Watchman News

Each year, millions of people battling cancer or chronic illness face a hidden, life-draining enemy: their bodies begin to waste away from the inside out. Muscles shrink, energy fades, and strength disappears — even when food intake stays the same. This wasting process, known as cachexia, isn’t caused by poor appetite alone. It reflects a deeper breakdown in your body’s ability to produce and use energy, leaving people weaker by the day despite their best efforts to recover.

What makes cachexia especially devastating is how quietly it develops. Early signs like fatigue, declining stamina, or subtle muscle loss are often dismissed as side effects of aging or illness. Yet behind these symptoms lies a profound shift in metabolism — one that turns your body from a builder into a burner, consuming its own tissues just to keep systems running.

Over time, this internal energy crisis accelerates frailty, worsens treatment outcomes, and robs people of the vitality needed to heal. Researchers are now rethinking this condition through the lens of metabolism rather than malnutrition.

By tracing how energy production falters deep within the cell, researchers have begun uncovering why muscle and strength vanish even in well-fed individuals — and how restoring the body’s energy balance could stop or even reverse that decline. This emerging science points to a powerful idea: rebuilding strength isn’t just about calories or protein, but about reigniting your body’s capacity to generate life-sustaining energy.

Stopping Muscle Wasting Starts with Restoring Energy

A study published in Molecular Metabolism found that muscle loss during cancer and chronic illness happens because your body’s energy system breaks down — not just because of inflammation or poor nutrition.1

The researchers discovered that muscles in animals with severe wasting had much lower levels of nicotinamide adenine dinucleotide (NAD+), a key molecule that fuels energy production inside mitochondria — the “power plants” of your cells. When NAD+ runs low, cells can’t convert food into energy, forcing your body to break down its own muscle tissue to survive.

• Energy failure drives muscle loss — When scientists examined muscle tissue, they found that the mitochondria were barely working. This energy shortage caused muscles to weaken and shrink. At the same time, NAD+ levels had collapsed, showing that the body’s entire energy-making system was out of balance.

• Restoring NAD+ brought muscles back to life — When researchers used a treatment that blocked the harmful signals driving this breakdown, NAD+ levels bounced back, and energy production restarted. The enzyme that helps your body make NAD+ from nutrients like vitamin B3 also returned to normal. As a result, muscle cells began repairing themselves and regaining strength.

• Muscles got stronger even without shrinking the tumors — Treated animals lived longer and maintained muscle mass, not because their cancer improved, but because their cells could once again make energy efficiently. That finding showed that fixing metabolism, not just treating disease, is key to rebuilding strength.

• Inflammation plays a role but isn’t the main cause — While inflammation was present, the real problem came from the cells’ loss of energy capacity. Once NAD+ and mitochondrial function were restored, muscle repair resumed even in the presence of ongoing inflammation.

• Energy restoration, not calories, reverses wasting — NAD+ acts like a rechargeable battery that keeps your cells running. When that battery drains, your body loses the ability to power movement, repair tissue, and stay resilient. Restoring NAD+ recharges the system, helping you regain energy, preserve strength, and slow the spiral of wasting from the inside out.

Low Metabolism Is the Real Cause of Wasting

A commentary on the Molecular Metabolism study2 by bioenergetic researcher Georgi Dinkov reinforced that cachexia reflects a breakdown in metabolism, not just inflammation.3 Muscle wasting in cancer and other chronic conditions happens when oxidative metabolism — your body’s main energy-producing process — slows down.

• Energy loss begins inside the mitochondria — When these engines stop working properly, levels of NAD+ drop sharply. This loss of energy is not just a symptom of disease but one of its main causes — the engine driving the wasting process.

• Inflammation and environmental factors worsen the decline — This drop in cellular energy is often made worse by long-term inflammation and by polyunsaturated fats like linoleic acid (LA) found in seed oils. These factors further weaken your body’s ability to make energy. Dinkov emphasized that inflammation happens after the energy system breaks down — it doesn’t start the problem.

• Cancer shifts energy production into an inefficient state — When mitochondrial metabolism fails, Dinkov explained, cancer cells compensate by producing energy in the cell’s fluid compartment instead of the mitochondria. This process regenerates small amounts of NAD+ but produces large quantities of lactate — a form of metabolic “emergency mode” that feeds further dysfunction.

• Supporting NAD+ regeneration helps block wasting — According to Dinkov, preventing NAD+ depletion or restoring mitochondrial NAD+ levels could stop or even reverse muscle wasting. He highlighted that simple compounds that sustain oxidative metabolism — including niacinamide (vitamin B3), methylene blue, CoQ10, vitamin K, and emodin — help maintain mitochondrial energy, block the wasting process, and support recovery.

Niacin Recharges Your Body’s Energy System and Slows Muscle Wasting

A study published in Nature Communications found that giving niacin, a form of vitamin B3, replenished NAD+ in both muscle and liver tissue of mice with severe cancer-related wasting.4 When NAD+ levels were restored, muscle mass and strength improved, mitochondrial function rebounded, and energy production stabilized, even during chemotherapy.

While this study demonstrates NAD+ repletion’s therapeutic potential, I disagree with the use of niacin as the optimal delivery form. Based on my review of the literature, niacinamide (nicotinamide) is a far more effective NAD+ precursor with several critical advantages: it converts more efficiently to NAD+ via the salvage pathway. For oral supplementation, an effective dose is approximately 50 mg three times daily.

However, we’re launching far superior next-generation formulations early next year that utilize advanced liposomal delivery to place niacinamide directly into cells with near-complete absorption efficiency. This targeted delivery eliminates first-pass metabolism and allows us to achieve equivalent or superior NAD+ repletion with dramatically lower doses — as little as 1-2 milligrams — while avoiding the gastrointestinal and hepatic burden of higher oral doses.

These innovations represent a significant leap forward in NAD+ optimization, combining the correct biochemical precursor with delivery technology that maximizes cellular uptake and minimizes waste.

• Muscle loss was traced to a failure in the cell’s ability to make NAD+ — In cancer cachexia, the enzyme responsible for turning nutrients like vitamin B3 into NAD+ was found to be dramatically reduced in both animals and human cancer patients.

This drop meant that even when nutrients were available, the muscle cells couldn’t convert them into energy. In humans, low expression of this enzyme was linked with abnormal metabolic profiles, even before patients began losing weight, suggesting that energy failure begins long before visible wasting.

• Niacin helped rebuild energy balance in multiple organs — In mice with aggressive cancer and those with slower-growing tumors, niacin increased NAD+ in both skeletal muscle and liver tissue. This not only boosted adenosine triphosphate (ATP) — your body’s main energy molecule — but also improved mitochondrial health and protein synthesis.

Muscles treated with niacin regained mass, showed fewer signs of breakdown, and partially recovered grip strength. These benefits occurred without shrinking the tumors, showing that the improvement came from fixing metabolism, not suppressing cancer.

Niacin also increased the number and quality of mitochondria by raising levels of a protein that controls mitochondrial growth and renewal. Treated animals had higher mitochondrial DNA, greater energy capacity, and stronger muscle fibers. This effect was consistent across both fast and slow models of wasting, meaning niacin worked regardless of disease severity.

• The findings open the door to simple metabolic therapies — The study revealed that both muscle and liver NAD+ deficiency are central to cancer wasting, making energy repair a system-wide issue. By correcting NAD+ metabolism, niacin helped maintain energy homeostasis and prevent further tissue breakdown.

• Clinicians are exploring early, targeted treatments to complement metabolic repair — A review in the British Journal of Clinical Pharmacology noted that millions live with undiagnosed muscle wasting, often before visible weight loss occurs.5

Researchers are testing new drugs like selective androgen receptor modulators (SARMs) and ghrelin agonists to stimulate muscle protein synthesis. Yet, results so far show these drugs boost muscle size more than strength, underscoring that restoring NAD+ and metabolism — not just building tissue — remains the true key to lasting recovery.

Rebuild Your Energy from the Inside Out

If you’ve been losing strength, struggling with fatigue, or watching your weight drop even when you’re eating enough, the problem isn’t just what’s on your plate — it’s how your body is using that energy.

The research shows that muscle wasting, weakness, and metabolic decline all start when your cells lose their ability to make energy efficiently. To reverse that, you need to recharge your metabolism and restore NAD+, the molecule that powers your mitochondria and keeps your body’s repair systems running. Here’s how to start rebuilding your strength and energy from the inside out:

1. Restore your cellular “battery” with niacin-rich foods and niacinamide — If your energy feels drained no matter how much you rest, it’s often because your NAD+ levels are low. Niacin and its gentler form, niacinamide, provide the raw materials your body needs to make NAD+ again.

Adding small daily doses — whether through food sources like grass fed beef liver or mushrooms, or through a supplement — helps your cells switch back to efficient energy production. This change supports your muscles, liver, and brain at the same time. Long-term use of niacin carries a risk of side effects, so consider taking niacinamide instead, at a dosage of 50 milligrams three times daily, to increase NAD+ production.

2. Feed your mitochondria with the right nutrients — Your mitochondria need more than calories — they need cofactors like CoQ10, vitamin K, and riboflavin to generate ATP. If you’ve been feeling persistently tired or weak, restoring these nutrients helps your body “remember” how to produce steady, clean energy again. Think of them as tools that rebuild your inner power plant.

3. Eliminate the metabolic “brakes” hiding in your diet — If you’re using seed oils like soybean, corn, sunflower, or canola oil, it’s time to stop. These seed oils are high in LA that interferes with how your cells produce energy and triggers chronic inflammation. Replace them with stable fats such as grass fed butter, ghee, or tallow. Over time, this swap lightens the oxidative load on your body and helps your metabolism run smoothly again.

4. Lower your stress hormones through deep rest and real food — When you’re in a prolonged stress state, your body floods itself with cortisol and adrenaline, which accelerate tissue breakdown. Balanced meals with enough protein, natural carbs like fruit or white rice, and mineral-rich salt calm your nervous system and bring your metabolism back into balance. Avoid long-term fasting or extreme calorie restriction — these approaches only drain your energy further.

5. Use light and movement to activate recovery — If you’re able, get daily exposure to natural sunlight and gentle activity like walking or stretching. Sunlight stimulates mitochondrial enzymes that boost ATP production, and even short bursts of movement tell your muscles to stay active and responsive. The goal isn’t intensity — it’s consistency.
Every step, every ray of light, is a signal to your cells that you’re rebuilding strength from the inside out. When you nourish your metabolism this way, you’re not just treating symptoms — you’re resetting your body’s ability to generate energy, heal tissue, and regain vitality on its own terms.

FAQs About Low Metabolism, NAD+, and Muscle Wasting

Q: What exactly is cachexia, and how is it different from normal weight loss?
A: Cachexia is a wasting syndrome that causes muscle and weight loss even when you’re eating enough. Unlike dieting or starvation, it isn’t caused by calorie restriction. Instead, your body’s metabolism shifts into crisis mode — it stops producing energy efficiently and begins breaking down muscle tissue to stay alive. This process drains strength, weakens immunity, and makes recovery from illness more difficult.

Q: What role does NAD+ play in preventing muscle wasting?
A: NAD+ is a molecule every cell needs to convert food into usable energy. When NAD+ levels drop, your mitochondria — the parts of your cells that make energy — stop working properly. This leads to fatigue, weakness, and muscle loss. Restoring NAD+ helps your cells generate energy again, rebuild tissue, and protect against further breakdown.

Q: How does niacin help restore energy and strength?
A: Niacin, also known as vitamin B3, replenishes NAD+ in your cells. Research from Nature Communications showed that niacin restored NAD+ in both muscle and liver tissue of cancer patients and animals with severe wasting.6 Once NAD+ levels normalized, muscle strength, energy production, and mitochondrial health all improved — even during chemotherapy.

Q: Why are seed oils like soybean or canola oil harmful to metabolism?
A: Seed oils are high in LA, a type of polyunsaturated fat that disrupts how your cells produce energy. These unstable fats oxidize easily, promoting inflammation and damaging mitochondrial function. Over time, this slows metabolism and worsens fatigue and muscle loss. Replacing seed oils with stable fats such as grass fed butter, ghee, or tallow helps restore healthy energy production.

Q: What are the best ways to support healthy energy metabolism naturally?
A: Start by nourishing your body with niacin-rich foods or niacinamide, CoQ10, vitamin K, and other nutrients that feed your mitochondria. Avoid seed oils and processed foods, eat balanced meals with natural carbohydrates and protein, and manage stress with rest and sunlight exposure. Gentle movement, such as walking or stretching, helps reactivate muscle function. Together, these steps recharge your metabolism and help you rebuild strength from the inside out.

Millions of adults in the U.S. fail to meet their daily dietary fiber requirements, a fact that often goes unnoticed until serious health issues emerge. According to a study published in Nature Metabolism by scientists investigating gene activity, certain molecules from fiber appear to latch onto specific regions in your DNA.1 This means you get more than digestive support: your body’s own genetic processes are influenced by the fiber on your plate.

You might not know that grains, vegetables and fruits containing this carbohydrate help maintain everything from heart function to cellular repair. Research published in Nutrients journal points to an even stronger connection between fiber intake and reduced cancer rates, underscoring how important it is to get enough of this unassuming nutrient.2

Some people believe fiber only matters for regularity, but these carbohydrates are also tied to hormone regulation, immune support, and overall metabolic stability.3 You deserve to see real results when you change your eating habits, and fiber offers that in straightforward ways. However, it’s important to get your gut healthy before adding fiber to your diet.

Fiber’s Role in Influencing Your Genes

A study published in Nature Metabolism4 set out to investigate how specific substances derived from dietary fiber interact with human cells at the genetic level. The main focus was on normal colon tissue and colorectal cancer (CRC) cells, giving researchers a chance to see whether these fiber-related compounds triggered beneficial or disruptive responses.

Unlike many broad dietary studies, this one narrowed its lens onto molecular events that happen inside cells when they come into contact with byproducts of fiber digestion, such as the short-chain fatty acids (SCFAs) propionate and butyrate. Researchers conducted lab experiments on normal, non-cancerous cells and CRC cells to gauge whether these fiber byproducts encourage healthy development or slow down malignant growth.5

The findings showed that these compounds could physically attach to certain spots on the cell’s DNA “packaging,” which includes proteins known as histones.6 This attachment caused changes in how genes get turned on or off, a phenomenon called epigenetic regulation. For the healthy cells, gene regions associated with normal growth and stable functioning lit up more consistently, while genes connected to uncontrolled proliferation stayed relatively quiet.

Researchers noted that this pattern was far more pronounced when cells were exposed to higher doses of the fiber byproducts for a set period. One interesting detail is that the CRC cells exhibited a different response profile.7 When they encountered these same fiber-derived substances, genes tied to cancerous or aggressive behaviors were frequently dialed down.

The investigators emphasized that this doesn’t necessarily mean fiber alone stops cancer, but it suggests that certain molecules from fiber help guide cells away from harmful pathways. Another angle involved mapping how each DNA segment responded, showing that the compounds often targeted regions controlling growth. Scientists also noticed differences in how strongly these fiber-related molecules bonded to the cell’s genetic “landing sites.”8

In normal cells, the bonding was robust in areas that encouraged stability, meaning the system kept essential genetic circuits running smoothly. In CRC cells, binding patterns leaned toward shutting down or reconfiguring problematic circuits. This dual nature indicated that these fiber byproducts could sense if the cell was healthy or abnormal, then adjust accordingly.

Further analysis examined which genes were hit the hardest. Some controlled how fast cells multiply, while others governed defensive functions like apoptosis — the process that tells defective cells to self-destruct.9 This entire chain of events underscores how something as basic as eating enough fiber might help your body harness anticancer protection at the cellular level.

The Protective Role of Fiber in Reducing Cancer Risk

An umbrella review published in the journal Nutrients10 examined 11 large-scale meta-analyses that focused on the role of dietary fiber in reducing the likelihood of several common cancers. These meta-analyses collectively assessed a wide range of patient data, aiming to link dietary patterns to measurable shifts in cancer incidence.

Investigators compared individuals who regularly ate ample amounts of fiber — often exceeding the typical intake recommended by many national guidelines — to those whose eating habits were comparatively low in fiber.

Some of the analyses concentrated on populations that were already at higher risk for malignancies, while others looked at generally healthy adults who maintained diverse diets. The researchers behind this umbrella review11 looked for consistent patterns across different age groups and geographic regions.

They came away with a strong conclusion: the more fiber people consumed, the lower their chance of developing certain cancers, especially gastric, esophageal, ovarian, and endometrial tumors.

Investigators noted that in several meta-analyses, people with higher fiber consumption had a reduced likelihood of gastric cancer.12 Gastric refers to your stomach itself, and these findings are especially notable since stomach cancers often go unnoticed until they are advanced. The authors emphasized that even moderate increases in total daily fiber showed a measurable shift in the overall incidence of gastric tumors.

For endometrial cancer (cancer of the uterine lining), the researchers saw a consistent link with robust fiber intake.13 Endometrial tissue is highly responsive to hormonal factors, and disruptions in estrogen or other hormones set the stage for irregular growth.

According to the review, “Since estrogen stimulation is also a strong causative factor for endometrial cancer, the estrogen-inhibiting and pro-excretory effects of dietary fiber play a protective role against endometrial carcinogenesis.”14

Ovarian cancer findings stood out as well.15 While less common than breast or lung cancer, ovarian malignancies are typically more aggressive when they appear. The researchers suggested, “Dietary fiber may hinder the progression of ovarian cancer by modifying bacterial macroflora and enhancing excretion, resulting in reduced serum levels and availability of estrogens, and ultimately reducing the bioavailability of steroid hormones.”16

The authors also revisited a handful of studies about breast cancer.17 Those showed that greater fiber ingestion tracked closely with fewer instances of tumor growth, especially in postmenopausal individuals. One explanation offered across several discussions within the umbrella review was that dietary fiber might reduce estrogen reabsorption.

By preventing excessive hormone recirculation, fiber could help maintain balanced hormone levels, thus diminishing the conditions under which abnormal breast cells would flourish.

Beyond these disease-specific details, some of the meta-analyses examined an intriguing aspect of how fiber moderates inflammation.18 When inflammation runs rampant, it feeds the growth of malignant cells in various tissues. While the reviewed papers did not universally measure inflammatory markers, a few singled out fiber’s ability to keep inflammation in check.

In terms of a biological mechanism, fiber might help regulate hormone pathways for endometrial and breast tissues and also curb ongoing oxidative stress in the digestive tract.19 As an umbrella review, it drew from numerous research angles without fixating on one single mechanism, yet the unifying message is that a fiber-rich meal plan lowers the odds of several distinct cancers.

Fresh Perspectives on Fiber’s Benefits

A narrative review published in the journal Nutrients took a sweeping look at why people in modern society lag behind on daily fiber consumption and how this shortfall affects overall health.20 The researchers compiled evidence from diet surveys, biochemical studies, and broader population observations to uncover a pattern: people living in regions where fiber intake is minimized often report more issues with overall metabolic balance.

By highlighting this gap, the authors wanted to raise awareness about a mismatch between the way individuals eat today and what the body has evolved to handle. The review did not only examine those with obvious diseases; it also investigated generally healthy adults whose diets rely heavily on pre-packaged, refined products.

The key takeaway was that when fiber levels stayed low for months or years, the authors saw stronger signs of what they described as chronic metabolic strain.

The paper also touched on a specific area often overlooked in everyday health conversations: the structural role of fiber in digestive flow.21 Although many might assume fiber is just about “keeping things moving,” the authors explained that a lack of fibrous foods disrupts the way intestinal muscles contract and relax. This manifests as unpredictable bowel habits, occasional abdominal discomfort, and an overall sense of sluggishness.

Such shifts, they noted, are rarely instant but tend to build over a gradual period, especially when someone’s diet consistently leans on highly processed fare. Overall, the Nutrients narrative review22 underscored how the everyday process of choosing fibrous foods sets off a series of protective events.

Instead of discussing fiber solely for digestion, it emphasized how a well-structured diet based on both soluble and insoluble sources helps stabilize metabolic routines that impact long-term vitality. According to the authors:23

“Given the plethora of scientific evidence that corroborate the multiple and varied health benefits of dietary fiber, and the risks associated with a diet that lacks fiber, the optimization of fiber within our diets represents an important public health strategy to improve both metabolic and overall health. If implemented successfully, this strategy would likely result in substantial future health benefits for the population.”

Strengthening Your Gut (and Overall) Health with Butyrate

As mentioned above, when fiber is digested, it produces byproducts called SCFAs, which have distinct physiological effects and play an important role in human health. One particular type, butyrate, stands out for its unique properties that promote metabolic health.

Butyrate is produced by certain beneficial bacteria in your gut. When you nourish these bacteria with specific types of fiber, they ferment the fiber and release butyrate. Butyrate, in turn, helps nourish your colon cells, which rely on it as a main energy source.

Having optimal butyrate levels keeps your gut lining resilient, and is key for keeping unwanted substances out of your bloodstream. When you support your colon cells with butyrate, you help maintain tight junctions in your gut, which stop large particles or toxins from passing into your body. That’s why a shortage of butyrate weakens your intestinal barrier.

Butyrate also plays a role in curbing inflammation. When your gut lining weakens and allows pathogenic particles to slip through, your immune system goes into overdrive. This triggers extra inflammation, which spreads over time and affects not just your digestion but also your metabolism and mood.

However, remember that the goal isn’t to completely seal off your gut wall — it’s partially permeable because you need it to absorb nutrients, water, and other key substances. Rather, you want it to be selective. Your gut lining must let in the vitamins and minerals you need, yet block harmful germs and toxins. By promoting butyrate production through fiber-rich eating habits, you help your gut do exactly that, all while fueling the cells that keep your digestion on track and your health protected.

Having an Unhealthy Gut Microbiome Wrecks Your Butyrate Production

Butyrate is indeed a metabolic powerhouse, and there’s solid research supporting its multiple benefits for fat oxidation (helping curb obesity),24 glucose and insulin levels,25 and even brain health.26 However, keep in mind that your butyrate production relies on how healthy your gut microbiome is.

Your gut microbiome contains both helpful and not-so-helpful bacteria, and the balance between them can make or break your overall health. When the balance tilts in the wrong direction, you get what’s known as dysbiosis. This means you could have too many harmful bacteria or insufficient beneficial bacteria, which then leads to reduced butyrate production and a weaker gut barrier.

Over time, low butyrate production increases your risk for various health problems, from digestive disorders to struggles with body weight, fatigue, and blood sugar management. This stresses the importance of having a varied and fiber-filled diet, as it is essential in improving your gut environment to promote good health.

And while butyrate supplements do exist and could be an acceptable substitute, it is actually more cost-effective and sustainable if you encourage your own gut bacteria to produce it. Again, this can be done by gradually easing into a fiber-rich diet, which I’ll further discuss below.

Simple Ways to Boost Your Daily Fiber

If your daily meals revolve around processed snacks or quick grab-and-go options, you might notice sluggish digestion, uneven energy, and stubborn weight issues. I’ve seen so many individuals struggle with these exact concerns, and more often than not, the root cause is an overconsumption of processed foods and a steady lack of whole foods rich in dietary fiber.

What’s more, beneficial bacteria groups like Faecalibacterium prausnitzii and Roseburia, which produce butyrate, thrive on fiber-rich diets, so when you skip whole fruits and vegetables and rely on low-fiber options like processed foods, you starve these good bacteria, limiting their ability to ferment the fibers that create butyrate. Overall, your digestive rhythms get thrown off, gut healing slows down, and metabolic balance shifts in an unhelpful direction.

However, keep in mind that if your gut health is poor, simply increasing your fiber intake to promote SCFA production is highly counterproductive. Why? Because when you eat fiber with an imbalanced gut microbiome, the bad bacteria will ferment the fiber and produce endotoxins — a mitochondrial poison that undermines metabolism and cellular function.

Hence, to truly benefit from a high-fiber diet, you need to first heal and seal your gut so that beneficial bacteria can thrive, and getting enough carbs is an important part of that process. Here are five steps to safely add fiber into your life and increase your butyrate production effectively:

1. Begin with gradual carbohydrate increases — Start by aiming for around 200 to 350 grams of carbohydrates each day. This range helps support cellular energy by giving your body the fuel it needs without pushing your system too hard. If you don’t know your current carbohydrate intake, you might try tracking your meals for a day or two to get a rough baseline. Then, work up slowly to land within that zone.

2. Start with simple, easy-to-digest carbs — If your gut is sensitive or compromised, avoid jumping straight into whole grains or raw vegetables. Instead, begin with easier-to-digest carbohydrate sources like white rice, whole fruits, or fruit juices with pulp. This helps reduce digestive strain while allowing your body to adjust gradually.

3. Support your gut with dextrose water (if needed) — If you experience extreme bloating, intense discomfort, or chronic irregularity, consider using dextrose (glucose) water for a short time. Sipping small amounts throughout the day can help stabilize energy levels while giving your gut time to heal. This step should only be used for one to two weeks before moving on to fiber-containing foods.

4. Gradually introduce fiber-rich foods — Once your gut starts to feel more stable, begin adding more fibrous carbs. After white rice and whole fruits, try root vegetables before progressing to leafy greens or whole grains. This gradual approach allows your gut bacteria and mitochondria to adjust without overwhelming your system.

5. Expand your diet with variety — Once your digestion feels balanced — meaning bowel habits, bloating, and overall comfort are under control — diversify your fiber sources. Slowly introduce non-starchy vegetables, starchy options like sweet potatoes or squash, legumes, and eventually whole grains. A wide variety of fiber-rich foods helps support beneficial gut bacteria and keeps your diet both nourishing and satisfying.

Before bedtime arrives, the food choices you’ve already made today may be influencing how well you sleep. Research published in the preprint repository medRxiv found that everyday dietary habits — the ordinary decisions you make at breakfast, lunch, and dinner — were associated with measurable changes in sleep the very next night.1 The standout factor was fiber, which was tied to a more restorative night spent in the sleep stages most closely linked to physical recovery, memory formation, and brain health.

Most people think about sleep purely in terms of hours, but that approach misses an important part of the picture. What matters just as much is what happens during those hours. Deep sleep repairs tissues, supports immune function, and restores energy, while REM sleep helps you process emotions, strengthen memories, and maintain cognitive performance. A night that shifts more time toward these restorative stages is a fundamentally better night, even if the total hours stay the same.

The research surfaced another insight worth paying attention to: when you eat appears to matter alongside what you eat. The timing of meals influenced sleep through a different set of mechanisms than food quality did, which means there is more than one lever you can pull to sleep better.

Taken together, these findings challenge the idea that better sleep requires complicated routines, expensive devices, or specialized supplements. The evidence points somewhere much simpler — the ordinary food decisions you make throughout the day may create immediate physiological effects after you turn out the lights.

The Quality of Your Sleep Starts at the Dinner Table

This observational study examined 4,793 person-nights, meaning 4,793 separate days paired with the following night’s sleep data, from 3,598 adults enrolled in the Human Phenotype Project in Israel.2 Researchers tracked what people actually ate in daily life and then examined how those choices related to their sleep that same night. Because the study observed real-world eating habits rather than assigning diets, it can identify associations but cannot prove that food choices directly caused the sleep changes.

Participants, who averaged 52.7 years of age, logged meals in real time through a mobile app, while sleep was measured using a clinically validated home sleep-monitoring device capable of distinguishing deep sleep, REM sleep, and light sleep.

• Six dietary habits stood out from the other factors studied — Researchers evaluated 25 different nutrition-related variables, but only six showed significant links to sleep outcomes.

These included fiber density (how much fiber a person consumed relative to total calories), plant diversity (the number of different plant foods eaten), whole-plant food intake (the proportion of the diet coming from minimally processed plant foods), evening meal size, dinner timing, and the length of the daily eating window. Together, these factors showed the strongest relationships with sleep quality and nighttime physiology.

• Fiber produced the strongest improvements in sleep quality — Higher fiber intake was associated with a more restorative sleep architecture, meaning participants spent a greater proportion of the night in the stages linked to recovery and brain maintenance. Researchers observed increases in both deep sleep and REM sleep while seeing a reduction in lighter sleep stages.

Participants consuming more fiber experienced a 0.59 percentage-point increase in deep sleep compared to lower-fiber days. The night-to-night difference is small — a few minutes of deep sleep. What’s notable isn’t the size of any single night’s effect, but that an ordinary food choice registered in measured sleep biology at all.

• REM sleep also improved — REM sleep increased by 0.76 percentage points on higher-fiber days. REM sleep is the stage most closely linked to memory consolidation, emotional processing, and learning. More REM sleep means your brain receives additional time to organize information and recover from daily mental stressors.

• Lighter sleep declined as restorative sleep increased — Higher fiber intake was associated with a 1.35 percentage-point reduction in light sleep. Think of sleep as a fixed budget. If more of the night shifts toward deep and REM sleep, less time remains for lighter sleep stages. This redistribution reflects better sleep quality rather than simply more time spent asleep.

• The heart also appeared to recover more effectively overnight — Participants consuming more fiber had an average sleeping heart rate that was 1.14 beats per minute lower than those consuming less fiber. A lower nighttime heart rate often reflects stronger autonomic regulation, meaning the body enters a deeper state of rest and recovery while sleeping.

Plant Diversity and Meal Timing Influenced Sleep

Greater plant diversity was also associated with a lower sleeping heart rate and faster sleep onset. Individuals who consumed a wider variety of plant foods fell asleep about 0.68 minutes faster and experienced a 0.72 beat-per-minute reduction in nighttime heart rate. So, variety itself seemed to matter — not just total fiber, but the number of different plants. A practical version of this: aim to rotate a wide range of plants across the week, including herbs, spices, and legumes, not just vegetables.

• Whole-plant foods showed similar benefits — Higher intake of whole-plant foods was associated with a 0.94 beat-per-minute reduction in sleeping heart rate. This finding suggests that sleep quality improves through overall dietary patterns rather than through a single “magic” nutrient.

• Meal timing affected sleep differently than food quality — While fiber and plant-focused eating influenced sleep architecture, meal timing primarily affected sleep duration, sleep onset, and cardiovascular activity during sleep.

• Larger evening meals produced mixed results — Heavier evening meals were associated with 7.73 additional minutes of total sleep time. However, they were also associated with a 0.73 beat-per-minute increase in nighttime heart rate. In simple terms, participants slept longer but their bodies appeared slightly less relaxed during sleep.

• Earlier dinners changed sleep duration — Participants who ate dinner earlier slept about 12.39 fewer minutes compared to those who ate later. At the same time, their sleeping heart rate dropped by 0.74 beats per minute. Researchers interpreted these findings as evidence that meal timing influences sleep quantity and cardiovascular regulation independently of food quality.

• Longer eating windows altered nighttime physiology — Individuals who spread eating across a longer portion of the day experienced higher nighttime heart rates and differences in sleep onset latency. This suggests that the body’s internal clocks respond not only to what you eat but also to how long you continue eating throughout the day.

Researchers concluded that “routine daily dietary choices” create “immediate and measurable effects on objective sleep architecture.” In other words, better sleep doesn’t begin when your head hits the pillow. It begins with the food decisions you make throughout the day, which appear to influence your physiology within hours.

Note that the diet information was self-reported and the findings describe next-night effects rather than long-term change, so the results are best viewed as promising early evidence rather than proof.

Improve Your Sleep Before Your Head Hits the Pillow

The study’s most important lesson is that sleep quality begins long before bedtime. Your brain, nervous system, and metabolism respond to food choices throughout the day, and those decisions show up in your sleep that night. Instead of chasing sleep supplements or complicated nighttime routines, focus on the factors that shape sleep at its source — food quality, meal timing, and metabolic stability.

1. Build your meals around whole foods instead of ultraprocessed foods — Higher-quality, plant-forward eating patterns were linked to better sleep architecture and lower nighttime heart rates. Start by removing the foods most likely to disrupt metabolic health, including seed oils, ultraprocessed foods, packaged snacks, and sugary beverages. Replace those foods with whole-food options such as:

• Fresh fruit
• Properly prepared root vegetables
• White rice
• Well-cooked vegetables
• Quality animal protein, like grass fed beef
• Collagen-rich foods

Better sleep often starts when your body no longer spends the night dealing with inflammatory foods. While this study didn’t test specific foods to avoid, prioritizing whole over ultraprocessed foods is consistent with its findings. When your metabolism works more efficiently during the day, your nervous system is better prepared for restorative sleep at night.

2. Increase fiber gradually — Fiber was the strongest dietary predictor of better sleep in the study. However, more fiber is not always better for everyone. If your gut is healthy and you tolerate fiber well, slowly increase your intake from whole-food sources rather than fiber powders.

Whole fruits, cooked vegetables, and root vegetables are often easier starting points than large amounts of raw vegetables. If you tolerate them well, properly prepared legumes can provide additional fiber. If bloating, gas, or digestive discomfort appear, focus on restoring gut health before pushing fiber intake higher. Sleep improvements come from supporting your overall physiology, not from forcing a specific fiber target.

3. Create a consistent eating schedule — Meal timing affected sleep duration, sleep onset, and nighttime heart rate. Your body thrives on predictable rhythms. Eating at random times every day creates conflicting signals for the systems that regulate energy production, digestion, and sleep. A simple framework is:

• Eat meals at roughly the same times each day
• Avoid constant snacking from morning until bedtime
• Keep your daily eating window relatively consistent
• Maintain a regular bedtime and wake-up time

A consistent schedule helps reinforce your circadian rhythm — your body’s internal clock. The more predictable your eating pattern becomes, the easier it is for your body to transition from daytime activity into nighttime recovery.

4. Pay attention to your evening meal instead of skipping it — Many people assume eating less at night automatically improves sleep. This study found a more nuanced picture. Larger evening meals were associated with longer sleep duration, although they also slightly increased nighttime heart rate.

If you frequently wake during the night hungry or struggle to fall asleep, experiment with a satisfying evening meal that includes quality protein, easily digested carbohydrates, and healthy saturated fats such as grass fed butter, ghee, or tallow.

The goal is to feel nourished rather than overly full. Timing matters just as much as food choice. I recommend finishing your last meal at least three hours before bedtime. This gives your body time to digest food before sleep begins, reducing the metabolic workload during the night. When digestion and recovery compete for resources, sleep quality often suffers.

Turn this into a personal experiment. Keep your evening meal size relatively consistent for a week, stop eating at least three hours before bed, and pay attention to how quickly you fall asleep, how often you wake up, and how refreshed you feel the next morning.

5. Support the biological systems that control sleep — Food is only one part of the equation. Sleep quality tends to improve when cellular energy production is well supported. Your body relies on light exposure, movement, and metabolic health to maintain healthy sleep architecture. A few habits provide the biggest return:

• Get morning sunlight exposure daily
• Spend time outdoors throughout the day
• Walk regularly, especially after meals
• Include strength training twice per week
• Avoid alcohol

Just as importantly, make sure you consume enough carbohydrates to support healthy energy production. Most adults do better with adequate carbohydrate intake — about 250 grams daily — from whole-food sources than with restrictive low-carb approaches. Small improvements in sleep compound over time. Better sleep supports better recovery, sharper thinking, improved mood, and greater resilience throughout the day.

