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A New Series of Health Insights Is on the Way

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

Processed meats like ham, bacon, and hotdogs are a daily staple for millions of Americans today. However, many are unaware that these products contain a chemical linked to cancer — sodium nitrite. As shown in the featured documentary, “Corrupt Food Industry,” there are many forces at work behind the scenes to maintain the status quo.1

The Pink Meat Illusion

When you buy processed meats, have you noticed that they all have a perfect pink color? You’ve probably thought it was fresh, just like the commercials suggest, but the truth is far more sinister.

• Meat is injected with chemicals — Behind that bright pink hue in processed meat is a hidden chemical known as E250, which is the commercial name for sodium nitrite.

• The role of E250 — This chemical is responsible for keeping meats pink, but is also the primary reason for their carcinogenic properties. Without this additive, the ham in your sandwich or holiday dinner would appear dull and gray. Laurent Rouleau, who works for a big meat processor in France, explains:

“Sodium nitrite is used to preserve the ham and to kill any pathogenic germs. But also, to give the characteristic color and taste of processed meats. It’s what gives processed meats their appetizing pink color.”

• Pink meat is just for marketing purposes — As confirmed by a different spokesperson — who wished to remain anonymous — for another company, nitrite is used to differentiate their products from unprocessed meat. That’s because if they don’t inject their ham with nitrites, it will simply look like roasted pork:

“Nitrite is really that. It’s really for the color. Because ham has to be pink and not brown. Otherwise, people will say it’s not fresh and so on. If I cook pork, the meat is gray. So that’s what ham should be like.”

Nitrites Damage Your DNA and Cause Cancer

What does sodium nitrite do to your body? The answer is simple — just like any other processed additives, it does not benefit your health:

• Additives are warping your health — As noted by the documentary, sodium nitrite works by preventing meat from turning brown due to oxidation. While it kills harmful bacteria and extends shelf life, the health problems created are more serious. According to Theo de Kok, Ph.D., a professor from Maastricht University in the Netherlands:

“Nitrosamines are known to induce damage in the large intestine. So, it can induce DNA breaks, mutate cells into sort of precancer cells. And that’s, of course, something that you want to prevent.”

• Testing the impact of additives — Curious about the impact of nitrites on humans in an academic setting, de Kok conducted his own experiment on a student named Arnaud. For two weeks, Arnaud ate 300 grams of processed meat a day, which is equivalent to eight and a half sausages or seven slices of ham. Here’s what de Kok discovered afterward:

“After 15 days, we saw that the exposure to nitrosamines was considerably increased. So, it was up to between two- and threefold increase as compared to the levels that we measured at the start.”

• DNA damage is confirmed — After examining different fecal samples from processed meat eaters, including Arnaud, de Kok confidently believes that nitrites damage DNA. In fact, damage was observed in test human cells right away:

“[T]his damage can be induced relatively quickly. So, in this assay, when we isolate the cells, and we only expose them for half an hour, and then you already see the breakage of these DNA strands. So, that’s how fast it can happen. And it can also happen, not just in the lab here, but also in an intact human body.”

• Processed meat increases the risk of cancer — According to de Kok, nitrites are a significant contributor to the rising cases of colorectal cancer every year in Europe. In fact, he believes that removing nitrites from processed meats will significantly lower the numbers:

“That would make a difference of potentially several thousands of colorectal cancers that’s in Europe every year. That’s huge. Because colorectal cancer is a very frequent disease, already small changes in a cancer risk can have a big impact in the large population.”

Meats Don’t Need To Be Exposed to Nitrite

Despite mounting evidence against nitrites, the food industry continues using it with a clear-cut argument that causes health authorities to look the other way — botulism prevention. However, there’s a problem with this logic.

• Meats can be processed without nitrites — According to the documentary, there are now several companies who produce meat products without unnecessary additives, and their customers are doing okay when it comes to their health.

• Nitrite-free products are widely available in other countries — Hanegal, a meat producer based in Denmark, has been offering nitrite-free cured meats to its consumers for over 25 years. Despite claims that processed meat producers that nitrite prevents botulism, Denmark has had zero cases of botulism linked to nitrite-free products. As noted by Hanegal CEO Ulrich Kern:

“That was a problem in the meat industry 100 years ago, where things weren’t as clean as they are, slaughterhouses were not as clean as they are today. So, no worry about bacteria. Now, we have to worry about additives that might be cancer-producing. And if they are not necessary for some very good reasons, we should not use them.”

• How to find clean, cured meat — In Denmark, nitrite-free processed meat is labeled “uden nitrit.” The documentary noted that products belonging under this category have a more brownish appearance instead of the pink that consumers know.

Why the Sodium Nitrite Ban Failed

In 1999, a European Union health report already recommended reducing sodium nitrite in processed meats and even called for banning its use. However, this is still an unattainable dream because of bureaucracy and underhanded tactics by meat producers.

• Why nitrite levels don’t get lower — Dr. Vytenis Andriukaitis, a parliament member of the European Union (EU), explains that big, sweeping decisions such as removing nitrites from meats entail plenty of work:

“From my point of view, we must be more energetic asking industry to change their technology, reformulate forward, to follow figures, to keep on board public health priorities, not profit. Absolutely. But of course, it takes time.”

• The meat industry is untouchable — Did you know that the United States almost banned sodium nitrite in the 1970s? It started with a government-funded study involving 2,000 rats. Researchers observed a clear link between nitrite consumption and cancer in these animals, raising alarms regarding public health. This prompted immediate action to ban nitrite from human foods. However, the American Meat Institute (AMI) made sure that it didn’t happen.

• Fearmongering is causing decisions to be delayed — Facing billions in eventual revenue lost, the AMI fought back fiercely. They argued for the economic importance of processed meat — a $12.5 billion retail market at the time. They even went as far as saying banning nitrites would cause an apocalypse.

More significantly, political connections came into play when AMI president Richard Lyng joined President Reagan’s cabinet. Lyng’s appointment effectively ended the proposed ban, allowing sodium nitrite to remain legal and widely used.

• Research regarding nitrites was censored — Upon Lyng’s appointment, further research about the health effects of nitrites fell into silence.

All these tactics set the stage for decades of battles between consumer safety advocates and the meat industry. As a result, processed meat remains as hazardous today as it was nearly half a century ago, thanks to aggressive lobbying and political maneuvering.

Meat Producers Took Cues from the Tobacco Industry

The documentary reveals troubling details about how the processed meat industry manipulates scientific opinion.

• The meat industry is attacking scientists with integrity — One notable case involved retired scientist Susan Preston-Martin. Her 1995 study that linked hotdogs to cancer led to an 8% decrease in sales. While that may look like a small number, remember that the hotdog industry is huge in America, and that publication made them lose millions of dollars in potential revenue.

The industry swiftly launched an aggressive campaign to discredit Preston-Martin’s work. She faced attacks questioning her integrity, credibility, and scientific methods, effectively silencing further research efforts.

• How the link was discovered — The documentary team personally went to Preston-Martin’s home in California. There, she summarized the process of her landmark discovery:

“We started out with a group of children who had leukemia and compared them to a group of children who didn’t have leukemia. And we asked the mothers about what they fed the children. And sure enough, the kids with leukemia ate more hotdogs … I was a little bit surprised. And just reserved judgment, which is what epidemiologists do when they find something they don’t expect.”

• Big Tobacco joined the battle against health — Borrowing tactics from the tobacco industry, meat companies intentionally created confusion about the health risks associated with their products. One such example is Oscar Mayer hotdogs, which also happened to be owned by Phillip Morris.

According to anti-tobacco activist Stanton Glantz, Ph.D., tobacco lobbyists sowed doubt to compete with the “body of fact” existing in the public’s minds. This is the playbook that the meat industry followed.

• Science was suddenly captured — To counteract Preston-Martin’s bombshell revelation, AMI brought its own academics into the fold, namely David Klurfeld, Ph.D., to publicly downplay the risks of nitrite.

When personally interviewed by the documentary team, Klurfeld followed the same strategies regarding nitrite by giving this answer — “I don’t think anybody really knows definitively what the answer is.” Furthermore, he said that he doesn’t remember being paid by the AMI despite documented evidence.

How to Protect Yourself from Dangerous Additives

America’s processed meat industry giants bring in billions of dollars for the economy. As such, they exert powerful influence over food policy and public health regulations. It’s high time that the public accept that they’re not interested in keeping you healthy — the only thing that matters is you buy their products.

If you’re concerned about the harmful additives hidden in processed meats, you’re already one step ahead in safeguarding your health. Making simple yet powerful changes in your eating habits not only protects you from dangerous chemicals but also gives you peace of mind about what you’re eating. Here are my recommendations:

1. Cut out processed meats completely — The best way to eliminate your risk from sodium nitrite exposure is to simply remove processed meats like bacon, ham, sausages, and hotdogs from your diet. If you regularly eat these foods, switching to fresh cuts of meat is one of the best decisions you’ll ever make for your health.

2. Cook your meats at home — Preparing meals yourself allows you to control exactly what goes into your food. Cooking fresh meat at home helps you avoid harmful additives that processed meat companies put in their products. When you know every ingredient, you feel better about the choices you’re making.

3. Choose healthier fats — Reducing your intake of linoleic acid (LA) is important because this harmful fat often accompanies processed meats and other junk foods. Replace vegetable oils with healthier alternatives like grass fed butter, tallow, or ghee.

Since LA is ubiquitous in the food supply, it’s impractical to avoid it. To protect your health, keep your intake below 5 grams a day, but if you can get it below 2 grams, that’s even better.

To monitor your intake, I recommend you download the upcoming Mercola Health Coach app that will be released this year. It contains a feature called the Seed Oil Sleuth, which will help monitor your LA intake to a tenth of a gram.

4. Read labels carefully — If you occasionally buy packaged products, always check labels closely for additives like sodium nitrite or E250, as well as LA. Being vigilant protects you and your family from these hidden risks. If you can, buy packaged products made from certified organic sources.

5. Support nitrite-free brands — Look for brands that specifically advertise “nitrite-free” meats. As seen in the documentary, Denmark citizens have safely eaten nitrite-free cured meats for over two decades without negative health effects. By choosing products labeled clearly as free from harmful additives, you encourage the food industry to produce safer foods.

Frequently Asked Questions (FAQs) About Processed Meats and Sodium Nitrite

Q: Why is processed meat pink, and is this natural?
A: Processed meats like ham, bacon, and hotdogs are artificially colored pink by injecting sodium nitrite (E250). Without this chemical additive, these meats would appear dull and gray. The appealing pink color is solely for marketing purposes.

Q: What are the health risks of consuming sodium nitrite in processed meats?
A: Sodium nitrite is linked to significant DNA damage, which increases your risk of colorectal cancer. The chemical forms carcinogenic compounds called nitrosamines, increasing cancer risks even from short-term consumption.

Q: Are sodium nitrites necessary to prevent botulism in processed meats?
A: No. The argument that nitrites prevent botulism is outdated. Nitrite-free curing methods are safe, as proven by Denmark’s 25-year track record of producing nitrite-free meats with zero cases of botulism.

Q: Why hasn’t sodium nitrite been banned despite its proven dangers?
A: Sodium nitrite remains widely used due to aggressive lobbying by the meat industry and political influences. Attempts to ban it have failed due to economic pressure, censorship of research, and tactics borrowed from industries like tobacco.

Q: How can consumers protect themselves from harmful additives in processed meat?
A: The best protection is to avoid processed meats altogether, cook fresh meats at home, choose nitrite-free brands, carefully read ingredient labels, and select products labeled organic or additive-free.

Alzheimer’s disease is the most common form of dementia — a progressive erosion of memory, judgment, and independence that ultimately proves fatal. It already affects millions worldwide, and those numbers are expected to surge in the coming decades.

Against that backdrop, a recent study identifies air pollution as a direct driver of brain degeneration — not merely a bystander, but an active cause. Scientists from Emory University and collaborating institutions reported in PLOS Medicine that long-term exposure to fine particulate matter — PM2.5, microscopic particles small enough to enter your bloodstream and brain — correlates with higher Alzheimer’s risk in a nationwide analysis of 27.8 million Medicare beneficiaries.1

These particles are roughly 30 times smaller than the width of a human hair — so small that your lungs can’t filter them out. They pass directly through lung tissue into your blood, and from there they cross your blood-brain barrier. During follow-up, nearly 3 million individuals developed Alzheimer’s, giving the study enormous statistical power.

What makes this finding striking is the magnitude and consistency. The analysis showed that each increase in long-term PM2.5 exposure aligned with a measurable rise in Alzheimer’s risk, even after researchers adjusted for age, socioeconomic factors, and major health conditions.

Although stroke, depression, and high blood pressure all raised dementia risk, they explained only a small portion of the pollution effect, which indicates that pollution itself acts directly on your brain through mechanisms such as inflammation, oxidative stress, and vascular injury. Taken together, this evidence reframes Alzheimer’s as more than a disease of aging or genetics. Environmental exposure now emerges as a modifiable driver of brain decline that affects millions.

Massive Study Shows Pollution Directly Harms Brain Health

For the PLOS Medicine study, researchers aimed to determine if air pollution itself drives Alzheimer’s risk or if other diseases act as the main pathway.2 Participants represented older Americans across regions, socioeconomic backgrounds, and health profiles, with an average age around 76 and a median follow-up of about six years. The findings reflect everyday exposure, not rare scenarios or specialized clinical populations.

• Higher pollution exposure translated into measurable increases in Alzheimer’s risk — The analysis showed that as people’s average PM2.5 exposure over five years went up, so did their risk of developing Alzheimer’s. Specifically, moving from a lower to a moderately higher level of pollution exposure was linked to roughly an 8.5% increase in risk. Even after adjusting for age, income indicators, smoking patterns, and other factors, the relationship remained consistent.
• Stroke history increased vulnerability more than other conditions — When researchers separated participants by medical history, individuals who had experienced stroke showed a stronger pollution-Alzheimer’s link. High blood pressure and depression were linked to Alzheimer’s overall but didn’t meaningfully change how pollution affected risk. This distinction helps you identify personal risk factors that amplify environmental exposure.
• Most of the pollution effect occurred directly rather than through other diseases — The researchers used a technique called mediation analysis, which essentially asks: does pollution cause Alzheimer’s directly, or does it first cause other diseases (like stroke) that then cause Alzheimer’s? Only 1.6% of the association was explained by high blood pressure, 2.1% by depression, and 4.2% by stroke, which indicates the majority of risk comes from pollution acting on the brain itself.
The study confirmed that higher PM2.5 exposure correlated with greater incidence of high blood pressure, stroke, and depression, each independently associated with Alzheimer’s risk. That layered effect creates a compounding burden: pollution raises disease risk while also exerting direct neurological damage.
• Time-related exposure patterns reinforced the findings — Researchers calculated five-year moving averages of pollution before Alzheimer’s diagnosis, which captured long-term exposure rather than short spikes. This approach shows that sustained everyday exposure — not a single event — aligns with neurodegenerative risk. Put simply, the air you breathe today is shaping the brain you’ll have in a decade.

• Neuroinflammation and oxidative stress act as primary drivers — Mechanistic discussion in the paper highlights neuroinflammation, meaning your brain’s immune system stays activated and damages tissue over time. Oxidative stress — cellular damage caused by unstable molecules — also emerged as a central pathway linking airborne particles to neural injury.

Think of it as biological rusting — unstable molecules strip electrons from healthy cells, degrading them the way oxygen corrodes unprotected metal, except it’s happening inside your neurons. Vascular injury, which refers to damage to blood vessels that supply your brain, further explains why cognitive decline accelerates with exposure.

Evidence cited in the research also shows exposure to fine particles associates with earlier accumulation of amyloid-beta plaques, tau tangles and other abnormal proteins commonly observed in Alzheimer’s disease. These protein changes represent physical damage inside the brain rather than abstract statistical associations.

Reduce Pollution Exposure to Protect Your Brain

The encouraging takeaway from all of this: because the strongest associations came from sustained everyday exposure rather than acute spikes, the risk is modifiable. Reducing your daily pollution burden — even modestly — over years can meaningfully shift your trajectory.

Air pollution acts as a direct driver of brain damage, and once you understand this, the most effective strategy becomes clear — reduce your exposure while strengthening your body’s cellular energy defenses. This isn’t complicated, but it does require consistency. Think in terms of cumulative load.

Every breath you take is either adding to the oxidative burden on your brain or giving it a chance to recover. Most people don’t think about air quality the way they think about diet or exercise, but the research makes it undeniable — what you breathe matters as much as what you eat. Lowering that burden day after day shifts the entire trajectory of brain aging in your favor.

1. Track your daily air exposure the same way you track any other health metric — Many people monitor their steps, their sleep, their macros — but they have no idea what they are breathing. That needs to change. Start checking your local PM2.5 levels every single day. You can use free apps that give you real-time readings for your area.
If you walk outdoors, exercise outside, or sit in traffic during your commute, your exposure windows spike dramatically. Adjust your timing accordingly. Early morning hours and periods right after rainfall typically carry lower particle concentrations because rain literally washes particulates out of the air. When pollution levels climb, shift your outdoor activity or move it indoors.
Once you turn this into a daily habit — just like checking the weather — it builds a level of awareness that many people completely lack. You start making smarter decisions automatically, because this is one of the few environmental risks you can actually manage minute by minute.

2. Upgrade your indoor air first, because that is where you spend the vast majority of your time — Most Americans spend roughly 90% of their day indoors.3 That means your indoor home air quality determines the largest single portion of your total pollution exposure, and most people have never given it a second thought.
Start with your sleeping area, because that is where you spend six to eight continuous hours breathing the same air. Place a high-efficiency particulate air (HEPA) purifier in your bedroom and run it every night. Nighttime exposure is particularly insidious because it compounds hour after hour while your body is supposed to be repairing itself.
You’re essentially bathing your brain in inflammatory particles during the exact window when it needs clean conditions to clear metabolic waste through your glymphatic system — the brain’s built-in drainage network that activates during deep sleep to flush out toxic proteins, including the amyloid plaques linked to Alzheimer’s.
If you cook with gas, run proper ventilation. Gas stoves release nitrogen dioxide and fine particulates directly into your kitchen air, and those particles spread throughout your entire home within minutes. If you live near a busy road or highway, keep your windows closed during peak traffic periods, typically morning and evening rush hours. I know fresh air feels healthier, but opening windows next to heavy traffic is the opposite of what you want.
However, when outdoor air quality is good — check your PM2.5 readings first — opening your windows is actually one of the best things you can do. Indoor air often contains higher concentrations of toxins than outdoor air, from off-gassing furniture, cleaning products, cooking residues, and building materials.
Airing out your home when conditions are favorable flushes out those accumulated indoor pollutants and replaces them with cleaner air. The key is being strategic about it — let the air quality data guide when you open up and when you seal things off.

3. Strengthen your cellular energy production and eliminate the dietary factors that amplify pollution damage — Your body’s ability to withstand pollution damage depends entirely on how well your mitochondria are functioning — and that’s shaped largely by what you eat. If your mitochondria can’t produce adequate cellular energy, your brain loses its ability to defend itself against the very particles you’re breathing in.
Support your cellular energy foundations with adequate carbohydrate intake — about 250 grams a day — based on your individual microbiome tolerance. Start with whole fruit and white rice. As your tolerance improves, you can expand into well-cooked root vegetables, then non-starchy vegetables, starchy vegetables like sweet potatoes or squash, beans, legumes, and finally, minimally processed whole grains. If bloating, pain, or loose stools appear, back down and proceed gradually.
You need sufficient glucose to fuel mitochondrial respiration — low-carb approaches can actually impair this process for many people. Make sure you’re consuming enough protein, roughly 0.8 grams per pound of lean body mass per day, or 1.76 grams per kilogram, with approximately one-third of that coming from collagen-rich sources like bone broth, slow-cooked meats with connective tissue, or a quality collagen supplement.
Collagen provides the glycine your body requires for glutathione production, which is your primary intracellular antioxidant against pollution-driven oxidative damage. Here’s where many people go wrong — they continue consuming seed oils loaded with linoleic acid (LA) while wondering why their inflammation markers stay elevated. Excess LA directly disrupts mitochondrial membrane function and dramatically increases your vulnerability to oxidative injury.
When you combine high LA intake with daily pollution exposure, you’re essentially pouring gasoline on a fire inside your cells. Eliminate soybean oil, corn oil, canola oil, sunflower oil, and all processed foods that contain them. Cook with grass fed butter, ghee, or tallow instead. This single dietary change removes one of the biggest amplifiers of pollution-related brain damage.

4. Use strategic light exposure as a daily brain protection tool — This is an underappreciated strategy for countering environmental toxin damage, and it costs absolutely nothing. Sunlight does far more than regulate your circadian rhythm — it directly supports mitochondrial energy production and stimulates the production of melatonin inside your mitochondria, not just in your pineal gland.
This mitochondrial melatonin functions as one of the most potent antioxidants your body produces, and it works exactly where pollution does its worst damage — inside the mitochondria themselves. Prioritize consistent morning sunlight exposure, ideally within the first hour of waking, and build up your tolerance for broader sun exposure gradually over time.
One important caveat — if you’ve been consuming seed oils, be cautious with intense, midday sun exposure, because the oxidized LA in your skin makes you far more susceptible to sun damage. As you clean up your diet, your sun tolerance will improve naturally. Avoid sunlight during peak hours (typically 10 a.m. to 4 p.m.) until you’ve eliminated seed oils for at least six months.

5. Adopt a structured detox strategy that targets ultrafine particles and microplastics together — Pollution doesn’t exist in a vacuum. The ultrafine particles driving the Alzheimer’s risk you just read about overlap significantly with microplastics and a whole range of industrial toxins that accumulate in your tissues over years and decades. These aren’t separate problems. They’re different facets of the same environmental assault on your body, and they need to be addressed together.
I’m developing a detox solution designed to address both microplastics and ultrafine particles. This is a project I’m deeply committed to because I believe it represents one of the most urgent health needs of our time. I’m also working on a book in which I go deep into how microplastics and ultrafine particles affect virtually every organ system in your body. More importantly, I lay out practical, step-by-step detox strategies to address these health threats.

FAQs About Air Pollution and Alzheimer’s Disease

Q: How does air pollution increase Alzheimer’s risk?
A: Long-term exposure to PM2.5 is associated with a measurable rise in Alzheimer’s risk because these microscopic particles enter your bloodstream and brain, triggering neuroinflammation, oxidative stress, and vascular injury. A nationwide analysis of 27.8 million Medicare beneficiaries found roughly an 8.5% increase in Alzheimer’s risk with higher long-term PM2.5 exposure.4

Q: Does pollution affect Alzheimer’s risk directly, or through other diseases?
A: Most of the pollution effect appears to act directly on your brain rather than primarily through other conditions. The study estimated only a small portion of the association was explained by related diseases — about 1.6% through high blood pressure, 2.1% through depression, and 4.2% through stroke — indicating pollution itself drives neurological damage.

Q: Who may be most vulnerable to pollution-related cognitive decline?
A: Individuals with a history of stroke showed a stronger link between pollution exposure and Alzheimer’s risk. While high blood pressure and depression are independently associated with dementia, they didn’t significantly change how pollution influenced Alzheimer’s risk, suggesting environmental exposure adds risk across populations.

Q: Why does long-term exposure matter more than short spikes?
A: Researchers evaluated five-year moving averages of PM2.5 exposure, demonstrating that sustained everyday exposure — rather than isolated pollution events — aligns with neurodegenerative risk. This highlights cumulative environmental burden as a key driver of brain aging.

Q: What practical steps help reduce pollution-related brain risk?
A: Reducing exposure — such as monitoring daily PM2.5 levels, improving indoor air quality with HEPA filtration, adjusting outdoor activity timing, and addressing lifestyle factors that influence oxidative stress — help lower your cumulative burden. Americans spend about 90% of their time indoors, making indoor air quality a major determinant of total exposure.

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 moderate exercise can one minute of vigorous exercise roughly match?

About four to nine minutes
Wearable data suggest vigorous effort gives a bigger return per minute than older guidelines assumed, making short bursts more time-efficient. Learn more.
About one to two minutes
About 10 to 15 minutes
About 20 to 30 minutes

A New Series of Health Insights Is on the Way

VIKTIG

A New Series of Health Insights Is on the Way

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

Conventional cancer treatments often come with debilitating side effects. For example, chemotherapy and radiation therapy not only target tumors but also damage healthy cells, leaving patients weakened and vulnerable to infections. In an effort to find safer treatment options for patients, researchers are now testing the efficacy of methylene blue — a commonly used dye that enhances cellular energy production — in treating cancer.

Methylene Blue Photodynamic Therapy Shrinks Tumors

A systematic review published in Frontiers in Pharmacology analyzed the effects of methylene blue in photodynamic therapy for cancer treatment. Researchers reviewed 10 preclinical studies from different countries assessing how methylene blue, when activated by light, impacts tumor growth.

• Methylene blue targets different cancers — The analysis covered different types of cancer, including colorectal tumors, melanoma, and carcinoma, highlighting methylene blue’s ability to shrink tumors through a highly targeted mechanism that spares healthy tissue. A total of 133 mice were used, with 59 receiving methylene blue photodynamic therapy and 74 serving as untreated controls.1

• Antitumor properties of methylene blue — The researchers found that methylene blue significantly reduced tumor sizes in seven of the 10 studies, with reductions ranging from 12% to complete tumor elimination.

The largest effects were seen in colorectal cancer models, where tumors shrank by up to 99.9%, while some breast cancer models showed slower tumor progression rather than outright shrinkage. These results show methylene blue has strong anticancer effects, though its impact varies depending on tumor type and drug delivery method.2

• The use of light to fight cancer — Photodynamic therapy relies on methylene blue’s ability to absorb light in the 630 to 680 nanometer wavelength range. When exposed to this specific type of light, methylene blue generates reactive oxygen species (ROS), highly reactive molecules that destroy cancer cells from within.

This process selectively targets tumor cells because methylene blue accumulates in malignant tissue while sparing healthy cells. The review found that this light-activated destruction was particularly effective in skin and colorectal tumors, leading to significant tumor reduction within weeks of treatment.3

New Technology Improves Bioavailability of Methylene Blue

One of the most promising findings involved the use of nanotechnology to enhance methylene blue’s anticancer effects. Five studies included in the review used nanoformulations — tiny carriers designed to improve the drug’s stability and absorption.4

• Increased bioavailability — According to the researchers, the nano-based versions of methylene blue led to even greater tumor reduction than traditional injections. For instance, a breast cancer study using methylene blue-loaded nanoparticles resulted in complete tumor eradication.5

• Experiments in dosages — Tumor response also depended on the number of methylene blue treatments administered. While some studies used a single injection, others administered up to seven doses over time. More frequent treatments generally resulted in greater tumor shrinkage. For example, one carcinoma model that received seven doses showed significantly slower tumor growth compared to models that received only one or two doses.6

• Results are positive, but sometimes inconsistent — While methylene blue photodynamic therapy was effective in most studies, the review noted some inconsistencies. In a few cases, tumors did not shrink but instead grew more slowly than untreated tumors. This was observed in some breast cancer models, where tumor reduction was not as dramatic as in other cancers.

Researchers theorize that this variation is due to differences in how well methylene blue is absorbed in different tissue types. Some cancers may require modifications in dosing, delivery methods or additional combination therapies to enhance treatment effects.7

• Improved antitumor response — Beyond its ability to destroy cancer cells, methylene blue also helps enhance the immune system’s response to tumors. The meta-analysis shows that ROS generated during photodynamic therapy triggers immune activation, helping the body recognize and attack remaining cancer cells.

This immune-boosting effect likely explains why some tumors continued to shrink even after photodynamic therapy sessions ended. However, more research is needed to confirm this mechanism to help improve long-term treatment outcomes.8

• Safe to use — Methylene blue’s safety profile is another advantage noted in the review. Unlike chemotherapy and radiation, which cause widespread damage to healthy cells, photodynamic therapy with methylene blue resulted in minimal side effects in animal models.

The treatment selectively targeted cancerous tissue without causing significant harm to surrounding healthy cells, making it a promising option for patients who cannot tolerate conventional treatments. Additionally, methylene blue is relatively inexpensive, meaning it offers a more affordable alternative to expensive targeted cancer therapies.9

These findings reinforce methylene blue’s growing reputation as a powerful tool in cancer treatment. By leveraging light-activated therapy, this compound offers a way to precisely target tumors while minimizing damage to healthy cells.10

Methylene Blue Disrupts Cancer Cell Metabolism

In an animal study published in Cancers, a team of Canadian researchers explored how methylene blue affects ovarian cancer growth at the metabolic level. The findings revealed that methylene blue significantly slowed tumor growth, and more importantly, targets cancer cell metabolism, altering how tumors generate energy and making them more vulnerable to destruction.11

• Methylene blue works as a chemotherapy adjunct — The researchers used an ovarian cancer model where human tumor cells were implanted into immunodeficient mice. These particular cells were resistant to carboplatin, a chemotherapy drug commonly used to treat ovarian cancer. This resistance is a major problem in real-world treatment, as many patients eventually stop responding to standard chemotherapy.

The study compared multiple treatment groups — mice receiving methylene blue alone, methylene blue combined with carboplatin, carboplatin alone, and an untreated control group. Tumors in the methylene blue group grew significantly slower than those in the control and carboplatin-only groups, demonstrating its effectiveness even against drug-resistant cancer.12

• Cancer cell energy production is affected — Cancer cells thrive on a dysfunctional metabolism known as the Warburg effect, which prioritizes glucose fermentation over normal oxygen-based energy production. This metabolic switch allows tumors to grow rapidly and resist many treatments.

With this in mind, the study found that methylene blue disrupted this process, forcing cancer cells to rely on oxygen-based energy production again. This shift puts immense stress on the tumor cells, making it harder for them to survive and multiply.13

• Mitochondrial genes are targeted — Cancer cells treated with methylene blue had lower expression of key respiratory chain genes, particularly those involved in complex IV, which is responsible for oxygen reduction.

In other words, methylene blue interfered with the tumor’s ability to efficiently process oxygen, further disrupting its energy supply. This effect was much more pronounced in cancer cells than in normal cells, reinforcing methylene blue’s selective action against tumors.14

• Virtually nontoxic — Methylene blue did not cause noticeable toxicity in the test mice. Unlike chemotherapy, which often leads to severe side effects like weight loss and immune suppression, mice receiving methylene blue maintained stable body weight and showed no signs of distress.

This is a critical advantage, as one of the biggest challenges in cancer treatment is balancing effectiveness with patient quality of life. The ability to target tumors without causing widespread damage makes methylene blue an attractive option for future therapies.15

These findings provide strong evidence that methylene blue is not just a photodynamic agent but also a metabolic disruptor in cancer therapy. By forcing tumors to shift away from their preferred energy source, methylene blue makes them more vulnerable to treatment.16

Safety and Dosage Recommendations for Methylene Blue

Based on these findings, it’s easy to fall into the idea that “more is better” when it comes to taking methylene blue for your health. However, don’t fall into this trap. As mentioned in my interview with metabolic health expert Georgi Dinkov, getting the proper dose is important to avoid severe adverse effects. One example is serotonin syndrome — a fatal condition caused by excessive serotonin levels in the brain.

• Contraindications of methylene blue — It is a potent monoamine oxidase type A (MAO-A) inhibitor. This means that when it is combined with a selective serotonin reuptake inhibitor (SSRI) or other serotonergic drugs, your serotonin levels can increase to dangerous levels.

Methylene blue can interact with other medications, too, including other antidepressants and antimalarials, altering their efficacy or causing adverse reactions. In addition, methylene blue is contraindicated for people diagnosed with glucose-6-phosphate dehydrogenase (G6PD) deficiency due to the risk of hemolytic anemia (a blood disorder wherein your red blood cells break down faster than your body can replace them).

• Your urine will turn blue — Be aware that methylene blue can stain your urine and occasionally, your tongue. While these effects are harmless, it will most likely surprise you when it happens.

• False pulse oximeter readings — High doses can also interfere with pulse oximeter readings, due to its light absorption properties, resulting in falsely low oxygen saturation readings.

• A note for those with kidney damage — If you have severe renal insufficiency, it would be wise to use methylene blue with caution and under close medical supervision as impaired kidney function influences how fast drugs clear from your system.

• Other side effects of methylene blue — Examples include mild and transient gastrointestinal discomfort, such as nausea and diarrhea. While rare, a wide range of allergic reactions, from skin rashes to life-threatening anaphylaxis, can also occur. Headaches and confusion have also been reported. Though less common, cardiovascular effects, such as increased blood pressure and palpitations, could also occur.

• Low doses are better — Methylene blue is better taken at small, daily doses, ranging from 5 to 15 milligrams (mg), according to Dinkov, especially for long-term use. This is the sweet spot for the diverse benefits of methylene blue without increasing your serotonin levels. High doses of methylene blue are generally reserved for therapeutic applications, and even then, it needs to be done under the supervision of a medical practitioner.

If you’re considering adding methylene blue to your health routine, consult with a knowledgeable medical professional first. Together, you’ll be able to work out the dosage specific to your needs, as well as warn you of potential harmful interactions with any medications you’re currently taking.

My Personal Way of Taking Methylene Blue

When it comes to buying methylene blue, you’ll find three types for sale — industrial-grade, chemical-grade (laboratory-grade) and pharmaceutical-grade.

• Buy pharmaceutical-grade methylene blue — Out of the three, the only one you should ever use is the pharmaceutical-grade variety, ideally in solid, capsule or tablet forms. Avoid liquid solutions of methylene blue as dissolving it in water significantly decreases its effectiveness after 48 to 72 hours.

• Don’t use methylene blue for aquariums — You’ve probably seen methylene blue used in maintaining aquariums. That’s because it contains antifungal, antiparasitic and oxygen-transporting properties. While those benefits also sound enticing for therapeutic usage, this type of methylene blue often contains additional harmful contaminants, even posing serious health risks to your aquatic pets.

Never use methylene blue designed for aquariums or other animal-related applications. To protect your health, always choose pharmaceutical-grade, as it undergoes rigorous testing to confirm it is free from impurities.

• Methylene blue will help with reductive stress — Remember not to over-rely on methylene blue to achieve optimal health. In my own case, I have eliminated my regular intake of methylene blue. I find that my daily walks by the ocean are incredibly helpful in managing reductive stress naturally.

However, during times when I’m unable to take a walk by the beach, I would consider taking 5 mg of methylene blue daily, adjusting to 3 mg if I were 75 pounds lighter in weight, and doing so six days a week.

If you’re considering taking methylene blue for its anticancer (or other metabolic) benefits, visit your doctor first to check if it’s suitable for your case. The reason for this is because the appropriate way to use methylene blue is through a prescription, and misuse will put your health at risk.

Frequently Asked Questions About the Anticancer Potential of Methylene Blue

Q: How does methylene blue help fight cancer?

A: Methylene blue works in two ways — photodynamic therapy and metabolic disruption. In photodynamic therapy, it accumulates in cancer cells and, when exposed to specific wavelengths of light, produces reactive oxygen species that destroy tumors while sparing healthy tissue. It also disrupts the altered metabolism of cancer cells, forcing them to rely on normal oxygen-based energy production, weakening and slowing their growth.

Q: What types of cancer have methylene blue been shown to affect?

A: Studies have demonstrated that methylene blue significantly shrinks tumors in colorectal cancer, melanoma and carcinoma. Research also shows that it slows the growth of chemotherapy-resistant ovarian cancer, making it a promising option for hard-to-treat cases.

Q: Is methylene blue safe to use as a cancer treatment?

A: Unlike traditional chemotherapy and radiation, methylene blue does not damage healthy cells. Animal studies have shown minimal toxicity, no severe side effects and a strong safety profile. However, pharmaceutical-grade methylene blue should always be used, and improper dosages or interactions with certain medications, like SSRIs, should be avoided.

Q: How is methylene blue taken for cancer therapy?

A: The most effective and safest method is pharmaceutical-grade methylene blue in capsule or tablet form, with a standard dosage of 5 mg once daily for mitochondrial support.

Q: Can methylene blue be combined with other cancer treatments?

A: Yes, research shows that methylene blue enhances the effects of chemotherapy drugs like carboplatin. It also strengthens the immune system’s response to tumors, which will help improve long-term outcomes. More studies are needed to determine the best combinations and dosing strategies for different cancer types.

A New Series of Health Insights Is on the Way

VIKTIG

A New Series of Health Insights Is on the Way

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

Early-onset colorectal cancer, defined as colorectal cancer diagnosed before the age of 45, is becoming an increasingly pressing health issue in the U.S. Characterized by symptoms such as unexplained weight loss, persistent abdominal pain and changes in bowel habits, early-onset colorectal cancer poses significant challenges for early detection and treatment.

Younger adults, who are generally considered at lower risk for colorectal cancer, are now facing a higher likelihood of developing this disease. The rise of early-onset colorectal cancer is concerning. Studies reveal that the number of early-onset colorectal cancer cases surged by 49% from 1990 to 2021, increasing from 6,256 cases to 9,311 cases annually.1

Additionally, the age-standardized incidence rate per 100,000 population climbed by 34% during the same period. Notably, this upward trend is more pronounced among women and individuals born after 1983, highlighting specific demographic shifts in cancer incidence.

Long-Term Consequences of Early-Onset Colorectal Cancer

The rising incidence of early-onset colorectal cancer marks a significant departure from past trends, where colorectal cancer was predominantly associated with older age groups. Beyond the immediate increase in incidence, early-onset colorectal cancer carries substantial long-term consequences.

• Long-term health challenges — Young adults diagnosed with colorectal cancer face prolonged treatment periods, long-term health complications and a significant impact on their quality of life and productivity.

• Increased strain on health care resources — The rising trend of early-onset colorectal cancer strains health care resources and emphasizes the urgent need for targeted prevention strategies. As early-onset colorectal cancer continues to escalate, it becomes imperative to explore the underlying factors driving this increase.

• Emerging risk factors linked to early-onset colorectal cancer — Changes in diet, lifestyle, and gut microbiome composition are emerging as key contributors to the heightened risk of colorectal cancer in younger populations.

• Prevention through research and lifestyle interventions — Addressing these factors through comprehensive research and public health initiatives, as well as individual lifestyle changes, is essential for mitigating the future impact of early-onset colorectal cancer and ensuring better health outcomes for younger generations.

What’s the Role of Gut Bacteria in Colon Cancer?

Conventional treatments for colorectal cancer often involve surgery, chemotherapy, and radiation, which have significant side effects such as fatigue, nausea, and increased susceptibility to infections. These treatments do not address the root causes of the disease, often leading to recurrence or progression. It’s important to understand that most conventional cancer treatments come with drawbacks that impact the patient’s quality of life.

