makes the case for indoor greening even more urgent.

• Researchers investigated how household environments affect asthma in adults — For the study, published in the journal Atmosphere, researchers evaluated pooled data from 1,596 adults diagnosed with asthma.5
Researchers analyzed how different home conditions — such as ventilation, smoking inside the home, presence of pests, mold exposure, and air purifier use — related to four key asthma outcomes: attacks within the past year, symptoms within the past 30 days, sleep difficulty, and limitations in daily activity.
• Indoor ventilation strongly influenced asthma attacks and symptom frequency — Adults who didn’t use bathroom or kitchen exhaust fans experienced higher odds of asthma attacks compared with those who used these ventilation systems regularly.
A bathroom exhaust fan removes moisture and airborne particles from the air, while kitchen fans remove smoke, cooking fumes and pollutants generated during food preparation. Without these systems operating, pollutants accumulate indoors, which increases respiratory irritation and asthma symptoms.
• Smoking inside the home dramatically worsened asthma outcomes — Tobacco smoke stood out as one of the strongest environmental risk factors identified in the study. Adults who smoked had more than double the odds of experiencing asthma attacks compared with nonsmokers. Smoke particles linger in indoor air for long periods and irritate the airways, which intensifies inflammation in people with asthma.
• Air purifiers improved sleep and daily functioning for people with asthma — Adults who didn’t use an air purifier reported higher odds of sleep disruption, asthma symptoms and activity limitations. For example, individuals who lacked an air purifier experienced higher odds of sleep difficulty related to asthma. Sleep disruption matters because asthma symptoms that worsen at night reduce recovery and increase fatigue the following day.
• Certain household exposures acted as strong triggers for asthma symptoms — The presence of pests and mold inside the home strongly influenced asthma outcomes. Homes without visible mold showed substantially lower odds of sleep difficulty. Similarly, homes without mice or rats had dramatically lower odds of sleep disruption. Mold releases airborne spores, while rodent infestations generate allergens from droppings and urine, both of which irritate the lungs and worsen asthma symptoms.
• Multiple household factors interact to affect respiratory health — Asthma outcomes rarely depend on one single trigger. Instead, several environmental conditions inside the home often combine to influence disease severity.
Poor ventilation, indoor pollutants, moisture problems and allergen exposure interact to shape respiratory health. Because these exposures occur inside the places where you spend most of your time, improving indoor environmental conditions becomes a practical strategy to reduce asthma symptoms and improve daily quality of life.

Use Indoor Plants and Simple Air Upgrades to Create a Healthier Building Environment

If you spend most of your life indoors — and nearly everyone does — the quality of the space around you becomes one of the biggest influences on your daily health. Air circulation, humidity, airborne particles, and even the presence of natural elements all shape how comfortable and healthy your home feels.
Indoor plants offer one of the easiest ways to improve that environment. They help regulate moisture, influence air quality, and make indoor spaces feel cooler and more comfortable. When you combine indoor greenery with better ventilation and clean air strategies, you turn your home into a healthier building instead of a sealed box filled with stagnant air. Here are five practical steps you can take to transform your indoor environment.

1. Treat indoor plants as environmental infrastructure, not decoration — If you want plants to improve your indoor environment, you need enough greenery to influence the air around you. Place plants in the rooms where you spend the most time — your living room, workspace or bedroom. Grouping several plants together strengthens their impact on humidity and comfort.
Plants release moisture through their leaves, which improves indoor humidity and reduces the dry air created by heating and air conditioning systems.
If you’re new to indoor plants, aim for at least two to three medium-sized plants per main living area as a starting point. Choose species known for strong transpiration and air-quality benefits. Peace lilies and Boston ferns release generous amounts of moisture and thrive in moderate indoor light. Pothos and rubber plants tolerate low light and inconsistent watering, which makes them forgiving choices for beginners.
Snake plants are especially useful in bedrooms because they continue releasing oxygen at night through a specialized form of photosynthesis. As you gain confidence, add more plants and experiment with groupings — the more greenery you maintain, the greater the effect on humidity and comfort.
2. Use larger plant systems if you want a bigger environmental effect — If you want to take indoor greenery further, larger plant arrangements make a noticeable difference in indoor comfort. Dense plant groupings, vertical plant walls or indoor plant towers influence how warm or cool a room feels. If you live in an apartment or house that traps heat, adding more indoor greenery helps soften that effect and makes the environment feel calmer and more comfortable.
3. Support your plants with good lighting and airflow — Plants work best when the indoor environment supports them. Make sure your plants receive enough light and fresh air so they stay healthy and continue releasing moisture through transpiration. That process naturally raises indoor humidity and improves comfort. Healthy plants create a healthier indoor environment. When plants struggle, their environmental impact drops.
Water most indoor plants only when the top inch of soil feels dry to the touch — overwatering is the most common mistake and creates waterlogged soil that breeds mold, which is directly linked to worse respiratory symptoms. Make sure every pot has drainage holes so excess water escapes rather than pooling around the roots.
If you notice a musty smell coming from the soil, let it dry out completely and consider top-dressing the surface with a thin layer of pebbles or horticultural charcoal to discourage mold growth. These simple habits keep your plants healthy and prevent them from introducing the very indoor air problems you’re trying to solve.
4. Improve ventilation so indoor air doesn’t stagnate — Plants help the environment, but air movement still matters. Turn on kitchen and bathroom exhaust fans when cooking or showering. These systems remove moisture and airborne pollutants before they build up indoors. If your home feels stale or stuffy, open windows for at least 10 to 15 minutes once or twice a day to flush out accumulated pollutants.
Whenever possible, open windows on opposite sides of your home at the same time. This creates cross-ventilation — a natural airflow path that moves fresh air through the entire space far more effectively than opening a single window. Even in cooler weather, a brief window opening exchanges enough air to noticeably reduce indoor pollutant levels without significantly changing the temperature inside.
5. Add an air purifier to remove particles plants can’t capture — Plants improve humidity and comfort, but microscopic airborne particles still circulate in most indoor spaces. An air purifier removes fine particulate matter — the microscopic particles produced by smoke, cooking, dust and pollution.
Look for an air purifier equipped with a high-efficiency particulate air (HEPA) filter, which captures at least 99.97% of particles as small as 0.3 microns — including dust, pollen, mold spores and smoke residue. Match the purifier’s rated room size to the space where you plan to use it so the unit cycles enough air to make a difference. Running an air purifier in the room where you spend the most time keeps the air cleaner throughout the day.
At night, consider placing an air purifier in the bedroom. Your lungs do their deepest repair work during sleep — cleaner bedroom air means that recovery process isn’t undermined by the very particles your body is trying to clear. When you combine indoor plants, airflow and clean air filtration, your home begins to function like a healthier building — one that actively supports your comfort, breathing and daily well-being.

FAQs About Indoor Plants and Healthier Buildings

Q: Why do indoor environments matter so much for your health?
A: Most people spend up to 90% of their lives indoors, which means the air and environmental conditions inside buildings strongly influence comfort, cognitive performance, and long-term health. Modern buildings often trap pollutants from furniture, cleaning products and cooking because energy-efficient construction reduces airflow. When ventilation is poor, those pollutants accumulate and affect the air you breathe throughout the day.

Q: How do indoor plants improve the environment inside buildings?
A: Indoor plants influence several factors that shape the quality of the air and environment inside your home. They release moisture through their leaves, which helps regulate humidity and reduces dry indoor air. Larger plant systems also make spaces feel cooler by releasing water vapor into the air. In addition, certain plant systems help reduce airborne pollutants such as fine particles and volatile organic compounds released from building materials and household products.

Q: Do indoor plants affect how you feel and think?
A: Yes. Research shows that indoor greenery improves mood, reduces perceived stress and increases the sense of comfort inside buildings. The presence of plants makes indoor spaces feel less artificial and more connected to nature. That shift in environment affects how people focus, work and feel throughout the day.

Q: What indoor conditions worsen breathing problems like asthma?
A: Several common household factors contribute to worse respiratory symptoms. Poor ventilation allows pollutants and moisture to build up indoors. Smoking inside the home introduces airborne particles that irritate the lungs. Mold, rodents and other indoor allergens also trigger breathing problems. These factors often interact with each other, which means multiple environmental conditions inside a home shape respiratory health.

Q: What are the most practical ways to create a healthier indoor environment?
A: Start by adding indoor plants in the spaces where you spend the most time, since they help regulate humidity and improve comfort. Support them with proper lighting and airflow so they remain healthy. Use kitchen and bathroom exhaust fans to remove pollutants and moisture. Running an air purifier helps remove fine particles that plants can’t capture. Together, these simple steps transform your home into a healthier building that supports cleaner air and better overall well-being.

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 makes liposomal magnesium different from regular magnesium supplements?

It depends only on stomach acid for efficient absorption
It uses the usual absorption route in the stomach
It goes straight into the blood via bypassing the liver
It carries magnesium in tiny fat-based bubbles
Liposomal magnesium wraps magnesium in phospholipid bubbles, which helps it use fat-uptake pathways in the upper intestine instead of the usual route. Learn more.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Apple cider vinegar (ACV) has been used for centuries as a household remedy to preserve food, treat wounds, and support digestion. Today, it has resurfaced as a modern health tool, touted for everything from blood sugar support to metabolic improvement. And unlike other trendy “wellness hacks,” this food’s unique history is backed by a growing body of research that makes it more than just folk medicine.

Understanding how ACV works inside your body and knowing how to use it properly without triggering unpleasant side effects are essential for you to maximize the advantages of this valuable liquid. Unfortunately, this is where many people fall short. By knowing the correct dosage, timing, and interactions, ACV becomes a safe, simple, and effective remedy you can integrate into your daily routine.

What Is Apple Cider Vinegar (and Why Does It Offer So Many Health Benefits?)

The use of vinegar goes back thousands of years, around 5,000 BC;1 there are even ancient Egyptian urns dating back to 3,000 BC with vinegar residues inside. Hippocrates, regarded as the Father of Medicine, was even said to use ACV to heal and disinfect wounds back in the 5th century.2

• Apple cider vinegar is made by fermenting apples using yeast and sugar — The process is similar to that of other homemade fermented brews, such as kombucha.3 Read a detailed explanation of how ACV is made in this article: “What Can Apple Cider Vinegar Do for You?”

• Apple cider vinegar’s composition — ACV is mostly water, almost 94% to be exact. It also contains small amounts of minerals like calcium, iron, magnesium, zinc, sodium, potassium, and natural sugar.

• Acetic acid is the primary beneficial component — It comprises 5% to 6% of the vinegar, and is believed to be responsible for the majority of its benefits. Acetic acid acts as an antimicrobial agent and weight management aid.4

• ACV also contains antioxidants, phenolic compounds, and probiotics — These components are responsible for its antibacterial, anti-inflammatory, and gut-supporting effects.

• When you buy ACV, you’ll likely come across two types — These are “filtered and pasteurized,” or “raw and unfiltered.” Raw ACV contains the “mother,” a cloudy sediment that forms at the bottom of the bottle.

This mass of bacteria forms during fermentation and provides multiple health benefits, as it contains healthy probiotics, enzymes, and nutrients. Hence, I recommend choosing organic, unfiltered, and unpasteurized ACV to ensure you’re getting the healthiest product.5

• You’ll reap myriad benefits, from better digestion to clearer skin — While ACV has been widely revered for its tangy flavor, it’s also celebrated for its versatility. Very Well Health lists some of the notable health effects of ACV, such as weight management, digestion support, blood sugar regulation, heart health management, skin benefits, and antibacterial effects.6

• ACV is best incorporated as part of a balanced diet, not as a standalone remedy — This is why it’s crucial to understand both the advantages and the safe practices of ACV consumption. I’ll provide useful guidelines on this later, but first, let’s discuss some of the benefits this product offers.

ACV Provides Blood-Sugar Lowering Benefits for Diabetics

One of the most standout benefits of ACV is its ability to balance your blood sugar levels, making it highly useful for diabetics. With diabetes rates expected to increase in every country in the world, knowing that there are simple solutions that will help manage or even protect against this disease is essential.

• Diabetes is among the top 10 leading causes of death and disability — In 2021, there were 529 million people diagnosed with diabetes; according to reports, this number is expected to double by 2050, meaning that 1.31 billion people globally will develop this disease.7,8

• ACV helps reduce Type 2 diabetes markers — According to a 2023 study published in the Frontiers in Clinical Diabetes and Healthcare, Type 2 diabetics who incorporated ACV into their daily diet had significant reductions in HbA1c, fasting blood sugar, cholesterol, and triglycerides. Reducing these lipid levels contributes to better cardiovascular health, meaning they’re getting a dual benefit from this pantry staple. According to the researchers:9

“The results of our study showed a significant decrease in FBG, HbA1C, total cholesterol, LDL, LDL/HDL ratio, cholesterol/HDL ratio, and an increase in insulin hormone in ACV group. In addition, we observed an increasing tendency in HDL levels … It seems that consuming ACV as a functional food along with medications can reduce cardiovascular disease risk factors in diabetic patients.”

