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Newly Discovered Coffee Compounds Outperform Diabetes Drug
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/03/06/coffee-compounds-outperform-diabetes-drug.aspx
Analysis by Dr. Joseph Mercola March 06, 2026
Story at-a-glance
- Scientists identified six previously unknown compounds in roasted Arabica coffee beans, and three of them slowed carbohydrate digestion more effectively in lab tests than the diabetes drug acarbose
- These coffee compounds work by blocking the same digestive enzyme that turns starch into glucose, helping sugar enter your bloodstream more gradually instead of spiking sharply after meals
- The discovery shows your daily cup of coffee contains measurable bioactive molecules that directly interact with blood sugar metabolism
- Lab testing confirmed consistent enzyme-blocking effects, strengthening the evidence that these compounds are biologically active rather than random plant chemicals
- Long-term blood sugar control still depends on correcting insulin resistance and restoring cellular energy production, not relying on coffee alone
Scientists recently discovered new compounds in roasted coffee beans — and in lab tests, some of them outperformed a common diabetes medication at slowing down carbohydrate digestion. The drug they compared it to, acarbose, works by blocking an enzyme in your gut that breaks starch down into sugar. The enzyme is called alpha-glucosidase — it sits in the lining of your small intestine and snips complex starches into simple glucose molecules.
When that enzyme is slowed, sugar enters your bloodstream more gradually after a meal instead of all at once. That’s a big deal for anyone dealing with blood sugar issues. What makes this finding stand out is that these aren’t compounds scientists already knew about.
The research team identified six previously unknown molecules in coffee, isolated three of them, and put them to the test. The results were striking enough to warrant a closer look at what’s actually going on inside your morning cup — and what it means for blood sugar management.
Scientists Found New Coffee Compounds That Slow Sugar Spikes
In the study published in Beverage Plant Research, scientists didn’t just separate coffee into random chemicals and hope something worked.1 They first tested roasted Arabica coffee extracts to see which parts actually slowed the enzyme that breaks down carbohydrates. Then they focused only on the parts that showed real effects. That matters because it means these compounds were selected based on performance, not chance.
• They split coffee into pieces and tested each one — The researchers divided a concentrated coffee extract into 19 different parts and tested each part to see if it could slow the sugar-releasing enzyme. Only a small group showed strong activity. Instead of wasting time on inactive parts, they zoomed in on the ones that clearly made a difference. Think of it like testing 19 keys and quickly figuring out which few actually open the lock.
• They discovered three completely new coffee compounds — From the most active group, the team isolated three brand-new natural compounds that hadn’t been described before. They named them caffaldehydes A, B and C. Each one was carefully tested to see how strongly it slowed the enzyme that breaks starch into sugar.
All three new compounds shared the same main structure, but they had slightly different fatty acid “tails” attached. The version with the longer fatty acid tail showed the strongest enzyme blocking — think of it like a longer key that fits more snugly into the enzyme’s active site, making it harder for starch molecules to get in. That shows how even small chemical differences change how powerfully a natural compound works in your body.
• All three compounds outperformed a common diabetes drug — The scientists compared the three newly identified coffee compounds to acarbose, a medication used to slow carbohydrate digestion. In lab testing, each of the three compounds blocked the enzyme more effectively than acarbose under the same conditions. In simple terms, it took less of each coffee compound to achieve the same level of enzyme slowdown as the drug, with one compound showing the strongest effect of all.
• They found three more hidden compounds without fully isolating them — After identifying the main three, the researchers used advanced scanning technology to search for similar compounds in the rest of the coffee extract. They identified three additional new compounds that looked structurally related to the first group. These were found even though they were present in much smaller amounts. This tells you coffee contains more active molecules than previously recognized.
• They confirmed how these compounds work in the body — The targeted enzyme sits in your digestive tract and helps turn complex carbohydrates into glucose. When this enzyme slows down, sugar enters your bloodstream more gradually instead of flooding it all at once. The study clearly states that the three main compounds were responsible for this enzyme-blocking effect in the tested extract.
The researchers ran the enzyme tests multiple times and reported consistent results. The numbers stayed close across repeated experiments, which means the effect was reliable in the laboratory setting.
How to Fight Diabetes at the Source
You just learned that specific compounds in roasted Arabica coffee block the same enzyme targeted by a common diabetes drug. That matters. But isolated lab findings are only part of the picture. Enzyme-blocking is one layer of blood sugar control. The deeper question is why your cells aren’t handling glucose properly in the first place. If you want steady blood sugar, you have to correct the root problem: impaired glucose handling driven by mitochondrial dysfunction and insulin resistance.
Your mitochondria are the energy generators inside every cell — when they work well, they efficiently convert glucose into adenosine triphosphate (ATP), the molecule your cells actually run on. Focus first on restoring cellular energy production, because when your cells burn fuel efficiently, glucose doesn’t linger in your bloodstream and cause damage. Here are six direct steps you can take.
1. Get more from your coffee by drinking it clean — The compounds in this study came from roasted Arabica beans, which means regular brewed coffee is a natural source. But how you prepare and drink it matters. Choose organic, single-origin Arabica beans to minimize pesticide exposure. Grind them fresh and brew with filtered water.
Skip artificial creamers, flavored syrups, and sugar — these add inflammatory ingredients that work against the very blood sugar benefits you’re trying to gain. If you use a creamer, opt for grass fed dairy, including whole milk or cream. Black coffee or coffee with clean fats keeps those bioactive compounds front and center without sabotaging your metabolism.
2. Increase carbohydrates strategically — Most adults need 250 grams of carbohydrates daily for optimal cellular energy, and more if you’re physically active. If you restrict carbohydrates long term, you drive reductive stress — an excess of electrons that jams up your mitochondria’s energy-producing machinery — and impair mitochondrial ATP production.
Start with easily digested carbs like fruit and white rice, especially if your gut health is compromised. Then, gradually add in root vegetables, non-starchy vegetables, starchy vegetables like squash or sweet potatoes, beans and legumes, and finally minimally processed whole grains — only if your gut can handle them. Gradual increases restore metabolic flexibility.
3. Remove seed oils completely and replace them with stable fats — Excess linoleic acid (LA) from seed oils disrupts mitochondrial energy production and promotes insulin resistance. That’s a root driver of unstable blood sugar.
Eliminate seed oils, including corn, soybean, canola, sunflower, and safflower oils, along with commercial salad dressings, packaged snacks like crackers, and most restaurant foods. Replace them with grass fed butter, ghee or tallow. Lowering tissue LA over time improves cellular energy efficiency and reduces oxidative stress.
4. Build muscle with adequate protein and collagen — Muscle tissue absorbs glucose directly from your bloodstream — the more lean mass you carry, the more capacity your body has to clear excess blood sugar without relying heavily on insulin. Aim for 0.8 grams per pound of ideal body weight, or 1.76 grams per kilogram.
One-third of that intake should come from collagen sources, like bone broth. This supports structural integrity and metabolic resilience. If you’re over 40, this step becomes even more important because muscle loss accelerates insulin resistance.
5. Use sunlight and targeted movement to improve glucose handling — Daily sun exposure enhances mitochondrial function and nitric oxide production. Morning light sets your circadian rhythm and improves metabolic signaling. Combine that with one hour of walking daily — start gradually with 15 minutes and work your way up — and progressive strength training. Movement improves insulin sensitivity immediately.
Sunlight amplifies cellular energy production. If you’ve been regularly consuming seed oils, avoid midday sun exposure (10 a.m. to 4 p.m.) for at least the first six months after eliminating them, as LA stored in skin tissue increases your risk of sunburn.
6. Know Your HOMA-IR score — a simple test for insulin resistance — Recognizing insulin resistance early is essential, as it’s a warning sign for your metabolic health — one that often precedes Type 2 diabetes. 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.