• Gut microbiome imbalances contribute to colorectal cancer — A significant factor driving early-onset colorectal cancer is alteration in the gut microbiome, where certain bacterial strains like Fusobacterium nucleatum and pks+ E. coli have been implicated. These bacteria produce harmful substances that damage DNA, leading to mutations.

• Diet, lifestyle and environmental factors play a role — Poor diet and sedentary behavior contribute to the disease. Environmental changes, including exposure to pollutants and chemicals, also play a role in altering gut bacteria and increasing cancer risk. These underlying causes contribute to early-onset colorectal cancer by creating an environment conducive to cancer development.

• Harmful gut bacteria contribute to DNA damage — Certain gut bacteria produce toxins that damage DNA in colon cells, leading to mutations that drive cancer progression.

• Processed foods and unhealthy fats elevate cancer risk — A diet high in processed foods, including those high in unhealthy fats like linoleic acid (LA), not only damages your mitochondrial function, reducing cellular energy, but also increases bile acid production, which certain bacteria convert into carcinogenic compounds.

This process, combined with a lack of protective fiber in the diet, leads to inflammation and further DNA damage, setting the stage for cancerous growths. Discover more about the connection between ultraprocessed foods and colon cancer in “Unveiling the Link Between Ultraprocessed Foods and Colon Cancer.”

• Early diagnosis remains a challenge — Diagnosing early-onset colorectal cancer is challenging due to its subtle early symptoms, which often mimic conditions like irritable bowel syndrome. Standard diagnostic methods, such as colonoscopy, have risks and are not guaranteed to reduce your risk of colorectal cancer death.

• Current diagnostic methods fail to detect key bacterial interactions — The complexity of the gut microbiome and its role in cancer development is not fully understood, which means that current diagnostic methods often overlook key bacterial interactions that contribute to the disease.

As research continues, there is hope for more accurate and comprehensive diagnostic approaches that consider the intricate relationship between gut bacteria and colorectal cancer.

New Insights Into Gut Bacteria’s Role in Early-Onset Colorectal Cancer

A commentary by Dr. David Kerr, professor of cancer medicine at the University of Oxford, explored the significant changes in diet and gut microbiome over the past few decades and their connection to the rising cases of early-onset colorectal cancer.2

• Dietary shifts have altered the gut microbiome — Kerr discussed upcoming research comparing the gut bacteria of older and younger colorectal cancer patients from around the world. Researchers hope to uncover whether early exposure to specific gut bacteria-produced mutagens, like colibactin, increases the risk of developing colorectal cancer at a younger age.

“The dominant hypothesis is that, over the past 20 to 25 years or so, there has been a change in diet that has allowed an alteration in the gut microbiome,” Kerr explained, highlighting the shift toward processed foods as a key factor. “We now harbor, in some cases, more bacteria capable of manufacturing, synthesizing, and releasing mutagenic chemicals.”

• Gut bacteria in younger and older colorectal cancer patients — An increase in harmful bacteria leads to an environment where DNA damage is more likely. “There’s a subtype of Escherichia coli, which manufactures one such mutagen called colibactin,” Kerr continued, pointing out one specific bacterial strain implicated in mutating colon cells.

• Bacterial mutagens leave identifiable genetic markers — “They have managed to, using a variety of different techniques — in vitro, observational, and so on — relate exposure to the mutagen colibactin to a particular mutational signature,” Kerr said.

This methodological approach allows scientists to trace the origins of genetic mutations directly back to bacterial activity. “The hypothesis is that, if you’re exposed to this mutagen in childhood, then it increases the tumor mutational burden,” he explains, adding that early exposure has lasting impacts on genetic stability.

• Early exposure to bacterial mutagens accelerates cancer risk — “The earlier these [mutational events] occur, the greater the tumor, the greater the normal single-cellular mutational burden, and the more likely it is to develop cancer sooner rather than later,” Kerr said. This means that mutations accumulate faster, increasing the likelihood of cancer development at a younger age, underscoring the urgency of addressing these microbial changes.

How Gut Microbiota Imbalance Influences Colorectal Cancer

A review published in the World Journal of Gastroenterology further explored how imbalances in gut bacteria, known as dysbiosis, contribute to the development of colorectal cancer. The paper focused on identifying specific bacterial species that are commonly found in individuals with colorectal cancer and exploring the ways these bacteria promote cancer growth.3

• Distinct differences in gut microbiota composition — The study examined gut microbiota from patients diagnosed with colorectal cancer, comparing it to those without the disease. Researchers discovered significant differences in the composition of gut bacteria between these two groups.

Specifically, bacteria such as Streptococcus bovis and Fusobacterium species were found in higher concentrations in cancer patients, suggesting a strong association between these microorganisms and cancer development.

• Streptococcus bovis triggers inflammation and DNA damage — The researchers identified several mechanisms through which these bacteria contribute to colorectal cancer. Streptococcus bovis, for instance, was found to adhere to both healthy and cancerous colon cells.

This attachment triggers inflammation and disrupts normal cell functions, creating an environment conducive to cancer growth. Additionally, these bacteria produce toxins that directly damage DNA, leading to mutations that drive the progression of cancer.

• Fusobacterium nucleatum weakens immune defenses — Fusobacterium nucleatum, another key bacterium identified in the study, interacts with the immune system, dampening your body’s natural defenses against tumor cells and allowing cancer cells to thrive and spread more easily. This bacterium also enhances the ability of cancer cells to move and invade other tissues, making the cancer more aggressive and difficult to treat.

• Escherichia coli strains contribute to genomic instability — Specific E. coli strains belonging to phylogroups B2 and D, are implicated in colorectal carcinogenesis. These strains produce toxins like colibactin, which interfere with the cell cycle and cause DNA damage.

This disruption leads to genomic instability, a hallmark of cancer cells. The presence of these pathogenic E. coli strains in your gut microbiome significantly increases the risk of colorectal cancer by promoting continuous cell proliferation and mutation accumulation.

Learn more about the link between E. coli and cancer development in “E. Coli Toxin Sparks Cancer Concerns Worldwide.”

Gut Dysbiosis Promotes Inflammation and Oxidative Stress
Inflammation emerged as a significant factor linking gut microbiota to cancer. Disruptions in the gut microbiome create an environment where proinflammatory bacteria thrive, triggering immune responses that fuel cancer progression.

• Dysbiosis fuels chronic inflammation — Chronic inflammation caused by an imbalance in gut bacteria allows cancer cells to thrive. The review highlighted that dysbiosis triggers the release of proinflammatory molecules, which not only promote tumor growth but also impair your body’s ability to fight off cancerous cells. This persistent inflammatory state creates a feedback loop that exacerbates cancer development.

• Oxidative stress drives cancer progression — Oxidative stress is another mechanism identified in the review. Certain gut bacteria produce reactive oxygen species (ROS) that cause oxidative damage to cells.

This damage results in mutations and cellular dysfunction, further driving the transformation of normal cells into cancerous ones. The continuous production of ROS by imbalanced gut bacteria undermines your body’s natural defenses and facilitates the progression of colorectal cancer.

• Dysbiosis supports multiple cancer-promoting pathways — The review concluded that dysbiosis plays a major role in colorectal carcinogenesis by supporting multiple pathways that lead to cancer development. By altering the composition of the gut microbiota, these bacteria influence host defenses and promote tumor growth.

• Targeting gut bacteria as a novel cancer prevention strategy — Addressing gut dysbiosis could serve as a therapeutic approach to reduce the risk or slow the progression of colorectal cancer. Understanding the relationship between gut microbiota and colorectal cancer opens new avenues for prevention and treatment.

By maintaining a balanced gut microbiome through diet, probiotics, and improved mitochondrial function, you mitigate the risk of developing colorectal cancer.

Intestinal Bacteria’s Influence on Colorectal Cancer Etiology and Treatment

A separate review published in Gut Microbes investigated how specific bacteria residing in the gut elevate the risk of developing colorectal cancer. The research focused on identifying particular bacterial strains that not only contribute to the onset of colorectal cancer but also influence its progression and response to treatment.4

• Certain bacteria are more prevalent in colorectal cancer patients — The review examined individuals diagnosed with colorectal cancer, analyzing their gut bacteria compared to those without the disease.

Researchers discovered that certain bacteria, including Fusobacterium nucleatum and pks+ Escherichia coli, were significantly more prevalent in cancer patients. This suggests a strong link between these microorganisms and the development of colorectal cancer.

• Certain bacteria strains promote cancer growth — Fusobacterium nucleatum, a type of bacteria commonly found in your mouth, was shown to attach to colon cells, promoting cancer growth. Similarly, pks+ Escherichia coli produce colibactin, which damages the DNA of host cells. The review also explored how these bacteria impact cancer treatment.

• Gut bacteria influence chemotherapy effectiveness — The review highlighted that Fusobacterium nucleatum influences the effectiveness of chemotherapy by modulating the immune response. By weakening the immune system’s ability to target cancer cells, this bacterium makes treatments less effective, leading to poorer outcomes for patients.

• Potential for improved cancer risk assessment and treatment — Identifying the presence of harmful bacteria like Fusobacterium nucleatum and pks+ E. coli could allow doctors to better assess an individual’s risk of developing colorectal cancer.

By understanding how organisms influence cancer development and treatment outcomes, researchers and health care professionals can develop more targeted and effective strategies for prevention and therapy.

How to Support Healthy Gut Bacteria and Prevent Colorectal Cancer

Your gut microbiome is pivotal in protecting against the development of colorectal cancer. Maintaining a balanced microbial environment reduces inflammation and supports cellular health. Here are the most effective strategies to optimize your gut health and lower cancer risk.

1. Eliminate processed foods and vegetable oils — The modern diet is rife with processed foods and LA-rich vegetable oils that damage your gut microbiome and promote harmful bacteria. LA is a mitochondrial poison that compromises your cellular energy production, limiting your ability to maintain a healthy gut environment.

In addition to processed foods, avoid nuts and seeds as well to reduce LA intake. It’s also advisable to avoid dining out, since most restaurants use vegetable oils in their cooking, sauces and dressings.

Additionally, limit your consumption of chicken and pork, which are typically high in LA. Replace processed foods with whole, unprocessed foods and healthy fats such as grass fed butter, tallow, and ghee. It’s wise to keep your LA intake below 5 grams from all sources. If you can get it below 2 grams, that’s even better. To help track your LA intake, enter all your daily meals into an online nutrition tracker.

2. Optimize carbohydrate intake — The other part of the equation is carefully modulating your carbohydrate intake. Carbohydrates play a role in supporting mitochondrial function since glucose is the preferred fuel for energy production at the cellular level. Tailor your carbohydrate consumption to support a healthy microbiome by aiming for about 250 grams of targeted carbohydrates daily for most adults.

Individuals with higher activity levels may require more. Introduce carbohydrates gradually to allow your gut to adapt, thereby minimizing digestive issues and endotoxin levels. Begin with white rice and whole fruits to nourish beneficial bacteria before considering vegetables, whole grains and starches. Avoiding high-fiber diets initially is important if your gut microbiome is compromised, as excessive fiber will increase endotoxin levels.

If your gut health is severely compromised, focus on easily digestible carbohydrates like dextrose water for the first week or two. Sip it slowly throughout the day to support gradual gut healing.

3. Reduce exposure to environmental toxins — Exposure to synthetic endocrine-disrupting chemicals (EDCs), estrogen and pervasive electromagnetic fields (EMFs) further impair your cells’ ability to generate energy efficiently. This energy deficit makes it challenging to sustain the oxygen-free gut environment necessary for beneficial bacteria like Akkermansia to flourish.

Further, a lack of cellular energy creates an environment in your gut that favors endotoxin-producing bacteria, damaging mitochondria and creating a vicious cycle of worsening health. By tackling excess LA, estrogens (xenoestrogens found in everyday items like plastic), EDCs and EMFs, you restore your cellular energy and start down the path toward optimal health.

4. Minimize antibiotic exposure and consider Akkermansia — Antibiotics devastate beneficial gut bacteria and significantly increase the risk of colon cancer. Use antibiotics only when absolutely necessary and focus on rebuilding gut flora through targeted dietary choices, including fermented foods, afterward.

Additionally, avoid conventionally raised meats that typically contain antibiotic residues by choosing high-quality, responsibly sourced proteins to support a healthy microbiome.

Meanwhile, Akkermansia is essential for a healthy microbiome, but many people have few to none at all. However, it’s important to eliminate all vegetable oils from your diet for at least six months before starting an Akkermansia supplementation program.

This preparatory period allows your body to recover mitochondrial function and create a more hospitable environment in your colon for the beneficial bacteria. By taking these steps, you maximize the benefits of Akkermansia supplementation and support overall gut health.

When selecting Akkermansia supplements, choose those that utilize advanced, timed-release capsules or microencapsulation technology. These methods keep the bacteria dormant and protected until they reach your colon, typically within two to four hours after ingestion, ensuring that a higher number of live bacteria survive the journey through your digestive system.

Frequently Asked Questions (FAQs) About Gut Health and Colon Cancer

Q: Why are more young adults getting colorectal cancer?

A: Poor diet, processed foods, gut microbiome imbalances, and environmental toxins are major factors driving the rise.

Q: What are the early warning signs of colorectal cancer?

A: Unexplained weight loss, persistent abdominal pain and changes in bowel habits are key symptoms to watch for.

Q: How does gut bacteria affect colon cancer risk?

A: Harmful bacteria like Fusobacterium nucleatum and pks+ E. coli produce toxins that damage DNA, increasing cancer risk.

Q: How do processed foods increase cancer risk?

A: They fuel harmful gut bacteria, trigger inflammation, damage mitochondria, and create conditions for cancer to grow.

Q: What steps can I take to protect my gut and lower cancer risk?

A: Remove vegetable oils from your diet, reduce toxin exposure, balance your carb intake, limit antibiotic use and introduce Akkermansia after improving diet for six months.

A New Series of Health Insights Is on the Way

VIKTIG

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

Some people are better able to weather life’s storms than others. While factors like genetics, upbringing, and coping skills play a role in stress resilience, scientists are uncovering an unexpected player in this complex equation: the trillions of microorganisms residing in your gut.

In fact, research suggests the composition of your gut microbiome, the vast community of bacteria, fungi, and other microbes inhabiting your digestive tract, may influence how you respond to stress. This emerging field of study is revealing intricate connections between your gut microbes and your mental state, offering new insights into stress management and mental health.

The Brain-Gut Connection — A New Frontier in Understanding Stress Resilience

Research published in Nature Mental Health uncovered a fascinating relationship between our brain, gut and the tiny microbes that call our intestines home.1 This interconnected system, known as the brain-gut microbiome (BGM), plays a crucial role in your mental health and ability to handle stress.

• Stress takes a massive toll on health and the economy — Stress-related health care costs and missed work add up to more than $300 billion lost annually in the U.S., while increased stress resilience may protect against stress-related depression and anxiety, and unhealthy coping mechanisms like alcohol misuse.2

People who are more resilient to stress typically adapt more quickly to challenging situations and recover faster from setbacks, maintaining a more positive outlook even during difficult times.

• This resilience often translates to better overall physical and mental health — Resilient people are also more likely to build and maintain strong social connections, are generally more inclined to seek help when needed and often view obstacles as opportunities for growth rather than insurmountable problems, allowing them to learn and become stronger from life’s challenges.

• New study reveals the biological markers of resilience — In the featured study, scientists used a combination of fecal samples and advanced brain imaging techniques to explore how the BGM relates to resilience. They found some intriguing patterns, including that people with high resilience tended to have lower levels of depression and anxiety.3

• Resilience is linked to active gut bacteria and unique brain traits — The highly resilient individuals also showed some unique characteristics in their gut bacteria and brain structure. Their gut bacteria were more active in several key areas, including adapting to their environment, reproducing, converting food into energy and helping to reduce inflammation.

• Metabolites and microbiome balance play a role in resilience — The researchers also found higher levels of certain metabolites, small molecules produced during metabolism, in resilient individuals. Resilience was also associated with a “microbiome function supporting eubiosis and gut-barrier integrity.”4 Eubiosis refers to a healthy, balanced state of the gut microbiome.

• Brain connectivity patterns differ in highly resilient individuals — When it comes to brain structure and function, reward circuits in the resilient participants were more strongly connected to areas involved in sensory processing and movement. However, they had less gray matter and fewer white matter connections in brain regions associated with emotion regulation.

“Think about the cognitive part, or the frontal part, of your brain being like the brakes,” says UCLA neuroscientist Arpana Church said in a news release. “The highly resilient individuals had really efficient brakes, and less of this hyper-stressed response.”5

• This suggests that resilience isn’t just about mental toughness — It’s a complex interplay between psychological state, gut microbes and the structure and function of your brain. Interestingly, the activity of gut bacteria was the best predictor of resilience. This hints that your microbiome might be a key player in shaping your ability to cope with stress. It also suggests that we may be able to boost resilience by modifying gut bacteria.

Imbalanced Gut Microbiome Contributes to Neuropsychiatric Disorders

When the balance of your gut bacteria gets thrown off, a condition known as dysbiosis, it can make you more vulnerable to mental health issues and psychiatric disorders. Gut dysbiosis is linked to anxiety, depression, and bipolar disorder, for instance.6

• Depression is linked to lower levels of beneficial butyrate-producing bacteria — A study published in Translational Psychiatry found that gut bacteria known for their ability to produce butyrate, a short-chain fatty acid with various health benefits, were reduced in people with depression.7

Not only do gut microbes help produce neurotransmitters, chemical messengers in your brain, but they influence inflammation and play a role in maintaining the integrity of your gut lining. According to a review published in Frontiers in Immunology:8

“Under normal conditions, a healthy microbiome promotes homeostasis within the host by maintaining intestinal and brain barrier integrity, thereby facilitating host well-being.

Owing to the multidirectional crosstalk between the microbiome and neuro-endocrine-immune systems, dysbiosis within the microbiome is a main driver of immune-mediated systemic and neural inflammation that can promote disease progression and is detrimental to well-being broadly and mental health in particular.”

• Gut-brain communication occurs through multiple pathways — Gut-brain communication occurs via multiple avenues, including along the vagus nerve and through transport of short-chain fatty acids (SCFAs).9

In a study published in the journal Cell, researchers with the University of Florida reveal that disruptions to gut flora in very early life may play a key role in the development of neurodevelopmental disorders, including autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), communication disorders and intellectual disability.10

• Specific gut bacteria may be linked to Alzheimer’s disease — An analysis published in Scientific Reports11 even uncovered specific gut bacteria that may be linked to Alzheimer’s disease, triggering neuroinflammatory processes via the microbiota-gut-brain axis.

Certain microbes may secrete toxins and SCFAs that make the gut more permeable or alter immune function. It’s also been found that people with Alzheimer’s may have less diversity in their gut bacteria, promoting disease. Taken together, it’s a reminder of just how interconnected our body systems are, and how taking care of your gut health is a key part of taking care of your mental health too.

The Crucial Role of a Balanced Microbiome in Gut Health

The diverse array of microorganisms inhabiting your gut demonstrates resilience and harmony, with countless microscopic life forms working together to safeguard your health. By nurturing beneficial oxygen-intolerant bacteria, such as Akkermansia, which is a keystone species that supports optimal health — you reinforce your intestinal defenses, counteract endotoxin risks and cultivate a thriving inner environment that forms the foundation of your overall health.

• SCFAs like butyrate help strengthen your gut barrier — Beneficial oxygen-intolerant bacteria metabolize dietary fibers, producing SCFAs, primarily butyrate. This compound serves as the main fuel for colonic epithelial cells, empowering them to reinforce your intestinal barrier.

Additionally, SCFAs stimulate goblet cells to produce mucin, a key component of the protective mucus layer covering your colon. This mucus shield defends epithelial cells against pathogenic oxygen-tolerant bacteria.

• Loss of oxygen-intolerant bacteria can lead to leaky gut — When the oxygen-intolerant bacterial population diminishes, it can lead to leaky gut syndrome. In this condition, your large intestine’s lining becomes compromised, allowing toxins, undigested food particles, and opportunistic microbes to enter your bloodstream.

Normally, tight junctions in your intestinal wall control what passes through, but when damaged, they fail to contain substances that should remain within your gut. This can trigger systemic inflammation and various chronic illnesses.

• Modern lifestyle factors may hinder gut health by affecting energy production — Beneficial gut bacteria thrive in an oxygen-free environment, which requires adequate cellular energy to maintain. However, modern factors like seed oil consumption and toxin exposure may compromise mitochondrial energy production, limiting your ability to maintain a gut environment with little to no oxygen present.

• A shift toward oxygen-tolerant bacteria increases endotoxin exposure — This can shift the bacterial population from oxygen-intolerant to more harmful oxygen-tolerant species. This shift is significant because oxygen-tolerant bacteria produce more virulent endotoxins than their oxygen-intolerant counterparts.

This means individuals with an abundance of oxygen-tolerant bacteria in their gut may experience more severe reactions to plant carbohydrates due to increased endotoxin exposure.

• Supporting mitochondrial health helps sustain microbial balance — Grasping the interconnected relationship among cellular energy generation, oxygen distribution in your gut and microbial diversity is essential for peak wellness, both physical and mental.

Enhancing mitochondrial function and preserving a well-balanced intestinal ecosystem can foster the growth of beneficial oxygen-intolerant bacteria while reducing the negative effects of harmful endotoxins.

With this understanding of the gut microbiome’s delicate balance, it’s crucial to consider how you can actively support beneficial bacteria. One key player in maintaining gut health is Akkermansia muciniphila, a beneficial bacterium known for its positive effects on metabolism and intestinal health.

How to Heal Your Gut to Help Akkermansia Thrive

While Akkermansia is a keystone bacterial species for gut health, it needs an oxygen-free environment to thrive. This requires adequate cellular energy to maintain. However, modern factors like seed oils, which are rich in linoleic acid (LA), and exposure to other mitochondrial poisons compromise mitochondrial energy production, limiting your ability to maintain a gut environment with little to no oxygen present.

• Reducing exposure to mitochondrial toxins is crucial before supplementing — This is why it’s important to reduce your exposure to mitochondrial poisons like LA, endocrine-disrupting chemicals, including xenoestrogens in plastics, and electromagnetic fields (EMFs) before supplementing with Akkermansia.

In fact, I recommend eliminating all seed oils, which are found in most ultraprocessed foods, from your diet for at least six months before starting an Akkermansia supplementation program.

• Limiting linoleic acid intake helps create a supportive gut environment — It would be wise to keep your LA intake below 5 grams from all sources. If you can get it below 2 grams, that’s even better. To help you track your LA intake, make it a habit to enter all your foods into an online nutrition tracker.

Tips for Optimal Carbohydrate Consumption

The other part of the equation is carefully modulating your carbohydrate intake. Initially, restrict your carbohydrates to white rice and whole fruits, giving your body efficient fuel for your mitochondria while allowing your gut to heal.

• Complex carbs are beneficial but may pose issues for compromised guts — Complex carbs have long been considered beneficial for the gut microbiome, whereas simple carbs (sugar) have been linked to aging. However, I don’t recommend you jump right into eating foods made of complex carbohydrates, as it’s problematic if your gut health is impaired.

Research shows that complex carbohydrates nourish your gut microbiome, especially the ones living in your large intestine. These include plant cell wall polysaccharides, such as cellulose, which are then fermented in the gut by your microbiota.12

• Pathogenic bacteria may feed on complex carbs in an unhealthy gut — However, if your gut health isn’t already optimized, complex carbohydrates also feed pathogenic bacteria. They thrive in your gut when you’re exposed to metabolic poisons. As a result, mitochondrial energy production is impaired. The lack of energy allows oxygen into your large intestine, creating the ideal setting for pathogenic bacteria to grow.

As harmful bacteria continue feeding on the complex carbohydrates you just ate, they multiply further. Once enough of them die, they leave behind an endotoxin called lipopolysaccharide that further impairs cellular energy production.

• Digestive discomfort may indicate poor complex carb tolerance — Signs that your gut is home to an excess of pathogenic bacteria producing endotoxin include gas, bloating and abdominal discomfort when you consume complex carbohydrates. If you’re experiencing these types of bowel issues, then it means your gut isn’t well-equipped to digest complex carbs.

• Begin with the gentlest carbs — If your gut health is compromised, focus on easily digestible carbohydrates like white rice and whole fruits. For severe gut dysfunction, try dextrose water, sipping it slowly to avoid rapid blood sugar spikes.

However, this is not a long-term solution but a stepping stone toward a healthier gut. After you’ve accustomed yourself to rice and whole fruits, add more complex carbohydrates, such as custom pasta, pulp-free fruit juice and root vegetables, but slowly.

• Gradually transition from simple to complex carbs — The most complex carbs, nonstarchy veggies, starchy veggies, beans and legumes, and whole grains, are the last step and should be consumed gradually as your gut begins to heal. Even then, some people have difficulty handling these foods, and you should carefully consider proper cooking methods.

Potatoes, for instance, contain water-soluble oxalates, which can be problematic once they accumulate in your body. So, make sure to boil them to lower their oxalate content. You can also increase the amount of resistant starch, which doesn’t spike your blood sugar, by cooking, refrigerating or reheating the food before eating.

Once your gut is healthy, adding a high-quality Akkermansia supplement is often useful. However, simply consuming Akkermansia isn’t enough, you need to ensure it survives the journey to where it’s needed most.

Delivering Live Akkermansia Is Crucial

It’s also crucial to understand that Akkermansia bacteria need to reach your colon before their protective capsule disintegrates. If the capsule breaks down prematurely, the bacteria will be exposed to high oxygen concentrations in your upper digestive tract and die. Therefore, it’s essential to ensure that your Akkermansia supplement survives the minimum two-hour transit time from ingestion to arrival in your colon.

• Taking the supplement on an empty stomach helps prevent early breakdown — The most effective way to achieve this is by taking the supplement on a completely empty stomach. This approach helps prevent the capsule from dissolving too early in the digestive process. If you consume the supplement with food or shortly after eating, the capsule is likely to break down long before it reaches your colon, rendering most of the beneficial bacteria ineffective.

• Delayed-release supplements and timing are key to effectiveness — So, when selecting an Akkermansia supplement, look for products specifically designed with delayed-release technology to withstand the journey through the upper digestive tract.

Remember, the goal is to deliver live, active Akkermansia bacteria to your colon, where they can colonize and provide their beneficial effects. Proper timing and an empty stomach are key factors in achieving this goal and optimizing the supplement’s effectiveness.

Keep in mind that there are pasteurized Akkermansia products on the market, and while there are several studies purporting to show their benefits,13,14,15,16,17,18,19,20 common sense tells you that killed bacteria are not going to repopulate your gut.

• Pasteurization kills bacteria and eliminates metabolic activity — Pasteurization involves heating bacteria to a temperature that kills them, ensuring they are no longer metabolically active. This process effectively renders the bacteria dead. As such, you may see pasteurized Akkermansia advertised in Total Fluorescent Units (TFUs), which is the total number of cells in the sample, including bacteria that are alive, damaged and dead.

The effectiveness of probiotics is often linked to their ability to colonize the gut and exert beneficial metabolic activities. TFUs do not provide information about the metabolic activity or viability of the bacteria, which are critical for assessing probiotic effectiveness. The same goes for active fluorescent units or AFU, which measures enzymatic activity.

Consumers are easily misled to believe that higher TFU or AFU counts indicate a more effective probiotic product, even though these measures are not representative of the number of live bacteria in the product.

Probiotic Potency Explained — CFU, AFU, and TFU

When evaluating the potency of probiotics, three units of measurement often come into discussion: Colony Forming Units (CFUs), Active Fluorescent Units (AFUs), and Total Fluorescent Units (TFUs). Understanding the distinction between these units is important for both consumers and health care professionals to assess the effectiveness and quality of probiotic supplements accurately.

• Colony Forming Units (CFUs) — 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 therapeutic benefits of probiotics are directly related to 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 dosage varies depending on the specific strains and the health outcomes targeted.

It’s important to note that not all CFUs are equal; the efficacy of a probiotic also depends on the strains used and their ability to survive the acidic environment of the stomach to colonize the intestines.

• Active Fluorescent Units (AFUs) — This unit is a less conventional and not widely standardized measure in the context of probiotics. 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 health benefits, 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.

However, because AFU is not a standardized metric in the probiotic industry, its use can lead to confusion and inconsistency in product labeling and efficacy claims.

• Total Fluorescent Units (TFUs) — 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 CFUs provide a clear indicator of the potential for colonization and survival of probiotics in the gut, AFUs could offer additional insights into the functional capabilities of the probiotic strains.

However, due to the lack of standardization and widespread recognition of AFUs in the probiotic market, CFUs remain the gold standard for assessing probiotic potency. Consumers are generally advised to focus on CFU counts and the specific strains included in a probiotic supplement to ensure they are selecting a product with proven efficacy for their health needs.

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.21 Clinical trials investigating Akkermansia muciniphila employ a range of dosages to determine optimal therapeutic effects.

• Trials use a broad range of daily CFU doses — The typical dosages being tested span from 100 million to 10 billion CFUs per day. This wide range allows researchers to assess both the minimum effective dose and the potential benefits of higher bacterial concentrations.

• Higher doses are common in metabolic health studies — For human trials focusing on metabolic health and obesity, a dosage of 10 billion CFUs is often used.22 For example, a trial examining the impact of Akkermansia on insulin sensitivity in insulin resistant overweight and obese volunteers administered 10 billion CFUs daily.23

After three months, the treatment group had improved insulin sensitivity, reduced insulinemia and lower total cholesterol compared to the placebo group. They also lost 1.37 kilos (about 3 pounds) of body fat and reduced their hip circumference by 2.63 centimeters compared to baseline measurements.

• Liver function and inflammation markers improved as well — Blood markers of liver dysfunction and inflammation were also reduced, causing the researchers to conclude that “this proof-of-concept study shows that the intervention was safe and well-tolerated and that the supplementation with A.muciniphila improves several metabolic parameters.”

Research exploring Akkermansia’s role in strengthening the gut barrier and preventing leaky gut syndrome and liver cirrhosis24 often employs a dosage of 1 billion CFUs per day.

• Future trials aim to refine dosing and combine therapies — As the body of evidence grows, future clinical trials are expected to refine dosage recommendations and explore combination therapies involving Akkermansia and other probiotics or prebiotics. Additionally, personalized approaches based on an individual’s existing gut microbiota composition may enhance the effectiveness of Akkermansia supplementation.

These studies are crucial in establishing Akkermansia as a viable probiotic therapy, offering novel solutions for managing metabolic disorders, obesity and inflammatory diseases, and improving overall gut health.

Akkermansia Clinical Trials

Clinical trials published in 2024 investigating Akkermansia have yielded promising results,25 highlighting its potential across a range of health conditions, including infectious disease,26 immune-related disease,27 liver fibrosis,28 stress management,29 intestinal-related diseases,30 metabolic health,31 and brain function.32

• Dosages in studies vary based on the condition treated — These studies, which include both animal and human trials, have primarily used therapeutic doses ranging from 100 million to 10 billion CFUs per day. The dosage selected often corresponds to the specific health condition being targeted, ensuring optimal therapeutic effects.

• High doses are commonly used for metabolic conditions — Again, for metabolic conditions such as obesity, diabetes, and metabolic syndrome, doses of 10 billion CFUs per day have been commonly administered. This elevated dosage aims to significantly influence gut microbiota composition and enhance metabolic functions, leading to improvements in insulin sensitivity, glucose metabolism and overall metabolic health.

• Lower doses support liver and gut-specific conditions — Conversely, lower doses of 1 billion CFUs per day have proven effective for gut-specific conditions like leaky gut syndrome, as well as liver health, by promoting intestinal and immune homeostasis, improving intestinal barrier function and alleviating inflammation.33

This lower dose is sufficient to leverage Akkermansia’s anti-inflammatory properties and support gut barrier integrity without the need for higher bacterial concentrations. The studies have shown that even at these reduced levels, Akkermansia effectively reduces intestinal inflammation and enhances the mucosal lining, contributing to improved gastrointestinal health.

Why Mitochondrial Function Is Key to Successful Akkermansia Supplementation

Aside from selecting a high-quality supplement, another key to successful Akkermansia supplementation is to simultaneously work on your mitochondrial function. As mentioned, when your cellular energy decreases, your body struggles to effectively eliminate oxygen from your colon. This has serious consequences for the normal inhabitants of your colon, which can be killed when oxygen levels rise. This is why Akkermansia supplementation alone is not a complete solution.

It is crucial to commit to a program designed to decrease mitochondrial toxins and optimize cellular energy production. This is because reduced mitochondrial function must be compensated for to ensure oxygen can be removed from the colon. If you fail to address this issue, even the best Akkermansia supplement with the most effective delivery system will have limited benefits.

The newly introduced Akkermansia bacteria will likely be killed soon after arriving in your oxygen-rich colon environment.

Again, this is one of the primary reasons why it’s vital to eliminate all seed oils from your diet for at least six months before starting an Akkermansia supplementation program. This preparatory period allows your body to recover mitochondrial function and create a more hospitable environment in your colon for the beneficial bacteria.

By taking these steps, you maximize the benefits of Akkermansia supplementation and support overall gut health. Remember, addressing the root cause, mitochondrial function and colon oxygenation, is essential for the success of any gut health intervention.

Frequently Asked Questions (FAQs) About Gut Microbes

Q: How does the gut microbiome influence stress resilience and mental health?

A: The brain-gut microbiome (BGM) system plays a critical role in stress resilience. Research shows that people with higher resilience have more active gut bacteria that help reduce inflammation, support energy production, and adapt to environmental changes.

These individuals also display distinct brain structure patterns, including stronger reward system connections and better emotional regulation. Gut bacterial activity was found to be the strongest predictor of resilience, suggesting that supporting the microbiome could improve stress response and mental well-being.

Q: What is gut dysbiosis and how is it linked to psychiatric and neurological disorders?

A: Gut dysbiosis is a microbial imbalance that contributes to mental health disorders like depression, anxiety, and Alzheimer’s. Depressed individuals often have lower levels of butyrate-producing bacteria, which are essential for gut integrity and inflammation control.

Dysbiosis disrupts gut-brain communication, triggering immune and neural inflammation. This imbalance can impair neurotransmitter production and brain barrier function, promoting psychiatric and neurodegenerative disease progression. Supporting a healthy microbiome may reduce these risks.

Q: Why is mitochondrial function important for Akkermansia supplementation?

A: Akkermansia thrives in a low-oxygen colon environment, which requires healthy mitochondrial function to maintain. When mitochondrial energy is compromised — due to factors like seed oil consumption — oxygen accumulates in the colon, killing beneficial bacteria like Akkermansia.

Supplementing alone isn’t effective unless you first restore mitochondrial health. Eliminating seed oils for at least six months can help create the right environment for Akkermansia to survive, colonize, and provide its gut health benefits.

Q: What are the best practices for supporting gut health through diet and supplementation?

A: Start with easily digestible carbs like white rice and fruits to support healing. Avoid complex carbs initially if experiencing gas or bloating. Gradually introduce more complex carbs like root vegetables and legumes, using proper cooking methods to reduce antinutrients.

Choose delayed-release Akkermansia supplements and take them on an empty stomach to protect the bacteria through digestion. Avoid pasteurized probiotics, as dead bacteria cannot colonize or improve gut function effectively.

Q: What do clinical trials say about Akkermansia’s effectiveness and dosage?

A: Clinical trials show Akkermansia benefits metabolic health, gut integrity, and inflammation. Dosages range from 100 million to 10 billion CFUs per day. Higher doses (10 billion CFUs) improve insulin sensitivity, cholesterol, and body fat in people with metabolic issues.

Lower doses (1 billion CFUs) support gut barrier function and reduce inflammation in liver and intestinal conditions. Future studies aim to personalize dosing and combine Akkermansia with other probiotics for enhanced outcomes.

For decades, public health guidance has treated vigorous exercise as only twice as valuable as moderate movement. That assumption shaped the familiar advice: 75 minutes of hard effort equals 150 minutes of moderate activity. But that ratio was built largely on self-reported surveys, not precise wearable data.

An analysis in Nature Communications challenges that foundation head-on.1 Researchers examined objective movement data and linked it to long-term health outcomes, asking a simple question: does intensity matter more than previously believed? Their findings suggest the difference between moderate and vigorous effort is far greater than the standard rule implies.

At the same time, separate research shows that pushing intense training to extremes erases some of the very benefits you’re trying to gain. This matters because most adults either do too little movement or assume longer sessions automatically translate into better health. If you’re busy, competitive, or trying to maximize return on limited time, the distinction between intensity levels directly affects how you structure your week.

To understand why these findings disrupt long-standing exercise advice, it’s necessary to look closely at how the data were gathered and what the numbers reveal about the true health value of different activity levels.

Vigorous Minutes Redefine Exercise Value

A study published in Nature Communications examined 73,485 adults from the U.K. Biobank who wore wrist accelerometers for seven days, 24 hours a day, and were then followed for an average of eight years.2 Instead of relying on memory-based surveys, researchers used device data to classify activity into light, moderate, and vigorous intensity.

They then linked those movement patterns to hard outcomes: 2,675 all-cause deaths, 545 cardiovascular deaths, 2,359 major adverse cardiovascular events (heart attacks and strokes), 1,836 cases of Type 2 diabetes, and thousands of cancer cases. The goal was simple but powerful: determine how many minutes of light or moderate activity equal one minute of vigorous activity for reducing disease risk.

• Vigorous activity delivered stronger risk reduction per minute — When researchers looked at a standard 5% to 35% reduction in risk, one minute of vigorous activity equaled 4.1 minutes of moderate activity for lowering all-cause mortality. For cardiovascular death, that equivalence rose to 7.8 minutes. For major adverse cardiovascular events, it was 5.4 minutes. For Type 2 diabetes, it reached 9.3 to 9.4 minutes.
This means your short bursts of hard effort produce a much larger return on time than current 1-to-2 guideline ratios suggest. Vigorous means you can speak only a few words before needing a breath — think running at a pace you couldn’t sustain for more than 20 minutes, hard cycling uphill, or a competitive game of singles tennis.
The researchers noted that previous 1-to-2 ratios came from self-reported questionnaires, which relies on recalling blocks of exercise lasting 10 to 15 minutes. Wearables sampled movement every 10 seconds, capturing brief bursts of effort — like sprinting to catch a bus — that a survey wouldn’t record. This higher precision reduced recall bias and provided granular intensity data.

• Light activity required dramatically more time — The contrast with light activity was striking. For all-cause mortality, one minute of vigorous effort equaled 52.6 minutes of light movement. For cardiovascular death, it was 72.5 minutes. For major cardiac events, 86.1 minutes. For Type 2 diabetes, 94 minutes. That’s more than an hour of low-level movement to match one intense minute.