• Acetic acid slows down the process of gastric emptying — It prevents rapid spikes in blood glucose levels after meals. These properties make ACV valuable for managing diabetes, so those affected could avoid relying on just conventional medications to control their blood sugar levels.

• Studies also confirm ACV’s effects against diabetes — For example, a 2025 systematic review published in the journal Frontiers in Nutrition highlighted the effects of ACV on glycemic control and insulin sensitivity. Based on their analysis of seven studies, the researchers found that consuming 1 ml of ACV per day led to a -1.255 mg/dL reduction in fasting blood sugar.10

ACV Supports Your Weight Loss Goals

Beyond blood sugar regulation, apple cider vinegar is associated with modest weight loss and improved satiety. When you consume it with meals, it enhances metabolism and fat oxidation, thereby supporting your weight management efforts.

• ACV makes you feel fuller and reduces overeating — According to studies,11,12 incorporating apple cider vinegar (ACV) into your daily meals improves feelings of fullness. A 2019 study published in the Nutrients journal also found that when participants consumed ACV along with their meals, they experienced a noticeable reduction in hunger.13

• A study gives more proof of this effect — The study, published in the Asian Food Science Journal, investigated how a 30-day course of ACV effervescent tablets affected overweight and obese adults. The study included 45 adults aged 18 to 60 years with a body mass index (BMI) of 25 or higher.14

• The results showed measurable changes across nearly every tracked variable — The participants reduced their waist size by 1.13 cm, lost 1.46 kilograms (just over 3 pounds), and lowered their BMI by 0.58 points. Even hip circumference dropped by an average of 1.07 cm.15

• Aside from delaying gastric emptying, acetic acid reduces lipogenesis — This is the process by which your body turns carbs into fat. It also supports better glucose utilization and suppresses the production of enzymes that store fat.

• ACV helps regulate your appetite — It promotes a sense of satiety, suppressing your urge to snack on unhealthy foods in between mealtimes. By helping regulate your hunger signals, you become more mindful of your food intake, allowing you to stick to a balanced and calorie-controlled diet.16

Taking 1 Tablespoon of ACV a Day Already Makes a Measurable Difference

One mistake many people make when it comes to apple cider vinegar is using too much too quickly. It’s easy to overdo ACV, especially if you take it undiluted, so remember these tips when ingesting apple cider vinegar.17

• Ideally, keep your consumption to 1 tablespoon (15 ml) per day — According to an article in Very Well Health, this is the most effective dosage across multiple studies.18

• Keep in mind that ACV is highly acidic — The acetic acid in ACV is highly corrosive, so if you consume it undiluted every day, it will erode your tooth enamel, irritate your esophagus, and damage your stomach lining.

• The solution? Dilute it in water — Mixing it in a full glass (around 8 ounces) of water will do the trick. You can also add it to your tea or fruit juices. One way to keep it from harming your teeth is to use a straw when drinking the tonic; this minimizes direct contact with the surface of your teeth.

Another idea is to use ACV as part of a meal, like in a salad dressing or dipping sauce. However, I do not recommend cooking or heating it, as this will damage the acetic acid. As much as possible, use it raw.

• Drinking this tonic before or during meals provides a range of benefits — You’ll feel less bloated, your appetite will be reduced, and you’ll have more stable energy throughout the day. This is because ACV helps blunt the blood sugar spikes that usually follow carbohydrate-heavy meals, which is important even if you don’t have diabetes.

• Remember to start small — If this is your first time to use ACV, taking it in small dosages is highly recommended. Make sure to monitor how your body responds.

• ACV interacts with medications — If you’re taking any meds with ACV, be aware that it could alter the effects of these drugs. For example, when taken with diuretics or digoxin, a heart medication, it negatively impacts your potassium levels.

If you’re drinking ACV daily and start feeling dizzy, nauseous, or fatigued, especially during workouts or hot weather, there’s a good chance your potassium is off. Make sure to rehydrate and have your potassium levels checked.

What Else Is Apple Cider Vinegar Good For?

Aside from ingesting ACV, you can also apply it topically or use it around your home. This is because it has antimicrobial and antifungal properties, making it a versatile addition to your homemade disinfectants and sanitizers. One study notes that it helps eliminate pathogenic organisms like Candida albicans, E. coli, and Staphylococcus aureus that trigger infections.19 To help put your bottle of ACV to good use, here are some ideas for you to try:

• Use it as a facial toner — The acidity in ACV helps maintain the skin’s natural pH balance, creating an environment that discourages the growth of unwanted microbes. This balance is crucial for preventing skin infections and promoting overall skin health.20

• Make a hair rinse to treat dandruff — Add two tablespoons of ACV to a cup of water, then pour it over your hair after shampooing. Rinse it out after five minutes. ACV can dry and irritate your scalp, though, so use it sparingly or try a weaker dilution.21

• Disinfect your toothbrush (and even your dentures) — Make a mixture of one-half cup of water, 2 tablespoons ACV and 2 teaspoons of baking soda. Use this to soak your toothbrush or dentures for a few minutes.

• Get rid of bad breath — Add 1 to 2 tablespoons of ACV to an 8-ounce glass of water and use it as a mouthwash after brushing. Make sure to rinse with plain water after gargling to remove any remaining acid from your teeth and avoid damaging your tooth enamel.22

• Get rid of hiccups — The sharp, tangy taste of ACV helps ease hiccups. Take 1 teaspoon of apple cider vinegar alone or mix it with 6 to 8 ounces of filtered water and drink it down quickly.

• Ease an upset stomach — Drinking a glass of water with a small amount of ACV added to it will promote proper digestion and aid in the breakdown of foods. The acidic nature of ACV will also replenish low acid levels in your stomach, maintaining its proper pH. It also relieves gas and bloating and soothes intestinal spasms.23

• Calm acid reflux — Contrary to what you may believe, heartburn is often caused by too little, not too much, stomach acid. Try sipping a glass of warm water with a teaspoon of apple cider vinegar 30 minutes before your lunch or dinner. This will provide your stomach with sufficient amounts of acid to promote proper digestion.

• Clear nasal congestion — Apple cider vinegar is well-known for reducing congestion and thinning mucus, which promotes drainage and allows your body to expel bacteria and other infection-causing germs.

You can either sip a tonic made with ACV and water or make a nasal rinse solution by combining one-half to 1 teaspoon of apple cider vinegar with 6 to 8 ounces of warm filtered water (do not use tap water). Stir well and introduce the liquid into your sinuses once or twice daily using a neti pot or sinus rinse bottle until your condition improves.

• Soothe a sore throat — ACV cannot cure a sore throat, but it will help ease inflammation, shorten its duration, and speed up your recovery. Gargle with a solution of warm water and ACV at the first signs of sore throat.

• Ease restless legs — Painful leg cramps could be a sign your body is either not metabolizing minerals such as calcium, magnesium, or potassium well or is losing certain minerals due to a pH imbalance. Drinking apple cider vinegar will help regulate your body’s pH, allowing it to effectively metabolize and distribute vital minerals.

• Add it to your savory soups for brightness and added flavor — Adding a small amount of ACV to bone broth can also help extract the nutrients from the bones, resulting in a healthier broth.

• Kill weeds — Use it to eliminate weeds growing in your sidewalk or driveway.

One final reminder — ACV should not be considered as a treatment for health conditions; rather, make it a part of your balanced diet and healthy lifestyle. When consumed and used properly, alongside a nutritious diet, proper exercise, and stress management strategies, apple cider vinegar will provide comprehensive support for your overall health.

Frequently Asked Questions (FAQs) About Apple Cider Vinegar

Q: How much apple cider vinegar should I take each day?

A: One tablespoon (15 ml) of ACV diluted in at least 8 ounces of water per day is enough to support blood sugar balance, digestion, and satiety without causing harm. More than two tablespoons daily is not recommended.

Q: When is the best time to take apple cider vinegar?

A: The most effective time to take ACV is just before or during meals. This timing helps slow down gastric emptying, which keeps blood sugar steady, improves digestion, and reduces post-meal bloating and cravings.

Q: Can apple cider vinegar help with weight loss?

A: Yes. In a 30-day study, overweight participants who used ACV effervescent tablets saw reductions in body weight, waist size, and appetite without needing intense dietary changes. ACV supports fullness and fat metabolism.

Q: Is it safe to take apple cider vinegar every day?

A: It’s safe if used correctly — diluted and limited to 1 to 2 tablespoons daily. Drinking it undiluted or combining it with certain medications like insulin, diuretics, or digoxin can cause serious side effects, especially by lowering potassium levels too much.

Q: What are other ways to use apple cider vinegar beyond drinking it?

A: ACV can be used topically as a skin toner, hair rinse, or sore throat gargle. It’s also effective as a mouthwash, nasal rinse, and household disinfectant due to its antifungal and antibacterial properties.

1 How is the new Adverse Event Monitoring System (AEMS) different from older systems like the Vaccine Adverse Event Reporting System (VAERS)?

It hides older safety reports because they are outdated
It tracks only vaccine injuries from the previous year
It combines separate systems into one searchable place
Older systems worked separately. The new platform brings the data together, making patterns easier to spot without technical expertise. Learn more.

It requires technical training to use due to its detailed information

2 What does glucagon-like peptide-1 (GLP-1) do for appetite control?

It raises stress hormones after meals
It helps the brain recognize fullness
Glucagon-like peptide-1 (GLP-1) is a gut hormone that helps the brain register fullness sooner and supports steadier blood sugar. Learn more.

It stores more glucose in the muscles after eating
It increases blood sugar overnight

3 Why does Coenzyme Q10 (CoQ10) matter during exercise?

It helps muscles store extra water for hydration
It raises blood sugar for quick fuel bursts
It keeps joints flexible under load
It helps mitochondria make energy
Coenzyme Q10 (CoQ10) is needed inside mitochondria to help produce adenosine triphosphate (ATP), the fuel muscles use during exercise. Learn more.

4 Do most people need postbiotic supplements to get the benefits?

Not if the gut is making enough
Postbiotics help support barrier integrity, lower oxidative stress, and suppress harmful microbes without wiping out beneficial ones. Learn more.

Yes, whole foods cannot help much
Only after every meal
Only during exercise

5 What daily step range is linked to lower mortality risk?

2,000 to 4,000 steps
7,000 to 12,000 steps
Moving from sedentary levels into the 7,000 to 12,000 step range is linked to a meaningful drop in mortality risk. Learn more.

15,000 to 20,000 steps
25,000 to 30,000 steps

6 How does air pollution increase Alzheimer’s risk?

Tiny particles can enter the brain and trigger brain fog
Dirty air mainly lowers vitamin levels needed for memory
City smog blocks oxygen and shrinks the brain overnight
Traffic fumes directly erase stored memories during sleep
Long-term exposure to fine particulate matter (PM2.5) can drive neuroinflammation, oxidative stress, and blood vessel injury, raising Alzheimer’s risk by about 8.5%. Learn more.

7 What type of hormone is glucagon-like peptide-1 (GLP-1)?

Stress hormone that raises blood sugar when eating carbs
Satiety hormone released only during intermittent fasting
Incretin hormone that helps regulate insulin after meals
GLP-1 functions as an incretin hormone, meaning it helps regulate insulin release after eating so insulin stays proportional to glucose levels. Learn more.
Thyroid hormone that controls metabolic rate

Test Your Knowledge with
The Master Level Quiz

1 How many adverse event reports does the Food and Drug Administration (FDA) handle each year?

1 to 2 million
3 to 4 million
6 to 7 million
The Food and Drug Administration (FDA) processes about 6 to 7 million reports a year, which are now centralized for easier review. Learn more.

8 to 9 million

2 Which condition is not listed as one Dimethyl sulfoxide (DMSO) may help treat?

Asthma
Kidney stones
The source lists nerve, respiratory, skin, pain, and infection-related problems, but kidney stones are not named among the conditions discussed. Learn more.

Shingles
Neuropathy

3 How can the new system help people protect their health?

Search products and spot repeated side effects
It helps people check products, notice repeated side effects, and track their own reactions using real-world safety data. Learn more.

Replace regular visits with accurate self-diagnosis
Predict every reaction and contraindication before they happen
Remove the need for physical medical records

4 How soon did hydrogen-rich water show noticeable benefits in the study?

Two weeks
Four weeks
Eight weeks
Noticeable changes showed up within eight weeks, including better sleep, lower cravings, and improved metabolic markers. Learn more.