If you drink coffee daily, recognize that it contains bioactive compounds that interact with glucose metabolism. But don’t rely on coffee alone. Real metabolic recovery requires correcting insulin resistance, restoring mitochondrial energy production, and removing the environmental stressors that sabotage your cells. When you address the root, the numbers follow.
FAQs About Newly Discovered Coffee Compounds
Q: What did scientists discover in coffee beans?
A: Researchers identified six previously unknown natural compounds in roasted Arabica coffee beans. Three of these were isolated and tested in the lab, where they slowed the same digestive enzyme targeted by the diabetes drug acarbose. The coffee compounds worked more strongly than the drug under identical lab conditions.
Q: How do these coffee compounds affect blood sugar?
A: They slow down an enzyme in your digestive tract that breaks starch into glucose. When that enzyme is slowed, sugar enters your bloodstream more gradually after a meal instead of spiking quickly. Slower absorption helps reduce sharp blood sugar swings.
Q: Does this mean coffee cures diabetes?
A: No. The study was done in a laboratory setting, not in human clinical trials. It shows that roasted Arabica coffee contains bioactive compounds that influence carbohydrate digestion. It doesn’t prove that drinking coffee alone reverses diabetes. Blood sugar control depends on overall metabolic health.
Q: Why is insulin resistance the real issue to address?
A: Insulin resistance means your cells don’t respond properly to insulin, forcing your body to produce more of it to manage blood sugar. Over time, this leads to chronically elevated insulin and glucose levels. Measuring your HOMA-IR score gives a clearer picture of how well your body handles glucose and whether you’re improving.
Q: What practical steps support healthy blood sugar regulation?
A: Choose clean, organic Arabica coffee without added sugars or artificial creamers. Eliminate seed oils to reduce metabolic stress. Eat adequate carbohydrates to support cellular energy, especially from whole fruits and digestible starches. Build muscle with sufficient protein, including collagen. Get daily sunlight and consistent movement to improve mitochondrial function and insulin sensitivity.
Berberine and Diabetes — How It Works, What the Studies Show, and Safe Dosing
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/02/04/berberine-benefits-blood-sugar-diabetes.aspx
Analysis by Dr. Joseph Mercola February 04, 2026
Story at-a-glance
- A 2022 meta-analysis of 37 randomized trials found that berberine lowered glycated hemoglobin by 0.63% and fasting glucose by 0.82 mmol/L, with consistent results across diverse patient groups
- Earlier researchers also highlighted how berberine lowers blood sugar and harmful blood fats while also reducing liver fat and markers linked to kidney damage
- Berberine limits fat cell development and dampens inflammation as well, effects that may support weight control and improved insulin sensitivity
- In a 13-week randomized study, researchers showed that berberine’s blood sugar-lowering abilities are on par with the effects of the diabetes drug metformin
- Clinical studies support taking 500 mg of berberine with meals up to three times daily, starting with lower doses and increasing gradually; however, there are safety precautions to keep in mind
Berberine has a legacy that spans more than 2,200 years1 — this bitter, golden compound has been a cornerstone of traditional medicine across China, India, and the Middle East.2 Initially prized for its ability to combat infections and inflammation, berberine’s blood sugar-lowering effect was first noted in 500 AD, and was rediscovered in 1988 when diabetic patients given berberine to treat diarrhea experienced improved blood sugar control.3
This plant-derived alkaloid’s unique ability to impact everything from metabolic health to immune defenses has turned it into a subject of growing global interest, inspiring researchers to uncover even more of its wide-reaching benefits.
The Common Thread Behind Berberine’s Benefits
Before we look at the clinical studies, it helps to understand one well-established biological pathway that explains why berberine is so often discussed in metabolic research. In particular, alkaloids like berberine are capable of activating the AMP-activated protein kinase (AMPK) signaling pathway.4
The AMPK pathway is widely described in scientific literature as the body’s internal energy sensor. Its role is to monitor cellular energy levels and help regulate how the body uses and stores fuel. When cellular energy is low, AMPK becomes activated. Once turned on, it helps the body:
• Increase glucose (sugar) uptake into cells
• Promote fat burning over fat storage
• Reduce glucose production in the liver
• Lower inflammation and oxidative stress
This shared pathway is frequently highlighted in research on berberine and other natural compounds for their ability to support metabolic balance. If you want to know how this happens, read “The Neuroprotective Benefits of Berberine,” where I go into detail on the whole process of AMPK activation.
Berberine Safely Lowers Blood Sugar
A 2022 systematic review and meta-analysis published in Frontiers in Pharmacology examined 37 randomized controlled trials involving 3,048 patients with Type 2 diabetes to evaluate the glucose-lowering effects and safety of berberine.5 Researchers assessed berberine’s impact on fasting plasma glucose (FPG), glycated hemoglobin (HbA1c), and two-hour postprandial blood glucose (2hPBG), as well as its safety profile compared to standard oral hypoglycemic agents (OHAs).
• Berberine significantly lowered blood sugar markers — Across all studies, berberine reduced FPG by an average of 0.82 mmol/L, HbA1c by 0.63%, and 2hPBG by 1.16 mmol/L. These improvements were statistically significant and consistent across subgroups with different baseline glucose levels.
• Effectiveness linked to baseline glucose — Patients with higher starting FPG and HbA1c saw greater reductions, suggesting berberine’s benefits are most pronounced in individuals with poorly controlled diabetes.
• Safety profile was favorable — Berberine did not increase the risk of adverse events or hypoglycemia. In fact, the risk of hypoglycemia was lower compared to some conventional drugs, likely because berberine’s insulin-stimulating effect is glucose-dependent.
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Berberine Reduces Cholesterol and Has Protective Qualities
A separate earlier review in Acta Pharmaceutica Sinica B examined how berberine helps manage Type 2 diabetes and related metabolic complications. Researchers analyzed clinical trials, animal studies, and lab experiments to uncover its effects and mechanisms.6 They reviewed data from newly diagnosed Type 2 diabetes patients, individuals with poorly controlled diabetes, and animal models of both Type 1 and 2 diabetes.
• Berberine lowers blood sugar as effectively as metformin — In clinical studies, patients taking 0.5 grams of berberine two to three times daily showed significant drops in fasting blood glucose and A1c levels.
• It also improves cholesterol and lipid profiles — Multiple trials showed berberine reduced triglycerides by up to 35%, total cholesterol by 29%, and low-density lipoprotein (LDL) cholesterol by 25%. It also decreased fat buildup in the liver, helping patients with fatty liver disease.
• Berberine reduces sugar absorption in the gut — Acting as an alpha-glucosidase inhibitor, berberine slows carbohydrate breakdown and limits sugar spikes after meals. This gut-level action further helps with post-meal blood sugar control.
• May repair damaged insulin-producing cells or islets — In early-stage diabetes, berberine lowers insulin levels by improving sensitivity. In later stages, it may help restore beta-cell function, offering hope for patients with poor insulin production.
• Protects organs and reduces complications — In animal studies, berberine improved blood flow and reduced irregular heart rhythms by increasing nitric oxide (NO) production. It also lowered markers of kidney damage, suggesting protective effects against diabetic nephropathy.
Berberine Supports Weight Management
A 2023 review published in Biology examined how berberine influences fat storage. The study details mechanisms that could explain berberine’s potential to promote healthy weight management and enhance insulin sensitivity.7
• Berberine boosts GLP-1, a hormone linked to appetite and blood sugar — This alkaloid increases levels of glucagon-like peptide-1 (GLP-1), a gut hormone that helps the pancreas release insulin after meals and may promote feelings of fullness. Higher GLP-1 levels are associated with better blood sugar control and appetite regulation.
• It blocks new fat cell formation — Berberine reduces the activity of key transcription factors that normally turn precursor cells into fat cells. By interrupting this process, berberine may help prevent excess fat buildup, especially in organs like the liver.