• Dose-response curves showed clear intensity differences — Vigorous activity displayed nearly linear dose-response patterns for all-cause mortality, cardiovascular mortality, major cardiac events, and diabetes. A dose-response curve is essentially a graph showing how much benefit you get for each additional dose of exercise — in this case, each extra minute of movement.
In simple terms, more vigorous effort steadily lowered risk. Moderate activity showed a strong inverse relationship up to about 30 minutes per day. Light activity still contributes to total movement and daily energy expenditure. However, it doesn’t match the metabolic signal generated by vigorous intensity.

• Cancer outcomes showed weaker but still measurable patterns — For physical activity-related cancer mortality, one minute of vigorous activity equaled 3.5 minutes of moderate activity. For cancer incidence, the ratio narrowed to 1.6 minutes. Light activity required a median of 156 minutes to equal one vigorous minute for cancer mortality. The weaker association highlights that not all diseases respond equally to movement intensity.

• Physiological stress triggers stronger adaptations — Vigorous activity forces your cardiovascular system to work harder — your heart rate surges, your muscles consume oxygen at a far higher rate, and that acute stress is precisely what triggers adaptation, improving cardiorespiratory fitness, blood pressure regulation, and glucose handling.
Vigorous activity also enhances insulin sensitivity, meaning your cells respond better to insulin signals. It also increases glucose uptake in muscle tissue during and after exercise. Those shifts explain why one vigorous minute corresponded to nearly 9.4 moderate minutes for diabetes risk reduction.
High-intensity exertion also improves endothelial function. The endothelium is the inner lining of blood vessels. Think of vigorous exercise as pressure-washing the inside of your arteries. The surge in blood flow during hard effort creates shear stress on vessel walls, which triggers your endothelium to release nitric oxide — a molecule that relaxes and widens blood vessels. Over time, this repeated stimulus keeps vessels flexible and responsive, much like stretching keeps muscles supple.

More Isn’t Always Better with High-Intensity Exercise

So, if vigorous exercise is so potent minute-for-minute, should you simply do as much of it as possible? That’s exactly the assumption a separate body of research dismantles. In a 2023 issue of Missouri Medicine, Dr. James O’Keefe, a cardiologist at the Mid-America Heart Institute at St. Luke’s Hospital in Kansas City who trained at Mayo Clinic, and three coauthors published a sweeping meta-analysis on exercise dosing that challenges the “more intensity is better” mindset.3

His question was simple: how much exercise delivers the greatest longevity benefit before returns shrink? After years of high-level endurance training himself, O’Keefe began seeing warning signs — palpitations and chest discomfort — which pushed him to examine whether extreme exercise in midlife actually improves survival. His review concluded that while exercise dramatically reduces mortality compared to sedentary living, excessive vigorous training erodes some of those gains.

• Sedentary people gain massive benefits when they begin moving — The analysis confirmed a clear dose-dependent reduction in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, and sarcopenia — the progressive loss of muscle mass and strength that accelerates with age — when inactive individuals start exercising.
The first 20 minutes of movement produce most of the health payoff. Going from couch-bound to moderate daily movement delivers profound improvements in survival and aging markers. This reinforces that movement is required for health — inactivity drives decline.

• High-volume vigorous training creates a tipping point — The review showed that vigorous exercise up to about 75 minutes per week reduced all-cause mortality and disease risk in a dose-dependent manner. Beyond that threshold, benefits plateaued. Individuals performing four to seven hours of vigorous exercise weekly saw no added survival advantage and likely lost some cardiovascular protection.
O’Keefe described a J-shaped curve — meaning benefit rises with moderate doses but bends downward at extreme levels. Picture a letter J flipped on its side: benefits climb steeply as you move from sedentary to moderate exercise, peak at a sweet spot, then curve back downward at extreme volumes. That downward bend is where overtraining begins eroding the gains you worked for.

• Atrial fibrillation risk surged at extreme endurance levels — Atrial fibrillation, characterized by rapid, irregular heart rhythm that causes palpitations, fatigue, and increased stroke risk, rose sharply in high-volume endurance athletes over age 40.
Data cited in the analysis showed a 500% to 800% increase in atrial fibrillation among individuals performing full-distance triathlons or similar extreme efforts. In contrast, moderate exercisers had lower atrial fibrillation rates than sedentary individuals.

Moderate Exercise Continues to Deliver Benefits Without an Upper Risk Threshold

Moderate movement — defined as activity where you’re slightly winded but still able to talk — demonstrated a steady improvement in survival with increasing volume. Gardening, walking, recreational cycling, yoga, and light swimming all fell into this category. More moderate activity continued to produce longevity gains without evidence of harm. In fact, long-term survival improved roughly twice as much among high-volume moderate exercisers compared to high-volume vigorous exercisers.

• Large population data reinforced walking’s power — According to O’Keefe, in long-term analyses of approximately 1 million individuals followed for over a decade, mortality dropped significantly as people increased step counts from 2,000 to 3,000 per day to 7,000 to 8,000. Each additional 1,000 daily steps reduced mortality by about 10% to 15%. Benefits continued up to roughly 12,000 steps per day before plateauing. Importantly, no data showed harm from higher step counts within that range.

• Social movement amplified longevity gains — Tennis conferred 9.5 additional years of life expectancy. Badminton added seven years. Running, swimming, and cycling added roughly 3.5 years. Health club exercise such as treadmill running or weightlifting added only 1.5 years compared to sedentary individuals. O’Keefe concluded that the social component — shared movement and connection — magnified survival benefits.

• Strength training showed its own J-shaped curve — The meta-analysis found that 40 to 60 minutes of strength training per week produced maximum longevity benefit.4 Beyond roughly 130 to 140 minutes weekly, survival benefit fell back to zero. At three to four hours per week, long-term survival dropped below sedentary levels. Moderate resistance training, performed two to three times weekly with sufficient recovery, delivered optimal results.

• Time in nature improved cardiovascular and mental health markers — Spending at least 1.5 to two hours outdoors weekly reduced blood pressure and improved mood and sleep. Forest exposure, sometimes called “forest bathing,” lowered anxiety and supported overall well-being. Movement combined with nature and social interaction produced the strongest cumulative effect.

These findings reveal an important nuance: vigorous intensity provides powerful benefits, but chronic extremes strain your cardiovascular system. Walking and moderate movement show steady, safe gains without backfiring.

Redesign Your Movement for Maximum Health Return

Too little intensity leaves your heart and metabolism under-stimulated. Too much high-intensity volume strains your cardiovascular system and erodes longevity benefits. The sweet spot sits in the middle: strategic bursts of vigorous effort layered onto a strong base of daily walking, moderate movement, and proper recovery. Your goal is not exhaustion. Your goal is adaptation. Here’s how to approach it.

1. Cap vigorous exercise and make it count — Keep high-intensity training under about 75 minutes per week. That’s where the strongest mortality reduction appears before benefits plateau. If you’re over 40 and competitive by nature, resist the urge to stack hours of triathlon-style training. Instead, insert short, focused intervals — fast hill walks, short sprint bursts, hard cycling — and then stop. Quality over quantity protects your heart rhythm and preserves longevity gains.

2. Make walking your non-negotiable daily foundation — Walking carries no known upper harm threshold within normal ranges and steadily improves survival. Aim for 7,000 to 12,000 steps daily. If you currently average 3,000 steps, increase gradually, working your way up to one hour daily. Every additional 1,000 steps meaningfully lowers mortality risk. Walk with a friend, your partner, or your dog. Social movement amplifies benefit and reduces stress hormones, which protects your heart.

3. Treat moderate movement as your longevity engine — Gardening, recreational cycling, pickleball, yoga, and relaxed swimming build resilience without triggering the overtraining curve. Once you reach midlife, shift your mindset from competition to sustainability. Movement that leaves you slightly winded but still able to talk builds cardiovascular health without increasing atrial fibrillation risk. If you love high effort, balance it with more moderate sessions rather than stacking intense days.

4. Strength train briefly and recover fully — Two sessions per week, 20 to 40 minutes each, hit the sweet spot. Focus on compound lifts, such as squats, deadlifts, or overhead presses, that you can perform for about 10 controlled repetitions.

More than 60 minutes weekly provides no additional survival advantage and excessive hours reverse gains. If you use lighter-load blood flow restriction training like KAATSU, you reduce joint stress while still stimulating muscle. Muscle protects against sarcopenia and insulin resistance, but overtraining weakens that protection.

5. Fuel and recover to prevent cardiac strain — Support your cellular energy systems. Eat adequate carbohydrates — 250 grams daily for most adults, more if active — so your heart and muscles have fuel. Keep protein near 0.8 grams of protein per pound of ideal body weight (about 1.76 grams per kilogram), with one-third from collagen.
Avoid alcohol — it directly damages mitochondria, the energy-producing structures inside every cell, and undermines the cardiovascular adaptations you’re working to build.

Eliminate seed oils, which contain linoleic acid (LA) that interferes with cellular energy. Train outdoors when possible and expose your skin and eyes to natural sunlight. Proper fuel plus light exposure lowers resting heart rate and strengthens recovery, which preserves the benefit of both moderate and vigorous work.

If you’re sedentary, begin with walking and short moderate sessions before layering intensity. If you’re already training hard, reduce volume and shift toward balance. Longevity favors consistency, social connection, and intelligent dosing. When you align intensity, moderation, and recovery, your body adapts without breaking down.

FAQs About Exercise Intensity and Longevity

Q: Is vigorous exercise really more time-efficient than moderate exercise?
A: Yes. Objective wearable data show that one minute of vigorous exercise delivers the same reduction in risk for several major diseases as roughly four to nine minutes of moderate activity. That means short, focused bursts of higher-intensity effort provide a much larger health return per minute than previously assumed under older 1-to-2 guideline ratios.

Q: Can you overdo vigorous exercise?
A: Yes. Research shows that vigorous training up to about 75 minutes per week lowers mortality and disease risk in a dose-dependent way. Beyond that level, benefits plateau and may decline. High volumes of endurance-style training — especially in midlife — are linked to higher rates of atrial fibrillation, meaning an irregular heart rhythm that increases stroke risk.

Q: Is walking enough to improve longevity?
A: Walking is extremely powerful and has no upper danger limit within normal ranges. Increasing daily steps from sedentary levels to about 7,000 to 12,000 per day significantly lowers mortality risk. Each additional 1,000 steps per day reduces mortality by roughly 10% to 15%. Walking also supports cardiovascular health without the overtraining risk associated with excessive high-intensity exercise.

Q: Is moderate exercise better than high-intensity exercise for long-term survival?
A: High volumes of moderate exercise show steady longevity gains without evidence of harm. In fact, long-term survival improvements among high-volume moderate exercisers are greater than those seen in people performing very high volumes of vigorous exercise. Activities like brisk walking, gardening, cycling, and social sports build resilience without the risks seen with extreme intensity.

Q: What is an ideal weekly exercise structure for longevity?
A: A balanced approach works best:

• Up to 75 minutes per week of vigorous intervals
• Daily walking targeting 7,000 to 12,000 steps, or about one hour daily
• Regular moderate movement throughout the week
• Strength training two times weekly for 20 to 40 minutes

When intensity, moderation, recovery, and proper fueling align, you maximize benefit without pushing into the zone where exercise backfires.

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What are postbiotics?

Live bacteria added through supplements
High-fiber vegetables that feed gut microbes
Sugars made in the small intestine after eating carb-heavy meals
Compounds made by gut bacteria after digestion
Postbiotics include short-chain fatty acids (SCFAs) like butyrate, plus enzymes, vitamins, amino acids, and bacterial cell fragments. Learn more.

Few people realize that your gut bacteria have produced postbiotics for as long as humans have existed. Long before supplements or wellness trends, these compounds formed naturally every time bacteria in your digestive tract broke down food. Today, postbiotics show up on store shelves as capsules and powders, often marketed as a shortcut to better gut health. But this shift reflects a deeper misunderstanding about how your microbiome actually works.

Postbiotics aren’t bacteria. They’re the compounds bacteria leave behind after digestion — short-chain fatty acids (SCFAs) like butyrate, enzymes, amino acids, vitamins, and fragments of bacterial cell walls. These substances already exist inside you when your gut bacteria function properly, which means postbiotics are an outcome of gut health rather than a replacement for it.

That distinction matters because supplement marketing often skips right past it. The real question isn’t whether postbiotics do useful things in your body — they do. The question is whether buying them in a bottle makes sense when your gut already produces them for free, and what the research actually says about each approach. Let’s look at what the evidence shows.

How Postbiotics Influence Human Health at a Biological Level

A narrative review published in the peer-reviewed journal Biomolecules examined how postbiotics affect your gut and other body systems by analyzing experimental, animal, and human data across multiple research domains.1 The researchers evaluated how different postbiotic components act on tissues, immune responses, and microbial balance.

• Certain postbiotics directly strengthen your gut barrier — When your gut lining develops microscopic gaps, a condition that causes bloating, food sensitivities, and systemic inflammation, specific postbiotics repair the damage by increasing tight junction proteins. These act like mortar between gut cells, creating a selective barrier that lets nutrients pass while blocking toxins, undigested food particles, and bacteria from entering your bloodstream.

When these junctions weaken, unwanted substances slip through your gut lining. Postbiotics helped restore this barrier by increasing protective proteins and reducing inflammatory signals, which directly supports digestive comfort and nutrient absorption.

• Postbiotics directly neutralize the cellular damage caused by oxidative stress — Several postbiotics reduced reactive oxygen species, meaning unstable molecules that damage cells by stealing electrons from healthy structures — like rust spreading through your gut lining. This cellular damage triggers inflammation and impairs your gut’s ability to absorb nutrients.

Excess oxidative stress disrupts digestion and worsens chronic gut conditions. By neutralizing these molecules, postbiotics lowered tissue damage in gut models, which explains why benefits showed up most clearly in inflammatory diseases rather than general wellness settings.

• Antimicrobial effects were selective, not broad spectrum — Certain postbiotic-derived bacteriocins suppressed specific harmful bacteria without wiping out beneficial microbes. This targeted action differed from antibiotics, which disrupt entire microbial communities. Postbiotics influence balance rather than acting as blunt microbial weapons.

However, postbiotics don’t reproduce inside your body. Once intake stops, their effects stop. This explains why they don’t create lasting microbiome changes on their own. It also clarifies why consistent diet and microbial support remain necessary for sustained results.

• The strongest benefits appeared in tissues with barrier functions — Beyond your gut, the review documented improved outcomes in skin wounds, atopic dermatitis, vaginal infections, and oral biofilms. All these tissues depend on tight barriers that keep the outside world outside — whether that’s skin keeping bacteria off your bloodstream or vaginal tissue preventing infections.

• Postbiotics act through signaling, not colonization — Postbiotics interact with receptors on cells, influence immune signaling pathways, and regulate gene expression linked to inflammation and repair. Instead of “taking over” your microbiome, they act as messengers that nudge existing systems toward stability.

Postbiotic Supplements — Breakthrough or Overhyped Shortcut?

An article published in The Conversation examined what postbiotic supplements are and whether people actually need them, noting that most postbiotic research focuses on individual compounds, not full supplements.2 For example, certain postbiotics are linked to better sleep quality, mood, or immune responses, but these effects appear in tightly controlled settings. This means results depend on the exact compound, dose, and population studied, which limits how broadly you can apply them to daily life.

• There’s a gap between lab results and real-world health — Many encouraging results come from cell cultures or animal experiments, such as reduced invasion of colon cancer cells or protection against E. coli in laboratory models. However, these findings don’t translate directly to human outcomes.

• Some heat-killed bacteria showed targeted immune effects in people — The article highlighted a double-blind, placebo-controlled study where a heat-killed strain of Lactobacillus pentosus lowered the likelihood of older adults developing the common cold.3

Another review found that a heat-killed Lactobacillus acidophilus strain reduced both risk and duration of diarrhea in children.4 The strongest clinical support, however, existed for butyrate, an SCFA linked to symptom improvement in people with inflammatory bowel disease in human studies.5

Butyrate doesn’t just feed colon cells — it actually reaches into the cell nucleus and influences which genes get turned on or off, particularly genes controlling inflammation and cellular repair. This epigenetic effect explains why butyrate shows up consistently in research on inflammatory bowel disease.

• Whole foods delivered broader benefits than supplements — Foods like grass fed yogurt paired with fruit provide probiotics, prebiotics, and nutrients together. This combination allows your gut to produce postbiotics naturally while also supplying calcium, protein, potassium, and vitamins. This reinforces that everyday food choices influence gut health more reliably than expensive supplements.

• Cost and payoff rarely favored supplements for the average person — Postbiotics resist heat, oxygen, and time, which makes labels more accurate and storage easier. They also avoid risks linked to live bacteria, which matters for severely immunocompromised individuals. However, supplements often cost more than dietary changes while delivering narrower benefits. As long as your gut is healthy, investing in varied, fiber-rich foods typically produces stronger overall health returns.

How to Support Postbiotic Production the Right Way

Here’s the good news: you don’t need to understand cellular signaling pathways to benefit from postbiotics. Your gut already has the blueprint. Your job is simply to provide the raw materials and get out of the way.

This means if you want the benefits linked to postbiotics, the answer isn’t simply reaching for another bottle on the shelf. The real leverage point is the environment where postbiotics form. Your gut bacteria already produce these compounds when conditions support them. When digestion breaks down, production drops. So, the goal is straightforward — give your gut what it needs and let it do what it already knows how to do.

1. Feed the bacteria you already have before buying bacteria in a bottle — Food comes first because postbiotics form during digestion, not in a capsule. When you eat a range of whole foods that your gut bacteria can break down, your body produces these compounds naturally — alongside minerals, vitamins, and protein. A supplement can’t replicate that full package.

2. Use fermented foods as a daily foundation — If you tolerate fermented foods, make them a regular part of your routine — think sauerkraut with dinner, a spoonful of kimchi at lunch, grass fed kefir in a morning smoothie, or a small serving of miso soup alongside your meal. They supply bacteria that already know how to generate postbiotics once they receive the right fuel. Don’t treat this as a one-time experiment.
Consuming small amounts of fermented foods daily compounds over time and builds a more resilient gut environment. Aim for 2 to 4 tablespoons of fermented vegetables daily, or 4 to 8 ounces of grass fed kefir or yogurt. If you’re new to fermented foods, start with 1 teaspoon and increase gradually over two to three weeks to avoid digestive upset.
If fermented foods consistently cause bloating, headaches, or digestive distress even at tiny doses, you may have small intestinal bacterial overgrowth (SIBO), histamine intolerance, or bacterial overgrowth. In these cases, address the underlying condition first with a qualified integrative practitioner before reintroducing fermented foods.

3. Pair foods instead of isolating nutrients — Combine foods that contain live bacteria with foods that feed them. For example, pairing yogurt with berries or kimchi alongside a fiber-rich meal gives your gut bacteria both the microbes and the fuel they need to generate postbiotics on their own. This keeps postbiotic production running without the mental load of tracking compounds or counting doses. Just meals that work together instead of in isolation.

4. Consider a postbiotic Akkermansia supplement — but prepare your gut first — A key gut bacterium called Akkermansia muciniphila, which I call Akker, lives in your gut’s mucus layer, where it helps produce SCFAs and repairs the barrier that protects you from toxins. Your gut’s mucus layer acts as a buffer zone between bacteria and your intestinal cells.
When this layer thins — from stress, poor diet, or medications — bacteria migrate closer to the gut wall, triggering inflammation. Akkermansia specializes in mucus metabolism, continuously renewing this protective barrier while generating SCFAs as byproducts. You can take pasteurized, “heat-killed” Akker — a postbiotic form — but timing matters.
As I explain in my new book, “The Weight Loss Cure,” instead of colonizing your gut, postbiotics deliver targeted molecular signals that help strengthen your gut barrier and reduce inflammation. They’re also shelf-stable, acid-resistant, and easy to tolerate, which makes them an excellent addition to a gut-healing strategy alongside probiotic-rich foods and other microbiome-supporting nutrients.
But the key word is “addition” — make sure your gut terrain is healthy before layering in a supplement. Akkermansia thrives in a low-inflammation environment. If your cells are still saturated with linoleic acid (LA) from years of seed oil consumption, supplementing won’t help. Give your body at least six months to clear stored LA by eliminating soybean, corn, sunflower, and other seed oils.
This allows your cellular membranes and mitochondria to rebuild with stable fats, creating the conditions where Akkermansia — and its postbiotic products — can actually function.
This means eliminating soybean, corn, cottonseed, sunflower, safflower, and other vegetable oils — the oils hiding in salad dressings, mayonnaise, restaurant food, and processed snacks. Cook with grass fed butter, ghee, or tallow instead. Read ingredient labels obsessively for the first month until you know which products to avoid.

5. Trust your gut instead of chasing labels — Pay attention to digestion, energy, bowel regularity, and comfort. A short daily check-in tells you more than any marketing claim. For instance, keep a simple daily log for two weeks tracking:

• Bowel movements — Aim for one to two formed stools daily without straining
• Energy — Note mid-afternoon crashes or brain fog
• Bloating — Rate on a scale of zero to 10 after meals
• Sleep quality — Note how often you wake at night

Improvements in two or more categories within three to four weeks suggest your approach is working. If it’s not, adjusting food choices — like focusing on easy-to-digest carbs including fruit and white rice — usually delivers more progress than adding another product to the rotation. Supporting the system that produces postbiotics delivers steadier results than trying to replace it.

FAQs About Postbiotics

Q: What exactly are postbiotics?
A: Postbiotics are the compounds your gut bacteria produce after digesting food, including SCFAs like butyrate, enzymes, amino acids, vitamins, and bacterial cell fragments. They aren’t live bacteria and are created naturally when your gut microbiome functions well.

Q: Do you need postbiotic supplements to get these benefits?
A: Only if your gut isn’t producing enough on its own. Your gut already produces postbiotics when it receives the right food. Supplements deliver isolated compounds, while whole foods support the entire system that generates postbiotics naturally and consistently.

Q: What health effects do postbiotics actually have?
A: Research shows postbiotics strengthen gut barrier integrity, reduce inflammation and oxidative stress, and selectively suppress harmful microbes without disrupting beneficial ones. The strongest benefits appear in people with gut or barrier-related problems rather than in already healthy individuals.

Q: Why don’t postbiotic supplements create lasting changes?
A: Postbiotics don’t reproduce or colonize your gut. Once intake stops, their effects stop. Lasting improvements depend on restoring the gut environment that produces postbiotics continuously through digestion.

Q: What’s the most effective way to support postbiotic production?
A: Focus on food first. Regularly eating whole foods, pairing fermented foods with the fibers that feed bacteria, avoiding gut-disrupting fats like LA in vegetable oils, and tracking digestion and energy signals support steady postbiotic production without relying on supplements. Once your gut is healthy, pasteurized, “heat-killed” Akker provides additional support.

Test Your Knowledge with Today’s Quiz!
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Appetite gets stronger
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A New Series of Health Insights Is on the Way

VIKTIG

A New Series of Health Insights Is on the Way

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

For most of history, humans lived in alignment with their biological design. They ate whole foods, moved naturally throughout the day, and followed the rhythms of the sun. But today’s world is completely different. While technology has made life more convenient, it has also introduced new health problems that never existed on this scale.

Diabetes, heart disease, obesity, and autoimmune disorders have become so common that people now see them as unavoidable consequences of aging. Instead of questioning what changed, society has accepted disease as the norm, forgetting that these conditions were once rare.

So what went wrong? The answer lies in the dramatic shifts in diet, movement and environmental exposures. These changes have weakened your body’s natural resilience, replacing health with dysfunction. Reversing the trend means identifying what’s harming your health and reclaiming the ancestral habits that once supported longevity and vitality.

Did the War on Saturated Fat Lead to More Disease?

The widespread adoption of vegetable oils is one of the most consequential dietary shifts in modern history, yet their impact on public health remains deeply controversial. For decades, experts have debated whether these oils are truly beneficial or if they have fueled the very diseases they were meant to prevent.

• The Ancel Keys hypothesis — In the 1950s, Ancel Keys’ Seven Countries Study1 suggested a correlation between saturated fat intake and heart disease. His findings laid the foundation for dietary guidelines that demonized animal fats and promoted vegetable oils as a healthier alternative. However, the study was purely observational and could not establish causation.

• Flawed science and cherry-picked data — Later reviews revealed that Keys selectively omitted data that did not support his hypothesis. Critics have pointed out major methodological flaws, including cherry-picked data and failure to account for confounding factors. This raised concerns that the war on saturated fat has been based on incomplete or misleading science.2,3

• The Rose Corn Oil Trial exposed the risks — As vegetable oil intake skyrocketed, so did rates of obesity, diabetes and heart disease. One of the first challenges to the mainstream narrative came in 1965 with the Rose Corn Oil Trial,4 which tested the effects of replacing dietary fats with corn oil. The trial found that consuming polyunsaturated fats (PUFAs) increased cardiac events and mortality in patients with pre-existing heart disease.

• The safflower oil experiment — A similar pattern emerged in 1978 with the Sydney Diet Heart Study, which evaluated safflower oil, another omega-6-rich vegetable oil. Those who increased their safflower oil intake had higher all-cause mortality rates, including a significant rise in cardiovascular disease and coronary heart disease deaths.5,6

These studies, along with decades of flawed dietary policies, reveal a troubling pattern — one where industry influence and weak science shaped public health recommendations, with devastating consequences. For more insights into the damaging effects of vegetable oils, check out “Vegetable Oils Wreck Your Gut.”

Is the Science Finally Turning Against Vegetable Oils?

Despite early red flags, dietary guidelines continued pushing the idea that vegetable oils are “heart-healthy.” Over the years, research has consistently challenged this narrative, revealing that excessive omega-6 intake from seed oils is a major driver of chronic disease.

• Inflammation and metabolic dysfunction — A 2016 Pharmacology study7 highlighted the dangerously high omega-6 to omega-3 ratio in modern diets as a key factor in inflammation and metabolic disorders.

While dietary guidelines long vilified saturated fat, the real culprit appears to be excessive omega-6 intake from vegetable oils like soybean, corn and sunflower oil. These oils promote oxidative stress and endothelial dysfunction, which are both major contributors to chronic disease.8

• Randomized trials linked vegetable oils to higher mortality — The Pharmacology study also referenced previous randomized controlled trials that replaced animal fats with omega-6-rich oils. Despite lowering LDL cholesterol, these trials consistently found increased cardiovascular disease risk and all-cause mortality, refuting the claim that vegetable oils protect heart health.9

• The oxidized linoleic acid hypothesis — A 2018 Open Heart study10 provided further confirmation that excessive vegetable oil consumption fuels coronary heart disease. Researchers found that linoleic acid (LA) oxidizes inside LDL particles, making them unrecognizable to the liver. Instead, oxidized LDL is taken up by macrophages, forming foam cells that accelerate arterial plaque buildup and increase heart disease risk.

• The omega-6 imbalance and OXLAMs — A 2023 Nutrients study11 examined the disproportionate intake of omega-6 to omega-3 fats in the standard American diet. Researchers found that modern diets contain 14 to 25 times more omega-6 than omega-3 fats, with the majority of omega-6 coming from LA in vegetable oils.

This imbalance increases the formation of oxidized linoleic acid metabolites (OXLAMs), which are linked to cardiovascular disease, cancer, Alzheimer’s and other chronic conditions.

• Linoleic acid’s persistence in the body — One of the most alarming revelations from the 2023 Nutrients study12 was that LA has a half-life of approximately two years. Unlike other dietary fats, LA lingers in human tissues, meaning its harmful effects persist long-term even after reducing intake. This explains why reversing damage from vegetable oil consumption takes time.

Reducing linoleic acid intake could be one of the most powerful steps you take for long-term cardiovascular and metabolic health. Learn more in “Linoleic Acid — The Most Destructive Ingredient in Your Diet.”

Are Modern Chemicals Hijacking Your Endocrine System?

The hormones produced by your endocrine system regulate nearly every essential function in your body, from metabolism and reproduction to growth, immunity, and brain development. In recent decades, exposure to endocrine-disrupting chemicals (EDCs) has surged, coinciding with rising rates of infertility, thyroid disorders, metabolic syndrome and hormone-sensitive cancers.13

• Endocrine disruptors are pervasive — EDCs mimic, block or alter natural hormones. These chemicals have become nearly impossible to avoid, contaminating food, water, air, and even household products. They are found in plastics, pesticides, personal care items, industrial waste and common consumer goods, exposing people through ingestion, inhalation, and skin contact.14

• Environmental toxins accumulate in the body — According to the Endocrine Society,15 nearly 85,000 synthetic chemicals are in circulation, with at least 1,000 classified as endocrine disruptors. Many of these persist in the environment, accumulating in human tissues. Even low daily exposure compound over time, leading to chronic hormone disruption.

• Food and water are hidden sources of contamination — Common agricultural and industrial chemicals have well-documented endocrine-disrupting effects. For instance, atrazine, one of the most widely used herbicides, has been linked to reproductive toxicity.16

Perchlorate, found in rocket fuel, explosives and even drinking water, interferes with thyroid hormone production and metabolism,17 while dioxins, byproducts of herbicide production and paper bleaching, accumulate in fatty tissues and disrupt immune function, fetal development and reproductive health.18

• Household products fuel hormonal disruptions — Bisphenol A (BPA), commonly found in plastics and canned food linings, has been linked to infertility and metabolic disorders.19 Phthalates, used in cosmetics, fragrances and food packaging, disrupt testosterone levels and have been associated with reproductive dysfunction.20

Flame retardants like PBDEs, found in furniture and carpets, are known to alter thyroid function and neurodevelopment, while PFAS, “forever chemicals” found in nonstick cookware and waterproof textiles, accumulate in the body and interfere with immune and hormonal function.21

• Even banned chemicals and natural compounds pose risks — Despite being banned for decades, PCBs continue to pollute the environment and persist in the food chain, increasing your risk of cancer and neurological disorders.22 Meanwhile, triclosan, once used in antibacterial soaps, has been linked to hormonal imbalances and antimicrobial resistance.23

Even some naturally occurring compounds, such as phytoestrogens in soy and certain legumes, mimic estrogen and influence hormone-sensitive conditions.24

Discover more about the toxic chemicals lurking in everyday household products in “Exposing Toxic Chemicals in Consumer Products.”

Are Endocrine Disruptors Fueling the Decline in Health?

Mounting research shows that even low doses of endocrine-disrupting chemicals (EDCs) have profound health effects. The endocrine system is highly sensitive to minute hormonal changes, meaning exposures once considered “insignificant” are still biologically disruptive.25 Unlike other toxins, EDCs do not follow a predictable dose-response curve — lower exposures are sometimes just as harmful as higher doses.26

• Early-life exposure and chronic disease risk — Studies have linked early-life exposure to endocrine disruptors with increased risks of obesity, diabetes, infertility, and hormone-dependent cancers. Research funded by the National Institute of Environmental Health Sciences (NIEHS) has shown that common EDCs interfere with multiple biological systems, disrupting hormonal balance at vital stages of development.27

• Neurodevelopmental disruptions — A JAMA study28 found that phthalates were strongly associated with ADHD-related behaviors in adolescents. Higher urinary concentrations of certain phthalates correlated with increased impulsivity, difficulty focusing and behavioral dysregulation, suggesting that early-life exposure may interfere with neurodevelopmental processes.

• Epigenetic damage and generational effects — The synthetic estrogen diethylstilbestrol (DES), once prescribed to pregnant women, has been linked to epigenetic changes that affect multiple generations. Grandchildren of women who took DES show higher rates of ADHD, infertility, structural abnormalities and hormone-related cancers.29,30

• Metabolic dysfunction and insulin resistance — Research has linked EDCs to metabolic dysfunction, particularly in relation to diabetes and obesity. Long-term exposure to arsenic, a known environmental contaminant found in some drinking water sources, has been shown to disrupt metabolism and increase the risk of insulin resistance and Type 2 diabetes.31

• Widespread BPA substitutes and health risks — A 2022 International Journal of Environmental Research and Public Health study32 found that bisphenol S (BPS) and bisphenol F (BPF), commonly used substitutes for BPA, were present in 89.4% of urine samples from U.S. adults and 66.5% of samples from U.S. children. These chemicals, often marketed as safer alternatives, have been linked to a higher risk of obesity and diabetes.

To discover strategies for minimizing your exposure to EDCs, check out “Most Food Packaging Contain Hundreds of Carcinogens.”

Is Modern Life Destroying Mitochondrial Health?

In the past, survival depended on movement, real food, and exposure to the natural environment. Physical activity wasn’t a choice but a necessity. Nutrient intake wasn’t tracked because whole foods provided everything needed for energy and repair. Sunlight dictated sleep cycles, set metabolic rhythms and directly influenced hormone function. This wasn’t a “healthy lifestyle” — it was just life.

• Chronic inactivity weakens metabolism — Modern life encourages prolonged sitting and minimal movement, disrupting metabolic function. When muscles aren’t used, they weaken, making it harder to regulate blood sugar and sustain energy levels.

Inactivity slows circulation, increases fat storage and leads to declining endurance.33,34 Over time, even small amounts of exertion feel exhausting, reinforcing a cycle of doing less and feeling worse.

• Ultraprocessed diets fuel mitochondrial dysfunction — Traditional meals that centered around whole, nutrient-dense foods have been replaced by ultraprocessed products loaded with refined sugars and industrial seed oils.

Instead of providing energy, these foods overwhelm your body with inflammatory compounds that disrupt mitochondrial function, impair hormone balance and accelerate metabolic decline.

• Lack of sunlight disrupts circadian rhythms — Natural light plays a vital role in regulating circadian rhythms and hormone cycles.35 Without adequate sunlight exposure, sleep quality declines, stress levels rise and metabolism slows. At the same time, excessive artificial light, especially from screens, confuses the body’s natural day-night signals, leading to restless nights and sluggish mornings.

• Environmental toxins compound the damage — Beyond poor diet and inactivity, daily exposure to toxic seed oils and environmental chemicals further interferes with mitochondrial efficiency. These compounds damage cellular processes, increase oxidative stress and promote systemic inflammation, making it even harder for your body to produce energy and maintain metabolic stability.

• The consequences are impossible to ignore — The strength and resilience that once defined human health have been replaced by chronic fatigue, metabolic dysfunction and an increasing reliance on medications just to function. The farther people stray from the conditions their bodies were designed for, the harder it becomes to sustain long-term health.

Modern life is working against your biology. Reclaiming mitochondrial health requires intentional movement, real food, natural light and an environment that supports — not sabotages — cellular function.

How to Reverse the Trend — A Healthier Future Inspired by the Past

History proves that when people eat real food, stay active and live in sync with nature, they remain healthier well into old age. Chronic disease is not an inevitable consequence of aging — it’s a consequence of modern lifestyle shifts. The lifestyles of traditional cultures provide a blueprint for reversing modern health decline.

• Mitochondrial health determines longevity — Your body’s ability to repair, defend and sustain itself depends entirely on your mitochondrial function. When mitochondria fail, energy production collapses, setting the stage for chronic disease. Restoring mitochondrial health is the key to reversing metabolic dysfunction and reclaiming long-term vitality.

• Eliminating toxic inputs supports cellular repair — Removing industrial seed oils, processed foods and environmental toxins eliminates the biggest disruptors of mitochondrial efficiency. These substances overload the body with oxidative stress and inflammation, making it harder to generate clean energy and sustain metabolic balance.

• Sunlight and natural rhythms restore balance — Daily exposure to natural light regulates circadian rhythms, supports hormonal function and enhances mitochondrial performance. Unlike artificial light, sunlight optimizes energy metabolism and reinforces the body’s internal clock, improving sleep, mood and overall resilience.

• Whole foods fuel energy production — Traditional diets based on nutrient-dense, unprocessed foods provide the essential building blocks for mitochondrial function. High-quality proteins, healthy fats and bioavailable micronutrients sustain cellular energy production and prevent the metabolic damage caused by modern ultraprocessed diets.

No medication or medical intervention can replace the fundamental conditions that sustain life. Real healing happens when you remove the obstacles that drain mitochondrial function and replenish the body with what it needs to generate energy efficiently. By restoring these ancestral foundations, you unlock the body’s ability to heal from virtually any disease, without relying on temporary fixes that only mask the underlying problem.

FAQ — Common Questions About Modern Health Decline

Q: Why did vegetable oils replace natural fats?

A: Industrially processed seed oils were marketed as a “healthier” alternative to animal fats, despite mounting evidence that their high linoleic acid content fuels chronic inflammation and disease.

Q: Which toxins are most concerning today?

A: Pesticides like glyphosate, hormone disruptors like BPA and phthalates, and industrial residues like PFAS and PCBs are among the most damaging, linked to various chronic diseases like cancer and infertility.

Q: What’s the best way to support mitochondrial health?

A: Prioritize whole, unprocessed foods, engage in regular physical activity, get daily sunlight exposure and minimize exposure to endocrine disruptors and processed seed oils.

Q: How can I reduce exposure to endocrine disruptors?

A: Opt for glass or stainless steel containers for food and drinks, filter your water to remove contaminants, and minimize plastic use — especially for food storage and packaging. Choose personal care products free from synthetic chemicals and prioritize organic foods to reduce pesticide exposure.

Q: What’s the most impactful lifestyle change for reclaiming health?

A: Eliminating seed oils, restoring natural movement, improving sleep hygiene and reducing environmental toxins are the most powerful steps for long-term resilience.

A New Series of Health Insights Is on the Way

VIKTIG

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

Walking is one of the most accessible ways to care for your health. You don’t need special gear, a gym membership, or a carefully planned routine — simply do it on your way to the store, around your neighborhood, or during a short break in your day. With every step, you’re engaging your body in a movement that has supported human health for generations.

Much of the conversation around walking has centered on how many minutes you log or whether you hit familiar targets like 10,000 steps a day. These measures are useful for keeping track, yet they overlook an equally important aspect of walking that influences how much you actually gain from it — the speed of your stride.

That simple but often ignored factor was the subject of a study recently published in the American Journal of Preventive Medicine. Nearly 80,000 adults from different backgrounds were followed for close to two decades, as researchers looked beyond step counts to ask a deeper question — could the pace of your walk reveal more about its impact on your health and longevity than time alone?

New Study Shows Pace Changes the Payoff of Walking

To explore whether speed matters as much as time on your feet, researchers asked participants to report how long they walked each day and whether it was at a slow or brisk pace. This simple distinction allowed them to capture everyday walking habits in a way that reflected real life, rather than a laboratory setting. Over years of follow-up, they compared walking patterns with health outcomes to see which approach offered greater protection.1

• The study followed long-term outcomes — Researchers tracked deaths over nearly two decades and compared them with participants’ reported walking patterns. This extended follow-up made it possible to see how daily pace translated into survival, while also accounting for other lifestyle factors such as diet, smoking, and different forms of exercise.