Six months

5 Which natural option is most similar to aspirin?

Willow bark
Willow bark contains salicin, a natural compound linked to pain and inflammation relief, and many people find it gentler on the stomach than aspirin. Learn more.

Licorice root
Milk thistle
Echinacea

6 What is the main action of beta blockers?

They raise blood pressure and speed the pulse
They slow the heart and reduce its workload
Beta blockers are often prescribed after a heart attack to lower the risk of another one by slowing the heart and making it work less hard. Learn more.

They thin the blood and dissolve clots
They widen the lungs and open airways

7 What happens when intense training drains your muscles’ cellular energy systems?

Power output rises and recovery speeds up
Power drops and recovery slows down
When cellular energy runs low, muscles lose power and take longer to recover, often before obvious signs of overtraining show up. Learn more.

Appetite falls and hydration improves
Muscle size doubles within days after recovery

8 How does butyrate influence brain health?

Higher blood sugar after meals
Faster stomach emptying
Increased muscle protein synthesis
Modulating the gut-brain axis
Butyrate helps reduce neuroinflammation and support cognitive function through gut-brain signaling, with possible benefits for disorders like Alzheimer’s disease and depression. Learn more.

9 How much acetaminophen in one day can overwhelm the liver?

1,000 mg
2,000 mg
4,000 mg
Going over 4,000 mg in a day can overwhelm the liver. That equals about 8 pills, and the risk rises more when multiple acetaminophen products are combined. Learn more.

6,000 mg

10 Why don’t postbiotic supplements create lasting changes on their own?

The stomach destroys every compound
They do not reproduce or colonize the gut
Once intake stops, the effects fade. Long-term change depends on improving the gut environment that keeps making postbiotics naturally. Learn more.

They turn into probiotics later
The liver removes them instantly

11 Which everyday sources can quietly expose people to endocrine-disrupting chemicals (EDCs)?

Sleep and sunlight
Music and exercise
Air and laughter
Food and water
Food and water can carry endocrine-disrupting chemicals (EDCs) such as atrazine and perchlorate, which have been linked to thyroid, reproductive, and metabolic problems. Learn more.

12 Which of these is not a real health benefit of walking?

Raises blood sugar and worsens insulin control
Walking helps muscles use glucose better, which supports blood sugar control. It’s also linked to better sleep, stronger bones, and improved mental health. Learn more.

Supports stronger bones and higher muscle density
Helps improve sleep quality
Boosts mood and brain function

13 At what point can vigorous exercise stop adding benefits and start becoming less helpful?

After 20 minutes per week
Beyond about 75 minutes per week
Benefits rise up to about 75 minutes weekly, then level off and may decline. Very high endurance volumes are also linked to atrial fibrillation. Learn more.

After 7,000 steps per day
Beyond two sessions per month

14 What is the term for an unhealthy imbalance in gut bacteria linked to colorectal cancer?

Fibrosis
Ketosis
Dysbiosis
Dysbiosis means the gut microbiota is out of balance, a state tied to inflammation, oxidative stress, and cancer-linked bacteria such as Fusobacterium and Streptococcus bovis. Learn more.

Necrosis

15 Why can complex carbohydrates become a problem for some people’s gut health?

Lower stomach acid makes digestion less effective
Poor absorption keeps nutrients out of the blood
Extra oxygen builds up in the colon and the small intestines
An impaired gut may struggle to handle them well
Complex carbs can support gut microbes, but a compromised gut may not handle them well at first, which is why gentler carbs are often used first. Learn more.

16 Who may be most vulnerable to pollution-related cognitive decline?

People with chronic insomnia
Adults with major depressive disorder
Individuals with a history of stroke
A prior stroke showed the strongest link with pollution-related Alzheimer’s risk. Learn more.

Anyone with high blood pressure

17 Which types of cancer has methylene blue been shown to affect?

Leukemia, lymphoma, and sarcoma
Pancreatic, thyroid, and bladder cancer
Colorectal cancer, melanoma, and carcinoma
Research shows methylene blue shrank tumors in colorectal cancer, melanoma, and carcinoma, and also slowed chemotherapy-resistant ovarian cancer. Learn more.

Prostate cancer, glioma, and myeloma

18 Which chemical gives processed meats their signature red color?

Potassium chloride
Sodium nitrite
Sodium nitrite creates the pink-red color in processed meats. It is also used to help prevent botulism, which is why it has remained common in the meat industry. Learn more.

Citric acid
Calcium carbonate

19 Why is it smart to avoid fermentable fibers at first when the gut is already struggling?

Lower vitamin absorption from other foods
Faster stomach emptying after meals
Lower bile production in the liver
More gas, pressure, and gut irritation can follow
When the wrong gut bacteria are in control, high-fiber foods can ferment too fast, leading to bloating, pressure, inflammation, and more gut lining stress. Learn more.

20 What foot problem can develop from walking barefoot on hard, flat surfaces?

Bunions
Barefoot walking on tile or concrete can stress the foot because those surfaces do not give the arches the support and feedback they get on uneven natural ground. Learn more.
Blisters
Heel spurs
Corns

21 Which source of fructose is most important to avoid for brain health?

Fresh berries
Whole oranges
High-fructose corn syrup
Excess high-fructose corn syrup can disrupt brain metabolism and speed cognitive decline, while moderate fruit intake is not described the same way. Learn more.
Plain white rice

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Dimethyl sulfoxide (DMSO) is a simple compound with a remarkable blend of therapeutic properties. Over the last year, I’ve compiled thousands of studies showing how it treats a wide range of conditions including:

• Neurological disorders such as strokes, dementia, paralysis, and neuropathies (discussed here).

• Circulatory disorders such as Raynaud’s, varicose veins, and hemorrhoids (discussed here).

• Chronic pain (e.g., from disc herniations, bursitis, or complex regional pain syndrome) and tissue injuries, such as sprains, concussions, burns, surgical incisions, and spinal cord injuries (discussed here).

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

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

• Internal organ diseases such as prostate enlargement, pancreatitis, and cirrhosis (discussed here).

• Respiratory disorders, including asthma, COPD, and pulmonary fibrosis (discussed here).

• Many different gastrointestinal disorders, such as bowel inflammation, cirrhosis, and pancreatitis (discussed here).

• Skin conditions such as hair loss, acne, ulcers, skin cancer, or psoriasis (discussed here).

• Infections, such as onychomycosis, herpes, and shingles, and many antibiotic-resistant infections (discussed here).

• Many aspects of cancer, including eliminating cancers, enhancing chemotherapy, reducing the toxicity of mainstream cancer treatments, and reducing cancer pain (discussed here).

Because of how effective DMSO was for a wide range of “incurable” conditions, after being discovered in the 1960s, DMSO quickly became the most demanded drug in the country — at which point the FDA did everything they could to suppress it.

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

The FDA succeeded, and DMSO’s incredible utility became largely forgotten. However, due to its remarkable efficacy and the extensive evidence corroborating its medical utility, once I brought attention to DMSO (in a post-COVID world where widespread skepticism exists towards the medical establishment), it rapidly went viral, and there is now a similar interest in DMSO to what was seen in the 1960s.

Because of this, I have now received over 5,000 reports from readers who’ve benefitted from DMSO1 (which I compiled here), most of which match the effects typically attributed to DMSO (e.g., rapid healing from an injury or eliminating debilitating chronic pain). However, I also come across some that are quite extraordinary, such as this 75-year-old man who regained sight in his eye after being blind since birth after using DMSO to eliminate a chronic sinus infection.

This 75 year old who’d been blind since birth suddenly regained his sight after using DMSO to cure sinusitis. DMSO has been repeatedly shown to heal eye issues medicine still can’t solve like blindness and macular degeneration along with eliminating floaters and cataracts by… pic.twitter.com/8jyF48INX3— A Midwestern Doctor (@MidwesternDoc) October 25, 2025
Video Link

Murray’s story (and hundreds more I’ve received from readers) illustrates one of the least appreciated facets of DMSO — it is exceptionally well suited to treating a wide range of eye conditions — many of which are considered incurable within conventional medicine.

Note: The German DMSO community (including DMSO utilizing ophthalmologists) has also reported that DMSO has an extraordinary affinity for treating a wide range of eye conditions.

DMSO and the Eyes

Ophthalmologist Norbert J. Becquet, M.D. reported in May 1980 that he had great success using DMSO in treating cataracts and other eye problems. “I’ve treated two hundred patients in the last year for macular degeneration, macular edema, and traumatic uveitis.”2

Note: DMSO has been repeatedly shown to enhance the penetration of drugs into the eyes,3,4,5,6 potentiate certain ocular medications (e.g., anesthetic eye drops7 or 5-IDU to treat shingles8) and authors have proposed using these combinations to enhance the efficacy of ophthalmologic medications and bypass the need to inject them into the eyes.9 Likewise, doctors like Norbert Becquet used topical DMSO nutraceutical combinations to treat otherwise “incurable” eye conditions.

DMSO’s uses for the eyes originally emerged after participants in early clinical trials noted that their vision frequently improved when an unrelated issue was being treated (due to DMSO’s tendency to concentrate within the eyes). Likewise, readers have repeatedly reported to me that vision significantly improves after DMSO is applied to another part of the body (e.g., the ankle).

Note: Due to the intense scrutiny DMSO was subjected to, its safety within the eyes was extensively studied — after which no one detected eye toxicity other than temporary irritation from higher doses applied directly to the eyes.

I will now review how DMSO’s therapeutic properties and its ability to travel through tissues make it suited to treat a wide range of disorders within the eyes.

Eye Inflammation

DMSO’s robust anti-inflammatory properties make it well suited for treating inflammation within the eyes. For example:

• In an extensive study, numerous forms of eye inflammation responded to DMSO including four severe cases of episcleritis that had previously failed to respond to the use of corticosteroids.10

• A study induced uveitis in dogs and found that subsequently giving DMSO decreased intraocular pressure and fibrin production.11

• DMSO (with its delivery augmented by ultrasound) was found to treat endogenic iridocyclitis (inflammation around the iris).12,13

Note: DMSO has been repeatedly shown to treat a wide range of inflammatory and infectious conditions on the surface of the eyes.

Readers likewise have reported excellent results for uveitis, retinitis, and iritis:14,15,16,17,18

“I used to struggle with uveitis and for years had synechia (adhesions) in my eyes related to my (now past rheumatoid arthritis).19 I used DMSO for a couple of months after your initial articles and haven’t had any bouts of uveitis since, despite engaging in the reading style that often triggers synechia induced spasms (and then iritis).

Since all my symptoms have resolved I stopped using steroid drops and haven’t had anyone look again for synechia that I finally don’t feel anymore … doesn’t seem like much of a point. I read for a living so I really enjoy using my eyeballs better.” — James Miller MD

Note: In chronically inflamed eyes, DMSO was found to decrease fibrin production.20

“I had been dealing with recurring iritis in my right eye for about a year and a half.21 My ophthalmologist had prescribed prednisolone (steroid) drops which cleared up the symptom of cloudiness in my vision in that eye but it would always recur in a week or two. [After 2 months of DMSO applied to the eyes] my iritis is permanently gone now.

DMSO works better than dexamethasone for uveitis. It saved my sight and normalised my eye pressure.”22

Note: In many cases, DMSO can also treat the underlying systemic autoimmune disorder that triggers eye inflammation.

Glaucoma and Intraocular Pressure

“I am 2 months into using 99.9% pharmaceutical grade DMSO for loss of vision due to glaucoma based on your article. I felt like I had nothing to lose since my vision in one eye was reduced to blurs. I haven’t been able to read letters in over two years with that eye. This week, I can now begin to see specific letters and numbers on my computer and the television screen.

I am still amazed that this is real. Sure, it burns like hell for about 15 seconds [as he used a high dose]. But that pales to the orbital bone pain from one of the 4 glaucoma eyedrops I used multiple times daily … not to mention the 2 surgeries.”23

Glaucoma is peripheral vision loss resulting from optic nerve degeneration (the cause of which is unknown) that occurs in association with elevated intraocular pressure (IOP). As such, glaucoma is managed by lowering eye pressure (often with increasingly invasive methods) and hoping that this is enough to keep the vision loss at bay for the remainder of the patient’s life (which doesn’t always work). DMSO hence, is well-suited to addressing glaucoma as it:

• Protects and restores the function of compromised nerves, thereby allowing it to counteract the glaucoma disease process directly.

