Actualités Watchman

Depression is characterized by persistent low mood, loss of interest or pleasure in daily activities, disrupted sleep, low energy, and impaired concentration. When it goes untreated it raises your risk of disability, chronic disease, and early death.

You feel it before you name it — the weight that settles over you when the alarm goes off, the way phone calls go unanswered, the dishes that pile up because standing at the sink feels like too much. Depression doesn’t just darken your mood; it steals the small actions that hold a life together.

Exercise isn’t a recent wellness trend. It’s been a serious contender in clinical depression research for decades — often outperforming the drugs many default to. For more than two decades, evidence has pointed to movement as a core therapeutic tool, and I have emphasized exercise as a primary treatment option throughout that time.

The earliest widely cited randomized trial to directly compare exercise with an antidepressant for major depressive disorder was published in JAMA in 1999 by James Blumenthal and colleagues, showing exercise performed about as well as an antidepressant in adults with depression.1 A follow-up paper suggested that people who exercised maintained better outcomes over time.2

Even earlier work, going back to the late 1960s, showed antidepressant-level effects when exercise was compared with inactive controls.3,4

Despite that history, most modern treatment pathways still begin elsewhere. Antidepressant drugs often come first, with psychotherapy added when available. Medication rarely improves physical health or energy production and frequently introduces side effects that complicate recovery. Psychotherapy helps many people develop insight and coping skills, yet access remains uneven and progress slows when the underlying biology remains strained.

Depression isn’t a mood problem in isolation. It reflects disrupted energy production, chronic stress signaling, and loss of daily rhythms that anchor wellbeing — not simply a “chemical imbalance” in the brain. When your body perceives ongoing threat — whether from work pressure, poor sleep, or metabolic dysfunction — it keeps pumping out stress hormones like cortisol.

Over time, this chronic signaling exhausts your adrenals, disrupts sleep architecture, and shrinks brain regions involved in mood regulation. Movement addresses those systems directly. That long arc of evidence is why exercise remains an essential part of depression treatment — and why it matters to examine what modern analyses now confirm.

Exercise Stands Toe to Toe with Standard Depression Care

For a systematic review published in the Cochrane Database of Systematic Reviews, researchers examined whether structured exercise truly reduces depression symptoms and how it compares with doing nothing, taking antidepressants, or receiving psychological therapy.5

The review analyzed 73 randomized controlled trials, the most rigorous form of clinical evidence, involving at least 4,985 adults diagnosed with depression. Some participants exercised alone, others exercised while also receiving medication or therapy, and others were placed on waiting lists or usual care.

• Exercise consistently reduced depression symptoms — Across 57 trials comparing exercise to no treatment or inactive controls, depressive symptoms dropped significantly by the end of treatment. In other words, people who moved their bodies felt noticeably better than those who did not. When the researchers looked only at the highest-quality trials, the benefit remained, just slightly smaller, showing the effect was real rather than exaggerated by weak study design.

• The rate of improvement rivaled medications and therapy — When exercise was compared directly with antidepressant drugs or psychological therapy, the review found little to no difference in how much symptoms improved.

That means exercise worked about as well as the treatments most often prescribed, without requiring a prescription or long wait times. Benefits appeared in adults with varying depression severity and across different exercise types. No single demographic group “owned” the benefit, which means you do not need a specific profile to gain from movement.

• What improved was daily functioning, not just mood scores — The researchers looked at the “gold standard” tools for measuring depression, which track specific things that interfere with your day, like how you’re sleeping, your energy levels, and your ability to focus. While the study found that broad “quality of life” scores were hit-or-miss, the fact that these core symptom scores dropped significantly suggests that exercise is hitting the very things that make depression so heavy.

• Exercise compared favorably on side effects — Adverse events from exercise were uncommon and mainly involved mild muscle or joint discomfort. In contrast, participants taking antidepressants reported diarrhea, fatigue, and sexual dysfunction. This contrast matters if you want symptom relief without trading one problem for another.

• The findings open the door to smarter personalization — Exercise was “no more or less effective than psychological or pharmacological treatments” for reducing depression symptoms at the end of treatment. That positions movement not as a “nice add-on,” but as a core option you can use actively, track, and build confidence around as you see progress week by week.

So, the debate is settled: exercise works. But knowing that movement helps isn’t enough when you’re struggling to get off the couch. The real question becomes practical — what kind of exercise, how much, and how hard? A massive 2024 analysis provides the answers.6

Which Types of Exercise Deliver the Strongest Relief?

For a study published in the BMJ, researchers examined which forms and doses of exercise work best for adults with major depression by comparing many interventions at once.7 This review pooled data from 218 randomized trials, covering 14,170 participants, allowing direct and indirect comparisons across exercise styles, medications, therapy, and control conditions.

This moves beyond “exercise works” to “which exercise gives the most return for your effort.” The findings showed exercise reduced symptoms across the board.