• Calms inflammation from visceral fat — Excess belly fat releases inflammatory signaling molecules such as tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), and monocyte chemoattractant protein-1 (MCP-1). These substances interfere with how insulin works. Berberine helps suppress their release, improving insulin response and metabolic balance.
• Slows fatty acid production — Berberine reduces the expression of enzymes like fatty acid synthase (FAS) and acetyl-CoA carboxylase (ACC), which are involved in making new fat. This supports healthier lipid metabolism and may also help reduce fat accumulation in the liver.
For more insights on how berberine can be a helpful tool for reducing your weight, read “Is This a Natural Option for Harmful ‘Skinny’ Injections?”
A Promising Natural Berberine Derivative
In a randomized phase 2 trial published in JAMA Network Open in March 2025, researchers tested a compound, berberine ursodeoxycholate (HTD1801), for its ability to control blood sugar in overweight or obese adults with Type 2 diabetes. The study compared two doses of HTD1801 with placebo over a 12-week period.8
• High-dose HTD1801 lowered blood sugar significantly — The participants were randomly assigned to receive either a placebo, low-dose HTD1801 (500 milligrams twice daily), or high-dose HTD1801 (1,000 mg twice daily). The researchers found that patients taking 1,000 milligrams twice daily saw HbA1c drop by 1 percentage point, fasting glucose fall by about 20 mg/dL, and after-meal glucose decrease by about 23 mg/dL.
This effect was significantly greater than placebo and approached the efficacy of common diabetes drugs like metformin.
• More patients reached treatment targets — 55.9% of patients in the high-dose group achieved A1c below 7.0%, compared with just 15.2% in the placebo group. Nearly 30% of treated patients reached below 6.5%, a target often associated with remission thresholds. The participants given HTD1801 also had better insulin sensitivity and reduced total and LDL cholesterol levels, pointing to wider metabolic benefits beyond glucose control.
• An ideal solution for patients seeking natural options — HTD1801 combines berberine with ursodeoxycholate, a bile acid that helps absorption and supports liver health. If confirmed in larger studies, it may be recommended to people who prefer plant-based therapies or can’t tolerate metformin.
Metformin vs. Berberine — Similarities and Differences
In a pilot clinical study published in Metabolism (2008), researchers from Shanghai Jiaotong University and Pennington Biomedical Research Center investigated how berberine compares to metformin, one of the most common diabetes drugs prescribed today.9 Researchers enrolled 84 adults with Type 2 diabetes: 36 who were newly diagnosed and received either berberine or metformin, and 48 whose blood sugar remained high despite existing treatments and received berberine as an add-on.
• Berberine matched metformin in lowering blood sugar — Among the newly diagnosed group, berberine led to significant improvements: HbA1c dropped from 9.5% to 7.5%, fasting glucose from 10.6 to 6.9 mmol/L, and post-meal glucose from 19.8 to 11.1 mmol/L — nearly identical to the reductions seen with metformin.
• Insulin resistance improved dramatically — In a second group of 48 patients with poorly controlled diabetes, adding berberine to their existing treatments lowered fasting insulin by 28% and improved insulin sensitivity (HOMA-IR) by 45%, suggesting berberine enhances how well the body uses insulin.
• Comparable safety profile with some GI side effects — About one-third of patients reported mild digestive issues like bloating or diarrhea, mostly in the first few weeks. No liver or kidney damage was observed. The researchers noted that reducing the dose from 500 to 300 mg per dose helped most patients tolerate it better.
• A potential new class of oral anti-diabetic agents — Unlike metformin and sulfonylureas, berberine is chemically distinct and works through different mechanisms. The authors suggest berberine may improve glucose metabolism by increasing glycolysis and reducing sugar absorption in the gut — offering a complementary or alternative approach to current drugs.
Berberine and metformin both help lower blood sugar, but they work in slightly different ways. This table breaks down how they compare — from how well they lower A1c and cholesterol, to side effects and regulatory status:
| Feature | Berberine | Metformin |
|---|---|---|
| How it works | Helps cells burn sugar and fat (AMPK); affects gut and sugar breakdown | Reduces liver sugar production; also activates AMPK and affects the gut |
| Average A1c drop | About 0.6% on average; larger drops in newly diagnosed patients | About 1.0% to 2.0%, depending on the dose |
| Cholesterol effects | Can lower triglycerides and total cholesterol in some people | Modest drops in triglycerides and LDL cholesterol |
| Digestive side effects | Some people report bloating or constipation; newer forms cause fewer issues | Nausea and diarrhea are common at first, but often improve with gradual dosing |
| Evidence strength | Many small to medium studies; new versions still in development | Backed by decades of strong clinical trials and real-world data |
Although metformin remains the most commonly prescribed oral medication for managing Type 2 diabetes today, there’s emerging research about its side effects, some of which are concerning. For example, long-term use has been associated with vitamin B12 deficiency. Recent research has also demonstrated how taking metformin can reduce the benefits of exercise.
What the Research Says So Far
Across the discussed studies, berberine has consistently showed its ability to lower blood sugar, improve insulin sensitivity, and reduce LDL cholesterol and triglycerides — benefits that rival some prescription drugs. While not yet a mainstream therapy in Western medicine, it holds strong appeal for those exploring plant-based alternatives or complementary treatments.
The table below summarizes key outcomes from five major studies evaluating berberine’s impact on blood sugar, insulin resistance, lipids, and safety profile:
| What was measured | Study type and details | Results (effect size and timeframe) | Source |
|---|---|---|---|
| HbA1c (long-term blood sugar control) | Meta-analysis of 37 RCTs (3,048 patients) | Average drop of 0.63% in HbA1c; stronger effects in people with higher baseline levels | Frontiers in Pharmacology (2022)10 |
| Fasting and post-meal blood sugar | Same meta-analysis as above | Fasting glucose dropped by 0.82 mmol/L (~15 mg/dL); post-meal sugar by 1.16 mmol/L | Frontiers in Pharmacology (2022)11 |
| Newly diagnosed Type 2 diabetes | 13-week RCT; 500 mg berberine 3x/day | HbA1c dropped by 2%; fasting glucose by 3.8 mmol/L; post-meal glucose by 8.8 mmol/L | Metabolism Journal (2008)12 |
| Berberine derivative (HTD1801) | 12-week Phase 2 RCT; 1,000 mg twice daily | HbA1c dropped by 1.0%; fasting glucose dropped ~20.5 mg/dL; improved cholesterol; fewer GI side effects | JAMA Network Open (2025)13 |
| Cholesterol and triglycerides | Clinical reviews and human trials | Triglycerides ↓ up to 35%; LDL ↓ 25%; total cholesterol ↓ 29%; less liver fat (NAFLD improvement) | Acta Pharmaceutica Sinica B14 |
How To Take Berberine
Berberine can be an effective aid for controlling blood sugar and cholesterol, but to achieve optimal results, proper intake is important. Like any supplement, the way you take it and the brand you select can significantly impact its effectiveness.
1. Don’t take it on an empty stomach — Studies recommend taking berberine three times daily with meals — breakfast, lunch, and dinner. Consuming it with food can help lessen digestive discomfort and enhance absorption.15
2. Titrate slowly for better gut tolerance — If you’re new to berberine, begin with a small dose, such as 300 to 500 mg once daily, and gradually increase to two or three times per day as tolerated.16
3. Look for third-party testing — Select supplements that show the United States Pharmacopeia (USP) or NSF International certification or provide a Certificate of Analysis (COA) from an accredited laboratory. These documents verify the product’s purity, potency, and absence of contaminants like lead and harmful bacteria.17
4. Talk to your doctor — Even though berberine is generally safe, it can interact with medications, especially those used to treat blood sugar, blood pressure, or cholesterol. If you’re currently taking prescription drugs or managing a condition like diabetes, kidney disease, or liver issues, talk to your doctor before adding berberine to your routine.18
|
4 safety tips when taking berberine |
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Is Berberine Safe for Everyone?