FAQs About Daily Food Choices and Sleep Quality

Q: What foods were linked to better sleep in the study?
A: The strongest benefits were associated with higher fiber intake, greater plant diversity, and a higher intake of whole-plant foods. Participants who ate more fiber spent more time in deep sleep and REM sleep, while also experiencing lower nighttime heart rates. These findings suggest that overall diet quality plays an important role in how well you sleep.

Q: Why is deep sleep and REM sleep so important?
A: Deep sleep is the stage where your body performs much of its physical repair and recovery. REM sleep supports memory formation, learning, emotional processing, and brain function. The study found that higher fiber intake increased both of these restorative sleep stages while reducing lighter sleep, leading to a more favorable sleep profile.

Q: Does meal timing affect sleep as much as food quality?
A: The study found that meal timing influenced sleep differently than food quality. While fiber and plant-focused eating affected sleep architecture, meal timing primarily affected sleep duration, how quickly people fell asleep, and nighttime heart rate. Both what you eat and when you eat appear to influence sleep quality.

Q: How long before bed should I stop eating?
A: Finishing your last meal at least three hours before bedtime is a practical starting point. This gives your body time to digest food before sleep begins, reducing the amount of digestive work that occurs overnight. Many people find that this simple change improves sleep quality and morning energy levels.

Q: What is the simplest way to improve sleep through diet?
A: Focus on consistent habits rather than searching for a single superfood or supplement. Build your meals around whole foods, increase fiber gradually as your digestion tolerates it, maintain a regular eating schedule, and avoid ultraprocessed foods. The study found that even modest day-to-day differences in dietary habits were associated with measurable changes in sleep physiology the very same night.

This article is for informational purposes only and is not a substitute for personalized medical advice. Talk with a qualified health care provider before making significant changes to your diet or health routine.

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Where is the thymus located?

Behind the breastbone
The thymus is a small immune gland located behind the breastbone. Learn more.
Below the stomach
Beside the kidneys
Under the liver

Fatty liver disease is becoming a widespread condition, affecting nearly 25% of adults globally.1 In other words, about one in every four people around you likely have a fatty liver without even realizing it.

As the name implies, fatty liver is characterized by an abnormal buildup of fat in your liver cells, which triggers inflammation, damages healthy tissue, and eventually leads to permanent scarring known as cirrhosis. Most people living with fatty liver disease don’t experience clear symptoms at first, but as it worsens, fatigue, persistent abdominal discomfort, or unexplained weight loss begin to appear.

Without proper intervention, fatty liver disease progresses to severe liver damage and also significantly raises your risk of heart disease, Type 2 diabetes, and even liver cancer. Even more alarming, research shows that it is directly linked to increased mortality, even in its earlier stages.

Linoleic Acid and Choline Deficiency — A Deadly Combination That Leads to Fatty Liver Disease

In the context of fatty liver disease, excessive linoleic acid (LA) intake is one of the biggest factors because of how it affects your cellular health. Alongside this issue is the lack of choline from your diet. I cover these topics in a study I wrote, which I will share more about in the near future.

• Excess LA creates toxic metabolites — When LA, an omega-6 polyunsaturated fat (PUF), becomes peroxidized, it creates metabolites such as 4-hydroxynonenal (4-HNE), which is a reactive aldehyde known to affect mitochondrial membrane integrity that leads to a buildup of fat in the liver.

As noted in a Nutrients study, “[A] few studies suggested that omega-6 PUFA is related to chronic inflammatory diseases such as obesity, nonalcoholic fatty liver disease and cardiovascular disease.”2

• Choline deficiency contributes to fat buildup — Choline helps maintain cell membrane integrity, and research shows that if there’s a deficiency, fat accumulates in the liver because of impaired very low-density lipoprotein (VLDL) secretion.3

Your liver produces VLDL to transport fat and cholesterol to the cells throughout your body by way of your bloodstream.4 But if there’s not enough phosphatidylcholine (which is synthesized via enough choline intake), fat stays in the liver instead.

• LA and choline deficiency undermine your health — According to independent nutrition researcher Chris Masterjohn, Ph.D., eating foods high in LA while not getting enough choline creates a vicious cycle that ends up with fatty liver disease:5

“I currently believe that dietary fat, whether saturated or unsaturated, and anything that the liver likes to turn into fat, like fructose and ethanol, will promote the accumulation of fat as long as we don’t get enough choline.

Once that fat accumulates, the critical factor igniting an inflammatory fire to this fat is the consumption of too much PUFA (polyunsaturated fat from vegetable and perhaps fish oils).”

Excess Fructose — Another Factor Linked to Fatty Liver Disease

As noted earlier, fatty liver disease is on the rise in America. The original assumption is that alcohol consumption contributed to this pervasive public health issue. However, research shows that you don’t even need to drink to develop fatty liver disease, and another culprit is a common ingredient excessively used in most processed foods — fructose.

• Too much processed fructose harms your liver — Your liver is able to handle modest amounts of fructose by converting it into energy. But when it suddenly receives an influx beyond what is normal (example, when you consume a sweetened drink), your liver undergoes de novo lipogenesis, which means it creates new fat.

• Increased risk of insulin resistance — Consuming high amounts of processed fructose makes your cells more susceptible to insulin resistance. Under normal conditions, insulin helps move sugar from the bloodstream into your cells to be used as energy. But once your cells don’t respond to insulin as they used to, the sugar remains in your blood, causing blood sugar levels to rise and contribute to disease.

• Excess refined sugar shifts your body’s metabolic priorities — To make matters worse, the fructose-driven processes in your liver reduce your body’s ability to burn fat because the bulk of the metabolic effort is aimed at managing the incoming flood of sugar. If this becomes chronic, your body will create more fat that it can comfortably use, increasing your risk of health issues such as heart disease and fatigue.

To be clear, fructose by itself isn’t necessarily harmful. It’s also found in fruits, which contribute to optimal health. The difference is that fruit also contains dietary fiber, vitamins, and other bioactive compounds that slow down fructose absorption. It’s really only processed and refined fructose that is problematic.

So, to protect your liver from developing fatty deposits, even if you’re not drinking alcohol, the solution is obvious — choosing natural sources of sweetness is better compared to processed drinks and foods.

A Deeper Look Into Cause-Specific Mortality Findings

A study published in the Journal of Hepatology6 set out to uncover exactly how fatty liver disease relates to different causes of death. Instead of solely focusing on common cardiovascular or liver-related outcomes, the researchers dug deeper, looking into a wide range of medical issues to show if some conditions were more sharply elevated than others under the influence of fatty liver disease.

• Endocrine-related issues stand out — One noteworthy finding by the study is a noticeable increase in the likelihood of death from endocrine-related causes for people dealing with fatty liver disease.

Endocrine disorders involve hormonal imbalances in organs like the pancreas or thyroid. While you may think of heart or liver complications whenever you hear the phrase “fatty liver disease,” this study showed that hormone-related mortalities were also significantly higher in patients diagnosed with fatty liver disease. Specifically, the risk for these endocrine causes of death are three times more than that of individuals without fatty liver disease.

• Fatty liver disease makes you more susceptible to other chronic conditions — The researchers also addressed deaths attributed to infections, gastrointestinal disease (excluding direct liver conditions), and mental health disorders.

Infections and gastrointestinal problems saw an elevated risk overall, theorizing that fatty liver disease sets off a chain reaction that reduces resilience to certain bacterial or viral threats, as well as creating an environment that is more prone to digestive imbalances.

Furthermore, the researchers noted that the risk of mortality specifically from mental health conditions was not meaningfully increased. However, this is still a noteworthy finding nonetheless.

• Liver cirrhosis causes a cascade of disease — One aspect that deserves mention is the comparison of mortality risk in different subgroups who also suffered from cirrhosis.

Those with advanced cirrhosis showed the greatest vulnerability when it came to non-liver causes of death, even beyond what people usually imagine from hearing “cirrhosis.” Once the liver is significantly compromised, the effects on multiple organ systems become more pronounced.

• The earlier you get treatment, the better the outcome — The research indicated that the mortality hazard was particularly high during the first year after participants received their fatty liver disease diagnosis. That means if you’re diagnosed with this condition, it would be wise to take positive steps sooner rather than later — the health and lifestyle changes you choose will have the biggest impact in those early months.

• Fatty liver disease sets the stage for more severe outcomes — The authors proposed that the metabolic environment surrounding fatty liver disease fosters widespread inflammation and an overload of fatty substances in the bloodstream, which wears down tissues beyond the liver. This chronic state of bodily “alert” reduces a person’s ability to handle secondary complications like infections or hormonal imbalances in the thyroid or pancreas.

Overall, these findings shed light on how fatty liver disease escalates health risks in ways that go well beyond heart or cancer concerns. By uncovering which conditions spike the most, medical professionals and affected patients will be able to adopt a more targeted approach to prevention and eventual healing.

Additional Insights Into Fatty Liver Disease-Related Mortality

A supporting study published in Clinical Molecular Hepatology7 focused on the different ways fatty liver disease impacts a person’s survival. Similar to the Journal of Hepatology study, the researchers assessed which ailments hit hardest, investigating the relative importance of heart complications, cancer, liver failure, and diabetes-related deaths. In addition, they analyzed how those risks shift when fatty liver disease progresses and interacts with other conditions.

• Cardiovascular disease ranks as a top threat — This finding is not just in terms of incidence, but also how often it resulted in mortality for people with fatty liver disease. This challenges the assumption that liver complications always dominate the list, hinting that heart health could be even more urgent for this group.

The team also looked at extra-hepatic cancers, which means cancers that develop outside the liver. According to their findings, extra-hepatic malignancies rose markedly in fatty liver disease patients, intensifying the likelihood of fatal outcomes in that population compared to those who don’t have it.

• A big part of the puzzle is advanced fibrosis — For some people, fat accumulation gradually causes a chain reaction, scarring the liver extensively. This reduces the organ’s ability to detoxify and regulate essential metabolic processes.

The researchers observed that, once the scarring reaches a certain threshold, the risk of serious complications — heart attacks, strokes, and aggressive cancer developments — increases even more than expected from fatty liver disease alone. They also highlighted that metabolic factors, such as high blood sugar or lipid abnormalities, further compound these dangers.

• Certain genetic and hormonal factors influence risk of complications — Carrying variants of the PNPLA3 gene ramps up the severity of fatty liver disease and speeds up its progression. For context: PNPLA3 is involved in how the liver handles fats, so if the gene is slightly altered, fat piles up more rapidly, leading to extra stress on the body.

Another point the researchers stressed involves thyroid function — having low thyroid hormone levels or even borderline levels heighten the all-cause mortality risk in fatty liver disease cases. That link is rooted in how thyroid hormones help control metabolism. If your metabolism slows or becomes erratic, more fat accumulation occurs, fueling inflammatory processes that eventually jeopardize your health.

• Sarcopenia also increases mortality — Muscle tissue is metabolically active, so losing it not only slows metabolism but also undermines the body’s ability to process glucose, regulate insulin, and maintain robust immune defenses.

By tracking patients who had both fatty liver disease and significant muscle loss, the researchers found a higher death rate that extended beyond liver issues alone. This finding shows that maintaining healthy muscle mass — through strength training or adequate protein intake — will be beneficial for those who already have a compromised liver profile.

• Healthy lifestyle adjustments protect your liver — Losing weight was deemed hugely impactful, specifically when people combined healthy eating with consistent physical activity. Essentially, when you burn excess body fat, the inflammatory load on the liver drops.

Less stored fat means less likelihood of insulin resistance, which the study pinpointed as a driver of advanced disease. Meanwhile, the researchers observed that people who followed a healthy diet noticed sharper reductions in their overall mortality risk.

• Chronic inflammation is a central factor — Fatty deposits, once they accumulate enough, trigger inflammatory cells to release substances that undermine vascular integrity, hamper immune responses, and encourage unchecked cell growth. Over time, that escalates everything from minor arterial plaque formation to the emergence of malignant tumors.

Practical Strategies to Fight Fatty Liver Disease

If you’re dealing with fatty liver disease, addressing the core reasons behind it is important to achieve lasting improvement. No one-size-fits-all approach exists, but committing to different targeted, meaningful lifestyle shifts will set you on a path toward healing. Here are my recommendations:

1. Improve your diet — The most immediate way to tackle the root cause of fatty liver is by switching to a healthy diet. Focus your meals on whole, unprocessed foods, especially vegetables, fruits, lean proteins, and healthy carbohydrates. Remember to boost your choline intake as well, which is found in pastured egg yolks, arugula, and grass fed beef liver.

Lastly, remove ultraprocessed foods and anything that contains high-fructose corn syrup and other added sugars.

2. Prioritize physical activity — Exercise is one of the best things you can do for your health. Aim for at least 30 minutes of moderate-intensity activity most days of the week, such as brisk walking, cycling, or swimming.

Increased physical activity helps your body burn off excess fat stores, especially around your liver, and boosts insulin sensitivity, directly reducing the inflammatory cycle caused by fatty liver disease.

3. Actively manage your weight — In relation to the previous point, excess body weight is a culprit in fatty liver development. Losing even a modest amount — around 7% to 10% of your total body weight — has dramatic benefits.8

If you’re obese or overweight, set achievable, incremental weight goals rather than extreme dieting. Steady, consistent reduction is the most effective way to reverse liver fat accumulation.

4. Build and maintain muscle mass — Muscle isn’t just for strength — it’s crucial for metabolism. Engage in resistance training at least twice weekly to build and preserve your muscle mass. This boosts your body’s ability to process sugar, regulate insulin, and reduce harmful fat deposits. Essentially, healthy muscle mass directly supports liver function by lowering systemic inflammation and improving overall metabolism.

5. Address underlying metabolic imbalances — If you’re diabetic, pre-diabetic, or insulin-resistant, improving your blood sugar control is essential. Pay close attention to your carbohydrate intake, choosing complex carbs (like white rice) over simple sugars. To understand the impact of carbohydrates on your metabolic health, read the article “The Hidden Health Benefit of Carbohydrates.”

6. Consider citicoline supplementation — As noted earlier, choline deficiency creates fatty deposits in your liver because the organ is not able to send the produced VLDL throughout your body. To boost your intake, consider taking supplements. However, not just any choline supplement will do — I recommend citicoline because most forms of choline supplements have poor availability.

Citicoline is the immediate precursor for the synthesis of phosphatidylcholine, and increased intake helps your fat to be transported out of your liver. Formulations differ depending on the manufacturer, ranging from 500 to 2,500 mg per day. To find out your ideal dose, consult with your health care provider because choline toxicity, while rare, is a real condition.9

Frequently Asked Questions About Fatty Liver Disease and Chronic Disease

Q: What exactly is fatty liver disease, and why is it a concern?
A: Fatty liver disease occurs when excess fat accumulates in liver cells, leading to inflammation, damage, and eventually, cirrhosis. It significantly increases risks for health complications such as heart disease, Type 2 diabetes, liver cancer, and endocrine disorders. This leads to higher overall mortality rates.

Q: What are the common signs of fatty liver disease?
A: Initially, fatty liver disease usually shows no clear symptoms, making early detection challenging. As it advances, symptoms like fatigue, persistent abdominal discomfort, and unexplained weight loss appear. Early screening and proactive treatment will greatly improve outcomes.

Q: How does fatty liver disease affect health beyond liver damage?
A: Beyond liver damage, fatty liver disease significantly elevates the risk of cardiovascular diseases, endocrine-related deaths, gastrointestinal issues, infections, and extra-hepatic cancers. The chronic inflammation associated with fatty liver disrupts multiple organ systems, leading to heightened vulnerability to other health problems.

Q: What lifestyle factors contribute most to fatty liver disease?
A: Dietary factors, especially excessive fructose from sugary foods and drinks, play a major role. High fructose intake triggers fat creation in the liver, promotes insulin resistance, and reduces fat-burning capacity, exacerbating liver fat accumulation. Other critical factors include obesity, physical inactivity, and loss of muscle mass (sarcopenia).

Q: What are the best ways to treat or reverse fatty liver disease?
A: Fatty liver disease can be effectively treated or reversed by adopting a healthy diet rich in whole foods, engaging in regular physical activity, losing excess body weight, maintaining muscle mass through resistance training, and addressing underlying metabolic conditions, such as insulin resistance or diabetes. Early intervention significantly improves prognosis.

Your thymus begins shrinking in your 20s, and it doesn’t stop. This small gland tucked behind your breastbone slowly transforms from active immune tissue into fat, and for years, scientists treated that decline as a harmless quirk of aging. New research suggests they had it backwards — that the thymus’s quiet disappearance may be one of the most consequential events in how your body ages.

Inside your thymus, specialized immune cells called T cells mature and learn how to recognize infections, damaged tissue, and abnormal cells before they spiral into disease. When thymus function declines, your immune defenses weaken, inflammation rises, and your body loses one of its most important early-warning systems. But that breakdown doesn’t happen equally in everyone.

Some adults maintain strong thymus function far longer than others, and the difference appears to shape how well you age, influencing everything from cancer risk to cardiovascular health to how your body responds to modern cancer treatments. Those findings challenge one of the oldest assumptions in immunology — that the thymus stops mattering after childhood — and they set the stage for a much bigger discussion about how your immune system influences longevity itself.

Your Thymus Predicts How Well You Survive Aging

A study published in Nature examined CT scans from 25,031 adults in the National Lung Screening Trial and 2,581 participants in the Framingham Heart Study to determine how strongly thymus health influences long-term disease risk and lifespan.1

Scientists developed an artificial intelligence system that analyzed the thymus from routine chest imaging and sorted people into low, average, or high thymus health categories. Instead of assuming the thymus becomes useless after childhood, the researchers tested whether preserving this immune organ into adulthood changes how you age.

• Adults with healthier thymus tissue lived far longer — The differences were massive. Participants with high thymus health had a 13.4% mortality rate over 12 years, compared to 25.5% among those with poor thymus health. People with stronger thymus function were about half as likely to die during the study period. Even after researchers adjusted for smoking, age, sex, and chronic illness, the relationship stayed strong.

• Cancer risk dropped sharply when thymus health stayed intact — Researchers found that adults with healthier thymus tissue were 36% less likely to develop lung cancer than those with low thymus health. Lung cancer death rates also fell dramatically. High-thymus participants had nearly half the risk of dying from lung cancer compared to the low-thymus group.

• Cardiovascular disease followed the same pattern — Adults with high thymus health had a cardiovascular mortality rate of 2.9%, compared to 7.5% in those with poor thymus function. In the Framingham Heart Study, the difference looked even more dramatic. Participants with healthier thymus tissue showed up to a 92% lower risk of cardiovascular death.

Researchers also found fewer new heart-related events such as congestive heart failure, heart attacks, and cerebral embolism, meaning blocked blood vessels in the brain.

• The thymus appeared to influence the entire body, not just immunity — Mortality rates from pulmonary disease, metabolic disorders, digestive disease and endocrine conditions all dropped when thymus health remained strong. Deaths linked to metabolic diseases such as diabetes were 68% lower in people with high thymus health compared to those with severe thymus decline.

Digestive disease deaths, including liver and pancreatic disease, also fell sharply. Instead of acting like a narrow immune organ, the thymus behaved more like a master regulator of healthy aging.

How Your Daily Habits Accelerate Immune Aging

The study revealed that lifestyle habits strongly shaped thymus health.2 Smoking duration, pack-years, and obesity all showed strong negative associations with thymus function. The more someone smoked, the worse their thymus health became. Researchers also found that higher body mass index correlated with greater fatty degeneration inside the thymus.

On the other hand, healthier metabolic markers correlated with better thymus scores. Higher HDL cholesterol — often called “good cholesterol” because it helps remove excess cholesterol from the bloodstream — was linked with healthier thymus tissue, while elevated triglycerides, blood sugar and blood pressure were linked with worse thymus health.

• Physical performance also reflected immune aging — Individuals with lower thymus health showed higher frailty scores and struggled more with walking speed, exhaustion and physical activity. That finding gives you a real-world picture of immune aging. Poor thymus health showed up in how people moved, how much energy they had, and how resilient their bodies remained under stress.

• Inflammation emerged as one of the biggest drivers of thymus decline — Researchers measured inflammatory proteins in blood samples and found that adults with lower thymus health carried higher levels of several inflammatory chemokines. These molecules fuel chronic inflammation throughout the body.

The study also tracked C-reactive protein, or CRP, a marker doctors use to measure systemic inflammation. People with chronically elevated CRP over five to 10 years had substantially lower thymus health scores.

• As your thymus deteriorates, your immune defenses lose their ability to keep disease under control — Your thymus trains T cells, which identify infected cells, damaged tissue and abnormal growths before they spiral into disease. As the thymus deteriorates, it produces fewer fresh T cells. Immune diversity shrinks. Surveillance weakens. Chronic inflammation rises.

Researchers explained that this loss of immune adaptability leaves the body less capable of controlling cancer development, infections, and tissue damage over time. However, some adults preserved strong thymus function decades longer than others, even later in life. That means immune aging doesn’t follow a fixed timeline. Your daily habits shape how quickly your immune system ages, which gives you control over long-term health.

Immune Age Shapes Cancer Treatment Survival

A second paper published in Nature focused on adults with multiple forms of cancer who received immune checkpoint inhibitors, also called ICIs — drugs designed to remove the “brakes” from the immune system, so T cells attack cancer more aggressively.3

Researchers analyzed imaging and clinical data from thousands of patients across several independent cancer cohorts, including people with lung cancer, melanoma, breast cancer, bladder cancer, and kidney cancer. Instead of looking only at the tumor itself, scientists examined the condition of each patient’s immune system through thymus health measurements taken from CT scans.

• Patients with healthier thymus tissue survived longer across multiple cancers — The strongest findings appeared in patients with advanced non-small cell lung cancer, or NSCLC, which is the most common form of lung cancer. Individuals with average to high thymus health consistently showed longer progression-free survival and overall survival than patients with poor thymus health.

Progression-free survival means the cancer stayed under control longer before worsening. Overall survival refers to how long patients remained alive after treatment began.

• The benefits extended beyond one specific cancer type — Researchers expanded the analysis across a pan-cancer group of 3,476 patients treated with immunotherapy, including a subgroup of 2,258 patients with cancers other than lung cancer (melanoma, renal, breast, bladder, and others). Better thymus health correlated with lower death risk across nearly every cancer category examined, including melanoma, renal cancer, breast cancer, and several pooled cancer types.

The paper described this effect as “tumor-agnostic,” meaning the association appeared regardless of where the cancer started in the body. In other words, healthier thymus function was associated with better outcomes whether the cancer started in the lungs, breast, kidney, or skin — a finding that complicates the standard model focused almost entirely on tumor genetics.

• The study revealed why some people respond dramatically to immunotherapy while others don’t — Researchers found that thymus health acted like a marker of “immune competence,” meaning the immune system’s ability to mount a strong attack against disease. Patients with healthier thymus tissue appeared better equipped to generate diverse, active T cells capable of recognizing and destroying cancer cells.

In contrast, individuals with poor thymus health had weaker immune adaptability and reduced cancer-fighting capacity.

The largest effects appeared in patients receiving immunotherapy before chemotherapy, though this interaction was a trend rather than a statistically significant finding. Citing prior evidence, the researchers noted that chemotherapy can impair thymic activity, which may reduce the body’s ability to generate fresh immune cells.

Patients who entered treatment with healthier immune reserves, therefore, appeared more resilient during therapy. This finding shifts attention toward preserving immune strength before aggressive treatments begin, instead of waiting until the immune system is already exhausted.

• Researchers also found evidence that thymus health reflects active T-cell production in adults — One of the most important biological findings involved T-cell diversity, the immune system’s ability to recognize a wide variety of threats. Better thymus health strongly aligned with broader T-cell diversity and stronger adaptive immune capacity.

Adaptive immunity refers to the branch of your immune system that learns from exposures and creates targeted defenses against infections and abnormal cells. A more diverse T-cell population gives your body a much larger “library” of immune responses.

Researchers noted that aging shifts the immune system away from flexible, adaptive responses and toward a more inflammatory state dominated by older immune cells. As thymus function declines, fewer fresh T cells enter circulation. Cancer cells then gain a greater opportunity to hide from immune surveillance and continue multiplying unchecked. This immune exhaustion also reduces how effectively immunotherapy drugs activate anticancer responses.

• The paper challenged another major assumption in medicine — that the thymus is expendable in adults — Researchers pointed out that the thymus receives little attention during cardiothoracic surgery or radiation therapy and is sometimes exposed to high-dose radiation or even removed during procedures. Their findings suggest that damaging the thymus carries long-term consequences for immune resilience and cancer survival.

Protect Your Immune System Before It Collapses

Your thymus responds to the choices you make every day. The research showed that smoking, metabolic dysfunction, inactivity, chronic inflammation, and poor overall resilience were tightly linked to faster thymus decline and worse long-term outcomes. That means your goal isn’t simply “boosting immunity.”

The real goal is preserving immune adaptability: keeping your body capable of generating fresh, diverse T cells decades into adulthood, so it can still recognize new threats rather than reacting blindly to old ones. The earlier you support that process, the more protection you build against cancer, cardiovascular disease, and immune exhaustion later in life.

1. Lower the inflammatory burden that ages your immune system faster — Chronic inflammation repeatedly showed up as one of the strongest predictors of poor thymus health. If your body constantly fights inflammatory stress, your immune system burns through resources faster and loses flexibility over time. Your immune system functions far better when it is not stuck in constant low-grade defense mode. Start with the biggest inflammatory triggers:

• Cut seed oils (soybean, canola, sunflower, safflower, corn, grapeseed) and the restaurant meals and packaged foods built on them. These oils deliver large amounts of linoleic acid (LA), a fatty acid that, in excess, gets incorporated into your cell membranes and mitochondria, where it can oxidize and contribute to the chronic inflammation associated with faster thymus aging

• Replace seed oils with grass fed butter, ghee, or tallow

• Reduce exposure to plastics and heavily fragranced products that contain xenoestrogens, meaning hormone-disrupting chemicals that interfere with cellular signaling

2. Feed your thymus with the nutrients it requires to maintain T-cell strength — Your thymus relies heavily on specific vitamins and minerals to maintain immune resilience. If your diet lacks nutrient density, your thymus loses some of the raw materials needed to sustain immune adaptability over time.

Zinc supports T-cell development and signaling, vitamin A helps regulate thymus structure and immune coordination, and vitamin C may help support the gland and T-cell production. Whole foods work best for building this foundation:

• Oysters and ruminant meats provide highly absorbable zinc
• Egg yolks and properly raised dairy contain vitamin A
• Citrus fruits, berries, and kiwi supply vitamin C along with supportive plant compounds
• Collagen-rich proteins support tissue repair and immune recovery

3. Use movement, heat, and light to stimulate natural growth and repair signals — Your body contains built-in repair systems that support tissue repair, recovery, and cellular regeneration. Rather than using costly hormone products, the following lifestyle measures may support these pathways:

• Blood flow restriction training, also called blood flow restriction (BFR) training or KAATSU, creates a temporary low-oxygen environment inside working muscles, allowing you to build strength and muscle mass using lighter loads

• Sauna sessions combined with exercise help improve circulation and detoxification

• Whole body vibration training using a high-quality vibration platform has been studied for its effects on musculoskeletal and metabolic health

• Red and near-infrared light therapy have been studied for their effects on mitochondrial energy production and cellular repair processes

4. Support immune resilience with targeted compounds that may influence thymic signaling — Some natural compounds have traditionally been used to support immune resilience. One example is astragalus (known in Traditional Chinese Medicine as Huangqi), which has also been used to support stamina. Some early research suggests compounds in astragalus may:

• Lower inflammatory stress
• Increase antioxidant protection
• Improve immune signaling

Other compounds under investigation include thymic peptides such as thymalin, thymosin beta-4, and thymosin alpha-1, which researchers have studied for their roles in immune signaling, tissue repair, and antiviral effects. Thymic protein A, derived from calf thymus tissue, has also been studied for its effects on helper T lymphocytes and thymus atrophy.

Many of these compounds remain experimental and are not FDA-approved for general use, and some are available only by prescription. In regenerative and integrative medicine settings, they have been explored in the context of chronic infections, immune exhaustion, and age-related immune decline — though anyone considering these therapies should consult a licensed physician.

5. Protect your thymus from chronic immune exhaustion — Your immune system is not separate from the rest of your body. When your metabolism strengthens, inflammation falls, and cellular energy production improves, your thymus and your long-term resilience improve alongside it. Smoking showed one of the strongest negative relationships with thymus health.

Tobacco exposure continuously overloads your immune system with oxidative stress and abnormal cell damage. You also reduce immune strain by:

• Prioritizing deep sleep and circadian rhythm consistency
• Getting morning sunlight to regulate immune signaling and mitochondrial function
• Avoiding excessive alcohol, which disrupts gut integrity and immune regulation
• Lowering exposure to chronic stress that keeps inflammatory hormones elevated
• Maintaining daily movement and preserving muscle mass as you age

These findings come from observational and clinical research. Associations do not prove that changing one factor will change another, and results may not apply to all individuals.

FAQs About Thymus Health, Longevity, and Cancer

Q: What does the thymus actually do in your body?
A: Your thymus is a small gland located behind your breastbone that trains T cells, which are specialized immune cells responsible for identifying infections, damaged tissue, and abnormal cells before they develop into larger problems. As the thymus shrinks and fills with fat over time, your body produces fewer fresh T cells, reducing immune diversity and weakening your ability to control inflammation, infections and cancer growth.

Q: Why does thymus health matter for longevity?
A: Researchers found that adults with healthier thymus tissue had dramatically lower death rates over a 12-year period compared to those with poor thymus health. Strong thymus function was linked to lower risks of lung cancer, cardiovascular disease, metabolic disorders, and several other chronic illnesses. The findings suggest the thymus acts as a major regulator of healthy aging rather than a useless organ left over from childhood.

Q: What daily habits are linked to worse thymus function?
A: Smoking, obesity, chronic inflammation, inactivity, and poor metabolic health were all strongly linked to faster thymus deterioration. Researchers also found that elevated blood sugar, triglycerides, and blood pressure correlated with worse thymus health, while healthier HDL cholesterol levels tracked with stronger thymus tissue. Long-term inflammatory stress appears to accelerate immune aging and reduce your body’s ability to maintain flexible immune defenses.

Q: How does thymus health affect cancer treatment outcomes?
A: Patients with healthier thymus tissue responded better to immunotherapy treatments across multiple cancer types, including lung cancer, melanoma, breast cancer, and kidney cancer. Better thymus health was associated with stronger T-cell diversity, longer survival, and improved ability to keep cancer under control. Researchers concluded that preserving immune resilience before aggressive treatments may improve how well patients tolerate and respond to therapy.

Q: What helps protect or support your thymus as you age?
A: Lowering chronic inflammation, improving metabolic health, and maintaining strong cellular energy production appear central to protecting thymus function.

Several supportive strategies include removing seed oils and ultraprocessed foods, prioritizing nutrient-dense foods rich in zinc and vitamin C, exercising regularly, using sauna and red-light therapy, getting morning sunlight, and maintaining consistent sleep patterns. Avoiding smoking and excessive alcohol also reduces long-term immune strain.

This article is for informational purposes only and does not constitute medical advice. It is not a recommendation to use any specific supplement, peptide, hormone, or therapy. Consult a qualified health care provider before making changes to your health regimen, especially if you have cancer or a serious medical condition.

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 do many people struggle to maintain a daily supplement routine?

Consumers have a difficult time choosing what combinations of supplements to combine
The variety of supplements in the market gives consumers decision fatigue
People usually get overwhelmed when their dosages change and then put off the habit
Small inconveniences or friction disrupts a steady supplement routine
Remembering bottles, counting capsules, finding water, and managing refills can create enough friction to make people quit. Learn more.

You might think that if your doctor says your vitamin B12 levels are “normal,” your brain is safe and sound. But what if even “normal” levels could be hiding sneaky problems with your thinking or memory? This research is shaking things up, showing that what’s “normal” might not be enough.1

Vitamin B12 is a nutrient your body needs to keep your blood pumping and your brain sharp. You get it from foods like grass fed meat, eggs, and dairy, and it’s like a power-up for your nerves and cells. As you age, your brain leans on B12 to stay fast and clear.

However, a 2025 study with healthy older adults found that even if your B12 isn’t super low, it could still affect how well your brain works.2 Let’s dig into what this study uncovered, how B12 keeps your brain buzzing and simple steps to protect your mind as you get older.

Why Vitamin B12 Is Your Brain’s Best Friend

Vitamin B12 is a big deal for your brain health. It’s like a key that unlocks energy in your body. It helps your cells build DNA — think of DNA as your body’s instruction book — and it wraps your nerves in a protective layer, kind of like insulation on electrical wires. This keeps your brain signals moving fast and smooth. But what happens if you don’t have enough B12? It’s like those wires getting frayed — signals slow down, and you might feel it in your hands, legs, or even your memory.

• What does vitamin B12 do for your brain? You need B12 to keep your nerves healthy and your brain sharp. It builds that protective coating, called myelin, around your nerves. This coating makes sure signals zip from one part of your brain to another without a hitch. Without enough B12, that coating wears thin, and your brain doesn’t work as well as it should.

• What happens when your B12 is low? If your B12 dips, your nerves and brain feel the pinch. You might notice tingling in your hands or feet, feel weaker than usual, or struggle to remember things. It’s like a phone with a bad signal — messages don’t get through clearly. Low B12 even messes with your mood, leaving you feeling down or jittery. The tricky part? These changes sneak up on you slowly.

• Is “normal” B12 really enough? Doctors usually say your B12 is “normal” if it’s above 148 pmol/L — a number they measure in your blood. This cutoff is based on what’s average for most people, not necessarily what keeps your brain at its best. It’s like saying your car’s OK as long as it starts — but is it running smoothly? For older adults, this study, published in Annals of Neurology, hints that “normal” doesn’t cut it for top-notch brain health.3

• Should you rethink “normal”? Here’s the big question: What if “normal” B12 levels aren’t enough as you age? Even if your levels aren’t dangerously low, they might not fully shield your brain from slowing down or wearing out. Think of it like having just enough gas to limp to the next station — you’ll get there, but it’s not the smoothest ride.

What Scientists Discovered About B12 and Your Brain

Scientists studied 231 healthy older adults, averaging 71 years old, to see how B12 affects the brain. These weren’t people with obvious B12 troubles — their average level was 414.8 pmol/L, well above the “low” mark. But the researchers used some tricks to peek at their brain health. They tested how fast signals travel from the eyes to the brain, how quick these adults were at thinking tasks and used MRI scans to check inside their heads.