• Rates of improvement differed by exercise type — Compared with active controls such as usual care, dancing was beneficial, and walking or jogging produced moderate reductions in depression scores, with similar improvements seen from yoga and strength training. Mixed aerobic exercise and tai chi or qigong also delivered clear benefits. In practical terms, several paths worked, but some moved the needle more than others.

Strength training and yoga had lower dropout rates than many other interventions. People stuck with them. That matters because consistency drives results. An approach you continue beats one you abandon after two weeks.

• Intensity shaped results more than time spent — Higher-intensity exercise produced stronger symptom reductions than lighter activity, even when total weekly exercise time was similar. Intensity here refers to how challenging the activity feels, such as brisk walking versus casual strolling. This helps you focus effort wisely instead of simply adding more minutes.

• Specific groups showed different strengths — Women tended to benefit more from strength training, while yoga and similar practices showed stronger effects in older adults. These patterns support personalization. Matching the exercise to who you are increases confidence and follow-through. When effects were compared side by side, some exercise modalities outperformed antidepressants alone and matched psychotherapy outcomes.

• Exercise works through several overlapping routes rather than one single switch — These include improved brain signaling, better stress regulation, increased self-confidence from repeated success, and social engagement when exercise occurs in groups.

Activities with clear structure and measurable progress, such as adding weight in strength training or increasing pace during walks, supported confidence. Each completed session acts like a scorecard, reinforcing belief in your ability to influence how you feel.

• The practical takeaway focused on choice and challenge — The findings emphasize selecting an exercise you tolerate well, then gradually increasing difficulty to maintain progress. This approach manages mental load, builds momentum, and turns treatment into an active skill you control rather than a passive intervention.

How to Manage Depression with Exercise and Foundational Lifestyle Support

Research gives us the map, but you still have to walk the path. The following steps translate these findings into a daily practice you can start this week — beginning with the simplest, most forgiving form of movement and building from there.

Exercise sets the foundation, but recovery strengthens when you also address dietary fats, gut-brain signaling, light exposure, and inhibitory neurotransmitters that quiet an overactivated nervous system. Here is how to put those pieces together without overload.

1. Start with daily walking and build a stable base — Daily walking is an effective entry point because it improves mood regulation and energy production without overstimulating stress hormones. Start with 10 minutes immediately after waking — before you check your phone, before coffee, before your mind talks you out of it.

Add five minutes each week until you reach 30 minutes, then hold there for a month before building toward one hour. That daily rhythm teaches your brain that movement equals relief, which steadily reduces depressive symptoms.

2. Add simple, repeatable strength or mobility work — Once walking feels routine, layer in light strength training or gentle bodyweight movements two to three times per week. Keep the structure basic and predictable. Clear structure lowers mental load and removes decision fatigue, which often worsens low mood.

A minimal starting routine might include: 10 bodyweight squats, 10 wall push-ups, and a 20-second plank — done twice through. This takes under five minutes and requires no equipment. As this becomes easy, add resistance bands or light dumbbells.

3. Increase intensity carefully and avoid extremes — Here’s the cruel irony of depression: the very thing that helps most — movement — is the last thing you want to do. Your brain lies to you, insisting rest will help. It won’t. Start so small that motivation becomes irrelevant. You don’t need to feel like exercising. You just need to stand up.

From there, start walking and progress gradually by walking faster, adding light resistance, or shortening rest periods. Avoid pushing intense exercise too frequently. Pounding yourself with intense workouts backfires.

It spikes cortisol, fragments sleep, and leaves you more depleted than before. A simple test: you should finish your workout feeling more energized than when you started. If you feel wiped out, need a nap, or dread the next session, you’ve pushed too hard. Scale back and rebuild more gradually.

4. Reduce linoleic acid (LA) to repair mood and energy regulation — LA, a polyunsaturated fat found in vegetable oils and ultraprocessed foods, accumulates in tissues and interferes with mitochondrial energy production that supports stable mood. Mitochondria are the energy-producing structures inside every cell. When they falter, your brain doesn’t get the fuel it needs to regulate mood, motivation, and focus.

Think of them as tiny power plants — when they run low on fuel or get clogged with the wrong inputs, the whole system slows down. When you consume excess LA over months and years, it embeds itself in your cell membranes, including those of your mitochondria.

Once there, it makes those membranes more prone to oxidative damage — essentially rusting from the inside. This impairs energy production and increases inflammation, both of which worsen depression. Eliminate oils such as soybean, corn, sunflower, and safflower. Replace them with whole foods and stable fats like grass fed butter, ghee, or tallow.

Keep LA intake under 5 grams per day, ideally closer to 2 grams, to allow brain and metabolic function to normalize. To help you track your intake, download my Mercola Health Coach app when it’s available. It includes a feature called the Seed Oil Sleuth, designed to monitor your LA intake down to a tenth of a gram.

5. Rebuild gut health and circadian rhythm together — Your gut and brain communicate constantly, and poor digestion raises inflammation that worsens depression. Your vagus nerve carries signals directly from your gut to your brain. When gut bacteria are imbalanced or your intestinal lining is inflamed, those signals carry alarm messages — promoting anxiety and lowering mood.