Berberine can offer big benefits, but just like any supplement, it’s not one-size-fits-all. Before you add it to your daily routine, here are a few things to watch out for to make sure it’s the right fit for your body.19
• Digestive issues are the most common side effect — Many people notice common symptoms like nausea, bloating, constipation, or diarrhea when they begin.
• Avoid if pregnant, breastfeeding, or very young — Berberine isn’t recommended for pregnant or nursing women, as it may cross the placenta or enter breastmilk. It should also not be used in infants or young children, due to possible safety concerns in developing systems.
• Be careful if you take other medications — Berberine can interact with drugs like metformin, blood thinners, cyclosporine, and statins. It uses some of the same liver enzymes as these medications, which can alter their processing.
Berberine Offers Promise for Diabetes Care
Berberine may play a valuable role in supporting Type 2 diabetes, however, many trials to date have been short-term, typically lasting no longer than 12 weeks.20 To understand how berberine works over the long run, scientists are calling for larger, longer clinical trials.
Improved absorption is another research priority. Some newer formulations, such as HTD1801, combine berberine with bile acids to increase bioavailability and reduce side effects. Early trials show encouraging results, but these need confirmation in larger studies.21 Once more research has been conducted, berberine could evolve from a niche supplement into a meaningful part of Type 2 diabetes management.22
Frequently Asked Questions (FAQs) About Berberine and Diabetes
Q: Does berberine lower A1c in people with Type 2 diabetes?
A: Yes. In a 2022 meta-analysis of 37 randomized controlled trials, berberine lowered HbA1c (hemoglobin A1c) by an average of 0.63 percentage points. People with higher starting A1c saw even greater drops.
Q: How does berberine work to improve insulin resistance?
A: Berberine activates AMPK (AMP-activated protein kinase), an enzyme that helps cells burn sugar and fat for energy. It also reduces liver sugar production and improves the function of your gut and mitochondria.
Q: Berberine vs. metformin — Which is more effective for blood sugar?
A: Metformin is the most widely used diabetes medication approved by the U.S. Food and Drug Administration (FDA). It usually lowers HbA1c by 1 to 2%. Berberine may show similar results in some cases — especially in newly diagnosed patients.
Q: What dose was used in studies, and how should it be taken?
A: Most clinical trials used 500 milligrams of berberine, taken three times a day with meals. If side effects like gas or diarrhea occurred, the dose was reduced to 300 mg per meal.
Q: How quickly does berberine start working?
A: Changes in FPG and HbA1c were often seen by weeks 4 or 5. Most studies saw full benefits after 12 to 13 weeks of consistent use.
Q: Can you combine berberine with prescription diabetes drugs?
A: Some studies added berberine to existing medications and saw extra benefits. But because it can further lower blood sugar, always speak with your doctor to avoid hypoglycemia or low blood sugar.
Q: Does berberine help with weight loss or cholesterol?
A: Berberine lowered LDL, triglycerides, and total cholesterol in many studies. While weight-loss effects varied, it reduced fat buildup and inflammation in some trials.
- 1 JOID, Volume 1, No. 1, February 2025
- 2, 7 Biology (Basel). 2023 Jul 8;12(7):973
- 3, 6, 14 Acta Pharm Sin B, 2012;2(4):327-333
- 4 Front Pharmacol. 2025 Feb 3:16:1534634
- 5, 10, 11 Front Pharmacol. 2022 Nov 16:13:1015045
- 8, 13, 20, 21 JAMA Netw Open. 2025 Mar 3;8(3):e2462195
- 9, 12, 15, 22 Metabolism. 2008 May; 57(5): 712–717
- 16, 18, 19 Cleveland Clinic, June 10, 2025
- 17 Supernatural Man’s Vitality Blog, February 26, 2025
America’s Favorite Cooking Oil Shows Strong Link to Obesity
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/22/soybean-oil-obesity-link.aspx
Analysis by Dr. Joseph Mercola January 22, 2026
Story at-a-glance
- Soybean oil dominates the U.S. food supply. Americans’ intake has increased from about 2% to nearly 10% of calories over a century, alongside sharp rises in obesity and diabetes
- A recent study published in the Journal of Lipid Research found soybean oil drives obesity independent of calories by generating liver oxylipins that track with weight gain, revealing LA metabolism, not food intake, as the key driver of fat accumulation
- Soybean oil promotes oxidative stress, mitochondrial damage, gut permeability, and long-lasting inflammatory byproducts that continue to affect your metabolism for years due to LA’s extended half-life in body fat
- Soy contains additional disruptive compounds, including phytoestrogens, phytic acid, enzyme inhibitors, lectins, saponins, and goitrogens, along with frequent glyphosate residues
- Reducing LA intake means eliminating sources of soybean and other vegetable oils from your diet, and replacing them with stable fats like ghee, tallow, butter, or coconut oil
From restaurant meals to packaged staples, soybean oil is almost everywhere in the modern diet. In the United States, it’s the most widely consumed oil, with intake climbing from roughly 2% of total calories to nearly 10% over the last century.1 During this period, adult obesity has surged to more than 42%, while Type 2 diabetes and other metabolic disorders have increased in parallel.2,3
Despite these trends, soybean oil and other vegetable oils rich in polyunsaturated fats (PUFs), particularly omega-6 linoleic acid (LA), have long been framed as “healthy” replacements for animal fats like butter and lard. Public health messaging has reinforced this idea for decades, and even as evidence has piled up against it, the myth has been hard to dismantle.
To get a clearer picture of what soybean oil is really doing inside the body, a team of researchers at the University of California, Riverside (UCR), recently set out to look beyond calorie content alone and examine the biological effects linked to consuming it. Their findings, published in the Journal of Lipid Research,4 provide more insights into why soybean oil has been consistently linked to the obesity epidemic.
New Insights on the Link Between Soybean Oil and Obesity
The UC Riverside team used two groups of male mice — normal mice and genetically modified mice with an altered version of a liver protein called HNF4α. This protein acts as a master regulator of metabolism in the liver, controlling which genes get turned on or off. The modified mice produce a different form of HNF4α than normal mice, and as a result, their livers produce much lower levels of certain enzymes that break down LA into other compounds.5
• Both groups were fed high-fat diets for up to 35 weeks — Some mice received a diet where 10% of calories came from LA using a mixture of soybean oil and coconut oil, while others received a diet based primarily on coconut oil, where only 2% of calories came from LA. A third group ate standard low-fat laboratory chow as a control. The total fat content and total calories were identical between the two high-fat diets.
• Normal mice gained far more weight despite identical food intake — Wild-type mice on the soybean oil diet gained back 411% of their starting weight compared to 370% on coconut oil. The modified mice, however, gained much less weight on the soybean oil diet than normal mice did, and their weight gain on soybean oil was essentially the same as on coconut oil. All the mice ate the same amount of food regardless of which diet they received, ruling out overeating as an explanation.
• Soybean oil drives obesity-linked oxylipins through LA metabolism — A key finding was the sharp contrast in oxylipin production. Oxylipins are oxidized metabolites derived from LA as well as alpha-linolenic acid, another fatty acid in soybean oil. Wild-type mice produced more oxylipins, which have been associated with weight gain, fatty liver disease, and metabolic dysfunction.
The study suggests the issue is not just LA intake but what the body converts it into, since wild-type mice generated proinflammatory oxylipins, while the genetically altered mice produced fewer of these compounds due to reduced expression of key enzyme families responsible for converting LA into oxylipins.
• Only liver oxylipins, not blood oxylipins, matched body weight — The researchers also found that oxylipins in liver tissue, not those in the bloodstream, tracked with body weight. That suggests standard blood tests miss early diet-driven metabolic shifts.