• What did they find? Lower B12 levels — even if still “normal” — were linked to:

◦ Slower brain signals, like a lagging internet connection.

◦ Slower thinking, especially as you get older.

◦ More white spots on brain scans, showing possible damage or aging. Those spots are like scuff marks on your brain’s wiring, showing wear and tear.

• What’s the deal with active vs. inactive B12? B12 has two faces. The “active” form is like a worker fixing your nerves, keeping your brain sharp. The “inactive” form is like that worker taking a nap — it’s there but not helping. The study showed that too much inactive B12 might actually signal trouble, even if your total B12 looks fine.

How to Keep Your Brain Happy with Vitamin B12
So, what does this mean for you? If you’ve had a blood test, you might see a B12 number like 300 or 400 pmol/L. That’s above the “low” line, but this study suggests it’s not enough to keep your brain in peak shape as you age. You might feel a bit foggy, take longer to recall names, or notice your thoughts aren’t as quick. These could be signs your brain needs more B12.

• What signs should you watch for? Your brain might nudge you if your B12’s lagging. Look out for:

◦ Feeling foggy or slow, like your thoughts are stuck in mud.

◦ Struggling to remember names or little details.

◦ Tingling in your hands or feet.

◦ Mood swings, like feeling blue or edgy.

These clues are often quiet, so pay attention, as they could mean your brain needs a B12 boost. Not sure where you stand? Talk to your doctor — they can check your levels.

• How do you read your B12 number? Your B12 level shows up as a number like 300 pmol/L on a blood test. Above 148 is “normal,” but this study hints that for brain health, you need more, especially as you age.

How Can You Boost Your B12?

Here are simple tips to optimize your B12:

1. Eat B12-rich foods like grass fed meat, eggs, and dairy.

2. Consider supplements — If you’re vegan or your body doesn’t absorb B12 well, a supplement could be your best bet. Oral or intramuscular vitamin B12 supplements help restore adequate levels, depending on the severity of the deficiency.4

Oral supplementation is generally effective for mild to moderate deficiency, with dosages ranging from 1,000 to 2,000 micrograms daily. Intramuscular injections, typically administered monthly, are more suitable for patients with severe deficiency or those with malabsorption issues.

3. Check your levels — Ask your doctor for a test, especially if you’re over 50 or feel off. Routine blood tests every six to 12 months allow for early intervention to maintain B12 levels.

4. Check your medications — Certain medications, like metformin, are linked to vitamin B12 deficiency. Patients on long-term metformin therapy should discuss supplementation options with their health care providers to determine the best approach based on individual needs and risk factors.

Wrapping It Up

You’ve seen how vitamin B12 is a superstar for your brain. Even “normal” levels aren’t enough to keep your mind sharp as you age. This study of older adults showed that lower B12 — even if it’s not super low — slows your thinking and leaves wear marks on your brain. Plus, too much “inactive” B12 spells trouble.

Your brain deserves better than the bare minimum. By eating B12-rich foods or taking a supplement, you help keep it humming. So, check your B12 — grab some eggs or grass fed meat, think about a supplement if needed, and talk to your doctor if you’re wondering where your levels stand. Your brain’s your control center; give it the boost it craves.

FAQs — Your B12 Questions Answered

Q: What are the best foods for B12?

A: Grass fed meat, eggs, and dairy. If you’re vegan, consider supplementation.

Q: How do I know if my B12 is too low?

A: You might feel tired, foggy, or tingly in your hands or feet. A blood test is the sure way to find out. Pay attention to subtle symptoms, as they can indicate an early stage of deficiency.

Q: Can I get too much B12?

A: It’s usually safe — your body flushes out extra. But super high levels hint at other issues, so ask your doctor.

Q: Should I take a B12 supplement?

A: If you eat B12-rich foods, you might not need one. But if you’re vegan, older, or taking medications like metformin, a supplement helps keep your brain happy. Consult with a health care professional to determine the appropriate dosage and form of B12 supplementation for your individual needs.

Q: How does B12 help my brain?

A: It protects your nerves and speeds up brain signals. Low B12 slows you down and muddles your memory. Optimal B12 levels are important for helping your brain stay sharp.

1 How does the body make butyrate?

Beneficial gut bacteria ferment dietary fiber
Butyrate forms when helpful gut bacteria ferment fiber that reaches the lower gut. Learn more.
Colon cells break down stored body fat
The pancreas releases it after large meals
Stomach acid converts protein into butyrate

2 What are the specialized cells that send messages throughout the body?

Glial cells
Neurons
Neurons are specialized nerve cells that send messages through the brain and body. Learn more.
Neurotransmitters
Synapses

3 What could be considered a reasonable upgrade to glass jars for supplement packaging?

Polyvinyl chloride (PVC) jars
Polycarbonate plastic bottles
Polyethylene terephthalate (PET) jars
Polyethylene terephthalate (PET) is lighter and less breakable than glass, but it still does not fully solve oxygen exposure. Learn more.
Metallized film pouches

4 What is the medical term for high uric acid?

Hypoglycemia
Hypertension
Oxidative stress
Hyperuricemia
Hyperuricemia means uric acid is building up faster than the body can remove it. Over time, this may raise the risk of gout, kidney stones, and metabolic strain. Learn more.

5 How many cell-cultivated meat and seafood products have completed the U.S. federal review process?

3
5
As of October 2025, products from UPSIDE Foods, GOOD Meat, Mission Barns, Wildtype, and Believer Meats had completed federal review, though Believer Meats later shut down. Learn more.
8
12

6 Why should people taking blood-thinning medications be careful with turmeric water?

Turmeric blocks hydration after drinking water
Curcumin prevents the body from using vitamin C
Turmeric raises sodium levels when taken daily
Curcumin may increase the risk of bleeding
Curcumin has mild natural anticoagulant effects, meaning it can slow clotting. Learn more.

7 Why do many Akkermansia probiotic makers use active fluorescent units (AFU)?

Akkermansia grows faster than most probiotics
Akkermansia can be hard to count with standard plate testing
Akkermansia is a strict anaerobe, meaning oxygen can harm it. Active fluorescent units (AFU) can capture viable-but-non-culturable cells that standard colony forming units (CFU) may miss. Learn more.
Active fluorescent units (AFU) count only dead bacteria
Colony forming units (CFU) measure packaging strength

Test Your Knowledge with
The Master Level Quiz

1 How do colonocytes help maintain a healthy gut lining?

They use butyrate to support the gut barrier
Colonocytes are the cells that line the colon. When they have enough butyrate, they help keep the gut barrier tight, intact, and better protected. Learn more.
They remove oxygen from the bloodstream
They turn stomach acid into digestive enzymes
They store glucose for long-term energy use

2 What brain chemical is involved in restless legs syndrome (RLS)?

Serotonin
Cortisol
Acetylcholine
DopamineDopamine helps regulate movement. Restless legs syndrome (RLS) is linked to dopamine signaling, which is why some treatments mimic dopamine activity. Learn more.

3 If fermentable fiber causes bloating, how should it be reintroduced?

Add olive oil to salads and sauces first
Choose only inulin-rich foods at first
Add one source at a time in small amountsFermentable fiber can overwhelm a sensitive gut when added too quickly. Small amounts, one source at a time, help butyrate-producing bacteria adjust. Learn more.
Use large servings to feed gut bacteria faster

4 What is the function of the glymphatic system?

Clears waste from the brain during sleepThe glymphatic system acts like the brain’s cleanup network during sleep. It helps clear waste products and metabolic debris that build up during the day. Learn more.
Stores extra water inside brain tissue
Produces hormones that control thirst
Sends oxygen from the lungs to the brain

5 What vitamin does the Bacillus genus help produce by converting sugar?

Vitamin D
Vitamin B12
Vitamin K
Vitamin CThe Bacillus genus helps convert sugar into vitamin C. It is also involved in producing vitamin K in the gut, which works with vitamin D. Learn more.

6 Which of these physical activities can help improve sleep quality?

Sprinting
WalkingRegular walking, especially during the day, helps support melatonin production and a healthy circadian rhythm. Learn more.
Heavy lifting
Long-distance cycling

7 What is the main barrier material in real foil supplement packaging?

Polycarbonate
Polyvinyl chloride (PVC)
AluminumAluminum does the main barrier work in real foil packaging by helping keep oxygen away from sensitive powders. Learn more.
Bisphenol A (BPA)

8 Which of these strategies can help lower high iron levels?

Taking extra vitamin C
Eating more red meat
Drinking more iron supplements
Donating bloodDonating blood helps lower excess iron. If blood donation is not an option, a doctor may use therapeutic phlebotomy to remove blood safely. Learn more.

9 What toxic compound does alcohol produce in the liver?

Glutathione
Lactic acid
AcetaldehydeWhen alcohol is broken down in the liver, it produces acetaldehyde. This harmful toxin increases oxidative stress and damages liver cells through free radicals. Learn more.
Bile acid

10 What hydrogen level, measured in parts per million (ppm), should hydrogen-rich water tablets generate?

2 to 4 ppm
8 to 10 ppmHydrogen-rich water tablets should generate 8 to 10 ppm. Drink the water right after the tablet fully dissolves and turns cloudy, since hydrogen escapes quickly. Learn more.
15 to 20 ppm
25 to 30 ppm

11 What immune cells does butyrate help increase to maintain immune tolerance?

Natural killer cells
Dendritic cells
Regulatory T cells (Tregs)Butyrate helps increase regulatory T cells (Tregs), especially in the gut. These cells help maintain immune tolerance and prevent excessive inflammatory responses. Learn more.
Th17 cells

12 What’s the safest way to sanitize a toothbrush head?

3% Hydrogen peroxideA toothbrush head can be soaked in 3% hydrogen peroxide for 10 to 15 minutes, then air-dried. Boiling, using a dishwasher, or soaking in alcohol-based solutions may damage the bristles. Learn more.
Boiling water
Alcohol-based mouthwash
0.5% Phosphoric acid

13 What court ruled that Florida’s cell-cultivated meat ban does not conflict with federal poultry law?

U.S. Supreme Court
U.S. Court of Appeals for the Ninth Circuit
U.S. District Court for the District of Columbia
U.S. Court of Appeals for the Eleventh CircuitThe U.S. Court of Appeals for the Eleventh Circuit ruled in March 2026 that federal poultry law did not override Florida’s ban on cell-cultivated meat. Learn more.

14 Which type of exercise is typically better for strength, performance, and muscle growth?

Concentric exercise
Eccentric exerciseEccentric exercise happens when muscles lengthen while resisting force. It is often better for building strength, improving performance, and supporting muscle enlargement. Learn more.
Blood flow restriction (BFR) training
Mitochondrial training

15 Which vibrant, reddish fruit is known for its antioxidant-rich seeds?

Cranberry
PomegranatePomegranate contains antioxidant compounds such as punicalagins, ellagic acid, and urolithins. These nutrients help support heart health, circulation, cellular protection, and healthy aging. Learn more.
Blood orange
Red grapefruit

16 What compound in black pepper helps the body absorb curcumin better?

Capsaicin
Limonene
PiperinePiperine is the natural compound in black pepper that helps the body absorb and retain more curcumin. Learn more.
Allicin

17 What food is not a significant source of vitamin K2?

White riceVitamin K2 is found in foods like natto, Gouda cheese, Brie, egg yolks, liver, but not in white rice. Learn more.
Gouda cheese
Egg yolks
Natto

18 How much sun exposure, and when, is recommended for the most benefit?

Ten minutes of sun exposure after sunset
One hour of sun exposure around solar noonSun exposure around solar noon provides stronger solar benefits. Time in peak sunlight should be increased gradually, especially after reducing seed oil intake. Learn more.
Thirty minutes of sun exposure before sunrise
Two hours of sun exposure at sunset

19 What is Akkermansia?

A keystone gut bacterium linked to the microbiomeAkkermansia is a gut bacterium studied for its role in the microbiome. It appears to interact with the mucin layer that helps support the gut lining. Learn more.
A digestive enzyme that breaks down protein
A vitamin made by stomach acid
A fiber found in fermented foods

20 What hormone is released by your body when it’s deprived of glucose?

Insulin
Melatonin
Estrogen
CortisolWhen glucose stays too low for too long, the body may release cortisol to help the liver produce glucose. Learn more.

21 Which dietary factor can make the skin more susceptible to ultraviolet (UV) damage?

Low intake of colorful fruits that provide antioxidant compounds
Not drinking enough mineral-rich water before spending time outdoors
Excess linoleic acid (LA) from vegetable oils in the dietExcess linoleic acid (LA) from vegetable oils can build up in skin and oxidize under UV exposure. This may increase inflammation, DNA damage, and sunburn risk. Learn more.
Eating too little protein to support normal skin repair

The best formula on earth does nothing in a cabinet. Open almost anyone’s cabinet and you’ll find the same quiet graveyard. Half-finished bottles. A pill organizer with good intentions caked with dust on its lid. A few things bought after a podcast and abandoned three weeks later. Most people look at that shelf and feel a flicker of guilt, as if it were proof of some personal failing.

It isn’t a willpower problem. It’s a design problem. That distinction is the whole point of this article, and of the series it begins. For decades the supplement industry has told a story in which the burden of results rests entirely on you. Buy the right ingredient, in the right form, and the rest is up to your discipline.

When the bottle ends up forgotten on a shelf, the unspoken verdict is that you failed. I want to flip that story on its head, because the evidence — and two decades of watching real people try to take care of themselves on difficult ground — points to a different conclusion. Most supplements were not built to fit into real life in the first place.

The Imaginary Person Your Supplements Were Built For

Most supplements are designed for someone who does not exist. Picture the person the typical regimen assumes you are. Calm. Unhurried. Sitting down to a tall glass of water at the same time every morning, with nothing else on your mind, happy to count out a small handful of capsules and get them all down before moving serenely into a well-ordered day. A second round at lunch. A third at dinner. A pill organizer refilled every Sunday without fail.

That person is a fiction. The real you is in a car full of kids, answering a text at a red light, grabbing a bagel because you’re busy and you’re hungry and the day already got away from you. You skipped breakfast or ate it standing up. You forgot the noon dose somewhere between two meetings. The bottle you meant to reorder ran out four days ago.

A supplement that demands a perfect life will always lose to an imperfect one. Not because you failed but because it wasn’t designed to fit your life in the first place.

Most of us live in an environment that has been quietly engineered to make the unhealthy choice the easy one at every single turn. The drive-through is faster than the kitchen. The vending machine is closer than the farmer’s market. The default option, almost everywhere you go, is the one that works against you.

When your supplement routine asks you to perform a flawless daily ritual on top of all that, it isn’t asking for a small favor. It’s asking you to win a fight that the environment is rigged to make you lose.

So, we began to design supplements for real life. That shift now guides everything we make: fewer steps, simpler routines, and a food-first focus. In short, supplements built to fit into your day, not interrupt it. The aim is a supplement you’ll actually use daily.

A handful of companies have done this for other industries — taken something complicated and faintly miserable and made it easy. Nest did it with the thermostat, turning a fussy household control panel into something people could understand at a glance. Nutrition is long overdue for the same rescue.

Over the next nine weeks we’ll look at the hidden reason most people stop taking their supplements, why pills often don’t fit modern life, the moment when more stops working, why food changes everything, and how staying consistent can finally become easy.

It’s Not About Willpower

Here is the part the industry rarely says out loud: the reason people quit is almost never a sudden loss of motivation. It’s the slow accumulation of friction. Think about what a typical regimen actually asks of a busy person. Remember which bottles to take, and when. Count out the capsules. Find water. Get the big one down without gagging. Do it again at lunch with a different set. Refill the organizer every Sunday. Reorder before you run out.

No single step is difficult by itself. However, when stacked together, every day, against an already full life, the friction becomes too great and the routine falls apart. The research on this is sobering, and it’s worth taking seriously. Based on articles retrieved from PubMed, one of the strongest levers on whether people stick with a daily regimen appears to be not willpower but how heavy and complicated the regimen is.

A retrospective study of nearly 1,000 patients found that simplifying the regimen was associated with a large, sustained improvement in adherence over three years, with the biggest gains in the people who had been struggling most or carrying the heaviest pill load.1

A 2024 systematic review of patients carrying a heavy medication load pointed in the same direction: in most of the studies it examined, a heavier daily pill burden was associated with poorer adherence, though the authors noted the evidence was mixed.2 The pattern is fairly consistent — when a routine demands less, people tend to follow it; when it piles on, they tend to drift away.

Swallowing itself is a barrier, and not a trivial one. Difficulty getting pills down is common enough that clinicians routinely crush tablets or open capsules for people who struggle — a workaround that can backfire by altering the dose and how the ingredient behaves.3 For a great many people, the physical act of swallowing a fistful of capsules is the reason the bottle ends up at the back of the shelf.

How Habits Actually Form

The behavioral science is refreshingly clear: lasting habits are not built on motivation but rather repetition in a stable context. A habit is best understood as a behavior triggered automatically by a cue you encounter every day — cue-dependent, efficient, and largely free of the need for conscious effort.4
Experimental work confirms the mechanism: when people repeat an action in the same setting, they build cue-response associations in memory that fire automatically the next time that context appears — no willpower required.5

The most useful finding of all, for our purposes, comes from a randomized trial of everyday nutrition behaviors. When people anchored a new behavior to an existing daily routine and simply repeated it, automaticity climbed steadily — reaching its peak in a median of about 59 days, with repeated enactment in the same context being the key predictor of success.6
In plain terms: the way you make something stick is to tie it to something you already do, every day, without thinking. And almost nothing in your life is more reliably repeated, in a more stable context, than eating.

That single insight reframes the whole problem. A supplement that floats on its own — depending on memory, motivation, and a separate ritual with a glass of water — is fighting the way habits are built. A supplement folded into a meal you were going to eat anyway borrows a cue that’s already there. One approach asks for discipline you have to summon. The other asks for a behavior your day already contains.

Making Supplements That Fit the Life You Actually Live

The fix was never to demand more from you. It was to ask less. Once you accept that the failure is in the design and not the person, the path forward changes completely. The industry’s usual answer to “I keep forgetting” is to sell you a better pill organizer or another phone reminder. We drew the opposite conclusion. If burden is what makes people quit, then removing the burden is the entire job.

So we stopped designing for the lab and started designing for your life. Where an ingredient allows it, that can mean a powder you stir into food rather than another capsule to choke down, thereby borrowing the one daily cue the science says habits are built on instead of demanding a separate ritual that you have to remember.

The fact is, a well-designed supplement can feel like part of a meal instead of a medical event. It can be simple enough to survive a chaotic Tuesday. It can expect you to be human.

Food First, Always

This is the principle upon which everything else is built. If you’ve followed my work for any length of time, you already know the throughline: real food first. Supplements were only ever meant to support a foundation of whole, real food — never to replace it.
For too long the format itself worked against that idea, turning nourishment into pharmacy, separating the “health pills” from the meal as though the two had nothing to do with each other. A food-first format finally puts the supplement back on the same side as the food, where it belongs.

That matters for behavior, and it matters for self-honesty too. A supplement is not a license to eat badly and “make up for it” with capsules. It’s a way to support real meals more intelligently. When the format itself reinforces that order — food first, targeted support second — it stops asking you to treat caring for yourself as something separate from, and in competition with, simply eating well.

The Bottom Line

If you take one idea from this, let it be this: the best supplement in the world is worthless if it ends up sitting in your cabinet. The reason most supplements don’t work isn’t the ingredient and isn’t your willpower — it’s that they were designed for a person who doesn’t exist, then burdened you with the task of making the mismatch work.
The fix is building supplements around how people actually live: fewer steps, less to choke down, a format that anchors to a meal you were going to eat anyway, and a foundation of real food first. Make a routine light enough to survive a hard day, and people keep going — not because they finally found their willpower, but because there was never much required. That’s what it means to make supplements work for real life again.

Frequently Asked Questions

Q: Is this saying willpower doesn’t matter?
A: Not quite. It’s saying that designing a routine to depend on daily willpower is often a setup for failure, because motivation comes and goes for everyone. The behavioral research is clear that lasting habits are built on repetition in a stable context, not on summoning discipline each morning. The smarter move is to make the routine so simple it barely asks for willpower at all.

Q: Why does folding a supplement into food help?
A: Because eating is one of the most reliably repeated behaviors you have, in one of the most stable daily contexts. Habits form when a behavior is tied to a cue you already encounter every day. A supplement that rides along with a meal borrows a cue that’s already there, instead of demanding a separate ritual you have to remember.

Q: Are you saying supplements can replace a good diet?
A: Just the opposite. This entire shift is built on the idea that supplements support a foundation of real, whole food — they can never replace it. Food first, targeted support second.

Q: Is every product changing to a powder?
A: No. Some ingredients genuinely belong in a capsule, a softgel, or a specialized format. The point isn’t to abolish any one format — it’s to choose the format that best fits both the ingredient and the life of the person using it, rather than defaulting to a pill out of habit.

These statements have not been evaluated by the U.S. Food and Drug Administration.

This article is for general education. The products described are dietary supplements intended to support normal health and wellbeing as part of a food-first lifestyle. They are not a substitute for a varied diet, a healthy lifestyle, or the advice of your physician. If you are pregnant, nursing, taking medication, or managing a health condition, talk with your healthcare provider before beginning any supplement.

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

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

What does colony forming units (CFU) measure in a probiotic?

Live microbes that can grow into colonies
Colony forming units (CFU) count live bacteria or fungal cells that can divide under lab conditions. Learn more.
Total bacteria, whether active or inactive
Enzyme activity from probiotic strains
Dead cells left after processing

The video above features an interview with Dr. Colleen Cutcliffe, a molecular biology scientist and the CEO and cofounder of Pendulum, a company creating microbiome products. This interview was done as part of my early explorations into the obligate anaerobe microbiome field. I was particularly drawn to Dr. Cutcliffe’s work with Akkermansia.

How Your Gut Microbiome May Influence Health

Yogurt and probiotics have been popular for decades, but what really catalyzed interest in the human microbiome was the advent of DNA sequencing. This allowed scientists to begin identifying and differentiating the various microorganisms found in the human body — along with the introduction of fecal transplants. As explained by Cutcliffe:

“One of the interesting things that people realized was that the gut microbiome has the ability to change symptoms and change diseases. This discovery largely came about as a result of research into fecal microbiome transplants (FMT), where you take feces from a healthy person and place it into a sick one.
That may sound really disgusting until you know that it actually has incredible medical value. Some of the first places where these fecal microbiome transplants were used were for treating Clostridium difficile infections.
[When] you take an antibiotic, it kills off most of the bacteria in your gut. This strain called Clostridium difficile now has no competitors, so it can start to divide and replicate. When it gets to high levels, it becomes extremely toxic and ultimately fatal.
What they found was that if you transplanted stool into these people who were suffering from this infection, and you basically inundated the microbiome with all these new competitors and were able to swamp out [C. difficile], you could save a person’s life better than the therapies that were being used.”

In conventional antibiotic treatment of C. difficile, recurrence has been reported in roughly 20% to 30% of patients, with materially higher rates in severe or refractory cases. FMT cure rates reported in published trials vary widely, but are generally in the range of 80% to 90%. Despite these positive outcomes, FMT has still not become standard of care for C. difficile infections.
Small, early-stage studies have explored FMT in other contexts as well, including metabolic, gastrointestinal, and neurological conditions, though the evidence base is preliminary and quality varies considerably. That said, a key, open question is: which of the many microorganisms transferred are responsible for the observed effects?

Potential Safety Concerns of FMT

Important safety questions remain, as there’s much we do not yet know about the microbiome. For example, a pathogenic microorganism that has not yet been fully characterized could be inadvertently transferred via FMT.
Your microbiome is made up not just of bacteria, but also viruses, bacteriophages, fungi, and yeast, and we don’t yet understand exactly how all these organisms affect human health, let alone their interactions.
What’s more, your microbiome changes depending on location, so the microbiome of someone living in the U.S. will not be the same as that of someone living in India or Norway. The reason for this is because your microbiome is heavily influenced by diet, medical interventions, toxic exposures, and the natural environment, all of which vary from one person and location to the next.
To address some of these issues, companies are now working on developing manufacturing processes to survey and clean up the stool, and then deliver the final product in pill form.

“There are several companies out there that are doing this kind of an intervention, which I think is a little bit safer than the pure stool,” Cutcliffe says.

Surveying the Human Gut Microbiome

Many scientists are now working on surveying the gut microbiome. It started with the American Gut Project, where academics from around the U.S. surveyed all the different parts of the human microbiome, not just the gut microbiome but also the microbiome in your nasal passages and ears, and on your skin.

“They’re trying to understand, what does the population look like? One of the really interesting high-level themes that’s come out is that the more so-called advanced or industrialized a country is, the less diverse their microbiome.
You can go into populations in the rainforest, where they’ve been relatively untouched by Western civilization, and they have incredibly diverse microbiomes, meaning they have lots and lots of different types of strains that are doing lots and lots of different activities.
As you get to more industrialized countries, like the United States, we have a less diverse population of strains. One of the other interesting things is that if you look at an individual as they age, younger people have a more diverse microbiome compared to people who are older.
So, one of the overriding theories is that this loss of diversity represents a loss in functionality that is tied to reduced health, and potentially even perpetuating disease. And so, can you give these [microorganisms] back and help people improve disease?
For example, as people age, many experience new food sensitivities that they didn’t used to have, or they experience more GI distress more frequently than they used to. Unfortunately, many feel like there’s nothing they can do about that; that it’s just part of aging. But that’s not true. It’s [due to] this depletion in the microbiome, and there is something that you can do about it.
Ultimately, all of these guys are housed inside your body, so you are in complete control over who’s living, who’s dying, who you’re feeding through the foods that you’re eating. You can get to a point where you’re sensitive to these foods because you’ve lost [certain] strains in your gut, but you can replenish them and get back to eating those foods.”

The traditional strategy has been to improve your diet, eat more real food. This will work over time, but it’s a slow process that can take many months. A more efficient strategy would be to repopulate your gut with essential strains in addition to the appropriate dietary changes. The question is which strains matter most.

What Is Akkermansia and What Does It Do?

Since it was first described 20 years ago, considerable research has been published on Akkermansia and its possible roles in health. Much of Cutcliffe’s work has focused on this bacterium, given the breadth of research interest in it. “Akkermansia is quickly becoming known as a keystone strain in your microbiome,” she states.
While the microbiome is an ecosystem of many strains, certain strains like Akkermansia appear to play disproportionate roles. Akkermansia was first described in 2004 by Derrien and colleagues in a study published in the International Journal of Systematic and Evolutionary Microbiology.1 Subsequent research has examined associations between Akkermansia levels and metabolic markers, including body weight. Here are examples:

• Associations with glycemic status — Observational research has linked low or absent Akkermansia levels to populations with prediabetes and Type 2 diabetes.
• Interacts with the gut mucin layer — Researchers have found through both human and animal studies that Akkermansia is a key strain associated with maintenance of the mucin layer.2 Cutcliffe describes it as “the ‘glue’ that keeps your gut lining strong.” She further explains:
“You have these epithelial cells and the junctions between them are held together by glue, which is called mucin. When the mucin layer gets too thin, you lose those tight junctions, and that’s where you can start to get things moving across that boundary that are not supposed to move across it.
So, it’s important to have a strong gut lining and Akkermansia is one of the strains we know of that is there at the mucin layer, both interacting with and helping regulate that layer. That’s why it’s of interest in research on a range of conditions.”

• Akkermansia and the gut-immune axis — Researchers have hypothesized that reduced mucin-layer integrity may contribute to immune dysregulation in some contexts. This remains an active area of investigation. Akkermansia helps support mucin-layer integrity, which in turn may influence what crosses the intestinal barrier.
• Akkermansia and gut-barrier function — When the mucin layer is thin, larger molecules may cross more readily. Some research suggests that supporting Akkermansia levels may help support mucin-layer function and, by extension, gut-barrier integrity.

How Akkermansia May Influence GLP-1 Signaling

Drug companies are now promoting injectable glucagon-like peptide 1 (GLP-1) agonists for weight loss, and these drugs can have troublesome side effects. Researchers have noted overlap between GLP-1 agonist activity and pathways involving Akkermansia, though the mechanisms and contexts differ substantially. Cutcliffe explains how Akkermansia is thought to influence GLP-1:

“When it was observed that people with Type 2 diabetes or prediabetes were low in Akkermansia, it was believed that it was because of this mucin deficiency. But as people started to study Akkermansia more, and the microbiome in general, what’s become clear is that it’s a lot more direct than just the mucin layer.
What happens in your body naturally, if you’ve got all the right microbes, is that you eat a meal, your microbiome metabolizes that food and generates postbiotics [excretions from beneficial bacteria] like butyrate [and] a protein called P9. Some of these postbiotics then signal your body to produce GLP-1.
All that signaling is happening from the microbiome directly to the L cells. And so you eat a meal, your microbiome digests them, these postbiotics get created and tell your L cells, ‘Hey, go produce GLP-1,’ and then you get a spike in GLP-1 in your body.
GLP-1 stimulates your body, too. It says, ‘We’ve got to metabolize the sugar in the bloodstream, release insulin.’ It also signals to your brain, ‘We just ate, we’re full, we don’t need to eat again.’ After a period of time, GLP-1 goes down — until the next time you eat a meal. Then it spikes again.
So, that’s the natural way of things. There are only two strains that have been published, to date, that have been shown to be able to stimulate L cells to produce GLP-1, and one of them is Akkermansia. It actually secretes three different [postbiotics] that stimulate L cells to produce GLP-1.
So, what’s been found is that if you are low or missing Akkermansia, your body is not naturally producing as much GLP-1 as it’s supposed to be. By giving people back Akkermansia, you can now have these physiological benefits of reducing A1C and lowering blood glucose spikes.
To be clear, the natural GLP-1 you produce is different from the drug. The drug is a mimic. It’s an analog. It looks like GLP-1. It gets injected into the bloodstream directly, which means that rather than the natural spike after you eat [followed by a decline], the [drug] is keeping those levels really high all the time.
So, this signaling of ‘we got to metabolize sugar in the blood and we’re full, we just ate’ is going on constantly. That’s why people experience these incredible, amazing overnight effects because that’s how those drugs are working. But if you actually have the right microbes, you can generate your body’s natural GLP-1 and get back into this natural cycle.”

Akkermansia and Food Cravings — Emerging Research

Early research has examined whether Akkermansia supplementation may influence food cravings, with some studies reporting effects on sugar-related cravings.

“What that tells us is that your microbiome has the ability to change your cravings, and that can really guide you to better eating habits and then, in turn, replenish the good microbes,” Cutcliffe says. “So, you end up being on a good cycle and getting off of that bad one.
To reiterate, the GLP-1 drugs are not what we’re talking about with the microbiome. They’re two different things. One is your body’s natural way to increase GLP-1. The other is a synthetic drug, and we are in no way suggesting that [Akkermansia] is a drug.
When you do it naturally, you’re not going to see that immediate overnight result because it’s not going to be hammering your body with high levels of GLP-1 signaling all the time. It’s going to do it the way your body naturally does it, which is that you eat a meal and then your body tells you we’re full. Over a period of time you will start to see the benefits. So, it’s not going to be an overnight change, but it will be a sustainable way.”

Probiotic Potency Explained: CFU, AFU, and TFU

When evaluating the potency of probiotics, there are three units of measurement you need to be aware of: colony forming units (CFU), active fluorescent units (AFU), and total fluorescent units (TFU).

• Colony forming units (CFU) — This is the most widely recognized and utilized metric for quantifying the number of viable bacteria or fungal cells in a probiotic product. One CFU represents a single microorganism capable of dividing and forming a colony under specific laboratory conditions. This measure is important because the activity of probiotics is associated with the number of live microorganisms that reach your gut.
Probiotic manufacturers typically list CFU counts on product labels, indicating the number of live organisms per serving. Higher CFU counts are often marketed as more potent, though the optimal CFU level can vary depending on the specific strains and the health context.
Consumers are also advised to check that the CFU amount listed on the label is specified as the CFU level at the end of shelf life (its expiration date).3 As noted by The Probiotics Institute,4 “The amount of probiotic (CFU) present on the ‘manufacturing date’ is not as important as the amount present at the ‘end of shelf life.'”
• Active fluorescent units (AFU) — This unit is a less conventional and not widely standardized measure in the context of probiotics, with the exception of Akkermansia. While CFU shows the number of bacteria that are alive, AFU refers to the total number of bacteria present, both dead and alive. It is primarily a unit used to measure enzymatic activity.
For instance, AFU could be used to evaluate the activity levels of specific enzymes produced by probiotics, which contribute to their function, such as breaking down lactose or producing vitamins. In some specialized applications, AFU is also used to assess the metabolic activity or functional potency of probiotic strains beyond mere viability.
Most companies that sell Akkermansia probiotics use AFU instead of CFU, and there’s a scientific reason for that. Akkermansia is a strict anaerobe and as such it plate-counts poorly under standard probiotic quality control conditions. Many viable-but-non-culturable (VBNC) cells aren’t captured by CFU even though they’re metabolically active.
Flow cytometry (AFU) was developed in part to address this conundrum. It labels cells with fluorescent dyes that distinguish intact membranes (live) from compromised ones, and counts each cell as it passes through a laser. In short, flow cytometry captures VBNC cells that plate counts miss.
• Total fluorescent units (TFU) — This unit measures the total bacterial mass including both live and dead cells through fluorescent labeling, and is typically used only for pasteurized products. Like AFU, TFU values are higher than CFU counts for the same sample since they include both viable and non-viable cells.

The primary difference between CFU, AFU, and TFU lies in what they measure: CFU quantifies the number of live microorganisms; AFU assesses the functional activity of those microorganisms; and TFU measures the total bacterial mass, regardless of their functional activity. While CFU is an indicator of the potential for colonization and survival of probiotics in the gut, AFU could offer additional insights into the functional capabilities of the probiotic strains.

Current Akkermansia Clinical Trials: Dosages and Applications

As research advances, numerous clinical trials are underway to evaluate the efficacy and safety of Akkermansia-based interventions.5 Published data in 2024 investigating Akkermansia have reported preliminary results,6 highlighting its potential across a range of health conditions, including infectious disease,7 immune-related disease,8 liver fibrosis,9 stress management,10 intestinal-related diseases,11 metabolic health,12 and brain function.13
These studies, which include both animal and human trials, have used therapeutic doses ranging from 100 million to 10 billion CFU per day.
In studies of obesity, Type 2 diabetes, and metabolic syndrome populations, doses around 10 billion CFU per day have been used. Researchers have examined effects on markers such as insulin sensitivity and glucose metabolism, with study sizes and durations varying.
Conversely, lower doses around 1 billion CFU per day have been examined for more gut-specific conditions and liver health,14 and even at these reduced levels, some studies report reductions in markers of intestinal inflammation.