• Excels at reducing edema (including within the cornea24 or pressure within the brain — which also contributes to IOP), transporting fluids, and removing obstructions to fluid drainage (including adhesions within the eye) — all of which allow DMSO to normalize eye pressure.25

For example, in rabbits, a DMSO-brinzolamide gel designed to treat glaucoma (as brinzolamide lowers IOP) effectively reduced intraocular pressure and showed no toxicity.26 Likewise, in another rabbit study, DMSO alone was shown to effectively lower IOP:27

Readers have also reported that DMSO improved or resolved their glaucoma,28,29,30,31,32,33,34,35,36,37,38 including in a cat.39 I’ve found numerous online reports of DMSO rapidly reducing glaucoma pressure pain, or allowing patients to no longer need eye medications to control their IOP.

Floaters and Cataracts

Many complex diseases result from misfolded proteins clumping together and depositing in the body. Fortunately, DMSO’s unique ability to both stabilize normal protein folding and to dissolve pathologic protein deposits makes it able to treat a variety of challenging conditions (e.g., dozens of studies show DMSO treats amyloidosis).

In the case of the eyes, once proteins lose their normal shape, they often turn opaque and scatter light, impairing vision (e.g., this is what causes cataracts and floaters). As these proteins are within the eyes, it is often challenging to remove them (e.g., for cataracts, with surgery, the lens can typically be removed and replaced with an artificial cataract-free one, whereas floaters lack any widely accepted, low-risk treatment).

Since DMSO’s properties seem naturally indicated to treat cataracts, this has been extensively explored, with numerous doctors reporting at conferences40,41 that they had a high rate of success treating cataracts with various DMSO combinations, and many online likewise reporting significant cataract improvement from various DMSO combinations (including DMSO authors working with the German ophthalmology community).

Conversely, I have seen virtually no mentions of floaters in the DMSO literature (with the few that did using the formal terminology, “vitreous opacities”).

Within the reports I’ve received, floaters have had a remarkable response to DMSO (far better than any other therapy I know of), with 27 readers sharing that DMSO improved or eliminated their floaters and only one stating it didn’t help. Additionally, in many cases, this improvement was an incidental occurrence (e.g., after DMSO was applied to the leg).42,43,44,45,46,47,48,49,50,51,52,53,54,55,56,57,58,59,60,61,62,63,64,65,66,67,68

“I started DMSO maybe 4 months ago topically for muscle spasms and it’s amazing! I have not required a muscle spasm pill since I started.69 I used to take 1 to 2 a day. It happens to have other huge advantages I was unaware of. My eyes no longer burn. I used to use eyedrops everyday. I no longer need them. I had several moderate eye floaters. My ophthalmologist told me it was age. Nothing could be done. Well … The floaters are GONE!”

After I shared this remarkable success rate with a colleague, he decided to test it and shared with me that:

“Ok so 1.5 weeks of ocular DMSO each day. My floaters are almost completely transparent and don’t block my vision anymore.70 Visual blurring when fatigued is much less and if I do get it I can close my eyes for 5 mins and the sharpness is back. You’ve convinced me to try this on my patients.”

Likewise, to quote a DMSO using colleague:

“In one of the ladies in my trial for cataracts, while it’s too soon to say for that, her floaters that were present have completely vanished. So far, we are definitely seeing the greatest response to floaters.”

Note: I also received one report of DMSO being used for a vitreous detachment (after which there were less floaters and flashes, and the field of vision became much clearer).71

Likewise, numerous readers have reported success treating cataracts with DMSO,72,73,74,75,76,77,78,79,80,81,82,83 including in dogs,84,85 with reports including:

“[4 months of DMSO] saved my husband from cataract surgery.”86

“I have a diabetic dog that went blind from cataracts and have been giving him DMSO eye drops and it has cleared most of his eyes up and he can see again!”87

“My January eye checkup showed cataracts, early stage glaucoma and peripheral vision loss. Monday’s (July) follow up all in normal ranges! She said keep doing what I’m doing.”88

“I have been using DMSO eye drops for cataracts for several months and have seen a noticeable improvement in my vision.”89

However, unlike floaters, I’ve noticed that about half of the readers report DMSO not improving their cataracts — which is likely due to how it’s applied, what DMSO is combined with, and the type of cataract present.

Note: Many DMSO users also report their eyes being much clearer and sharper — something I suspect results from DMSO removing opacities throughout the eyes which obstruct vision.

Focusing

“I used DMSO cream on my jawline at night and noticed my eyesight was noticeably better the next day. I kept using it daily and completely eliminated my eyeglasses — I’d worn them for 25 years. I no longer need glasses for reading OR driving.”90

Many readers shared that after taking DMSO, their vision initially seemed worse — only to discover their eyes’ focusing ability had sharply improved, making their old prescription too strong, leading to them switching to weaker lenses or ditching glasses entirely. For example:

“I’ve always been near-sighted and was starting to need bifocals. One day I couldn’t see clearly through my reading glasses and thought my eyes were getting worse. Took them off — could suddenly read the smallest print perfectly. I’m 60 and have never needed reading glasses since.”91

“My husband’s eyesight was deteriorating fast — he’s 43 and already in bifocals. I was putting DMSO on his ingrown toenail 3x/day. In two weeks his eyes healed so much he only needs glasses for very close work now.”92

“After reading the EENT article and successfully using DMSO to treat my patients, I noticed ghosting in my right eye. Put 2 DMSO drops in the affected eye before bed. Woke up — completely corrected. Still my go-to if anything feels off.”93

“Near-sighted since teens (L -2.25, R -1.5), stable since early 20s. Used DMSO on my face on/off for 6 to 8 months. Contacts started irritating, went in expecting stronger Rx. New Rx: L -1.5, R -1.25. Optometrist was surprised!”94

“Just had my annual eye exam. For the first time since I was a kid, my astigmatism is gone. Distance is 20/20 one eye, better than 20/20 the other. Happened really fast after starting DMSO — I was shocked.”95

“My friend no longer needs her glasses to read texts on her phone after putting DMSO on her eyelids each night.”96

Note: Many more readers have also reported improvements in focus.97,98,99,100,101,102,103,104,105,106,107,108,109,110,111

Additionally in most cases, I noticed the focusing issue that improved was nearsightedness and then discovered the German DMSO community had made the same observation.

Since nearsightedness results from the eye becoming longer and narrower, this suggests DMSO (a muscle relaxant) relaxes the muscle responsible for that motion (the ciliary muscle located at the front of the eye), and that our tendency to stare at screens all the time locks the muscle into a chronic state of tension.

Separately, DMSO’s ability to reduce fluid congestion within the eye (which lengthens and narrows the eye) may also play a role in DMSO’s ability to restore normal focusing, as does DMSO’s ability to loosen the fibrosis at the back of the eye, which locks in this nearsighted state (which, like its muscle relaxing properties, may explain why DMSO works so well with eye exercises).

Fazit

DMSO’s ability to heal every single part of the eye (particularly the retina and optic nerve) is extraordinary. It has made me realize many eye conditions we are trained in medical school to view as largely incurable in reality have simple, gentle, and widely available options which can allow us to adapt to the incredible strain the modern electronic-focused world places upon the eyes.

I never expected to see blind eyes open again, floaters vanish in weeks, or 60-year-olds ditch bifocals they’d worn since childhood. Yet that’s exactly what readers keep reporting to me — hundreds of times now. It is astounding that simple knowledge like this, backed by decades of clinical use and thousands of suppressed studies, could be lost for two generations. But what’s even more incredible is that we are now in the one narrow window where it can suddenly sprout from the ashes.

The decades of dedicated research by the DMSO pioneers aren’t gathering dust anymore. They’re saving sight, one reader at a time. And nothing the authorities did in the 1960s can stop what’s happening right now.

Author’s Note: This is an abridged version of a longer article that discusses the evidence presented here in more detail along with how DMSO can be used with natural therapies to treat the conditions discussed in this article (e.g., floaters, cataracts, and nearsightedness) along with a variety of other eye disorders (e.g., macular degeneration, dry eyes, and chronic eye strain). That article, along with additional links and references, can be read here.

A Note from Dr. Mercola About the Author

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

Here’s something many people — and even many doctors — don’t realize about magnesium: roughly 80% of it doesn’t get absorbed through your intestinal cells at all. It slips between them, passing through tiny protein gates in the gaps where one cell meets the next. This passive route is the workhorse of magnesium absorption, and it’s the reason conventional supplements — no matter how high-quality — run into the same biological wall.

If you’re one of the roughly 50% of Americans who aren’t getting enough magnesium from your diet, chances are you have tried a magnesium supplement. Walk into any health food store and you will find shelves full of options — magnesium oxide, citrate, glycinate, threonate, taurate, malate — each one claiming to be the best-absorbed form.

Many of these forms are genuinely good products that deliver real benefits. Threonate, for instance, has research supporting its ability to cross the blood-brain barrier, making it a smart choice for cognitive support. Glycinate is gentle on the stomach and well-suited for people who need a calming form of magnesium. Taurate has shown promise for cardiovascular health.

But even the best conventional magnesium supplements face an inherent biological limitation in how much magnesium they deliver to your bloodstream. The issue is not quality or form — it’s the delivery method itself. Once you understand how your body was designed to absorb this mineral, you’ll see why liposomal technology represents such a significant step forward.

Your Body Has 2 Doors for Magnesium — and One Handles 80% of the Job

Think of your intestinal lining as a wall of bricks. Each brick is a cell. Magnesium can get into your body in two ways. The first way is through the bricks — directly through the intestinal cells themselves. Your cells have special channels that actively pump magnesium in. But these channels only handle so much at a time. Think of them as a narrow doorway that gets jammed when too many people try to walk through at once. This route handles only about 10% to 20% of your magnesium absorption.1

• The second way is between the bricks, through the narrow gaps where one cell meets the next — These gaps aren’t just open spaces. They’re carefully controlled by a family of proteins called claudins that form selective gates in the tight junctions between cells. These gates decide what gets through and what doesn’t.2
• This second pathway — the passive one between the cells — handles roughly 80% to 90% of all the magnesium your body absorbs — Recent research has confirmed this is the dominant route. A 2023 review in the World Journal of Gastroenterology found that magnesium moves through tight-junction pores formed by Claudin-7 and Claudin-12, with this passive route accounting for approximately 90% of total absorption.3,4
• But here’s the catch — This passive pathway only works when there’s enough magnesium concentrated in the right place, at the right time. It only works when there’s more magnesium inside your intestine than on the other side of the wall — a difference scientists call a concentration gradient. No difference, no movement.

Why Your Gut Is Perfectly Built to Absorb Magnesium from Food

Here’s where things get really interesting. The concentration of these claudin gates isn’t the same everywhere in your intestine. They become denser as you move further downstream, peaking in the lower portions of the small intestine. That means the best zone for passive magnesium absorption is reached about four to six hours after you eat a meal. At first glance, this seems odd.

• Why would your body put its best absorption equipment so far down the line? — The answer is one of the most elegant designs in human biology. When you eat real food — a plate of spinach, or a bowl of black beans — the magnesium isn’t floating around freely. It’s locked up inside the food’s structure, bound to things like chlorophyll (the green pigment in plants), fiber, phytates and proteins.
Your stomach acid starts breaking these bonds, but the full release takes time. As the partially digested food moves slowly through your intestine, enzymes and bile keep chipping away at the food matrix, gradually freeing the magnesium over a period of hours.
• At the same time, something else is happening — Your upper intestine is busy absorbing water, fats, sugars and proteins from the food. As all that water gets pulled out, the remaining intestinal contents become more and more concentrated — like a pot of soup that’s been simmering and reducing on the stove.
So, by the time the intestinal contents reach the lower small intestine — where the claudin gates are most abundant — you have a perfect storm for absorption: the magnesium has been freed from the food, the fluid volume has shrunk, the magnesium concentration is high, and the gates are wide open and ready.
• Your body is essentially using food as a slow-release delivery system and water absorption as a natural concentrator — The whole system is calibrated so that the magnesium arrives at the right place, at the right concentration, at the right time.5 It’s a masterpiece of biological engineering.

The Absorption Challenge Every Conventional Supplement Faces

This elegant system was built around food — and that’s precisely what creates a problem for supplements. When you swallow a magnesium supplement — whether it’s oxide, citrate, glycinate or any other form — it dissolves in your stomach acid and releases free magnesium into your upper intestine relatively quickly. Unlike food, there is no slow release from a complex food matrix. The magnesium arrives in your upper gut before the conditions for peak passive absorption are in place.