Even the lean modified mice showed elevated oxylipins on a low-fat diet, but without obesity. So oxylipins looked necessary for weight gain but not sufficient on their own, meaning other liver proteins decide whether oxylipins translate into visible metabolic harm.
• Blocking oxylipin production failed unless the key oxylipins were reduced — To test causality, researchers treated wild-type mice on soybean oil with a chemical that blocks a final step in oxylipin production. The treatment shifted some oxylipins, but not the four most tied to obesity.
Those levels stayed high, and treated mice gained as much weight as untreated soybean-oil mice. This supported the idea that these specific oxylipins are necessary for soybean oil’s fattening effect.
• The findings explain why seed oils hit some bodies harder than others — The study points to a mechanism where weight gain depends not on how much fat or how many calories you eat, but on what specific compounds your liver produces after you’ve eaten that fat.
Researchers are digging deeper to understand how oxylipins promote weight gain and to see if similar effects occur with other LA-rich oils like corn, sunflower, and safflower oils. According to Frances Sladek, a UCR professor of Cell Biology:
“It took 100 years from the first observed link between chewing tobacco and cancer to get warning labels on cigarettes. We hope it won’t take that long for society to recognize the link between excessive soybean oil consumption and negative health effects.”6
While LA is technically essential, modern consumption levels far exceed biological needs, and that overload creates biochemical damage that continues for years. It doesn’t simply act as a benign source of energy; it becomes raw material for metabolic byproducts that actively shape your weight and health outcomes over time.
How Does Soybean Oil Influence Weight?
Understanding how soybean oil might promote weight gain requires looking at what happens to LA once it enters your body. LA has multiple double bonds in its chemical structure, which make it highly reactive and vulnerable to damage from oxygen, heat, and normal metabolic processes. When LA is oxidized, it breaks down into compounds that can push your metabolism toward dysfunction. Aside from oxylipin, other LA byproducts include:7,8,9
• Oxidized linoleic acid metabolites (OXLAMs) create lasting cellular damage — OXLAMs are created when LA is exposed to oxidative stress. These include aldehydes, such as 4-hydroxynonenal (4-HNE), malondialdehyde (MDA), and acrolein, which bind to proteins, DNA, and membranes, altering their structure and function.
• LA overload destabilizes cardiolipin and weakens energy production — Cardiolipin is a key fat in the inner mitochondrial membrane that stabilizes energy generation. When LA intake is high, LA replaces more stable fats in cardiolipin, making the membrane fragile and vulnerable to oxidative damage. This disrupts energy production, leaving cells to either shut down or destroy damaged mitochondria altogether.
• LA disrupts your gut microbiome and weakens the intestinal barrier — High‑LA diets have been shown to kill off beneficial gut bacteria while allowing harmful strains to expand, making your gut more prone to inflammation. Researchers also found that LA causes the intestinal epithelial barrier to become porous, increasing gut permeability so toxins can move into circulation and raise susceptibility to inflammatory conditions such as colitis.
• Stored LA keeps producing inflammatory signals for years — Once incorporated into your body fat, LA has a long half-life of around two years. This means that even if you stop consuming soybean oil today, your tissues will continue producing inflammatory metabolites for months or even years afterward. This chronic exposure is what turns LA into a persistent metabolic disruptor.
Taken together, these pathways show how chronic high LA intake gradually shifts your metabolic terrain. For a deeper look at how industrial seed oils affect your health, read “Linoleic Acid and Its Links to Chronic Disease.”
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Other Compounds in Soy That Threaten Your Health
The concerns around soybean oil go beyond its LA content and downstream metabolic effects. Soybeans contain a range of biologically active compounds — many of which remain present even after processing — that can interfere with nutrient absorption, hormone balance, digestion, and thyroid function, including:
• Phytoestrogens — These compounds mimic estrogen by binding to estrogen receptors in your body. Chronic intake may suppress testosterone, interfere with reproductive hormones, and contribute to hormone-sensitive cancers such as breast cancer.10
• Phytic acid — A compound that binds to minerals such as calcium, magnesium, iron, and zinc, reducing your ability to absorb them, which can affect your metabolic function, mitochondrial activity, and enzyme systems.11 Soybeans are among the highest sources of phytic acid, and standard cooking methods don’t reduce it significantly.
• Enzyme inhibitors — These compounds interfere with protein digestion by blocking key enzymes in your gut, limiting your ability to access essential amino acids needed for muscle repair, detoxification, neurotransmitter production, and immune health.
• Saponins, soyatoxin, lectins, and oxalates — All of these are antinutrients that irritate the gut lining, increase intestinal permeability, and may trigger immune responses. While small amounts may not pose a threat, the widespread inclusion of soy in processed foods means these compounds are consumed far more often than people realize.
• Goitrogens — Substances that interfere with iodine uptake and block the synthesis of thyroid hormones. This disrupts thyroid function over time, particularly in individuals with borderline iodine status or underlying thyroid issues. Goitrogens are present in all unfermented soy, whether organic or not.12
• GMO and glyphosate exposure — Around 95% of soybeans grown in the U.S. are genetically engineered to tolerate glyphosate, the active ingredient in Roundup. These GMO crops are heavily sprayed, increasing the likelihood of glyphosate residues in finished products, including soybean oil.13 Chronic glyphosate exposure is linked to microbiome disruption, impaired liver detoxification, and possible endocrine effects.14
If soybean oil shows up regularly in your dressings, baked goods, fried foods, or packaged snacks, then you’re likely being exposed to these disruptive bioactive compounds. Learn more about soybean oil’s side effects in “Soybean Oil Linked to Genetic and Neurological Damage.”
Smarter Dietary Choices and Simple Swaps to Lower Your LA Load
While you can’t undo years of accumulated LA overnight, you can stop adding more today. The goal is straightforward — reduce your intake of LA from all sources, with soybean oil being the most pervasive but far from the only culprit. I recommend keeping your total LA intake below 5 grams per day, and ideally under 2 grams. Here’s where to start:
1. Eliminate soybean oil from your diet — Cutting down on soybean oil begins with knowing where it shows up. It’s not just the bottle in your pantry — refined soybean oil is baked, fried, blended, and sprayed into a wide range of everyday foods. Manufacturers rely on it because it’s cheap, shelf-stable, and neutral in flavor.
Labels don’t always say “soybean oil” outright. Instead, you’ll see vague terms like “vegetable oil” or “soy lecithin,” often tucked into products marketed as organic, natural, or “heart-healthy.” Unless you check every ingredient list, it’s easy to miss. Here’s where soybean oil frequently hides in your diet:
| Category | Common Products That Contain Soybean Oil |
|---|---|
| Condiments and dressings | Mayonnaise, salad dressings, marinades, dipping sauces, and sandwich spreads |
| Packaged snacks | Chips, crackers, popcorn, pretzels, granola bars, and trail mix |
| Baked goods | Breads, bagels, muffins, cookies, tortillas, and pastries |
| Frozen and convenience foods | Pizza, microwave meals, frozen dinners, meat substitutes, and non-dairy creamer |
| Restaurant foods | Fried items, grilled foods, commercial breads, and buns, and salad dressings |
| Pantry staples | Peanut butter, powdered soup mixes, boxed rice, or pasta dishes |
| Health foods and supplements | Protein bars, energy drinks, plant-based shakes, and soy lecithin in capsules |
| Infant and toddler products | Baby formula, toddler snacks, and puffed cereals |
If you’re busy or overwhelmed, use a barcode-scanning grocery app or an AI ingredient checker to flag hidden seed oils fast. To track your intake, I recommend you download my Mercola Health Coach app when it’s available this year. It has a feature called the Seed Oil Sleuth, which monitors your LA intake to a tenth of a gram so you can stay in charge of your metabolism.
2. Replace your cooking fats with stable, low-LA options — Use fats like ghee, grass fed butter, beef tallow, or coconut oil for daily cooking. These options are low in linoleic acid and far more resistant to heat damage than vegetable oils. Coconut oil is well-suited for medium-heat cooking and baking, while ghee and tallow offer better stability at high temperatures and add rich flavor to roasted vegetables, stir-fries, and seared meats.