*These findings are from research conducted in clinical settings, often in small or proof-of-concept trials. Results may not apply to all individuals.

Akkermansia Delivery and Form — What the Research Suggests

When choosing an Akkermansia probiotic, bacterial counts in the billions are typically used in published trials, though dose alone is not the whole story — the delivery method appears equally important.
For live formulations, delayed-release capsules and microencapsulation have been designed to help bacteria reach the colon intact. Without such protection, much of the live bacterial load may not survive the journey through the digestive tract.
Akkermansia is highly sensitive to oxygen, and these microbes thrive in oxygen-free environments, which makes the journey through the digestive tract challenging. Even a brief exposure to oxygen can be fatal for live cells, which is why formulations with delayed-release capsules or microencapsulation have been designed to protect the bacteria until they reach the colon.
Theoretically, a lower-dose probiotic that successfully reaches the colon may be more effective than a higher-dose product that does not, which is why the delivery method may be a far more important consideration than the labeled bacterial count.
If you are considering an Akkermansia supplement, formulations with timed-release capsules or microencapsulation have been designed to keep Akkermansia protected until it reaches the colon, typically within two to four hours.

Frequently Asked Questions About Akkermansia

Q: Does Akkermansia help with weight loss?
A: Research has examined and found associations between Akkermansia levels and metabolic markers, including body weight, appetite-related signaling, and gut health.

Q: Is Akkermansia safe?
A: Akkermansia is naturally present in a healthy microbiome. Available studies on Akkermansia supplementation, which remain limited in size and duration, have not identified serious adverse effects,15 though longer trials are needed to confirm long-term safety.

Q: Does Akkermansia cause diarrhea?
A: Akkermansia has not been linked to diarrhea in the published trial data to date. One study reported that its presence in the gut was associated with reduced occurrence of diarrhea in children.16 That said, as with any change to gut bacteria, sudden increases in any beneficial bacteria, including Akkermansia, may cause temporary digestive discomfort; gradual introduction is generally preferable.

Q: What causes low Akkermansia levels?
A: Low Akkermansia levels can be influenced by diet quality — high intake of processed foods, added sugars, and harmful fats like seed oils is associated with lower Akkermansia levels. Aging, antibiotic use, chronic stress, sedentary lifestyle,17 and metabolic conditions can also affect the composition of the gut microbiota,18 including Akkermansia levels.

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

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

Which plant compound in turmeric is linked to anti-inflammatory and antioxidant effects?

Ocherine
Quercetin
Curcumin
Curcumin also helps calm inflammatory activity and supports antioxidant protection against free radicals. Learn more.
Resveratrol

Editor’s Note: This article is a reprint. It was originally published May 21, 2023.

In this interview, Georgi Dinkov and I continue our discussion about diet, diving into some of the finer details that can make or break your health. Dinkov is a student of Ray Peat, who passed away around Thanksgiving 2022, leaving behind a legacy of iconoclastic wisdom on how to optimize biological health.

For example, a ketogenic diet can be very useful initially when transitioning people who are metabolically inflexible, which is about 95% of the population of the United States. So, in the short term, the vast majority of people can benefit from going keto. However, if you continue in ketosis long term, you’re going to run into problems.

Elevated Cortisol Leads to Central Obesity

As just one example, while weight loss is a typical response when going on a ketogenic diet, months later, maintaining that weight loss often becomes a struggle again. Dinkov experienced this firsthand. Once he started following Ray Peat’s recommendations, he lost the weight again and kept it off.

“My take is it’s an endocrine problem,” Dinkov says. “So if you’re struggling with weight you cannot lose, I think it’s a good idea to do a blood work [panel] for the steroids … Every single person that has been struggling with excessive weight that has emailed [me] their blood results, without exception, their cortisol is either high-normal or above the range, both the AM and the PM value.

Their thyroid is less than optimal, in fact, pretty bad for most people … They’re at the upper limit of normal. A very large number of people are basically hypothyroid … I think we are eating foods that are lowering our metabolic rate. We’re living an excessively stressful lifestyle.

That’s probably not a surprise for anybody. Many people think, well, stress is good for you. It’s good as a hormetic response in an acute situation, but not when you have chronically elevated cortisol. Every doctor will tell you if you have a chronic elevated cortisol, you will develop the so-called spectrum of Cushing syndrome …

One of the defining features of elevated cortisol is that you have central obesity. So that, to me, is really the problem. We have higher than desirable levels of stress, suboptimal diet, and we’re surrounded by a number of different endocrine disrupters which are now proven to reliably cause obesity in animal models, even in very small amounts. Most of those are found in plastics.”

Why I Changed My Mind About Low-Carb Diets

One of the foundational concepts of health that I’ve had to radically revise my thinking on, based on the work of the late Ray Peat and his student Georgi Dinkov, is the idea that eating a low-carb diet long-term is the best way to optimize your metabolic and mitochondrial health.

I now realize that this was misguided, and the reason for that has to do with the fact that your body requires glucose and if you aren’t eating it you will go into a hypoglycemic coma and die. Obviously, your body has safeguards to prevent that and the major one is the hormone cortisol.

In medical school, we learned that cortisol is a glucocorticoid. Gluco means glucose (sugar) and cortico means it comes from the adrenal cortex. It’s also another word for steroid. We were told that cortisol is responsible for maintaining glucose homeostasis but led to believe its primary purpose was for inflammation.

Well, that’s just not true. While cortisol certainly contributes to glucose balance, its primary purpose is to raise your blood sugar when it is too low and you don’t have enough glycogen reserves in your liver.

How Does Cortisol Work?

But just how does cortisol increase your blood sugar? It does it by breaking down your muscles, bones, and brain. It sacrifices your lean muscle mass to release amino acids that your liver converts to glucose in a process called gluconeogenesis.

So, ultimately, cortisol also is going to cause inflammation and impair your immune function. And it increases food cravings. So, you do not want your cortisol to be elevated. For a long time, I was a proponent of a low-carb diet, but now I realize that chronic low-carb is not a good idea.

As a fuel, glucose is vastly superior to fat, and this was something I simply got wrong. The same thing goes for fasting. Both low-carb and fasting are great interventions in the short-term for those who are overweight and metabolically inflexible.

However, once you’ve regained your metabolic flexibility, it is important to revise your strategy and add healthy carbs back in, or else these strategies will backfire and lead to decreased metabolic health, compromised mitochondrial function, and impaired metabolism.

Cortisol happens to be the primary aging hormone. If it is chronically elevated, you simply will die prematurely as it is highly catabolic, meaning it will break down your body tissues. To stay healthy as you age, you need to be anabolic and build healthy tissues like muscle and mitochondria. Elevated cortisol will seriously impair those efforts.

Important Cautions Before You Increase Carbs

So, it is clear that you need to be doing everything you can to keep your cortisol levels and chronic inflammation low. But it would also be a major mistake to increase your carb intake if you are still on a high-fat diet. I did this experiment in the mid-80s after I read the book by the Diamonds called Fit for Life.

They suggested having fruit only for breakfast which I tried. Then I did my lab work and found my fasting triglycerides and lipoprotein profiles had exploded for the worse. I prematurely concluded that a high fruit diet was nonsense and remained relatively low carb for nearly four decades.

This was until I encountered Ray Peat’s work and reevaluated my initial impression. I now understand that I was missing important parts of the strategy. And now I eat 3 to 4 pounds of watermelon (without the rind) virtually every morning at 5:30 as my first meal, followed by three eggs and eight ounces of white rice and two ounces of maple syrup 1 to 2 hours later.

That sounds like a lot of carbs, and it is. I have additional fruits later in the day and now my carb intake is about 475 grams a day and comprises about 60% of my daily calories. You might wonder what has happened to my weight and blood sugar with all these extra carbs.

Well, I thought my weight was good at 192 as I increased my muscle mass, but it has decreased by ten pounds to 182 with no change in muscle mass. My fasting blood sugar has dropped ten points. So far it seems to be working for me.

The Vital Metabolic Switch You Need to Understand

This is one of the most important principles in food science that I never learned or understood until later. My strong guess is that this is also true for most natural medicine clinicians. Low-carb diets have helped at least tens of millions of people improve their health for a very good reason and that is there is a stealth switch that controls what fuel your mitochondria can burn as they can only burn one fuel at a time, either fat or glucose.

The switch has been given the name the Randle Cycle, but it is more helpful to visualize it as a railroad switch that changes the tracks of the train, and the train can only travel down one track not both. This is because only one type of fuel can be burned at a time.

The best-case scenario is you metabolize, or burn, glucose in your mitochondria without any reductive stress (a term I will explain in my upcoming interview with Georgi Dinkov). When you do this, you will only generate 0.1% reactive oxygen species (ROS).

Not only does this route generate less ROS but is also incredibly efficient at energy production by creating 36 to 38 ATP for every molecule of glucose that is metabolized. It will also generate metabolic water and carbon dioxide which are also important for your health.

For this to occur you will need to consume less than 30% of your calories as fat. When you consume significantly more than that amount the switch changes to burn fat in your mitochondria and you will not be able to burn glucose until your fat decreases to less than 30% of calories.

Since glucose is unable to be shuttled into the mitochondria to burn it winds up backing up into your blood stream raising your blood sugar. This is a major contributor to diabetes. What little glucose is burned for fuel is done by using glycolysis which is a primitive pathway that bacteria and cancer cells use.

It is great we have this pathway as you absolutely need it for quick fuel when you are activating your type II muscle fibers. But if this is the primary way you burn glucose you are in a catastrophic metabolic state as you are creating loads of lactic acid as a waste product instead of healthy CO2, and you are only generating 2 ATP for every molecule of glucose, which is 95% less energy.

Lactic acid increases reductive stress, which causes reverse electron flow in the mitochondria and causes reductive stress which increase the ROS to 3% to 4% which is 30X to 40X more than when glucose is burned efficiently in the mitochondria. You likely don’t yet understand reductive stress, the opposite of oxidative stress, but will have done an interview with Georgi on this and will be posting it later this month.

How High-Fructose Corn Syrup Causes Disease

One factor that makes a big difference in your metabolic rate is the type of sugar you consume. Contrary to popular belief, there’s a dramatic difference between high-fructose corn syrup and cane sugar. They’re really two different foods. If the high-fructose corn syrup is properly processed to remove all starch, then it’s very similar to cane sugar because it’s about 55% fructose and 45% glucose.

However, studies have shown beverages sweetened with high-fructose corn syrup contain a tremendous amount of starch, which isn’t accounted for in the calories listed on the label. Once the starch is factored in, the caloric content of many sodas can easily quadruple that on the label, so you’re getting FAR more calories than you think.

Additionally, because the starch is made up of such tiny particles, they can enter your blood circulation unprocessed via your digestive system, causing an allergic reaction.

They can also trigger a low-grade inflammatory reaction, which will trigger the release of histamine, nitric oxide, and serotonin. As noted by Dinkov, if you’re sneezing and have itchy eyes even though it’s not allergy season, you may well be having a reaction to something you ate or drank, and high-fructose corn syrup may be the culprit.

Starch particles also serve as fuel for pathogenic bacteria in your gut, and the endotoxins from these bacteria contribute to inflammatory conditions. Small intestine bacterial overgrowth (SIBO) is one example of what can happen, especially if you’re on a proton pump inhibitor, as these drugs decrease the amount of stomach acid you’re producing. Stomach acid is there not only to help with digestion but also to keep bacteria in check.

“If you’re not producing a sufficient amount of acid, you’re going to get bacteria colonizing your small intestine, either from food or creeping up from the large intestine. And that’s not a good thing. Basically … the portion of the intestine that is supposed to be clean and just focused on absorbing food is now harboring a microbiome.

And then, if you give it any kind of a food that the bacteria can process, you’re increasing the turnover [which] result in the endotoxemia that is now accepted to cause a large number of diseases, especially cardiovascular disease, obesity, and neurological disease.

Alzheimer’s has been conclusively tied to chronic low-grade endotoxemia. They’re still claiming there’s a genetic component to it, but they’re now admitting that endotoxin is a causative factor in Alzheimer’s disease,” Dinkov says.

Can Cane Sugar Be Part of a Healthy Diet?

Most people who embrace natural health believe sugar is a pernicious evil, but Peat’s and Dinkov’s position is that the negative effects are primarily caused by high-fructose corn syrup, and that pure cane sugar can actually be a useful strategy to counteract some of the challenges that people can get into when on a strict low-carb diet. Dinkov explains:

“Cane sugar, if it’s pure, has a very different overall systemic health effect than high-fructose corn syrup … I think most of the sugar sold in the crystal form, especially organic ones, is pretty safe. Heavy metal contamination used to be a problem in sugar distillation but it looks like most of the western countries have sorted this out …

Now, some people that have an issue with sugar are saying, ‘Well, it’s just empty calories and whatnot.’ Multiple studies demonstrated that honey, which is very similar in composition to plain white sugar, does not trigger the normal hyperglycemic response that most of the other simple carbohydrates do. In fact, it improves the hyperglycemia in Type 2 diabetic patients despite being pure sugar.

I think that’s the greatest confirmation that we have that sugar is not evil. It depends how you’re getting it and in what form. One animal study demonstrated that rats, when given free access to [Mexican] Coke sweetened with cane sugar, they were eating the equivalent of 8,000 calories daily … without gaining an ounce of fat.

So sugar is not dangerous. It’s perhaps the only nutrient that we evolved to metabolize for fuel. But the other two micronutrients, even though we can metabolize them as fuel, come with a lot of strings attached …

If you’re oxidizing PUFA, then all hell breaks loose. If you’re oxidizing saturated fats, it’s far less dangerous. But in the long run it still puts you, due to the Randle cycle, into the semi-diabetic state because it decreases your insulin sensitivity.

So pure sugar is what we are meant to oxidize for fuel. If you get it from ripe fruit, great. If you can get it from [raw unadulterated] honey, probably just as good if not even better. But if not, then the pure white variety, preferably organic, that you get from the store, I think is a very good source of most of the carb calories that you intend to eat throughout the day.”

The Glucose-Cortisol Link

In my book “Fat for Fuel,” I argued that healthy saturated fats generate fewer free radical species in the electron transport chain than sugar. However, I’m starting to revise my views on this, based on Peat’s work.

The problem is that if your glucose level is low because you’re on a low-carb diet, your body is going to compensate by self-generating glucose, and that stimulus to make glucose is part of the obesity puzzle, because one of the ways in which your body produces glucose is by secreting cortisol.

And, as explained by Dinkov, if your cortisol is chronically elevated, you end up with central obesity and chronic inflammation, which clearly isn’t good. So, you’ve got to have a certain amount of glucose, and it’s best to get it from your diet rather than forcing your liver to make it, as cortisol is then also being churned out. Dinkov explains:

“If glucose is oxidized properly going through the Krebs Cycle and electron transport chain, it generates more carbon dioxide per molecule of glucose oxidized than do fats.

Now, carbon dioxide has this kind of controversial role in medicine. It used to be considered a metabolic byproduct that could be dangerous. People with chronic obstructive pulmonary disease have higher than normal levels of carbon dioxide in the blood.

But then, medicine started to look into this more closely, I think, over the last 10 years, outside of Dr. Pete’s research, and said, ‘Hm. Carbon dioxide seems to have a lot of positive effects in the body.’ One of them is vasodilation.

So basically, if your metabolism is not working properly, if you’re not oxidizing glucose properly, you’re not going to produce sufficient amounts of carbon dioxide. What happens then? Vasoconstriction. And since that is actually a problem, it raises blood pressure and all kinds of other things; all hell breaks loose. The body then releases an emergency vasodilator, known as nitric oxide. And that is now acquiring a bad reputation.

Even in mainstream medical circles, they’ve started seeing that people who are taking the drug nitroglycerin, which used to be the mainstream drug for angina — chest pain — for cardiovascular disease and blood pressure.

With nitroglycerin, you’ll quickly lower blood pressure. But over time, the inflammatory nature of nitric oxide ensures that these people actually get worse. And, in fact, most people who take nitroglycerin on a long-term basis die from a heart attack or ischemic stroke.

So, if you’re not eating enough glucose, your body will make it. And, in fact, the primary evolutionary role of cortisol, the acute role, is actually preventing blood glucose from dropping too low, because that will put you into a hypoglycemic coma.

In the longer run its secondary role is to dampen down inflammation. So really, the acute, the lifesaving role of cortisol on a daily basis, is to prevent you from dropping into a coma because your blood glucose went too low.

But we don’t want that process because it’s going to get the glucose from the tissues. So, we need glucose [in our diet]. I think even the ketogenic proponents are now getting to the point of saying, ‘We cannot be always in ketosis.’ In the long term, it’s not good.”

Will Sugar Feed Cancer?

Ketogenic diets have also been hailed for their ability to prevent and treat cancer, but even this may turn out to be a misunderstanding in the end.

“I think some of the ideas around glucose feeding cancer stem from two basic misunderstandings,” Dinkov says. “One is that cancer is an evil cell, genetically mutated, and that your only chance is to kill all of those cells because they’re not going away by themselves.

First of all, that’s not true. Spontaneous remissions of cancer are known, and they vary depending on the cancer. Prostate cancer has a pretty high rate of spontaneous remission … A paper that came about five years ago … from the MD Anderson Cancer Center in Texas … said it’s always been the position of medicine that cancerous mutations [happen] and after that, the cell becomes metabolically deranged.

But it looks like we’ve had it backwards. It’s the metabolic derangement that happens first, and, over time, this triggers the genetic mutations, because the cell, being in an energetic deficiency, cannot properly maintain its structure. That was a huge admission …

So what we need to be doing here is not trying to kill the cancer cell, because it is not a cancer cell. It is actually a normal cell that is metabolically deranged.

If we could compare it to anything, it’d be a diabetic cell [and] diabetes is now known to be caused by hyperlipidemia — too much fat in the body, too much fat in the blood. Basically, the cells are getting stuck in oxidizing fats, due to the Randle cycle.

And then, the glucose that’s floating around in diabetes, a good portion of it — because it cannot be metabolized — is being peed out … or you’re converting it into lactic acid. This [MD Anderson] paper said the exact same thing is happening in cancer.

We are seeing an abnormal rate of fatty acid oxidation, because the cell is stuck in the cycle due to oversupply of fat.

The glucose, the ‘cancer cell’ cannot actually metabolize it, but because the cell needs its glucose for a variety of purposes — not just synthesizing energy, but also synthesizing DNA and RNA, and those two … can only be synthesized from glucose, not from fats — the cancer cell says, ‘Oh, I’m in a state of extreme deficiency of glucose. Give me more.’

So, it increases the synthesis of these glucose transporters known as GLUT1 through GLUT4. Basically, that’s why when you give a patient with cancer a little bit of radioactive sugar, it accumulates mostly into the tumor, because the tumor has a much higher capacity for uptake of sugar.

However, and this is the key difference, it has a much lower capacity for oxidizing that sugar. So, you’re going to see a lot of radioactive sugar accumulation in the tumor, but most of it will get converted to lactic acid. So this paper that came out said, ‘We need to do something that gets the cell out of its stressed state.’

And I think we already agreed that excessive oxidation of fat is a stress state. Right? We don’t want to produce lactic acid, and as long as we are over-oxidizing fat, we will be producing lactic acid, and we will be uptaking more glucose …

Several studies have come out since then … and they said, ‘OK, how can we restrict the supply of fat?’ assuming the fat is the problem. There’s only really two macronutrients that can go to the cell. Assuming cancer is a metabolic disease, and assuming a cell can only oxidize fat or sugar, then if it’s not the sugar, it’s got to be the fat. There’s nothing else.

And if it’s not the mutations, if the mutations are secondary to the metabolic derangement, it’s got to be one of these two macronutrients that we can manipulate to actually try to cure the cancer. They already tried glucose restriction … That did not cure cancer. It did have a sensitizing effect to chemotherapy, but it did not result in actual cancer remission.

So now we’re back to the other micronutrient, restricting the supply of fat. Multiple studies … I have at least 30 on my blog … have shown that restricting lipolysis by administering the beta blocker propranolol … lowers lipolysis.

The way [propranolol] lowers blood pressure is by blocking adrenaline. If you’re blocking adrenaline, you’re also lowering lipolysis, because adrenaline is the primary activator of the hormone-sensitive lipase enzyme. Basically, you’re going to be restricting the supply of fat from your own tissues to the tumor.

What else can be done? Well, that’s not the only source of fat. You’re also getting it through the diet. Other studies have tried doing low-fat diets for cancer, and are getting actually good results. Not cure, but good results. The propranolol induced full remission in the cancer.”

Summary

Dinkov also cites research in which the beta oxidation inhibitor etomoxir, prescribed for heart disease, induced full remission in neuroglioblastoma, which is thought to be incurable. So, in summary, either restricting dietary fat or blocking the oxidation of fat inside the cell appears to have strong therapeutic effects against cancer by forcing the cell out of its excessive fatty acid oxidation state.

“And, once you do that, there’s no metabolic damage preventing the cell from oxidizing glucose,” Dinkov says. “It’s all functional. If you flood the cell with fat then, basically, that’s what the cell will oxidize, because it’s overabundant relative to the glucose that is getting to the cell. If you stop that process, or at least greatly restrict it, the cell starts oxidizing glucose again.”

The Devil in the Details

Here, I’d like to share a personal story. In an effort to adopt this new knowledge, I increased my carbohydrate intake to about 250 grams to 300 grams, depending on the day and the fruit availability. When I got my blood work back, I was surprised to find my triglycerides were in the low triple digits, just over 100, which is abnormal.

Normally, I’m closer to 50. In my clinical experience, elevated triglycerides is almost always related to excessive carbohydrate intake, which seems to conflict with what Dinkov just explained. But here’s the key: When you increase carbohydrates, you also have to lower fat. If you don’t, you could end up with complications, as just happened to me. So, now I’m lowering my fat intake. Dinkov confirms my experience:

“Most of the animal studies say, ‘High sugar diet causes this. High sugar diet causes that.’ But if you look at their diets, these animals are already on a high-fat diet. All they did was add more sugar on top of it. Well, of course, in a situation like that, you’re going to have an increase in the triglycerides, increase in LDL cholesterol, because the body can synthesize cholesterol from the sugars.

So, you’re going to get these biomarkers associated with cardiovascular disease to increase, but it’s actually not really a fair comparison. What you should be doing is keeping the diets isocaloric, the same. And also, not increase the total amount of calories, just replace some of that fat with sugar …

Another thing that is probably important is that since there’s always some baseline lipolysis going on, when you’re increasing the carbohydrate intake, the excess that cannot get metabolized will get converted to triglycerides and then stored.

When you are increasing the carbohydrate intake, you should be decreasing the amount of fat. If you’re not, then at least you should be taking something that stimulates the oxidation of carbohydrate so that it doesn’t result in the raising of triglycerides.

Aspirin, caffeine, especially vitamin B-3 niacinamide, all of these are known to lower triglycerides and, by now, the consensus mechanism of action is that all three of these components are increasing the oxidation of carbohydrates.

So, if you’re increasing carbohydrates and you’re getting an increase in triglycerides, two things, either you’re eating too much fat or your baseline metabolic rate is not where it should be, so you can use some metabolic stimulation from these substances.”

In addition to increasing the oxidation of glucose as fuel, aspirin, caffeine, and niacinamide may also inhibit the oxidation of fatty acids, specifically linoleic acid, and the most foundational strategy that anyone could implement to improve their health is to lower their linoleic acid, the omega-6 intake. These supplements will also lower inflammation, which in turn will lower your baseline cortisol.

The metabolite of aspirin, salicylic acid, also has an inhibitory effect on the enzyme 11-beta-hydroxysteroid dehydrogenase Type 1. This enzyme synthesizes active cortisol from the inactive precursor cortisone.

“So, aspirin will actually lower your synthesis of cortisol directly, not just by lowering inflammation, but also lowering the actual synthesis of cortisol,” Dinkov explains. “A study demonstrated that baby aspirin, 81-100 milligrams daily, decreased fatty acid oxidation by about 30% …

Aspirin also has an anti-lipolytic effect, not as strong as niacinamide, but it’s got these three different things that are basically helping to lower both the supply of fat to the cell and excessive oxidation of fats even at these tiny dosages.”

Be mindful about the aspirin you use, though. Immediate-release aspirin made with cornstarch is the preferred version that is now hard to find. Extended-release aspirin is not recommended due to the additives they put in it. Your best option would be to use a salicylic acid or willow bark supplement.

Benefits of Vitamin E

Dinkov also reviews the benefits of other supplements, such as vitamin E, which inhibits lipolysis, improves glucose metabolism, acts as an estrogen antagonist and helps counteract much of the damage caused by linoleic acid and other polyunsaturated fats (PUFAs).

According to Dinkov, research suggests your need for vitamin E can be directly calculated by your PUFA intake. You need about 2 milligrams of vitamin E from all sources per gram of PUFA that you’re eating. So, if you’re eating 50 grams of PUFA daily — which is about 10 times what you should be getting — you need about 100 mg of total tocopherol.

Importantly, PUFAs aren’t just the omega-6s. It’s also omega-3. In the interview, Dinkov goes into detail as to why omega-3 supplements such as fish oil are mostly garbage and shouldn’t be used. I also wrote an article about this very topic.

Whole food, in this case, small fatty fish and wild-caught Alaskan salmon are really your best bet. It’s virtually impossible to find fish oil that’s not rancid. So, to review, when you’re calculating your PUFA intake you also need to include your omega-3s. Ideally, your daily PUFA intake would be below 10 grams.

Dinkov’s Dietary Suggestions

In closing, Dinkov reviews some of his top dietary recommendations for optimal health. No. 1 is keeping PUFA intake below 10 grams; below 5 grams would be even better. No. 2 is to avoid high-fructose corn syrup when adding carbs. Stick with the simple sugars from ripe fruit, raw honey (make sure it’s not adulterated with high-fructose corn syrup, as many are) and/or pure organic cane sugar.

As for the macro composition of your diet, equal amounts of fat, healthy carbs, and protein seem to be best for otherwise healthy individuals, so he recommends getting one-third or 33% of your daily calories from each. If you have metabolic problems or some kind of inflammatory disease, he recommends cutting down on fats.

Lower fat intake will also allow your body to digest protein better, as bile acids are released in response to fat, and bile interferes with the absorption of protein. Next, he recommends adding:

• Vitamin E, based on your PUFA intake (as detailed above)

• Aspirin or willow bark extract

• Niacinamide at a dose of 50 mg to a max of 100 mg, three times a day. In addition to antiobesity effects, niacinamide will also help synthesize NAD+, which has important health benefits

• Caffeine — BC powder, sold as a headache remedy, contains both aspirin and caffeine. According to Dinkov, research has shown that taking caffeine with aspirin increases the blood concentrations of both and prolongs their effects. Taking 50 mg of aspirin with 50 mg of caffeine can raise your metabolic rate by about 7% and keep it elevated for up to 12 hours

• Copper — Copper is the rate limiting factor for cytochrome c oxidase (Complex 4). With aging, the amount of copper in that enzyme decreases while iron increases, and the less copper you have, the lower your metabolic rate. Ideally, get your copper from whole foods such as liver, oysters, shrimp, or acerola cherry. If using a supplement, bisglycinate is a good option with high bioavailability

How to Apply This When Using Time-Restricted Eating (TRE)

If you’re using time-restricted eating, or considering starting, then this final side note will be important. If you’re metabolically inflexible, insulin resistant, and unable to easily switch between burning sugar and fat as your primary fuel, then a TRE program, such as that described by Dr. Mindy Pelz in my interview with her, may be quite beneficial, and this is true whether you’re eating a ketogenic diet or not.

However, once you regain your metabolic flexibility, which can take anywhere from a few weeks to a few months, you will need to increase your eating window. The reason for this goes back to the glucose-cortisol connection, Dinkov explains in this interview. Your body needs glucose, and if you deprive it for too long, it will produce cortisol to stimulate your liver to make it.

This increased cortisol can contribute to chronic inflammation and cellular damage. Therefore, once you are no longer insulin resistant, it is best to vary your eating window between eight and 12 hours, and avoid going lower or higher than that window. It is also best to avoid eating before sunrise or after sunset and at least three hours before bedtime.

More Information

To learn more, be sure to listen to the entire interview, as we dive into far greater detail than what I’ve summarized here. Georgi is an absolute fire hydrant when it comes to biochemical details.

Also check out Georgi’s blog at www.haidut.me or follow him on Twitter. You can also obtain a major sampling of Ray Peat’s work for free by going to these two sites: wiki.chadnet.org/Ray-Peat and RayPeat.com.

Turmeric has traveled a long road from spice markets and traditional kitchens to the wellness shelves of modern grocery stores. What was once a humble cooking ingredient in Indian and Southeast Asian households is now the base of one of the most searched-for functional drinks online. At its simplest, turmeric water is exactly what it sounds like: ground turmeric root or freshly grated turmeric stirred into warm or room-temperature water.

Most people add a squeeze of lemon, a pinch of black pepper, or a touch of raw honey, then drink it first thing in the morning or between meals as a gentle daily ritual. The drink takes on turmeric’s signature deep golden color, which is why it sometimes shows up online under names like golden water or golden milk’s lighter cousin.

The appeal makes sense. Modern life loads your body with processed foods, poor sleep, artificial light, and constant low-grade stress, all of which keep your internal systems in a state of quiet wear and tear. A simple drink feels like a small act of pushback against that pattern. It costs almost nothing, takes about a minute to prepare and slots easily into routines you already have.

But the conversation around turmeric water often skips over the more interesting question. What does this drink actually do once it enters your body? The science behind curcumin, the active plant compound inside turmeric, is shaped by how it interacts with your tissues, your gut bacteria, and the chronic stress response humming beneath the surface of daily life.

There’s also a gap worth understanding between what research shows and what a single mug of turmeric water delivers. Most studies use concentrated extracts, while this morning drink offers something gentler and more sustainable when paired with the rest of your lifestyle. That distinction shapes how you should think about turmeric water, not as a cure or a shortcut, but as one piece of a broader effort to lower the inflammatory burden your body carries every day.

Turmeric Water Supports More Than Hydration

In an April 2026 article published by Health, researchers and health experts reviewed the growing evidence surrounding turmeric water and the active compound curcumin, focusing on inflammation, joint discomfort, digestion, circulation, and immune health.1

Unlike highly processed wellness drinks loaded with sugar and artificial ingredients, turmeric water offers a simple combination of hydration and plant compounds that directly influence stress and inflammation inside your body. The article emphasized that curcumin acts as both an antioxidant and an anti-inflammatory compound, meaning it helps calm damaging inflammatory reactions while also protecting cells from unstable molecules called free radicals.

Chronic inflammation is associated with conditions like heart disease, arthritis, and Type 2 diabetes. That matters because inflammation often builds quietly for years before obvious disease appears. Turmeric’s appeal comes from the fact that it targets multiple issues at the same time instead of focusing on one isolated symptom.

• Hydration explains part of turmeric water’s benefit — You need adequate hydration to support circulation, bowel function, mood, and skin health. Yet many people spend most of the day mildly dehydrated while relying on coffee, soda, or alcohol that worsen fluid loss. Turmeric water gives people a simple habit that feels purposeful and easier to maintain.
When you add a routine to your day that feels rewarding and easy to repeat, consistency improves dramatically. Something as simple as keeping a warm turmeric drink visible on your kitchen counter creates a daily cue that reinforces healthier behavior without requiring complicated meal plans or strict tracking apps.
• Joint comfort stood out as one of the most practical findings — A 2021 clinical study suggests that curcumin may help improve symptoms tied to osteoarthritis, including stiffness and pain.2* Osteoarthritis means the protective cushioning inside your joints slowly wears down, leading to swelling, soreness, and reduced mobility. Many people notice it first in their knees, hips, lower back, or hands. Even small reductions in stiffness change daily life in meaningful ways.
• One teaspoon of turmeric contains roughly 30 to 90 milligrams (mg) of curcumin — However, many research studies use concentrated doses of 250 mg or more. In other words, turmeric water isn’t the same as a high-dose curcumin supplement. Instead of expecting dramatic changes in a few days, think of turmeric water as part of a broader anti-inflammatory lifestyle that includes healthy food, movement, adequate sleep, hydration, and whole foods.
• Turmeric water supports digestion — Findings from a review in World Journal of Experimental Medicine suggested curcumin may reduce inflammation inside the digestive tract while also supporting healthier gut bacteria.3 Your gut microbiome refers to the enormous community of bacteria living inside your intestines. Those microbes influence digestion, immune function, metabolism, and even mood.
When inflammation disrupts that environment, symptoms like bloating, constipation, irregular bowel movements, and stomach discomfort often follow. Health also discussed a small 2025 clinical study* involving women with obesity where high-dose curcumin was associated with improvements in symptoms like burping and constipation compared to a placebo.4

How Curcumin Protects Your Blood Vessels and Cells

Health explained that curcumin supports endothelial function, meaning the ability of your blood vessels to relax and contract properly.5 Healthy blood vessels help regulate blood pressure and improve oxygen delivery throughout your body. Poor endothelial function contributes to fatigue, cold hands and feet, elevated blood pressure, and cardiovascular strain over time.

• Turmeric water’s antioxidant activity adds another layer of protection — Free radicals form naturally during metabolism, but processed foods, pollution, poor sleep, alcohol, and chronic stress dramatically increase their production.
Over time, those unstable molecules damage proteins, fats, and even DNA. Curcumin may help neutralize those compounds before they contribute to more widespread tissue breakdown. Think of oxidative stress like rust slowly spreading through machinery. Your body still functions for a while, but efficiency drops, breakdown accelerates, and recovery takes longer after even small stressors.
• Absorption matters more than many people realize — Adding black pepper to turmeric water may improve curcumin absorption. Black pepper contains piperine, a natural compound that helps your body absorb and retain curcumin more effectively. Without it, much of the curcumin passes through your digestive system unused.
Curcumin is fat-soluble, meaning it needs fat to be absorbed well, so add a small amount of ghee or grass fed butter, or drink your turmeric water alongside a meal containing healthy fats like pastured eggs or grass fed butter.

When Turmeric Water Isn’t the Right Choice

Turmeric water is gentle enough for most people, but the same compounds that make curcumin biologically active also mean it interacts with certain medications and conditions. If any of the following apply to you, talk with a knowledgeable practitioner before making turmeric water a daily habit:

• You take blood-thinning medications — Curcumin has mild natural anticoagulant effects, meaning it slows blood clotting. Combined with prescription blood thinners like warfarin, aspirin, or clopidogrel, that effect can stack and increase bleeding risk. The same caution applies if you take high-dose fish oil or other supplements with blood-thinning properties.
• You have gallbladder disease or gallstones — Curcumin stimulates your gallbladder to release bile, which is part of how it supports digestion. If you have active gallstones or a blocked bile duct, that contraction can trigger pain or worsen the underlying problem.
• You have surgery scheduled within two weeks — Because of curcumin’s effect on clotting, most surgeons recommend stopping turmeric and curcumin supplements at least two weeks before any planned procedure to reduce bleeding risk during and after surgery.
• You take medication for diabetes or blood pressure — Curcumin may lower blood sugar and blood pressure modestly. That’s helpful for many people, but if you already take medications for these conditions, the combined effect can push your numbers too low. Monitor closely and adjust with your practitioner’s guidance.
• You have iron-deficiency anemia — Curcumin binds to iron in the digestive tract and may reduce how much your body absorbs from food. If you’re already low on iron, regular high-dose turmeric intake could make the problem worse.
• You’re pregnant or breastfeeding — Culinary amounts of turmeric in food are considered safe, but concentrated daily turmeric water hasn’t been well studied in pregnancy. Err on the side of caution and stick to small amounts used for flavor rather than daily medicinal use.