• In this upper region, the claudin gates are sparse — The water content is still high, so the magnesium is diluted. The concentration gradient that drives passive absorption is weaker than it would be further downstream. The pathway available in the upper intestine is primarily the active one — those active transport channels that only handle 10% to 20% of the job.
This isn’t a flaw in the supplements themselves — it’s simply a mismatch between how quickly supplements release their magnesium and the timing your body’s absorption system was designed around.
• This doesn’t mean conventional supplements are ineffective — They absolutely work — millions of people have successfully improved their magnesium levels with standard supplements. A 2021 systematic review confirmed that organic forms like citrate have better bioavailability than inorganic forms like oxide, and specific forms offer their own unique advantages beyond just raw absorption numbers.6,7
Threonate, for example, has demonstrated an ability to increase brain magnesium levels in ways other forms may not, making it a valuable choice for cognitive health regardless of its overall absorption percentage. Glycinate’s gentle profile makes it ideal for sensitive individuals. These are real, research-backed benefits that matter.
But when it comes to maximizing the sheer amount of magnesium that makes it into your bloodstream, there is room for improvement.8 That is where liposomal technology comes in — as a more advanced delivery method.

Liposomal Magnesium: Using a Completely Different Door

If the claudin gates between cells are the bottleneck, what if you could skip them entirely? That is exactly what liposomal technology does. A liposome is a tiny bubble made of the same type of fat (phospholipids) that makes up every cell membrane in your body.

When magnesium is wrapped inside a liposome, it’s no longer a naked ion floating around in your intestinal fluid hoping to squeeze between cells through a claudin gate. It’s now packaged in something your cells recognize as familiar — a tiny sphere made of the same material as their own walls.

• Your intestinal cells absorb liposomes the same way they absorb dietary fats — They either fuse directly with the cell membrane (like two soap bubbles merging together) or the cell actively pulls the liposome inside — imagine it reaching out, wrapping around the bubble, and swallowing it whole. Biologists call this endocytosis.
A 2025 review I published in the World Journal of Gastrointestinal Pharmacology and Therapeutics found that the phospholipid makeup of liposomes “mirrors that of biological membranes,” allowing them to fuse with intestinal cells and deposit their contents directly inside, completely bypassing the need for any transporter proteins or claudin gates.9
• This changes everything about when and where absorption happens — Liposomes are absorbed in the upper intestine — the duodenum and jejunum — where fat absorption is most active. Remember, this is the exact region where a standard magnesium supplement fails because the claudin gates are sparse. But a liposome doesn’t need those gates. It’s walking through a completely different door — the fat-absorption door — which is wide open in that very same region.
• There’s another benefit too — Some liposomes get processed into structures similar to the fat transport vehicles your body naturally makes during digestion and enter your lymphatic system.10 This means the magnesium can reach your bloodstream without ever passing through your liver first, which further boosts the amount that actually makes it into circulation.
A 2022 randomized crossover clinical trial tested liposomal mineral absorption head-to-head against standard delivery and found measurable improvements with the liposomal form, supporting what the science predicts.11

Not All ‘Liposomal’ Products Are the Real Thing

I want to be upfront about one thing. Putting the word “liposomal” on a label doesn’t magically make a product work. The quality of the liposome matters enormously.

If the liposomes are poorly made — too big, unstable, or cheaply manufactured — they will fall apart in your stomach acid before they ever reach your intestinal cells. And then you’re right back where you started: naked magnesium ions dumped into your upper intestine with no way to get absorbed efficiently.

• Liposome size determines whether magnesium reaches and penetrates intestinal cells — Research has shown that liposomes need to be small — typically under 200 nanometers — to penetrate the mucus layer that coats your intestinal wall and make intimate contact with the cells underneath.12
The phospholipid source, the manufacturing process, and how much magnesium actually stays encapsulated (known as encapsulation efficiency) all determine whether a “liposomal” product actually delivers on its promise.

The Bottom Line: Good, Better, Best

Your body has an incredibly sophisticated system for absorbing magnesium from food. Standard magnesium supplements work within this system, and quality forms like threonate, glycinate and taurate offer real, targeted benefits that go beyond simple absorption numbers. If you’re already taking one of these forms and experiencing results, that’s a good thing.

• Liposomal delivery represents the next level — Rather than working within the constraints of the claudin-gate system, it wraps magnesium in something your cells are built to absorb — a phospholipid bubble — and lets your body’s own fat-absorption machinery do the work. The result is a meaningful boost in how much magnesium actually reaches your bloodstream.
Think of it this way: conventional magnesium supplements are like sending a package through standard mail. It gets there, and certain carriers (threonate for the brain, glycinate for relaxation) deliver to specific destinations better than others. Liposomal magnesium is like upgrading to express delivery — the package gets into the system faster and more of it arrives intact.
• Liposomal magnesium focuses on improving how much actually reaches your cells — If you’re looking to maximize your magnesium absorption, liposomal technology is the most advanced delivery method available. But if a specific form like threonate is part of your cognitive health strategy, it served a valuable purpose.

FAQs About Liposomal Magnesium

Q: What makes liposomal magnesium different from standard magnesium supplements?
A: Liposomal magnesium encloses magnesium inside phospholipid bubbles called liposomes. This allows absorption through fat-uptake pathways in your upper intestine rather than relying primarily on tight-junction pathways that handle most conventional magnesium absorption.

Q: Why is magnesium absorption from supplements limited compared to food?
A: Magnesium from whole foods is released gradually as digestion progresses, which increases concentration in your lower small intestine where passive absorption is most active. Standard supplements dissolve quickly, releasing magnesium before those optimal absorption conditions are reached.

Q: Do conventional magnesium forms like glycinate or threonate still have value?
A: Yes. Different forms provide targeted benefits — for example, glycinate is well tolerated and often used for relaxation, while threonate has research supporting effects on brain magnesium levels. These advantages remain relevant even if overall absorption efficiency varies.

Q: How does liposomal delivery improve magnesium availability?
A: Liposomes can fuse with intestinal cell membranes or be taken up through endocytosis, allowing magnesium to enter cells directly and bypass limitations related to concentration gradients, transporter channels and tight-junction gates.

Q: Are all liposomal magnesium products equally effective?
A: No. Effectiveness depends on liposome quality, including particle size, stability, phospholipid composition and encapsulation efficiency. Poorly manufactured liposomes may break down before absorption.

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 happens to glucagon-like peptide-1 (GLP-1) signaling when butyrate production drops?

Stronger signals after meals
Stable levels throughout the day
Overall signaling becomes weaker
When butyrate levels dip, hunger lasts longer after meals, insulin rises, and weight control starts to slip. Learn more.
Complete shutdown of digestion

Editor’s Note: This article is a reprint. It was originally published January 28, 2024.

The interview features Aleena Kanner, one of the leading postural experts in the U.S. She’s a certified Postural Restoration Institute (PRI) practitioner. What is postural restoration? The following explanation is given on the PRI website:1

“The human body is not symmetrical. The neurological, respiratory, circulatory, muscular and vision systems are not the same on the left side of the body as they are on the right, and vice versa. They have different responsibilities, function, position and demands on them. This system asymmetry is a good thing and an amazing design.

The human body is balanced through the integration of system imbalances. The torso, for example, is balanced with a liver on the right and a heart on the left. Extremity dominance is balanced through reciprocal function; i.e. left arm moves with right leg and vice versa.

Postural Restoration Institute® (PRI) credentialed professionals recognize these imbalances and typical patterns associated with system disuse or weakness that develops because of dominant overuse. This dominant overuse of one side of the body can develop from other system unilateral overuse …

When these normal imbalances are not regulated by reciprocal function during walking, breathing or turning, a strong pattern emerges creating structural weaknesses, instabilities, and musculoskeletal pain syndromes …

PRI credentialed professionals recognize the more common integrated patterns of human stance, extremity use, respiratory function, vestibular imbalance, mandibular orientation and foot dynamics; and balance these patterns, as much as possible, through specific exercise programs that integrate correct respiration with left side or right side inhibitory or facilitatory function.”

Kanner primarily works with patients with chronic pain that cannot be traced to its source. I ended up going to New York to see her to address a bunion that I’d been trying to treat for the last year. My bunion was not causing pain, but it’s a definite deformity, and I didn’t want it to get worse.

I now believe one of the primary causes of the bunion was adopting a “barefoot” lifestyle for well over 10 years. I visited Kanner to find out if some intervention could address the foundational cause of the bunion.

The Caveat Against Walking Barefoot

According to Kanner, I likely got the bunion because I haven’t worn shoes for over a decade. Going barefoot is great if you’re walking on the beach on grass all day, but I have tile floors in my home, and walking barefoot on hard, flat surfaces can lead to problems, including bunions, as there is no supportive structure for the foot. Kanner explains:

“It’s been a huge [trend] lately, in the last, I’d say 10 years, to be wearing barefoot minimalist shoes, or no shoes. No shoes is fine if you are out in nature. I love grounding. We all know that there’s an exchange of frequency from the earth into our bodies, and that’s great if you are outside … in sand, in grass.

However, our society is not built like that. We are not walking outside in grass and sand all the time. We are walking on flat surfaces, and the problem with that is, our feet have arches, and we need to be able to give [them] the proper contact with the ground.

It ends up actually just slapping the ground and not creating that proper movement, range of motion in the foot, where we should have pronation, supination, pronation, supination. When we’re missing that range and that flow, it can lock up your neck. It can lock up your rib cage.

Wearing a specific shoe can open up that ability to have better range of motion at the feet, which can transfer up the chain. It’s a really hard topic for people because the minimalist shoes have a great marketing scheme. They’re saying our ancestors were barefoot. But you have to think about the context of that. They were not walking on pavement all day long in cities.

They were outside in nature, where the foot’s ability to pronate and supinate was still there because nature is uneven surfaces. So I want to get across, it is OK to be outside barefoot if you’re walking on an uneven surface on the beach.

But if you are in society and you’re walking in barefoot minimalist shoes or no shoes at all, and you’re having pain or symptoms … hormone issues, et cetera, a shoe with proper ability to ground, the sensory ability to ground, is going to most likely, almost always, make a positive change for that person’s well-being.

When I say the shoe gives the brain the ability to sense the ground better, I’m talking about certain aspects of the shoe … A lot of shoes lack what we call a heel counter. A heel counter is the back of the shoe that grabs the heel and you can feel it. If it’s hard, it’s going to hold the heel in a better place, which is going to position the talus bone, which sits on top of the heel to align the body upwards in a better position.

Feel a barefoot shoe. There’s zero heel counter there. Then that person’s heel, calcaneus and talus, is going to go in whatever position the brain wants it to go in … That’s one component of the shoe. The other component of the shoe is the arch. When you think about walking on the beach, when you’re putting your foot in the sand, there’s sand that comes up to solidify [and] ground that part of your arch.

You don’t have that when you’re walking on flat surfaces. You’re just slapping your foot into the ground. The arch is getting no feedback. I see a lot of people enter a more parasympathetic state when you just put an arch in their shoe. So those are the things we look at with shoes.”

How Your Shoes Can Aggravate or Ameliorate Bunions

The issue of proper footwear is so important for posture that PRI publishes an updated shoe list every six months or so to help practitioners and patients find the ideal shoe. PRI also shows you how to test and assess your own shoes. I ended up going with the Brooks Dyad with an extra-wide toe box.

“When I change the shoes on people, they can’t believe it because it’s such a simple thing you wouldn’t think about … If they’re in a minimal shoe, that is a big red flag for me as a practitioner. It’s something I need to address to get their body to be able to relax and get into that calm state to combat whatever they’re dealing with,” Kanner says.

“Now, what you talked about with your bunion is really interesting, because bunions specifically can happen on the right or left foot. They’re different and should be treated slightly differently from side to side.

This is something I think chiropractors, PTs, et cetera, movement professionals, don’t always know about the body, but we are asymmetrical, so we need to be treated as if we’re asymmetrical. We have a diaphragm on the right side that’s bigger and larger, and it attaches lower into the lumbar spine compared to the diaphragm on the left side.

We have three lobes of lung on the right and only two on the left. And we have a heart that sits on the left chest wall, which keeps that whole chest wall hyper-inflated. And we have a, on average, 3-pound liver on the right side of our body. Because of this internal asymmetry, we’re going to see slight changes in how that person feels and moves.

When I see a bunion, in general, I know that person is most likely lacking an arch of their foot. A bunion is when the toe is coming inwards towards the other toes. That person’s ability to feel the ground with their arch is going to be limited most likely, especially if it’s on the right foot.

When I give that person an arch where it should be, and if they’re not normally sensing that, we don’t necessarily see a huge decrease in the bunion. Maybe with time. It’s not an immediate change because it took time for that person to get a bunion in the first place. But we see major changes in that person’s brain’s ability to feel their feet on the ground.

Somebody with a bunion has really lost that ability to pronate, which is to flatten the arch into the ground and then use their right glute to push off and get the body weight to the left. When I see bunions, I know that there have been bony changes to adapt to somebody’s gait pattern or postural breathing pattern. Gait, posture and breathing are all tied together.”

In my case, the bunion is on my left foot, and Kanner gave me arch support for my right foot. The reason for this is because bunions on the left suggests the right foot is not pronating properly. Added arch support allows the right foot to flatten and push off the ground properly, which in turn facilitates the proper movement of the left foot.