Here’s a quick guide to common cooking fats and oils, their typical smoke points, and how they hold up under heat:15,16,17
| Fat/Oil | Typical Smoke Point | Stability/Suitability for Cooking |
|---|---|---|
| Ghee (clarified butter) | ~ 485°F (≈ 252°C) | Highly heat‑stable saturated fat, good for high-heat cooking and searing |
| Beef tallow/lard | ~ 374-420°F (≈ 190-216°C) | More stable for roasting or frying than most seed oils |
| Coconut oil | ~ 350-400 °F (≈ 177-204 °C) | Reasonably stable for moderate heat cooking and baking, low in LA |
| Extra-virgin olive oil (EVOO) | ~ 375-405°F (≈ 191-207°C) | Suitable for low-heat cooking or finishing dishes, but high in MUF |
| Soybean oil (refined) | ~ 450-495°F (≈ 232-257°C) | Widely used seed oil; heat-stable, but exposes you to high LA load |
| Canola oil/generic vegetable oil (seed-oil blend) | ~ 400-450°F (≈ 204-232°C) | Common cooking oil; high LA/PUF load, stable under heat, but contributes to LA overconsumption |
| Refined sunflower oil | ~ 450°F (≈ 232°C) | Another common seed oil high in LA; similar issues as with soybean oil |
| Peanut oil (refined) | ~ 450°F (≈ 232°C) | Frequently used for frying, but still delivers high PUF and LA content |
3. Choose low-LA animal proteins and skip high-PUF meats — When buying meat, prioritize grass fed beef, lamb, and bison over chicken or pork. Ruminant animals like cows and sheep metabolize LA differently, converting it into more stable saturated fats rather than storing it.
In contrast, poultry and pigs deposit dietary LA directly into their fat and muscle tissue, meaning their meat reflects whatever corn- or soy-based feed they consumed. If you eat eggs, look for pasture-raised options from hens not fed corn or soy. These eggs are significantly lower in PUFs and a better match for a metabolically supportive diet.
4. Cut back on olive oil, nuts, and seeds — Many popular whole foods are surprisingly high in linoleic acid. Almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, and most nut butters are all concentrated sources. If you’re regularly snacking on trail mix, blending nut butters into smoothies, or using seed oils in homemade recipes, it’s easy to push your LA intake far beyond safe limits.
Even macadamia nuts, though lower in LA, are still rich in oleic acid, a monounsaturated fat (MUF) that oxidizes easily during storage or cooking. Large amounts of MUFs have been shown to disrupt mitochondrial function and increase oxidative stress.
Olive oil, another common MUF source, comes with similar risks, especially when heated. The soybean oil vs. olive oil comparison is often used to frame olive oil as the better choice, but that doesn’t mean it’s ideal. Most commercially available olive oils are also diluted or adulterated with cheap, oxidized seed oils, making them far from clean.
5. Get your omega-3s and carbohydrates from cleaner sources — Flaxseed is often promoted as a plant-based omega-3 source, but in a high-LA environment, it’s largely ineffective. Excess LA blocks the enzymes your body needs to convert plant omega-3s into the usable forms EPA and DHA. Flax is also high in fragile PUFs and contains lignans, which are plant estrogens that can disrupt hormone balance when consumed in large amounts.
Instead, focus on small oily fish like sardines, mackerel and anchovies, as well as wild-caught salmon. These deliver preformed long-chain omega-3s without the need for conversion. When it comes to carbs, prioritize fruit, root vegetables, and white rice over packaged or fried products. If your digestion is strong, build in fiber-rich plant foods like legumes, cooked vegetables, and well-tolerated whole grains to support gut health and stable energy.
6. Take control when eating out — Most restaurant kitchens default to soybean or canola oil for frying, grilling, baking, and dressings. Ask what oils are used and request butter or no added fat when possible. Grilled foods may seem safe, but they’re often marinated or brushed with seed oil blends before hitting the heat.
For salads, bring your own dressing or stick to lemon juice, vinegar, and salt. Planning ahead is the only reliable way to stay clear of high-LA cooking oils when you’re not in charge of the kitchen.
Get more tips on how to lower your LA exposure in “Historical Rise of Cancer and Dietary Linoleic Acid — Mechanisms and Therapeutic Strategies.”
Frequently Asked Questions (FAQs) About Soybean Oil
Q: Does soybean oil cause weight gain?
A: Yes, animal studies show that soybean oil promotes weight gain independent of calorie intake. In the UC Riverside study, mice fed identical calorie amounts gained significantly more weight on a soybean oil-rich diet than those on a coconut oil-based diet. The difference wasn’t caused by eating more but by how their bodies metabolized LA, the dominant fat in soybean oil.
Q: Is soybean oil inflammatory?
A: Yes. Soybean oil is the largest dietary source of LA in the U.S., and high LA intake is strongly associated with chronic inflammation. When LA is oxidized — either during cooking or inside the body — it forms toxic byproducts like oxylipins and aldehydes (e.g., 4-HNE, MDA, and acrolein).
These byproducts damage mitochondria, activate inflammatory signaling, and continue circulating for years due to LA’s long half-life in fat tissue. LA also disrupts the gut microbiome and weakens the intestinal barrier, both of which contribute to systemic inflammation.
Q: Is high-oleic soybean oil different?
A: High-oleic soybean oil has been engineered to contain more MUF (oleic acid) and less LA. While it may generate fewer oxidized LA byproducts, it’s still not ideal. Oleic acid itself is prone to oxidation, especially with heat and long storage, and high intakes of MUFs have also been linked to impaired mitochondrial function.
Additionally, high-oleic oils still come from genetically modified soybeans and may carry similar risks related to glyphosate exposure and antinutrients unless explicitly purified.
Q: How much soybean oil is “okay”?
A: Ideally, none. LA is technically essential, but your biological requirement is extremely low — ideally under 2 grams per day. The average American consumes 10 times that amount. Removing soybean oil from your diet is the most effective way to stay within that range.
Q: What are good soybean oil alternatives?
A: Grass fed butter, ghee, beef tallow, and coconut oil are all excellent options for cooking. These fats resist oxidation, contain minimal PUFs, and support better mitochondrial and metabolic function. Avoid common substitutes like canola, corn, or sunflower oil, as they are also high in LA.
- 1, 6 UC Riverside, November 26, 2025
- 2 NIDDK, Overweight and Obesity Statistics
- 3 Life 2025, 15(6), 873
- 4, 5, 7 Journal of Lipid Research 28 October 2025, 100932
- 8 Nutrients. 2023 Jul 13;15(14):3129
- 9 Gut Microbes. 2023 Jul 3;15(1):2229945
- 10 Ger Med Sci. 2014 Dec 15;12:Doc18
- 11 J Food Sci Technol. 2013 Apr 24;52(2):676-684
- 12 Baillieres Clin Endocrinol Metab. 1988 Aug;2(3):683-702
- 13 Non GMO Project, May 26, 2023
- 14 Ecotoxicology and Environmental Safety Volume 271, February 2024, 115965
- 15 Evolving Table, October 19, 2023
- 16 Claudia’s Concept, Cooking Guidelines: Oil and Ghee Smoke Point
- 17 The Spruce Eats, June 6, 2024
Could the Shape of Your Behind Reveal a Hidden Health Risk?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/06/sedentary-lifestyle-effects.aspx
Analysis by Dr. Joseph Mercola January 06, 2026
Story at-a-glance
- Americans spend about nine hours sitting and nearly five hours on their phones daily, contributing to a sedentary way of life
- In a featured study presented at the Radiological Society of North America (RSNA), researchers found that muscle shape, not size, may reveal early metabolic changes and even signal disease risk
- The World Health Organization (WHO) advises getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Yet many people fall short of these targets because inactivity significantly raises the risk of cardiovascular disease, Type 2 diabetes, and other cancers
- Long, unbroken sitting bouts are associated with circulation problems, back pain, brain fog, higher cancer risk, and an increased risk of Type 2 diabetes
- Shape yourself up for better health by standing more, walking whenever you can, eating a nutritious diet, and getting enough sleep and sunlight
Americans are tired — 44% of employees are feeling burned out at work1 and about a third of adults sleep less than seven hours a night.2 Dragging through the day with too little rest, many end up doing the only thing that feels possible: staying seated. Roughly 80% of jobs are sedentary,3 and adults now spend close to nine hours a day sitting.4
People sit at work, sit on the commute home, then collapse on the couch only to stream a movie or idly scroll on their phones for three to five hours to recover from the stress of the day.5 While this kind of self-soothing to fight hustle culture may feel comfortable at first, it can shape your overall health for the worse.