• Brisk walking lowered the risk of early death — Participants who reported including brisk, deliberate walking in their daily routine showed a clear survival advantage compared to those who walked only at slower paces.

What stood out most was that the benefit did not require an extreme level of effort. According to the authors, “Fast walking as little as 15 minutes a day was associated with a nearly 20% reduction in total mortality.”2

• Cardiovascular disease was most affected — The protective effect of brisk walking was strongest against deaths caused by cardiovascular conditions, particularly ischemic heart disease and heart failure. These diseases remain the leading causes of death worldwide, and the study showed that even a modest daily practice of brisk walking provided meaningful protection against them.

• Slow walking still offered benefits — Participants who reported more than three hours of slow walking per day had only a small, statistically borderline reduction in overall mortality, and the results were not as consistent as those for brisk walking.

However, in a secondary analysis, longer durations of slow walking were associated with reduced risk of ischemic heart disease, echoing prior studies that suggest light-intensity walking still supports cardiometabolic health.

• Brisk walking acted as an aerobic workout — A faster pace was described in the study as a form of aerobic exercise that improves cardiac output, increases oxygen delivery to muscles, and makes the heart pump more efficiently. These changes strengthen cardiovascular health, help regulate weight and blood pressure, and reduce the risks tied to obesity and poor metabolic function.

• The benefits held regardless of other exercise — Brisk walking reduced mortality risk regardless of how much other leisure-time physical activity participants engaged in, including activities such as bowling, dancing, golfing, softball, jogging, aerobics, bicycling, tennis, swimming, weightlifting, or basketball. This means walking briskly adds another layer of protection for those who already lead active lives.

• People with health conditions gained the most — The improvements from brisk walking were particularly pronounced in participants who entered the study with chronic health issues such as high blood pressure, diabetes, or obesity. For these individuals, walking faster helped restore lost ground, improving circulation, metabolism, and cardiac function in ways that offered outsized benefits compared to healthier participants.

But how fast exactly is brisk walking? In the study, brisk walking was defined by the participants’ own sense of moving at a faster, deliberate pace — enough that your heart works harder and your breathing deepens compared to casual strolling. Public health guidelines describe this as the level of effort where you’re able to talk but not sing comfortably, which typically falls in the range of 2.5 to 3 miles per hour.3,4

Other Ways Walking Benefits Your Overall Health

While the study highlights that brisk walking delivers the greatest protection, it’s important to remember that walking in any form remains one of the most valuable habits to build into your life. Beyond its effect on longevity, walking is a low-impact activity that supports nearly every system. Here are some of the key ways walking strengthens and protects your health:

• Improves blood sugar control and metabolic health — Regular walking helps your muscles absorb glucose more efficiently, which lowers blood sugar levels and improves insulin sensitivity. This makes walking particularly important for preventing or managing Type 2 diabetes. Studies also show that daily walking lowers the risk of developing metabolic syndrome and helps regulate weight by increasing energy expenditure.5,6

• Strengthens bones and muscles — Walking strengthens your bones and muscles by providing weight-bearing stimulation each time your feet strike the ground. That impact signals bone cells to build and maintain density, lowering your risk of osteoporosis.7

At the same time, the repeated contraction of your leg and core muscles keeps them active, improving protein turnover and preserving muscle fibers. This ongoing engagement helps prevent sarcopenia, the gradual loss of strength and muscle mass that accelerates with age.8

• Enhances mitochondrial function and slows aging — Walking stimulates the creation of new mitochondria and enhances the function of existing ones, improving how efficiently your cells produce energy. This boost in mitochondrial health increases resilience against age-related decline, with research showing that regular walking activates genes linked to slowing the aging process.9

• Supports mental health and cognitive function — Walking supports brain function by increasing blood and oxygen flow, encouraging the growth of new neurons, and enhancing connections between brain regions. It also nurtures your emotional health, reduces symptoms of depression and anxiety, sharpens memory, and improves overall mood.10

• Boosts immune resilience — Walking stimulates the production and circulation of key immune cells such as natural killer cells and lymphocytes, which strengthen your body’s ability to fight infections and reduce inflammation.11

• Promotes better sleep — Walking, especially when done outdoors with natural light exposure, helps regulate your circadian rhythm and melatonin production, resulting in deeper, more restorative sleep.12

Whether taken as short daily outings or incorporated into routines with greater intensity, walking builds resilience step by step. For a deeper look at how walking benefits your well-being, read “Don’t Underestimate the Power of a Good Walk.”

7 Additional Strategies to Maximize the Benefits of Walking

Aside from picking up your pace, there are other ways to make walking an even more powerful practice. How you vary your routine, the environment you choose, and the way you use your walking time all add meaningful benefits. Here are strategies I recommend to make each step work harder for your health:

1. Incorporate interval walking — Research shows that alternating slower and faster paces, a method known as interval walking training (IWT), improves fitness more than keeping the same speed. The routine typically involves three minutes of relaxed walking followed by three minutes of brisk walking, repeated for about 30 minutes.

When practiced regularly, IWT lowers blood pressure, eases symptoms of depression, strengthens the hamstrings, improves aerobic endurance, and even reduces stroke risk.13

2. Use a weighted vest or backpack for added resistance — Walking with extra weight engages more muscles, increases oxygen use, and raises the intensity of the workout. Research shows that women aged 65 to 74 who wore weighted vests improved leg power by 10% to 11%, and younger adults also experienced greater training effects without changes to their natural stride.14

To do this safely, begin with a light load, make sure the weight is distributed evenly, and add more gradually as your body becomes stronger. Learn more about this approach in “Pros and Cons of Wearing a Weighted Vest During Walks.”

3. Try Nordic walking to involve your upper body — Nordic walking is done with fixed-length poles similar to ski poles, which you plant into the ground as you walk. This technique turns walking into a full-body activity by engaging your arms, shoulders, and core along with your legs.

Because it uses about 90% of your muscles, it raises oxygen use by 18% to 25% compared to regular walking at the same pace. The added involvement of the upper body improves posture, balance, and calorie burn, giving you more benefit from the same distance without making the effort feel dramatically harder.15

4. Walk outdoors for mental and physical renewal — Walking outdoors offers benefits that go well beyond what you get on a treadmill. Natural settings help ease tension, anxiety, and fatigue while lifting your mood, and the added sunlight supports vitamin D production and healthy circadian rhythms.16

You’ll get the greatest effect if you spend at least part of your walk outside during midday, when sunlight exposure is strongest. Just remember to follow safe sun exposure guidelines, especially if your diet has been high in vegetable oils. I explained this further in “Having Optimal Vitamin D Levels Helps Lower Your Risk of Melanoma.”

5. Use walking time for creativity and reflection — A 2023 study found that even short bouts of walking boosted creative performance on problem-solving tasks.17 Use your walks as a chance to brainstorm, reflect, or listen to educational audio, making the time productive for both your body and your mind.

6. Bring a social element to your walks — Walking with a friend, family member, or pet makes the habit easier to maintain and more enjoyable. Social interaction during physical activity has been described as a “longevity goldmine” because it combines movement with connection, both of which are linked to longer life and better well-being. Regular companionship during walks also provides accountability, helping you stay consistent over time.18

7. Track your steps and progress — Monitoring your daily walking helps you stay consistent and motivated. It also makes it easier to set personal goals and celebrate steady progress. One of the tools you can use to do this is the Mercola Health Coach app, which will be released soon.

> > > > > Click Here

A New Series of Health Insights Is on the Way

VIKTIG

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

Acetaminophen is one of the most commonly used painkillers in the world, found in countless household medicine cabinets and often taken daily for everything from headaches to arthritis. Because it’s sold over the counter, many people assume it’s safe. Yet its widespread use hides a darker truth — this drug is also the leading cause of acute liver failure in developed countries, sending thousands to emergency rooms each year.1

What makes the situation more alarming is how easily the risks are overlooked. Many people are unaware that acetaminophen is not only in Tylenol but also in dozens of cold, flu, and sleep remedies. This makes it easy to exceed the recommended dose without realizing it. For older adults, who often rely on it for chronic pain, the risks grow even higher, adding strain not only to the liver but also to the heart, kidneys, and digestive system.

The real concern is that a product marketed as safe for daily relief carries such wide-reaching harm. From liver stress and memory loss to bleeding ulcers and high blood pressure, the evidence shows that acetaminophen is far from harmless. Understanding these dangers is the first step to protecting yourself and exploring safer alternatives that address pain without putting your long-term health at risk.

Acetaminophen’s Hidden Dangers to Your Liver

A report from the National Library of Medicine’s LiverTox resource explains that this common over-the-counter drug, long marketed as safe when taken properly, is in fact “a well-established cause of liver injury,” with severe cases tied to high or repeated doses.2

• Healthy adults taking 4 grams of acetaminophen daily developed spikes in liver enzymes within just a week — These enzymes are markers of liver stress. Other cases involved individuals who were malnourished, drinking alcohol, or living with chronic liver disease — all conditions that lower your body’s ability to defend against toxins. Children were also affected when caregivers miscalculated dosages or used adult-sized tablets, showing that no group is fully protected from harm.

• Signs of liver harm were seen in more than three-quarters of participants — In a clinical trial cited by LiverTox, 76% of participants taking high therapeutic doses of acetaminophen developed liver enzyme elevations above the normal range.

Within this group, 39% had levels more than triple the normal limit, while 25% showed increases greater than five times the upper limit. These results are striking because the participants were otherwise healthy adults, not people with pre-existing disease. The numbers make it clear: even “safe” doses often overwhelm the liver in a matter of days.

• Acetaminophen toxicity develops in a predictable timeline — Within 24 to 72 hours after overdose, enzyme levels skyrocket — often reaching values over 2,000 units per liter, compared with a normal of less than 40. By 48 to 96 hours, patients present with jaundice, confusion, and even signs of acute liver failure.

This progression is not limited to intentional overdoses; so-called therapeutic misadventures, when people unknowingly take multiple products containing acetaminophen, follow a similar pattern.

• The danger comes from a toxic breakdown product — Normally, your liver quickly detoxifies this by using glutathione, your body’s master antioxidant. But once glutathione stores run low — whether from poor diet, alcohol, illness, or simply too much acetaminophen — the toxic compound builds up.

When that happens, the breakdown product binds to important proteins inside liver cells, triggering cell death through apoptotic pathways. This explains why acetaminophen injury is so sudden and severe.

Why Tylenol PM Raises Serious Health Concerns

A report from the Daily Mail featured insights from Dr. Ethan Melillo, a pharmacist from Rhode Island, who described Tylenol PM as one of the drugs he “hates” because of the long-term risks tied to its ingredients.3

He explained that this over-the-counter nighttime painkiller, which grosses nearly $1 billion annually, is widely misused and poses risks of liver damage, dementia, and other complications. Unlike prescription drugs that are closely monitored, this product is marketed as safe for everyday aches, making it more likely to be taken without caution.

• Misuse occurs because people see Tylenol PM as harmless — However, it combines acetaminophen with diphenhydramine — a double hit for your body. Acetaminophen places stress on your liver, while diphenhydramine, the same ingredient found in Benadryl, blocks acetylcholine, a brain chemical involved in memory. In his words, regular use “could cause memory loss” and contribute to long-term cognitive decline.

• Details on liver risks — If you take more than 4,000 mg of acetaminophen in a day, which equals eight Tylenol PM pills, your liver becomes overwhelmed. When that happens, a toxic byproduct accumulates and binds to proteins in liver cells, causing direct injury and setting the stage for organ failure. Melillo stressed that many people don’t realize how many products also contain acetaminophen, so stacking multiple medications raises the risk without you knowing it.

• Concerns about brain health — Diphenhydramine brings its own set of issues. Because it’s a type of drug that blocks signals in your brain needed for memory, focus, and learning, it interferes with acetylcholine, the chemical your brain uses to carry out those functions.

Blocking this pathway leads to short-term drowsiness, which is why people take it to sleep. But with regular use, the tradeoff is much larger: impaired memory and a higher risk of dementia. A study cited in the report found that taking anticholinergics daily for the equivalent of three years was linked to a 54% increase in dementia risk compared with shorter-term use.4

• Behavioral changes and risk perception — Another surprising finding tied to acetaminophen is its effect on decision-making. In one study, participants who took 1,000 mg rated risky activities like bungee jumping and skydiving as less dangerous compared to those who took a placebo.

Researchers from The Ohio State University concluded that acetaminophen dulls both emotional responses and risk awareness, creating a subtle but important shift in how people judge danger.5 This means your nightly pain pill not only stresses your liver and brain but also changes the way you perceive everyday risks.

Older Adults Face Widespread Harm from Long-Term Acetaminophen Use

Research published in Arthritis Care & Research examined the long-term health effects of acetaminophen use in older adults.6 The investigators focused on individuals aged 65 and older, analyzing their health outcomes when the drug was used regularly over time. Unlike short-term safety trials, this study looked at chronic use, which reflects how many older adults actually take acetaminophen to manage arthritis, back pain, and other age-related conditions.

• Long-term acetaminophen use was linked to a wide range of serious complications — These included gastrointestinal bleeding and ulcers, increased risks of heart failure and high blood pressure, and a higher incidence of chronic kidney disease. For patients, this means that the very drug prescribed as a “safer” alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) brought with it a nearly identical burden of systemic risks.

• The study revealed a sharp increase in gastrointestinal harm — Participants on long-term acetaminophen therapy experienced significantly higher rates of stomach and intestinal bleeding, ulcers, and even perforations, which are tears in your stomach lining. These complications were once thought to be mostly tied to NSAIDs like ibuprofen, but this study revealed that acetaminophen carries similar dangers when used habitually in older adults.

• Serious impact on the heart — Regular users of acetaminophen showed increased risks for both heart failure and high blood pressure. Heart failure means your heart cannot pump blood efficiently, while high blood pressure places constant strain on blood vessels.

• Chronic kidney disease also emerged as a serious risk for long-term users — Kidneys are responsible for filtering waste products from your blood, and the study indicated that sustained acetaminophen intake accelerates their decline. For older adults already dealing with reduced kidney reserve, the drug placed an added burden that increased the likelihood of progressing to advanced kidney disease.

• How acetaminophen harms your organs — The researchers found that acetaminophen disrupts your body’s normal protective systems. It lowers the amount of natural chemicals that keep blood flowing to your kidneys, help control blood pressure, and protect your stomach lining. When prostaglandins drop too low, your stomach, heart, and kidneys lose that protection. Over time, this makes these organs more likely to get damaged, which matches the problems seen in the study.

How to Safely Manage Pain Without Relying on Acetaminophen

I don’t recommend using acetaminophen for minor aches and pains. Instead, try one of the many natural pain relief options available that provide comfort without stressing your liver, heart, kidneys, or brain. The risks tied to this drug are too great to ignore, especially when safer and often more effective solutions are within your reach. Here are five practical steps to protect yourself and explore better alternatives.

1. Avoid acetaminophen whenever possible — Your first line of defense is simply not reaching for acetaminophen unless it is absolutely necessary. If you’re dealing with a mild headache, sore muscles from exercise, or day-to-day joint stiffness, avoid defaulting to Tylenol or Tylenol PM.

The science shows these small, routine doses still place stress on your liver over time. Shifting your mindset to view acetaminophen as a last resort instead of a first choice is one of the most powerful steps you can take.

2. Explore natural pain relief alternatives — Many safe options exist that help with pain and inflammation without damaging your organs. Consider turmeric or curcumin for joint pain, magnesium for muscle relaxation and cramps, or herbal remedies for chronic pain.

If you’re struggling with sleep, calming herbal teas such as chamomile and attention to better sleep hygiene ease you into rest without the brain risks linked to diphenhydramine. These choices don’t just dull symptoms — they support whole-body health.

3. Strengthen your body’s defenses with food — Since acetaminophen damages your liver by depleting glutathione, your best long-term protection is keeping glutathione strong. Eat sulfur-rich foods like garlic, onions, and broccoli, which help your body produce more of this key antioxidant.

If you frequently experience aches, focusing on nutrition gives your liver resilience while also addressing the root causes of pain, such as chronic inflammation or oxidative stress. N-acetylcysteine (NAC) also boosts production of glutathione.

4. Understand the role of NAC in emergencies — NAC is the emergency antidote used in hospitals for acetaminophen overdose because it replenishes glutathione so quickly. If you accidentally take too much acetaminophen, NAC is lifesaving. While you should not rely on NAC as a routine “safety net” for daily use, it’s important to understand how it works. By boosting glutathione, NAC helps neutralize acetaminophen’s toxic byproducts and prevents catastrophic liver failure.

5. Adopt lifestyle strategies that lower your need for painkillers — Daily walks, stretching routines, stress management, and good sleep habits all reduce your reliance on pills. If you’re an older adult dealing with arthritis or chronic pain, gentle movement practices like yoga or tai chi are especially helpful.

These daily steps lower inflammation, support circulation, and help you feel more comfortable without reaching for acetaminophen. By building these habits, you put yourself in control of your pain management instead of depending on a drug that carries hidden risks.

FAQs About Acetaminophen Risks

Q: Why is acetaminophen considered dangerous if it’s sold over the counter?
A: Acetaminophen is widely available, but it’s also the leading cause of acute liver failure in developed countries. Even standard doses raise liver enzymes in healthy adults, a sign of liver stress, and long-term use adds risks for heart, kidney, and digestive problems.

Q: What makes Tylenol PM especially risky?
A: Tylenol PM combines acetaminophen with diphenhydramine, a drug that interferes with brain chemicals needed for memory, focus, and learning. This double hit harms both liver and brain health, and long-term use has been linked to higher dementia risk.

Q: Are older adults at greater risk from acetaminophen?
A: Yes. Research shows older adults who take acetaminophen long term face increased risks of gastrointestinal bleeding, ulcers, high blood pressure, heart failure, and chronic kidney disease. For this group, acetaminophen is no safer than NSAIDs.

Q: How does acetaminophen damage my body?
A: The drug creates a toxic byproduct that overwhelms your liver’s defenses when glutathione, your body’s master antioxidant, runs low. It also disrupts protective systems that normally safeguard your stomach, heart, and kidneys, making them more vulnerable to damage over time.

Q: What safer alternatives exist for pain relief?
A: Instead of acetaminophen for minor pain, try natural remedies like curcumin, herbs, or magnesium, along with lifestyle practices such as walking, stretching, or yoga. For sleep, use calming teas or good sleep hygiene. Supporting glutathione production through diet — and knowing that NAC is used as an emergency antidote for overdose — offers additional protection.

Hard training taxes your body faster than most people realize. During intense exercise, muscle cells dramatically increase energy turnover, and that surge places immediate strain on the systems that keep power output stable. When those systems fall behind, performance drops first, followed by slower recovery and lingering soreness that compounds over time.

At the center of this breakdown is coenzyme Q10 (CoQ10, also known as ubiquinone), a fat-soluble compound your cells rely on to turn fuel into usable energy inside mitochondria. You get small amounts from foods like organ meats, red meat and fatty fish, but levels steadily decline with age, ongoing stress and repeated high training loads.

When demand outpaces supply, muscles lose efficiency long before you feel “overtrained.” This disconnect appears often in conversations about performance and recovery. People assume fatigue means they need more effort, stimulants or more rest days, when the real problem is depleted cellular fuel.

Once that gap widens, every workout feels heavier than it should, and progress slows despite consistent training. This is why researchers began testing CoQ10 strategies under real training stress, measuring how changes in energy availability show up as differences in power, fatigue, and muscle damage.

CoQ10 Boosts Real-World Training Performance

A study published in the journal Antioxidants evaluated whether two weeks of CoQ10 use changed strength output, fatigue perception, and muscle damage after repeated bouts of strenuous training.1 The researchers focused on training conditions that mirror real-world physical stress rather than idealized lab protocols, which matters if you lift, train hard, or perform physically demanding work.

The researchers set out to answer a practical question: When training intensity spikes, does supporting cellular energy reduce breakdown and improve performance, or does the body simply hit a wall regardless of support? One hundred healthy, male firefighters from Granada, Spain, took part in the trial. This group trains regularly but still experiences fatigue, soreness, and performance drop-offs when workloads rise, which mirrors what many active adults face.

• Participants taking CoQ10 consistently outperformed the placebo group — Those receiving 200 milligrams (mg) per day of CoQ10 completed more repetitions and lifted heavier average loads during high-intensity circuit weight training.
Even though the CoQ10 group did more work, their ratings of perceived exertion stayed similar to the placebo group — they worked harder without feeling like they were pushing harder. Improvements showed up within the two-week supplementation window, not after months of use.
• Objective strength and power metrics confirmed the performance effect — Researchers measured peak power, movement speed, and force during bench press exercises. CoQ10 users showed higher peak power and force at several points during testing.
Power levels stayed higher even as fatigue accumulated. While both groups experienced declines during later sessions, the CoQ10 group maintained higher values across multiple sets and test days. This reflects better resilience rather than just a one-time boost.
• CoQ10 reduced signs of muscle damage — Blood tests showed lower markers of muscle breakdown after hard exercise in the supplemented group, indicating the muscles were better protected from training stress. The clearest separation between groups showed up after the second day of intense training, when cumulative fatigue peaked.
This suggests CoQ10 helps most when recovery demands stack up. Strenuous exercise increases free radical production inside muscle fibers, which damages membranes and proteins. CoQ10 reduced this oxidative burden, limiting leakage of muscle proteins into the bloodstream.
• Mitochondrial energy production explained much of the effect — CoQ10 sits inside the mitochondrial electron transport chain, which drives adenosine triphosphate (ATP) production, meaning the fuel your muscles run on. Higher availability supports sustained contraction under load. By supporting mitochondrial function, CoQ10 helped muscles recycle energy faster between contractions.
This explains why power and speed dropped less across sets. Improved blood flow also contributed to performance stability. The study linked CoQ10 use to better nitric oxide signaling and vasodilation, which improves oxygen and nutrient delivery during exercise. Better delivery means less early fatigue.

Intense Exercise Rapidly Drains Antioxidant Reserves

Similarly, research published in Redox Report: Communications in Free Radical Research examined how one bout of intense exercise alters oxidative stress and cellular balance.2 The study investigated how 40 minutes of sustained high-intensity running affected biochemical and cellular stress markers in trained athletes, and whether one month of CoQ10 supplementation could alter those responses.

The focus was on what happens inside blood and immune cells immediately after hard endurance work. Instead of asking whether athletes ran faster, the study measured changes in blood chemistry, antioxidant status, and cellular stress signals before exercise, immediately after, and during recovery. Participants included 21 competitive rugby players who completed both placebo and CoQ10 phases.

• The most immediate change involved sharp shifts in blood chemistry after exercise — Following a single high-intensity run, markers of muscle damage rose markedly, showing acute muscle stress. At the same time, more than 75% of participants showed a drop in CoQ10 levels after exercise.
• This depletion happened fast and consistently — Researchers documented a 3.6% to 4.5% drop in circulating CoQ10 immediately after exercise when no supplementation was used. That rate confirms that endurance stress drains antioxidant reserves during a single session, not over weeks — one reason why overdoing intense exercise often backfires.
• Supplementation preserved antioxidant availability — After one month of CoQ10 use, athletes maintained stable circulating CoQ10 levels following the same exercise bout. This shows a buffering effect, meaning reserves stayed available under stress. Measurements showed that intracellular reactive oxygen species fell significantly during the recovery window at 90 and 150 minutes after exercise in the supplemented group.
• Cells stayed more stable under stress — Key measures showed that the cells’ energy systems remained intact after intense exercise, and athletes using CoQ10 recovered more smoothly.
At the same time, a protective enzyme that helps shield blood fats from damage dropped sharply without supplementation but stayed steadier with CoQ10, while other antioxidant enzymes still declined — showing CoQ10 helped preserve function rather than simply boosting overall antioxidant levels.

CoQ10 Sharpens Peak Power Beyond Training Alone

Related research tested whether CoQ10 adds measurable power gains on top of elite training. The study, published in the Journal of the International Society of Sports Nutrition, investigated whether six weeks of daily CoQ10 supplementation increased maximum power output in young, highly trained athletes preparing for the 2012 Olympic Games.3

Participants included 100 German Olympic-level athletes, including both men and women across multiple sports, who were randomly assigned to receive either 300 mg of CoQ10 or placebo while continuing their individualized training programs.

• Both groups improved, but CoQ10 consistently widened the gap — As expected, structured training increased power in everyone, yet the CoQ10 group improved significantly more than placebo when results were adjusted for body weight. From baseline to six weeks, the placebo group increased peak power by 8.5%, while the CoQ10 group improved by 11%. While a 2.5% advantage seems small, at Olympic margins it separates finalists from medalists.
• Power levels rose in a progressive, stepwise pattern — Measurements taken at three time points showed steady gains at three weeks and larger gains by six weeks in the CoQ10 group. This pattern suggests accumulation inside muscle tissue rather than a short-lived boost. Athletes from rowing, swimming, track and field, canoeing, hockey, and even golf showed similar directional improvements. This indicates the effect is not sport-specific but energy-system specific.
• Muscles were able to make and reuse energy more efficiently — During hard exercise, energy levels usually fall quickly, which leads to faster fatigue. By supporting energy production inside muscle cells, the bottleneck that slows performance was reduced. Heavy training pulls CoQ10 out of circulation and into muscle tissue, where it’s immediately used. This explains why elite athletes often show lower plasma levels despite high internal demand.

How CoQ10 Delivery Has Evolved — And Why Delivery Matters

For many years, I recommended — and personally used — ubiquinol, the reduced form of CoQ10. Compared with standard ubiquinone, ubiquinol does raise blood levels more efficiently in many people, and clinical trials using both forms show meaningful benefits for energy production, exercise performance, and cardiovascular support. If you have been using conventional CoQ10 or ubiquinol and noticed improvements, that response is real and supported by published research.

What has become clearer over time, however, is that circulating levels tell only part of the story. CoQ10 needs to ultimately reach the inside of your cells — and specifically your mitochondria — to support ATP production. Delivery into those tissues determines how efficiently a given dose translates into usable cellular energy. CoQ10 encounters two physiological hurdles along the way:

1. Barrier No. 1: Limited oral absorption — CoQ10 is classified as a Biopharmaceutics Classification System (BCS) Class IV compound. That designation means it has both poor water solubility and poor membrane permeability. A 2023 study published in Pharmaceutics reported that oral CoQ10 absorption averages only 2% to 3% due to low solubility and large molecular size.4 Ubiquinol improves early absorption modestly, with estimates in the 4% to 6% range.
That difference explains why ubiquinol often produces higher plasma levels. This absorption advantage is meaningful at the bloodstream level, but it does not automatically guarantee efficient tissue delivery.
2. Barrier No. 2: Limited transport from blood into cells — After absorption, CoQ10 needs to cross additional biological membranes to enter muscle cells and then the mitochondria themselves. Experimental data show that only a fraction of circulating CoQ10 ultimately enters cells. A 2012 study reported that substantially higher extracellular concentrations of native CoQ10 were required to achieve comparable intracellular or mitochondrial levels in laboratory models.5

A review published in Antioxidants also noted that, despite differences in plasma levels, clinical studies often show no major differences in overall bioavailability outcomes between ubiquinone and ubiquinol.6 In practical terms, both forms can work — yet both rely on the same fundamental transport processes once in circulation.

This does not mean conventional CoQ10 or ubiquinol are useless. The athletic performance trials discussed earlier clearly demonstrate benefits with standard oral dosing. It does mean, however, that intracellular transport remains a physiological bottleneck. Increasing dosage can partially compensate for that limitation, but higher amounts are not always the most efficient or practical long-term strategy.

Understanding these two barriers has shifted the focus away from debating which chemical form is “better” and toward a more important question: how efficiently can CoQ10 reach the inside of your cells where it is actually used? With a more effective delivery method, even greater benefits — at lower doses — could be achieved.

Emerging Solutions: How Lipid Nanoparticle Technology Improves CoQ10 Delivery

Conventional CoQ10 and ubiquinol can support energy production, as the clinical trials discussed earlier demonstrate. The next step in the evolution of supplementation focuses not on changing the molecule itself, but on improving how efficiently it reaches the inside of your cells.

Lipid nanoparticle (LNP) technology was developed to enhance intracellular transport of fat-soluble compounds. These microscopic lipid-based carriers are designed to improve stability, support membrane crossing, and facilitate delivery into the intracellular space. Instead of relying entirely on passive diffusion after intestinal absorption, LNP systems aim to:

• Improve transport across biological membranes
• Enhance cellular uptake
• Protect the compound during circulation
• Increase the proportion of a dose that reaches tissues

Delivery-system research shows that lipid-based nanoparticle platforms can substantially improve intracellular uptake compared with conventional oral preparations of poorly soluble compounds. While exact percentages depend on formulation and study model, the key principle is efficiency: a greater proportion of the ingested dose reaches the cellular compartment where CoQ10 functions.

Improved delivery shifts the emphasis from simply raising blood levels to supporting tissue availability. In practical terms, this may allow meaningful cellular concentrations at lower total doses compared with standard formulations.

So, if you decide to supplement CoQ10, you may want to consider not only the chemical form and dosage, but also how effectively the product is designed to support intracellular transport. Advances in delivery technology represent an effort to build on the proven foundation of conventional CoQ10 by significantly improving the pathway between ingestion and cellular use.

How to Support Cellular Energy During Hard Training

Fatigue, slow recovery, and stalled progress usually trace back to one problem: your cells aren’t producing energy fast enough to meet demand. Intense training drains CoQ10 faster than your body replaces it, and when that gap widens, power drops and recovery takes longer.

High-intensity workouts work best when used strategically rather than every day, so adequate recovery and regular moderate movement, such as walking, still matter. But during hard training blocks, correcting that energy shortfall first makes every other part of training feel easier and more sustainable.

1. Correct the cellular energy deficit — If you train hard, work long hours or feel unusually wiped out after workouts, the issue is not effort or motivation. Your muscles are short on usable energy. Supporting CoQ10 levels restores the fuel required for ATP production inside mitochondria, which directly affects strength, stamina, and recovery.
2. Choose CoQ10 based on cellular delivery, not blood numbers — What matters most is how much CoQ10 actually reaches your cells, not how high it appears in circulation. CoQ10 supplements that use LNP delivery address the bottleneck problems explained earlier and deliver more usable energy where it counts.
3. Adjust intake for medications and chronic energy strain — Statin medications interfere with your body’s ability to produce CoQ10, making supplementation especially important. Ongoing conditions linked to high energy demand, such as heart disease, diabetes, amyotrophic lateral sclerosis (ALS, better known as Lou Gehrig’s disease), chronic fatigue, or autism, also increase CoQ10 requirements.

FAQs About CoQ10 and Exercise Performance

Q: Why does intense exercise lead to faster fatigue and slower recovery?
A: Hard training sharply increases energy demand inside muscle cells. When energy production cannot keep up, power drops first, followed by longer recovery times and lingering soreness. This happens well before you feel truly overtrained.

Q: What role does CoQ10 play in exercise performance?
A: CoQ10 is required for energy production inside mitochondria, the structures that generate ATP, the fuel muscles rely on during exercise. When CoQ10 levels fall due to age, stress, or repeated intense training, muscles lose efficiency and fatigue sets in faster.

Q: Why don’t blood CoQ10 levels tell the whole story?
A: Blood levels show how much CoQ10 is circulating in your bloodstream, but they do not fully reflect how much reaches your muscle cells or mitochondria, where energy production takes place. Exercise performance and recovery depend on intracellular availability, not just plasma concentration.
Conventional CoQ10 and ubiquinol can raise blood levels and have demonstrated clinical benefits. However, optimizing how efficiently CoQ10 moves from the bloodstream into cells may enhance those benefits. In other words, circulation is important — but cellular delivery ultimately determines how effectively CoQ10 supports energy production.

Q: How did CoQ10 affect trained athletes in the studies discussed?
A: Studies found that CoQ10 supplementation improved strength, helped athletes maintain power as fatigue built up, reduced signs of muscle damage, and stabilized cellular stress after intense exercise. The benefits were most noticeable during repeated or cumulative training stress.

Q: Why is lipid nanoparticle (LNP) technology more efficient in delivering CoQ10?
A: The lipid nanoparticle (LNP) delivery system crosses biological barriers and delivers this compound directly into the intracellular space. It allows far more CoQ10 to reach cells where energy is produced, making it a more efficient and practical option for supporting performance and recovery.

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Your body is an intricate and remarkably efficient system constantly working to maintain a state of balance and health. A crucial component of this complex network is the immune system, your body’s primary defense against a constant barrage of external threats, including bacteria, viruses, fungi, and parasites.

Intriguingly, a seemingly simple molecule produced within your gut, known as butyrate, plays a surprisingly significant and multifaceted role in regulating this complex defense system.

Butyrate is a short-chain fatty acid (SCFA) produced when beneficial gut bacteria ferment dietary fiber in your colon. It is a primary energy source for colonocytes, the cells lining the colon, and plays a pivotal role in maintaining intestinal integrity.1 Butyrate is more than just fuel for the gut — it is a powerful signaling molecule that impacts immune regulation, inflammation, and systemic health.

Butyrate and Inflammation — Quelling the Internal Fire

Inflammation is a natural and essential bodily response to injury, infection, or irritation. It is your body’s way of signaling that something is amiss and initiating the healing process. However, when inflammation becomes chronic, persisting for extended periods, it contributes to a wide array of health problems, including cardiovascular disease, arthritis, Type 2 diabetes, certain cancers, and autoimmune disorders.2

Butyrate acts as a potent natural immunomodulatory agent, helping to regulate this vital response and prevent it from spiraling out of control.3 One primary pathway involves the inhibition of histone deacetylases (HDACs), enzymes that influence gene expression by modifying histones.4

Histones are proteins that package DNA, and their modifications either activate or silence specific genes. By inhibiting HDACs, butyrate promotes the expression of anti-inflammatory genes while suppressing proinflammatory signals, maintaining a balanced immune response.5

Another crucial mechanism through which butyrate dampens inflammation is by suppressing the NF-κB (nuclear factor kappa B) pathway.6 NF-κB is a protein complex that serves as a master regulator of the inflammatory response, controlling the production of numerous proinflammatory cytokines, including tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), and interleukin-1β (IL-1β).7

These cytokines act as messengers, recruiting immune cells to the site of inflammation. Butyrate inhibits NF-κB activation, thereby dampening the inflammatory cascade and promoting immune homeostasis.8 Butyrate also influences the activity of immune cells within the gut, particularly macrophages, which play a dual role in inflammation.9

These cells either promote inflammation or support tissue repair and healing, depending on their activation state. Butyrate encourages macrophages to adopt an anti-inflammatory phenotype, thereby reducing tissue damage and fostering recovery.10 In addition to its direct effects on inflammatory pathways, butyrate strengthens your gut barrier, preventing the translocation of harmful bacteria and toxins into your bloodstream.11

Butyrate Orchestrates Your Immune Response

Your immune system relies on a vast array of specialized cells working in coordination to defend your body against harmful invaders while maintaining tolerance to self-antigens. Among these cells, T cells play a particularly important role in orchestrating adaptive immunity. Butyrate profoundly influences T cell function, shaping immune responses and maintaining balance between proinflammatory and anti-inflammatory pathways.12

One of butyrate’s most important roles is its ability to promote the differentiation and proliferation of regulatory T cells (Tregs), particularly peripherally derived Tregs (pTregs) in your gut. Tregs are essential for maintaining immune tolerance and preventing your immune system from attacking your body’s own tissues. By increasing the expression of the transcription factor Foxp3, which is required for Treg development, butyrate enhances the population of these cells.

Butyrate-induced pTreg cells are primarily localized in the colon, where they help maintain gut homeostasis and suppress inflammatory responses. This localized action depends on direct butyrate exposure, as dietary supplementation with butyrate-rich foods or butyrate enemas has been shown to significantly increase colonic pTreg populations.13

Butyrate also modulates the activity of effector T cells, particularly Th1 and Th17 cells.14 Th1 cells are essential for defending against intracellular pathogens,15 while Th17 cells play a role in combating extracellular bacteria and fungi.16 However, overactivation of either subset contributes to chronic inflammation and autoimmunity.17 Butyrate’s ability to suppress the differentiation and function of Th1 and Th17 cells further underscores its immunoregulatory properties.

In addition to its effects on T cells, butyrate influences dendritic cells (DCs), which are key players for bridging innate and adaptive immunity. DCs capture antigens and present them to T cells, initiating adaptive immune responses.

Butyrate modulates the maturation and activation of DCs, reducing their ability to trigger proinflammatory T cell responses. This ensures that immune activation occurs only when necessary and prevents excessive or inappropriate immune reactions.18

Butyrate Is a Key Player in Managing Chronic Inflammatory Conditions

Chronic inflammatory conditions arise when your body’s immune or inflammatory responses become dysregulated, leading to prolonged inflammation, tissue damage, and debilitating symptoms. Given its ability to modulate immune responses and reduce inflammation, butyrate has been established as a therapeutic agent for preventing and managing chronic diseases.

Inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis, is among the most extensively studied autoimmune conditions in the context of butyrate therapy. These diseases involve chronic inflammation of the digestive tract, driven by an overactive immune response to gut microbiota.