I also wear a spacer between the bunion and the second toe to keep them apart and to help the bunion from worsening. Another device that seems to be working quite well is a brace that has a steel bar on one side and a Velcro band that pushes the big toe out medially.

There are many corrective devices out there, and all are not ideal for every person. Ideally it would be best to have a professional test you to make sure it has the desired effect in your particular case. But if that is not possible, trial and error has limited downsides.

A Holistic View

What sets this physical therapy apart from others is that it takes your entire medical history into account, including dental and visual issues. Things like eyeglasses, LASIK surgery, dental implants, and tooth extractions that have not been compensated for can all have significant impacts on your sensory experience, and hence your gait and posture, which in turn can result in pain syndromes.

For example, dental work can affect your bite (how your teeth touch), which affects your cranial and cervical posture. If teeth are pulled and not replaced with an implant, your brain may not be able to determine where your center of gravity is, causing your body to overcompensate to one side or the other.

“If I hear that someone has had braces three times in their life, I know that there’s something going on with their body. It’s not the teeth that keep shifting, necessarily. It’s the teeth that are trying to find center because the body doesn’t know where the center of mass lies,” Kanner explains.

“So, I treat the common things that all practitioners treat. Back pain, neck pain, shoulder dislocation. I’m also treating a lot of POTS, dysautonomia, dystonia. So, a little more neurological conditions … People that have had dental history, vision history, major head injury history, I tend to see that they come with more high-level neurological conditions.

And then I have practitioners I work with because I’m not a dentist and I’m not an optometrist. I might know a little bit about those specialties, but I leave that to my practitioners. But I’m the person who decides, OK, after five sessions, this person maybe needs to go to my optometrist because I can’t figure out why their body’s not staying centered.”

One of the fascinating things about it is that as your posture is realigned and your center of gravity restored, your vision and teeth alignment may spontaneously change almost instantly. I ended up with a new eyeglass prescription after my first treatment.

Asymmetry and Flow

As explained by Kanner:

“PRI takes information from optometry, ophthalmology, from dentistry. A lot of what we learn is craniosacral stuff and osteopathic medicine. They’ve taken bits and pieces of all these professions and meshed it together to understand human asymmetry and allow us to learn how to flow internally.

It always comes back to the brain … but it’s hard for people to totally understand that. It’s hard for dentists to grasp it. It’s a little easier for optometrists because of what they learn in school. But when you’re telling a dentist, ‘I need better contact on this right canine in a dental appliance so that this person can relax in their body,’ the dentist is like, ‘What are you talking about?’

Ultimately, the whole goal of postural restoration is to give that person better grounding in their body, teach them how to breathe, and then it’s neurology. You’re playing with signals going into the brain.”

A Sample Case History

To give you an idea of what postural restoration can do, here’s a case Kanner worked on. A woman in her early 20s came to see her for knee pain, low back pain, and nervous system dysfunction. She was having fainting episodes and struggled to get through the day. She also had light and sound sensitivities and wore glasses.

“I knew maybe that there could be something wrong with [the eyeglass prescription],” Kanner says, “but I waited until about four sessions in. PRI techniques are very funky-looking techniques. We use balloons, we use kazoos. What we’re doing is we’re putting the body into a position that compresses one side and expands the other.

In order to get optimal airflow, we are typically compressed on one side and expanded on the other, but we are reversing it with these techniques. So it’s uncomfortable. I’ll tell you to go into a position that you do not own and say, ‘OK, now breathe [into] a balloon.’ It’s really difficult.

She got pretty good at my techniques. I got her into a good space, but she was still having fainting episodes. She was even having random vomiting. She was into running marathons, but she wasn’t able to run.

So, we did an optometry appointment and her center of mass was so far over to the right that we had to give her something called the prism to pull her back to center. So we pulled her left, but really it pulled her center. Along with my techniques, working together with the optometrist we were able to change the nervous system regulation symptoms she was having, so that was really amazing.

The prism giving her that feedback from her eyes to be able to see the world slightly differently, because she thought her center of mass was so far over to the right side.

Giving her that prism is not a long-term solution. It’s short term. In six months we’re going to take her off those glasses. She’s going to stop wearing them and her brain will now know where center is. She has no knee pain, and she’s running a marathon at the end of November.

She too was in a barefoot shoe. I got her out of that very quickly. She was like, ‘I only was ever running in running shoes, but now I’m wearing them all the time and I can’t believe the difference.’”

The Hidden Risks of LASIK

In the interview, Kanner also discusses how LASIK eye surgery can trigger unexpected problems. One of the main problems is that if it tattoos a permanent prescription in your cornea, if it’s not wrong at the time, it will be at some point in the future.

The procedure locks you into visual dysfunction. With glasses, you’re not locked into one prescription. You can easily change it and get new glasses if it turns out that your symmetry was off.

“The optometrist doesn’t know about this asymmetry, but we tend to see people that are very over-corrected in their eyes,” Kanner says. “I’d say a lot of people in glasses are over-corrected, which can elicit other problems. So, with that, we need to first get the body even, and then we redo the eyes.

Now with LASIK, they’re taking a prescription that you’ve been consistent in for four or five years. But just because it’s been consistent does not mean that it cannot go down, or that it is the right prescription for you.

So, even for me, I had the same prescription for about four years. They told me I could get LASIK, but I just liked wearing glasses. I think it’s fun. So, I didn’t, and I’m very glad I didn’t because I was over-corrected by over a diopter and a half in each eye. As I’ve done PRI, my prescription has gone down.

Now, with LASIK, they’re changing the shape [of your eye] and they’re gluing you to whatever side of the body that you prefer, that you’re dominant on. Especially if you haven’t worked with a PRI provider to get you out of that. And they don’t always do the proper testing prior to LASIK.

So, if there is an actual visual discrepancy, if there is an eye turn problem that has never been looked at, you can have a lot more issues. So, what do you do if you’ve had LASIK? I recommend [to] go see a postural restoration provider, and then you might need glasses to change your prescription in the other direction if you’re feeling chronic pain anywhere.”

The Importance of a Well-Connected Bite

Similar issues can emerge from dental work. As mentioned, having a tooth removed, wearing braces or having multiple crowns installed will change your bite. In some cases, it can cause an open bite on one side, or a crossbite.

When your bite doesn’t give proper canine guidance or proper molar contact, or if you’re missing teeth, your neck is forced to work harder to stabilize and stay centered over your body. Frequently, you end up shifting your center of mass over to the dominant side. In cases like this, Kanner will work with dentists to create a bottom jaw appliance to restore proper contact between the upper and lower jaw.

“That device is like an eraser for the brain, so it erases the normal bite that person has. When you’re sleeping or working out with that [appliance], it can really make you feel so much more grounded, because you have a floor underneath your feet … and your jaw is your other floor.

Not everybody needs a dental appliance. Not everybody needs a new optometry script. But the people that really do need it, if they’re in pain for a long time, they’re not going to get away with not having it.”

Guidance for Those with Sleep Apnea

Sleep apnea is a growing problem, and postural restoration can be helpful in this situation as well. Most end up being prescribed a CPAP machine, but that’s really only a temporary solution. It doesn’t address the underlying problem.

“My take on a CPAP machine is, if you can’t breathe laying down without one, well, then you shouldn’t be forcing air down your throat,” Kanner says. “I think they need to see a posture restoration provider and learn how to breathe, learn how to expand their chest … I think we need to teach people how to breathe better …

The more dentists and orthodontists that are educated on postural restoration, the more they can work together to help patients, because I really think that when you’re forcing air down someone’s throat … you’re not getting proper flow at all within the body …

I’ve had success taking people off of [CPAP]. I had a patient — this was an amazing case — with very narrow airway, pretty strong glasses prescription, trauma, head injuries — really the gamut of everything.

We ended up getting her a dental appliance, we changed her eye prescription, we adjusted the dental appliance, changed the eye prescription. Eventually I was like, ‘Why don’t you try mouth tape with your dental appliance in at night? Try to stop using your CPAP and just see [how it goes].’ She was having 55 episodes an hour where her breathing stopped.

I have the chart of the day she started mouth taping. The week she started, it went from 55 to about 13, to about five an hour. Anywhere under five is normal. It was amazing, and that happened within a week.”

Mouth taping is also recommended if you snore or tend to breathe through your mouth while sleeping. All you do is simply place a piece of paper medical tape across the length of your lips at night. Don’t use any kind of heavy industrial tape that will damage your skin. Kanner recommends MyoTape. Inexpensive medical paper tape is also very gentle and easy to peel off.

“Just be careful with kids. But at the same time, kids in their developing years, if they are mouth breathing it’s going to cause a problem because their faces are going to elongate. They’re going to use accessory muscles to breathe. It’s not great. [Mouth taping] is a very quick change that can elicit a wide array of changes within your system, so it’s an amazing intervention that anyone can try at home.”

Want to Learn More? Here’s How

If you’re a dentist or optometrist and want to learn more about postural restoration and how you can incorporate that into your specialty, consider signing up for PRI’s vision course on forward locomotion, or the dental class on cervical occlusion.

Other practitioners — chiropractors, athletic trainers, physical therapists, and personal trainers, for example — can take any of the courses, starting with the three basic courses. Information about PRI’s programs and courses can be found on posturalrestoration.com.

“Now, the courses are so in-depth that most people take them twice. There are three basic courses, and I’ve taken one of them three times and one of them twice … That’s typical. So, just know going in, it is a commitment. You’re committing to learning a whole language and a whole new way of looking at the body,” Kanner says.

“For practitioners, especially optometrists and dentists, if you’re interested in this, I would recommend going on the postural restoration website, look at ‘Find a Provider,’ and connect with some of the providers in your area. We’re establishing a huge hub in New York. If you’re in New York, please reach out to me. I would love to include you in this hub.

But I know there are other hubs. There’s one in Texas. Of course, Nebraska. In Seattle there’s a good amount of practitioners. California and San Diego is starting. There’s one in Minnesota, Atlanta and North Carolina.

There are only about 200 PRI-certified practitioners. There are not that many of us so we are trying to collectively get the word out about [postural restoration]. I really think it’s life-changing for people.”

If you’re interested in trying postural restoration, you can use PRI’s provider directory to locate your nearest practitioner. Kanner’s practice is in New York City. You can book a consultation through her website, aleenakanner.com.

If you’ve ever felt ravenous after a meal or battled stubborn weight gain despite eating well, your gut — not your willpower — may be to blame. Excess weight and rising blood sugar often appear as separate problems. In reality, both reflect a deeper issue: a breakdown in how your gut communicates with the rest of your metabolism.

Long before medications entered the picture, human physiology relied on signals from the gut to regulate appetite, energy intake, and glucose handling. One of the most important of those signals is glucagon-like peptide-1 (GLP-1). Think of GLP-1 like your metabolism’s volume knob — when it’s turned down, your body can’t “hear” fullness signals as clearly, so hunger lingers longer than it should.

GLP-1 is made by specialized gut cells called L-cells. These cells respond to metabolic cues from the gut microbiome, particularly short-chain fatty acids (SCFAs). Among them, butyrate stands out as an essential fuel and signaling molecule.

When your gut produces adequate butyrate, GLP-1 release follows a normal pattern. You feel hungry when you need fuel, and full when you’ve had enough. Blood sugar stabilizes without excessive insulin output. Over time, body weight trends toward a healthier range as a downstream effect of restored physiology rather than forced restriction. This is the central topic of my new book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1.”

Understanding this system helps explain why gut health plays such a central role in both blood sugar control and natural weight regulation. To understand the stakes, let’s zoom out to see how widespread these gut-metabolism breakdowns have become.

The Growing Metabolic Burden

Type 2 diabetes now affects an estimated 10.5% of adults worldwide, with projections reaching 12.2% by 2045.1 About 90% of all diabetes cases fall into this category, and global deaths linked to diabetes reached 6.7 million in 2021.2 Prevalence remains highest in high-income countries but continues to rise rapidly in middle-income regions as dietary patterns shift.3

Excess body weight often precedes these changes. Yet weight gain rarely begins with overeating alone. It begins when appetite regulation fails, satiety signals weaken, and insulin output rises to compensate. GLP-1 sits at the center of that breakdown.

Your Gut Microbiome Shapes Metabolic Signals

Large population studies and controlled trials continue to show that gut bacteria influence how your body handles carbohydrates, fats, and hormones. A series of nutritional n-of-1 trials published in eBioMedicine4 examined how individual gut microbiomes respond to high- and low-carbohydrate diets.

Unlike conventional clinical trials, which involve large groups of participants to draw general conclusions, n-of-1 trials focus exclusively on a single person to assess how a particular intervention impacts their unique physiology.