Support this connection by eating enough carbohydrates to fuel energy production, roughly 250 grams daily for most adults, more if you’re active. Start with easy-to-digest options such as fruit and white rice, then slowly add root vegetables and well-cooked legumes as tolerance improves.

Pair this with daily morning sunlight exposure to reinforce circadian rhythm, improve sleep quality, and stabilize mood-related hormones. Aim for 10 to 20 minutes of direct sunlight within the first hour of waking — ideally without sunglasses, which block the light wavelengths that signal your brain to reset its clock. Overcast days still help; you’ll just need longer exposure.

6. Calm your nervous system by supporting GABA and daily rhythm — Depression often involves an overactive stress response and low inhibitory signaling in your brain. GABA is the primary calming neurotransmitter that helps quiet excessive neural firing. Think of it like your brain’s natural brake pedal. While other neurotransmitters accelerate thoughts and reactions, GABA slows the firing so your nervous system can rest.

Without enough of it, your brain stays stuck in overdrive — anxious, restless, and unable to settle. Supplemental GABA supports relaxation and sleep quality without disrupting brain chemistry. I recommend a dose of 500 milligrams (mg) to 2,000 mg (2 grams) daily.

Lower doses around 100 mg have also shown benefits. Combining GABA with the amino acid L-theanine further enhances these effects. L-theanine mimics GABA’s calming action, essentially fitting into the same locks that GABA opens, which amplifies the relaxation effect.

When daily movement, dietary fat quality, gut and circadian support, and calming neurotransmitter balance work together, depression loses its biological footing. This approach restores energy and emotional stability gradually, without relying on extremes that derail recovery.

FAQs About Exercise and Depression

Q: What does depression look like beyond low mood?
A: Depression commonly involves disrupted sleep, low energy, impaired concentration, and loss of interest in daily activities. Over time, these symptoms interfere with physical health, relationships, and work, increasing the risk of chronic disease and early death.

Q: How effective is exercise compared with antidepressant medication?
A: Large clinical reviews show structured exercise reduces depression symptoms to a similar degree as antidepressant drugs and psychotherapy for many adults. In direct comparisons, exercise performed about as well as medication at the end of treatment, with fewer reported side effects.

Q: Does the type of exercise matter for depression relief?
A: Yes. Walking or jogging, strength training, yoga, dancing, and mixed aerobic exercise all reduce symptoms, but adherence and effectiveness vary. Strength training and yoga tend to have lower dropout rates, while higher-intensity activity produces stronger improvements than light movement alone when done appropriately.

Q: Why is daily walking emphasized as a starting point?
A: Daily walking improves mood regulation and energy production without overstimulating stress hormones. It’s easy to sustain, supports consistency, and builds momentum. Gradually increasing toward one hour per day provides steady benefits without triggering burnout.

Q: Why do diet, gut health, and circadian rhythm matter alongside exercise?
A: Depression reflects disrupted energy production and chronic stress signaling. Reducing LA intake supports mitochondrial function, adequate carbohydrates help stabilize gut-brain signaling, morning sunlight reinforces circadian rhythm, and calming neurotransmitters like GABA help quiet an overactive nervous system. Together with exercise, these factors address depression at its biological roots.

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You can feel it in everyday conversations: the coworker you meet on Monday who’s already counting down to Friday, that friend who cancels plans because they’re “exhausted.”1 There’s no question about it — more and more people are struggling with chronic fatigue and work-related stress. In fact, 6 out of 10 employees in major global economies now report rising levels of workplace stress.2

In response, many of us try to regain balance by eating better and moving more. But beyond these familiar strategies, there’s a surprisingly simple habit that might offer greater benefits: hobbies. While people often turn to them as a way to unwind, new research suggests they do more than just lift your spirits.3

Leisure Crafting Positively Affects Workplace Performance

A study by researchers at the University of East Anglia and Erasmus University Rotterdam4 examined leisure crafting — this involves using a hobby more intentionally through small goals, learning something new, or connecting with others. Published in the journal Human Relations, the study explored how this intentional approach to hobbies might shape people’s daily experiences.

The researchers aim to remind people that it is possible to use their hobbies to enjoy work more or possibly be more creative. Lead author and Associate Professor of Work and Organizational Psychology at Erasmus University Rotterdam, Paraskevas Petrou, Ph.D., said:5

“It’s already known that hobbies are good for your well-being, but our study shows that hobbies don’t just make you happier, they can also help you feel more fulfilled and creative at work. This goes beyond just relaxing or having fun — like binge-watching Netflix — and turns the hobby into something that helps people grow.”