Butyrate’s anti-inflammatory properties and its ability to enhance gut barrier function provide effective management for IBD. Research demonstrates that butyrate supplementation reduces inflammation in the intestinal lining, promotes tissue repair and improves overall gut health.19

In multiple sclerosis (MS), an autoimmune disease targeting the central nervous system, butyrate plays a role in modulating immune responses and has been shown to reduce inflammation. It’s also been shown to prevent damage to myelin, the protective sheath surrounding nerve fibers, a hallmark of MS pathology.20

In Type 2 diabetes, which involves progressive dysfunction of insulin-producing beta cells in the pancreas, butyrate has been shown to preserve beta-cell function by protecting against proinflammatory cytokine-induced damage. Butyrate regulates glucose-stimulated insulin secretion (GSIS), reduces inflammatory gene expression and mitigates the functional impairments caused by cytokines such as IL-1β.21

Systemic lupus erythematosus (SLE), a complex autoimmune disease affecting multiple organs, is another condition linked to dysregulated gut microbiota and reduced butyrate production. Restoring butyrate levels through dietary or supplemental interventions ameliorates gut dysbiosis and decreases the severity of lupus-related symptoms.22

The Role of Butyrate in Gut-Associated Lymphoid Tissue (GALT)

Your gut is not only responsible for nutrient absorption but also serves as your body’s largest site of immune activity, with approximately 70% of immune cells residing within the gut-associated lymphoid tissue (GALT).23 This specialized network samples antigens from the intestinal lumen and orchestrates immune responses that balance defense against pathogens with tolerance to dietary antigens and beneficial microbes.24

Butyrate plays a pivotal role in maintaining this balance by modulating immune activity within GALT. Its localized effects ensure that immune responses remain controlled, preventing chronic inflammation and autoimmunity that result from overreactive defenses. A key mechanism involves butyrate’s ability to enhance the development and function of regulatory T cells.25

The integrity of the gut barrier, a single layer of epithelial cells that prevents harmful microbes and toxins from entering the bloodstream, is another important aspect of GALT’s function. Butyrate strengthens this barrier by increasing the expression of tight junction proteins that seal gaps between cells.26

Dendritic cells (DCs) within GALT, which are responsible for sampling and presenting antigens, are also influenced by butyrate. By modulating DC maturation and activity, butyrate ensures immune responses remain appropriate, reducing the likelihood of unnecessary inflammation or autoimmunity.27,28

Your gut microbiota further shapes GALT activity, with butyrate-producing bacteria like Faecalibacterium prausnitzii and Roseburia fostering a balanced microbial ecosystem that supports immune regulation.29 Dysbiosis, or a disruption in microbial balance, is often associated with reduced butyrate levels and impaired GALT function.30

Butyrate — A Small Molecule with Far-Reaching Implications

Butyrate, produced by gut bacteria during fiber fermentation, plays a vital role in immune regulation, inflammation control, and overall health. Its ability to support gut integrity and influence immune cell function highlights its therapeutic potential for addressing autoimmune diseases and other chronic conditions.

By supporting a healthy gut microbiome, you’ll be able to naturally promote butyrate production and strengthen your immune defenses. To increase butyrate production, it’s essential to nourish the beneficial bacteria in your colon that produce it, a process that occurs only in the colon.

As I explain in my book “Your Guide to Cellular Health,” eliminating environmental mitochondrial poisons creates a terrain where these bacteria thrive, producing butyrate to nourish colonocytes and optimize your gut health.

If you’re battling constant cravings, broken sleep, and the feeling that your body is working against you no matter what you try — the problem isn’t willpower. It’s disrupted biology. Appetite dysregulation, poor satiety signaling, and sleep disturbances create a self-reinforcing cycle that no amount of discipline can override, because the signals telling you to eat, stay awake, and store fat are coming from inside your own cells.

A clinical trial from the University of Novi Sad in Serbia shows that a single, simple intervention — drinking hydrogen-rich water daily for eight weeks — shifted multiple systems tied to that cycle at once.1 Cravings dropped. Sleep improved. The appetite hormone GLP-1 increased.

And none of it required strict dieting, exercise programs, or medications. The findings reveal a change in how the body produces energy, manages stress, and communicates hunger signals — which sets the stage for understanding exactly how hydrogen-rich water works inside your body.

Hydrogen Water Shifts Hunger, Sleep, and Metabolism at Once

The study, published in the journal Medicina, followed 36 adults with obesity to determine how hydrogen-rich water affects appetite, sleep, body composition, and key metabolic markers like GLP-1, a gut-derived hormone that signals fullness to your brain and helps regulate blood sugar by slowing digestion and reducing appetite — the same hormone targeted by popular weight loss drugs like Ozempic.2

Participants consumed 1 liter per day, split into three doses, delivering a total of 15 milligrams (mg) of molecular hydrogen, while a control group drank identical-looking water with no hydrogen. The design was randomized, placebo-controlled, and double-blind, meaning neither participants nor researchers knew who received the active treatment, which strengthens the reliability of the findings.

• Hydrogen group experienced measurable changes in cravings, sleep, and hormones — The group drinking hydrogen-rich water showed significant reductions in food cravings, improvements in sleep quality, and increases in GLP-1 levels compared to the control group. These weren’t vague or subjective shifts alone.
Researchers used structured tools like the Food Cravings Questionnaire and Pittsburgh Sleep Quality Index to quantify changes in hunger and sleep patterns. At the same time, blood tests confirmed biochemical improvements, including cholesterol optimization and hormone changes tied directly to appetite control.
• Cravings dropped in a way you can actually feel day to day — One of the most striking findings involved appetite. The hydrogen group saw a meaningful reduction in total food cravings score, dropping by about 7.4 points compared to just 1.3 points in the control group.
That difference reflects fewer intrusive thoughts about food, less emotional eating, and better control over when and how much you eat. If you often feel like hunger drives your choices instead of the other way around, this is the exact shift that changes your daily experience.
• The strongest appetite changes showed up in physical hunger signals — Hydrogen-rich water had its biggest impact on cravings as a “physiological state,” meaning actual bodily hunger rather than habit or emotion.
This includes the internal signals that tell you to eat even when you’ve already had enough. When those signals calm down, you stop fighting yourself. Instead of relying on willpower, your body starts cooperating.
• Sleep improvements extended beyond just feeling rested — Participants didn’t just report better sleep in general terms. Specific areas improved, including how quickly they fell asleep, how often they woke up, and how they functioned during the day. Better sleep latency means you fall asleep faster.
Reduced disturbances mean fewer interruptions overnight. Improved daytime function means more stable energy and focus. When sleep improves across all these areas, your metabolism stabilizes, and your appetite becomes easier to manage.
• GLP-1 increased, directly changing how full you feel — Hydrogen-rich water significantly increased circulating GLP-1 levels compared to the placebo group, with a statistically meaningful effect size. When this hormone rises, you feel satisfied sooner and stay full longer. This is the same pathway targeted by many weight-loss drugs, but here it’s influenced through a simple dietary intervention.

Why Hydrogen Works Quickly and Targets the Root Cause of Cravings

All of these changes occurred within just eight weeks, with participants maintaining over 97% adherence to the protocol. That high compliance matters. It shows the intervention was easy to follow and fit into daily routines. You’re not looking at an extreme lifestyle overhaul. You’re looking at something that integrates into your current habits without friction.

• Women showed even stronger responses in key areas — Subgroup analysis revealed that many of the improvements, especially in cravings and GLP-1 levels, were more pronounced in women.
This suggests a biological sensitivity that could relate to hormonal differences, appetite regulation pathways, or metabolic factors. If you struggle with persistent cravings despite doing everything “right,” this finding highlights that your biology isn’t working against you permanently. It can shift.
• Hydrogen calms the cellular damage that drives false hunger signals — At a deeper level, hydrogen acts as a signaling molecule in your body, not just a passive substance. It influences pathways related to oxidative stress, which is the buildup of cellular damage from unstable molecules. When oxidative stress drops, the cells responsible for hunger and energy signaling can finally communicate clearly — so your brain gets accurate information about when you actually need food.
• Gut-brain communication plays a central role — Hydrogen influences the gut–brain axis — the communication network between your digestive system and your brain. Much of this signaling travels through the vagus nerve, a physical nerve pathway that runs from your brainstem down to your gut, carrying messages in both directions.
When hydrogen improves the chemical environment in your gut, clearer signals travel up this nerve to your brain, including the hormones and metabolites that tell you whether you’re genuinely hungry or already full.
• Neurotransmitters tied to cravings are directly affected — Researchers also identified changes in the glutamate-GABA-glutamine cycle, a brain chemistry loop that balances two opposing signals. Glutamate is the “fire up” signal that makes you alert and reactive; GABA is the “calm down” signal that keeps your responses in check.
When this balance is off, every food cue hits harder — the smell of bread, the sight of a snack — and cravings dominate your thinking. Hydrogen helped stabilize this cycle, meaning food stimuli lose their outsized grip on your attention.
• Cellular energy production improves at the same time — Hydrogen supports mitochondrial function, your cells’ energy production system, by acting as a selective antioxidant inside the mitochondria themselves. Your mitochondria generate energy through a chain of chemical reactions, and oxidative damage jams that chain at multiple points.
Hydrogen specifically neutralizes the most aggressive free radicals that cause that damage, without disrupting the beneficial ones your cells need for normal signaling. When this energy production system runs cleanly, your body stops relying on constant food intake as a backup fuel source.

How to Use Molecular Hydrogen to Fix Cravings and Restore Metabolic Control

Taken together, these mechanisms explain why the study participants didn’t just see one number change on a blood test — they felt different day to day. Their hunger quieted. Their sleep deepened. Their energy stabilized. The science points to a body that was finally producing energy efficiently, communicating accurately between gut and brain, and no longer flooding itself with false hunger signals.

That understanding matters, because it tells you exactly where to intervene. The steps below are designed to support each of these mechanisms directly — starting with hydrogen-rich water and extending into the dietary and lifestyle factors that determine whether your cells can actually use it.

1. Use hydrogen-rich water the right way — 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 to work. Look for tablets that generate 8 to 10 parts per million (ppm) of hydrogen and are independently tested for purity.
Timing matters. Drink it right away, because hydrogen escapes quickly once dissolved. Avoid swallowing the tablet directly and don’t drink any remaining undissolved pieces. The reaction that releases hydrogen produces heat, and taking it dry risks burning tissue in your mouth, throat, or stomach. These tablets are designed to react in water, not inside your body.
2. Build consistency, then cycle your intake to stay responsive — Use hydrogen-rich water daily during periods when cravings, fatigue, or stress are high. Once your appetite and sleep stabilize, take short breaks for a few days or a couple of weeks. This keeps your body responsive instead of adapting and dulling the effect. Think of it the way you’d cycle any training stimulus — you want your metabolism to stay responsive, not adapted.
3. Eliminate the factors that block your cellular energy — If you consume seed oils, you’re working against yourself. Soybean oil, corn oil, canola oil, and similar vegetable oils flood your cells with linoleic acid (LA), a polyunsaturated fat that destabilizes mitochondrial membranes and increases oxidative stress. Replace these oils with stable saturated fats such as grass fed butter, ghee or tallow.
At the same time, remove ultraprocessed foods and most restaurant meals, since these almost always contain high amounts of seed oils. Your goal is to bring daily LA intake below 5 grams and ideally closer to 2 grams. To track your intake, download the upcoming Mercola Health Coach app, which includes the Seed Oil Sleuth feature that calculates LA exposure with precise accuracy.
4. Use sunlight to recharge your cellular energy daily — Get direct sun exposure every day, especially earlier in the day. Sunlight drives energy production at the cellular level and helps regulate your sleep-wake cycle. If your body is full of LA from years of seed oil consumption, your skin is more prone to burning during midday sun.
Avoid sunlight from 10 a.m. to 4 p.m. until you’ve reduced seed oils for at least six months, focusing instead on morning and late afternoon light. Once your tissues are free from these unstable fats, you’ll tolerate more sun safely. Over time, this strengthens your energy production and supports better appetite control.
5. Rebuild your metabolism by restoring butyrate and GLP-1 signaling — Your gut bacteria convert carbohydrates into short-chain fatty acids like butyrate. Butyrate acts as a fuel for your colon cells and plays a direct role in regulating appetite hormones. When your gut produces enough butyrate, natural GLP-1 secretion works properly, which improves satiety, stabilizes blood sugar, and supports healthy weight regulation.
Start with easy-to-digest carbs like whole fruit and white rice, then slowly increase fiber as your gut heals to avoid excess endotoxin production. Pair this with adequate protein, about 0.8 grams per pound of lean body mass (or 1.76 grams per kilogram), and make one-third from collagen-rich sources like slow-cooked meats or bone broth. When this system is working, your hunger signals normalize and your body stops pushing you to overeat.

FAQs About Hydrogen-Rich Water, Cravings, and Metabolism

Q: How does hydrogen-rich water reduce cravings?
A: Hydrogen-rich water works by improving how your body regulates hunger signals at the cellular level. In the study, participants experienced a measurable drop in cravings, especially physical hunger signals, not just emotional eating. This shift happens because hydrogen supports better communication between your gut and brain and helps normalize appetite hormones like GLP-1.

Q: What is GLP-1 and why does it matter for weight control?
A: GLP-1 is a hormone released in your gut that tells your brain you’re full and helps regulate blood sugar. When GLP-1 levels increase, you feel satisfied sooner and eat less without forcing it. This is the same hormone targeted by drugs like Ozempic, but in this case, your body increases it naturally.

Q: How quickly do the benefits of hydrogen-rich water show up?
A: The study showed noticeable improvements in just eight weeks. Participants reported better sleep, reduced cravings and improved metabolic markers within that timeframe. Because the approach fits easily into daily routines, adherence stayed above 97%, which means the results came from consistent, realistic use.

Q: Does hydrogen-rich water help with sleep as well as appetite?
A: Yes. Participants fell asleep faster, woke up less often and functioned better during the day. Better sleep directly supports appetite control because poor sleep increases hunger hormones and weakens decision-making around food.

Q: Why does gut health matter for controlling cravings and GLP-1?
A: Your gut bacteria produce compounds like butyrate when they break down carbohydrates and fiber. Butyrate fuels your colon cells and helps regulate GLP-1 production. When this system works properly, your body naturally controls hunger, improves insulin sensitivity and supports healthy weight regulation without relying on willpower.

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What does the FDA’s new Adverse Event Monitoring System (AEMS) track?

Hospital billing errors
Insurance claim denials
Pharmacy discount codes
Drug and vaccine side effects
The Adverse Event Monitoring System (AEMS) lets people view side effects in real time, giving faster access to safety information. Learn more.

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A New Series of Health Insights Is on the Way

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strategies for our readers. While we finish preparing what’s coming next, we invite you to
explore one of the most-read articles from our library below. See exactly what’s changing →

Did you know that a pill you likely already have in your medicine cabinet could help stop cancer from spreading? That’s right — aspirin, the little white tablet you pop for headaches or to keep your heart healthy, does more than you think. Scientists are discovering that aspirin could help your body fight cancer, especially when it tries to move to new places in your body.

This movement is called metastasis, and it’s what makes cancer so dangerous. In fact, metastasis is responsible for nine out of 10 cancer deaths.1 Finding a way to stop it could save lives — maybe even yours or someone you care about. It turns out aspirin boosts your immune system to fight cancer, leading researchers to suggest this familiar pill could become a cancer-fighting hero.

What’s the Sneaky Way Cancer Takes Over Your Body?

You might know cancer starts as a tumor, but what happens when it spreads? That’s metastasis, and it’s bad news.

• What’s metastasis? Metastasis is when cancer cells break away from the original tumor and travel through your blood or lymph system to form new tumors in places like your lungs, liver, or bones. Picture dandelion seeds blowing in the wind — once they land, they grow anywhere. That’s how cancer spreads throughout your body.

• Why is metastasis so dangerous? Because it doesn’t just stay in one spot. It can attack multiple organs at once, making it much harder to treat. Worse, it often happens silently. You might not feel a thing until it’s spread too far, which is why stopping it early is so important. Cancer deaths are typically due to metastasis, not a solitary tumor.

• Your immune system tries to fight back — It has special cells called T cells that act like security guards, spotting and destroying those traveling cancer cells. But sometimes cancer outsmarts them. It’s like the guards get tied up, letting the intruders slip by. The good news is that aspirin helps untie those guards so they can win the fight.

How Can Aspirin Power Up Your Cancer Defenses?

You’ve probably taken aspirin for a headache or fever. Maybe your doctor even suggested it for heart health. But stopping cancer spread? That’s a twist many aren’t aware of.

• Aspirin does more than just ease pain — It calms inflammation, which is a hallmark of cancer.

• Here’s how aspirin works with your blood — Your blood has tiny cell fragments called platelets that help stop bleeding when you get a cut. But sometimes these platelets accidentally help cancer by surrounding cancer cells and hiding them from your immune system, like a disguise. Aspirin, especially in small doses, stops platelets from making a substance that interfere with your T cells.

• What’s this substance? Think of it as a roadblock holding up your T cells — those security guards we talked about. It slows them down, so they can’t chase cancer cells as well. When aspirin clears this roadblock, your T cells get moving again, ready to tackle cancer cells trying to spread.

How Does Aspirin Boost Your Body’s Security Guards?

Let’s zoom in on your T cells. These are your body’s special forces, always patrolling to find and destroy cancer cells. They’re tough, but not invincible.

• Cancer’s sneaky move — Cancer releases a substance that dulls your T cells, like putting them to sleep so they can’t fight effectively.

• Aspirin fights back — Scientists found that aspirin stops this substance, waking up T cells to attack cancer cells more efficiently. In lab animals, this reduced cancer spread, with a 2025 Nature study showing fewer new growths.2 This suggests aspirin could keep your T cells sharp to prevent cancer spread.

Could Aspirin Be Your Cancer Shield?

So, what does this mean for you? Low-dose aspirin might help prevent cancer from spreading, especially if you’ve had early-stage cancer or it runs in your family.

• Aspirin keeps cancer spread at bay — Imagine adding aspirin to your health routine. It’s a simple step with big benefits.

• Aspirin works with vitamin C — Your body benefits even more when aspirin is combined with vitamin C, which also has antitumor effects. Studies have shown that this combination is more effective against cancer cells while remaining gentler on healthy cells compared to conventional chemotherapy drugs.3

• Aspirin dosage matters — Low doses of aspirin (75 to 300 milligrams (mg) per day) have been shown to be as effective as higher doses in reducing death from colorectal cancer, suggesting you don’t need large amounts to reap the benefits.4

• Consistency and long-term use seem to be key — Studies suggest the benefits of aspirin increase with long-term use. The most significant reductions in cancer risk occurred after five to 7.5 years of regular use.5

• How to select aspirin — Choose immediate-release aspirin formulations rather than coated extended-release versions to avoid unnecessary additives. Immediate-release aspirin is available on Amazon. Examine the inactive ingredients list carefully; ideally, corn starch should be the only additive listed.

Willow Bark Is a Natural Alternative

For those with aspirin sensitivity, salicylic acid or willow bark supplements are alternatives worth considering. When you take aspirin, your body changes it into a form called salicylic acid. This is what actually works to reduce pain and swelling, and to keep your blood from clotting too much. Willow bark is a natural source of this compound.

• Willow bark has been used for centuries — Across various cultures, willow bark has been relied upon for pain relief, fever reduction, inflammatory conditions, headaches, and even wound healing. Ancient Egyptians, Hippocrates, and Native American healers all recognized its medicinal properties, using it to treat ailments ranging from joint pain to skin rashes, and digestive issues. Its long history of use suggests broad therapeutic potential.

• Willow bark is a natural alternative to aspirin — Willow bark stands out as the best natural alternative to aspirin because it provides similar pain-relieving and anti-inflammatory benefits while being gentler on the stomach.

Unlike synthetic aspirin, which isolates and modifies salicylic acid, willow bark contains a complex mix of compounds — including flavonoids and polyphenols — that work together to enhance its effectiveness and reduce potential side effects.

This natural synergy allows for a slower, more balanced release of salicin in the body, leading to fewer digestive issues compared to aspirin. For those looking to avoid synthetic drugs but still gain aspirin-like benefits, willow bark offers a time-tested, well-rounded alternative that works with your body rather than against it.

• Willow bark dosages — For those who are sensitive to aspirin or prefer a plant-based option, willow bark extract can offer a similar effect with the right dosage. While aspirin and willow bark share similarities, their metabolism differs, meaning the body processes them in unique ways. Common dosing guidelines for standardized willow bark extract (15% salicin) include:

◦ To approximate 81 mg of aspirin, take 400 mg to 800 mg of willow bark extract

◦ To approximate 111 mg of aspirin, take 500 mg to 1 gram of willow bark extract

The Bottom Line — Aspirin’s Role in Cancer Prevention

The idea that a simple, inexpensive pill could help prevent cancer from spreading is both promising and powerful. Research continues to highlight aspirin’s ability to support the immune system’s T cells, keeping them active against rogue cancer cells that try to take hold in new areas of the body.

For those looking to enhance their health strategy, low-dose aspirin appears to offer significant benefits — especially when used consistently over time. While aspirin isn’t a standalone cure, its ability to reduce inflammation, interfere with cancer’s sneaky tactics, and boost immune surveillance makes it a compelling option for those at risk.

If you’re considering adding aspirin to your routine, talk to your healthcare provider about the right dosage and any potential interactions. And for those who prefer a natural alternative, willow bark provides a plant-based way to tap into similar benefits.

Cancer prevention doesn’t always require cutting-edge treatments — sometimes, the solution might already be in your medicine cabinet.

FAQs About Aspirin and Cancer

Q: Can aspirin really prevent cancer from spreading?

A: Yes, research suggests that low-dose aspirin helps prevent metastasis, which is when cancer spreads to other parts of your body. It does this by helping your immune system’s T cells fight cancer cells more effectively.

Q: How does aspirin help the immune system fight cancer?

A: Aspirin stops a substance that slows down your T cells, letting them move and attack cancer cells better to keep cancer from spreading.

Q: What is the recommended dosage of aspirin for cancer prevention?

A: Low doses of aspirin, typically between 75 to 300 mg per day, have been shown to be effective.

Q: Are there any natural alternatives to aspirin?

A: Yes, willow bark is a natural option that gives your body something similar to what makes aspirin work. It’s useful if you’re sensitive to aspirin.

Q: How long does it take to see the cancer-fighting benefits of aspirin?

A: Studies suggest the most significant reductions in cancer risk occur after five to 7.5 years of regular aspirin use. Consistency and long-term use are key to maximizing the protective effects.

A New Series of Health Insights Is on the Way

VIKTIG

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

A large trial tracked 8,438 heart attack patients, and the findings turned decades of cardiology practice on its head.1 Those who received beta-blockers after their heart attack fared no better than those who did not. Rates of death, repeat heart attack, and hospitalizations for heart failure were nearly identical. That means the drug class long considered a cornerstone of heart care offered no added protection in people whose hearts were still pumping normally.

Beta-blockers are drugs designed to slow your heart and reduce its workload. They’re prescribed widely after a heart attack to lower the chance of another one. Side effects often include fatigue, dizziness, depression, and sexual dysfunction, which many patients dismiss as “just part of getting older.”

Yet the new data suggest these side effects are being endured without any benefit in survival or long-term recovery for a large group of patients. Women, in particular, also face increased risks from these commonly prescribed drugs.2 Guidelines from the American College of Cardiology and the European Society of Cardiology still endorse beta-blockers for most people after a heart attack, regardless of heart function.

Those recommendations were built on studies from the 1970s and 1980s, but today most patients receive aggressive medical therapy, fundamentally changing outcomes. The evidence base has shifted, but the prescribing habits have not.

Trial Shows Beta-Blockers Fail to Deliver Heart Protection

The study, published in The New England Journal of Medicine, investigated whether beta-blockers provide benefits to heart attack patients whose hearts still pump normally.3 The trial set out to determine if beta-blockers could prevent death, new heart attacks, or hospitalization for heart failure in this group of patients. Researchers found that after a median follow-up of 3.7 years, the use of beta-blockers did not reduce the risk of death, repeat heart attack, or hospital admission for heart failure.

• Event rates were virtually identical in both groups — In the beta-blocker group, 316 patients experienced one of the key negative outcomes, compared with 307 patients in the group that did not take beta-blockers. This translated to 22.5 versus 21.7 events per 1,000 patient-years, showing almost no difference. In simple terms, taking the medication gave no measurable survival advantage.

• No difference in survival or complications — When broken down further, deaths were almost equal — 161 in those on beta-blockers versus 153 in those not taking them. The number of people who had another heart attack was the same in both groups — 143 each — and hospitalizations for heart failure were also very similar, with 39 versus 44 cases. The message is clear: beta-blockers did not improve outcomes.

• Safety outcomes showed no advantage — Researchers noted there were no apparent differences in safety between the two groups. That means patients who accepted the common side effects of beta-blockers, such as fatigue or dizziness, did so without any added protection against life-threatening complications.

• Beta-blockers are useless for many — If your heart function is preserved after a heart attack, taking beta-blockers burdens you with side effects while giving no added protection. Asking your doctor to reassess whether this drug is necessary is an important step in taking control of your recovery and long-term health.

Women Face Higher Risk on Beta-Blockers After Heart Attack

Research published in the European Heart Journal examined whether men and women respond differently to beta-blockers after a heart attack when their heart’s pumping ability is preserved.4 The trial found that outcomes varied sharply by sex, with women facing higher risks when prescribed these drugs, while men showed no meaningful difference whether they took them or not.

• Women had worse outcomes than men — Out of 1,627 women in the study, those who received beta-blockers had more deaths, new heart attacks, and hospitalizations for heart failure compared with women not taking the drugs. Women on beta-blockers were 45% more likely to suffer serious complications. In men, however, results were neutral, with no increase or decrease in risk.

• The risk was tied to higher doses and preserved heart function — Women with fully preserved pumping strength were the ones most harmed by beta-blockers. Those taking higher doses faced nearly triple the risk of death or complications compared with women who avoided them. In contrast, women on lower doses showed fewer problems, though still no evidence of benefit.

• All-cause death was significantly higher in women — Among women, there were 46 deaths in the beta-blocker group compared with just 24 in the control group. This amounted to almost double the death rate for those prescribed the drugs. The increased risk was driven largely by cardiac causes. Men showed the opposite pattern: deaths were similar regardless of treatment, confirming that the harm was specific to women.

• Why beta-blockers are riskier for women — Women’s hearts are usually smaller than men’s, which means the main pumping chamber has less space to work with. Beta-blockers slow heart rate and reduce how forcefully your heart contracts, which in a smaller heart could cause more harm than good.

In addition, women’s bodies process these drugs differently. They often reach higher blood concentrations from the same dose because of differences in body fat, blood volume, and liver enzyme activity. This means the same pill that produces a mild effect in a man could hit a woman’s system much harder.

• A one-size-fits-all drug policy does not serve everyone equally — Women with preserved heart function were clearly harmed by beta-blockers, particularly at higher doses, while men experienced no meaningful effect. If you’re a woman prescribed a beta-blocker after a heart attack, this evidence gives you a strong reason to have a direct conversation with your doctor about whether the drug is necessary and whether better options exist for protecting your heart.

How to Protect Your Heart and Restore Optimal Health

If you’ve been told beta-blockers are the answer after a heart attack, the research shows otherwise. The truth is, your long-term protection comes from fixing the root problem inside your cells. When your mitochondria — the tiny engines that power every beat of your heart — are under attack, drugs won’t save you. You need to change what’s fueling those engines and how your body produces energy. Here are five direct steps you can take to strengthen your heart and add years to your life.

1. Eliminate linoleic acid (LA) from your diet — Vegetable oils are everywhere — in chips, salad dressings, sauces, restaurant meals, and fried foods. They’re the main source of LA, a polyunsaturated fat that weakens your mitochondria and drives heart disease. If you only do one thing, cut these oils out completely.

Replace them with stable fats like grass fed tallow, ghee, or butter. Keep your total LA intake below 5 grams per day, which you can track using an app like Food Buddy in my Health Coach, which is coming out this year. If you notice you’re getting under 2 grams of LA per day, that’s even better.

2. Fuel your cells with the right carbs — If you’ve been following a low-carb diet, you’re stressing your mitochondria even more. Your body runs best on glucose from carbs. Aim for about 250 grams a day, mostly from whole fruits, white rice, root vegetables, and well-tolerated grains. If your gut is sensitive or you deal with bloating and other digestive symptoms, skip the fiber-heavy foods until your gut is healed and start with easier-to-digest options like white rice or fruit.

3. Use walking as daily heart care — Movement is one of the simplest ways to restore energy production. Walking improves blood flow, lowers blood pressure, and gives your mitochondria the oxygen they need to make adenosine triphosphate (ATP), your body’s energy currency. Ideally, aim for one hour of walking daily. If an hour feels overwhelming, begin with short 10- to 15-minute walks after meals. Build up gradually until daily walking feels like part of your routine, not a chore.

4. Get sunlight exposure for energy and repair — Sunlight is like medicine for your mitochondria. It triggers nitric oxide release, balances your circadian rhythm, and helps your body create melatonin inside the cells that protect your heart. But if your body is loaded with LA from vegetable oils, your skin burns faster. Until you’ve been off LA for six months, avoid peak sun hours between 10 a.m. and 4 p.m. Instead, aim for early morning or late afternoon light, which is still highly beneficial.

5. Measure insulin resistance with the HOMA-IR test — Recognizing insulin resistance early is essential, as it’s a warning sign for your metabolic health. The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test is a valuable diagnostic tool that helps assess insulin resistance through a simple blood test, so you can spot issues early and make necessary lifestyle changes.

Created in 1985, it calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin. Unlike other more complex tests, HOMA-IR requires just one fasting blood sample, making it both practical and accessible. The HOMA-IR formula is as follows:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where

• Fasting glucose is measured in mg/dL
• Fasting insulin is measured in μIU/mL (microinternational units per milliliter)
• 405 is a constant that normalizes the values

If you’re using mmol/L for glucose instead of mg/dL, the formula changes slightly:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where

• Fasting glucose is measured in mmol/L
• Fasting insulin is measured in μIU/mL
• 22.5 is the normalizing factor for this unit of measurement

Anything below 1.0 is considered a healthy HOMA-IR score. If you’re above that, you’re considered insulin resistant. The higher your values, the greater your insulin resistance. Conversely the lower your HOMA-IR score, the less insulin resistance you have, assuming you are not a Type 1 diabetic who makes no insulin.

Interestingly, my personal HOMA-IR score stands at a low 0.2. This low score is a testament to my body’s enhanced efficiency in burning fuel, a result of increased glucose availability. By incorporating additional carbohydrates into my diet, I provided my cells with the necessary energy to operate more effectively.

This improved cellular function has significantly boosted my metabolic health, demonstrating how strategic dietary adjustments lead to better insulin sensitivity and overall metabolic performance.

FAQs About Beta-Blockers

Q: Why are beta-blockers not helpful for most heart attack patients with normal heart function?
A: Large studies show that beta-blockers offer no reduction in death, repeat heart attacks, or hospitalizations for heart failure in patients whose hearts still pump normally. These drugs were once considered helpful before modern treatments, but in today’s era, they add risk without improving survival.

Q: Do beta-blockers affect women differently than men?
A: Yes. Research shows women face a 45% higher risk of death, new heart attacks, or heart failure when prescribed beta-blockers, especially at higher doses. Men, on the other hand, see no meaningful difference in outcomes whether they take the drugs or not.

Q: What are the common side effects of beta-blockers?
A: Side effects include fatigue, dizziness, depression, and sexual dysfunction. Many patients assume these are just part of aging, but studies reveal these effects occur without providing any real benefit in survival for people with preserved heart function.

Q: What’s the root cause of heart disease that I should address instead?
A: The deeper problem lies in mitochondrial dysfunction — when your cells’ energy factories are damaged. A major driver is LA, a fat found in vegetable oils that disrupts energy production, raises oxidative stress, and sets the stage for insulin resistance and heart disease.

Q: What steps can I take to protect my heart without relying on beta-blockers?
A: You can:

• Cut LA by eliminating vegetable oils and processed foods.
• Eat around 250 grams of healthy carbs daily to fuel your mitochondria.
• Walk daily to boost blood flow and energy production.
• Get daily sun exposure but avoid peak hours until you’ve reduced LA in your body. • Track your HOMA-IR score to monitor insulin resistance early.

1 Which supplement is typically recommended for statin-related muscle symptoms?

Fish oil capsules
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is often recommended for statin-related muscle symptoms, although multiple meta-analyses found it did not significantly improve statin-induced myopathy. Learn more.

Magnesium glycinate
Vitamin B12 tablets

2 How much of colonocytes’ energy can come from butyrate?

30%
50%
60%
70%
Butyrate can supply up to 70% of the energy used by colonocytes, helping maintain the mucus barrier and support a healthy colon lining. Learn more.

3 Which prebiotic fiber helped reduce some harmful effects of a ketogenic diet?

Cellulose
Pectin
Inulin
Inulin improved several immunometabolic markers in an animal study, even while ketone production remained intact. Learn more.

Lignin

4 How does hydrogen help improve neurological recovery after brain injury?

Lower oxidative stress after entering brain tissue
Hydrogen is small and electrically neutral, so it can cross the blood-brain barrier and reduce oxidative stress linked to brain injury and stroke recovery. Learn more.

Higher pressure inside sensitive brain areas
Slower nerve signaling during recovery
Reduced blood flow near damaged tissue

5 Which polymer is used to create the “proton sponge” effect for endosomal escape?

Polyethyleneimine (PEI)
Polyethyleneimine (PEI) acts as a “proton sponge” by absorbing acid inside endosomes, drawing in water until the compartment swells and opens, helping release its contents into the cell. Learn more.

Polyethylene glycol (PEG)
Sodium alginate
Hyaluronic acid

6 How much exercise variety is enough to make a meaningful difference?

One type of movement
Three to four types
People saw a survival benefit by mixing three to four types of movement each week, even without increasing exercise time. Learn more.

Five to six types
Seven to eight types

7 What is the name for the shift in which cancer cells rely more on glycolysis and make excess lactic acid?

The Pasteur effect
The Krebs cycle
The Warburg effect
The Warburg effect describes how cancer cells rely more on glycolysis for energy production, leading to increased lactic acid production even when oxygen is available. Learn more.

The insulin response

Test Your Knowledge with
The Master Level Quiz

1 Which enzyme do statins block to lower cholesterol?

HMG-CoA reductase
HMG-CoA reductase is the rate-limiting enzyme in the mevalonate pathway, so inhibiting it lowers cholesterol production in the body. Learn more.

Lipoprotein lipase
Amylase enzyme
Catalase enzyme

2 What condition is often called the “silent thief” and is the second leading cause of blindness worldwide?

Cataracts
Glaucoma
Glaucoma is often called the “silent thief of sight” because it can progress without early symptoms. Glaucoma affects about 80 million people worldwide and is rising with aging populations. Learn more.

Floaters
Astigmatism

3 Which natural source contains geranylgeraniol (GG)?

White rice and oats
Apples and berries
Chicken and salmon
Olive oil and annatto
Geranylgeraniol (GG) occurs naturally in foods like olive oil and annatto, with annatto seeds being a particularly rich source for supplements. Learn more.

4 How does butyrate help improve insulin sensitivity?

It speeds up sugar absorption
It raises stress hormone output
It boosts GLP-1 release
Butyrate supports glucagon-like peptide-1 (GLP-1) release, which helps slow gastric emptying, reduce appetite, and improve blood sugar control. Learn more.

It blocks digestion in the stomach

5 What is the best natural source of vitamin D?

Fatty fish
Egg yolks
Sunlight
Sunlight helps your skin make vitamin D. Exposing more skin surface can speed up production while reducing the time you’re exposed to ultraviolet (UV) rays. Learn more.

Fortified milk

6 What is the process called when a dead hang helps tendons respond to stretch and grow stronger?

Glycolysis
Mechanotransduction
Mechanotransduction is how the body senses tension and turns it into stronger, thicker connective tissue, such as tendons and ligaments. Learn more.
Oxidation
Vasodilation

A New Series of Health Insights Is on the Way

VIKTIG

A New Series of Health Insights Is on the Way

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

Dimethyl sulfoxide (DMSO) is a simple compound with a remarkable blend of therapeutic properties that allows it to treat a wide range of conditions including:

• Numerous neurological disorders (e.g., strokes, dementia, paralysis, neuropathies, Down syndrome, and circulatory disorders (e.g., Raynaud’s, varicose veins, hemorrhoids)) — are discussed here.

• Tissue injuries, such as sprains, concussions, burns, surgical incisions, and spinal cord injuries — are discussed here.

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

• Autoimmune, protein, and contractile disorders, such as scleroderma, amyloidosis, and interstitial cystitis — are discussed here.

• Head conditions, such as tinnitus, dental problems, and sinusitis — are discussed here.

• Internal organ diseases (e.g., prostate enlargement, pancreatitis, and cirrhosis) — are discussed here.

• Respiratory disorders, including asthma, COPD, and pulmonary fibrosis — are discussed here.

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

• Skin conditions (e.g., hair loss, varicose veins, acne, ulcers, skin cancer, or psoriasis) — are discussed here.

• Infections, such as onychomycosis, herpes, and shingles, are remarkably treatable when combined with an antimicrobial agent — are discussed here.

• Many aspects of cancer (e.g., eliminating cancers, enhancing chemotherapy, and reducing the toxicity of mainstream cancer treatments) — are discussed here.

Because of how effective DMSO was for a wide range of “incurable” conditions, when it was discovered in the 1960s, it rapidly took America by storm and became the most demanded drug in the country — at which point the FDA did everything they could to suppress it (e.g., see this 1980 segment 60 minutes did on DMSO). Regretfully, this was successful, and decades later, DMSO’s remarkable properties, which could have reshaped medicine, were largely forgotten.

However, due to the new political climate we entered — widespread loss of trust in medical authorities and the mass media for their handling of COVID-19 (which allowed the alternative media to rise to prominence) — an unprecedented window was created for unorthodox therapies to gain prominence. As such, over the last year, my attempts to promote the vast body of evidence behind DMSO went viral, and there is now a similar interest in DMSO to what was seen in the 1960s.

Because of this, I have now received over 5,000 reports from readers1 who’ve benefitted from DMSO (which I compiled here), most of which match the effects typically attributed to DMSO (rapid healing from an injury and/or elimination of debilitating pain). However, I also come across some that are quite extraordinary, such as this 75 year old man who regained sight in his eye after being blind since birth after using DMSO to eliminate a chronic sinus infection.

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

Note: The journalist who filmed this interview previously filmed her neighbor with terminal COPD recovering with nebulized DMSO.

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

Note: The German DMSO community (including DMSO utilizing ophthalmologists) has reported very similar results to those shared with me by readers when using DMSO to treat the eyes.

DMSO and the Eyes

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

Note: DMSO has been repeatedly shown to enhance the penetration of drugs into the eyes,2,3,4,5 potentiate certain ocular medications (e.g., anesthetic eye drops6 or 5-IDU to treat shingles)7 and authors have proposed using these combinations to enhance the efficacy of ophthalmologic medications and bypass the need to inject them into the eyes.8 Likewise, doctors like Norbert Becquet used topical DMSO nutraceutical combinations to treat otherwise “incurable” eye conditions.9

DMSO’s uses for the eyes originally emerged after participants in early clinical trials noted that their vision frequently improved when an unrelated issue was being treated (due to DMSO’s tendency to concentrate within the eyes). Likewise, readers here have frequently reported that vision significantly improves after DMSO is applied to another part of the body — particularly the neck (which is likely due to its blood supply being closer to the eyes).

Note: Due to the intense scrutiny DMSO was subjected to, its safety within the eyes was extensively studied — after which no one detected eye toxicity. For example, a JAMA publication attested to DMSO’s eye safety,10 and in a study where DMSO was applied to the eyes of 108 patients11 — including those with numerous pre-existing eye diseases — no side effects occurred besides a concentration dependent temporary irritation of the eyes.