Each participant followed alternating dietary phases while researchers tracked glucose responses and microbial changes. Results showed highly personalized glycemic responses tied directly to microbial composition and function.

High-carbohydrate intake produced distinct microbial shifts that altered glucose sensitivity in some individuals but not others. These effects did not appear during low-carbohydrate phases, highlighting the role of gut bacteria in carbohydrate handling rather than calories alone. What mattered most was not bacterial identity alone but microbial function, especially carbohydrate fermentation and metabolite production.

Butyrate: The Metabolic Output That Matters Most

Gut bacteria ferment nondigestible carbohydrates into SCFAs, primarily acetate, propionate, and butyrate. Among these, butyrate plays a unique role. Butyrate serves as the primary energy source for colonocytes, the cells lining your colon. These cells rely on butyrate for up to 70% of their energy needs.5

When colonocytes receive adequate fuel, they maintain a low-oxygen environment in the gut. That environment supports beneficial anaerobic bacteria and limits inflammatory byproducts such as endotoxin. This metabolic stability sets the stage for proper hormone signaling.

L-cells reside within the intestinal lining alongside colonocytes. These cells sense luminal nutrients and microbial metabolites. Research shows that SCFAs, especially butyrate and propionate, stimulate GLP-1 secretion through activation of free fatty acid receptors on specific L-cells. So, butyrate supports GLP-1 production in two ways:

1. It fuels the cells that house L-cells, preserving gut integrity
2. It directly stimulates GLP-1 release by binding to sensors on GLP-1–producing cells to trigger its release

Hence, when butyrate production falls, GLP-1 secretion declines. Appetite signals weaken. Post-meal satiety shortens. Insulin output rises to compensate for impaired glucose handling. That’s why problems with GLP-1 signaling often start before the scale tips upward — not after.

GLP-1: Your Body’s Natural Appetite Regulator

GLP-1 acts as an incretin hormone, which means it helps regulate insulin release after eating. After meals, it signals the pancreas to release insulin in proportion to glucose levels. At the same time, it slows gastric emptying and sends satiety signals to appetite centers in the brain. These actions serve a single purpose: to match energy intake with energy need. When GLP-1 signaling functions properly:

• Hunger declines after meals
• Portion size self-regulates
• Blood sugar peaks remain modest
• Insulin secretion stays proportional rather than excessive

Weight stability follows naturally from this coordination. No conscious calorie restriction is required for the system to work.

How Dysbiosis and Inflammation Disrupt Weight Regulation

A review published in Frontiers in Endocrinology6 examined the relationship between gut microbiota, insulin resistance and metabolic disease. Dysbiosis correlated strongly with obesity and impaired glucose control. Several mechanisms emerged:

• Overexpression of microbial genes that extract excess energy from carbohydrates
• Reduced SCFA production, especially butyrate
• Impaired incretin secretion, including GLP-1
• Chronic low-grade inflammation in adipose tissue

Together, these gut shifts sabotage GLP-1 signaling — leaving you hungrier, storing more fat, and burning less energy.

Chronic inflammation in fat tissue also interferes with insulin signaling and incretin response. Certain gut bacteria produce metabolites that dampen inflammatory signaling, while others amplify it.7 Butyrate calms inflammation by blocking key alarm pathways like NF-κB and boosting immune cells that promote tolerance.

Lower inflammation improves insulin sensitivity, which in turn enhances GLP-1. This feedback loop explains why insulin resistance and appetite dysregulation often resolve together when gut function improves.

Insulin Resistance as an Early Warning Signal

As GLP-1 and butyrate levels shift, insulin function begins to change — often before you feel anything. The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) index offers a practical way to assess this shift using fasting glucose and insulin values.

Created in 1985, it calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin. Lower insulin resistance reflects improved metabolic flexibility and stronger GLP-1 signaling. As GLP-1 response normalizes, insulin output declines without sacrificing glucose control.

Unlike other more complex tests, HOMA-IR requires just one fasting blood sample, making it both practical and accessible. This simplicity allows doctors and patients to screen for early signs of insulin resistance, monitor prediabetes risk, track treatment effectiveness over time and guide intervention strategies. The HOMA-IR formula is as follows:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where

• Fasting glucose is measured in mg/dL
• Fasting insulin is measured in μIU/mL (microinternational units per milliliter), and
• 405 is a constant that normalizes the values

If you’re using mmol/L for glucose instead of mg/dL, the formula changes slightly:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where

• Fasting glucose is measured in mmol/L
• Fasting insulin is measured in μIU/mL, and
• 22.5 is the normalizing factor for this unit of measurement

Anything below 1.0 is considered a healthy HOMA-IR score. If you’re above that, you’re considered insulin resistant. The higher your values, the greater your insulin resistance. Conversely, the lower your HOMA-IR score, the less insulin resistance you have, assuming you are not a Type 1 diabetic who makes no insulin. Insulin resistance often exists long before obvious signs of trouble, silently disrupting your body’s balance and setting the stage for serious conditions later.

How to Support Your Gut’s GLP-1 System

Your gut microbiome plays a key role in how your body processes carbohydrates and regulates blood sugar levels. By taking targeted steps to enhance your gut health, you can restore and support the bacteria in your gut that produce butyrate and other SCFAs.

Just keep in mind that your microbiome is as unique as your fingerprint. What works for one person may differ for another, so patience and personalization are key. That said, here are a few foundational basics that will benefit most people:

1. Start with gut terrain repair — If you’re bloated, constipated, or sensitive to high-fiber foods, you need to calm inflammation before you feed the microbiome. That means:

• Avoiding fermentable fibers at first. When your gut is out of balance, high-fiber foods — even the “healthy” ones — can work against you. Foods like beans, lentils, oats and raw greens ferment quickly when the wrong bacteria are in control. This creates gas, pressure, and inflammation, and worsens gut lining damage.
• Eliminating seed oils (such as soybean, corn, canola, sunflower). The linoleic acid in seed oils damages the exact gut microbes you’re trying to support. If your diet includes fried foods, processed snacks or sauces made with soybean, corn, sunflower or canola oil, you’re suffocating your good gut bacteria.

Replace those fats with ghee, grass fed butter or tallow — fats your body actually knows how to use. The goal is to shift your internal terrain so your gut bacteria thrive again.
• Using simple carbs like white rice and ripe fruit to stabilize energy without feeding bad bacteria.

2. Reintroduce fiber in phases — Move on to fiber reintroduction only after you meet this criterion: You tolerate three consecutive days of white rice or ripe fruit with no bloating, abdominal pain, excess gas, or bowel urgency. At that point, introduce one resistant starch source at a time, starting with 1/2 cup cooked-and-cooled white potato once daily.

Once you can consume 1/2 cup cooked-and-cooled potato daily for seven consecutive days with no increase in gas, bloating, stool looseness, or abdominal discomfort, advance to inulin-rich foods such as garlic, onions and leeks. These fibers bypass digestion in your small intestine and head straight to your colon, where they fuel beneficial bacteria that make butyrate.

3. Support with optional tools — Once your gut begins to stabilize, these targeted tools can help accelerate butyrate production and improve results:

• Akkermansia postbiotics (Phase 1) — Postbiotics are non-living bacterial components that still deliver biological signals. Pasteurized forms of Akkermansia muciniphila contain Amuc_1100, a protein shown to tighten the gut barrier and reduce inflammation. Look for postbiotic formulas with enteric coating or microencapsulation to ensure they survive stomach acid and reach the colon intact.

Without that protection, less than 5% of Amuc_1100 reaches your colon. You could try megadosing to compensate, but that’s expensive and inefficient. Prioritize coated formats to support your gut barrier more effectively.

• Live Akkermansia (Phase 2) — Begin Phase 2 probiotics only after all of the following occur:

◦Bloating remains minimal or absent
◦Stool form stays consistent for at least 7 days
◦Fiber tolerance expands without symptom return

In this stage, introduce live probiotic Akkermansia alongside gentle prebiotics — like small amounts of resistant starch — to support the growth of butyrate-producing strains and reestablish a healthy, oxygen-sensitive microbial environment.

• Fermented foods — Raw sauerkraut, kefir, and other traditionally fermented foods can boost microbial diversity and support butyrate-producing strains. Go slowly. Start with small amounts to test tolerance, especially if your gut is sensitive.

• Gut testing — A stool analysis can reveal which bacteria are present, whether your gut is inflamed, and how well you’re producing short-chain fatty acids like butyrate. This can guide food choices and supplementation more precisely.

• Resistant starch — Found naturally in cooked-and-cooled potatoes, green bananas, and legumes — or as supplemental powders — resistant starch bypasses digestion in the small intestine and becomes prime fuel for butyrate-producing bacteria in the colon.

4. Adjust your environment — Your gut doesn’t just respond to what you eat. It’s tuned into your entire lifestyle. These daily habits help create the internal rhythm your microbiome needs to thrive:

• Sleep — Align your sleep-wake cycle with natural light exposure. Aim for 7 to 9 hours of high-quality sleep and get morning sun to anchor your circadian rhythm. This helps regulate gut motility and microbial repair.
• Stress — Chronic stress alters your microbiome and shuts down butyrate production. Use daily tools like breathwork, walking outdoors, and nervous system regulation practices to calm your hypothalamic-pituitary-adrenal (HPA) axis and support microbial balance.
• Fasting window — Stop eating at least three hours before bed. This gives your migrating motor complex (MMC) — your gut’s internal clean-up crew — time to sweep out bacteria and food debris overnight, reducing fermentation and inflammation.

Signs Your Gut Is Making More Butyrate

The following improvements reflect rising butyrate levels and gut healing in real time:

• Bowel movements become regular and well-formed — A sign of improved colonic motility and mucosal integrity.
• Fiber tolerance improves — Less bloating, gas, or discomfort after meals rich in fermentable fiber.
• Hunger fades between meals — As GLP-1 and PYY production increases, satiety naturally extends.
• Mood feels more stable and stress less overwhelming — Butyrate supports BDNF and modulates the HPA axis.
• You lose fat without trying to eat less — Improved metabolic signaling leads to spontaneous caloric reduction.
• Reduced post-meal blood sugar spikes — A measurable effect tied to improved insulin sensitivity and GLP-1 response.
• Lower fasting insulin and triglycerides (if tested) — Both improve with SCFA restoration and microbiome balance.
• Fewer cravings for processed carbs and snacks — Satiety hormones rise while inflammation-driven hunger decreases.
• Less urgency or discomfort with bowel movements — Improved stool consistency reflects stronger gut barrier and reduced inflammation.
• Improved breath or reduction in sulfur/gas odors — Indicates better fermentation profile in the colon (fewer sulfur-releasing or proteolytic bacteria).

Track Your Progress: How to Know It’s Working

To track your recovery, keep a simple symptom journal for the first four to six weeks. Each day, jot down quick notes on these four markers:

• Bloating — None, mild, moderate, or severe
• Energy — Steady, sluggish, or crashing
• Mood — Calm, tense, irritable, anxious
• Bowel quality — Bristol stool scale (types 3 to 4 are ideal), frequency, urgency, discomfort

Even just a few words per day can help you see patterns clearly, especially when deciding when to add new foods or supplements. Once you begin reintroducing fermentable fiber, use a 1 to 10 scale each week to rate how well you’re tolerating it. If you’re not at a 7 or above, pause before advancing to the next phase.

• 1 = severe gas, bloating, or pain
• 5 = some symptoms, improving
• 10 = no symptoms, excellent digestion

If you want objective data, run these labs at baseline and again around week 8. These markers, while optional, offer biochemical confirmation that your butyrate–GLP-1 axis is restoring normal metabolic function.

• Fasting insulin — Falling levels suggest better GLP-1 signaling
• Triglycerides — Often improve as inflammation and insulin resistance drop
• Post-meal glucose — Ideally stays under 120 mg/dL at the 1-hour mark

Timeline: What to Expect as Your Gut Rebuilds

Your gut already knows how to help you lose weight — by producing butyrate, which fuels the cells that make GLP-1. This is how human metabolism was designed to function. Restore that system, and your cravings shrink, your blood sugar stabilizes, your inflammation calms down, and your body starts releasing excess weight naturally.

These shifts are clear signs that your body’s metabolic software is running the way it was meant to. Your gut doesn’t need to be perfect to start producing butyrate. But there’s a rhythm to recovery, and markers to know it’s working.