• The study followed nearly 200 working adults — Participants were mid-career employees with an average age of 46. Adults aged 61 and older were included as well, to explore how hobbies affect people at different life stages.6

• How the five-week hobby program worked — One group watched a short hobby-focused intervention video that guided them to approach their hobbies more intentionally by setting personal goals for their hobby, learning something new through it, and building social connections by practicing their hobby with others. Meanwhile, a control group did not watch the video and did not receive any guidance or planning tools.7

• A surprising boost in meaning and creativity — Each week, participants reported how their hobby practice was going, and their answers were compared to that of the control group. The researchers found that those who followed leisure crafting reported greater meaning and creativity at work.8

“We were surprised to see that leisure crafting had a stronger effect at work than in people’s personal lives. We had expected equal benefits in both areas … One possible reason is that people who took part in our study were already fairly satisfied with their lives outside work, but their work life had more room for improvement,” Professor George Michaelides, a study co-author from UEA’s Norwich Business School, said.

• Why do these findings matter? As more workplaces focus on well-being, this study is “the first to be conducted among a mature working population and to demonstrate that leisure crafting can be understood, learned, and displayed by employees.”9 The researchers point to practical steps organizations can take, such as offering hobby-related masterclasses and allocating development funds for learning outside work.10

Get Creative and Be Kind to Your Mind
If you’re thinking about trying a new creative hobby, you’re not just adding something fun to your routine — you’re giving your mind something new to play with. Writing by hand, dancing, painting, or even simple coloring encourages your brain to spot patterns, make new connections, and stay more engaged day to day.

• Creativity can be a ‘fountain of youth’ for your brain — Researchers from the Global Brain Health Institute11 published a major study in Nature Communications, examining nearly 1,500 adults across 13 countries to see whether creative engagement might slow brain aging. Participants ranged from tango dancers in Argentina and musicians in Canada to visual artists in Germany and real-time strategy gamers in Poland.

Creative individuals showed “younger-looking” brain function, with brain imaging and machine learning pointing to stronger connectivity and greater mental flexibility compared to non-creatives.

• Strategy games stimulate the brain — In a second arm of the study,12 non-experts completed 30 hours of training in StarCraft II, a complex real-time strategy game. Within three to four weeks (about five to 10 hours a week), their brain activity showed measurable improvements in areas tied to planning, focus, and learning. A comparison group trained on Hearthstone, a simpler, turn-based game, did not show the same gains.

• Handwriting helps boost memory function — Handwriting supports stronger memory because the physical act of forming letters activates multiple senses and engages brain regions involved in motor control and perception, helping you recognize shapes, process words more deeply, and build lasting neural connections.13

• The colorful benefits of painting — Painting isn’t just about making something pretty; it’s a chance to express yourself. It’s also beginner-friendly, with endless room to grow, no matter your skill level. And when you paint with others, the social connection becomes just as enjoyable as the art itself.14

Enjoy Reading More Books

As more people look for calming ways to unwind, many are rediscovering their love for reading; The Sun15 even dubbed it “the hot new hobby for 2026.” But beyond the trendiness, reading has always been one of the most satisfying and affordable pastimes you can get lost in.

• Reading gives your brain a daily workout — Reading sharpens critical thinking, sparks creativity, expands vocabulary, and deepens knowledge — all while stimulating imagination and keeping your mind active and resilient.16

• Reading can delay Alzheimer’s disease by up to five years — A 2021 study published in Neurology17 followed 1,903 seniors over seven years and found that those who engaged in cognitively stimulating activities like reading developed Alzheimer’s five years later than those who didn’t. Participants with high cognitive activity developed dementia at an average age of 94, while those with low activity saw onset around age 89.18

• It protects you against cognitive decline — A 14-year longitudinal study in International Psychogeriatrics found that older adults who read at least once a week were significantly less likely to experience cognitive decline. The researchers found out that:19

“[T]hose with higher reading frequencies (≥1 time a week) were less likely to have cognitive decline at six-year (AOR: 0.54), 10-year (AOR: 0.58), and 14-year (AOR: 0.54) follow-ups … across all educational levels.”

Reading has also been known to help people sleep better, improve their eyesight, and even reduce gadget use. To learn more about these findings, check out “The Surprising Benefits of Daily Book Reading.”

Cook Up a Storm at Home

Cooking isn’t just a practical skill; it’s a fun, relaxing way to get creative and make meals that you’ll love eating. Even if you’re new to the kitchen, there are plenty of easy, enjoyable ways to get started. No matter how you begin, cooking is a rewarding, confidence-boosting hobby. It’s also a more enjoyable way to eat healthy and be able to avoid eating ultraprocessed foods every day.

• Cooking may support your mental health — Beyond saving money or improving nutrition, cooking at home may offer real mental health benefits. A 2021 meta-analysis published in Frontiers in Psychology reviewed 13 studies involving over 11,000 participants to explore how home cooking affects psychosocial outcomes like self-esteem, mood, and overall well-being.20

“Cooking at home is associated with higher diet quality and nutrient intake … Biological pathways through which improved diet might enhance mental health and well-being include improvements in markers of inflammation, increased intake of antioxidants, which reduces oxidative stress, and changes in the microbiota gut-brain axis,” the authors explained.