With this thought in mind, researchers are now asking what shapes people’s health. Beyond habits and numbers, even the contours of the body may hold clues about what’s happening inside.
How the Shape of Your Buttocks Could Signal Diabetes Risk
The featured study, presented at the Radiological Society of North America (RSNA) Annual Meeting, analyzed more than 61,290 MRI scans from the UK Biobank database to explore how the shape of the gluteus maximus — the largest muscle in the buttocks — changes with aging, lifestyle, frailty, and Type 2 diabetes.6
• What sparked this research? Researchers suspected that muscle shape might reveal more about health than fat content. “Unlike past studies that mainly looked at muscle size or fat, we used 3D shape mapping to pinpoint exactly where the muscle changes, giving a much more detailed picture,” said Marjola Thanaj, Ph.D., senior research fellow at the University of Westminster’s Research Centre for Optimal Health.7
• What did MRI mapping reveal? The results showed two patterns: “outward deformation” linked to higher fitness and “inward deformation” tied to aging, frailty, and sedentary time. Thanaj said:8
“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape, while aging, frailty, and long sitting times were linked to muscle thinning.”
• What did they discover about diabetes? In participants with Type 2 diabetes, men showed muscle shrinkage, while women had enlarged gluteus maximus muscles — likely due to fat infiltration. These gender-specific changes suggest men and women respond differently to the same disease.
“Shape changes in the gluteus maximus may indicate early functional decline and metabolic compromise in people with Type 2 diabetes,” Thanaj noted.9
• Frailty also left its mark — The research showed that men categorized as frail had widespread muscle thinning, while women showed smaller, localized changes. These findings highlight how muscle shape could reflect overall resilience and health status.10
• Why does this matter? The gluteus maximus is one of the body’s largest muscles and plays a key role in metabolic health. According to lead author E. Louise Thomas, Ph.D., professor of metabolic imaging at the University of Westminster’s School of Life Sciences, these shape changes may help identify early signs of metabolic compromise before other symptoms appear.11
A Global Picture of Physical Inactivity
Physical activity is one of the most potent ways to prevent chronic disease and support mental well-being, yet people are moving less than ever. According to the World Health Organization (WHO), about 1.8 billion people (31% of adults) failed to meet recommended activity levels in 2022.12
Since 2010, global inactivity has climbed by 5 percentage points, and this trend shows no signs of slowing. If it continues, inactivity could reach 35% by 2030, putting millions at risk for diseases that shouldn’t happen in the first place.
• People don’t meet movement quotas — The WHO advises getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Yet many people fall short of these targets, significantly raising their risk of cardiovascular disease, Type 2 diabetes, breast and colon cancer, cognitive decline, and more.13
• Inactivity isn’t spread evenly across the globe — Some regions are far more affected than others. High-income Asia Pacific tops the list with 48%, followed closely by South Asia at 45%. Compare that to 28% in high-income Western countries and just 14% in Oceania.14
• Women and older adults move less — Globally, 34% of women are inactive compared to 29% of men, and adults over 60 are the least active — a troubling trend given the importance of movement for healthy aging.15
• Common barriers keep people from moving — Physical activity includes any movement, such as walking, cleaning, or gardening, while exercise refers to structured workouts. But even with these options, many people struggle to stay active due to low motivation, busy schedules, stress, or because they simply don’t enjoy the activity.16
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Signs of a Sedentary Life
When most people hear “sedentary,” they picture someone who never sets foot in a gym. But the truth is far more nuanced. Researchers define a sedentary lifestyle as spending most of your waking hours sitting, reclining, or lying down, while expending very little energy — typically less than 1.5 metabolic equivalents (METs).17 Below are common signs:
• You feel consistently tired — It’s easy to blame fatigue on a packed schedule, but chronic tiredness often stems from inactivity. When you move very little, your heart, lungs, and muscles gradually lose conditioning. Ironically, the less you do, the more exhausted you feel.18
• You start gaining weight — Hours of sitting translate to fewer calories burned and a slower metabolism. Over time, this can lead to subtle but steady weight gain, especially around the midsection.19
• You get sad easily — Because of your lack of movement, your mental health might take a downturn, since staying still does not allow your body to make feel-good hormones.20
There’s nothing wrong with sitting down and taking a break because your body needs moments of rest. But the problem begins when those breaks stretch into hours and become your default state.
Prolonged Sitting Is Linked to Serious Health Problems
Spending hours in a chair every day doesn’t just leave you “a little stiff.” Research shows that prolonged sitting can affect nearly every major system in your body negatively, as it:
• Slows your circulation — When you sit for long stretches, blood and fluid tend to pool in your legs. This can lead to swelling, heaviness, and, in severe cases, increased clot risk.21
In a landmark population-health review in Exercise and Sport Sciences Reviews, researchers determined the risk of venous thromboembolism (VTE) associated with prolonged work- and computer-related seated immobility, saying:
“Prolonged work- and computer-related seated immobility increases the risk of VTE. We suggest that there needs to be both a greater awareness of the role of prolonged work-related seated immobility in the pathogenesis of VTE, and the development of occupational strategies to decrease the risk.”
• Wrecks your posture, spine, and glutes — Hours of slouching at a desk overload your spine, tighten hip flexors, weaken your core, and even “switch off” your glute muscles.22
In a 2020 study published in Medicina (Kaunas), 30 adolescent participants were asked to sit in a slumped posture for 30 minutes while using a mobile device. Electromyography showed no significant change in trunk muscle fatigue.23
Still, adolescents with chronic lower back pain reported significantly greater back discomfort than healthy peers, leading the authors to conclude that prolonged slumped sitting increases the risk of lower back discomfort, especially in those who already have pain.24
• Nudges your brain toward fog and memory problems — Spending too much time sitting doesn’t just affect your body; it can cloud your mind.
Researchers from Iowa State University surveyed more than 3,000 adults from all 50 U.S. states during the first months of COVID-19. People reported how their sitting, screen time, and exercise had changed since the pandemic, and rated their mental health. According to the researchers:25
“In the second study, we found that, on average, people saw their mental health improve over the eight-week period … People adjusted to life in the pandemic. But for people whose sitting times stayed high, their depressive symptoms, on average, didn’t recover in the same way as everyone else’s.”
• Raises your long-term cancer risk — Prolonged sitting is now recognized as an independent risk factor for several cancers, right alongside diet and smoking.
A study in Cancer Causes & Control followed 22,097 postmenopausal women for about eight years using accelerometers to track sitting time. Every additional two hours of daily sitting was linked to roughly a 6% increase in overall cancer risk, and longer, unbroken sitting bouts were especially associated with higher risks of breast, lung, and endometrial cancers. The researchers’ recommendations are:26
“These findings add to a growing body of evidence indicating that limiting sedentary behaviors may help reduce risk of cancers. Additionally, our results support public health messaging encouraging older adults to sit less and move more throughout the day to promote healthy longevity.”