A final note on quality: Some commercial turmeric powders have been found contaminated with lead chromate, a toxic compound added to brighten the color. Buy organic turmeric from reputable sources that test for heavy metals, especially if you plan to use it daily.

Build an Anti-Inflammatory Routine That Actually Lasts

Inflammation rarely comes from one single problem. Years of convenience foods, indoor living, poor sleep, and nonstop stress gradually push your body into a constant low-grade inflammatory state that often shows up first as sore joints, sluggish digestion, low energy, and mental fatigue.

Turmeric water works best when you treat it as part of a bigger strategy that lowers the stress burden on your cells every day. Focus on building simple routines that feel easy enough to repeat because consistency changes your biology far more effectively than short bursts of “perfect” habits.

1. Replace dehydrating morning habits with anti-inflammatory hydration — Your body loses water steadily overnight through breathing and sweating. If you wake up and immediately flood your system with sweetened coffee or soda, you increase stress hormones before you replace lost fluids. Try starting your day with turmeric water instead.
Stir about half to 1 teaspoon of turmeric powder, or a small piece of freshly grated turmeric root, into a cup of warm filtered water. Adding a pinch of black pepper helps your body absorb and retain more of the curcumin. Fresh ginger, lemon juice with pulp or a small amount of raw honey also improve the flavor while adding additional antioxidant compounds. If you struggle with consistency, place the ingredients where you see them every morning.
2. Lower the inflammatory load coming from processed fats and ultraprocessed foods — You can’t outdrink chronic inflammation if your meals revolve around seed oils, fried foods, packaged snacks, and restaurant meals cooked at high heat. Those foods flood your tissues with unstable fats that damage mitochondrial energy production and amplify oxidative stress. Replace those fats with tallow, grass fed butter, or ghee instead.
Focus your meals around whole fruits, root vegetables, properly raised ruminant meats, and collagen-rich protein sources. Your joints, circulation, and digestion respond far better when you stop feeding the inflammatory process at its source.
3. Add turmeric water at the times your body feels the most inflamed — Your body often gives you predictable signals when inflammation starts climbing. Morning stiffness, afternoon brain fog, sluggish digestion after meals, or sore joints after sitting too long all point to rising stress inside your tissues. Instead of drinking turmeric water randomly, connect it to those moments.
Warm turmeric water with black pepper after meals or during your afternoon energy crash supports hydration while supplying curcumin at the times your body feels the strain most strongly.
This approach also makes the habit easier to maintain because it ties the drink to a symptom you actually want to improve. If you notice less stiffness getting out of bed or steadier energy later in the day, your brain starts linking the routine with a reward.
That feedback loop makes consistency far easier than relying on motivation alone. Just don’t expect turmeric water to act as an immediate “fire extinguisher” for inflammation the moment you drink it. Think of it instead as a slow, steady drip that helps lower your baseline inflammation over time.
4. Support your cellular energy with sunlight and better sleep timing — Chronic inflammation and low cellular energy feed each other constantly. Morning sunlight helps regulate your circadian rhythm, meaning your internal body clock that controls hormones, sleep quality, and energy production. I recommend getting outside shortly after sunrise whenever possible.
That light exposure supports mitochondrial function and helps lower the stress response that keeps inflammation elevated. At night, reduce bright artificial light and endless screen exposure so your body shifts into repair mode more efficiently while you sleep.
5. Turn turmeric water into a long-term habit instead of expecting instant results — Most people quit healthy habits because they expect dramatic changes in a few days. Turmeric water works more like compound interest. Small improvements build steadily when the habit becomes automatic. Keep the process simple. Use the same mug, the same preparation routine, and the same time of day until it feels effortless.
Your body responds best when you create an environment that consistently lowers inflammation instead of searching for a single quick fix.

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

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

FAQs About Turmeric Water

Q: What does turmeric water actually do for my body?
A: Turmeric water supplies curcumin, the main active compound in turmeric, along with hydration. Research has linked curcumin to lower inflammation, antioxidant protection, improved joint comfort, healthier digestion, and better blood vessel function. The drink tends to work well as part of a consistent anti-inflammatory lifestyle rather than as a quick fix.

Q: How do I make turmeric water at home?
A: A simple version uses about half to 1 teaspoon of turmeric powder, or a small piece of fresh turmeric root, mixed into warm filtered water. Adding black pepper may help your body absorb more curcumin. Many people also add ginger, lemon juice with pulp, or a small amount of raw honey for flavor and additional antioxidant support.

Q: Does turmeric water help with joint pain and stiffness?
A: Research reviewed in the article suggested curcumin may help improve symptoms tied to osteoarthritis, including stiffness and discomfort. Osteoarthritis develops when the cushioning inside your joints gradually breaks down over time. While turmeric water doesn’t work like a painkiller, steady use alongside movement, and healthy food choices may help lower the inflammatory burden that contributes to sore, stiff joints.

Q: Why do people add black pepper to turmeric water?
A: Black pepper contains a compound called piperine that may significantly improve curcumin absorption. Without black pepper, some of the curcumin passes through your digestive system unused. Adding even a small pinch may help your body retain and use more of turmeric’s active compounds.

Q: How long does it take to notice benefits from turmeric water?
A: Turmeric water works gradually. Many people notice changes through consistency rather than overnight results. Improvements in digestion, hydration habits, morning stiffness, or steady energy tend to build over time when turmeric water becomes part of a broader routine that also includes adequate sleep, movement, sunlight exposure, and less processed food.

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 agencies share oversight of cell-cultivated meat in the U.S.?

Centers for Disease Control and Prevention (CDC) and Environmental Protection Agency (EPA)
The FDA oversees early steps like cell collection and growth. The USDA handles processing, inspection, and labeling for livestock and poultry products. Learn more.
Food and Drug Administration (FDA) and U.S. Department of Agriculture (USDA)
Federal Trade Commission (FTC) and Food Safety and Inspection Service (FSIS)
National Institutes of Health (NIH) and Department of Commerce (DOC)

Fatty liver disease is fast becoming an epidemic, with one-fourth of adults globally now struggling with it.1 Many are unaware that they have this condition until severe symptoms manifest. If not addressed immediately, it could lead to liver failure, internal bleeding, or liver cancer.

The good news is that fatty liver disease is preventable and that you actually have more control over your liver health than you think. An easy way to protect your liver health is by consuming a nutritious, well-balanced diet. One of the nutrients that will significantly help is vitamin K — studies have provided supporting evidence on this.

Moderate Vitamin K Intake Lowers Risk of Death in People with Fatty Liver Disease

Fatty liver disease has undergone a major conceptual shift, both in how it’s diagnosed and in how its root causes are understood. Today, the term metabolic dysfunction-associated steatotic liver disease (MASLD) has replaced older labels like nonalcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH).

I prefer to describe this condition as simply “fatty liver disease.” The additional attribution to cause is just medical jargon that provides no additional information about the condition itself and all three are synonyms for fatty liver disease.

A study published in Scientific Reports investigated whether vitamin K intake affects the survival time of people with fatty liver disease. The researchers analyzed health and nutrition data from 7,857 adults diagnosed with fatty liver disease using U.S. National Health and Nutrition Examination Survey (NHANES) surveys between 2005 and 2018.2

• Researchers investigated whether this specific nutrient plays a role in improving fatty liver disease outcomes — They tracked these participants’ diets and survival outcomes for up to 15 years to determine if there was a relationship between how much vitamin K people ate and their risk of dying from any cause.

Among this group, 842 deaths were recorded during the study period — giving researchers enough data to draw firm conclusions.

• Here’s what they found — People who ate more vitamin K from foods were significantly less likely to die over the follow-up period. Specifically, every one-unit increase in vitamin K intake was linked to a 19% lower risk of dying.

• Moderate intake reduced the risk of dying — What’s even more impressive is that for those consuming less than 121 micrograms (mcg) of vitamin K per day, each step up in intake was linked to a 33% drop in the risk of death. Even after adjusting for different external factors like smoking, alcohol use, body mass index (BMI), and supplement intake, the link between moderate vitamin K consumption and lower mortality risk remained strong.

• Interestingly, the researchers explored why consuming too much vitamin K didn’t provide added benefits — One explanation is that vitamin K shares a metabolic pathway with vitamin E, and high intake of one might interfere with the other. Both nutrients are processed by the same liver enzyme (CYP4F2), and excessive vitamin E has been shown to reduce vitamin K levels in animal studies.

In this study, when the researchers adjusted for vitamin E intake, the protective effect of vitamin K slightly weakened — suggesting some overlap or competition between the two.

Getting Enough Vitamin K from Your Diet Significantly Reduces Your Risk of Fatty Liver Disease

While the featured study shows how vitamin K is beneficial for people already with fatty liver disease, an earlier study published in the Frontiers in Nutrition shows that getting enough of this nutrient from your diet may help avoid the onset of this disease.3

The researchers analyzed data from 3,571 adults across the U.S. using NHANES surveys from 2017 to 2018 to identify whether people with higher vitamin K intake had lower odds of having fatty liver disease — and whether that was different in people who relied on food alone versus those who used dietary supplements.

• People with fatty liver disease consistently ate less vitamin K than those without it — On average, the people who developed fatty liver disease consumed about 123 mcg daily, while the healthy group consumed around 145 mcg per day.

After the researchers adjusted for lifestyle, metabolic, and dietary factors, the data still showed the same results — having more vitamin K in your diet leads to a less fatty liver.

• Vitamin K from foods provided the best benefits — The study found that the protective effects of vitamin K were strongest in people who got this nutrient from their diet. When the researchers looked specifically at people who did not use supplements, the protective link between vitamin K and lower liver fat remained strong and statistically significant.

But among supplement users, the association lost its strength once other factors — like exercise, calorie intake, or metabolic diseases — were accounted for. Hence, the study shows that eating vitamin K-rich foods provided more liver-protective benefits than supplementation.

• The protective effects were consistent across most major groups, except for two — the elderly and obese individuals — One possible explanation is that vitamin K is fat-soluble and gets sequestered in fat tissue. That means obese individuals store vitamin K in fat rather than use it for liver protection.

Why Does Vitamin K Have Beneficial Effects for Fatty Liver Disease?

To understand why vitamin K is so effective, these two studies highlighted several biological mechanisms.4,5

• Vitamin K is essential for activating the matrix Gla protein (MGP) — this protein prevents calcium from hardening in soft tissues. In fatty liver disease, where chronic inflammation accelerates vascular calcification and insulin resistance, this function is especially important. By ensuring MGP is fully activated, vitamin K helps protect both your liver and blood vessels from long-term damage.

• It reduces inflammation, a key driver of fatty liver disease progression — Vitamin K does this by blocking a signaling molecule called NF-κB, which fuels the release of damaging cytokines like IL-6 and TNF-α. This matters because unchecked inflammation pushes fatty liver disease toward more advanced stages, like fibrosis and cancer. By inhibiting this inflammatory cascade, vitamin K helps keep your liver from progressing to those advanced and life-threatening stages.

• Vitamin K supports healthy insulin function — Insulin resistance is one of the primary root causes of fat accumulation in the liver. When your cells ignore insulin, your body stores more fat in the liver — and damage follows. Vitamin K helps restore insulin sensitivity by supporting proper insulin receptor activity. This improves how your body handles glucose and fat, which in turn slows down or even reverses fat accumulation in the liver.

• Vitamin K protects your liver on a cellular level — It helps reduce oxidative stress and prevent ferroptosis, a form of cell death triggered by fat-based toxins and free radicals that build up in the liver. Vitamin K interferes with this destructive process, acting like a molecular shield for liver cells.

It also activates a protein called Gas6, which in turn boosts AMP-activated protein kinase (AMPK), an enzyme that governs fat burning and insulin sensitivity. In short, vitamin K signals your liver to burn fat more efficiently and store less of it — helping reverse the key metabolic damage behind fatty liver disease.

The 2 Types of Vitamin K

Vitamin K exists in two forms — vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).6 These two forms are differentiated through their sources and their functions in your body:

• Vitamin K1 — Derived from plant sources like vegetables, this nutrient facilitates blood coagulation, a vital process that prevents excessive bleeding when injuries occur.

• Vitamin K2 — This plays a more significant role in bone and cardiovascular health, guiding calcium to your bones and away from your arteries. Its primary sources are animal products and fermented foods. In studies, this is the type that protects against fatty liver disease.7

• Vitamin K2 exists in several subforms — These are designated as menaquinone-4 (MK-4) through MK-13. MK-7 through MK-13 are primarily produced by bacterial fermentation in your gut, but they’re also found in fermented foods

• Vitamin K2 is superior, studies show — While both forms of vitamin K are indispensable, there are studies showing that vitamin K2 has certain advantages over K1,8 particularly in terms of absorption, distribution, and overall impact on your body. I recommend reading “Vitamin K1 vs. K2 — Understanding Their Distinct Roles in Your Health” for more information on this topic.

What Are the Best Food Sources of Vitamin K2?

As the second featured study mentioned, ensuring adequate intake of vitamin K particularly through K2-rich foods is the best way to reap the benefits of this nutrient. These include:9

• High-quality animal products — Opt for grass fed and pasture-raised animal products such as tallow and organ meats like liver.

• Certain cheeses like Gouda and Brie — These have high K2 content. Choose cheese made with animal rennet instead of GMO alternatives.

• Fermented foods — Natto, a traditional fermented soybean product, boasts the highest concentration of highly absorbable MK-7 vitamin K2.

• Egg yolks — While egg yolks are classified as an animal product, I do believe they deserve a special mention, as they are among the highest dietary sources of MK-4, a vital form of vitamin K2 that plays a crucial role in bone health, cardiovascular function, and calcium regulation. Plus, egg yolks are a rich source of choline, another nutrient that plays a significant role in liver health (more on this below).

You just need to be careful about your egg sources as most commercial egg sources — even free-range organic — have high levels of polyunsaturated fats (PUF) levels as they are fed grains like soy and corn. Ideally, chickens should be fed rice, barley and split peas. I personally eat six egg yolks a day from chickens who are fed this and have 80% less linoleic acid (LA) than regular chickens.

Below is a comprehensive overview of egg yolks as a top source of MK-4, along with additional dietary sources and considerations.

However, I do understand that there are circumstances where it may be difficult to obtain this nutrient from dietary sources. In this case, I recommend adding a high-quality MK-7 vitamin K2 supplement to your daily regimen.

A Deadly Combination That Leads to Fatty Liver Disease — Excessive Linoleic Acid and Choline Deficiency

Going back to the topic of fatty liver disease, I believe that one of the most significant factors contributing to its increasing rates today is the excessive LA in our modern diet and how it disrupts cellular health. Pair it with choline deficiency, and you end up with a vicious cycle leading to fatty liver disease.

I’ve written a paper on this topic, which is still pending peer-review, however, you can download and read a simplified version here. I’ve also highlighted the most significant points below.

> > > > > Click Here

For centuries, the pomegranate has been prized as a symbol of vitality and longevity. Ancient cultures understood its connection to health long before science could explain why. Today, researchers are uncovering how the fruit’s rich store of natural compounds protects your body from the inside out — helping guard against chronic conditions that cut life short in the modern world.

Pomegranate is now recognized as one of the most nutrient-dense fruits on Earth, packed with antioxidants that defend your cells from oxidative stress — the process that drives aging, inflammation, and disease. It supports everything from heart health and metabolism to hormonal balance and immune resilience, offering a nutritional profile that few foods can match.

What makes pomegranate so remarkable is how it works on multiple levels. Its bioactive compounds don’t just fight damage after it occurs — they help regulate the very pathways that keep your blood vessels clear, your cells stable, and your tissues youthful. This is where modern biochemistry meets ancient wisdom: the idea that food itself holds the power to restore balance and extend vitality.

Pomegranate Peel Extract Delivers Broad Protective and Anticancer Effects

According to a review published in Food Science & Nutrition, pomegranate peel is richer in antioxidants, flavonoids, phenolic acids, and tannins than the edible portions of the fruit.1 The study revealed that the flavonoid content in the peel is about 12 times higher than in the juice or seeds, making it the most potent part of the plant for neutralizing free radicals and protecting against oxidative stress.

• Pomegranate peel supports metabolic and cardiovascular health through its antioxidant and antidiabetic activity — The peel’s polyphenols and tannins help lower cholesterol oxidation, improve lipid metabolism, and regulate blood sugar levels by inhibiting a certain enzyme.

This slows carbohydrate breakdown and supports more stable glucose control, which is important for preventing diabetes and cardiovascular disease. Pomegranate peel is also beneficial for maintaining blood pressure balance and protecting heart tissues from oxidative damage.

• The peel has strong antimicrobial and anti-inflammatory properties — Pomegranate peel naturally kills harmful bacteria and fungi, which explains why it’s long been used in traditional medicine to treat infections. It also helps calm inflammation and protects tissues from oxidative stress. Because of these properties, researchers say the peel could even be used in food preservation to keep products fresh longer and prevent spoilage.

• It supports brain and skin health too — Compounds in the peel protect brain cells by blocking enzymes that contribute to memory loss and other changes seen in Alzheimer’s disease. They also help skin heal faster, thanks to punicic acid — a compound that encourages collagen production and tissue repair. In short, the same fruit that protects your heart also supports your mind and skin.

• The peel shows early promise in fighting cancer — In lab tests, pomegranate peel extract slowed the growth and spread of several types of cancer cells, including lung, prostate, ovarian, and breast cancers.

It also reduced the formation of blood vessels that feed tumors and interfered with estrogen activity, which helps explain its effects in hormone-related cancers like breast and prostate. While these results are from cell studies, they suggest the peel could be a powerful, low-toxicity addition to cancer prevention research.

• Using pomegranate peel is good for your health and the planet — Instead of throwing it away, researchers suggest using pomegranate peel in teas, supplements, or functional foods. Doing so makes use of a part of the fruit that’s usually wasted — turning it into an inexpensive, sustainable source of antioxidants and other health-protective nutrients that support both people and the environment.

Pomegranate Stops Cancer Cells from Growing and Spreading

A review published in Molecules looked at how different parts of the pomegranate — like its juice, peel, and seeds — affect cancer.2 Researchers explained that compounds such as ellagic acid, punicalagins, and urolithins stop cancer cells from multiplying and trigger apoptosis, which is your body’s built-in process for removing damaged cells. This makes pomegranate a natural aid for cancer prevention.

• Pomegranate reduces inflammation and blocks the signals that help tumors grow — The same compounds calm inflammation and reduce oxidative stress — two main causes of DNA damage and tumor formation. The review noted that pomegranate’s polyphenols turn down several “master switches” of inflammation. It helps turn off the cellular “alarm bells” that keep tumors alive and growing.

• It helps balance hormones linked to breast and prostate cancers — The research also explained that pomegranate affects hormone-related cancers by reducing estrogen and testosterone activity.3 Its unique compounds, called urolithins, slow down the enzyme aromatase, which produces estrogen. This helps stop hormone-driven cancers, such as certain types of breast and prostate cancer, from spreading as quickly.

• Pomegranate affects genes that control how cells grow and die — Pomegranate compounds influence the genes inside cancer cells that regulate the cell cycle. In breast cancer cells, for example, these compounds increased genes that tell unhealthy cells to die and reduced genes that allow them to survive and multiply. That means pomegranate helps restore your body’s natural ability to clear out abnormal cells before they cause harm.

• Its antioxidants protect cells from damage that leads to cancer — Pomegranate is loaded with antioxidants — substances that stop the “rusting” of your cells caused by free radicals. By preventing this damage, pomegranate helps protect tissues throughout your body, including your skin, from the kind of stress that allows cancer cells to take hold.

Pomegranate Works Through Multiple Pathways to Stop Cancer at Its Source

Pomegranate targets dozens of cancer-related pathways simultaneously, according to a comprehensive scientific review published in Seminars in Cancer Biology.4 It examined studies on pomegranate’s bioactive compounds and their effects on cancer prevention and treatment. Pomegranate’s unique blend of phytochemicals — including ellagitannins, flavonoids, anthocyanins, and fatty acids — interferes with nearly every stage of cancer development.

These compounds block tumor initiation, suppress inflammation, slow cell division, and prevent metastasis, all without toxic effects on healthy tissue. This makes pomegranate a “multi-targeted natural therapy,” meaning it works across many biological systems at once rather than focusing on a single mechanism.

• Pomegranate fights more than a dozen types of cancer — Pomegranate extracts have demonstrated strong anticancer activity against breast, prostate, colon, lung, liver, pancreatic, ovarian, and blood cancers, among others. Each type of cancer involves a slightly different biological trigger, yet pomegranate’s compounds are versatile enough to address them all.

For example, in colon and prostate cancers, punicalagin and ellagic acid reduce tumor size and inhibit angiogenesis — the process by which tumors grow new blood vessels to feed themselves. In breast and ovarian cancers, the same compounds regulate hormone activity, reducing estrogen-driven cell growth. This versatility gives pomegranate a unique advantage over synthetic drugs that target only one pathway.

• The fruit’s anticancer effects rely on restoring cellular communication — Cancer cells survive because their signaling systems — pathways that control when to grow, divide, or die — go haywire. Pomegranate compounds reactivate “oncosuppressive” signaling, the built-in genetic programs that keep cell growth in check.

At the same time, they inhibit “oncogenic” signaling, the faulty communication that drives cancer progression. Restoring this balance allows normal cell cycles to resume and triggers natural cell death in cancerous cells. In other words, pomegranate helps your body’s internal communication system tell damaged cells to stop reproducing and self-destruct instead.

• Pomegranate is a safe, nontoxic ally in cancer prevention and therapy — Across animal and human studies, no significant toxicity was observed even at high doses of pomegranate juice, extract, or seed oil. In contrast to chemotherapy agents, which damage healthy cells and suppress your immune system, pomegranate strengthens cellular defense and enhances antioxidant capacity.

How to Use Pomegranate to Protect Your Health

If you’ve made it this far, you already understand how powerful pomegranate is. What you might not realize is how easy it is to start using it strategically — to protect your arteries, calm inflammation, and strengthen your body’s defenses against disease.5 The goal isn’t just to add pomegranate for the sake of it.

It’s to help correct the root causes of damage: oxidative stress, chronic inflammation, and hormonal imbalance. Whether you’re looking to support your heart, improve your skin, or keep cancer at bay, here’s how to use this ancient fruit as a daily defense system.

1. Start your day with fresh pomegranate, juice, or extract — You’ll get the strongest benefits when you eat the whole fruit because the seeds, pulp, and membrane work together to deliver fiber, antioxidants, and polyphenols that protect your heart and clean your arteries. If fresh pomegranate isn’t available, choose a cold-pressed, unsweetened juice or a standardized extract containing punicalagins — the key compounds that improve circulation and lower inflammation.

Try enjoying half a fruit daily or a small glass of juice in the morning when your body’s natural detox systems are most active. If you’re avoiding sugar, use the extract form instead to get the benefits without the sweetness.

2. Use the peel — not just the fruit — The peel holds more antioxidants than any other part of the fruit. You can dry it, powder it, and add it to smoothies or tea. Simply steep a teaspoon of powdered peel in hot water with lemon for a rich, earthy tea that supports blood sugar balance, gut health, and immunity. This is one of the easiest ways to lower inflammation from the inside out.

3. Combine pomegranate with healthy fats to boost absorption — Many of pomegranate’s antioxidants are fat-soluble, meaning they’re absorbed better when eaten with healthy fats. Try pairing pomegranate seeds with full-fat grass fed yogurt. This not only improves nutrient uptake but also helps stabilize blood sugar and keeps you full longer.

4. Consider pomegranate seed oil for extra protection — The oil extracted from pomegranate seeds contains punicic acid, a rare omega-5 fatty acid with strong anti-inflammatory and hormone-balancing effects. You can find it in capsule form or as a cold-pressed oil. It supports skin elasticity, helps regulate estrogen activity, and supports cancer prevention.

5. Use pomegranate daily as part of a “longevity routine” — Think of this fruit as your cellular insurance policy. You can rotate between fresh pomegranate seeds, juice, extract, or peel tea throughout the week. Add them to yogurt, side dishes, or smoothies. If you’re older or under high stress, daily use becomes even more important — your body produces more free radicals under strain.
Making pomegranate a consistent part of your diet supports steady energy, smoother skin, sharper focus, and stronger immunity over time.

FAQs About Pomegranate

Q: Why is pomegranate considered one of the healthiest fruits on Earth?
A: Pomegranate is packed with antioxidants — especially polyphenols and tannins — that protect your cells from oxidative stress, which drives aging, inflammation, and chronic disease. Unlike many fruits, it also supports heart health, balances hormones, strengthens immunity, and helps prevent DNA damage, giving it a full-body protective effect.

Q: What makes pomegranate peel so powerful?
A: The peel contains about 12 times more antioxidants than the juice or seeds. Studies show it helps lower cholesterol oxidation, balance blood sugar, and calm inflammation. It also fights harmful bacteria and fungi, protects brain cells, and supports skin repair by boosting collagen production. Researchers even found it slows the growth of several cancer cell types in lab studies.

Q: How does pomegranate help prevent cancer?
A: Pomegranate’s compounds — like ellagic acid, punicalagins, and urolithins — work through multiple pathways to stop cancer from forming and spreading. They reduce inflammation, block tumor-feeding blood vessels, slow cell division, and interfere with estrogen activity linked to breast and prostate cancers.

Q: Is pomegranate safe to use regularly?
A: Yes. Research shows pomegranate juice, extract, and seed oil are nontoxic even at high doses. Unlike chemotherapy drugs that harm healthy cells, pomegranate strengthens cellular defenses, enhances antioxidant capacity, and supports your body’s natural repair systems without side effects.

Q: What’s the best way to include pomegranate in your diet?
A: Eat the whole fruit whenever possible — seeds, pulp, and all — for maximum benefits. You can also drink unsweetened juice, take a standardized extract, or use the peel in tea or powder form. Pairing pomegranate with healthy fats, like full-fat grass fed yogurt, improves nutrient absorption. Using pomegranate daily helps protect your arteries, fight inflammation, support hormone balance, and promote longevity.

A type of meat produced without raising or harvesting a single animal has already passed federal review and reached a handful of high-end American menus. Grown from animal cells in controlled facilities, cell-cultivated meat crossed the line from scientific concept to regulated food category, vetted and cleared by federal agencies before any portion was served.
Demand for animal protein is projected to climb sharply in the coming decades, and a growing number of companies are betting this technology will help meet it. But how many products have actually cleared that process, and what does the process even involve? The answers are more surprising than the headlines suggest.
The science, it turns out, was the easier part. After cultivated chicken made its brief debut on a few tasting menus, the rollout stalled, not because the technology faltered, but because a second battle opened far from any laboratory. In state capitols across the U.S., some lawmakers moved to block these products outright, others demanded specific labeling, and still others stayed silent.
Lawsuits followed over a single question: who gets to decide what reaches your plate — federal regulators or individual states? For now, the fight has shifted from the kitchen to the courtroom. Before you can understand why lawmakers, regulators, and food companies continue to clash over this emerging technology, it helps to examine how the federal approval process works, and why regulators built an entirely new system for food made from animal cells.

The Cultured-Meat Battle Shifted from Food Safety to Consumer Access

For an analysis published in Trends in Food Science & Technology, researchers examined how federal and state governments regulate cell-cultivated meat and seafood in the U.S. and cataloged legislative actions through October 2025.1
Rather than studying health outcomes or consumer behavior, the paper focused on the rules that determine whether these products reach consumers at all. The researchers found that regulatory decisions now play a major role in shaping the future of the industry, affecting everything from product development to labeling and interstate commerce.

• No single agency oversees the entire process — Instead, the U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) share responsibility. Researchers explained that the FDA oversees the early stages, including cell collection, storage, growth and development, while the USDA takes over after harvest and supervises processing, inspection, and labeling. This layered system exists because cultivated products combine elements of food production and biotechnology.
• Only a handful of products have completed review — As of October 2025, five cell-cultivated products had successfully completed the U.S. regulatory process. These included products developed by UPSIDE Foods, GOOD Meat, Mission Barns, Wildtype, and Believer Meats. Four received both FDA and USDA clearance, while Wildtype salmon required FDA oversight alone because seafood falls under a different regulatory structure.
But clearing review guaranteed nothing. Believer Meats — one of the five — shut down in December 2025, only months after completing the process and finishing what it billed as the world’s largest cultivated-meat facility.2
• The approval process involves multiple checkpoints — Researchers noted that companies first participate in FDA premarket consultations, where they submit data demonstrating that their products are safe for human consumption. After receiving a “no questions” letter from the FDA, facilities undergo additional oversight and inspections.
For livestock and poultry products, the USDA then evaluates harvesting procedures, processing operations, sanitation programs, and labeling before products enter commerce.
• Labeling remains one of the biggest unresolved issues — The analysis found that federal agencies still have not finalized comprehensive labeling standards specific to cell-cultivated products. As a result, approved products currently receive label evaluations on a case-by-case basis.
Researchers reported that products approved so far have used terms such as “cell-cultivated chicken,” while broader federal guidance remains under development. For consumers trying to understand what they’re buying, this lack of standardization creates uncertainty and fuels public debate.
• The biggest battle now centers on regulation rather than technology — Researchers concluded that the science behind producing cultivated meat is only part of the story. Regulatory decisions increasingly determine how quickly products reach the marketplace, how they’re labeled, and whether consumers have access to them across state lines.
The paper warned that differing state laws could “inhibit interstate and international commerce, confuse consumers, and restrict consumer access” once these products become more widely available. If you want to understand where cell-cultivated meat goes next, the rules surrounding it matter just as much as the technology itself.

The Fight Over Cultured Meat Reached State Capitols

According to a report from Penn State Dickinson Law’s Center for Agricultural and Shale Law, the biggest story is no longer how cell-cultured meat is produced or how federal agencies review it.3 Instead, the focus has shifted to state-level restrictions, legal challenges, and questions about whether consumers will be allowed to buy these products in certain parts of the U.S. The report specifically examined federal oversight, recent state bans, and the lawsuits emerging in response to those bans.

• States are splitting into three distinct camps — Some states prohibit the sale or production of cell-cultured meat entirely. Others allow products but require special disclosures or labeling requirements. The remaining states have not taken legislative action.
According to the report, Florida, Alabama, Mississippi, Montana, Indiana, Nebraska, and Texas have enacted bans or prohibitions, while states such as Oklahoma, Colorado, Utah, South Dakota (which has since moved to an outright ban — see below), and Iowa have focused on regulatory requirements instead.
• The strongest resistance is emerging in major livestock-producing regions — Four of the five leading beef-producing states have adopted restrictions of some kind. Texas, Nebraska, Iowa, and Colorado have all enacted measures addressing cell-cultured meat, while Kansas remains the exception. This suggests that opposition is often strongest in areas where conventional livestock production plays a major economic role.
• Legal challenges are beginning to test state authority, and the first major ruling has landed — A central development involves Upside Foods’ lawsuit against Florida’s ban. The company argues that federal clearance already exists for its cultivated chicken, and that a state can’t write conflicting rules to block a product the federal government has approved. It also argues that the ban illegally favors local agricultural interests over out-of-state competitors.
On March 23, 2026, a federal appeals court — the U.S. Court of Appeals for the Eleventh Circuit — handed the company a significant setback, ruling that federal poultry law does not override Florida’s ban.4 The court’s reasoning was narrow but consequential: a law that bans a product outright is legally different from one that dictates how a federally inspected facility operates, so federal law does not displace it. Federal permission to sell a product does not force any state to allow it onto store shelves.
The case isn’t over, though. The appeals court rejected only the argument that federal law overrides the state ban. Upside’s separate claim — that Florida’s law is unconstitutional protectionism designed to shield in-state ranchers from outside competition — remains alive in the lower court, where the burden now shifts to Florida to prove its ban serves a legitimate local purpose that couldn’t be achieved by less discriminatory means.
For now, the early scoreboard favors the states: a product can satisfy every federal requirement and still be illegal to sell across much of the U.S.
• The Midwest has become a major battleground — Additional data cited by the Council of State Governments (CSG) Midwest show that Midwestern legislatures continued introducing new restrictions throughout 2025 and 2026.5 Some states adopted temporary moratoriums, meaning a government-imposed pause on sales or manufacturing.
Others prohibited public funding, restricted purchases by schools and universities, or required special labeling. South Dakota, for example, moved from labeling requirements in 2025 to a five-year prohibition on the manufacture, sale, and distribution of cell-cultured protein beginning in 2026. These actions show how quickly state policies are evolving.
• The future now depends on courts and lawmakers as much as technology — New legislation continues to emerge, existing laws face legal scrutiny, and court decisions could determine whether state restrictions survive constitutional challenges.
If you’re trying to understand where this industry goes next, the answer depends less on scientific breakthroughs and more on how judges, governors, and state legislatures resolve the growing conflict between federal approval pathways and state-level restrictions.

Choose Real Food Over Engineered Alternatives

The biggest takeaway from the research is that the debate over cell-cultivated meat is no longer centered on whether the technology exists. It already does. What’s far less certain is whether the business does. Federal clearance hasn’t translated into a single product you can reliably buy — one of the five approved companies has already folded, and as of spring 2026, cultivated meat wasn’t being sold anywhere in the U.S.
I believe your strongest position comes from understanding more than the marketing claims. Pay attention to how products are regulated, how they’re labeled, what ingredients they contain, and who is shaping the rules behind the scenes. Knowledge gives you choices. Confusion takes them away.
That matters because many plant-based alternative meat products fall into the category of ultraprocessed foods, built from refined ingredients, industrial additives, and seed oils. Cultivated meat is a different category — grown from animal cells rather than assembled from plant ingredients — and its long-term nutritional profile simply isn’t known yet. The farther a food moves from its natural form, the more difficult it becomes to evaluate what you’re actually eating.