• Experiment with ingredients and get comfortable — Start with simple, easy-to-follow recipes that use just a few ingredients and basic techniques. As you get more comfortable in the kitchen, you can experiment with more complex flavors and dishes. Try adding herbs like oregano, ginger, or dill to your next meal — not only will they add depth, but offer health benefits as well.

• Make time for tea — Sipping a cup of tea daily could help lower your risk of diabetes. Researchers from the University of Adelaide found that regular tea consumption may improve blood sugar control, making it a small but powerful dietary habit.21 As the world’s most-consumed drink after water, tea has been valued for centuries.22

One standout variety is Pu-erh, a fermented dark tea also known as Chinese black tea. Its unique fermentation process increases levels of bioactive compounds, including polyphenols, amino acids, and polysaccharides, offering antioxidant and anti-inflammatory benefits.

You can also sip on some green tea or matcha to help you feel more relaxed. Green tea is rich in antioxidants and, like black tea, contains potent polyphenols — especially a catechin called epigallocatechin-3-gallate (EGCG), which has been shown to have even stronger antioxidant activity than vitamins C and E.23

Dance Freely and Move with Intention

Free-form dance is more than art or fun; it’s a powerful and accessible form of exercise that supports both physical and mental health. Unlike structured workouts, this unchoreographed style engages the whole body and brain, allowing for emotional expression, spontaneity, and cardiovascular conditioning all at once.

• Free-form dance has the same intensity as traditional cardio workouts — A new study in PLOS ONE24 found that free-form dancing can match the intensity of traditional aerobic exercise. The research involved 48 adults ages 18 to 83, who were asked to dance freely in five-minute sessions at both moderate and vigorous effort levels.

The participants reached an average of 76% of their maximum heart rate, and vigorous dancing hit 7.5 metabolic equivalents (METs) — like jogging or cycling — while moderate dancing reached 5.6 METs.

• What sets this study apart? Most earlier studies looked only at formal styles like ballet or hip-hop, leaving out how every day, improvised movement might help regular people — this study finally tackled that. The findings indicate that even without strict choreography or a flashy studio, free-form dancing has its benefits, especially when you set weekly movement goals.

Finding a Hobby That You Love

In an article in The Guardian, Daisy Fancourt, professor of psychobiology and expert in social prescribing, explains that hobbies do far more than just pass the time. If you’re thinking of starting one, it helps to reflect and ask yourself:25

• How much time did I actually spend on a hobby last week? Compare this to how much time you wish you’d spent. Noticing that gap can help you be more intentional going forward.

• What aspect of my health am I hoping to improve? If you’re seeking calm, exhilaration, connection, or a sense of purpose, clarify that upfront. The more specific your goal, the easier it is to find a hobby that fits.

• What did I love doing as a child — or wish I’d pursued as a career? Old passions can offer clues. If you dreamed of performing, try local theater. If you wanted to work with kids, look for volunteer roles or intergenerational activities.

• What do I need to get started? You might need a taster session, a how-to video, or just a friend to come along. Local newsletters and social prescribing directories can help you find options.

• Which core needs are currently not being met? Think about what’s missing: autonomy, creativity, physical movement, fun, or purpose. Choose something that balances what your work or daily life lacks.

• What kind of challenge would I enjoy right now? Look for “moderate novelty” — something slightly outside your comfort zone but not overwhelming. That sweet spot tends to deliver the most joy and fulfillment.

Trying out a new hobby always comes with learning curves, and yes, it can feel awkward at first. Hobbies aren’t performances, and they aren’t about perfection. So be proud that you started and go at your own pace.

Supporting Your Health While You Explore New Hobbies

If you’re trying new hobbies, routines, or ways to add purpose to your day, keep in mind that the same intentionality you apply during your free time should also be reflected in how you take care of your body.

1. Rethink your cooking oils — The oils you use in your meals have a major impact on how your cells make energy. Seed oils like canola, soybean, sunflower, safflower, corn, and grapeseed are high in linoleic acid (LA), which can interfere with mitochondrial function. Swap them for more stable fats like grass fed butter, ghee, or tallow.

Poultry and pork are also high in LA, so choose grass fed beef, lamb, or wild-caught fish to support cleaner energy production at the cellular level. These small changes help you feel clearer, steadier, and more energized throughout the day.

2. Nourish your body with the right carbs — Your brain runs best on glucose, but the type of carbohydrates you eat makes a difference. Start with easy-to-digest options like fruit and white rice, then gradually reintroduce root vegetables, legumes, and whole grains. Aiming for around 250 grams of clean, whole-food carbohydrates per day can support steady energy.

3. Don’t sit your life away — Prolonged sitting and a sedentary lifestyle make you a moving target for conditions like hip pain and osteoarthritis. That’s why I suggest walking at least 7,000 steps a day. You don’t need high-intensity workouts; walking, light strength training, or stretching can do the job.

4. Enjoy the sun — Get direct sun exposure on bare skin each day, ideally without sunscreen for short, safe periods. However, if your diet is high in canola, soybean, sunflower, or generic vegetable oils, you may be flooding your tissues with LA, which builds up in your skin and oxidizes easily.