I will now review how DMSO makes it suited to treat a wide range of disorders on the surface of the eyes.

Peripheral Eye Issues

“My mother (100 yrs old) fell three weeks ago.12 When she fell, she broke her nose and fractured a couple of orbital bones — one around each eye — which resulted in terrible black bruising due to her blood thinner medication. She spent 6 days in the hospital and my sister and I visited her everyday. After applying daily DMSO, the bruises rapidly changed color, and in three days they began to fade and then completely disappeared.”

Due to DMSO’s ability to rapidly heal injuries, relax muscles, and reduce skin inflammation, it is well-suited for treating a wide range of issues around the eyes. Studies in turn have shown:

• DMSO combined with iodine safely treated inflammatory eye conditions13,14,15,16 (e.g., in 17 patients with blepharitis and blepharoconjunctivitis all had a partial or complete response to it17).

• In children with eyelid styes, DMSO reduced swelling and pain.18

• DMSO treated inflammatory diseases of the eyelids.19

“I have a really complicated eye history [including] having blepharitis many times that left my eyelids inflamed for a very long time.20 I’ve now had inflammation on my eyelids for over a year. It’s almost gone in [after] about a week of DMSO.”

Likewise, many readers have reported DMSO treats issues around the eyes (e.g., for bags and wrinkles,21 blepharitis,22,23,24 psoriasis,25,26 styes,27,28,29 burns,30,31 milia,32 cellulitis,33 skin tags, and pedicules,34,35).

“After reading your articles I tried DMSO on a huge eye stye my husband has, a recurring issue that no doctor had been able to fix.36 In less than 24 hours it went from the size of a large pea to near gone.”

“I have used DMSO even on the lower lids of my eyes, at 25%, with astonishing success in treating a chemical/heat burn [hot tar while fighting a fire] that troubled me for about ten years, AND IT RESOLVED ABRUPTLY.”37

Finally, DMSO’s ability to relax muscles likely accounts for many of its therapeutic properties (e.g., chronically tight muscles distort focusing and many readers have reported they no longer needed to wear eye glasses after using DMSO). Likewise:

• One reader reported being able to treat superior oblique myokymia, a rare “untreatable” eye condition where that muscle will spontaneously twitch, distorting vision, fatigue the eyes, and making it impossible to drive.38

• James Miller M.D. has reported successfully curing chronic eye twitches with DMSO.39

• Using DMSO in conjunction with eye exercises has been reported to dramatically improve their efficacy.

Corneal and Conjunctival Disorders

DMSO’s therapeutic properties and its tendency to concentrate within the cornea make it well-suited to healing issues at the surface of the eyes, particularly since DMSO, being an acetylcholine esterase inhibitor, also stimulates parasympathetic activity (which increases tear secretion) and reduces duct inflammation or obstruction (also increasing tear secretion).

Because of this, many readers have reported remarkable results for eye dryness40,41,42,43,44,45,46,47,48,49,50,51 (including severe cases from Parkinson’s,52 severe mast cell activation disorder which had eroded the surface of the cornea,53 or previous chemotherapy54).These include:

“I have suffered from severe dry eye for years.55 (I’ve had to have Meibomian Gland Probing done twice for my condition, in addition to numerous other treatments). I am having a [very] positive experience using daily DMSO eye drops, I find I need much less commercial eye drops and I am very hopeful about the continued benefit of the DMSO drops.”

“It takes care of my chronic dry eyes for 6 to 8 hrs.”56

“I no longer have dry eye syndrome in that eye.”57

“I’ve been using DMSO in my eyes for more than a year now. Slowly increasing the strength.58 Even at [low doses] it’s life changing! No more dry eyes or eye infections. Better vision. For anyone who is hesitant, start slowly and ‘see’ 🤣 the amazing results.”

Likewise, many readers have also reported less blurriness,59,60,61 reduced eye strain62,63,64 (particularly from screens), and the eyes feeling refreshed.65,66 I have also seen numerous reports of DMSO healing debilitating corneal injuries like this readers:

“For decades, I experienced mysterious, intermittent left eye pain [which] contributed to regular severe sleep disruption.67 After seeing 12 doctors, they finally discovered I had corneal injury from a piece of glass getting stuck in there for a few days in 1974, but had nothing to offer me. After starting DMSO because of your article, the pain finally went away and I could sleep. Tests this week also showed the eye’s tear production recovered. Thank you AMD!”

Note: I have also received reports of DMSO rapidly treating conjunctivitis,68 a conjunctival cyst,69 and a pterygium70 (which incidentally resulted from applying DMSO to the neck).

DMSO’s unique properties (e.g., its ability to remove edema and pathologic protein deposits) can also address a few challenging corneal issues for which there are currently no viable therapeutic options. For example:

• Gelatinous drop-like corneal dystrophy is a rare genetic eye disorder where amyloids build up just beneath the corneal epithelium (progressively clouding it, and impairing vision) that is difficult to treat (requiring corneal transplantation once it progresses — which can then be followed by recurrences). Extensive research shows DMSO eliminates amyloids, and in one case report,71 DMSO was found to eliminate the amyloid which had accumulated after a corneal transplant.

• One of the early DMSO studies repeatedly found DMSO treated corneal edema.72

• Likewise, three readers shared they used it for Fuchs’ dystrophy (an incurable eye disorder where the cornea swells with fluid, causing gradual vision loss). Of them, one reported it significantly reduced corneal edema and improved their vision, one reported the same (but did not have a formal diagnosis), while a third reported they’d begun trying it, but weren’t yet sure if it was helping.73,74

• One reader reported DMSO rapidly cleared a corneal deposit in her 15-year-old Boston terrier.

Finally, in both the reports I received and those I’ve seen throughout the DMSO community, users frequently report that DMSO “cleans their eyes out” and makes vision much sharper and clearer. This likely comes from DMSO removing insoluble protein aggregates (from the cornea, lens, or vitreous) or its reviving retinal function — something DMSO is uniquely suited to do in a noninvasive manner.

Note: DMSO has a unique ability to refold and eliminate misfolded proteins (e.g., amyloids), including opaque ones that accumulate within the eyes. In turn, one of the most common things readers report is DMSO treating floaters (and in almost all cases, the treatment being successful), followed by cataracts — which likely accounts for many of the instances where DMSO appears to clean the eyes out.

Additionally, one reader noted this clearing of the eyes could be externally observed with (as the sickly look hadn’t returned), suggesting DMSO can increase the eye’s ability to absorb the critical spectrums in natural light (particularly since other studies have shown DMSO increases the skin’s ability to transmit light).

Inflammatory and Infectious Conditions

DMSO’s potent anti-inflammatory and antimicrobial properties make it well suited for treating a variety of conditions throughout the eye and often to do so in a safer and more potent manner than existing treatments (e.g., in one clinical trial, 30% DMSO was found to have therapeutic anti-inflammatory effects on the eye similar to 0.01% dexamethasone75).

In turn, numerous studies show DMSO eliminates challenging inflammation and infection on the surface of the eye. For example, DMSO has repeatedly been shown to be an effective treatment for chronic superficial keratitis (CSK), which over time, can reduce eye inflammation without any adverse effects to the corneal epithelium76,77 and in many cases, to be a superior CSK treatment to steroids.78,79 For example:

• In dogs with CSK, 50% DMSO combined with dexamethasone or prednisolone was found to be a much more effective treatment than either alone (e.g., it effectively reduced corneal inflammation and improved corneal transparency).80,81,82,83,84

• In dogs, DMSO has also been shown to safely treat CSK in combination with cyclosporine.85 Significant benefit has also been seen from combining DMSO with both dexamethasone and cyclophosphamide (e.g., a 77.9% to 90.7% reduction in neovascularization, a 45% to 51% reduction in corneal surface inflammation, 72.9% of corneas had a reduction in pigmentation, 74.3% had an increase of transparency, and 95.4% had a repigmentation of the nictitating membrane).86

Note: Another dog CSK study found DMSO and tacrolimus halved inflammatory infiltration and neovascularization of the cornea,87 while another found similar results with picrolimus and DMSO.88

Likewise, DMSO and penicillin treated calves infectious keratoconjunctivitis.89

• Topical DMSO and itraconazole was able to resolve chronic (fungal) keratomycosis in 80% of treated horses.90

• Likewise, a horse with fungal ulcerative keratitis fully recovered with DMSO and fluconazole.91,92

Note: DMSO has been extensively shown to treat ocular inflammation (e.g., uveitis, iritis, and episcleritis) and associated complications (e.g., synechia).

Eye Injuries and Trauma

DMSO has been repeatedly shown to protect tissue throughout the body from a variety of injuries, and does the same for the eyes:

• In rabbits, 3 days, 20% DMSO was found to significantly reduce the corneal opacification and ulcerations that followed alkali burns.93

• In multiple studies, DMSO was found to be an effective treatment for corneal acid burns from hydrofluoric acid94,95 (and also for hydrofluoric acid burns on other parts of the body).96

• In another study,97 DMSO was combined with monomycin to treat corneal burns.98

Likewise, many readers have reported that DMSO has healed a variety of eye injuries:

“I was kicked in my eye by our puppy, 50 lbs and strong, did serious damage and was legally blind seeing double, no progress healing for a month.99 So I found a DMSO recipe and my vision was restored. I’m no expert, it worked for me and quick. I had 80% healing in days, a good part of that in 24 hours. Month previous, as stated, I was not improving at all.”

“Many years ago my mother-in-law burst a blood vessel in her eye.100 After trying allopathic approaches with the MD, we made her [eye] drops containing DMSO. In mere days, the eye returned to normal.”

Likewise, a month ago, a friend injured their eye by cliff jumping from quite a height and not shielding their eye when they hit the water (resulting in the eye being filled with blood). Once my friend decided to use DMSO, we saw the eye rapidly heal and the blood within it leave … after which they repeated the same jump, again did not correctly shield their eye, and then healed the eye again with DMSO.

I have also received numerous remarkable reports of pets with injured eyes that would normally be removed instead have a complete recovery like these:

• This cat had its eye scratched, after which the vet said the necrotic eye needed to be urgently removed.101 While they raised money for the operation, they tried flushing the eye with DMSO and colloidal silver roughly every hour (which Gerald the cat loved), the eye rapidly improved, and a few days after the initial visit, the vet cancelled the operation and after six weeks the eye was healed.

• This dog had got an eye ulcer from a scratch, and the vet wanted to remove the (blind) eye.102 After a month it fully healed and sight returned.

Note: I have received additional reports of injured pet eyes recovering and reports of human eyes that top doctors said would need to be removed instead of recovering with DMSO.

Slutsats

DMSO’s ability to heal the surface of the eye also allows it to heal conditions deeper within the eyes. In turn, it has been truly extraordinary for me to see how much data there is supporting it treating nearsightedness, floaters, cataracts, glaucoma, uveitis, macular degeneration, and other causes of blindness like retinitis pigmentosa — as for many of these conditions, I was trained to believe there was nothing you could ever do to cure them.

Fortunately, due to our extraordinary political climate, more and more are awakening to the Forgotten Sides of Medicine and realizing they can take direct charge of their health rather than depend on a costly, often counterproductive medical system. It has been an incredible privilege to see just how many readers have been able to restore their eyes with DMSO, and we are deeply grateful that we at last can change the unhealthy medical paradigm we’ve been trapped within.

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

A Note from Dr. Mercola About the Author

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

For decades, the system designed to catch dangerous side effects from drugs, vaccines, and consumer products has been failing. Not because the problems weren’t happening — but because the infrastructure meant to track them was too fragmented, too slow, and too burdensome to keep up.

The result was a growing gap between what patients experienced and what showed up in federal safety records. Patterns of harm went undetected or took far too long to surface, and the public was left making health decisions based on an incomplete picture.

Now the U.S. Food and Drug Administration (FDA) is attempting to close that gap with a sweeping technology overhaul — one that could fundamentally change how quickly you see safety signals and how much control you have over your own health choices. Here’s what the new system does, what it replaces, and why it matters.

A New System Finally Lets You See Side Effects in Real Time

The FDA launched a new platform on March 11, 2026, called the Adverse Event Monitoring System (AEMS), designed to track side effects from drugs, vaccines, cosmetics, and other products in one place.1 As reported by Fox News, this replaces older systems that operated separately and often failed to communicate with each other.2 The goal is simple: give you faster, clearer access to safety information instead of forcing you to rely on delayed or incomplete reports.

• The new platform replaces multiple outdated databases — Instead of juggling several systems like VAERS — the Vaccine Adverse Event Reporting System, a national database that collects reports of side effects after vaccinations — and FAERS — the FDA Adverse Event Reporting System, which tracks adverse reactions to drugs and biologics — everything is now consolidated into a single interface.
Before, identifying patterns required searching across different platforms with different formats. Now, you can look up a product and immediately see reported side effects without needing technical expertise. That reduces confusion and helps you make faster, more informed decisions about what you use.
• Real-time reporting replaces slow, delayed updates — One of the biggest changes is speed. The old system released reports quarterly, meaning important safety signals could sit unseen for months. The new system publishes reports as they come in. That means if a pattern of side effects starts emerging, you have a chance to see it sooner instead of finding out long after widespread exposure.
• Artificial intelligence (AI) removes the manual bottleneck — The FDA built AI into the system to handle data entry, coding, and organization of reports. Previously, humans had to manually process this information, which slowed everything down and created backlogs. Now, the system can automatically categorize and sort incoming reports. That translates into cleaner data, faster updates and fewer delays in identifying trends.
• User access has already surged with a simpler interface — During early testing, the FDA reported a 3,000% increase in users when the platform became easier to navigate. That jump highlights something important: when information is accessible, people actually use it. You no longer need specialized training or insider knowledge to explore safety data. The system is designed so that you can search and understand it on your own.

Millions of Reports Are Now Centralized and Easier to Analyze

The FDA processes about 6 million to 7 million adverse event reports each year. Previously, these reports were scattered across multiple systems, making it difficult to see the full picture. Now, all that data sits in one place. It’s the difference between dumping puzzle pieces from five different boxes onto one table and finally sorting them into a single picture — suddenly, the patterns are obvious.

• The system reduces costs while improving transparency — Maintaining the old databases cost about $37 million annually, but the new system is expected to save around $120 million over five years. While cost savings matter, the bigger takeaway is transparency. A more efficient system frees up resources and makes it easier for both researchers and the public to access meaningful safety data.
• Future updates aim to make reporting easier for everyone — The FDA plans to roll out a simplified submission system so health care professionals and consumers can report side effects more easily. Right now, complexity has discouraged reporting, but this next phase focuses on removing those barriers. When reporting becomes easier, more data enters the system, giving you a clearer and more accurate view of product safety.
• The platform is designed to empower your decision-making — FDA Commissioner Dr. Marty Makary stated that the previous systems created “large blind spots in our post-market surveillance,” and the new platform aims to fix that by providing “a single, intuitive adverse event platform.” In practical terms, this puts more control in your hands. Instead of relying solely on official summaries, you can explore the data yourself and decide what risks matter most for your health choices.

Decades of Underreporting Hid the Full Picture of Drug and Vaccine Risks

A commentary published in Coffee & COVID describes the FDA’s previous reporting structure as a “patchwork of archaic, separate systems” that failed to communicate with each other.3 Instead of functioning like a modern database, the system behaved like disconnected silos. That meant safety data stayed scattered, incomplete and difficult to interpret, even if the information technically existed somewhere in the system.

• Reporting was so difficult that most cases didn’t make it into the system — Doctors often faced a reporting process that took 30 minutes to over an hour per case, requiring detailed patient records, dates and symptoms entered into a clunky interface.
If the system timed out, the entire report had to be restarted. As a result, many health care providers simply stopped reporting. When filing a single report takes longer than the patient visit that triggered it, most clinicians stop filing. And every missing report is a blind spot in your safety data.
• Historical data suggests massive underreporting of adverse events — In 2010, Harvard Pilgrim Health Care found that fewer than 1% of vaccine adverse events were reported to VAERS. That means for every reported issue, many others never appeared in official records. This creates a distorted picture of safety, where risks appear lower simply because they weren’t captured.
• The system relied on passive reporting instead of active tracking — The older system depended on voluntary submissions rather than automatically identifying problems. Nobody actively searched for issues; they waited for someone to report them. If no one submitted a report, the event effectively didn’t exist in the data. This approach placed the burden entirely on busy clinicians and patients, which reduced participation and limited the accuracy of the data.
• Delays in publishing data slowed recognition of safety signals — Safety data often sat unpublished for months due to backlogs and outdated processes. During high-demand periods, such as large vaccination campaigns, delays stretched from nine to 14 weeks. When information moves that slowly, patterns remain hidden longer, and you’re left making decisions without timely insight into emerging risks.
• Even successful solutions weren’t implemented — The article describes a government-funded system called ESP:VAERS, which automatically detected adverse events from electronic health records and identified over 35,000 possible reactions in testing. Despite working effectively, it was never fully connected to the national reporting system. That represents a missed opportunity where better data existed but didn’t reach public view.

The Problem Persisted for Decades Without Change

The system remained largely unchanged since 1990, despite rapid advances in technology across other industries.4 While banking, shopping and communication evolved, safety reporting stayed stuck in outdated processes. This long-term stagnation meant that multiple generations of patients relied on a system that failed to capture the full scope of real-world outcomes.

• The structure itself limited transparency by design — The system’s complexity and fragmentation effectively concealed problems rather than highlighting them. Whether by design or by neglect, the result was the same. When data is difficult to submit, slow to process and scattered across platforms, fewer signals rise to the surface. That translates into a narrower view of product safety than what actually occurs in the real world.
• The shift to a new system signals a major change in visibility — Moving from a system that captures a fraction of events to one that captures more will dramatically increase reported numbers. That increase reflects better visibility, not a sudden rise in harm. When more reports enter the system, you gain a clearer understanding of patterns, helping you assess risks with greater confidence and control.

Take Control of How You Evaluate Drug and Vaccine Safety

You now live in a very different environment than even a few months ago. The biggest shift isn’t just technology — it’s access. You’re no longer limited to filtered summaries or delayed reports. You have direct visibility into real-world safety data. That changes how well you can protect yourself. The root problem has always been hidden or incomplete information. Fix that, and your decision-making improves immediately. Here’s how to use this shift to your advantage:

1. Start checking real-time safety data before using any product — Before you take a new medication, injection or even use a personal care product, look it up in AEMS.5 You’re no longer guessing. You’re looking at actual reported experiences from other people. This turns your decision from blind trust into informed choice. If you take multiple prescriptions, this step becomes even more important because overlapping risks are easier to miss.
2. Pay attention to patterns, not just single reports — One report alone doesn’t tell you much. What matters is repetition. If you see the same side effect appear again and again, that’s a signal. Train yourself to scan for trends. Think of it like spotting a pattern in a game — the more consistent the pattern, the more confident you become in what you’re seeing. This builds your confidence and sharpens your ability to judge risk quickly.
3. Report your own experiences to strengthen the system — If you experience a side effect, take the time to submit it once the simplified reporting system is fully rolled out. Right now, underreporting is the core weakness. Every report you add helps correct that. You stop being someone the system reports about and become someone who reports into it.
The more complete the data becomes, the more accurate the picture is for you and everyone else. Until that feature is live, bookmark the AEMS platform and familiarize yourself with the interface so you’re ready to file a report the moment the simplified system goes active.
4. Use the data to question assumptions about safety — Many products carry an assumption of safety simply because they’re widely used. That assumption breaks down when you look at real-world reports. If you’ve always trusted that approval equals safety, this is where you recalibrate. Approval means it passed controlled trials. Real-world data tells you what happens after millions of people use it.
If you’re taking a medication, search it in AEMS and compare the reported side effects against what you were told to expect. If the real-world data shows patterns your prescriber didn’t mention, that’s a conversation worth having at your next appointment.
5. Track your own reactions and build your personal safety profile — Keep a simple log of anything new you take and how you feel afterward. This doesn’t need to be complicated. Write down the product, the timing and any symptoms. Over time, you start to see your own patterns. Combine that with what you see in the public data, and your awareness becomes much sharper. You’re no longer reacting after the fact — you’re anticipating and adjusting.
At the same time, talk with your doctor about whether every medication you’re on is truly necessary and explore how a healthier lifestyle — through better nutrition, movement, and stress management — can reduce your dependence on drugs in the first place. The system improves when more data flows in, but your health improves when you actually use that data to guide your decisions.

FAQs About the FDA’s New AI System for Tracking Side Effects

Q: What’s the FDA’s new AI-powered system and why does it matter?
A: The FDA’s AEMS is a new platform that lets you see reported side effects from drugs, vaccines, and other products in real time. Instead of relying on delayed summaries, you now have direct access to up-to-date safety data, which gives you more control over your health decisions.

Q: How is this system different from VAERS and FAERS?
A: Older systems like VAERS and FAERS operated separately and often failed to share information efficiently. The new system combines all that data into one place, making it easier for you to search, compare and identify patterns without needing technical expertise.

Q: Why were side effects underreported in the past?
A: The previous system required time-consuming, complicated reporting processes that discouraged doctors and patients from submitting reports. As a result, a large percentage of adverse events never made it into official records, leaving gaps in the data.

Q: Will the number of reported side effects increase now?
A: Yes, and that reflects better reporting — not a sudden increase in harm. As more people are able to submit reports and data is processed faster, you’ll see a more complete picture of real-world experiences.

Q: How can I use this system to protect my health?
A: You can search for products before using them, look for repeated patterns in side effects, and track your own reactions over time. This allows you to make informed choices based on real-world data instead of assumptions or outdated information.

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 of these is not a common sign of cancer?

Unexplained weight loss
Mild recurring fever
Cancer can show up as weight loss, deep fatigue, pain, lumps, or abnormal bleeding. A mild recurring fever is less commonly recognized as a typical warning sign. Learn more.
Persistent pain
Abnormal bleeding

The standard story of cancer goes like this: a random genetic mutation turns one of your cells rogue, and your only options are to cut it out, poison it, or burn it away. But what if the story is wrong — not at the margins, but at its foundation?

Cancer shows up as unexplained weight loss, deep fatigue, persistent pain, lumps under the skin or abnormal bleeding. Once it spreads, it disrupts vital organs and becomes life-threatening. The conventional model tells you all of this traces back to damaged DNA — a molecular accident you couldn’t predict and can’t control. That framing leaves you with only three responses: surgery, chemotherapy, or radiation.

Bioenergetic researcher Georgi Dinkov, in an interview with Ashley Armstrong, co-founder of Angel Acres Egg Co., challenges that foundation directly. As he put it, “The tumor is not an alien trying to kill you … cancer should never be looked at as a localized disease. It’s a systemic disease.”1 That claim shifts the entire frame.

Instead of a rogue gene, he points to metabolic suppression — meaning your cells lose the ability to produce energy efficiently. When enough cells fall into that low-energy state, they send distress signals that overwhelm your body’s repair systems.

From that lens, the Warburg effect — the well-documented shift where cancer cells rely heavily on glycolysis and produce excess lactic acid — stops looking like a genetic accident. It becomes a symptom of broken energy production. In a healthy cell, mitochondria burn fuel efficiently and produce carbon dioxide as a byproduct — a sign that the energy cycle is running cleanly.

Stressed cells generate less energy and more lactic acid, creating an internal environment that favors chaos instead of order. If cancer reflects a collapse in cellular energy rather than a mysterious mutation lottery, then restoring metabolism becomes central.

Cancer Shifts When Energy Returns

During the interview, which aired on the Rooted in Resilience Podcast, Dinkov lays out a direct challenge to mainstream oncology.2 He argues that cancer develops when a large enough group of cells becomes “metabolically deranged” — meaning their internal energy machinery has broken down — and the rest of the body lacks the energy reserves to correct it.

Instead of focusing on mutated DNA as the root cause, the discussion centers on energy production inside the cell — specifically how well your mitochondria, the cell’s power plants, are functioning. This shifts the focus from fear of random mutations to something measurable and influenceable: your metabolic health.

• Cancer is described as systemic, meaning the whole body is involved — That means a tumor in one area signals a broader breakdown in cellular energy throughout the body. If your overall metabolic rate is suppressed — from chronic stress, poor diet, toxins, radiation or ongoing inflammation — your body loses the ability to keep abnormal cells in check. This gives you a new lens: instead of asking only how to remove a tumor, you ask how to strengthen the entire terrain in which that tumor formed.

• Experimental models showed tumors stopping or disappearing when metabolism was supported — Dinkov describes animal experiments involving aggressive cancers such as mantle cell lymphoma and prostate cancer. He reports that certain groups receiving combinations of B vitamins and aspirin showed tumor growth flattening, and in some cases tumors disappeared.

In prostate cancer models, he explains that dihydrotestosterone (DHT) — the very hormone mainstream medicine often blames — halted tumor growth, and in combination with an aromatase inhibitor led to tumor disappearance in most of the animals studied. That suggests that restoring energy and hormonal balance can change the trajectory of disease in controlled settings.

• Different compounds were compared to see which produced stronger effects — According to the interview, aspirin alone slowed tumor progression, but a metabolite called 2,6-dihydroxybenzoic acid achieved similar outcomes at lower doses. He also compared DHT alone, an aromatase inhibitor alone, and the two combined, noting that the combination produced the strongest regression in his model.

The takeaway: not all metabolic interventions carry equal weight. Some multiply the effects of others — which is why a stacking approach often outperforms any single change. If you’re serious about optimizing health, stacking supportive factors often yields stronger results than relying on a single change.

• The discussion challenges the idea that sugar feeds cancer — Dinkov directly disputes the claim that glucose is the main driver of tumor growth. He explains that excessive fat oxidation — meaning your body burns stored fat under stress — blocks proper glucose processing inside your mitochondria.

When glucose can’t enter the energy cycle efficiently, it gets diverted into lactate production, which supports rapid cell division. In simple terms: it’s not the presence of sugar alone, but the inability to burn it properly that creates trouble. That reframes diet decisions in a way that directly affects you. Instead of extreme carbohydrate restriction, the focus shifts toward restoring balanced fuel use.

Cellular Metabolism, Stress Signals, and the Foundations of Healing

A key concept discussed is “quorum sensing,” meaning cells communicate and respond to their neighbors. Your cells don’t operate in isolation — they constantly broadcast chemical signals to their neighbors, much like a crowd that shifts its mood depending on who’s shouting loudest. When enough cells signal distress, the collective tone shifts from repair to survival.

Healthy cells normally share resources, even transferring mitochondria to struggling neighbors, but that support fails if the overall system is weak. Your daily stress load, sleep, nutrient intake, and toxin exposure determine whether your cells cooperate toward healing or drift toward dysfunction.

• Carbon dioxide is a marker of healthy energy production — Dinkov explains that healthy oxidative metabolism produces carbon dioxide, while stressed metabolism produces excess lactate. While most people think of carbon dioxide as just an exhaust gas, it actually plays an active role inside your cells, helping maintain the pH balance mitochondria need to function.

Lactate, by contrast, shifts the internal balance toward a state that favors abnormal growth. This means that habits increasing efficient energy production — such as reducing stress hormones and supporting thyroid and androgen balance — strengthen your internal environment.

• Stress hormones are identified as metabolic brakes — Cortisol and serotonin are major suppressors of mitochondrial activity. When these rise chronically, mitochondrial biogenesis — the creation of new mitochondria — slows.

Lower energy output means slower repair, weaker immune oversight and higher vulnerability. In contrast, testosterone and vitamin D are signals that increase mitochondrial number and function. This reinforces the idea that hormone balance isn’t cosmetic; it determines whether your cells produce abundant energy or struggle.

• Fat metabolism and carbohydrate metabolism compete inside the cell — Dinkov explains that when fat oxidation dominates, glucose entry into the energy cycle is blocked. Think of it like a gate between glycolysis and your mitochondria.

An enzyme called pyruvate dehydrogenase controls that gate — it decides whether glucose gets escorted into the mitochondria for full energy extraction. When fat breakdown products pile up, they jam this gate shut. Glucose gets stranded outside, and instead of producing clean energy, it ferments into lactate.

• Hope replaces fatalism when metabolism becomes the target — The interview closes with a direct statement: “Cancer is a metabolic disease.” That statement changes your role from passive patient to active participant. Energy production responds to diet, light exposure, micronutrients, stress control and hormone balance. When you strengthen those pillars, you strengthen the system that keeps abnormal cells under control.

Practical Steps to Rebuild Your Metabolic Foundation

If cancer reflects a breakdown in cellular energy, then your strategy needs to start there. When your cells produce strong, steady energy, they regulate growth, repair damage and remove what no longer belongs. Your focus shifts from attacking a tumor to strengthening the terrain that allowed it to form. Here’s how you address the root cause — low metabolic function — in practical, daily steps.

1. Increase your cellular energy production every day — Your mitochondria run on carbohydrates and oxygen. Most adults need 250 grams of targeted carbohydrates daily, and more if you’re active. If you’re under chronic stress or have been restricting carbs for years, your metabolism has likely slowed. Begin by adding whole fruit and white rice before moving to starchy vegetables or whole grains.

Pair carbohydrates with adequate protein — about 0.8 grams per pound of lean body mass (or 1.76 grams per kilogram) — and make one-third from collagen-rich sources like bone broth, slow-cooked meats with connective tissue, or a quality collagen supplement. This supports repair without overloading your system.

2. Eliminate excess linoleic acid (LA) from seed oils — Excess polyunsaturated fats, including LA, block proper glucose oxidation and push your body toward stress metabolism. That drives lactate production and lowers efficient energy output. Remove all seed and vegetable oils. That means no soybean, corn, canola, sunflower or safflower oil. Avoid nuts and seeds.

If you eat out often, assume seed oils are in the kitchen — because they almost certainly are. Limit restaurant meals while you’re reducing your LA burden. Replace seed oils with stable fats such as grass fed butter, ghee or tallow. The goal is simple: remove the metabolic brake so your cells burn fuel cleanly.

3. Lower chronic stress signals that suppress metabolism — Cortisol and serotonin slow mitochondrial activity. If you’re running on caffeine, skipping meals or sleeping five hours a night, your body is in survival mode. Eat consistently. Get morning sunlight to regulate your circadian rhythm. Avoid blue light at night. Walk daily, ideally in sunlight.

If you’re indoors most of the day, understand that electromagnetic field (EMF) exposure adds another layer of metabolic stress. Reduce unnecessary wireless exposure where possible. Every stressor you remove frees up energy for repair.

4. Reduce chronic stress that suppresses your metabolism — The interview clearly links metabolic decline to chronic stressors such as poor diet, toxins and radiation. If you’re running on constant psychological stress, overtraining, undereating or sleeping poorly, your metabolic rate drops. Prioritize deep sleep, and if you’re under heavy emotional stress, confront it directly instead of pushing through it. Your body can’t maintain strong energy production in survival mode.

5. Rebuild your metabolic resilience through movement and light — Your body was designed to move and to absorb sunlight. Morning sun exposure stimulates nitric oxide and mitochondrial melatonin production. That strengthens cellular defense systems. Avoid harsh midday sun until you have been off seed oils for at least six months, as high LA levels increase sun sensitivity. Work your way up to a one-hour walk daily.

Add strength training gradually to build muscle, which acts as a metabolic engine. If you’re recovering from illness, start small — five-minute walks still count. Progress builds momentum. If you treat cancer as a metabolic problem, your daily choices become powerful. You’re not helpless. You’re rebuilding energy, one decision at a time.

FAQs About Cancer and Cellular Metabolism

Q: Is cancer really a genetic disease, or is it a metabolic problem?

A: According to Dinkov in the featured interview, cancer should be viewed as a systemic metabolic disease rather than just a genetic mutation problem. That means tumors develop when cells lose the ability to produce energy efficiently. Instead of seeing cancer as a random DNA accident, this perspective focuses on how well your cells generate and manage energy.

Q: What is the Warburg effect in simple terms?

A: The Warburg effect describes how cancer cells rely heavily on glycolysis — a fast but inefficient way of producing energy — even when oxygen is available. This process creates excess lactate. In contrast, healthy cells use their mitochondria to produce energy and generate carbon dioxide. In short, cancer cells shift toward low-efficiency energy production.

Q: Does sugar feed cancer?

A: The interview challenges the common claim that sugar alone drives cancer growth. Dinkov explains that excessive fat oxidation — meaning burning too much fat under stress — interferes with proper glucose processing. When glucose can’t be used efficiently, it gets converted into lactate, which supports tumor growth. The issue isn’t simply sugar intake but impaired fuel metabolism.

Q: How do stress hormones affect cancer risk?

A: Chronic stress hormones such as cortisol and serotonin suppress mitochondrial activity. When these remain elevated, energy production drops. Lower energy output weakens your body’s ability to regulate abnormal cells. Supporting metabolic health requires lowering chronic stress and stabilizing daily energy balance.

Q: What practical steps support healthy cellular metabolism?

A: Foundational strategies include increasing balanced carbohydrate intake to stabilize energy production, eliminating seed oils high in LA, reducing chronic stress, improving sleep and circadian rhythm, and rebuilding metabolic resilience through daily movement and sunlight exposure. These habits strengthen the internal environment that regulates cellular growth.

Test Your Knowledge with Today’s Quiz!
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Editor’s Note: This article is a reprint. It was originally published October 20, 2024.

In my appearance on The Jimmy Dore Show, we explored a vital yet often overlooked aspect of human well-being — cellular health and the myriad of silent toxins eroding it. I shared insights from my book, “Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy.”

This article reviews the most pivotal points from our extensive discussion, revealing the vital components that sustain health and the modern challenges that threaten them. As I shared with Dore, for 15 years I struggled with a mind-bending, unexplained rash that caused me to lose sleep at night because of unrelenting itching. All the physicians I consulted, some of the best out there, had no clue how to resolve it.

This personal battle led me to a groundbreaking realization: impaired mitochondrial function is at the heart of nearly every disease. Mitochondria, the powerhouses of your cells, produce adenosine triphosphate (ATP) — your body’s essential energy currency.

Everyone knows you can’t run a car without fuel. Similarly, your body is a vehicle that transports you around, and if you don’t have enough energy, it’s a problem. Historically, humans produced twice the amount of ATP compared to today, but the influx of chemical toxins has drastically reduced cellular energy production, leading to a significant decline in overall health.

The ATP Crisis — A Modern Epidemic

Humans are producing up to 75% less ATP today than a century ago. This decline is not just a number — it’s a reflection of our deteriorating health. The question remains: Why has ATP production plummeted?

The answer lies in the toxins that have permeated our environment over the past 150 years. The Industrial Revolution and subsequent advancements introduced chemical poisons into our lives, fundamentally disrupting our cellular machinery. Among these toxins, seed oils like soybean, corn, and sunflower oil, stand out as primary culprits in harming your cellular energy.

Seed Oils — The Silent Destroyers of Health

Seed oils rich in polyunsaturated fatty acids (PUFAs) are one of the main drivers destroying your health, as excess consumption leads to obesity, diabetes, heart disease, cancer, and dementia. These oils, often misleadingly labeled as “healthy” vegetable oils, wreak havoc on mitochondrial function. Consuming excessive amounts overloads your cells with harmful fats, crippling their ability to produce ATP.

Safe alternatives include coconut oil, ghee, and beef tallow. Eating out poses a significant challenge for those striving to avoid seed oils like canola and soybean oil. One practical tip when you dine at a restaurant is to inform the server that you have a severe allergy to seed oils. Show them evidence of the dangers, and ensure the kitchen adheres to your requirements.

Most restaurants are unaware of the extent of seed oil contamination. By educating them and insisting on pure fats, you protect your health while raising awareness. The prevalence of adulterated oils, even in the case of products like extra virgin olive oil, makes vigilance essential. Additionally, cooking your own meals at home or choosing restaurants that use healthier frying fats, such as beef tallow, will significantly reduce your exposure to harmful PUFAs.

The Truth About Sugar — A Cellular Fuel

Contrary to popular belief, not all sugars are detrimental. Sugar, when used wisely, restores your energy. The key lies in understanding the type of sugar and its role in your metabolism. Real sugar — specifically glucose, also known as dextrose — is the ultimate fuel for your mitochondria. Unlike high-fructose corn syrup, which is harmful, glucose is essential for efficient energy production.

However, moderation is crucial. If you consume too much sugar, it disrupts insulin and hormonal balance. For individuals suffering from severe mitochondrial poisoning, however, glucose is a lifesaver, providing the necessary energy to sustain vital bodily functions. This nuanced understanding of sugar’s role challenges the conventional narrative that all carbohydrates are harmful.

Your Gut Microbiome — Balancing Good and Bad Bacteria

Your gut health plays a pivotal role in cellular energy and overall well-being. I explained the importance of colonocytes — cells lining your colon that rely on short-chain fatty acids like butyrate, propionate, and acetate, produced by beneficial bacteria. When mitochondrial function is impaired, these colonocytes begin to die, allowing oxygen to seep back into your gut.

This shift creates an environment where pathogenic, oxygen-tolerant bacteria thrive, producing endotoxins that further damage mitochondria. This creates a vicious cycle I call the “black hole of death.”

To break free from this cycle, it’s essential to restore the balance of gut bacteria. Unfortunately, many people are unaware of the state of their microbiome, as beneficial bacteria are often overshadowed by their pathogenic counterparts. Advanced testing, though expensive, provides insights into the state of your gut health, but practical dietary adjustments are equally important.

Until an intervention targets the factors harming your colonocytes and restores optimal oxygen levels, the population of beneficial, oxygen-intolerant microbes cannot be reestablished in your gut. This mitochondrial-gut microbiome communication is necessary for health. However, when oxygen-tolerant pathogenic bacteria dominate, they outcompete the beneficial, oxygen-intolerant bacteria, preventing the production of essential metabolites needed for vitality.

Removing excess oxygen from your colon is key because, without it, even the best lifestyle practices — such as exercise, adequate sleep, proper nutrition, and the use of supplements — will not result in significant improvement.

Therefore, avoiding mitochondrial poisons, including seed oils and endocrine-disrupting chemicals, is essential to create the right conditions for restoring a healthy, oxygen-intolerant microbial population in your gut.

The Hidden Dangers of Plastics and Endocrine Disruptors

Beyond dietary choices, environmental toxins like plastics pose a significant threat to cellular health. Plastics produce endocrine-disrupting chemicals (EDCs) that stimulate estrogen receptors. These chemicals are pervasive, found in everyday items like water bottles and food wraps, and are linked to various health issues, including breast cancer.

EDCs disrupt hormonal balance, leading to widespread health problems. These chemicals primarily operate by activating estrogen receptors within your cells. This activation leads to an increased influx of calcium ions into your cells. Excessive intracellular calcium dramatically elevates the levels of superoxide and nitric oxide.