1. Choose real food over heavily processed substitutes — Whenever possible, focus on foods that remain close to their natural form. Many alternative meat products are ultraprocessed foods that contain industrial additives, refined ingredients, and seed oils such as soybean, corn, sunflower, and canola oil.
These oils are rich in linoleic acid (LA), which accumulates in your tissues and disrupts efficient cellular energy production. The health concerns surrounding these products extend beyond the manufacturing process itself and include the additives, processing byproducts, and ingredient combinations commonly used to create them.
2. Support farmers who produce food, not food products — Every purchase sends a signal about the kind of food system you want to support. If you value foods raised through natural biological processes, direct more of your food budget toward local farmers, regenerative ranchers, and producers committed to transparent growing and raising practices.
When consumers support these operations, they help strengthen a food system built around nutrient-dense foods rather than increasingly complex manufactured alternatives.
If you are fortunate enough to have access to local producers, visit farmers markets, join a community-supported agriculture program, or buy directly from nearby farms. Look for Demeter biodynamic and American Grassfed Association certifications when available. The more demand there is for real meat, dairy, and produce produced under high-quality standards, the stronger those food networks become.
Instead of waiting for large corporations or regulators to shape the future of food, you can influence it every time you decide where your food dollars go.
3. Read labels carefully instead of relying on headlines — If you encounter a cell-cultivated product in the future, look beyond the front-of-package marketing. Focus on the ingredient list and how the product was made. On a cell-cultured product specifically, the words to look for are “cell-cultivated,” “cultivated,” or “cultured” — the terms regulators have permitted on the handful of products cleared so far.
Keep in mind that federal labeling standards for these foods still aren’t finalized, so every label you see has been approved case by case rather than measured against a fixed national standard. That means the wording can shift from one product to the next, and a reassuring-sounding term hasn’t necessarily been held to any consistent definition.
Many consumers assume that terms such as “cultivated,” “sustainable,” or “animal-free” automatically mean healthier, but those descriptions tell you very little about the quality of the food itself. Your goal is simple: understand exactly what you’re buying and how far it has been altered from its natural form before it reaches your shopping cart.
4. Understand the difference between regulation and nutrition — Government approval doesn’t automatically make a food healthy. Regulatory agencies evaluate specific safety standards, but that’s very different from determining whether a food supports long-term metabolic health. I recommend paying just as much attention to ingredient quality and degree of processing as you do to regulatory status.
The more you understand about how products are reviewed, marketed, and brought to market, the less likely you are to mistake approval for a stamp of nutritional excellence.
5. Follow the policies that shape your food supply — State-level laws influence far more than product availability. They shape research funding, school purchasing decisions, labeling standards, and the direction of future food production. Understanding these policies helps you become a more informed consumer rather than a passive recipient of whatever food system emerges.
The more you learn about who is writing the rules and whose interests those rules serve, the easier it becomes to protect your health, support the types of farming you value, and make food choices that align with your long-term goals.
Two public resources make this easy to check yourself. Penn State Dickinson Law maintains a Cell-Cultured Food Regulations Issue Tracker,6 and CSG keeps a running map and legislative tracker for the Midwest.7 Before you assume these products are either available or off-limits where you live, spend a few minutes seeing what your own state has actually done; the map is redrawn almost month to month, with new bans, moratoriums, and labeling rules still moving through legislatures in 2026.

FAQs About Cell-Cultured Meat Regulations

Q: What is cell-cultivated meat?
A: Cell-cultivated meat is produced by growing animal cells in controlled facilities rather than raising and slaughtering animals. The products are made from real animal cells, but the production process differs from conventional livestock farming.

Q: How many cell-cultivated meat products have been approved in the U.S.?
A: As of October 2025, five cell-cultivated meat and seafood products had completed the federal review process. Those approvals involved oversight from the FDA, the USDA, or both agencies, depending on the type of product.

Q: Why are some states banning or restricting cell-cultivated meat?
A: States have taken different approaches based on concerns about consumer transparency, agricultural economics, and food policy. Some states have enacted outright bans, while others require special labeling or have imposed restrictions on public funding, school purchases, or product sales.

Q: Does government approval mean a product is healthy?
A: No. Regulatory approval focuses on safety standards and compliance with federal laws. It does not determine whether a food supports long-term metabolic health. Ingredient quality, degree of processing, and overall nutritional value remain important considerations when evaluating any food product.

Q: What is the most practical takeaway from the debate over cell-cultivated meat?
A: Understanding how foods are produced, regulated, and labeled puts you in a stronger position to make informed choices. Focusing on minimally processed foods and supporting transparent, regenerative food production systems offers a straightforward way to avoid confusion and maintain control over what ends up on your plate.

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

What can happen when uric acid crystals collect in the joints and tissues?

Blood sugar drops too low
Muscles repair more quickly
Circulation improves in the joints
Gout attacks can develop
When uric acid builds up, sharp crystals can collect in joints and tissues. This can cause swelling, stiffness, redness, and severe pain during gout attacks. Learn more.

This interview features two repeat guests, Georgi Dinkov, a pro-metabolic expert and a student of the late Ray Peat’s work, and Tyler LeBaron, Ph.D., an adjunct professor of chemistry, exercise physiology, nutrition, and sports bioenergetics. LeBaron is also the founder of the Molecular Hydrogen Institute and as an elite athlete is more than qualified for this discussion. Peat was a biologist with a specialization in physiology.

A large part of our discussion revolves around the pros and cons of eccentric vs. concentric exercise, but toward the end we also delve into important topics like the metabolism of cancer, if and when baking soda can be used to treat cancer, and how molecular hydrogen helps prevent stroke damage.

Admittedly this is a dense scientific discussion on the fine details of the specifics of resistance training as a form of health. I felt it was important to bring it to the public as it is somewhat controversial, but it clearly will only be useful for a small segment of the population.

So, if you aren’t interested in resistance training then let me reinforce right at the start, as we do mention it in the interview, but it is buried at the end, that the most important exercise you can do is regular movement throughout the day. If you are a wearing an Oura ring or step counter, you should be shooting for five to seven miles (10,000 to 15,000 steps) per day.

There was a compelling study published earlier this year that showed that moderate activity was far more important than vigorous activity at decreasing mortality. Ideally you can do this activity outside during the middle of the day with minimal clothing on so you can also get your daily sun exposure full of UVB, and near IR to optimize your health.

Since this interview has limited practical use for most of us, I am reposting my summary of why KAATSU is likely the most important resistance training you can do after 40 to 50 years old. I would also encourage you to read the free article on Substack as it has all the specific details you need to know about KAATSU. If you are interested in purchasing the KAATSU please use the 10% off link that is in the Substack article.

Download Interview Transcript

I believe using KAATSU for the last few years is why I was able to win an arm-wrestling contest in June at the Orlando Biohacking event with Dr. Marcos De Andrade, who is nearly half my age and in great shape. I am actually doing a full interview with him as to why I believe I was able to beat him and will post that in a future article.

What Are Concentric and Eccentric Exercises?

Concentric exercise refers to movements where your muscle is shortened, whereas eccentric movement is when the muscles lengthen. During a bicep curl, for example, pulling the weight toward your chest is concentric contraction, and extending your arm back out to lower the weight is eccentric contraction.

Another way to think about it is moving with or against gravity. During the eccentric part of an exercise, you’re resisting the pull of gravity, and during the concentric part you’re moving against gravity.

Concentric Exercise Improves Mitochondrial Biogenesis

Dinkov is of the opinion that concentric exercise is preferred if you’re trying to improve mitochondrial biogenesis, or an increase in the quantity of your mitochondria. He feels that eccentric exercise could impair mitochondrial reproduction and explains:

“So, I make [three] main claims here. One is that — at least the studies that I’ve seen — concentric exercise increases mitochondrial biogenesis, the density and the size of the mitochondria a lot more than eccentric does.

The second thing is that concentric exercise has been shown to improve glucose uptake into the cell and reduce lactic acid. Third is that concentric exercise, but not so much eccentric … increases [and] allows muscle cells to synthesize a lot of these protective steroids.

In males, specifically testosterone, and in females, things like dehydroepiandrosterone, which is supposed to be predominantly of adrenal origin. Turns out that it’s not, and muscles can produce it as well.

While eccentric seems to be mostly good for hypertrophy and maybe in corroboration to that, during eccentric exercise only … muscles produce predominantly estrogen …

So you can get bulkier on eccentric exercise, but probably not stronger and not as metabolically healthy, if you assume that a good oxidation of glucose and production of these anti-catabolic hormones — such as propranolol, progesterone, DHA, testosterone from males and mostly DHA for women — is what we’re after. That’s really it in a nutshell.”

LeBaron comments:

“You did clarify one point … regarding the concentric versus eccentric in terms of the mitochondrial biogenesis that, yes, I would agree with. There’s a lot of data that would show that eccentric exercises — eccentric running, eccentric cycling — simply don’t have as much oxygen consumption. The O2 cost is a lot lower.

Also, during that eccentric exercise, you’re damaging the contractile proteins, you’re breaking down the architecture of the sarcomeres. So, yes, in those regards it doesn’t seem that there would be any stimulus — at least not near as much compared to concentric exercise — for mitochondria biogenesis, for oxygen uptake, ATP demands and everything. Eccentric exercises don’t require that.

I also agree with your statement regarding the hypertrophy aspect. I was telling Dr. Mercola that eccentric exercise is really key for hypertrophy and strength. Now, I would say then, what are the superiorities … of the eccentric exercise?”

Benefits of Eccentric Exercise

According to LeBaron, in many studies, including meta-analyses and systemic reviews, eccentric exercise ends up being superior to concentric exercise in terms of strength, performance, and hypertrophy (muscle enlargement). He explains:

“First off, if the eccentric exercise damages the muscular architecture, that damage to the muscle cells is one of the potent stimuli for anabolism (increasing muscle growth) and for muscle protein synthesis. It’s not the only one, of course. Metabolic waste and many other stimuli are also important, but eccentric exercise damaging the actual muscle fibers and is a potent stimulus.

In some of these studies, when they did just a concentric exercise without the eccentric portion, there was hardly any benefit in terms of increased strength and or increased hypertrophy, versus a group that did only eccentric and not the concentric portion.

So essentially, they’re doing half the amount of reps because they’re doing [only] the concentric portion. That’s halfway. The other group is only doing the lowering phase, right? So, essentially doing half the amount, they were able to improve just as much, if not often more in different parameters in terms of strength and hypertrophy.

The other part that was interesting is, doing that eccentric portion of the exercise seems to increase muscle hypertrophy longitudinally. Basically, you’re putting sarcomere, the functional unit of the muscle in series, and that could have some benefits. You have maybe more muscle growth at the distal lens of the muscle.

That could explain even some differences between why, say, power lifters who are lifting extremely heavy weight often do eccentric loading, their muscles, and the way they look is different than a bodybuilder where they’re trying to train their muscles to look a certain way versus for absolute strength.

So going back to what we agree with, yes, mitochondrial biogenesis, all the oxygen utilization, that makes much more sense for a concentric exercise. But I would still say in terms of muscle strength and hypertrophy, the eccentric exercise is very important.”

Concentric Movement May Be More Effective with BFR

Another interesting caveat highlighted by LeBaron is a study showing that when doing blood flow restriction (BFR) training, concentric exercise was the most effective.

This makes sense, LeBaron says, “because when you do an eccentric exercise with blood flow restriction, you’re not lifting very much weight.” Since the weight is so light, you’re not breaking down your muscle much, so the primary stimulus in that case is metabolic waste.

With BFR, you get a lot more metabolic waste when doing concentric movements, because during eccentric movement you’re not creating as much metabolic energy since it’s less demanding metabolically. “So, with BFR, concentric is probably more important than the eccentric phase, but not with standard resistance training,” LeBaron says.

Summary of Concentric vs. Eccentric Benefits

Dinkov comments:

“So … we can say that eccentric exercise is like a hormetic response, because you are damaging the muscle periodically and then you have an over-response by the growth, while the concentric exercise is mostly stimulating oxygen consumption and oxidation of glucose.

I have a counter example, because you said that powerlifters do a lot of eccentric. I’m originally from Bulgaria and one of the few sports that we used to be known for … was Olympic power lifting.

They never do eccentric exercise. They’re doing snatches. They’re doing a push and then drop. They never ever do, in the actual training portion, eccentric exercise. They don’t run either. They lift the weight once and they drop it.

And studies on that have shown that is probably the highest muscle contraction force per square inch that has been measured so far. How do you explain that? Or would you agree that concentric is better for strength, while eccentric is better for hypertrophy?”

LeBaron replies:

“I would say that they’re both true, but it’s not totally a paradox. It’s because now we’re talking about elite levels. And this goes into terms of specificity. In general, all in all, eccentric exercise is going to make you stronger and it’s going to grow your muscles more.

But when you start getting to that elite level, now you start talking about sports specificity. And if you’re going to do really, really well at eccentric exercise, you’re going to get really, really good at eccentric exercise — not necessarily maximal concentric, voluntary concentric action.

And so, when you take elite level athletes or people who are extremely well resistance-trained, and you have one group do 100% concentric, partial repetitions and isometric static holds, and another group that does just the eccentric portion, well then, at the end of the study … you’re going to find that the group that did the isometric is going to perform the best in isometric and not as well in the eccentric or concentric.

And the group that does the concentric performs the best in concentric, but not as well in isometric or eccentric. And the group that does eccentric is going to perform the best in eccentric, but not as well in the other two groups. And they’re both going to see these improvements …

I would still say that the eccentric group will probably see the least decrease in the other two, but still not as good as just the concentric. But again, this is the elite level.”

Eccentric Exercise Boosts Results for Nonathletes

LeBaron points out that the No. 1 recommendation he gives people who can’t do a pullup is to simply hold yourself over the bar and lower yourself down slowly. Doing this will allow you to perform a complete pullup much faster than if you were to train by trying to pull yourself up or doing jumping pullups.

The reason this works is because the eccentric exercise reduces neural inhibition while increasing muscle activation of the agonist muscles, which helps to activate those muscle fibers. You’re also engaging more Type 2 muscle fibers. But again, this is primarily true for untrained individuals, not elite-level athletes. Dinkov comments:

“So maybe in summary, we can say that eccentric exercise will allow you to apply lower amount of force for longer [period of time] … while concentric will create ability to apply much higher peak force … but for much shorter times.”

Force Velocity

LeBaron also points out that there is a force velocity relationship with our muscle fibers. If you were to create a graph to illustrate this relationship, on the Y axis you’d have the strength of contraction, and on the X axis you’d have velocity.

During concentric exercise, the faster you’re able to lift something, the less amount of weight you’re able to lift. There’s a curved, linear, inverse relationship where the heavier the weight, the slower the velocity.

“For strength training, it’s often good to work along this entire curve,” LeBaron says. “So sometimes you’re lifting at a lower weight, but you’re keeping that velocity along that curve so you can continue feeding your Type 2 muscle fibers and getting the recruitment of all fiber type distributions.”

This relationship is inversed for eccentric exercise.

“With the eccentric exercise, as the speed of contraction increases, the amount of weight that can be maneuvered also increases. So, you’re able to lift an enormous amount of weight eccentrically at a faster velocity,” LeBaron says.

Remedies for Delayed Onset Muscle Soreness

On a side note, according to LeBaron, delayed onset muscle soreness (DOMS) can largely be prevented by focusing on eccentric exercises. “We get what’s called the repeated bout effect, where doing a heavy day of eccentric exercise and then the very next day doing another set, it doesn’t really break down the muscular architecture even more,” he says.

In other words, there’s a protective effect. It could also help prevent injuries, and increase tendon strength, muscle motor neuron connection, and muscle fibers. Of course, pro-metabolic interventions can also be used to address DOMS, including:

• Methylene blue
• Niacinamide
• Vitamin B1 (thiamine) — Taken one hour before exercise, 100 to 150 milligrams of vitamin B1 will inhibit lactic acid buildup
• Red and/or near-infrared light therapy, done as soon as possible after the precipitating event

Benefits of Lactate

That said, lactic acid isn’t necessarily a bad thing. It has certain benefits. LeBaron explains:

“It’s important that we recognize that lactic acid is never actually formed in the body, and almost all textbooks even get that wrong. Generally, they say that the lactic acid molecule is produced and then as soon as it shuttled out of the cell, it converts to lactate and the hydrogen ion.

But that’s actually not even true itself. That lactic acid is never formed, only lactate. That pyruvate is the end of glycolysis. You take pyruvate and you add onto that two hydrogens and two electrons. And so, the formation of lactate actually increases the pH of the body.

I just want to talk a little bit about the benefits of lactate … First off, if you were to take pyruvate and lactate dehydrogenase and put it in water to pH of 7 and make the reaction go forward, you’d actually see the pH of the water rise because, again, you are acquiring a hydrogen ion from the solution, so the pH rises.

That’s critical because it is the production of lactate that retards acidosis. Two reasons, one, because it’s [an] increase in intracellular pH from the production of formation of lactate from pyruvate. And then two, when it does go into the cell — it goes through the cell into the blood — it has to go through a transporter, this model carboxylate transporter, which requires another cation or a hydrogen ion in order to transport out.

So basically, for every lactate molecule that gets excreted into the blood, you are losing two hydrogen ions. And so the pH of the cells is able to maintain that higher pH a lot more effectively. And of course, the blood is full of bicarbonates and hemoglobin, and in many, buffering molecules in protein. So, it can easily handle that for the most part.

But the other big thing is that production of lactate causes regeneration of NAD+, so that the glycolysis can continue. That’s the No. 1 reason why we start producing lactate in the first place … So, you’re always able to regenerate that NAD+. That’s key.

And, this lactate is a neuromodulatory hormone that has so many benefits. It stimulates muscle protein synthesis, for example. It correlates with acid production and metabolic waste … which we know [stimulates] protein synthesis.

Lactate is a preferred energy source of the brain as well. It has very therapeutic effects in the brain … increasing BDNF, brain-derived neurotrophic factor. So, I love lactate. I think it’s great. The mitochondria can also uptake lactate. Mitochondrial lactate transporter can uptake and oxidize lactate as well.”

Myostatin in Eccentric vs. Concentric Exercise

According to Dinkov, several studies have shown that when you’re doing eccentric exercise, the amount of myostatin in the muscles initially decreases. Myostatin is a myokine (a cytokine produced in muscle) that inhibits muscle growth, so if you inhibit myostatin, you gain more muscle growth.

Eventually, however, myostatin levels return to baseline and in some cases even increases, which, according to one study, helps explain why long distance runners are never hypertrophic, meaning they’re typically very lean and don’t have bulky muscles.

“You see that effect even in shorter durations, such as high level high competitive rowing,” Dinkov says. “The heavyweights of the sport, in the first and second year look like bodybuilders, but after that, when they adapt, they start to look lean. One of the studies said that this is basically a result of the adaptive increase in myostatin, if you do chronic eccentric exercise, predominantly.”

LeBaron comments:

“Endurance runners are doing a lot of eccentric running, basically they’re hitting the ground. It’s a lot of muscle damage to their legs, yet they’re not huge. The muscles are very, very small … I agree with you that I think that with the myostatin, that is certainly what is happening initially.

Myostatin levels decrease and then it goes back to baseline and increase even further, which makes sense, because the eccentric exercise is a potent stimulator of hypertrophy. And so, the higher the hypertrophy, the higher the myostatin levels are going to be.

But that’s just one of the reasons. Some of those other reasons is, you’re still not doing your typical Type 2 muscle fiber recruitment. You’re running for hours at a time, and that’s not going to be the same stimulus. In fact, you’re activating AMPK, PGC-1alpha and the peroxisome proliferator-activated receptors, your PPAR gamma areas.”

Basically, you’re emulating fasting, and that’s not going to increase your muscle size. Interestingly, BFR inhibits myostatin, which is part of why it’s so effective for building muscle mass, despite the low weights.

Cancer Misconception Reviewed

Next, we transition to a discussion about cancer and the influence of pH. As noted by both LeBaron and Dinkov, many believe that cancer cells are acidic and can’t survive in an alkaline environment, but that’s incorrect. It’s a misconception that goes back to a false attribution to Dr. Otto Warburg.

Warburg never said that cancer can’t survive in an oxygen-rich or alkaline environment, and, in fact, his research shows the opposite is true. Acidic pH will kill cancer cells, whereas alkalization can induce cancer progression and metastasis.

The core thesis of pro-metabolic therapy for cancer is that mitochondria are dysfunctional because of excessive fatty acid oxidation. For most people consuming more than 30% dietary fat limits your ability to oxidize glucose in the mitochondria and your metabolism shifts to glycolysis which increases lactate.

The shift in the percentage of cells involved in glycolysis can contribute to the development of the cancer, and then eventual spread or metastasis. Dinkov points out that the cancer drug acetazolamide kills cancer by preventing the breakdown of carbon dioxide, which acidifies the cancer cell and induced apoptosis (cell death). This drug has been found to work on many types of cancer and is now in human trials.

Bicarbonate Can Be Helpful in Some Cases

A nondrug therapy that will also acidify your cells would be to take 1 teaspoon of bicarbonate a few times a day. Now, you’re probably thinking, wait a minute, bicarbonate is alkaline and increases pH, and to kill cancer we want to lower the pH. How do we reconcile this? LeBaron explains:

“We want to lower the pH of the cancer cell … to induce apoptosis. But the cancer cells are putting out a lot of acid … first interstitially, but very quickly [also] in the extracellular space. By taking bicarbonate, your body can regulate and buffer that extra acid load a lot more effectively.”

Basically, by retaining the acid within the cell, the pH of the cell is lowered. That said, not all cancers respond well to this.

“There are some studies where bicarbonate actually has the opposite effect because maybe you’re inducing alkalosis,” LeBaron warns. “When you have alkalosis, it’s making that gradient not as favorable because the pH of the cancer cell is already really high, and then the pH of the blood is high.

And so, it’s going to be contraindicated. I’m just saying if somebody has cancer, it’s not the best idea in every case to go get some extra bicarbonate. That may not be what you want to do.”

According to Dinkov, elevated lactate in the blood could be an indication that bicarbonate might be warranted. Many cancer patients have extremely low bicarbonate levels, so testing your bicarbonate level is also a good idea. You can also test your pH. Together, these tests can give you an indication of whether bicarbonate is a good idea for you specifically.

For more in-depth discussion about this and other cancer-related issues — including the risks of a chronic high-fat diet, which causes reductive stress, reverse electron transport, and more free radicals — please listen to the interview.

Molecular Hydrogen Helps Prevent Stroke Damage

We also delve into some of the benefits of molecular hydrogen, which is one of LeBaron’s specialty since he is the founder of the Molecular Hydrogen Institute.

“Because I do research on hydrogen gas, I wanted to mention why hydrogen gas is so interesting … specifically in the realm of ischemia and reperfusion. Ischemia [is] … anytime there’s a stop in blood flow … where you don’t have oxygen present, so you have a hypoxic environment. That’s going to cause some free radical damage, because you get a mismatch between oxygen availability and the electron flow …

But most of the damage comes from the reperfusion side, where now the heart starts beating again [in the case of a heart attack] and you clear the blockage, and so the oxygen-rich blood is able to travel through those tissues. Well, now you’re waking up the mitochondria and they’re trying to get active again, and you end up producing a lot of free radicals and oxidative damage.

The first study that really showed us therapeutic effect of hydrogen gas was in Nature Medicine, published in 2007. It was a stroke model, and they found 2% hydrogen gas completely prevented the brain damage …

Hydrogen gas does a couple things, but it’s a pretreatment to improve the oxygen handling capacity of the mitochondria. And, in fact, some data indicates that molecular hydrogen somehow acts as an electron transport chain rectifier. This is extremely fascinating, because we talk about how the electron transport chain is so important.

We want forward electron transport so we can get ATP production, and we can get a little bit of free radicals that we can handle. Sometimes we can get a little bit of reverse electron transport chain, a little bit more free radicals, just for some hormetic effects. We don’t want to go too far out of that homeostatic range, and hydrogen gas is able to modulate this entire process as a rectifier.

It does so because in some cases it’s going to act as an electron sync and sometimes as an electron donor, to get things to go where it needs to be. If you look at the redox potential of the different complexes — complex 1, 2, 3 and 4 — and then you look at the redox potential of hydrogen gas at physiological pH, it’s right in line with where you would want it to be so that it can participate as a rectifier of the electron transport chain.”

More Information

For more details on the topics summarized here, be sure to listen to the entire interview. Also check out Dinkov’s blog at www.haidut.me or follow him on Twitter. He also has hundreds of videos on YouTube on a plethora of topics. A major sampling of Ray Peat’s work is also available for free on these two sites: wiki.chadnet.org/Ray-Peat and RayPeat.com.

If you want to take a deep dive into the science and application of molecular hydrogen, check out LeBaron’s courses, available at molecularhydrogeninstitute.org. The institute offers four levels of certification, plus an apprentice course, but you don’t have to be a health professional to take them.

High uric acid, known medically as hyperuricemia, is far more dangerous than the occasional joint flare-up implies. The condition develops when uric acid builds up faster than your body can clear it. Excess uric acid then forms needle-like crystals that collect in joints and tissues, triggering swelling, stiffness, redness and the intense pain commonly linked to gout. Left untreated, the problem spreads well beyond your feet and joints.1

Elevated uric acid is strongly tied to kidney disease, obesity, diabetes, metabolic syndrome, high blood pressure, and cardiovascular disease. Exhaustion, stubborn inflammation, and metabolic struggles often trace back to uric acid overload, even though the connection rarely gets made. Oxidative stress and chronic inflammation, the same drivers behind many modern diseases, fuel much of the damage.2,3

Oxidative stress occurs when unstable molecules called reactive oxygen species (ROS) damage cells faster than your body can repair them. The medications commonly used for high uric acid aren’t always well-tolerated. Side effects can include gastrointestinal discomfort, kidney strain, and in some cases serious skin reactions — which makes long-term management a real challenge for some people.

Instead of targeting symptoms alone, researchers have begun investigating whether molecular hydrogen addresses the underlying metabolic dysfunction associated with high uric acid. Hydrogen acts as both an anti-inflammatory and antioxidant agent, meaning it helps calm the cellular stress that has been associated with metabolic damage in the first place.*

A clinical trial put this theory to the test, examining whether daily hydrogen-rich water could meaningfully lower uric acid in affected adults, and whether dose and duration changed the outcome.4

Those findings shift the conversation away from simple symptom suppression and toward restoring cellular energy production itself. The next section breaks down how researchers tested hydrogen-rich water (HRW), what happened to participants over the course of the study and why the most notable improvements appeared in the high-dose group.

Higher Hydrogen Doses Produced Stronger Results

To find out whether HRW could move the needle, researchers ran a controlled trial on 100 adults with elevated uric acid. Participants were divided into three groups. One consumed ordinary drinking water, another consumed a lower dose of HRW and the third consumed a higher dose daily for eight weeks.5

Researchers specifically examined both dose and duration to determine whether stronger or longer exposure changed the outcome. Participants averaged roughly 34 to 35 years old across all three groups. Whether the same effect holds in older adults with established metabolic disease remains an open question, though the mechanisms researchers identified would apply.

• The strongest uric acid reduction appeared in the high-dose group after eight weeks — Participants in the high-dose HRW group lowered their average uric acid levels from about 488 μmol/L down to 447 μmol/L after eight weeks. Researchers described this reduction as statistically significant. The Low-HRW group showed a smaller decline that did not reach statistical significance.
Average uric acid levels fell by 41.6 μmol/L in the high-HRW group after eight weeks, compared to a 19 μmol/L reduction in the low-HRW group. The high-dose group moved from solidly hyperuricemic territory toward the upper edge of normal — meaningful clinical progress in just eight weeks.
• Longer exposure produced stronger effects than short-term use — Four weeks of intervention resulted in only mild changes across groups. The clearer improvements appeared after eight weeks, particularly in participants consuming the higher dose. Researchers stated that hydrogen-rich water appeared to require sustained intake to produce measurable metabolic effects.
• Researchers found no major adverse effects during the intervention — None of the participants reported serious side effects throughout the eight-week trial. The paper repeatedly emphasized hydrogen’s safety profile and noted that molecular hydrogen already holds approval as a food additive because of its nontoxic properties.
Researchers contrasted this with standard uric acid medications, which are associated with gastrointestinal problems, liver impairment, kidney dysfunction, and severe skin reactions in some individuals.
• The paper linked high uric acid levels to oxidative stress and inflammation — Researchers explained that hyperuricemia is strongly associated with oxidative damage caused by ROS. The study also discussed elevated inflammatory markers found in people with hyperuricemia. According to the paper, these inflammatory compounds contribute to kidney stress and impaired uric acid clearance.
• Hydrogen’s proposed mechanism centered on antioxidant and anti-inflammatory effects — The paper described molecular hydrogen as an anti-oxidative and anti-inflammatory agent. Researchers referenced earlier laboratory studies showing that hydrogen selectively reduced harmful hydroxyl radicals inside cells. Hydroxyl radicals are among the most destructive ROS in the body. They damage cell membranes, proteins, and DNA almost immediately after forming.
Researchers believe molecular hydrogen stands out because it appears to target some of the most damaging oxidants without interfering with beneficial cellular signaling molecules. Laboratory studies suggest hydrogen helps neutralize hydroxyl radicals, converting them into harmless water and reducing oxidative stress inside cells.
The paper also discussed research suggesting hydrogen interacts with iron-containing compounds called ferroporphyrins, helping convert damaging radicals into water. Researchers proposed that these antioxidant and anti-inflammatory effects may help explain why hydrogen-rich water lowered uric acid levels over time.
• Researchers connected hydrogen-rich water to broader metabolic research — The paper reviewed previous clinical studies showing hydrogen-rich water improved markers related to glucose metabolism, lipid regulation, and metabolic syndrome.
Researchers also cited earlier findings suggesting that hydrogen-modified gut microbiota in people with impaired fasting glucose. While the current trial did not directly measure gut bacteria, inflammation markers or insulin resistance, the authors suggested these metabolic effects deserve further investigation in future hyperuricemia studies.

Support Cellular Energy Before Uric Acid Damage Escalates

If your energy crashes after meals, your joints ache for no clear reason, or your recovery feels slower every year, your body is already signaling that something is wrong underneath the surface. Focus on lowering the inflammatory burden that drives uric acid upward in the first place.

That means improving mitochondrial function, protecting your gut microbiome, and reducing the daily exposures that overload your kidneys and metabolism. If you’re already dealing with frequent gout attacks, known kidney issues, or persistently high uric acid on lab work, pair these strategies with regular monitoring from a practitioner you trust; tracking your numbers over time tells you whether your approach is working.

1. Use hydrogen-rich water the right way to support cellular energy — Drop one hydrogen tablet into a glass of room-temperature water and drink it immediately after it fully dissolves and turns cloudy. That cloudy appearance tells you the hydrogen gas is active and ready for absorption. Choose tablets that generate 8 to 10 parts per million (ppm) and are independently tested for purity.
Timing matters. Hydrogen escapes rapidly once dissolved. The study protocol calls for drinking it right away rather than letting it sit. Researchers advise against swallowing partially dissolved tablet fragments, as the chemical reaction generates heat.
If your fatigue doesn’t improve no matter how much sleep you get, research suggests this approach may work at the root level* — inside your cells and mitochondria. Mitochondria are the tiny power plants inside every cell that convert food into usable energy. When they falter, every system downstream — joints, kidneys, brain — runs on a deficit. The research showed the strongest uric acid improvements occurred after consistent daily use over eight weeks.
2. Use hydrogen consistently, then cycle it to keep your body responsive — Daily use works best during periods of high stress, exhaustion, or metabolic dysfunction. Once your energy, recovery, and sleep begin stabilizing, step away from it briefly for several days or even a couple of weeks before restarting.
Your body adapts to constant exposure by tuning it out, the same way you stop noticing background noise.
Short pulses with recovery periods keep your cells responsive, which is why the signal stays strong instead of fading. Think about it the same way strength training works. Stress, recover, adapt. Then repeat. That pattern trains resilience instead of dependence. Your cells stay responsive rather than numb to the stimulus.
3. Remove alcohol because it has been associated with higher levels of uric acid and disrupts your gut bacteria — Alcohol acts like gasoline on metabolic dysfunction. Beer and spirits especially increase purine breakdown. Purines are compounds found in certain foods and drinks that break down into uric acid as your body processes them, raising the total level of uric acid in your bloodstream.At the same time, alcohol dehydrates you and makes it harder for your kidneys to flush out excess uric acid efficiently.
The damage goes deeper than dehydration. Alcohol kills beneficial gut bacteria that help regulate inflammation and metabolism. One important species, Akkermansia muciniphila, helps maintain your gut barrier and reduce inflammatory stress. When alcohol wipes out those bacteria, inflammation rises throughout your body. If your uric acid remains elevated despite “healthy eating,” alcohol often explains why progress stalls.
4. Track your response so you turn this into a measurable system — Bloodwork often lags behind biology. By the time numbers shift on a lab report, your body has been signaling change for weeks, through energy, sleep, joint feel, and recovery time.
Tracking those daily signals is how you catch progress early. Every morning, rate your energy, sleep quality, joint stiffness, recovery soreness, and mental clarity on a simple scale from 1 to 10.
Research protocols have used baseline periods before beginning daily use, comparing outcomes at two-week intervals. Example targets from studies include twice-daily use for 14 consecutive days. Tracking creates momentum. When you see improvements in soreness, sleep or energy, your brain reinforces the habit automatically. If your numbers stay flat, adjust timing, consistency or hydration instead of giving up.
5. Lower the inflammatory burden that keeps uric acid trapped in your system — Uric acid problems rarely exist alone. Processed foods, seed oils, chronic dehydration, poor sleep, indoor living and constant stress all interfere with mitochondrial energy production and increase oxidative stress.
Replace seed oils like canola, soybean, and sunflower with tallow, ghee, or grass fed butter. Prioritize whole fruit and properly digested carbohydrates instead of crash dieting or fasting. Severe carbohydrate restriction lowers cellular energy production and increases physiological stress inside your body.
Get sunlight regularly, especially near solar noon once your tolerance improves and your seed oil intake has stayed low for several months. This is because when you consume seed oils, you’re loading your tissues with linoleic acid (LA), a polyunsaturated fat that oxidizes under ultraviolet (UV) light and damages your skin from within. When UV light hits skin cells loaded with this unstable fat, it triggers a chain reaction of oxidative damage, essentially rancidity happening inside your tissue.
This makes you more prone to sunburn and skin damage, especially during peak hours of 10 a.m. to 4 p.m. Before getting sun exposure during peak hours, give your body time, at least six months, to clear stored LA. After this, your skin will tolerate midday sun more safely.
Sunlight supports mitochondrial melatonin production, circadian rhythm balance and cellular energy generation. That combination may help lower inflammatory stress at the foundation instead of simply chasing uric acid numbers after the damage already begins.