This increases your sensitivity to sun damage, especially during peak hours between 10 a.m. and 4 p.m. To protect your skin and support healthy vitamin D production, remove seed oils from your diet for at least six months before spending extended time in high-intensity sunlight.

Leisure isn’t about checking out or doing nothing; it’s time meant to help you reset. But when most of it turns into scrolling, napping, or zoning out, you often end up feeling more drained than restored.

Leisure crafting offers a better alternative: it’s low-effort but still intentional, giving you a way to unwind without slipping into habits that sap your energy. And when you choose how to spend your downtime instead of letting it disappear, you create a fuller life — one that supports your health, strengthens your relationships, and leaves your days feeling more intentional than wasted.

Frequently Asked Questions (FAQs) About Hobbies and Leisure Crafting

Q: What is leisure crafting, and how is it different from having a hobby?
A: Leisure crafting means approaching hobbies with intention — setting goals, learning something new, or doing them socially. Research shows this purposeful mindset can boost meaning, creativity, and even work satisfaction.

Q: Can hobbies improve mental and brain health?
A: Yes. Studies show that creative hobbies like dancing, painting, reading, cooking, and even strategy gaming are linked to better mood, stronger memory, and brain function that looks biologically younger.

Q: I’m not artistic. Can I still benefit from creative hobbies?
A: Absolutely. Creativity isn’t about talent; it’s about engagement. Handwriting, doodling, rearranging your space, or even making tea with intention can all activate the brain and support mental well-being.

Q: How can I find the right hobby for me?
A: Start by asking what made you happy as a child, what kind of energy you want more of, and what gently challenges you. The best hobby is one you’ll enjoy enough to return to.

Q: What are some small lifestyle shifts that support my hobbies?
A: Simple changes like walking daily, cutting back on seed oils, getting sunlight, and eating nutrient-dense whole foods can improve energy and focus — helping you stay present and engaged in the hobbies you love.

You’ve done everything right — scheduled your prenatal vitamins, researched the best stroller, started that nursery registry. But a single blood test at 24 weeks reveals something you didn’t expect: gestational diabetes. What you don’t know yet is that the nonstick pan in your kitchen and the greaseproof wrapper from last week’s takeout may have tipped the scales.

In the U.S., nearly 1 in 10 pregnant women now receive this diagnosis, a figure that has climbed steadily over time and reshaped how pregnancy risk is understood.1 For years, the conversation centered on familiar explanations such as body weight, age, or family history.

However, large-scale research published in eClinicalMedicine points to an overlooked contributor that reaches far beyond personal health habits: widespread exposure to industrial chemicals that linger in the environment and the human body, namely per- and polyfluoroalkyl substances (PFAS).2

These compounds are not rare, not confined to specific jobs, and not limited to isolated communities. They show up in blood samples from nearly everyone. The key variable isn’t whether you’re exposed — it’s when during pregnancy that exposure occurs. Research published in BMC Pregnancy and Childbirth reveals pregnancy as an exquisitely vulnerable metabolic window, when even modest environmental pressures carry greater weight.3

Subtle disruptions that might pass unnoticed at other life stages take on new significance as the body adapts to support fetal growth. This shifts blame from willpower to water supply, from diet to industrial pollution.

It also raises an urgent question about how everyday chemical exposures interact with pregnancy biology — and why understanding those interactions is essential to protecting long-term metabolic health during pregnancy and in future generations.

Evidence Connects PFAS to Disrupted Blood Sugar Control During Pregnancy

The eClinicalMedicine study examined whether exposure to PFAS affects blood sugar control and diabetes risk, with a specific focus on pregnancy outcomes.4 Researchers systematically reviewed 129 human studies and ran formal meta-analyses using data from up to 111,544 participants, depending on the outcome measured. The goal was to move beyond single studies and see whether consistent patterns emerged across populations, countries, and study designs.

PFAS act as endocrine disruptors — they dock onto cellular receptors meant for natural hormones, sending scrambled signals that disrupt how your body stores fat, responds to insulin, and burns fuel for energy. The paper describes how PFAS activate pathways that regulate fat storage, insulin sensitivity, and energy balance. When these pathways get disrupted, cells burn fuel less efficiently and rely more heavily on insulin-driven control.

• Gestational diabetes showed the clearest and most consistent signal — Exposure to eight different PFAS was linked with higher odds of gestational diabetes, with perfluorooctane sulfonate (PFOS) showing a 13% increase in risk for each doubling of exposure. That means as PFAS levels rose, the likelihood of gestational diabetes rose in parallel. For someone planning a pregnancy, this translates into a measurable risk factor that sits completely outside diet or genetics.

• Insulin resistance increased alongside PFAS exposure — Several PFAS were also associated with higher HOMA-IR scores, a standard measure of insulin resistance that reflects how hard your body needs to work to keep blood sugar stable. Insulin resistance means cells stop responding properly to insulin, forcing your pancreas to push out more of it. The analysis found PFOS and another PFAS — PFNA — consistently raised HOMA-IR values in prospective studies.