These reactive molecules swiftly combine to form peroxynitrite, an extremely potent oxidant stressor. The formation of peroxynitrite induces severe oxidative stress, resulting in significant cellular damage. In addition, when combined with natural estrogen, exposure to EDCs leads to estrogen overload and initiates a series of harmful events.

How EDCs Trigger Your Self-Attack Autoimmune Responses

Endocrine-disrupting chemicals (EDCs) pose a significant threat to your health, initiating a cascade of negative effects that begin at the cellular level and ripple outward to impact your entire body. This process unfolds in several interconnected stages, each building upon the last to create a perfect storm of health challenges in your system.

It all starts with your mitochondria — the powerhouses of your cells. EDCs interfere with these crucial organelles, diminishing their ability to produce the energy your cells need to function optimally. This energy deficit isn’t just a matter of you feeling tired; it has far-reaching consequences, particularly for your gut health.

Your digestive system relies on a delicate balance of beneficial bacteria, many of which thrive in an oxygen-free environment. The energy shortage caused by mitochondrial dysfunction disrupts this carefully maintained anaerobic setting in your gut. As a result, these beneficial microorganisms struggle to survive and perform their vital functions within you.

One of the key roles of these gut bacteria is the production of short-chain fatty acids. These compounds are essential for maintaining the health and integrity of your intestinal lining. They act as a primary food source for the cells that make up this barrier and help regulate the immune responses in your gut. However, when your gut bacteria are compromised due to the altered environment, their ability to produce these crucial fatty acids is severely impaired.

The absence of adequate short-chain fatty acids leads to a weakening of your intestinal barrier. This condition is often referred to as “leaky gut” or increased intestinal permeability. In this state, the tight junctions between the cells lining your intestines become loose, allowing substances that should remain within your gut to pass into your bloodstream.

This is where the situation can take a particularly concerning turn for you. Among the substances that can now penetrate your weakened gut barrier are proteins that bear a striking resemblance to structures within your own body — such as those found in your joints or neurological tissues.

When these foreign yet familiar proteins enter your bloodstream, your immune system is faced with a case of mistaken identity. It perceives these proteins as threats and mounts an attack against them.

The problem is, due to the similarity between these intruding proteins and your own body tissues, your immune response doesn’t stop at neutralizing the perceived invaders. Instead, it can turn against your own cells and tissues that share similar structures. This misdirected immune attack is the hallmark of autoimmune diseases, where your body essentially wages war against itself.

Thus, from the initial disruption of cellular energy production by EDCs, you arrive at a situation where your body’s own defense mechanisms have been tricked into causing harm to you. This complex chain of events underscores the far-reaching and interconnected nature of your body’s systems and highlights how these seemingly small disruptions can cascade into significant health challenges for you.

The challenge lies in finding safe alternatives, as conventional plastics are laden with harmful chemicals. I’m in the process of creating bio-compatible alternatives to plastics in order to help eliminate EDC exposure and promote environmental sustainability.

Electromagnetic Fields (EMFs) — A Mitochondrial Poison

Another insidious threat to your cellular health today is exposure to EMFs. Unlike other toxins, EMFs permeate our environment, making them a pervasive danger that is often overlooked.

Electromagnetic frequencies describe all types of radiation, including beneficial ones like sunlight. However, the high-frequency EMFs emitted by modern devices such as cellphones, Wi-Fi routers, and microwaves operate in the gigahertz range, posing significant risks to your mitochondria.

While ionizing radiation like X-rays directly damages cells by creating free radicals, EMFs cause harm through a different mechanism called non-thermal effects. These non-thermal effects disrupt cellular function without raising tissue temperatures, making the damage less visible but equally, if not more, dangerous.

EMFs interfere with mitochondria by increasing calcium ion influx into cells. Elevated calcium levels catalyze the production of harmful free radicals, leading to oxidative stress and mitochondrial dysfunction. This process mirrors the damage caused by other mitochondrial poisons, like seed oils and EDCs, creating a vicious cycle of cellular decline.

The Telecommunication Industry’s Deceptive Practices

The telecommunications industry, much like the tobacco industry before it, has employed deceptive strategies to downplay the dangers of EMFs. They used the same playbook as the tobacco industry to greenwash their products and obfuscate the real risks. The 1996 Telecommunications Act, for instance, effectively immunized these companies from liability, allowing them to continue disseminating harmful EMFs without accountability.

They promote the idea that non-ionizing radiation is safe because it doesn’t cause immediate thermal damage. This misleading narrative ignores the long-term, chronic effects of EMF exposure, which accumulate over time and contribute to a host of health problems, including cancer, neurological disorders, and reduced cellular energy.

Practical Steps to Mitigate EMF Exposure

Understanding the dangers of EMFs is only the first step; taking actionable measures to reduce exposure is crucial for safeguarding your health. Here are several strategies I recommend:

1. Limit cellphone use — Avoid keeping your cellphone close to your body, especially when sleeping. Cellphones emit high levels of EMFs and prolonged exposure significantly disrupts mitochondrial function. I personally use an EMF shield tent to create a low-radiation environment during sleep, ensuring that my mitochondria remain untainted by these frequencies.

2. Reduce Wi-Fi dependency — Turn off Wi-Fi routers when not in use, especially at night. Wi-Fi is a constant source of EMFs in many households, and minimizing its operation drastically reduces overall exposure. For essential connectivity, use wired Ethernet connections instead of wireless alternatives.

3. Create EMF-free zones — Designate certain areas of your home, such as your bedroom, as EMF-free zones. By establishing a sanctuary free from electromagnetic radiation, you provide your mitochondria with the environment they need to function optimally. Simple steps like using wired devices and keeping electronic gadgets out of these areas makes a significant difference.

4. Use EMF shielding products — Investing in EMF shielding products, such as EMF-blocking phone cases or shielding tents, provides additional protection. These products help deflect or absorb harmful frequencies, safeguarding your cellular health. While not a complete solution, they offer a practical layer of defense against unavoidable EMF exposure.

Reclaiming Health — Strategies for Protection and Restoration

To break free from this cycle of mitochondrial poisoning, it is imperative to adopt comprehensive strategies that eliminate exposure to harmful toxins and support mitochondrial function. Here are several actionable steps:

1. Eliminate seed oils and processed foods — As mentioned, seed oils like soybean, corn, and sunflower oil are laden with PUFAs that oxidize easily, producing toxic metabolites that damage mitochondria. By removing these oils from your diet, you reduce the primary source of mitochondrial poisoning.

2. Adopt safe fats and whole foods — Incorporate saturated fats such as coconut oil, butter, ghee, and beef tallow into your diet. These fats are stable and support mitochondrial function without the harmful effects of PUFAs. Additionally, focus on whole, unprocessed foods that provide essential nutrients without the added toxins found in processed products.

3. Minimize EMF exposure — Limit your exposure to EMFs by reducing the use of wireless devices and turning off Wi-Fi when not in use. Embracing EMF shielding solutions, such as EMF-blocking phone cases and creating EMF-free zones in your home, significantly reduces cellular stress and supports mitochondrial health.

4. Optimize sun exposure — Embrace sun exposure around solar noon once you have eliminated seed oils from your diet. Proper sun exposure enhances mitochondrial energy production and supports overall health. Use minimal, protective clothing to maximize benefits while preventing skin damage.

5. Restore gut health — Addressing gut microbiome imbalances is crucial for maintaining cellular energy. Focus on consuming beneficial bacteria and limiting fiber intake if pathogenic bacteria dominate your gut.

A New Series of Health Insights Is on the Way

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

Alzheimer’s dementia is one of the most significant medical challenges our country faces (e.g., it places an incredible burden upon society, e.g., last year it was estimated to cost the United States 360 billion dollars).1 Yet, despite spending billions for research each year, cures remain elusive, something many believe results from the flawed belief that eliminating the amyloid plaques associated with Alzheimer’s will fix it. In turn, as I showed here:

• Decades of amyloid therapies have never produced a beneficial treatment.

• The newest “breakthrough” amyloid-eliminating monoclonal antibodies, at best slightly slow the progression of Alzheimer’s while simultaneously causing a host of side effects, including brain bleeding and swelling in over a quarter of recipients.

• The entire amyloid industry rests upon a fraudulent study no one wanted to retract due to how much was invested in the amyloid hypothesis.

In short, the money behind this juggernaut has caused research into the real causes of Alzheimer’s to be suppressed. For example, here I highlighted how coconut oil MCTs (safely) do more than any of the costly amyloid drugs — yet virtually no one knows this.2

Dale Bredesen’s Discovery

Many are also unaware of a 2022 study that should have revolutionized the entire Alzheimer’s field:3

That protocol was based on Dale Bredesen’s insightful realizations that:4

• Amyloid protein is a protective mechanism the brain uses to protect itself from stressors that endanger brain tissue — making attempts to treat Alzheimer’s by eliminating it are doomed to fail.

• The brain is designed to be able to adapt to the needs of life, so it is always creating or pruning neural connections and brain cells. Alzheimer’s results from the loss of signals that sustain brain cells and the dismantling of neural connections, outweighing the formation of new neural connections, a process that gradually compounds over the decades.

• Rather than there being one type of Alzheimer’s, there are actually multiple types that each require different treatment approaches.

Note: Beyond the 2022 trial, which showed individually targeted therapies could shift the brain’s momentum from neurological degeneration to regrowth,5 a 2018 report of 100 patients from numerous providers also showed it treated Alzheimer’s,6 as did a 2024 case series of patients with remarkable results,7 and there are now neurologists around the country administering Bredesen’s protocol with success.

The 6 Types of Alzheimer’s Disease

As this understanding of Alzheimer’s has produced tangible results, this suggests the causes of Alzheimer’s that Bredesen identified indeed play a key role in the disease — particularly since many other datasets corroborate their contribution to Alzheimer’s. They are as follows:

• Type 1: Inflammatory — This form is driven by excessive inflammation, often metabolic or infectious in nature. Chronic activation of the immune system — due to factors such as insulin resistance, a poor diet, a leaky gut, or latent infections — leads the brain to engage in protective downsizing by removing synapses and neurons that are less essential for immediate survival. It often presents with classic Alzheimer’s memory loss and typically develops in the sixties to seventies.

• Type 1.5: Glycotoxic — This subtype arises from insulin resistance and chronically elevated blood sugar. It leads to both inflammatory and trophic deficiencies, and is driven by glycotoxicity and the accumulation of advanced glycation end products (AGEs), which impair cellular function and synaptic integrity. It typically appears in the late fifties to sixties.

Note: Chronically elevated insulin promotes amyloid formation, as the enzyme the body uses to break down insulin is the same enzyme it uses to break down amyloid plaques.8

• Type 2: Atrophic — This type is caused by deficiencies in key nutrients, hormones, and other factors that provide trophic (supportive) signals to brain cells, which then triggers a similar downsizing mechanism seen in Type 1. Type 2 tends to emerge about a decade later than Type 1.

Note: We find these nutritional deficiencies can result from poor circulation reducing existing nutrients reaching brain tissue, and hence often focus on improving circulation rather than extended supplementation.

• Type 3: Toxic — This subtype results from exposure to toxic substances that directly damage neurons. Common culprits include biotoxins, chronic infections, heavy metals, and industrial or household chemicals. Causative infections (discussed further here) include Cytomegalovirus, Human Herpesvirus 1 or 6, Lyme disease, dental bacteria that can travel to the brain (e.g., P. gingivalis), and various fungal infections (as mold toxins are notorious for causing cognitive impairment at all ages).

Type 3 uniquely causes widespread and often unpredictable neuronal death, occurs earlier in life — often between the forties and sixties — and is less strongly associated with genetic risk factors. Cognitive decline in this type is frequently accompanied by psychiatric symptoms, sensory changes, or executive dysfunction (e.g., difficulty with math, organization, executive tasks), rather than the more classic early Alzheimer’s memory loss.

Note: Some of the most important neurotoxins to avoid are pharmaceuticals, and when I meet elderly individuals who have preserved their mental clarity, many report having largely avoided pharmaceuticals throughout their lives.

Some of the most common problematic medications for brain health include certain high blood pressure medications (because they lower cerebral perfusion), statins (as they inhibit the production of compounds essential for brain function), acid reflux medications (which interfere with the absorption of vital brain nutrients — making it critical for everyone to have adequate stomach acid), antidepressants, antipsychotics, benzodiazepines, antihistamines (since, like many sleeping pills, they block restorative sleep), and anticholinergics (such as those prescribed for incontinence).

• Type 4: Vascular — In this form, chronic restriction of cerebral blood flow from existing vascular diseases leads to gradual neuronal injury and cognitive decline. Type 4 often appears in the seventies or beyond and may overlap with other subtypes. It tends to affect processing speed, attention, and executive function rather than memory alone.

Note: Rapid cognitive decline frequently followed COVID vaccination, and significantly overlapped with this type.

• Type 5: Traumatic — Severe head traumas or repeated concussions (e.g., in professional football players)9 set off a cascade of chronic degenerative processes that cause cognitive and emotional dysfunction to appear years or decades after the injuries — making it critical to prevent these injuries and seek appropriate treatment when head traumas happen.

Note: There are a variety of causes of dementia, many of which are frequently (roughly half the time)10,11 misdiagnosed as Alzheimer’s. In many cases, these respond to the same treatments which reverse Alzheimer’s, but in other cases, require different treatments.

Healthy Fluid Circulation

Many practitioners I know who’ve successfully treated dementia with a variety of methods (listed here) all concluded it resulted from impairments of blood flow to the brain and lymphatic or venous drainage from it. For example:

• Zeta potential provides the disperse force which keeps constituents within fluids from agglomerating and clogging the circulatory vessels (e.g., vaccines frequently trigger detectable microstrokes by causing blood cells to clump together).

In a myriad of illnesses, we find restoring the physiologic zeta potential (discussed here) is pivotal for restoring health — particularly those associated with aging, as zeta potential worsens with age (due to declining kidney function). In turn, one of the physicians who inspired my medical path did so because his practice revolved around treating zeta potential and he repeatedly achieved significant cognitive improvements for his aging patients.

Note: Impaired zeta potential will also cause proteins (e.g., amyloids) to misfold and clump together.

• China recently developed a surgery (detailed here) to increase the lymphatic drainage from the brain. Due to its low cost, it is being rapidly adopted nationwide. In parallel, an American procedure was developed to increase venous drainage from the head and reported to greatly improve multiple sclerosis along with other chronic neuroimmune disorders (which distant colleagues witnessed).

Note: I have seen many other circulatory enhancing therapies (listed here) also improve cognitive decline and dementia.

Furthermore, beyond blood being vital for neuronal survival, the proper clearance of waste products from the brain is as well. Unfortunately, due to how limited space is for the brain within the skull, robust lymphatic vessels do not exist, and instead, lymphatic drainage is created by astrocytes creating temporary lymphatic vessels around blood vessels during deep sleep.

This system, in turn, is highly vulnerable to disruption, and numerous studies have now linked impaired glymphatic drainage to dementia12 (e.g., TBIs impair glymphatic drainage13 and adequate glymphatic drainage is required to eliminate amyloid from the brain)14 — which likely inspired the Chinese surgical procedure for dementia.

Due to the fragility of this system, disruptions are quite consequential (e.g., a poor zeta potential thickens and slows the drainage of glymphatic fluids). For example, as glymphatic drainage only occurs during deep sleep, inadequate sleep has been extensively linked to dementia15 (e.g., one study found sleep disruption increased dementia by 104%,16 another by 22% to 50%,17 and a third saw a 139% increase18 — along with another finding that sleep disruption caused a 71% increase in mild cognitive impairment).19

Likewise, disrupted sleep was recently shown to accelerate the accumulation of amyloid plaques,20 and in another study, to mitigate the cognitive impairment created by Alzheimer’s plaques.21 Unfortunately, the pathologic proteins in Alzheimer’s have been shown to directly disrupt restorative sleep22 and to take away the ability to recognize one is suffering from impaired sleep23 — demonstrating why it is so important to restore your healthy sleep before the momentum of dementia has entrenched itself.

Note: Sleeping pills block restorative sleep, and have a variety of issues (e.g., they make users 2 to 5 times as likely to die24,25). Regarding dementia, multiple studies have found that sleeping pills increase the risk of it by 17% to 84%.26,27,28,29

The Life of Cells and Neuroplasticity

One of the things I continually marvel at about nature is not only the ability of a species to genetically adapt to its environment, but the inherent adaptability each organism has within its own lifespan to adapt to its own environment. Within the human body, there are many systems that are designed to change based on the needs of one’s environment (e.g., this is why weight training creates larger muscles), and among the most adaptable is the nervous system.

So, at any given moment, neural circuits that support certain activities are reinforced, while other circuits are pruned and eventually disabled, a process that allows the nervous system to adapt to the complex needs of its environment. At the same time, many complex neurological and psychiatric disorders arise from a momentum being established where dysfunctional neurological circuits perpetually reinforce themselves.

For these disorders to be treated, momentum should instead be built around a healthy circuit (for those interested, this is the best book I have seen on the subject).30 This momentum is a key reason why it is so important to have healthy thought patterns and regularly actively exercise your brain (another core component of programs for preventing Alzheimer’s).

If you do the opposite (e.g., watch TV all day), dysfunctional patterns can become established habits, while neurological damage occurs as parts of the brain you need but under utilize are pruned away.

A key way the brain accomplishes this adaptability is by eliminating neurons that are no longer deemed essential. Bredesen’s theory of Alzheimer’s is that it results from the balance between preserving and eliminating neurons being shifted towards removing them,31 which inevitably will result in cognitive decline.

Within Bredesen’s model, the amyloid protein plays a key role in this process,32 as when it is initially formed as the amyloid precursor protein (APP), it can then be split into two or four parts. If it is divided into two parts, those parts protect the neurological function in the brain. In comparison, if it is divided into four parts, the neurological function of the brain is damaged, and brain cells are eliminated.

Interestingly, its splitting into four parts causes future APPs to be split into four parts as well (creating a downward spiral). As a result, Bredesen’s approach focuses on regaining a healthy momentum towards the two-part splitting while also providing the signals cells within the body require to survive.

The Cell Danger Response

When cells are exposed to external stressors, they often enter a primitive defensive metabolic cycle where they partially or fully “turn off” (e.g., mitochondrial respiration and protein synthesis within the cell decline) to protect themselves. Many chronic diseases, in turn, result from cells being trapped in this degenerative cycle (which often leads to cell death) rather than exiting it and resuming their normal function. Likewise, many therapies in regenerative medicine work by removing cells from this frozen metabolic state.

Because of this, many complex illnesses (e.g., COVID vaccine injuries, fibromyalgia, or autism) can only be treated if the underlying trigger for the cell danger response is removed. Then a regenerative therapy is provided which signals cells to exit the CDR. Similarly:

“The principle that blocking protein synthesis prevents long-term memory storage was discovered many years ago. With age, there is a marked decline of protein synthesis in the brain that correlates with defects in proper protein folding. Accumulation of misfolded proteins can activate the integrated stress response (ISR), an evolutionary conserved pathway that decreases protein synthesis. In this way, the ISR may have a causative role in age-related cognitive decline.”

In turn, much as treatments for the CDR often facilitate dementia treatment, therapies that inhibit the ISR have been found to restore the structure and function of brain cells and improve a variety of age-related memory deficits.33,34

DMSO

Dimethyl sulfoxide has a variety of unique therapeutic properties that allow it to treat a variety of diseases (e.g., it is miraculous for strokes and brain injuries), and in the year since I began publicizing this forgotten therapy, I have received thousands of remarkable reports of it treating numerous “incurable illnesses.”

Much of this results from DMSO’s ability to restore normal circulation, protect cells from lethal stressors, and revive shocked cells trapped in the CDR. As such, since the start of the series, in addition to receiving many reports from readers who saved themselves or a loved one from a disabling stroke with DMSO, many have also shared stories like this:

“My uncle’s wife has dementia and has been unable to speak for over a year.35 My mom recently visited them and told them about DMSO. He began to give his wife DMSO orally. After two weeks she began to talk again.”

Numerous studies (detailed here) have corroborated DMSO’s ability to treat dementia. These include:

• When cerebral blood flow was permanently reduced in rats, one study found DMSO prevented the neuronal and memory loss that otherwise resulted,36 while another found DMSO given afterwards treated it.37,38 Similar benefits have also been seen after Alzheimer’s was induced by injecting toxins into the brain,39,40 Likewise, in mice (or nematodes) engineered to develop Alzheimer’s, DMSO has been repeatedly shown to prevent the expected neurological damage.41,42,43

• DMSO has also been shown44 to prevent the neuronal damage from experimentally induced Parkinson’s and preserve the cognitive function of mice bred to rapidly develop severe degeneration of the cerebellum and brainstem.45,46

Note: IV DMSO is one of the few therapies I have come across which can halt Parkinson’s. To some extent oral DMSO helps as well (e.g., see this reader’s comment).47

• DMSO has also been shown to treat scrapie (a neurodegenerative prion disease from abnormal protein aggregates) in hamsters,48 to increase the activity of ALP the intracellular enzyme which eliminates cellular waste (including misfolded proteins),49 and in a large number of studies, to treat amyloidosis (pathologic accumulations of pathologic proteins.

In humans:

• 18 patients with probable Alzheimer’s after three months, DMSO caused a significant improvement in memory, concentration, communication, and orientation to time and space.50

• In 104 elderly adults with organic brain disease from the common causes (e.g., strokes, atherosclerosis, Parkinson’s, or head injuries), DMSO greatly improved their psychic and somatic function.51

• In 100 patients with cerebrovascular diseases CVD, many of whom were senile, over 50 days DMSO caused almost all to have a significant improvement in their CVD, along with significant improvements in mood, mobility, and speech.52

Slutsats

Medicine revolves around finding unique molecular targets for which disease specific treatments can be patented. Unfortunately, this model frequently fails in chronic illnesses, leading to grotesque situations like the one described here, where natural therapies, which can address the actual causes of devastating illnesses are sidelined to protect each disease’s lucrative “treatment” market.

This needs to change, and for the first time in my lifetime, thanks to MAHA, the political will at last exists to begin addressing the real reasons why there continues to be so much chronic illness in our society. The opportunity to make cognitive decline no longer an inevitable aspect of aging is finally here — if we dare to seize it!

Author’s Note: This is an abridged version of a longer article which discusses the actual causes and treatments for Alzheimer’s disease and the cognitive decline which precedes it. That article, along with additional links and references, can be read here. Additionally, a companion article on how DMSO treats neurological injuries (e.g., strokes, brain hemorrhages, traumatic brain injuries, spinal paralysis, and developmental delay) can be read here.

A Note from Dr. Mercola About the Author

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

If you’ve been walking the same route or doing the same gym routine for years, you might assume consistency is the key to staying healthy. But emerging research suggests that predictability is undermining your longevity. Most exercise advice treats movement like a math problem: more minutes, more steps, more calories burned. But your body doesn’t work like a calculator — it works like an ecosystem, where diversity determines resilience.

The human body doesn’t adapt to movement in a single dimension. How you move, how often you repeat the same patterns, and how many systems you challenge across years shape how well your body holds up over time.

Longevity isn’t only about keeping your heart rate elevated or logging workouts. It’s about whether your muscles, joints, balance, coordination, lungs, and metabolism all stay engaged instead of letting certain systems quietly weaken. When movement becomes repetitive, adaptation narrows. When movement stays varied, resilience expands.

Many people fall into rigid routines because they feel efficient or familiar. You want something predictable that fits into a busy life. That instinct makes sense in a modern environment built around chairs, schedules, and convenience. But it doesn’t match how the human body evolved to move.

Your body still carries the blueprint of ancestors who climbed, carried, sprinted, and rested unpredictably. When you repeat the same treadmill session day after day, certain systems get the message loud and clear, while others receive only silence.

Rotating physical demands restores the conditions your body expects. Strength, endurance, coordination, and balance develop together instead of competing for attention, which leads directly into what long-term research uncovered about how diverse movement patterns shape survival.

Exercise Variety Predicts Longer Life

A large, long-term analysis published in BMJ Medicine asked a simple but rarely tested question: does repeating one kind of exercise protect you as well as moving in many different ways?1 Researchers analyzed decades of data from two of the most closely followed health studies in the U.S., tracking how 111,467 people actually moved across adult life rather than how they trained for short periods.

Participants reported their physical activity habits every two years for over 30 years, allowing scientists to see patterns that only emerge over time. Researchers repeatedly measured leisure-time activity such as walking, running, cycling, stair climbing, resistance training, racquet sports, and similar movements. This design allowed the analysis to reflect how real people move across decades, not how they exercise for a few weeks or months.

• Doing more types of activity lowered death risk even when total exercise stayed the same — People who exercised the same total amount per week had different mortality rates depending on how they distributed that time. Those who spread their movement across multiple activities outlived those who concentrated on one — by a significant margin.
After adjusting for total activity volume, people in the highest variety group had a 19% lower risk of death from any cause compared with those in the lowest variety group. This means that two people could exercise the same number of minutes each week, yet the one who mixed activities lived longer.
• The benefits showed up across major causes of death — Higher activity variety was linked to 13% to 41% lower mortality from cardiovascular disease, cancer, respiratory disease, and other causes. This pattern tells you that variety didn’t just protect one system, such as the heart. It provided broad protection across multiple biological systems that tend to fail with age.
• Individual exercises helped, but each had a ceiling — Most individual activities, such as walking, calisthenics, rowing, and resistance training, reduced death risk in a non-linear way. Think of it like watering a plant — the first few cups make a dramatic difference, but after the soil is saturated, adding more water doesn’t help and may cause harm. Benefits rose up to a point and then leveled off.
For example, walking showed strong benefits up to about 7.5 MET-hours per week, while resistance training leveled off around a similar range. MET-hours are a way researchers estimate how much energy an activity uses compared to resting. One MET-hour equals the energy you’d burn sitting still for an hour. Walking briskly for 30 minutes uses about 2.5 MET-hours, so 7.5 MET-hours translates to roughly 90 minutes of brisk walking per week.

• Combining activities avoided the plateau effect — Because each activity had a benefit ceiling, people who relied on only one form of exercise hit a limit faster. Those who combined several activities stayed within the most beneficial range for each one. This stacking effect explains why variety lowered death risk beyond what total exercise time alone explained.
Different activities stress different systems, which trains your body more completely. The researchers explained that aerobic activities improve heart and lung function, while resistance training strengthens muscles and bones, and activities like stair climbing and racquet sports challenge coordination and balance. When these stresses rotate, your body adapts across multiple systems instead of overdeveloping one and neglecting others.
Each activity type stimulates specific adaptations — cardiovascular efficiency, muscle protein synthesis, neural coordination. Once a system reaches its adaptive capacity for a given stimulus, more of the same yields diminishing returns. But introducing a different stimulus activates underutilized pathways, allowing continued improvement.

• The largest benefits appeared in people who balanced movement types — Participants who ranked highest for both total activity and variety had a 21% lower risk of death compared with those lowest in both categories. Even within the same total activity level, higher variety still predicted lower mortality.
This means variety added value at every activity level, not just among highly active individuals. This finding is especially encouraging if you’re short on time. Even at lower activity levels, adding variety protected health — meaning that 20 minutes of varied movement serves you better than 30 minutes of the same routine.

• This approach reduces wear-and-tear from repetition — Repeating the same movement pattern year after year concentrates stress on the same joints and tissues. Variety spreads physical stress on joints and tissues across your body, which lowers injury risk and helps people stay active longer. Staying active longer directly supports longevity, which reinforces the survival findings.
You don’t need extreme workouts or marathon-level training to gain these benefits. In fact, overdoing intense exercise often backfires. The study shows that moderate amounts of many activities outperform high doses of just one. Framing movement like a portfolio rather than a single task makes it easier to stay consistent, track progress, and adjust as your body changes with age.

Build a Practical Weekly Exercise Mix That Protects Your Lifespan

So, what does this mean for your weekly routine? If you’ve been a devoted cyclist, walker, or gym-goer, the research isn’t telling you to abandon what you love. It’s inviting you to complement it — to treat your movement practice like a garden that needs different nutrients, not a factory that needs more of the same activity.

Exercise benefits break down when the plan stays repetitive. Repeating one type of movement trains only part of your physiology and leaves other systems underprepared. A mixed approach addresses the root cause by spreading physical stress across muscles, joints, the heart, lungs, and nervous system, which supports long-term resilience. Below is a clear way to structure your week so movement works for you instead of wearing you down.

1. Make daily walking the foundation of your routine — Walking keeps your body moving without draining recovery reserves. Start slow with a 10-minute session and gradually work your way up to 60 minutes most days, split into shorter bouts if that fits your schedule. This includes brisk walks, post-meal walks, walking calls, or errands on foot. If you’re sedentary, this single habit prepares your body to tolerate other forms of exercise.

2. Schedule strength training two times a week with basic movements — Muscle and bone loss accelerate with age, and strength training slows that decline. Focus on simple patterns: squats or chair stands, pushups or wall pushups, rows or resistance bands, overhead presses, and loaded carries. Sessions don’t need to exceed 20 minutes. The goal is full-body stimulation, not exhaustion.

To enhance strength gains without adding joint stress or heavy loads, KAATSU offers a practical option. This approach uses soft cuffs or elastic bands placed around your arms or legs to partially restrict blood flow during exercise. When blood flow is partially restricted, muscles can’t clear metabolic byproducts as quickly, which signals your body to build more resilient tissue, even with lighter weights.

Blood-flow restriction can be done with restriction bands, but KAATSU uses a device that also provides intermittent and not just constant pressure. The KAATSU set is ideal as it’s far easier to dial in to the correct pressures. You also get the benefit of intermittent pressure automatically, without having to adjust the bands yourself.

I recommend the C4 model, because the C-series doesn’t have Bluetooth (which emits harmful electromagnetic fields). For a limited time, you can get 10% off any KAATSU equipment by using the promo code DRM.

> > > > > Click Here

A New Series of Health Insights Is on the Way

VIKTIG

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

Ultraviolet Blood Irradiation (UVBI) has a remarkable history and has suffered systematic suppression, as explored in our previous article. We now examine extensive clinical evidence that demonstrates why this therapy represents one of medicine’s most powerful yet underutilized tools. Research spanning a century (discussed here), encompassing thousands of patients, reveals a therapy of unprecedented scope and safety. Conditions with evidence of UVBI efficacy include:

• Bacterial infections (sepsis, septic abortions, osteomyelitis, meningitis, tuberculosis, typhoid fever)

• Viral infections (pneumonia, shingles, hepatitis, severe COVID-19, long-COVID, polio, AIDS)

• Cardiovascular disorders (heart attacks, angina, peripheral arterial disease, intermittent claudication, Raynaud’s, thrombophlebitis, high blood pressure, pulmonary hypertension)

• Autoimmune disorders (rheumatoid arthritis, asthma, eczema, multiple sclerosis, transplant rejections)

• Abdominal conditions (liver, biliary and gallbladder diseases, pancreatitis, disseminated peritonitis, kidney diseases)

• Surgery (preventing post-operative complications, reducing death rates, accelerating recovery, treating postoperative ileus or burns)

• Obstetrics and gynecology (male and female fertility, preventing miscarriages, preeclampsia, healthy babies, polycystic ovarian syndrome, pelvic inflammatory diseases)

• Neurologic and psychiatric disorders (depression, schizophrenia, migraine headaches, tinnitus, hearing loss, foggy head, or insomnia)

Video Link

Bacterial Infections — Where UVBI Made Its Mark

“Dr. Rebbeck has shown that ultraviolet blood irradiation therapy is effective after sulfonamides have failed. We have given more than 200 irradiations to 100 patients, given thorough sulfonamide courses with no success. I have seen angry, edematous infections subside in six to eight hours following blood irradiation therapy and in 24 hours be almost gone.” — Dr. Roswell Lowry

UVBI initially gained use after pioneers observed its remarkable efficacy in treating severe infections. In 1942, Dr. Miley reported on 103 consecutive pyogenic infections at Hahnemann Hospital in Philadelphia.1 Recovery results were 20 out of 20 for early infections, 46 out of 47 for moderately advanced, and 17 out of 36 for those who were moribund.

As UVBI yielded dramatic results for mothers who developed severe birthing process infections (puerperal sepsis), a frequent cause of death, many used it (e.g., one physician reported that over 4 years they had 2,486 obstetrical patients and 0 deaths).2

UVBI in turn, showed remarkable efficacy for common infections of that era (e.g., staph and strep).3 Likewise, it holds great promise for infections that remain a significant challenge (e.g., numerous studies have demonstrated its effectiveness in treating severe tuberculosis and antibiotic-resistant bacteria). For example:

• In one study, 86 patients with destructive tuberculosis received UVBI and antibiotics (while 136 controls only received antibiotics).4 Within 3 months, 100% of the UVBI group was disease free (compared to 58.8% of controls), 89.5% had lung recovery (compared to 38.2% of controls), and hospital stays were reduced by 48 days.

Note: As there are so many studies showing UVBI effectively treats bacterial infection, the rest were summarized here.

Viral Infections — The Ultimate Test

Viral infections have long been an area where medicine struggles (e.g., many types of pneumonia are viral).5 Since the start, UVBI has been recognized as highly effective against viral infections. For example:

• Miley documented 79 consecutive viral infections treated with UVBI at all illness stages.6 98% recovered, including 8 of 9 near death. He reported on 6 shingles patients, all of whom had it disappear and never return.

• 43 patients with acute viral hepatitis received UVBI (averaging 3 treatments). All experienced rapid improvement in acute symptoms (nausea, pain, jaundice), with 27 experiencing marked improvement within 3 days or less, 11 within 4 to 7 days, and 5 within 8 to 14 days.7 No patients died.

• A 2015 American trial gave 9 hepatitis C patients three sessions of five UVBIs over 22 weeks.8 Viral load reduced 21.5% at 20 weeks, reaching its lowest (44.9%) at 37 weeks. At 20 weeks, direct bilirubin declined by 41.1%, AST by 15.2%, and ALT by 19.3%.

• In 2020, 35 patients and 35 controls with moderate or severe COVID-19 underwent UVBI in a Russian hospital.9 The UVBI group experienced a 7 day reduction in total hospital stay (from 18±7 to 11±9 days), with 85% recovering within 7 days versus only 60% of controls, with one dying in the placebo group and none in the treatment group.

• 10 long-COVID patients received UVBI.10 All experienced significant symptom improvement, correlating with declining D-dimer levels. Many fully recovered after one irradiation with no side effects.

Polio — The ‘Incurable’ Disease

• Miley reported 58 polio cases treated with UVBI.11 This included 7 near-death Bulbar polio cases (brainstem polio), 3 of whom regained swallowing reflexes within 24 hours, and only 1 died (for context, Bulbar polio had 40% death rate). Miley also treated 6 rapidly progressing polio patients, all recovering within 48 to 72 hours of UVBI.

• Another doctor who had given 2,500 UVBIs reported similar results in 23 bulbar polio cases and 6 spinal polio cases,12 stating:

“The chief pediatrician repeatedly stated to medical student classes that they had fully expected the death of the first five bulbar polio cases they had asked me to treat with ultraviolet blood irradiation, and none of them died.”

Regaining Circulatory Health

“Just months ago, I had problems walking around the mall, stopping four times to rest going two blocks. I was told 1/3 of patients get better, 1/3 stay the same, 1/3 get worse, and there was nothing more to do. I had two UBI treatments, and what a difference. I walked over two miles in cold weather at a Minneapolis conference (something I couldn’t do). I not only felt great, but I am full of energy.” — Lenny13

UVBI has repeatedly shown significant improvement for cardiovascular disorders like cardiac ischemia, heart attacks, poor circulation, and congestive heart failure, often in severe cases not responding to conventional therapies.14 Studies include:

• 70 males (56 who had previous heart attacks) with severe angina not recovering from intensive drug therapy received 7 UVBIs.15 Over 2 to 16 months, there was an “outstanding” response, with all participants experiencing significant angina improvement. Specifically, 46 were able to walk 1 km daily, and 31 of the 39 individuals with jobs returned to work.

• A double-blind study of 50 patients with Fontaine Stage II arterial disease (leg pain with light exercise) found that those receiving 6 days of UVBI had 360% improvement. This means UVBI is superior to the current intermittent claudication treatment.

• Azerbaijan hospital doctors gave UVBI to 34 patients with challenging blood pressures and found a 30% reduction in systolic and diastolic blood pressure, with severe symptoms (headaches, dizziness, chest pains) disappearing, results lasting at least 10 months, with drastically reduced medication needs.16

Calming the Overactive Immune System

UVBI has been observed to work for a wide range of autoimmune disorders (e.g., one early DMSO doctor reported that rheumatoid arthritis patients improved remarkably, often within hours).17 Likewise:

• A 1946 study of 160 consecutive “intractable” asthma patients found 72.7% had favorable responses lasting years after 6 to 12 months of monthly UVBIs.18

• A Russian trial of 88 asthma patients found 90.9% of early stage asthma cases had positive UVBI responses, 78.9% of mid-stage cases, and 65.9% of severe persistent cases (with responses more rapid than drug treatments).19 Responses included reduced breathing difficulty, fewer flare-ups, halved medication needs, and decreased or eliminated glucocorticoids.

• Many studies (detailed here)20 have found that UVBI is an effective treatment for preventing the rejection of transplanted tissues.

Helping the Mother and Baby

In addition to treating sepsis, UVBI provides many other benefits to mothers. For example:

• 30 consecutive patients with 38 episodes of low abdominal cramps, vaginal bleeding or premature labor (indicating baby loss risk) received UVBIs.21 All had immediate cessation of cramps and bleeding. 21 patients receiving UVBI promptly (typically within 24 hours of symptom onset) had normal pregnancies and healthy children.