Clinical research disclaimer: The studies referenced in this article are preliminary findings. Hydrogen-rich water has not been approved by the U.S. Food and Drug Administration (FDA) to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before making changes to your health regimen.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

FAQs About Molecular Hydrogen for High Uric Acid Levels

Q: What happens when uric acid levels stay too high?
A: When uric acid builds up faster than your body removes it, sharp crystals begin collecting in joints and tissues. This triggers gout attacks, swelling, redness, and severe joint pain. Over time, high uric acid also increases your risk of kidney stones, chronic kidney disease, metabolic syndrome, high blood pressure, and cardiovascular disease.

Q: How did hydrogen-rich water affect uric acid levels in the study?
A: Researchers found that participants drinking the highest dose of hydrogen-rich water lowered their average uric acid levels from about 488 μmol/L to 447 μmol/L after eight weeks. The lower-dose group also improved, but the reduction was smaller and did not reach statistical significance.

Q: Why may hydrogen-rich water help lower uric acid?
A: The study linked high uric acid to oxidative stress and chronic inflammation. Oxidative stress happens when unstable molecules damage your cells faster than your body repairs them. Researchers described molecular hydrogen as both antioxidant and anti-inflammatory suggesting it may help reduce harmful free radicals and support a balanced inflammatory response.*

Q: How do I use hydrogen-rich water correctly?
A: Drop a hydrogen tablet into room-temperature water and drink it immediately after it fully dissolves and turns cloudy. That cloudy appearance signals active hydrogen gas. The study protocol used tablets that generate 8 to 10 ppm and are independently tested for purity. Drink the water right away because hydrogen escapes quickly once dissolved.

Q: What lifestyle habits make high uric acid worse?
A: Alcohol, processed foods, seed oils, chronic dehydration, poor sleep, and metabolic stress have all been associated with a higher inflammatory burden tied to elevated uric acid. Beer and spirits in particular promote purine breakdown, which may raise uric acid production. Long-term support may also benefit from improving mitochondrial energy production, supporting gut health, and reducing oxidative stress throughout the body.

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 glass containers not always the best choice for supplements?

They always react with dry powders
They can be heavy, breakable, and still let air in
Glass containers can be useful, but they are heavy, breakable, and costly to ship. Opening a glass container also lets fresh air back in each time. Learn more.
They are never accepted by recycling systems
They expose powders directly to more plastic

You use your toothbrush every day, but here’s the question most people don’t think to ask — How long has it really been since you swapped it for a new one? Most adults hold onto their toothbrush far longer than they should, unaware that the soft nylon bristles quietly break down, collect bacteria, and lose their ability to clean effectively.

Your toothbrush isn’t just a tool; it’s a small ecosystem composed of millions of microorganisms like viruses, bacteria, and other microscopic pathogens.1 In fact, research found that contamination happens almost immediately after the first use and increases over time with continued exposure to oral bacteria and ambient moisture.2 In other words, the longer you hang onto your toothbrush, the more microbial buildup you invite.

How Often Should You Change Your Toothbrush?

At any given moment, your toothbrush carries as much as 1 to 12 million microorganisms.3 These microbes, which thrive on saliva, skin cells, water, and the food stuck in your mouth, cause dense microbial communities, called biofilms, to form along the bristles and head,4 fueled by the moisture and warmth of your bathroom environment. Once these biofilms establish, rinsing alone does not fully remove them — especially when the toothbrush remains damp between use.

It’s for this reason that even if your toothbrush doesn’t show noticeable signs of wear and tear, it is still wise to swap them out with new ones within the recommended time.

• So when’s the best time to replace your toothbrush? According to the American Dental Association, three to four months is the optimal lifespan of a toothbrush.5 Around this point, the nylon bristles begin to lose their original shape, flexibility, and tension, which makes them less effective at removing plaque and food particles from teeth and gums.

• Each brushing session wears the bristles down slightly — Over time, that daily friction causes nylon, the material which most toothbrush bristles are made of, to break down, weakening its cleaning ability. When nylon breaks down, the tips soften, bend, and gradually lose the sharp edges needed to sweep away plaque.

• The result is subtle but significant — Plaque begins to accumulate along the gumline and between teeth even if you’re brushing regularly. You might not notice the difference immediately, but as bristles deform, your toothbrush leaves behind residue that can feed bacteria, leading to cavities, gum inflammation (gingivitis), or bad breath.6

Exceptions That Require Changing Your Toothbrush Sooner

Even though the standard rule is every three to four months, there are several clear reasons to replace a toothbrush earlier — and each comes down to contamination, wear, or hygiene risk.7

• The most immediate trigger is illness — Whether it’s a cold, flu, strep throat, or COVID, your toothbrush can hold onto the same microbes your body just fought off. When you brush again, those lingering pathogens can reenter your mouth and throat, raising the risk of reinfection. Remember, toothbrushes could harbor numerous deadly unseen microbes,8 especially when they’re stored in humid environments like your bathroom, where they never dry completely.

Bathrooms are naturally damp, and if you share counter space with family members, the chance of cross-contamination increases. Tossing the old toothbrush and starting fresh after you’ve been sick is a small step that helps your immune system finish the job.

• Another reason to replace your toothbrush early is when there’s visible wear or deformation — Bristles that splay outward, forming a rough fan shape, cannot scoop plaque and bacteria effectively.9 Instead, these frayed ends trap debris and toothpaste residue, which dulls the fibers and can even scratch enamel. If your toothbrush looks bent, flattened, or “fuzzy,” it’s done its job.

• Pressure also matters — If you brush more than twice a day or apply heavy force, you wear down the nylon bristles faster. People who grip their toothbrush tightly often see splaying in six to eight weeks. That doesn’t mean you need to brush more softly, but it does mean you should expect to replace your brush sooner.

• Another early warning sign is odor or discoloration — A toothbrush that smells musty, feels slimy, or shows buildup near the base is holding bacteria. Even though most of these microbes aren’t harmful in small amounts, their presence means the brush is no longer hygienic.

• Moisture and storage play a key role — Toothbrushes kept in travel caps, drawers, or closed containers stay damp for hours, giving microbes time to multiply. According to an article from the BBC, covered storage can actually trap bacteria rather than protect against it.10

• It’s also advisable to toss your toothbrush if you drop it on a dirty surface — Examples include a public restroom sink or if it falls near the toilet. Brushes that come into contact with unclean counters or floors are nearly impossible to sanitize effectively. Likewise, if your toothbrush develops a musty odor, visible mold, or slimy buildup at the base, it’s no longer hygienic — even if it’s technically within the replacement window.

Finally, if you’ve shared your brush, intentionally or not, with someone else, replace it immediately. Cross-contamination between users can spread oral bacteria, fungi, or viruses, especially if you or the other person has gum disease or a recent infection.

How Often to Change an Electric Toothbrush Head

Electric toothbrushes tend to be slightly more expensive than manual toothbrushes, which is why some people decide to stretch their use for several months to save a few bucks. However, the Cleveland Clinic notes that this isn’t a good idea at all.11

• Electric toothbrush heads don’t escape the same wear-and-tear that affects manual brushes — Their nylon bristles face continuous mechanical vibration, torque, and toothpaste abrasion, which gradually weaken the fibers. Hence, your electric toothbrush head should also be replaced every three months — roughly the same cadence as a manual brush.

• The key reason is nylon fatigue — Just as in manual brushes, the constant oscillation and contact with enamel cause the filaments to bend and lose tension. Over time, that deformation leads to less plaque removal and more residual buildup around the gumline. Studies confirm that toothbrushes — manual or electric — rapidly accumulate microbial biofilms after initial use, and that the longer a brush head is used, the greater its bacterial load.

• Most electric toothbrushes have built-in indicators — These signal when it’s time to replace the brush head. However, they work differently from those on manual brushes. Instead of relying on wear and tear, the electric toothbrush tracks the number of oscillations, or how many times the brush head spins. When it reaches a preset number of rotations, the brush activates a light or alert to indicate that the head should be replaced.12

• To keep on schedule, build in replacement reminders — Some premium brushes pair with apps that log brushing time and alert you when it’s time for a new head. If yours doesn’t, use low-tech cues, such as marking the date on the calendar, setting a three-month recurring phone reminder, or aligning the change with routine tasks such as replacing air filters or contact lens cases. These small cues help you maintain consistency without thinking about it.13

If you experience gum irritation, inconsistent vibration, or a subtle change in brushing sensation, it’s time to replace the head even if the indicators haven’t fully faded. The small cost of a new brush head far outweighs the risk of brushing with one that’s past its prime.

Can a Dirty Toothbrush Make You Sick?

The idea of a toothbrush carrying germs may sound unsettling, but the science is clear — used toothbrushes can harbor millions of microorganisms. That doesn’t mean every contaminated brush will make you ill, but the longer a toothbrush is used, the higher the microbial load becomes. The key is understanding how contamination happens and what simple steps you can take to reduce your risk.

• Research provides more insight on toothbrush contamination — A 2012 systematic review published in Nursing Research and Practice notes that toothbrushes become contaminated soon after first use;14 in fact, one study included in their analysis found that 70% of toothbrushes become heavily contaminated with pathogens. Over time, this bacterial growth increases.

• There are three primary sources of microbes — Marc-Kevin Zinn, a microbiologist at Rhine-Waal University of Applied Sciences in Germany, said that “the user’s mouth, their skin and the environment where the toothbrush is kept,” are the main sources.15

• Moisture is the primary driver — Every time you brush, water and saliva saturate the bristles, creating a perfect environment for microbial growth.

• When a toothbrush is stored in a bathroom, this problem compounds — According to the BBC, toothbrushes left in open bathrooms are exposed to airborne toilet aerosols, microscopic droplets that disperse when a toilet is flushed. These particles can travel several feet and land on nearby surfaces, including toothbrushes.

“Each time you flush the toilet, a plume of tiny droplets of water and faeces are thrown up to 1.5m (5ft) into the air around it. Carried with this aerosol-like spray can be bacteria and infectious viruses such as those that cause flu, Covid-19 and the winter vomiting bug norovirus,” BBC reported.

• So which pathogens are commonly found in toothbrushes? The researchers found that Staphylococcus aureus, E. coli, Pseudomonas aeruginosa, and even Herpes simplex virus type 1 have been detected; they can survive for several hours or even up to two days on your toothbrush. According to Vinicius Pedrazzi, a professor of dentistry at the University of São Paulo in Brazil, “The most important are Streptococci and Staphylococci, which cause tooth decay.”16

• Certain toothbrush organisms have been linked to stomach infections and food poisoning as well — Aside from E. coli and Pseudomonas, Enterobacteria have also been found in toothbrushes. Other studies have also found Klebsiella pneumoniae,17 a common cause of hospital-acquired infections, and the yeast Candida,18 which can cause thrush, in some toothbrushes.

• The evidence suggests a plausible route for cross-contamination and self-infection — To put it simply, contaminated toothbrushes can increase the risk of disease transmission. In healthy individuals, this might lead to minor oral issues, but for immunocompromised or critically ill patients, it poses a significant concern. In fact, some of the bacteria found on toothbrushes were resistant to antibiotics.19

Hospital environments, where toothbrushes are routinely used for patient oral care, create an even greater risk, yet no formal nursing guidelines exist for toothbrush disinfection, storage, or replacement.

How to Sanitize a Toothbrush Safely

You can’t sterilize a toothbrush completely at home — but there are ways to keep it clean enough to reduce bacterial buildup between replacements. The goal is to remove debris, limit moisture, and discourage microbial growth without damaging the bristles. Here’s how to do it safely.

1. Rinse thoroughly after use — After each brushing, rinse your toothbrush head under warm running water to remove toothpaste residue, food particles, and saliva. Spend a few extra seconds on this step to ensure no visible debris remains. Shake off the excess water afterward — every bit of moisture you remove helps the brush dry faster and stay cleaner.

Avoid using hot or boiling water; while heat may sound like a good sanitizer, repeated exposure can weaken the nylon bristles and deform the brush head.

2. Consider doing a 3% hydrogen peroxide soak — This step is optional, but is highly helpful if you want a deeper clean, as it safely reduces bacteria without harming the bristles. To do this:

a. Pour a small amount of 3% hydrogen peroxide into a clean glass.
b. Submerge only the bristles or brush head for 10 to 15 minutes.
c. Rinse thoroughly with water before your next use.

You can perform this process once or twice per week for added peace of mind, but remember, it’s not a substitute for replacing your toothbrush regularly.

3. Air-dry upright and uncovered — Proper drying is the most important part of toothbrush hygiene. Moisture drives microbial growth, so your goal is to let your brush dry fully between uses. Store it upright in an open holder so air circulates freely around the bristles.

If multiple toothbrushes share one holder, make sure the bristles do not touch each other — cross-contact allows bacteria to transfer from one brush to another.

4. Replace if the bristles are deformed, discolored, or smell — Even with careful cleaning, every toothbrush reaches the end of its safe lifespan. Replace it immediately if you notice signs of bacterial colonization and bristle fatigue. I’ll discuss this further below.

In addition, be wary of trending but unsafe sanitizing methods spreading today. According to the BBC:

“There is a bewildering array of techniques for sterilising toothbrushes, from using ultraviolet light to popping it in the dishwasher or microwave. Some of the least effective have been found to involve blasting your brush with a hairdryer or submerging it in a glass of whisky.”

• Some of these methods can do more harm than good — For example, using a dishwasher exposes your toothbrush to harsh detergents and high heat, while microwaves can cause them to melt.

• What about ultraviolet light? UV sanitizers work by exposing your toothbrush bristles to ultraviolet-C (UVC) light, which damages the DNA and RNA of microorganisms. This prevents bacteria and viruses from reproducing, effectively lowering their numbers. However, the drawback is that this method’s effectiveness depends heavily on direct exposure. If bacteria are shielded by clumped bristles or shadowed areas, they can survive.

So, if you want a routine that balances hygiene and safety, it’s best to stick with the tips I provided above, as they maintain cleanliness, preserve bristle integrity, and prevent your toothbrush from becoming a bacterial hangout between replacements.

How to Store Your Toothbrush Properly

How you store your toothbrush matters as much as how often you change it. Poor storage can undo even the most careful brushing routine. Proper placement and airflow keep your toothbrush clean, dry, and ready for its next use.

• Store your toothbrush upright in an open holder — This allows air to circulate freely around the bristles and helps the brush dry quickly to discourage bacterial growth. Avoid laying it flat on the counter, storing it inside drawers, or keeping it in covered containers. These enclosed environments trap moisture. If you share a bathroom, make sure the bristles of each toothbrush do not touch.

• Your bathroom layout can influence your toothbrush hygiene — Toilet aerosols, which are tiny droplets released when flushing, can travel up to six feet in the air. These microscopic particles may carry bacteria when they land on nearby surfaces, including your toothbrush.

To reduce this risk, store your toothbrush as far from the toilet as possible and close the lid before flushing. If counter space is limited, consider installing a wall-mounted holder or using a storage cup inside a medicine cabinet — only if it allows airflow.

• Another overlooked splash zone is the sink area itself — Toothpaste, soap, and water droplets can all land on your toothbrush if it sits too close to the basin. Keep it at least a few feet away, and avoid resting it directly on bathroom countertops where moisture and residue accumulate.

• Travel case hygiene — Travel often throws your toothbrush routine off balance, but maintaining cleanliness on the road is easier than it seems. The most important rule is to never store a wet toothbrush in a sealed travel case. Moisture trapped inside is an open invitation for bacterial growth. Instead, allow the brush to air-dry fully before capping it.

If you need to pack it while damp — for instance, during early departures — remove it from the case as soon as you arrive and let it dry in open air. Soft silicone or vented plastic cases are best for airflow, while rigid, non-vented cases can hold condensation. You can also wrap your brush in a clean, dry paper towel for short trips instead of sealing it completely.

For longer journeys, consider bringing a second toothbrush so you can alternate between them; use one while allowing the other to air dry. This simple rotation minimizes damp storage time and helps maintain hygiene even while traveling.

Signs You Need a New Toothbrush

Even the best toothbrush doesn’t last forever. Over time, bristles fatigue, bacteria accumulate, and performance drops. Knowing when to replace your toothbrush keeps your oral hygiene routine effective and safe. If you notice any of the following, it’s time for a replacement — no matter how recently you bought it.

• Splayed or frayed bristles — When the bristles start fanning outward or splitting, they can’t reach between teeth effectively.
• Gum irritation or scratching — As bristles stiffen and lose flexibility, they can scrape against your gums, causing tenderness or minor bleeding.
• Persistent musty smell or visible buildup/mold — These are indicators of bacterial or fungal growth, especially if the toothbrush stays damp between uses.
• After illness (Strep, flu, or COVID) — Replace your toothbrush after recovering from any respiratory infection to prevent reinfection.
• After three to four months (even if it looks fine) — Most brushes lose shape and efficiency after three to four months of daily use, even if they appear intact.

A quick check each week is all it takes. Inspect the bristles, look for discoloration, and pay attention to how your brush feels on your gums. Replacing it regularly ensures every brushing session is truly cleaning, not just going through the motions. Below is a comparison table detailing how often you should change your toothbrush:

Situation
Recommended replacement interval
Why it matters

Manual toothbrush
Every 3 to 4 months
Bristles fatigue and lose cleaning efficiency; bacteria accumulate over time

Electric toothbrush head
Every 3 to 4 months
Vibrations wear nylon faster; indicator bristles fade to signal replacement

Adults
Every 3 to 4 months
Normal brushing pressure and technique sustain bristle life within this range

Post-illness (flu, strep, COVID)
Immediately after recovery
Prevents reinfection and removes lingering pathogens

Other Strategies to Protect Your Oral Health

Regularly replacing your toothbrush is just the beginning, as there are other important considerations to make sure your oral health stays in optimal condition. Below are simple but powerful ways to strengthen your daily routine and protect your gums, teeth, and long-term health:

• Prioritize daily oral hygiene — Brush twice a day using a soft-bristled brush and fluoride-free toothpaste, floss once daily with chemical-free dental floss, and use a tongue scraper to remove bacteria and debris that brushing alone can’t reach. Schedule cleanings with a mercury-free biological dentist, who uses safer materials and techniques to support your overall health.

• Try oil pulling with coconut oil — Swish a tablespoon of organic coconut oil in your mouth for about 10 to 15 minutes. Coconut oil has antibacterial and antiviral properties that help reduce harmful bacteria. Research shows that oil pulling significantly lowers plaque buildup and gingivitis severity compared to traditional rinsing.20

It’s a natural way to improve your oral microbiome and support gum health without synthetic ingredients. Learn more about this habit by reading “Why Is Oil Pulling Suddenly All the Rage?”

• Eat for your mouth as well as your body — What you eat directly affects your teeth and gums. Choose fresh, whole foods, such as fruits, well-cooked vegetables, quality proteins, and healthy fats, and avoid processed foods and refined sugars, which feed harmful bacteria and promote plaque formation.
A nutrient-rich diet provides the vitamins and minerals your mouth needs to maintain strong enamel and healthy gum tissue. Think of every meal as an opportunity to nourish your teeth from the inside out.

• Support your immune system with sleep and stress management — Stress and lack of sleep weaken your immune defenses, making it harder for your body to fight oral infections and control inflammation. Aim for seven to nine hours of restorative sleep each night, and find daily ways to decompress, like walking, journaling, or sunlight exposure to give your immune system the support it needs.

Frequently Asked Questions (FAQs) About Replacing Your Toothbrush

Q: How often should I change my toothbrush?
A: You’d be wise to replace your toothbrush every three to four months, or sooner if the bristles splay, flatten, or lose color. This timeframe aligns with the lifespan of nylon bristles, which lose elasticity and cleaning power after about 12 to 16 weeks of regular use. Worn bristles can’t remove plaque effectively and may irritate your gums.

Q: How often should I change electric toothbrush heads?
A: Electric toothbrush heads follow the same three-month rule. The rapid oscillation and vibration wear down bristles faster than manual brushing. Most brands include color-fade indicator bristles that signal when it’s time to replace. Even if the head looks fine, swap it out every three months — or sooner if the bristles fan outward or feel rough.

Q: Can I get sick from my toothbrush?
A: Yes, but only under certain conditions. A toothbrush can harbor bacteria, fungi, and viruses, especially if kept damp or stored near toilets. Biofilm begins forming after the very first use and continues to grow over time. While most microbes are harmless to healthy individuals, reinfection can occur if you reuse your brush after an illness. Proper rinsing, drying, and replacing it after sickness keeps that risk low.

Q: Do toothbrush covers cause more bacteria?
A: They can, if you use them the wrong way. Covered toothbrushes retain moisture, creating a warm, humid environment that encourages bacterial growth. If you use a cover, make sure the brush is completely dry before sealing it. Covers are helpful for travel but should be avoided for long-term home storage.

Q: Is it safe to disinfect my toothbrush with hydrogen peroxide?
A: Yes, when done correctly. A 10- to 15-minute soak in 3% hydrogen peroxide safely reduces bacteria without damaging the bristles. Always rinse thoroughly with clean water afterward, and let the brush air-dry upright. Avoid boiling, dishwashers, or alcohol-based soaks, which can deform or weaken bristles.

Q: Should I replace my toothbrush after getting the flu or COVID?
A: Absolutely. Tossing your toothbrush immediately after recovering from respiratory infections like the flu, strep throat, or COVID helps avoid reintroducing pathogens. Replacing it ensures a clean start as your immune system recovers.

Q: How do I store my toothbrush to keep it clean?
A: Keep it upright, uncovered, and away from splash zones. Airflow is key — dry bristles resist bacterial growth. Store it several feet from the toilet, close the lid before flushing, and make sure bristles don’t touch other brushes. If you travel, dry the brush thoroughly before placing it in a vented case, and open it on arrival to air out.

When people ask whether a supplement should come in glass or plastic, they usually think they are asking the single most important question. They are not. The more important question is this: what actually touches, seals, protects, and preserves the product?
That includes the jar, but it does not stop there. It includes the lid, the liner under the lid, and the induction seal. It includes the adhesive, the gasket, the foam layer, the inks, the coatings, the desiccant, and every material that could interact with the contents over months of storage.
It also determines how much oxygen and moisture ever reach the product — which, for our most sensitive ingredients, is what decides whether the formula is still at full strength when you open it. This is the part of packaging almost no one talks about, and it may be one of the most important parts of all.

Why We Are Moving Many Powders Into Foil Pouches

• The first reason is practical — Powders do not belong in narrow capsule bottles. Our primary pack is now a foil pouch — a flat-bottom or quad-seal pouch that stands up like a small canister — fitted with a wide, powder-proof closure or a screw-top spout you can scoop or pour from. You can reach the product, see what is left, and dose accurately, instead of fighting powder out of a bottle neck designed for pills.
• The second reason is philosophical — A powder you sprinkle on food feels like nutrition, not medication. Supplements should support your diet, not replace it, and the package can signal that difference. A narrow amber bottle belongs in a medicine cabinet; a resealable foil pouch belongs next to the foods you’ll mix it into. This puts the product where the eating happens, which is exactly where we want it.
• The third reason is compliance — Many people are tired of swallowing handfuls of pills. Taking a scoop of powder is easier — especially for fibers, prebiotics, collagen, amino acids, and minerals, where a meaningful serving is measured in grams rather than milligrams. People stick with what’s easy, and the daily ritual lives or dies on small friction.
A wide foil pouch makes the daily scoop a two-second motion instead of a chore involving swallowing several large pills, and the easier the ritual, the more consistently people do it.

Why Glass Is Not Always the Premium Answer

I used to think glass was the obvious premium choice. It is inert. It feels clean. It is recyclable in theory. But the real-world truth is that glass is heavy. It breaks. It drives up shipping costs, and can shatter in a warehouse, a home, or a travel bag.
And there is a subtler problem that matters even more for sensitive ingredients: glass is an excellent barrier, but it still lets a fresh charge of air into the container every time you open it, and that repeated oxygen exposure is exactly what quietly oxidizes the active ingredient over a product’s shelf life.
And while glass is recyclable in principle, the real-world system is far less reliable than most consumers are led to believe. According to the U.S. Environmental Protection Agency, glass containers had a recycling rate of just 31.3% in 2018, while 55.4% were sent to landfills.1 In many communities mixed glass has low value, breaks and contaminates other recyclables, and can damage sorting equipment.
So, we had to ask a better question: what packaging keeps oxygen out, protects the product and the customer, reduces breakage, supports daily use, and avoids unnecessary chemical exposures? For most sensitive dry powders, the answer is real aluminum-foil packaging — a foil pouch or a foil-lined canister — not another rigid bottle or jar, because no rigid container solves the oxygen problem on its own.

Why Not Just Switch to a Cleaner Plastic Jar?

PET is polyethylene terephthalate, recycling code #1, widely used in food and beverage packaging. It is not polycarbonate. It is not PVC. It is not made with bisphenol A (BPA), and it does not use phthalates as plasticizers. That does not mean every PET package gets a free pass, but it deserves to be judged on its own evidence, not lumped in with every other plastic.
There is one well-documented caveat worth naming. PET is manufactured using antimony as a catalyst, and peer-reviewed work shows that small amounts of antimony can migrate from PET into its contents — a process that accelerates sharply with heat and storage time.
Studies using inductively coupled plasma mass spectrometry have found that storing PET drinks at elevated temperatures, such as a hot car or a summer warehouse, can push antimony migration toward or past regulatory limits.2,3 But the exposure profile is very different for dry powders compared to hot liquids. Still, the lesson is the same one that governs our whole approach: a material is only as safe as the conditions it actually finds itself in.
A clean PET jar would be a reasonable upgrade over glass on weight and breakage. But it does not answer the question that matters most for our sensitive powders, which is oxygen. A rigid jar, PET or glass, still admits air around the cap and re-admits a fresh headspace of air every time it is opened. That is why our new standard is a real aluminum-foil pack flushed with nitrogen and packed with an oxygen absorber and desiccant. And, as before, the pack is still only one part of the system.

The Liner Is a Hidden Issue

The lid is where packaging gets complicated. A cap looks simple from the outside, but underneath it is often a liner or seal built from multiple layers — paper, foam, foil, polymer film, wax, adhesive, ink, coating, or a heat-seal layer. Each layer has a job: tamper evidence, moisture control, leak prevention, freshness, and proper reseal. That is exactly why the liner deserves scrutiny. On a foil powder pack the closure carries two jobs most people never consider.
First, it is the weakest point for oxygen: a heat-sealed foil edge keeps air out, but a screw cap is a leak path by design, which is why an oxygen absorber sits inside the pack. Second, it has to keep re-sealing without clogging. A plain press-to-close “Ziploc” zipper fails on fine powder — particles lodge in the groove until it no longer seals — so a powder pack needs a powder-proof closure, such as an evacuation-port zipper, a particle-plow slider, or a threaded spout.
A nontoxic jar with a poor liner is not good enough. If the liner relies on questionable plasticizers, PFAS-treated materials, PVC-based systems, bisphenol chemistry, or unnecessary adhesives, the packaging system has not met the standard I want — and the science explains why this is not a theoretical worry.

What the Science Actually Says About Chemical Migration

According to research indexed in PubMed, the closure and the food-contact layer are precisely where the meaningful exposure questions live. A 2024 umbrella review of 52 systematic reviews concluded that every major class of plastic-associated chemical examined was associated with at least one adverse human health outcome, spanning reproductive, endocrine, metabolic, neurodevelopmental, and cardiovascular endpoints.4
The 2023 Minderoo-Monaco Commission on Plastics and Human Health reached a similar conclusion, identifying the additives built into plastics — phthalates, bisphenols, and PFAS among them — as carriers of much of plastic’s harm to human health.5
Packaging is a genuine route of exposure, not a hypothetical one. A 2023 narrative review in the Jornal de Pediatria identified food packaging — especially plastic and recycled material — as an important source of food contamination by endocrine disruptors, with bisphenols and phthalates the chemicals most frequently implicated.6
Similarly, a comprehensive 2023 review of food-contact materials documented that phthalates and bisphenols migrate from packaging into food, and that the rate of migration is driven by time, temperature, surface area, and the food’s own chemistry.7

A 2025 systematic review of 67 studies and more than 5,000 samples found that phthalates and bisphenols migrated consistently, with the highest transfer into high-fat and acidic foods — a direct reason to treat oil-containing powders such as MCT oil powder and coconut milk powder differently from dry, inert minerals.8
The regulatory ground is shifting underneath these chemicals, too. In 2023 the European Food Safety Authority reevaluated BPA and reduced its tolerable daily intake roughly 20,000-fold, concluding that dietary exposure to BPA is now a health concern — and identifying food as the main source of human exposure.9 Just as important, simply swapping BPA for a chemical cousin is no solution.
A 2024 review in Critical Reviews in Toxicology warned of “regrettable substitution,” in which BPA is replaced by alternative bisphenols whose hazards are similar or simply unknown.10
Why does any of this matter for a daily supplement? Because the health signals attached to these compounds are not trivial. Reviews indexed in PubMed have linked phthalate and bisphenol exposure to precocious puberty and early-onset obesity in children,11 to pregnancy complications and altered fetal neurodevelopment after prenatal phthalate exposure,12 and — in epidemiological syntheses of endocrine-disrupting chemicals, with food a major exposure route — to breast cancer risk.13
PFAS are another group of troublesome chemicals. A 2024 analysis in Environmental Science & Technology mapped 68 distinct PFAS detected in food-contact materials, including paper, plastic, and coated metal, and found hazard data missing for nearly half of them.14 A separate study reported detectable PFAS in 84% of globally sourced food-packaging samples.15
And these “forever chemicals” do not simply disappear at end of life. Research shows PFAS leach out of food-contact materials during disposal, which complicates the tidy story we tell ourselves about recycling.16
Finally, there’s the plastic particles themselves. A 2021 study that analyzed human stool found microplastics in every sample, with PET being the single most abundant polymer, and reported higher concentrations in people with inflammatory bowel disease than in healthy controls.17 For a company whose work centers on gut and mitochondrial health, that finding is a mandate to take the food-contact surface seriously.

What We Mean by a Cleaner Closure System

Our goal is a simple, defensible packaging system. For many dry powders that means a real aluminum-foil pack — a pouch or a foil-lined canister — a powder-proof closure, and a clean liner or induction seal chosen to avoid the categories of chemistry we do not want, including but not limited to BPA, BPS, BPF, PVC, phthalates, PFAS, and unnecessary coatings or adhesives, along with a nitrogen flush, an oxygen absorber, and a desiccant to minimize the headspace inside.
The induction seal matters because it protects the product before opening, providing tamper evidence and an oxygen and moisture barrier to preserve potency, but it is a multilayer system, and it must be matched to both the pack and the powdered ingredient.
The liner and closure matter after opening: they have to reseal properly without clogging on powder, must not flake, shed, or absorb odors, and must protect the powder from oxygen, humidity, clumping, and contamination through daily use. In short, the closure helps ensure product integrity over time.

The Bigger Point

Packaging is part of the product. If you take a supplement every day, the formula matters, but so does the container that holds it, the closure that seals it, the liner that touches it, and the way that package behaves in a hot delivery truck, a humid kitchen, a suitcase, or a pantry shelf.
That is why we are rethinking the entire system. We are moving appropriate products out of glass and plastic bottles and into real aluminum-foil packaging — foil pouches and foil-lined, reusable canisters with foil refills — to keep oxygen out, cut breakage, support travel, and make powders easier to scoop. But we are not stopping at the pack.
The real innovation is the full packaging audit — from the foil barrier and anaerobic fill, to the closure and the liner — because that is where potency is protected and where much of the hidden chemical exposure occurs.
In the future, I believe supplement companies will have to prove not only what is in the formula, but what touches the formula. That is the standard we are moving toward, and it begins with a question almost no one in this industry is prepared to answer: what’s under the lid?

FAQ

Q: Are glass containers always preferable over plastic for supplements?
A: Not necessarily. Glass is inert and recyclable in theory, but it’s heavy, breakable, and costly to ship, it still lets a fresh charge of air back in every time you open it, and the real-world recycling system is weaker than most people assume — the EPA reported a glass-container recycling rate of just 31.3% in 2018, with 55.4% landfilled.
For most sensitive dry powders, real aluminum-foil packaging protects the product better, keeps oxygen out, reduces breakage in transit and travel, and still avoids the chemical exposures we’re concerned about.

Q: Isn’t foil packaging still plastic, and isn’t plastic linked to BPA?
A: Only in part, and not that kind. A foil pack is mostly aluminum — the barrier — with a thin food-grade inner layer that seals it and touches the powder. It’s not polycarbonate or PVC, isn’t made with BPA, and doesn’t use phthalate plasticizers. We still judge each material on its own evidence and verify the whole system.

Q: If the pack material is clean, the package is “clean,” right?
A: Not necessarily. The lid, the liner beneath it, the induction seal, the adhesives, inks, and coatings all sit closest to the product, and that closure system is where most of the meaningful questions live — both the chemistry that can migrate in and whether the closure keeps oxygen out and reseals on powder. A liner built on questionable plasticizers, PFAS-treated materials, PVC, or bisphenol chemistry can undermine an otherwise nontoxic pack.

Q: Why are some powders moving from bottles into foil packs and foil-lined canisters at all?
A: A few reasons: real aluminum foil keeps oxygen out far better than a bottle, protecting potency; a wide-mouth canister is easier to scoop, see, and dose than a narrow capsule bottle; and it signals “food, not medication.”

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

How much of the brain is made up of water?

75%
The brain is about 75% water, so even mild dehydration can affect focus, memory, reaction time, and mental clarity. Learn more.
54%
61%
72%

Imagine a traffic jam in your brain’s blood vessels. That’s what an ischemic stroke feels like — a sudden block that stops oxygen and nutrients from reaching your brain cells. It’s the most common type of stroke, striking millions worldwide every year. If it’s not cleared fast, it leaves you with disabilities or even takes your life.

You might think it’s just a personal problem, but strokes ripple out, affecting your family, your job, and your daily routine. When a stroke hits, your brain cells don’t just die by chance.

There’s a hidden process called “programmed cell death” — think of it as a self-destruct button some cells push. Research shines a light on a big player in this process: a type of cell death tied to iron piling up in your brain.1 These discoveries could open doors to treatments that save more of your brain from damage. And, as you’ll see, managing your iron levels is a key part of protecting yourself.

What Happens to Your Brain During a Stroke?

Your brain cells don’t just give up randomly during a stroke — they follow a plan to shut down. A study from 2024 peeked into this and found three culprits: a flood-like cell death caused by iron, a wildfire-like cell death that spreads fast, and a calm, planned cell death like tearing down old buildings.2

• Picture your brain as a busy city — The iron-related cell death is like a flood breaking loose, drowning streets with iron. The wildfire-like cell death tears through, spreading fast. The planned cell death is calmer, like demolishing old buildings on purpose. These three team up when a stroke hits, and knowing how they work could help you fight back.

• What’s the timeline? When blood flow gets cut off and then rushes back in, the iron-related and wildfire-like cell deaths jump in first. It’s like a storm crashing through your city, causing chaos right away. Later, the planned cell death steps in, acting like a cleanup crew after the damage is done. This sequence shows how trouble builds up in your brain over hours or days, not just in one moment.