In practical terms, if you’re planning pregnancy with elevated PFAS exposure, your cells are already struggling to use insulin before you conceive, setting up a metabolic collision when pregnancy hormones further reduce insulin sensitivity around week 20.

• The pancreas responded by overworking — The review also found higher HOMA-β scores linked to PFAS exposure, which signals increased insulin secretion from pancreatic beta cells. Early on, this looks like compensation, not failure.

The pancreas pushes harder to offset insulin resistance. Over time, that pattern leads to beta-cell exhaustion, a known pathway toward diabetes. This explains why PFAS do not just correlate with blood sugar issues but actively strain the system that regulates glucose.

• Fasting insulin levels rose even before glucose levels changed — Several PFAS were linked with higher fasting insulin in prospective studies, even when fasting glucose and hemoglobin A1c (HbA1c) — a blood test that reflects your average blood sugar level over the previous two to three months — stayed within normal ranges.

This detail matters because insulin rises first when metabolism breaks down. Blood sugar often looks “normal” until much later. The findings show PFAS exposure shifts metabolism in a hidden way long before standard labs flag a problem.

• Cellular stress and inflammation amplify the damage — PFAS increase oxidative stress and inflammatory signaling in metabolic tissues. Oxidative stress is cellular wear-and-tear caused by unstable molecules, while inflammation disrupts insulin signaling inside cells. Together, these processes make tissues less responsive to insulin, forcing the pancreas into overdrive and pushing the body closer to metabolic failure.

The review emphasizes that PFAS exposures are widespread, persistent, and cumulative. You can’t feel them, taste them, or detect them without testing. Yet the data show they influence insulin resistance, pancreatic workload, and pregnancy-related glucose control. But here’s the key nuance that changes how we think about prevention: PFAS don’t affect pregnancy uniformly. The same exposure has radically different effects depending on when it occurs.

Pregnancy Magnifies the Effects of Chemical Exposure

A study published in BMC Pregnancy and Childbirth examined whether PFAS levels measured at different stages of pregnancy influenced gestational diabetes risk.5 Researchers measured blood PFAS levels in early pregnancy around 14 weeks and again in mid-pregnancy around 20 weeks.

Participants included Hispanic, Asian/Pacific Islander, White, and Black participants, with a mix of first-time and experienced mothers. This diversity matters because PFAS exposure and metabolic risk differ across populations, making the findings more relevant to everyday pregnancies.

• PFAS increase gestational diabetes risk across pregnancy stages — Higher blood levels of certain PFAS were associated with higher gestational diabetes risk when measured in early pregnancy, mid-pregnancy, and across both time points combined. Risk rose by roughly 15% to 40%, depending on the compound and timing. This shows that repeated exposure, not just a single spike, drove risk upward.

• Timing affected risk for some compounds — Some PFAS did not raise risk in a straight line across pregnancy. PFOS was linked to higher gestational diabetes risk only in mid-pregnancy, not earlier, while another PFAS — PFUnDA — showed the opposite pattern, with lower risk early and higher risk later. This shows that pregnancy is not metabolically static — the same exposure can have very different effects depending on when it occurs, as hormone levels and insulin demands shift over time.

• Hormonal shifts during pregnancy amplify chemical effects — Mid-pregnancy brings rising insulin resistance driven by placental hormones. PFAS exposure during this window intensified that natural resistance, pushing glucose regulation past a breaking point.

These forces worsen glucose control precisely when pregnancy already demands metabolic flexibility. Translation: The contaminated water you drank in week 14 may affect your baby differently than the same water in week 20. This knowledge supports practical prevention strategies focused on reducing exposure before and during pregnancy rather than waiting for abnormal glucose tests to appear.

Steps to Reduce PFAS Exposure and Protect Against Gestational Diabetes

If you are pregnant, planning a pregnancy, or supporting someone who is, this is where action matters most. The evidence shows PFAS exposure adds metabolic strain at the exact time your body already works harder to control blood sugar.

Addressing the source of that strain first lowers pressure on glucose regulation instead of reacting after problems show up. PFAS are called “forever chemicals” because they resist breakdown in both the environment and your body. The average elimination half-life ranges from two to five years for common PFAS like PFOS and PFOA.

This means if you reduce exposure today, blood levels will drop by only 50% after two to five years. For women planning pregnancy, this timeline matters: starting PFAS reduction at least 12 months before conception allows blood levels to drop meaningfully before the metabolically vulnerable window of pregnancy begins. If you’re already pregnant, start reducing PFAS immediately — every reduction in ongoing exposure matters, even in trimester two or three.

1. Filter your drinking water to reduce daily PFAS intake — Many municipal water supplies contain PFAS from industrial runoff and firefighting foam contamination. Using a high-quality water filtration system designed to remove PFAS reduces a steady background source that accumulates over weeks and months.