• A German researcher treating migraines with UVBI reported many patients also experienced menstrual cycle normalization and regained fertility (e.g., 9 out of 30 previously infertile women became pregnant after UVBI).22

Note: UVBI has also been shown to improve male fertility.23

• When UVBI was given to 119 women with polycystic ovarian syndrome, 29 out of 41 with no menstruation had cycle regularization, 7 of 24 complaining of infertility became pregnant, 8 of 42 with hirsutism improved, 12 of 30 overweight women lost 6 to 52 pounds in 3 weeks.24

• A Russian OBGYN department reported that UVBI addressed many of the shortcomings with conventional treatments for preeclampsia, and that when 53 cases of each were compared, UVBI on average prolonged the gestation by 4.1 weeks and reduced pathological births and poor fetal conditions by 50%.25

There was also less maternal blood loss and fetal hypoxia at birth, and the fetal birth weight was higher. Likewise, another doctor reported successfully treating 91 patients with preeclampsia even after the onset of convulsions.26

Healing the Mind

• Multiple studies have found UVBI greatly enhances the recovery from strokes.27,28

• A 1999 study of 70 patients with sudden deafness found standard care caused 65.7% to recover, while when UVBI was also used, 85.6% recovered.29 Likewise, multiple studies have shown UVBI treats tinnitus.30,31

• A 1995 study found LBI helped 70.6% of those with melancholy-depressive syndrome, 53.8% with anxiety-depressive syndrome, and 39% with apathy-depressive syndrome.32

• One doctor reported that many migraine patients benefited from UVBI. In one cohort of 12 patients with classic, longstanding migraines, UVBI every 6 to 10 weeks for 1 to 3 years, caused 58% to experience no more migraines.33

• A study evaluated 38 chronic schizophrenic patients who hadn’t responded to drug regimens or electroconvulsive therapy.34 After brief LBI courses, 21 out of 38 (55%) responded well. Reduction of delirious ideas, hallucinations, and monotonous motor behavior occurred alongside improved mood, interest in surroundings, and socialization. Some returned to work.

UVBI Physiological Effects — What Happens in the Body

Almost everyone working with UVBI has noticed:

• Marked increase in venous oxygen and oxygen carrying capacity alongside a rapid pinkening of the skin (which 75% of UVBI recipients experience), a significant improvement of microcirculation, and a rapid resolution of abnormal vitals (e.g., severe fevers or rapid breathing).

• Normal autonomic nervous system function resumption. This could mean that temporarily stopped functions regain normality (e.g., a paralyzed bowel regaining peristalsis within 12 to 24 hours) or that overactive functions decrease (e.g., airway constriction).

• Many blood parameters (e.g., an excessive or deficient immune response) normalize.

This suggests that UVBI reactivates the body’s innate self-regulation and healing abilities, with numerous benefits resulting from this reactivation.

Zeta Potential and UVBI — The Missing Link

During my career, I occasionally encountered critically ill, near-death patients having immediate, profound responses to treatments, stabilizing within minutes. I noticed they transitioned from volatile vital signs to rapid normalization despite not receiving treatments directed toward those signs.

Once I learned about the zeta potential concept (poor electrical charges causing fluid substances to clump together and partially solidify), these observations made sense. If blood is clumped together, it can’t reach where needed, and conversely, if zeta potential changes, there will be rapid circulation changes without adding significant supplemental fluid.

Looking at UVBI effects, similar dramatic improvements often occur. Since UVBI requires drawing blood and mixing it with saline before transfusion, UVBI provides many opportunities to observe the patient’s blood zeta potential. From performing many UVBIs, I’ve noticed that the sickest patients typically have the worst zeta potential (dark blood is likely to settle in saline bags quickly), and UVBI improvements often correlate with improvements in blood sedimentation rates in subsequent UVBIs.

Throughout UVBI literature, investigators repeatedly note UVBI improves erythrocyte sedimentation rate (ESR), a metric originally created by researchers investigating blood clumping phenomena and the closest correlate to zeta potential in conventional blood work. Many noted UVBI reduces blood viscosity or directly reduces blood sludging (the closest equivalent to improving physiologic zeta potential)35 as does light externally applied to blood:

For a century, exposing blood to UV light has been shown to heal circulatory disorders, dampen autoimmunity, eliminate many challenging infections and revive dying cells. This video shows that exposing blood to UV light un-clumps it and explains a key aspect of why UVBI works.🧵 pic.twitter.com/9SlZPzM7nf— A Midwestern Doctor (@MidwesternDoc) June 18, 2025
Video Link

How UVBI Works — Multiple Mechanisms

Key mechanisms include:

• Blood conducts light. Clinical observations show that if a small portion of blood connected to the bloodstream is irradiated, systemic changes rapidly occur.

• The body is extremely sensitive to low UV amounts, such as those emitted by UV-exposed blood cells. Many body parts have receptors designed to be ultra-sensitive to specific light wavelengths.

• Cells frequently enter dormant states after stressor exposure (known as cell danger response). One primary signaling agent that “wakes them up” is the ultra-faint emission of UV photons.

• UVBI improves circulation by fixing the zeta potential. It may also improve through the production of nitric oxide and vasodilation.

• One medicine school believes that invisible cell-wall deficient bacteria (e.g., mycoplasma) underlie many chronic autoimmune conditions. UVBI happens to be one of the most effective tools for eliminating these organisms.

• White blood cells absorb UV light, but overactive ones absorb too much (becoming cytotoxic to them), hence allowing UV to modulate the immune system.

• UVBI generates ozone and hydrogen peroxide, and some therapeutic properties are due to these oxidants (e.g., there is a significant overlap in the benefits of these therapies).

Note: Many of these properties are shared with DMSO, another umbrella remedy which also can treat a wide range of similar conditions, including many that do not respond to other therapies.

Our Experiences with UVBI — Modern Clinical Applications

My first UVBI exposure was for years of migraine-like headaches (for which UVBI greatly benefited me). Unfortunately, due to American medical politics, UVBI is virtually impossible to get in hospitals, and I’ve watched countless patients desperately needing UVBI not given access, regardless of my efforts.

This changed during COVID. I (like many UVBI doctors) had numerous severely ill patients not wanting hospitalization who received UVBI and had rapid recoveries, avoiding hospitalization. We found UVBI became less effective later in disease processes (typically requiring more UVBIs for the same improvement as patients became sicker).

Note: One thing consistently amazing about UVBI is response speed — you can often have patients seeming to have poor vitality or shutting down immediately come back as they receive UVBI (e.g., many COVID patients later requested UVBI for flus).

In the United States, UVBI usage is typically limited to integrative medicine. Many doctors have used it on thousands of patients, reporting it benefits the majority (figures around 80% are often cited for challenging chronic conditions — though difficult cases often require numerous treatments).

Within integrative medicine, the most common use of UVBI is treating chronic viral infections (Epstein-Barr, shingles, herpes), as it appears to be one of the most effective treatments, along with Lyme disease (a difficult-to-treat bacterial infection). I’ve met Lyme patients who’d tried many other therapies but found UVBI transformed their lives.

The second most common use is for autoimmune conditions. I’ve frequently seen UVBI used as “if in doubt, try UVBI and see what happens” therapy (where it helps typically). It often yields significant improvements in chronic fatigue syndrome and helps various allergic conditions.

Note: UVBI is one of the only IV therapies I know that consistently yields positive effects, which patients notice, while being relatively unlikely to have side effects.

Recently, we’ve seen it often significantly help COVID-19 vaccine injury individuals, though typically requiring repeated sessions and achieving partial rather than complete recovery (whereas for long-COVID, responses are much stronger with few sessions often sufficing). I suspect UVBI “detoxifies” spike protein in a manner similar to what it does with various biological toxins.

Circulatory benefits and the ability to reactivate dormant or malfunctioning body parts are also real UVBI benefits, although this application is used less frequently in the United States. Lastly, we believe UVBI has antiaging effects, so many older patients routinely use it to extend their body’s functionality and prevent aging symptoms from developing.

Conclusion — The Future of Light Medicine

What makes UVBI particularly remarkable isn’t just its clinical efficacy, but what it reveals about the fundamental nature of health and disease. The therapy demonstrates light is indeed an essential nutrient that the body has profound self-healing capabilities when given proper tools, and that many chronic diseases may result from a deficiency in proper light exposure.

UVBI mechanisms — point toward a more sophisticated understanding of human physiology than our current medical paradigm allows. This therapy shows that healing often involves restoring the body’s natural regulatory systems rather than suppressing symptoms with pharmaceutical interventions.

Unless you’ve worked in the medical field, it’s hard even to begin to appreciate how paradigm shifting a therapy with this type of data is (or how many existing therapies would no longer be commercially viable if UVBI entered mainstream usage within the USA).

Medicine’s future lies not in more expensive pharmaceutical interventions, but in rediscovering and embracing therapies like UVBI that work with the body’s innate healing mechanisms along with their natural counterparts (e.g., more sunlight exposure).

As more practitioners and patients become aware of UVBI’s remarkable potential during this MAHA moment, we may finally see this suppressed therapy take its rightful place as one of medicine’s most valuable tools for healing and health restoration.

Author’s Note: This is an abridged version of a longer article about UVBI which goes into greater detail on the mechanisms behind UVBI, summarizes its vast body of published literature (this article synopsized a fraction of it), and provides resources for those interested in accessing the most effective forms of this therapy (something many have now reported benefitting from). That article and its additional references can be read here.

A Note from Dr. Mercola About the Author

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

Harvest season brings a sense of accomplishment as you gather the fruits of your labor, but the work of maintaining a productive garden extends beyond the last tomato picked or the final carrot pulled from the ground. Throughout the growing season, plants rely on soil for far more than support, steadily drawing minerals, reshaping structure, and interacting with the living organisms that make growth possible.

What you remove at harvest reflects not only what the garden produced, but also what the soil has given. That’s why even the richest soil faces challenges after a full growing season. The good news is that post-harvest periods give you a valuable opportunity to tend to those changes so that when planting season returns, you’re working with ground that’s ready to support healthy, vigorous growth again — this process is known as soil amendment.

What Harvest Removes from Soil

It’s easy to see what comes out of the garden at harvest, but much harder to recognize what’s been left behind or what’s been lost. If you want to rebuild fertility effectively, you need to know what changes occur after crops are removed — not just in terms of nutrients, but across the physical, chemical, and biological systems that keep soil functioning.

• Nutrient stores drop as crops pull specific minerals — Plants absorb nutrients throughout their life cycle to build stems, leaves, roots, and fruit. Once harvested, the nutrients embedded within them, such as nitrogen, phosphorus, potassium, calcium, and magnesium, are taken out of the soil system.1

Crops that produce large amounts of biomass or fruit, such as tomatoes, squash, corn, and brassicas, place especially high demands on the soil’s reserves, leaving behind imbalances that may not be immediately visible but affect future fertility.2

• Harvest disturbs soil structure, leaving it more vulnerable — Once roots are removed, the networks that once anchored and aerated the soil begin to collapse. Empty root channels can either aid drainage or compress under pressure.

Harvest traffic — from feet to wheelbarrows — compacts the topsoil, reducing pore space needed for oxygen and water retention. Combined with rainfall and seasonal shifts, these changes increase risks of surface crusting, erosion, and waterlogging.3

• Moisture dynamics shift with altered pore space — Compacted areas slow infiltration, leading to pooling and runoff, while loosened zones may drain too quickly and fail to retain moisture. When pore spaces shrink or become irregular, roots struggle to penetrate the soil profile, and beneficial gas exchange is reduced. Over time, these conditions influence how efficiently nutrients cycle and how well plants tolerate stress.4

• Microbial communities decline without plant support — Soil microbes depend on living roots and plant residues for steady carbon inputs. After harvest, the absence of living roots and plant material in the soil causes microbial activity to slow down. This diminishes the soil’s ability to cycle nutrients, break down organic matter, and defend against disease.5

• Organic matter loss reduces recovery capacity — Organic matter levels decline alongside microbial populations. Organic matter helps the soil hold nutrients, stay structured, and remain fertile over time. When even a small amount is lost, the soil becomes less capable of recovering on its own and more dependent on outside support.6

When these biological and physical shifts accumulate, the soil enters the next season with fewer resources available to support new growth unless you actively guide its recovery.

Why You Need to Start with a Soil Test

Before adding anything to your soil, you need to understand what it actually needs, and that begins with testing. Soil tests provide a clear picture of the ground you’re working in ways that visual inspection cannot capture. These details matter because plant health depends on proportions as much as presence, and excesses can interfere with uptake just as much as shortages.

• pH deserves special attention because it controls how available nutrients actually are — Most crops perform best when soil pH is between 6.5 and 7.0, though some plants prefer slightly more acidic or alkaline conditions. A pH outside the optimal range can interfere with nutrient uptake, even if the nutrients are technically present.7

• You’ll also want to look at macronutrient levels — Nitrogen drives leafy growth, phosphorus fuels root development, and potassium supports flowering and fruiting. Micronutrients like zinc, boron, and manganese are needed in much smaller amounts but are just as essential for enzyme function, disease resistance, and reproductive success. A complete test typically includes these.8,9

• Getting a representative soil sample is one of the most important parts of the process — You’ll want to collect multiple cores from across the area you plan to amend, around 10 to 20 samples if possible. Use a clean trowel or soil probe and take samples from a consistent depth, usually around 6 inches for garden beds. Avoid spots that might skew results, like compost piles, areas under trees, or low-lying corners where water pools.10

Once you’ve collected your samples, mix them thoroughly in a clean bucket to create a composite sample. This gives the lab a reliable average of your soil’s condition. If you’re testing multiple distinct areas, such as raised beds versus an open plot, submit separate samples for each one.11

• Additional testing for depth, precision, and guidance — Some labs offer testing for soluble salts, cation exchange capacity (which reflects the soil’s ability to hold nutrients), or recommendations tailored to the crops you plan to grow. In some cases, labs will include soil texture. If you’re new to soil testing, many labs also provide guidance on interpreting the data and selecting appropriate amendments based on the results.12,13

• At-home test kits are another option — They’re especially for smaller plots or those looking for a general snapshot. These kits often include color-coded strips or chemical reagents to estimate pH and macronutrient levels. While convenient, they are less precise than lab tests and may not provide information about micronutrients or organic matter.

However, they can still be useful for routine checks or quick decisions during the season. If you choose this route, follow the instructions carefully and be aware of potential limitations in accuracy.14

• Alongside testing, careful observation adds context that numbers alone cannot provide — When you handle your soil, its texture tells you how sand, silt, and clay are distributed. Soil that feels gritty drains quickly and loses nutrients more readily, while soil that feels sticky when wet and hard when dry signals higher clay content and a greater risk of compaction.15

• Biological clues also appear when you pay attention — Earthworms, crumbly aggregates, and a faint earthy smell point to active microbial communities and ongoing decomposition. Sparse soil life, smooth surfaces, or a lack of visible residues suggest limited biological activity and low carbon input.

The more you learn about your soil, the more effectively you’ll be able to support its recovery after harvest. Each season gives you a new data point to work with. When you begin to see patterns over time, you’ll be in a better position to amend with precision rather than habit. This step lays the foundation for everything else that follows.

Different Soil Amendments and What They Do

Once you understand what your soil needs, the next step involves selecting amendments that address those specific gaps. Soil amendments fall into broad categories based on what they contribute, and knowing how each type functions helps you match materials to the problems your test results revealed. Some amendments work primarily on nutrient content, others target physical structure, and a few serve multiple purposes at once.

• Organic amendments — Organic amendments form the backbone of most soil improvement strategies because they address several issues simultaneously. These include:16

◦ Compost, which ranks among the most versatile options available. Well-aged compost introduces a balanced mix of nutrients in forms that release slowly as microorganisms break down the remaining organic compounds.

It also improves soil structure by binding particles into aggregates that create space for air and water movement. The microbial populations in finished compost colonize your soil and continue working long after incorporation.

◦ Aged manure, which functions similarly but tends to be higher in nitrogen and can vary more widely in nutrient content depending on the animal source and bedding materials used. Chicken manure carries more nitrogen than cow or horse manure, while materials like straw or wood shavings in the bedding affect how quickly the manure breaks down.

◦ Leaf mold, which is simply decomposed leaves, offers lower nutrient levels than compost or manure but excels at improving texture and water retention without the risk of nutrient overload.

• Mineral amendments — These serve more targeted functions, particularly when you need to correct structural problems or adjust pH without adding significant nutrients. One example is perlite, which consists of heated volcanic glass that has expanded into lightweight, porous particles. When mixed into heavy clay soils, it creates permanent air pockets that improve drainage and prevent compaction.

Vermiculite, a mica-based mineral, also lightens soil but has the added benefit of holding water and cations, making it useful in sandy soils that drain too quickly. Sand itself can break up clay if used correctly, but this requires substantial amounts — adding small quantities often worsens compaction by filling in existing pore spaces.

Biochar, which is charcoal produced specifically for soil use, contributes to long-term soil structure while providing habitat for beneficial microbes in its porous interior. Unlike compost, biochar breaks down extremely slowly, meaning its structural benefits persist for years or even decades.17,18

• pH adjusters — Lime, typically in the form of ground limestone or dolomitic lime, raises pH in acidic soils. Dolomitic lime has the added advantage of supplying both calcium and magnesium. The effect of lime develops gradually over several months as it reacts with soil acids, so you need to apply it several months before planting.19

Sulfur-based products lower pH in alkaline soils through a different mechanism. Elemental sulfur needs to be converted to sulfuric acid by soil bacteria before it affects pH, a process that also takes several months. Both lime and sulfur need to be applied based on soil test results rather than general guidelines, since the amount needed depends on your starting pH, soil texture, and buffering capacity.20

• Nutrient-specific amendments — These amendments help correct nutrient shortages that compost or manure might not fully address. Bone meal gives a quick boost of phosphorus and calcium, which supports strong roots and healthy flowers. Rock phosphate releases phosphorus more slowly, making it a better choice for long-term use.

Blood meal and feather meal are rich in nitrogen, but they’re strong, so use them carefully to avoid overfeeding your plants. Greensand and kelp meal provide potassium and trace minerals in a slower, gentler way that’s easier on the soil.21,22

• Microbial inoculants — These products contain specific strains of bacteria or fungi selected for their beneficial relationships with plants. Mycorrhizal fungi colonize root surfaces and extend far into the surrounding soil, effectively expanding the root system’s reach for water and nutrients. In exchange, the fungi receive carbohydrates from the plant.

This symbiotic relationship also provides some protection against root diseases and helps plants tolerate drought stress. Bacterial inoculants often include nitrogen-fixing species that convert atmospheric nitrogen into forms plants can use, or organisms that solubilize phosphorus locked in mineral compounds.

The effectiveness of these products depends heavily on soil conditions when you apply them. They establish best in soils that already have adequate organic matter and moisture, which means they work better as part of a comprehensive amendment program than as a remedy for severely degraded soil.23

The key to effective amendment lies in combining materials strategically rather than relying on any single input. Understanding what each amendment contributes allows you to build a targeted approach that addresses your soil’s specific challenges without wasting resources on unnecessary additions.

How to Apply Soil Amendments

With the right materials in hand, what matters next is how you apply them. Timing, placement, and technique all influence how effectively your soil recovers and how well it’s prepared for the season ahead.

Amending soil is typically done in the fall, when the growing season has ended and the ground is still workable. Cooler weather slows nutrient loss, while rain and microbial activity help draw amendments deeper into the soil profile. However, the same process applies after spring or summer harvests. Here’s how to move through the process step by step:24,25,26

1. Clear spent plants and surface debris — Begin by removing the remnants of your growing season. Pull out annuals, spent crops, and any weeds that have crept in. If plants were diseased, dispose of them completely to prevent lingering pathogens.

For healthy plants, consider leaving the roots in place or cutting them at the base to decompose in the soil. This preserves microbial habitats and adds organic material underground. Avoid leaving bare soil exposed longer than necessary, especially as seasonal rains or wind pick up.

2. Spread and work in compost — Apply a generous layer of compost across the surface, typically one to two inches thick, depending on your soil’s needs and prior test results. For smaller areas, you can gently fork the compost into the top 4 to 6 inches of soil.

In larger beds or heavily compacted plots, using a broadfork or, when necessary, a tiller can help incorporate amendments more efficiently. Just keep in mind that tilling disturbs soil structure and needs to be used sparingly, mainly as a one-time step when starting or restoring a bed. If your soil structure is already in good shape, surface application without deep disturbance may be sufficient.

3. Apply targeted amendments based on test results — Once compost is in place, layer in any additional amendments your soil test called for. Spread them evenly and follow product guidance on quantities. Blending these inputs with compost before incorporation helps distribute nutrients more uniformly and supports microbial processing.

Use the appropriate depth and technique for the type of amendment you’re applying. Most nutrient-rich materials and organic matter needs to be worked into the upper 6 inches of soil, where root activity and microbial life are most concentrated. Structural amendments like perlite or sand may need to go deeper to counteract compaction.

4. Water lightly if the soil is dry — If rainfall isn’t expected soon, give the amended soil a light watering to help settle the materials and activate biological activity. Moisture encourages microbial processing, helping compost and amendments begin their integration into the soil matrix. It also helps prevent wind from blowing away lighter materials like compost or leaf mold and anchors your inputs before you apply mulch.

5. Finish with mulch — Top the amended bed with a layer of organic mulch to stabilize temperature, retain moisture, and protect the soil surface from erosion. Straw, shredded leaves, pine needles, or wood chips all serve this purpose. If you plan to plant again soon, opt for finer mulches that decompose quickly and allow seedlings to emerge easily.

For beds that will rest over winter, thicker or more durable mulches insulate the soil and reduce nutrient loss. Over time, these materials will break down and add to your soil’s organic content, continuing the cycle of replenishment into the next season.

Sustainable Practices for Long-Term Soil Stewardship

Soil improves most when you care for it consistently. One round of amendments might help for a while, but it’s the steady, well-timed actions from season to season that really make a difference. Like anything living, soil responds to attention, observation, and adjustment. These habits help you build long-term strength below the surface:27

1. Test your soil annually — Testing your soil once a year, ideally after the growing season, helps you see how things are changing. It shows what worked, what’s off balance, and what to adjust before you plant again. This keeps your amendments focused and avoids overdoing or missing anything important.

2. Rotate your crops — Changing what you grow in each bed from season to season helps distribute nutrient demand more evenly across your garden. It also breaks up pest and disease cycles tied to specific plant families. Following heavy feeders with legumes or lighter-feeding greens helps support natural nutrient cycling without exhausting the soil.

3. Use companion planting to support soil balance — Some plant combinations promote healthier soils by enhancing microbial activity, deterring pests, or improving nutrient availability. Basil planted with tomatoes, for example, can help both above and below ground. These relationships don’t replace amendments, but they reinforce the biology that helps soil maintain balance between cycles.

4. Keep detailed records — Track what you applied, where and when you applied it, and what results you observed. Include notes on plant health, yield, disease pressure, and any changes in soil texture or drainage. Over time, this documentation helps you fine-tune your inputs, avoid repeating mistakes, and understand what your soil responds to best.

5. Avoid routine tilling — Excessive soil disturbance breaks apart aggregates, reduces pore space, and disrupts microbial networks. While occasional incorporation of amendments may be necessary, ongoing tillage can lead to long-term structural decline. Use digging forks, broadforks, or shallow incorporation when possible to minimize disturbance.

6. Avoid chemical inputs — Herbicides, fungicides, and synthetic fertilizers damage soil biology, interfere with natural nutrient cycles, and leave behind residues that can persist in both the environment and food. Their continued use contributes to pollution, biodiversity loss, and growing concerns about long-term health risks through environmental and dietary exposure.

Instead of relying on these inputs, I recommend adopting regenerative farming methods, which rely on the soil’s own biology to manage fertility and resilience. Many of the practices discussed here reflect that approach by prioritizing organic matter, microbial activity, and minimal disturbance. If you want to learn more about how this system works, read “The Right How, Cow, Plants, and Biology Heal the Land.”

7. Never leave soil bare through winter — When garden beds are left uncovered, organic matter breaks down faster, erosion increases, and microbial life slows down. Add mulch or grow a cover crop to insulate the soil, prevent nutrient loss, and maintain biological activity. Even a simple layer of leaves can protect your investment through the off-season.

Caring for soil takes time, but it also means staying flexible. As things shift — whether the soil gets more compacted, holds water better, or starts showing signs of imbalance — you’ll need to adjust your approach. Paying attention and responding to what the soil shows you is what turns these seasonal tasks into real, lasting care.

Frequently Asked Questions (FAQs) About Soil Amendments

Q: How do I know if my soil actually needs amendments after harvest?
A: You won’t know for sure until you test it. A soil test shows whether your soil is low in nutrients, has imbalanced pH, or needs more organic matter. Visual signs like poor drainage, stunted growth, or crusting can hint at problems, but testing gives you the full picture so you can make the right adjustments.

Q: Can I just use compost every year and skip testing?
A: While compost improves your soil in many ways, it may not fix specific deficiencies like low phosphorus or extreme pH. If you always add compost but still see poor results, your soil could be out of balance. Testing helps you avoid wasting time or money on inputs your soil doesn’t need.

Q: What’s the best time of year to amend my soil?
A: Fall is ideal. The ground is still workable, cooler temperatures slow nutrient loss, and rain helps pull amendments deeper into the soil. You can also amend after spring or summer harvests, but avoid working soil when it’s too wet or compacted.

Q: Is tilling bad for my soil?
A: Routine tilling breaks down soil structure, disrupts microbial networks, and leads to compaction over time. If your soil is severely compacted or you’re starting a new bed, a one-time till may help. Just avoid making it a habit. Use tools like a broadfork instead to loosen soil with less disturbance.

Q: How do I keep building better soil year after year?
A: Test annually, rotate crops, use companion planting, add compost regularly, and avoid leaving soil bare. Mulch in the winter or plant cover crops to protect soil life. Keep records of what you added and what worked. Over time, these steps build richer, more resilient soil.

A New Series of Health Insights Is on the Way

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

Skin cancer is one of the most common cancers worldwide.1 In the United States, one in five Americans is expected to develop skin cancer during their lifetime, and roughly 9,500 people receive a diagnosis each day.2 The vast majority of these cases are nonmelanoma skin cancers, which include basal cell carcinoma (BCC) and squamous cell carcinoma (SCC).3

The incidence of nonmelanoma skin cancers is estimated to be 18 to 20 times higher than that of melanoma.4 Although often treatable when detected early, recurrence is common and remains a significant concern.5 This has led researchers to explore better ways to prevent future cases, and one compound that has been recommended by dermatologists is niacinamide, a form of vitamin B3.6

What Is Niacinamide and How Does It Protect Your Skin?

Niacinamide is one of the two main forms of vitamin B3. The other is niacin, or nicotinic acid, which is known for causing flushing due to histamine release. Niacinamide does not produce this effect, which makes it easier to tolerate and suitable for long-term use. It used to be called nicotinamide, but the term niacinamide is now preferred to prevent confusion with nicotine, an entirely unrelated compound.

• Niacinamide supports the skin at the cellular level — It does this by restoring a vital molecule called nicotinamide adenine dinucleotide (NAD+), a coenzyme that every cell relies on for energy production, DNA repair, inflammation control, and mitochondrial health.

When prolonged UV exposure, oxidative stress, or aging depletes NAD+ levels, skin cells lose the energy needed to maintain normal repair processes. Niacinamide replenishes this supply, keeping your skin’s repair systems active and resilient.

• Inside your cells, niacinamide participates in the NAD+ salvage pathway — When NAD+ breaks down during normal metabolic activity, it forms niacinamide, which the body recycles by converting it into nicotinamide mononucleotide (NMN) and then back into NAD+. This cycle allows your cells to sustain energy production and DNA repair without interruption, ensuring that repair enzymes and antioxidant systems always have the resources they need.

• NAD+ fuels key DNA-repair enzymes — These include poly (ADP-ribose) polymerase (PARPs) and sirtuins, which identify and repair DNA strand breaks. When NAD+ levels drop, these enzymes cannot function effectively, leading to the accumulation of damaged DNA. By maintaining NAD+ availability, niacinamide keeps these enzymes working efficiently and supports the genetic stability of your skin cells.

• Niacinamide also reinforces your skin’s structural defenses — It stimulates ceramide production, strengthening the barrier that locks in moisture and shields against environmental damage.7 Because of its effects, dermatologists have used niacinamide for decades in both topical and oral forms to manage acne, rosacea, hyperpigmentation, and photoaging.8

• Niacinamide’s influence extends far beyond skin health — Clinical studies have shown benefits in conditions linked to metabolic stress, inflammation, and mitochondrial dysfunction, including neurodegeneration,9 glaucoma,10 chronic pain,11 stress,12 and even oxidative damage linked to excessive linoleic acid (LA) intake.

To learn more about how niacinamide supports not only skin health but also your body’s broader resilience, read “The Wide-Ranging Health Benefits of Niacinamide.”

New Evidence Strengthens Niacinamide’s Role in Skin Cancer Prevention

The evidence confirming niacinamide’s protective role against skin cancer has been limited because its over-the-counter availability means most use goes unrecorded in medical databases. This is why researchers conducted a large-scale retrospective cohort study published in JAMA Dermatology, drawing on data from the Veterans Affairs (VA) Corporate Data Warehouse to examine whether niacinamide use led to a reduced risk of new skin cancers.13

• How the study was designed — The research team analyzed data from 33,822 veterans between 1999 and 2024. They identified patients who had filled prescriptions for 500 milligrams (mg) of oral nicotinamide twice daily for more than 30 days and compared them with matched controls who had not received the supplement.

In total, 12,287 niacinamide users were matched with 21,479 nonusers based on factors including age, sex, prior skin cancer history, and use of other dermatologic treatments. The primary outcome was time to the next diagnosis of BCC or cutaneous SCC (cSCC).

• Niacinamide use lowered overall skin cancer risk — Across the full study population, niacinamide use was associated with a 14% lower overall risk of developing skin cancer. The benefit was most pronounced when supplementation began after the first skin cancer diagnosis, producing a 54% reduction in new cases.

However, this preventive effect diminished when treatment was started after multiple prior cancers. Both BCC and cSCC incidence decreased, with the strongest risk reduction seen in cSCC.

• Findings in immunocompromised patients — The study also evaluated a subgroup of 1,334 patients who were immunocompromised due to organ transplants. Among these transplant recipients, no overall significant reduction in cancer risk was observed. However, early use of niacinamide after the first cancer diagnosis was linked to fewer cases of cSCC, underscoring the importance of timing in its effectiveness.

• Early use of niacinamide may redefine preventive skin cancer care — According to the study’s lead author, Dr. Lee Wheless, assistant professor of Dermatology and Medicine at Vanderbilt University Medical Center and a staff physician at VA Tennessee Valley Healthcare System:

“There are no guidelines for when to start treatment with nicotinamide for skin cancer prevention in the general population. These results would really shift our practice from starting it once patients have developed numerous skin cancers to starting it earlier. We still need to do a better job of identifying who will actually benefit, as roughly only half of patients will develop multiple skin cancers.”14

This real-world analysis builds on earlier randomized trials by confirming that niacinamide is associated with lower nonmelanoma skin cancer risk in a large, diverse population.

The First Clinical Evidence of Niacinamide’s Protective Effect

The protective role of niacinamide in skin cancer prevention was first confirmed in a controlled human trial published in The New England Journal of Medicine in 2015.15 The study, known as the Oral Nicotinamide to Reduce Actinic Cancer (ONTRAC) trial and conducted by researchers at the University of Sydney, showed that a simple oral supplement could lower the recurrence of common skin cancers in high-risk patients.16,17

• Study design and participants — The ONTRAC trial included 386 adults aged 30 to 91 years who had developed two or more nonmelanoma skin cancers in the past five years. Participants were randomly assigned to receive nicotinamide, 500 mg twice daily, or placebo for 12 months, with dermatologic evaluations every three months.

• What the results showed — After one year of supplementation, participants taking nicotinamide had 23% fewer new basal and squamous cell carcinomas than those taking placebo. The supplement also reduced actinic keratoses, precancerous lesions that signal future cancer risk, by 11% after three months and 15% after 12 months.

• Safety confirmed across all groups — Niacinamide was well tolerated, with no meaningful side effects. Unlike niacin, it did not cause flushing, headaches, or increased blood pressure, and no participants discontinued treatment due to adverse effects. Its clean safety profile made it an ideal option for older adults or those on multiple medications.

• Why the findings matter for high-risk patients — Lead investigator Diona Damian, MBBS, Ph.D., described niacinamide as “a new opportunity for skin cancer prevention,” noting that it is safe, inexpensive, and immediately accessible for those at greatest risk of recurrence.18

Supporting this view, Dr. Peter Paul Yu, the president of the American Society of Clinical Oncology at the time, called the results “a remarkably simple and inexpensive way to help people avoid repeat diagnoses of some of the most common skin cancers.”19

This trial established the foundation for research on niacinamide and skin cancer prevention. A survey conducted in 2021 found that nearly 77% of dermatologists who perform skin cancer surgery now recommend oral niacinamide to prevent skin cancers.20 Learn more about niacinamide’s protective role in “Niacinamide — The Best Supplement to Prevent Skin Cancer.”

How to Take Niacinamide Supplement

While clinical studies have shown that high doses can deliver therapeutic results in targeted treatments, those levels are not intended for routine use. For ongoing health and cellular support, smaller amounts taken regularly are safer and sustainable.

• Take small, evenly spaced doses throughout the day — For optimal health, I recommend taking 50 milligrams of niacinamide three times per day. You can also take it four times a day if you space out the dose evenly. Take a dose as soon as you get up, another before going to bed, and two more evenly spaced between those times.

• Higher doses can cause adverse effects — The problem with taking too much vitamin B3, whether in the form of niacin or niacinamide, is that it might backfire and contribute to cardiovascular disease and other side effects. Other potential side effects of high doses include nausea, vomiting, headache, dizziness, and fatigue.

• Make sure you’re getting all the other B vitamins — Your body relies on the full spectrum of B vitamins to maintain optimal health, especially regular niacin, riboflavin (B2), folate (B9), and pyridoxine (B6).

Vitamin B3 is found in grass fed beef, liver, wild-caught Alaskan salmon, and bananas,21 while vitamin B6 is abundant in grass fed beef, potatoes, and bananas.22 As for folate, you can obtain it in spinach, broccoli, and asparagus.23 Meanwhile, vitamin B12-rich foods include grass fed beef liver, wild rainbow trout, and wild sockeye salmon.24

5 Additional Strategies to Protect Your Skin Health

While niacinamide plays a key role in maintaining healthy skin, it works best as part of a broader foundation. Your daily lifestyle choices shape how your skin repairs, regenerates, and defends itself. The following strategies complement niacinamide’s protective effects and help lower your risk of skin cancer while supporting long-term skin vitality:

1. Optimize your vitamin D levels — Vitamin D activates receptors that regulate how your cells grow, repair, and communicate, helping reduce the risk of cancer by reducing DNA damage, improving immune surveillance, and promoting normal cell differentiation.25

A study from the University of Eastern Finland found that individuals who took vitamin D regularly had nearly 50% lower melanoma risk, even among those with high-risk skin types.26 Maintaining vitamin D levels in the 60 to 80 ng/mL (150 to 200 nmol/L) range provides the strongest protection.

While many studies discourage sun exposure, sunlight is your body’s primary and most efficient source of vitamin D. The key is to enjoy sunlight in a way that protects your skin from burning. Simple steps taken before and during sun exposure can make all the difference. For practical guidance on how to do this safely, read “Having Optimal Vitamin D Levels Helps Lower Your Risk of Melanoma.”

2. Nourish your skin from the inside out — Foods rich in antioxidants are especially valuable because they neutralize damaging free radicals. Prioritize carotenoid-rich fruits and vegetables such as carrots, sweet potatoes, tomatoes, and leafy greens. These pigments accumulate in your skin, where they act as a natural shield against oxidative damage.27

Equally important are vitamins C and E, which work together to preserve skin integrity. Vitamin C fuels collagen synthesis, accelerates tissue repair, and maintains the connective structure that keeps your skin firm and resilient.28 Good sources include bell peppers, citrus fruits, strawberries, and broccoli.29

Vitamin E shields cell membranes from lipid peroxidation, a reaction that weakens your skin’s lipid barrier and speeds visible aging.30 Pasture-raised eggs, grass fed beef liver, wild-caught fish, and leafy greens provide abundant amounts of this vitamin.

3. Improve sleep and circadian rhythm to boost skin repair — Your skin follows a daily rhythm of repair and renewal that peaks during sleep. Research shows that chronic circadian disruption not only weakens the skin barrier but also increases the risk of tumor formation by impairing clock genes that regulate cell division and DNA stability.31

Aim to get adequate, high-quality sleep nightly by creating a consistent bedtime routine, limiting blue light exposure in the evening, and getting natural sunlight in the morning to help reset your circadian rhythm. Keeping your room cool, dark, and quiet also supports deeper rest, allowing your skin the time it needs to repair and renew overnight.

4. Engage in regular physical activity — A study on melanoma shows that regular physical activity can slow tumor growth and enhance immune surveillance. Researchers also found that exercise boosts the activity of natural killer cells, improves blood flow to skin tissues, and reduces inflammatory signaling linked to tumor progression.32

You don’t need strenuous workouts to gain the benefits. Regular, moderate movements such as walking, stretching, or light resistance exercise will do. Consistent activity also helps balance blood sugar and hormones, which play a direct role in maintaining healthy and resilient skin.33

5. Be wise when it comes to sunscreen — Dermatologists often recommend daily sunscreen use to lower skin cancer risk, but many products on the market contain chemicals that can harm your health and the environment, including oxybenzone, octinoxate, homosalate, and octocrylene.34

If you choose to use a sunscreen, look for zinc oxide or titanium dioxide instead and make sure they’re not nano-sized. Lotions or creams with zinc oxide offer the most stable and broad UVA and UVB protection, while titanium dioxide is a good alternative.

Avoid high-SPF products above 50, which often create a false sense of security and don’t provide significantly better protection. SPF measures UVB defense only, not UVA, which causes the most skin damage and aging. Ultimately, sunscreen should not be your first line of defense. The healthiest approach is safe, sensible sun exposure.

Frequently Asked Questions (FAQs) About Niacinamide and Skin Cancer

Q: What is niacinamide?
A: Niacinamide is a form of vitamin B3 that supports your skin by restoring NAD+, which drives energy production and DNA repair, reducing inflammation, enhancing immune defenses, and strengthening the skin barrier by supporting ceramide production.

Q: Is niacinamide the same thing as niacin?
A: No. Niacinamide (also called nicotinamide) and niacin (nicotinic acid) are two different forms of vitamin B3. Niacin causes flushing due to histamine release, while niacinamide does not. However, excessive intake of either form can contribute to cardiovascular problems.

Q: How much niacinamide should I take for daily support?
A: Smaller doses of 50 milligrams (mg) taken three times per day are ideal for long-term use. Clinical trials that targeted skin cancer prevention used 500 mg twice daily, but that dose was studied in high-risk patients with previous skin cancers.

Q: Can I just get niacinamide from food?
A: You can get some niacinamide from foods naturally high in vitamin B3, including grass fed beef, liver, mushrooms, poultry, and salmon. You may also opt to take supplements to ensure steady support for your skin’s repair and protection processes.

Q: Does niacinamide help with other skin problems?
A: Yes. Dermatologists use niacinamide to manage acne, rosacea, uneven pigmentation, and signs of photoaging. Its anti-inflammatory, antioxidant, and barrier-strengthening effects make it a versatile nutrient for maintaining overall skin balance and resilience.