• How does iron affect your brain cells? Here’s where it gets wild: iron plays a starring role. The study found that too much iron in your brain after a stroke makes the iron-related and wildfire-like cell deaths worse. It’s like tossing gasoline on a fire — things burn hotter and faster.

Researchers tested this on mice and saw that a drug that grabs extra iron cooled things down. Imagine iron as a troublemaker handing out matches in a dry forest. If you stop it, you save more of your brain.

• Could treatments stop all three threats? Since these cell deaths work together, the study suggests future treatments could tackle all three at once. Think of it like a superhero team-up: one hero stops the flood, another puts out the fire, and a third halts the demolition. If doctors could pull this off, you’d have a better shot at bouncing back after a stroke. It’s not here yet, but it’s a big idea that could change lives — including yours.

How Iron Turns Your Brain Against Itself

Iron is important for your body — it helps carry oxygen in your blood. But like many things, too much is harmful. The iron-related cell death is a sneaky way your brain cells die, and it’s all about iron.

• What is this iron-related cell death? A second study from 2024 dug into it and found three key pieces.3 First, too much iron stacks up in your brain. Second, fats in your cells turn toxic. Third, your cell’s cleanup team quits. Think of your brain cells like cars: this cell death is rust clogging the engine, bad oil gunking things up, and the mechanic walking off the job.

• How does a stroke trigger this cell death? A stroke sets the stage perfectly. Your blood-brain barrier — think of it as a security wall around your brain — cracks open during a stroke. That lets iron sneak in where it doesn’t belong.

At the same time, brain chemicals get overexcited and cause trouble, and inflammation makes the situation worse. It’s like a gate smashing down, letting trouble flood into your brain. The study showed this chaos makes the iron-related cell death thrive, killing off more cells than you can afford to lose.

• Are there ways to stop this cell death from hurting you? The study found ways to fight back. One hero is a natural cleaner in your cells that gets rid of harmful fats. Boosting this cleaner is like hiring extra mechanics to fix your car. Another trick is using tools that lock away extra iron. These could shield your brain cells when a stroke hits. Picture this cleaner swooping in like a superhero to save the day.

What This Means for Your Health

Let’s pull it all together. The first study showed how the iron-related, wildfire-like, and planned cell deaths gang up early in a stroke, with iron lighting the fuse. The second study zoomed in on the iron-related cell death, revealing how it works and how to stop it. Together, they’re like a map showing where your brain’s battles happen — and how to win them. Understanding this could protect you or someone you love.

What’s the Future of Stroke Treatment?

These discoveries point to a brighter tomorrow. Imagine treatments that hit all these cell deaths at once, like a team of heroes stopping the chaos before it spreads. If doctors block the flood and fire early, a stroke might not leave you with lasting damage. Research is moving fast — clinical trials are already testing these ideas. It’s not a promise yet, but it’s a solid hope for better care.

How Can You Lower Your Stroke Risk?

While scientists figure out the big stuff, you can take charge now. Here’s how:

• Eat smart — Focus on whole foods while avoiding processed foods, most of which contain harmful vegetable oils.

• Move more — Exercise boosts blood flow to your brain. A brisk walk could be your secret weapon.

• Watch your blood pressure — High blood pressure is a stroke sneak attack waiting to happen.

• Check your iron levels — A straightforward blood test, known as a serum ferritin test, provides valuable insights into your iron status. Low levels suggest iron deficiency, while elevated levels signal an iron surplus. You want your ferritin level below 100 ng/mL; the ideal range is 60 to 75 ng/mL.

Managing Iron Overload — A Simple Strategy

A powerful way to protect yourself is by managing your iron levels. Too much iron in your body is a hidden danger, raising your risk of stroke. When iron levels get too high, it fuels the cell damage we talked about earlier. But there’s a simple way to keep your iron in check: donating blood.

Giving blood two to four times a year is a great way to lower your iron levels. If you prefer, smaller monthly donations also help. Just remember, if you have heart problems like congestive heart failure or lung issues like severe COPD, talk to your doctor first. If you can’t donate blood at a center, don’t worry.

Your doctor can prescribe something called therapeutic phlebotomy, which is basically the same thing — removing some blood to lower iron. By managing your iron levels, you’re taking a proactive step to protect your brain from stroke damage.

FAQs — Understanding Iron Overload and Stroke Risk

Q: Why is too much iron bad for my brain during a stroke?
A: Too much iron makes the damage from a stroke worse. It’s like adding fuel to a fire, causing more brain cells to die.

Q: How does iron cause damage to my brain cells?
A: When there’s too much iron, it causes a type of cell death where iron builds up inside the cells, and they break down. Think of it as rust ruining a machine.

Q: How can I check if I have too much iron?
A: A simple blood test, called a serum ferritin test, can tell you your iron levels. You want your ferritin below 100 ng/mL, and ideally between 60 and 75 ng/mL.

Q: What can I do to lower my iron levels?
A: Donating blood is a great way to lower your iron. If you can’t donate, your doctor can do a similar blood removal process called therapeutic phlebotomy.

Q: Will managing my iron levels help prevent a stroke?
A: Yes, managing your iron levels helps lower your stroke risk. By keeping your iron in check, you’re protecting your brain from extra damage during a stroke.

Fatty liver disease silently affects many Americans today, and alcohol consumption has been shown to be a common cause.1 It’s become so prevalent, I’ve written a paper about it to help readers understand the importance of liver for overall health, as well as strategies to help you boost liver function. The paper is currently under peer review, but you can download the preprint version below.

> > > > > Click Here

Editor’s Note: This article is a reprint. It was originally published October 8, 2017.

By now, you probably know that probiotics are beneficial for you, but you may not be aware of sporebiotics, and how they can benefit a wide variety of health problems, including autism and other neurological and immune-related diseases. Dr. Dietrich Klinghardt, a long-time mentor of mine, is both an M.D. and a Ph.D.

While trained in Germany, his practice is based in Seattle, where he sees some of the sickest patients around. Obviously, if you want good health, you need to clean up your diet. We won’t go into that here. Instead, we’ll focus on spore-based probiotics, which are an excellent complement to regular probiotics.

What Are Spore-Based Probiotics?

Spore-based probiotics are part of a group of derivatives of the microbe called bacillus. This genus has hundreds of subspecies, the most important of which is bacillus subtilis. Essentially, spore-based probiotics consist of the cell wall of bacillus spores. The first product of this kind came out in Germany in 1935 and was created by Gunther Enderlein, a German microbiologist.

Contrary to popular belief, the human body actually has the ability to produce its own vitamin C. This is done by a specific species of gut microbes — the bacillus — which converts sugar into vitamin C. It’s also involved in producing vitamin K, which works synergistically with vitamin D.

“[T]hat was a revolution for me when I found this out,” Klinghardt says. “Other species then have the function of creating amino acids. In fact, there is a famous Swiss researcher, Bircher-Benner, who invented muesli … Bircher-Benner was a wonderful researcher, a medical doctor who, in the 1940s, went across different parts of the world to see how long people lived and what they ate.

He found a subculture in the Caribbean where people lived well into the hundreds, but they only ate one food. It was sweet potatoes. He thought ‘How do these people survive on sweet potatoes?’ Because there are no amino acids in it, no fatty acids. There’s hardly any vitamins in it.

What he found is that these inhabitants had a species of clostridium in their gut. They were actually producing the whole spectrum of the essential amino acids and the whole spectrum of essential fatty acids [in their guts].”

Spore-Based Probiotics Are a Primary Tool to Boost Immune Tolerance

There are at least 2,500 species of microbes living in your gut and most, if not all of them, serve your body in a symbiotic way. They either produce something you need, metabolize toxic products so they can be safely eliminated or help reset or balance your immune system and immune tolerance, which goes deeper than fighting inflammation. As noted by Klinghardt:

“Many of us have lost our tolerance towards the factors that are in our environment. Many patients have lost the tolerance toward food that would serve them in many ways, but they cannot tolerate it. The truth is that the healthier a person is today, the more immune tolerant that person is. That means, they’re the ones that are not affected greatly by the electromagnetic environment.

They’re the people that avoid the chemicals that are in the air and in the food — the aluminum in the air, the glyphosate in the food. The question was always, ‘Is immune tolerance a consequence of good health?’ Or ‘Is immune tolerance actually the factor that makes people healthy?’ I would postulate the latter.

So, the bacillus spores … dramatically increase our immune tolerance. With that it becomes not just one of the many things you can do for health, not one of the many other things you can try or put in your program, but it becomes a very primary issue. We have very few tools to predictively increase immune tolerance in a patient and the spores are right now No. 1.”

Spore-Based Probiotics Are Ideal if You’re on Antibiotics

As mentioned, these spore-based probiotics do not contain any live bacillus strains, only its spores — the protective shell around the DNA and the working mechanism of that DNA. As a consequence of this, they are unaffected by antibiotics. Many are overexposed to antibiotics, if not through medicine then through our food (as 80% of the antibiotics sold in the U.S. are used in food production).

Antibiotics, of course, indiscriminately kill bacteria, both good and bad. This is why secondary infections and lowered immune function are common side effects of antibiotics. Chronic low-dose exposure through food also takes a toll on your gut microbiome, which can result in chronic ill health, not to mention the fact that chronic exposure raises the risk of drug resistance.

The beautiful thing about spore probiotics is that they can more effectively help reestablish your gut microbiome since they’re not being destroyed by antibiotics. Moreover, most acidophilus products have the drawback of not being able to survive the passage through your stomach acid if you take them on an empty stomach, which most people do. Poor-quality probiotics may not even be alive by the time you take them.

The Importance of Healthy Biofilm

If you take your probiotics after a meal, your stomach’s pH will be slightly elevated, allowing some to survive, but you’re still unlikely to get even 25% of the stated units of the product.

“For [probiotics] to become active and actually work for you, they have to germinate. That’s number one. They start to germinate in the small intestine, and then they have to establish residency. That means they have to actually talk to the other microbes and be accepted by them. The other species basically have to welcome them and have to agree to a certain number of them so they can establish themselves there.

Because the bacillus species is a regular innate inhabitant of our normal bowel flora, the spores, once they [germinate], are fully accepted into the community of our resident gut microbiome, and unfold the property of their symbiotic contribution in the gut that way … [T]he research is very clear that the spores, when they … germinate, establish permanent residency for their lifespan, and start replicating in the gut …

By the way, the bacillus spores tend to also be very actively involved in creating healthy biofilm, and I think this is important for people to know, because biofilm has gotten such a bad rep.

All our resident microbes have a blueprint of themselves and leave a germinating layer in healthy biofilm, which lines the entire gut … [P]athogenic biofilm is a whole different animal, but we have to be careful with the insane strategies to destroy all biofilm.

Healthy gut microbes have a blueprint of themselves lining the entire gut in biofilm, and the bacillus is very involved in creating healthy biofilm. The biofilm is [like] a nursery for the [microbes] we need to help break down our food, metabolize it, talk to the immune system, creating immune tolerance and all that.”

How Bacillus Spores Help Improve Immune Function

Once established in your gut, the spores help serve a number of important functions. One is to improve your intestinal barrier function. The mucosal barrier in your gut is what decides which nutrients are absorbed and which are to be excreted.

The intestinal barrier is also a major player in your immune function. So, to absorb the nutrients from your food, first the food needs to be properly broken down by the digestive process; then your immune system helps decide which components are allowed in and which are not.

As mentioned, the spores increase immune tolerance, which means they help repair damage in your intestinal barrier. According to Klinghardt, they’ve been found to play a significant role in healing leaky gut. Secondly, the bacillus spores communicate with your immune system, delivering instructions to increase tolerance towards different food particles and to increase absorption of the food.

“It’s a fantastic step in all of medicine because we’ve been looking at all the other things that didn’t work — the glutamine and various other probiotics that never really made a difference in that way. Now, the bacillus does that. It’s absolutely beautiful what it does.

Research [also shows] it increases IgA, a protective immune globulin in the gut. The bacillus has a fantastic effect in actually increasing innate immunity, the Th1-based immunity, the cell-mediated immunity.

The common issue of people being so allergic today and so intolerant towards the environment really has to do with an upregulation of the Th2 shift. The adaptive immune system is usually activated at cost of the cell-mediated immune system and … vaccines play a huge role in that. There’s a study showing vaccinated children have 14 times the incidence of severe developmental disorders and allergies.

And so, the beautiful thing of the bacillus is it reverses that. It moves the Th1 that’s being suppressed by the vaccines back up into its balance point. We’ve observed — in the autistic children community — fantastic benefits. Some of the damage caused iatrogenically is reversed by simply taking this product in small amounts. A 5-year-old may just need the content of a quarter capsule once or twice a day to reset the system.”

How Microbes Communicate with Your Immune System

The bacillus very effectively modulates cytokines — anti-inflammatory cytokines are upregulated while inflammatory cytokines are downregulated, thereby restoring balance between the two. This is important, as most of us are under daily assault from electromagnetic fields (EMFs), glyphosate- and atrazine-contaminated food, airborne aluminum and other highly inflammatory environmental factors. Spore-based probiotics work on all levels as an antidote to those assaults.

Klinghardt goes on to cite research by Luc Montagnier, who discovered the human immunodeficiency virus (HIV). He’s spent the last few years looking at how microbes communicate with each other and with our immune system. As it turns out, they do that through emissions of electromagnetic waves in the light and microwave spectrum.

Some are also in the lowest frequency spectrum. So, microbes recognize each other and communicate with our immune system via electromagnetic signals. Chemical signals are actually secondary.

“One [microbe] sends out a spectrum of frequencies and the other microbe answers it by sending out the same pattern of frequencies … So, if you would stick a measuring instrument there, you wouldn’t find anything because the two frequencies are exact mirrors of each other. They cancel each other out,” Klinghardt explains.

“When a new microbe comes in that is not welcome in the gut, there is none of the resident microbes in our immune system to cancel out their frequency.

This is how the immune system recognizes the foreign microbe, mounting a huge response to it. It’s a mechanism that is before the excretion of cytokines, and when we talk about leaky gut and the different mechanisms involved with that, Montagnier found there’s a huge involvement with electromagnetic mechanisms that can cause virtually any dysfunction.”

Cellphones and Microwave Radiation Damages Your Microbiome

Importantly, exposure to chronic and excessive levels of microwave radiation such as that from your cellphone, Wi-Fi, computers, tablets, wireless mice, and more, will interfere with this communication.

This is yet another way by which this kind of non-ionizing radiation can impact your health. (For a whole other mechanism of harm, please see my interview with Martin Pall, Ph.D.) As noted by Klinghardt, your microbiome is “hugely [and] directly damaged by the electromagnetic waves we’re exposing them to.”

To put this into greater perspective, to understand why protecting microbes in your body is so important, consider this: The weight of the DNA in your cells is only 2% of the entire weight of all the DNA in your body, the rest belongs to the microbes living in your gut, sinuses, nose, eyes, skin, and elsewhere on and in your body. Addressing EMF exposures has been a long-standing (and non-negotiable) aspect of Klinghardt’s clinical prescriptions.

Klinghardt won’t even accept you as a patient unless you agree to remediate your EMF exposure, which typically involves a consultation with a building biologist.1 They typically bring $10,000 worth of very sophisticated meters to accurately identify and measure your magnetic, electrical and radiofrequency exposures.

I felt it was so important that I had one done for my home and even though I had most of my RF exposure resolved, they were able to identify an ELF exposure from my uninterruptible power supply for my computer that needed to be moved to keep me safe.

Bacillus Spores Increase Production of Other Beneficial Microbes as Well

Klinghardt has found that spore probiotics will, over time, completely heal intestinal mucosal barrier dysfunction and related problems. In many cases, it can take four to six months for full resolution, but as noted by Klinghardt, “We’ve never had a product that could do that.” Research has also shown that these spores massively increase reproduction of acidophilus, bifidus and other microbes in your gut via the electromagnetic messages they send out.

This is entirely unique. When you take a regular probiotic, they primarily take care of themselves. Bacillus spores, on the other hand, actually enhance many of the other beneficial microbes. Bacillus spores also create 24 different substances that have strong antimicrobial properties. But they do not kill indiscriminately. They specifically suppress pathogens that do make a valuable contribution to the whole.

“I think it’s important for people to know that the old idea that there are good bugs and bad bugs is no longer true. We know that bad bugs become good bugs the moment they’re integrated in our microbiome and the moment they’re fed with the food that actually makes them behave properly,” Klinghardt explains.

“Every food [you] eat is a probiotic. It’s either nurturing the symbiotic bugs in your system, or the pathogens, or (this is more important) makes out of symbiotic microbes pathogens that now behave in ways that is damaging us, or the right food can turn pathogens into symbiotic bugs.

I know that this is not an area that has been investigated properly or has been understood, but there really is no such a thing as a pathogen. It becomes a pathogen when we feed it the wrong way; when we threaten it with electromagnetic waves. I did research years ago that showed fungi that live naturally in the gut, which might actually have contributed to our health, end [up being] highly pathogenic under the influence of microwaves.”

Clinical Observations

Some of the hardest to treat patients are autistic children, in most of whom the Th2 part of the immune system has built up, through excessive stimulation with vaccines for example, at the cost of the Th1 system. For clarification, two separate parts of your immune system fight disease in your body. One is the innate immune system, which is always at the ready to attack invaders, and the other is the adaptive immune system.

The adaptive immune system, in turn, consists of two separate arms known as Th1 and Th2. Th1 is commonly known as the cell mediated arm, and Th2 known as the humoral or antibody arm. Most vaccines preferentially stimulate the Th2 or humoral part of the immune system that produces antibodies.

As a result of having an overactive Th2 system and an underactive Th1, autistic children will often have severe food intolerances. Some can only tolerate two or three foods, severely limiting their nutrition. In these kinds of cases, spore-based probiotics have been shown to increase the children’s tolerance to a broad variety of foods within a few months.

Another difficult to treat patient group is those with chronic intractable neurological disease such as multiple sclerosis, Parkinson’s, ALS, and Lyme disease. “In that community, the spores have been invaluable,” Klinghardt says. “They may have had 60 different documented food allergies before, but within a few months, there may only be five or six left.”

He also sees a significant improvement in general neurological symptoms with the spores, as well as improvements in vision. Overall, nearly all patients Klinghardt treats experiences tangible improvements when given spore probiotics.

Lyme Disease Is a Hidden Culprit in Many Diseases

Lyme disease is notoriously difficult to diagnose and treat, and because the symptoms vary so widely from one person to the next, most don’t even know they’re infected. Klinghardt and Marco Ruggiero have now developed a way of testing phalanges to improve Lyme diagnosis. Amazingly, of the first 150 patients tested at his office, only two were clear of Lyme.

“When we broaden the definition of Lyme disease to include other chronic persistent infections like bartonella and mycoplasma, probably 80% to 90% of the U.S. population is suffering symptoms caused by chronic persistent infections, and that community … will improve to a degree or in major ways by adding in this beautiful immune modulator.

We know that with the chronic infections the symptoms are not really caused by the [microbes]. It’s the immune reactions to the [microbe] or the lack of symbiotic immune tolerance towards the microbes, and with giving the sporebiotic, we have access to that expression of illness. So, why do we have to deal with all these chronic persistent infections now?

Well, it’s the same factors that drive that — electromagnetic radiation is the huge one. It’s immunosuppressive as a whole and inflammatory at the same time. And it’s the environment of toxins. It’s really those two factors that have deranged our immune system in such a way that it can no longer control or eliminate the bugs that are not integrated in our healthy microbiome …

And so, with the Mega Sporebiotic, with increasing immune tolerance … our immune system stops attacking those microbes and actually start behaving. When they stop being attacked, they start behaving in symbiotic ways …

The pathogen is trying to be accepted into a greater community of other microbes, and the Mega Sporebiotic has been the magic switch in the system to make people tolerant … Quite honestly, having a probiotic now that actually works gets rid of 50 other products that our poor patients have to swallow every day.”

Sporebiotics May Help Those Who Have Electrosensitivities

Another category of patients that can benefit from sporebiotics are those struggling with electrosensitivities. A conservative estimate is that 3% of people, and as much as 10% to 15%, are hypersensitive to EMFs. That said, it’s worth noting that several studies indicate that anyone exposed to cellphone radiation is damaged on a cellular level, whether you actually feel it or not.

Those who are hypersensitive, and feel the effects rather acutely, actually have the advantage of an early warning sign. Their discomfort prompts or forces them to implement remedial strategies to minimize exposure.

“I meet people every day that are suffering from this, who can no longer exist in the current city environment or even in the countryside, and need to look for sanctuaries where they can exist,” Klinghardt says.

“We found there is [significant] evidence that these people either carry a high load of heavy metals in their system, which works like an antenna that concentrates the radiation in their system, or what is more common, that they have undiagnosed Lyme disease.

[W]e have been successful in lessening the hypersensitivity largely by putting people on my non-antibiotic-based Lyme protocol plus protecting them from electromagnetic waves, which is part of my Lyme protocol.

And so, by giving the protection for a while, radical protection for about six months and treating the Lyme disease, most people with electrohypersensitivity become non-sensitive. I also give high doses of methylated folate for a while. This is a group that usually benefits [from] 20, 30 or 40 milligrams of methylated folate. It’s great for stabilizing a large portion of this group.”

More Information

For contact information to Klinghardt’s clinic, information on different treatment protocols, such as detox support and his treatment protocol for Lyme disease and more, as well as upcoming events where you can meet Klinghardt in person, please see klinghardtinstitute.com.

While you certainly need to address your diet and other lifestyle factors, especially EMF exposures, sporebiotics can be a very helpful adjunct.
As noted by Klinghardt:

“Seeding the gut with things that make it stronger, more resilient towards the offenses we present to it is a huge key to our time. We need to live through this insane time, and we need to use all the tools that give us more resilience, which is for me like a holy war.

Resilience means immune tolerance — tolerating the stresses of our time, and any tool that does it, that is healthy, that doesn’t have side effects, is important to have in our tool chest. [Sporebiotics] is one of the major ones.”

Your brain is roughly 75% water, yet millions of people walk around chronically under-hydrated and mistake the effects for stress, aging, or burnout. Mental fatigue, foggy thinking, slower reaction times, and memory lapses often surface long before you ever feel intense thirst. Instead of a glass of water, we reach for another cup of coffee.

What makes this so easy to miss is that hydration is not just about how much water you drink. Your brain depends on a delicate fluid balance to keep electrical signals firing, deliver oxygen and nutrients through your bloodstream, regulate mood-controlling chemicals, and clear out waste while you sleep. When any part of that system falls short, the symptoms show up as cognitive problems rather than obvious thirst, which is why so many people don’t connect the dots.

The result is that many people may be operating well below their cognitive potential. People obsess over food, supplements, and sleep while overlooking one of the most basic requirements for clear thinking and steady energy. Once you understand what actually happens inside your head when fluid levels drop, the everyday symptoms of brain fog, irritability, and exhaustion start to make far more sense, and the fix becomes much simpler than you might expect.

Your Brain Starts to Lose Mental Sharpness Before Intense Thirst Appears

A clinical explainer published by Lone Star Neurology, a neurology practice, summarizes how water intake affects neurological function, memory, focus, and long-term brain health.1 Your brain depends on water for nutrient transport and circulation. Hydration also supports the transmission of electrical and chemical signals between neurons. Neurons are specialized nerve cells that send messages throughout your brain and body. Water helps those signals move efficiently.

Once hydration declines, nerve transmission slows and information processing weakens. That’s one reason dehydration produces brain fog so quickly. Furthermore, research suggests that even mild dehydration may impair attention, concentration, and mental clarity long before severe thirst appears. Many people dismiss those symptoms as stress, aging, or poor sleep instead of recognizing that their brain lacks enough fluid to function efficiently.

• Dehydration is linked to real-world cognitive problems people experience every day — Insufficient water intake disrupts focus, slows reaction times, and increases mistakes during mentally demanding tasks. The authors explained that dehydration weakens “mental imagery and spatial thinking,” meaning your ability to mentally organize information, plan ahead, or process complex tasks starts to decline.
If you struggle to stay focused during meetings, forget why you walked into a room, or feel mentally drained by simple decisions, dehydration can create many of those symptoms.
• Dehydration affects mood as much as memory — Inadequate hydration disrupts neurotransmitter activity. Neurotransmitters are the chemical messengers your brain uses to control mood, memory, and communication between nerve cells. Once hydration drops, those signals become less efficient.
The article linked poor hydration to increased anxiety, irritability, fatigue, and low mood. That means your brain doesn’t simply “feel thirsty.” It shifts into a lower-function state that affects how you think, feel, and respond to stress.
• Blood flow changes quickly when your water intake drops — Adequate hydration supports healthy blood volume and circulation to your brain, which helps maintain oxygen and nutrient delivery to brain tissue.
Research suggests that when dehydration develops, reduced plasma volume can make blood more viscous, which may make your cardiovascular system work harder and modestly reduce the steady flow of oxygen your brain requires. Over time, this creates fatigue, slower processing speed, and reduced mental endurance.
• Dehydration damages productivity during high-demand mental tasks — People experiencing cognitive stress or intense concentration demands require consistent hydration throughout the day. Your brain consumes enormous amounts of energy during problem-solving, memory formation, and sustained attention.
Without enough fluid, information processing slows and concentration drifts. Many people respond by increasing caffeine intake, but stimulants don’t solve the underlying hydration problem.
• Hydration needs change based on age, stress, and environment — Older adults often lose sensitivity to thirst signals and therefore fail to recognize dehydration early enough. Indoor heating, air conditioning, physical activity, and high temperatures all increase fluid loss. The report also noted that high mental exertion increases hydration demands. If you spend hours under artificial light staring at screens, your brain burns through energy faster than many people realize.

The report also described the glymphatic system, which acts like the brain’s cleanup network during sleep. This system clears waste products and metabolic debris that accumulate throughout the day. Adequate hydration may support that cleansing process, while dehydration could interfere with it. In other words, low fluid intake may make it harder for your brain to clear waste efficiently.

• The report tied chronic dehydration to long-term neurological decline — Persistent dehydration has been associated with higher stress-hormone output and may contribute to inflammation in brain tissue. Chronic inflammation, in turn, is thought to impair healthy cellular function and may accelerate cognitive aging. The article also stated that prolonged dehydration “may accelerate age-related cognitive decline” and increase susceptibility to neurological disorders.

Your Water Habits Don’t Tell the Whole Story

For a study published in BMC Medicine, researchers followed 1,957 older adults in Spain for two years to examine how hydration status affected cognitive performance over time.2 Participants were between 55 and 75 years old and had metabolic syndrome along with overweight or obesity, meaning they already faced elevated cardiovascular and metabolic stress.

Researchers wanted to determine whether hydration status itself, not simply water intake habits, influenced changes in memory, attention, and executive function, which refers to your brain’s ability to organize, plan, and make decisions. Participants completed eight separate neuropsychological tests at the start of the study and again two years later.

These tests evaluated memory, verbal fluency, attention span, processing speed, mental flexibility, and working memory. Working memory refers to your brain’s ability to temporarily hold and use information while solving problems or making decisions. Researchers combined those results into a global cognitive function score to evaluate overall brain performance.

• The study uncovered a major hidden problem — Researchers found that 56% of participants were physiologically dehydrated according to blood measurements. This finding stood out because more than 80% of participants still met the European Food Safety Authority’s standard recommendations for daily water intake. In other words, many people drank what guidelines considered “enough” water while their bodies still functioned in a dehydrated state.
• Poor hydration status consistently matched greater declines in mental performance — The study found that more dehydrated participants experienced larger drops in global cognitive function over the two-year follow-up period. Researchers specifically observed worsening executive function, attention, and memory performance in those with poorer hydration markers. That means dehydration correlated with measurable declines in long-term cognitive function.
Because this was an observational study, keep in mind that the findings point to an association rather than direct proof that dehydration directly causes cognitive decline.
• Researchers found no strong relationship between total water intake alone and cognitive changes over time — Instead, hydration status itself carried the strongest connection to declining brain performance. Yet, many people obsess over tracking ounces of water while ignoring whether their body actually absorbs and maintains fluid balance efficiently.
• The study also highlighted why older adults struggle with hydration more than younger people — Researchers explained that aging weakens thirst sensitivity, lowers muscle mass, and reduces the body’s ability to manage heat stress.

Muscle tissue stores large amounts of water, so lower muscle mass reduces total body water reserves. Many participants also dealt with diabetes, high blood pressure, and medication use, all of which disrupt fluid balance. That combination increases dehydration risk even in people who believe their hydration habits are adequate.

• The research connected hydration to neural conductivity inside the brain — Neural conductivity refers to how efficiently nerve cells transmit electrical signals to each other. Researchers explained that proper hydration supports this communication system. Once hydration declines, signal transmission becomes less efficient and cognitive performance drops. Your brain starts to work harder for the same mental output.
• Hydration affects independence and quality of life — Researchers explained that cognitive function determines your ability to perform daily activities, maintain independence, and preserve long-term brain health as you age. Declining executive function affects everything from driving and financial decisions to multitasking and reaction speed. Those changes often begin gradually enough that people normalize them instead of identifying dehydration as part of the problem.

Support Your Brain with Smarter Hydration Habits

Your brain depends on steady hydration to maintain focus, memory, reaction speed, and mental stamina. Once dehydration develops, your nervous system shifts into a lower-energy state that affects everything from mood to decision-making. Focus on hydration consistency instead of extreme water intake because your brain performs best when fluid balance stays stable throughout the day.

1. Drink consistently throughout the day instead of chugging large amounts at once — Your brain responds better to steady hydration than sudden overloads of water. Large amounts consumed all at once often pass through your body quickly instead of supporting long-lasting hydration. If you tend to forget water for hours and then drink huge amounts at night, break that pattern. Keep a glass nearby and take small drinks regularly.
A simple goal like drinking water every 30 to 45 minutes creates a rhythm your brain and body handle much more efficiently.
2. Use thirst and urine color as guides instead of forcing excessive water intake — Your body already gives feedback about hydration status. Pale yellow urine generally reflects healthy hydration, while darker urine usually signals that your body needs more fluid. Aim for the color of pale lemonade.
Apple juice means catch up. Clear means you’re probably overdoing it. Intense thirst is a later warning sign, but subtle thirst, dry mouth, headaches, and declining mental clarity often appear earlier. Paying attention to those signals protects your brain far better than blindly forcing massive amounts of water.
Drinking too much plain water creates its own problems. Excess intake can dilute sodium levels in your body, which may trigger a stress response similar to electrolyte depletion. That imbalance can increase potassium and magnesium loss and may promote cellular swelling, which, in turn, may interfere with the cellular energy production your brain relies on.
Paradoxically, overhydration can leave you feeling mentally sluggish and fatigued by disrupting the cellular fluid balance your brain depends on.
Focus on hydration sources that support electrolyte balance naturally instead of relying entirely on plain water. Mineral water, loose-leaf tea with raw honey, fresh-squeezed fruit juice, coconut water, raw grass fed milk, ripe fruit, cooked vegetables, and fruit or vegetable smoothies all provide fluid along with minerals and carbohydrates that help your cells actually use the water effectively.
When drinking plain water, use a high-quality filter to reduce contaminants like chlorine, arsenic, fluoride, and disinfection byproducts. If you sweat heavily during exercise, outdoor work, or heat exposure, replenish electrolytes alongside water intake.
A small pinch of Himalayan salt, Mediterranean sea salt, or Celtic sea salt added to water helps maintain fluid balance. If salted water tastes off, a squeeze of lemon or lime turns it into something that actually tastes refreshing, and adds vitamin C and trace minerals on top.
3. Increase hydration during mental stress and screen-heavy workdays — Long hours under artificial light, heavy multitasking, and nonstop screen exposure increase mental fatigue and fluid demands. If you work at a desk or spend most of the day online, build hydration checkpoints into your routine.
Drink water before meetings, before mentally demanding tasks, and during breaks. Many people notice sharper focus and fewer concentration crashes simply from correcting low-grade dehydration during work hours.
4. Eat foods that improve hydration instead of relying only on beverages — Hydration doesn’t come only from water glasses. Whole fruits and water-rich foods help your cells retain and use fluid more effectively. Fruit with pulp provides hydration along with minerals and carbohydrates that support cellular energy production.
If your diet relies heavily on packaged foods, salty snacks, or fast food, your hydration status suffers even when you drink plenty of water. Replace some processed foods with fresh fruit, cucumbers, melons, citrus, and homemade meals built around whole foods.
5. Protect hydration before sleep and after waking — Your body loses water continuously overnight through breathing and normal metabolic activity. Starting the morning dehydrated slows mental clarity before your day even begins. Drink a glass of filtered water in the evening a few hours before bed, then hydrate again shortly after waking.
If you wake up with dry mouth, headaches, or mental sluggishness, your overnight hydration needs more support. Consistent morning hydration helps restore circulation, improve alertness, and support your brain’s natural cleanup processes after sleep.

FAQs About Hydration and Brain Health

Q: How do I know if dehydration is affecting my brain function?
A: Many people notice brain fog, poor concentration, slower reaction times, irritability, headaches, or mental fatigue before they feel intense thirst. Darker urine, dry mouth, and afternoon energy crashes also signal that your hydration levels are slipping. Even mild dehydration slows communication between brain cells and reduces mental sharpness.

Q: Why do I still feel dehydrated even when I drink a lot of water?
A: Drinking large amounts of water doesn’t guarantee proper hydration. Your body also needs electrolyte balance to move water into cells effectively. Overconsuming plain water can dilute sodium levels and increase the loss of potassium and magnesium, which may interfere with cellular energy production and leave you feeling fatigued or mentally sluggish.

Q: What are the best drinks and foods for healthy hydration?
A: In addition to pure, filtered water, mineral water, coconut water, loose-leaf tea with raw honey, fresh-squeezed fruit juice, raw grass fed milk, and fruit or vegetable smoothies all help support hydration while supplying minerals and carbohydrates your cells use for energy. Whole fruits and cooked vegetables also provide water along with nutrients that help your body maintain fluid balance more effectively than plain water alone.

Q: Why does dehydration affect older adults more severely?
A: Aging weakens thirst sensitivity and lowers total body water reserves because muscle tissue naturally declines over time. Many older adults also deal with high blood pressure, diabetes, and medications that disrupt fluid balance. That combination increases the risk of chronic dehydration and cognitive decline.

Q: What is the healthiest way to stay hydrated throughout the day?
A: Steady hydration works better than chugging large amounts of water all at once. Drinking smaller amounts consistently throughout the day supports better absorption and more stable brain function. Paying attention to urine color and early thirst signals helps you maintain healthy hydration without forcing excessive water intake.

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

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What type of substance is butyrate in the body?

Muscle tissue
Mucus
Small molecule
Butyrate is a small organic molecule classified as a short-chain fatty acid (SCFA) that plays an important role in gut health. Learn more.
Bone mineral