2. Reduce contact with grease-resistant food packaging — PFAS are commonly used in fast-food wrappers, takeout boxes, microwave popcorn bags, and other oil-repellent materials. To cut your exposure, choose fresh foods over fast food and takeout, focusing instead on cooking meals at home. Avoid items packaged in grease-resistant paper, since this is a common source of PFAS.

3. Avoid nonstick cookware — Heat increases PFAS migration from nonstick surfaces into food. Cooking with safer materials like stainless steel limits direct transfer into meals, which is especially important during pregnancy when metabolic tolerance narrows.

4. Limit stain-resistant and water-repellent household products — Carpets, furniture, mattresses, and clothing labeled stain-resistant or waterproof often rely on PFAS chemistry. Choosing untreated natural materials and washing new textiles before use lowers ongoing skin contact and household dust exposure, which compounds over time.

5. Use a broader detox strategy that addresses multiple toxins at once — PFAS do not act alone. Some enter your body as hitchhikers on microplastics, which behave like sponges for environmental toxins.6 The universal detox solution detailed in my upcoming book, “Microplastics Cure,” is designed to address far more than plastic particles alone.

The same science-based strategies outlined in the book also support the removal of other persistent pollutants, including PFAS, by reducing overall toxic load and strengthening your body’s natural resilience.

“Microplastics Cure” provides a clear, science-based guide for navigating one of today’s most overlooked health challenges. Rather than dwelling on what can’t be avoided, it shows where meaningful change is possible and how small, informed choices reduce toxic burden. In a world where plastic and chemical exposure have become routine, this approach offers a practical path forward that puts control back in your hands.

6. Rebuild cellular energy to restore insulin sensitivity before pregnancy — Reducing PFAS exposure removes one driver of insulin resistance. But if your cellular energy production is already compromised — often from years of inadequate carbohydrate intake or seed oil damage — your glucose handling will struggle even with low PFAS levels. Both strategies work together: remove the external toxins while rebuilding internal metabolic capacity.

Gestational diabetes develops on a foundation of insulin resistance that often begins years earlier. Insulin allows glucose to enter your cells so it can be used for energy. When cells run low on fuel, that signal weakens and glucose stays in the bloodstream, forcing your body to release more insulin. Restoring cellular energy reverses this breakdown.

For most adults, that means adequate carbohydrates rather than restriction — roughly 250 grams per day — which supports thyroid function, metabolic rate, and stable glucose handling. Chronic carbohydrate restriction raises stress hormones and worsens insulin sensitivity over time. Removing seed oils is just as important.

Linoleic acid (LA) from soybean, corn, canola, sunflower, safflower, cottonseed, and grapeseed oils disrupts mitochondrial energy production and interferes with insulin signaling. Your mitochondria are cellular power plants — when they function well, cells have ample energy and readily accept glucose.

When seed oils damage mitochondrial membranes, energy production drops, glucose builds up in your bloodstream, and insulin resistance follows. Eliminating packaged foods and restaurant meals cooked in seed oils, while using traditional fats like grass fed butter, ghee, or tallow, reduces metabolic strain and lowers the insulin demand placed on your body before pregnancy begins.

FAQs About PFAS and Gestational Diabetes

Q: What is gestational diabetes and why is it becoming more common?
A: Gestational diabetes occurs when blood sugar rises during pregnancy because the body can’t regulate glucose effectively under increased metabolic demand. In the U.S., it now affects nearly 1 in 10 pregnancies, a rise linked not only to traditional factors like age or weight, but also to environmental exposures that interfere with normal glucose control.

Q: How are PFAS connected to gestational diabetes risk?
A: Large-scale research shows that higher exposure to PFAS aligns with higher odds of gestational diabetes. These chemicals interfere with hormone signaling involved in metabolism, increase insulin resistance, and force your pancreas to work harder to keep blood sugar stable, even before standard lab tests show abnormalities.

Q: Why does the timing of PFAS exposure during pregnancy matter?
A: Pregnancy is a biologically sensitive window. Studies measuring PFAS in early and mid-pregnancy show that risk changes depending on when exposure occurs. Hormonal shifts during mid-pregnancy naturally increase insulin resistance, and PFAS exposure during this period adds extra metabolic strain, pushing glucose regulation past a tipping point.

Q: How can PFAS exposure be reduced during pregnancy or before conception?
A: Key steps include filtering drinking water, limiting contact with grease-resistant food packaging, avoiding nonstick cookware, and reducing use of stain-resistant or water-repellent household products. These changes lower daily exposure to PFAS, which are widespread, persistent, and accumulate over time.

Q: Why is improving insulin sensitivity before pregnancy important?
A: Gestational diabetes often develops on a foundation of insulin resistance that builds for years. Supporting cellular energy production, eating adequate carbohydrates, and removing seed oils that disrupt mitochondrial function strengthen glucose handling before pregnancy begins. Addressing these root causes early reduces metabolic strain during pregnancy and lowers long-term risks for both mother and child.