Phase
What Happens
Timeframe
Measurable Indicators

Terrain repair
Gas, bloating, and sensitivity begin to calm
1 to 3 weeks
Less urgency, firmer stools, more predictable digestion

Fiber reintroduction
Butyrate-producing strains begin to increase
2 to 4 weeks
Better tolerance of resistant starch, mood uplift

GLP-1 response
Appetite regulates, energy improves, cravings decrease
4 to 8 weeks
Fewer between-meal snacks, better AM energy

Metabolic reset
Satiety increases, fat loss begins, blood sugar stabilizes
6 to 12 weeks
Tighter waistline, reduced post-meal glucose swings

Weight Loss Is a Side Effect of Gut Health

Unlike GLP-1–based drugs that override your body’s signals, restoring natural GLP-1 function works with your biology — not against it. When GLP-1 release matches meal intake and insulin output stays proportional, appetite no longer drives excess intake. Energy balance restores itself without conscious restriction. In this context, weight loss isn’t forced — it simply reflects your body returning to balance.

This system evolved to function without medications. Modern interventions often attempt to replace signals that the gut once produced reliably. Restoring microbial function allows those signals to return on their own.

You can start putting these strategies into practice right now with my new book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1,” which provides a step-by-step plan to rebuild butyrate production, restore natural GLP-1 signaling, and correct the root drivers of weight gain.

We’re also preparing a butyrate-support product designed to complement these foundational strategies. You can join the waitlist now, and when it becomes available, you’ll receive a $5 off coupon by email.

A New Series of Health Insights Is on the Way

WICHTIG

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 →

Processed meats like ham, bacon, and hotdogs are a daily staple for millions of Americans today. However, many are unaware that these products contain a chemical linked to cancer — sodium nitrite. As shown in the featured documentary, “Corrupt Food Industry,” there are many forces at work behind the scenes to maintain the status quo.1

The Pink Meat Illusion

When you buy processed meats, have you noticed that they all have a perfect pink color? You’ve probably thought it was fresh, just like the commercials suggest, but the truth is far more sinister.

• Meat is injected with chemicals — Behind that bright pink hue in processed meat is a hidden chemical known as E250, which is the commercial name for sodium nitrite.

• The role of E250 — This chemical is responsible for keeping meats pink, but is also the primary reason for their carcinogenic properties. Without this additive, the ham in your sandwich or holiday dinner would appear dull and gray. Laurent Rouleau, who works for a big meat processor in France, explains:

“Sodium nitrite is used to preserve the ham and to kill any pathogenic germs. But also, to give the characteristic color and taste of processed meats. It’s what gives processed meats their appetizing pink color.”

• Pink meat is just for marketing purposes — As confirmed by a different spokesperson — who wished to remain anonymous — for another company, nitrite is used to differentiate their products from unprocessed meat. That’s because if they don’t inject their ham with nitrites, it will simply look like roasted pork:

“Nitrite is really that. It’s really for the color. Because ham has to be pink and not brown. Otherwise, people will say it’s not fresh and so on. If I cook pork, the meat is gray. So that’s what ham should be like.”

Nitrites Damage Your DNA and Cause Cancer

What does sodium nitrite do to your body? The answer is simple — just like any other processed additives, it does not benefit your health:

• Additives are warping your health — As noted by the documentary, sodium nitrite works by preventing meat from turning brown due to oxidation. While it kills harmful bacteria and extends shelf life, the health problems created are more serious. According to Theo de Kok, Ph.D., a professor from Maastricht University in the Netherlands:

“Nitrosamines are known to induce damage in the large intestine. So, it can induce DNA breaks, mutate cells into sort of precancer cells. And that’s, of course, something that you want to prevent.”

• Testing the impact of additives — Curious about the impact of nitrites on humans in an academic setting, de Kok conducted his own experiment on a student named Arnaud. For two weeks, Arnaud ate 300 grams of processed meat a day, which is equivalent to eight and a half sausages or seven slices of ham. Here’s what de Kok discovered afterward:

“After 15 days, we saw that the exposure to nitrosamines was considerably increased. So, it was up to between two- and threefold increase as compared to the levels that we measured at the start.”

• DNA damage is confirmed — After examining different fecal samples from processed meat eaters, including Arnaud, de Kok confidently believes that nitrites damage DNA. In fact, damage was observed in test human cells right away:

“[T]his damage can be induced relatively quickly. So, in this assay, when we isolate the cells, and we only expose them for half an hour, and then you already see the breakage of these DNA strands. So, that’s how fast it can happen. And it can also happen, not just in the lab here, but also in an intact human body.”

• Processed meat increases the risk of cancer — According to de Kok, nitrites are a significant contributor to the rising cases of colorectal cancer every year in Europe. In fact, he believes that removing nitrites from processed meats will significantly lower the numbers:

“That would make a difference of potentially several thousands of colorectal cancers that’s in Europe every year. That’s huge. Because colorectal cancer is a very frequent disease, already small changes in a cancer risk can have a big impact in the large population.”

Meats Don’t Need To Be Exposed to Nitrite

Despite mounting evidence against nitrites, the food industry continues using it with a clear-cut argument that causes health authorities to look the other way — botulism prevention. However, there’s a problem with this logic.

• Meats can be processed without nitrites — According to the documentary, there are now several companies who produce meat products without unnecessary additives, and their customers are doing okay when it comes to their health.

• Nitrite-free products are widely available in other countries — Hanegal, a meat producer based in Denmark, has been offering nitrite-free cured meats to its consumers for over 25 years. Despite claims that processed meat producers that nitrite prevents botulism, Denmark has had zero cases of botulism linked to nitrite-free products. As noted by Hanegal CEO Ulrich Kern:

“That was a problem in the meat industry 100 years ago, where things weren’t as clean as they are, slaughterhouses were not as clean as they are today. So, no worry about bacteria. Now, we have to worry about additives that might be cancer-producing. And if they are not necessary for some very good reasons, we should not use them.”

• How to find clean, cured meat — In Denmark, nitrite-free processed meat is labeled “uden nitrit.” The documentary noted that products belonging under this category have a more brownish appearance instead of the pink that consumers know.

Why the Sodium Nitrite Ban Failed

In 1999, a European Union health report already recommended reducing sodium nitrite in processed meats and even called for banning its use. However, this is still an unattainable dream because of bureaucracy and underhanded tactics by meat producers.

• Why nitrite levels don’t get lower — Dr. Vytenis Andriukaitis, a parliament member of the European Union (EU), explains that big, sweeping decisions such as removing nitrites from meats entail plenty of work:

“From my point of view, we must be more energetic asking industry to change their technology, reformulate forward, to follow figures, to keep on board public health priorities, not profit. Absolutely. But of course, it takes time.”

• The meat industry is untouchable — Did you know that the United States almost banned sodium nitrite in the 1970s? It started with a government-funded study involving 2,000 rats. Researchers observed a clear link between nitrite consumption and cancer in these animals, raising alarms regarding public health. This prompted immediate action to ban nitrite from human foods. However, the American Meat Institute (AMI) made sure that it didn’t happen.

• Fearmongering is causing decisions to be delayed — Facing billions in eventual revenue lost, the AMI fought back fiercely. They argued for the economic importance of processed meat — a $12.5 billion retail market at the time. They even went as far as saying banning nitrites would cause an apocalypse.

More significantly, political connections came into play when AMI president Richard Lyng joined President Reagan’s cabinet. Lyng’s appointment effectively ended the proposed ban, allowing sodium nitrite to remain legal and widely used.

• Research regarding nitrites was censored — Upon Lyng’s appointment, further research about the health effects of nitrites fell into silence.

All these tactics set the stage for decades of battles between consumer safety advocates and the meat industry. As a result, processed meat remains as hazardous today as it was nearly half a century ago, thanks to aggressive lobbying and political maneuvering.

Meat Producers Took Cues from the Tobacco Industry

The documentary reveals troubling details about how the processed meat industry manipulates scientific opinion.

• The meat industry is attacking scientists with integrity — One notable case involved retired scientist Susan Preston-Martin. Her 1995 study that linked hotdogs to cancer led to an 8% decrease in sales. While that may look like a small number, remember that the hotdog industry is huge in America, and that publication made them lose millions of dollars in potential revenue.

The industry swiftly launched an aggressive campaign to discredit Preston-Martin’s work. She faced attacks questioning her integrity, credibility, and scientific methods, effectively silencing further research efforts.

• How the link was discovered — The documentary team personally went to Preston-Martin’s home in California. There, she summarized the process of her landmark discovery:

“We started out with a group of children who had leukemia and compared them to a group of children who didn’t have leukemia. And we asked the mothers about what they fed the children. And sure enough, the kids with leukemia ate more hotdogs … I was a little bit surprised. And just reserved judgment, which is what epidemiologists do when they find something they don’t expect.”

• Big Tobacco joined the battle against health — Borrowing tactics from the tobacco industry, meat companies intentionally created confusion about the health risks associated with their products. One such example is Oscar Mayer hotdogs, which also happened to be owned by Phillip Morris.

According to anti-tobacco activist Stanton Glantz, Ph.D., tobacco lobbyists sowed doubt to compete with the “body of fact” existing in the public’s minds. This is the playbook that the meat industry followed.

• Science was suddenly captured — To counteract Preston-Martin’s bombshell revelation, AMI brought its own academics into the fold, namely David Klurfeld, Ph.D., to publicly downplay the risks of nitrite.

When personally interviewed by the documentary team, Klurfeld followed the same strategies regarding nitrite by giving this answer — “I don’t think anybody really knows definitively what the answer is.” Furthermore, he said that he doesn’t remember being paid by the AMI despite documented evidence.

How to Protect Yourself from Dangerous Additives

America’s processed meat industry giants bring in billions of dollars for the economy. As such, they exert powerful influence over food policy and public health regulations. It’s high time that the public accept that they’re not interested in keeping you healthy — the only thing that matters is you buy their products.

If you’re concerned about the harmful additives hidden in processed meats, you’re already one step ahead in safeguarding your health. Making simple yet powerful changes in your eating habits not only protects you from dangerous chemicals but also gives you peace of mind about what you’re eating. Here are my recommendations:

1. Cut out processed meats completely — The best way to eliminate your risk from sodium nitrite exposure is to simply remove processed meats like bacon, ham, sausages, and hotdogs from your diet. If you regularly eat these foods, switching to fresh cuts of meat is one of the best decisions you’ll ever make for your health.

2. Cook your meats at home — Preparing meals yourself allows you to control exactly what goes into your food. Cooking fresh meat at home helps you avoid harmful additives that processed meat companies put in their products. When you know every ingredient, you feel better about the choices you’re making.

3. Choose healthier fats — Reducing your intake of linoleic acid (LA) is important because this harmful fat often accompanies processed meats and other junk foods. Replace vegetable oils with healthier alternatives like grass fed butter, tallow, or ghee.

Since LA is ubiquitous in the food supply, it’s impractical to avoid it. To protect your health, keep your intake below 5 grams a day, but if you can get it below 2 grams, that’s even better.

To monitor your intake, I recommend you download the upcoming Mercola Health Coach app that will be released this year. It contains a feature called the Seed Oil Sleuth, which will help monitor your LA intake to a tenth of a gram.

4. Read labels carefully — If you occasionally buy packaged products, always check labels closely for additives like sodium nitrite or E250, as well as LA. Being vigilant protects you and your family from these hidden risks. If you can, buy packaged products made from certified organic sources.

5. Support nitrite-free brands — Look for brands that specifically advertise “nitrite-free” meats. As seen in the documentary, Denmark citizens have safely eaten nitrite-free cured meats for over two decades without negative health effects. By choosing products labeled clearly as free from harmful additives, you encourage the food industry to produce safer foods.

Frequently Asked Questions (FAQs) About Processed Meats and Sodium Nitrite

Q: Why is processed meat pink, and is this natural?
A: Processed meats like ham, bacon, and hotdogs are artificially colored pink by injecting sodium nitrite (E250). Without this chemical additive, these meats would appear dull and gray. The appealing pink color is solely for marketing purposes.

Q: What are the health risks of consuming sodium nitrite in processed meats?
A: Sodium nitrite is linked to significant DNA damage, which increases your risk of colorectal cancer. The chemical forms carcinogenic compounds called nitrosamines, increasing cancer risks even from short-term consumption.

Q: Are sodium nitrites necessary to prevent botulism in processed meats?
A: No. The argument that nitrites prevent botulism is outdated. Nitrite-free curing methods are safe, as proven by Denmark’s 25-year track record of producing nitrite-free meats with zero cases of botulism.

Q: Why hasn’t sodium nitrite been banned despite its proven dangers?
A: Sodium nitrite remains widely used due to aggressive lobbying by the meat industry and political influences. Attempts to ban it have failed due to economic pressure, censorship of research, and tactics borrowed from industries like tobacco.

Q: How can consumers protect themselves from harmful additives in processed meat?
A: The best protection is to avoid processed meats altogether, cook fresh meats at home, choose nitrite-free brands, carefully read ingredient labels, and select products labeled organic or additive-free.