• Damages your heart and metabolism — Sitting for long periods is strongly linked to higher blood pressure, poor blood sugar control, larger waistlines, and an increased risk of heart disease and diabetes even if you exercise regularly.27
An 11-year follow-up from the Norwegian HUNT Study, published in Diabetologia, tracked 28,051 adults to see who developed type 2 diabetes. Overall, people who sat for eight hours or more a day had about a 17% higher risk of diabetes than those who sat for four hours or less. When researchers looked only at people who were very inactive in their free time, they concluded that:28
“Our findings suggest that total sitting time has little association with diabetes risk in the population as a whole, but prolonged sitting may contribute to an increased diabetes risk among physically inactive people.”29
Can You ‘Out-Exercise’ the Bad Effects of Prolonged Sitting?
It’s tempting to think that a daily workout cancels out hours spent sitting. Unfortunately, research shows that’s not how the body works. Exercise is important, but it doesn’t erase the damage caused by being sedentary. Here’s why:
• Exercise can’t undo the harm of sitting — Health benefits come from pairing structured workouts with frequent movement throughout the day. A single gym session doesn’t offset eight hours in a chair because your body needs to stand, feel like it’s shifting postures, and needs to move.
• Sitting too much can cancel out the benefits of exercise — A systematic review of 47 studies on sedentary behavior, published in the Annals of Internal Medicine, found that spending long hours sitting each day causes harmful effects that outweigh the positive impact of physical activity.30
• Sedentary habits raise your risk of early death even if you work out — A 2015 study in PLoS One found that people who rarely exercised and sat for long periods faced a higher risk to their health.31
“Both high levels of sedentary time and low levels of moderate to vigorous physical activity are strong and independent predictors of early death from any cause,” the researchers said. “Whether a high physical activity level removes the increased risk of all-cause mortality related to sedentariness requires further investigation.”
A rigorous exercise routine may help prevent disease, but it’s not enough on its own — it’s best to add small movements throughout the day. Walking is the easiest — it’s free, safe, and hard to overdo. For more tips, read “Whether You Count Steps or Time Your Walk, What Matters Is Getting Outdoors.”
How to Stand Up, Shape Up, and Get Healthier
If you’re worried about getting sick — especially if you know you have a family history or genetic risk for Type 2 diabetes, heart problems, or other chronic diseases — spending less time sitting down in front of the TV is one of the simplest ways to take control of your health.
1. Move every 30 minutes — Even if your job or lifestyle involves sitting, make an effort to break it up. Set a reminder to stand up and move around every half hour. Walk around your house, climb stairs, or step outside for fresh air. Invest in a standing desk or walking pad to help you stay active, even if you’re working. Short bursts of activity help your circulation and prevent dangerous blood pooling in your legs. I do this myself and notice better energy and clearer focus throughout the day.
2. Incorporate walking into your lifestyle — Whenever you can, walk instead of driving or sitting. If you’re making a phone call, walk while you talk. Park further from the entrance when you run errands. If you have a dog, add an extra loop to your usual walk. Walking doesn’t require gym memberships or fancy equipment — it’s free, easy, and one of the most effective ways to lower your heart disease risk.
3. Make smart food swaps — Your brain runs on energy, and when your cells don’t get enough, mood issues like anxiety and depression can creep in. Start by fueling up with easy-to-digest carbs like fresh fruit and white rice. Most people do well with around 250 grams a day, and if you’re active or athletic, you’ll likely need more.
Just as important is to ditch seed oils and processed foods loaded with linoleic acid (LA), which can harm your mitochondria. Instead, cook with stable fats such as grass-fed butter, ghee, or beef tallow — they’re far better for your cells and overall health.
4. Let early morning sunlight reset your body and mind — Natural light in the morning boosts your endorphins, lifts your mood, and recharges your cells. Try to get outside every day, especially in the morning, to help reset your internal clock.
5. Restore balance with sleep and calm — Sleep is when your body repairs and resets. Without it, your emotional health suffers. Step outside soon after waking to anchor your circadian rhythm, and at night, create a wind-down routine: Dim the lights, skip screens, and keep your bedroom completely dark.
Frequently Asked Questions (FAQs) About Prolonged Sitting
Q: Why are so many Americans exhausted but still sitting all day?
A: Many Americans are running on empty. About 44% of employees feel burned out, and a third sleep less than seven hours. When you’re that tired, movement feels impossible, so most people default to what’s easiest: sitting almost all day.
Q: What did researchers at the Radiological Society of North America (RSNA) find out about the gluteus maximus?
A: They analyzed over 61,000 MRI scans from the UK Biobank and mapped the gluteus maximus in 3D. They found shape changes linked to fitness, aging, frailty, long sitting, and Type 2 diabetes, suggesting buttock muscle shape reflects underlying metabolic health.
Q: How much movement does the World Health Organization (WHO) recommend?
A: The WHO recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, but many people still have difficulty reaching that threshold.
Q: What serious health problems are linked to prolonged sitting?
A: Prolonged sitting slows circulation and increases blood clot risk, worsens back pain and posture, and is tied to higher rates of depression, anxiety, cancer, heart disease, larger waistlines, poor blood sugar control, and Type 2 diabetes, especially in inactive people.
Q: Can you immediately offset the effects of prolonged sitting?
A: No. Studies show long sitting still raises your risk of early death, heart disease, and diabetes even if you exercise. Your body does best when formal workouts are combined with frequent movement breaks and regular walking throughout the day.
- 1 Statista, October 23, 2024
- 2 Centers for Disease Control and Prevention, February 15, 2016
- 3 J Am Heart Assoc, 2018;7(13):e007735
- 4 Circulation, 2016;133(15):e436-e464
- 5 Harmonyhit, October 18, 2023
- 6, 9, 11 Radiological Society of North America, November 25, 2025
- 7 AuntMinnie, November 25, 2025
- 8 Medical Xpress, November 25, 2025
- 10 U.S. News, November 25, 2025
- 12, 13, 14, 15 World Health Organization, June 26, 2024
- 16 JMIR Hum Factors, 2025;1(1):e70372
- 17 BMC Public Health, 2017;17:417
- 18, 19, 20 Real Simple, March 25, 2024
- 21, 22, 27 Yale Medicine, August 28, 2019
- 23, 24 Transl Psychiatry, 2021;11:61
- 25 Iowa State University News, November 8, 2021
- 26 Cancer Causes Control, 2025;36(1):161-172
- 28, 29 BMC Public Health, 2017;17:13
- 30 Ann Intern Med, 2015;162(5):371
- 31 Indian J Community Med, 2015;40(1):1-5
Weight Lifting or Cardio, Which Is Better at Preventing Diabetes and Obesity?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/10/weightlifting-vs-cardio-preventing-diabetes-obesity.aspx
Analysis by Dr. Joseph Mercola January 10, 2026
Story at-a-glance
- Resistance training was shown to be more effective than cardio for improving insulin sensitivity and reducing fat accumulation, making it a powerful strategy for preventing diabetes and obesity
- Endurance exercise strengthened cardiovascular and immune function, helping older adults maintain youthful, energetic immune cells that recover faster from illness and stress
- Overdoing intense workouts — especially high-volume cardio — increases stress hormones and reverses many of exercise’s benefits, while shorter, moderate sessions support steady progress without burnout
- Combining brief strength sessions with moderate daily movement creates the ideal balance for stabilizing blood sugar, boosting mitochondrial energy production and improving overall metabolic health
- Blood flow restriction (KAATSU) training enhances strength and muscle tone using light weights or bodyweight alone, offering a safe and effective option for older adults or those with joint pain
Insulin resistance is one of the most common — and overlooked — drivers of modern disease. It develops quietly over time, long before blood sugar tests show a problem, leaving you tired after meals, hungry too soon and stuck with belly fat that refuses to move. When ignored, it sets the stage for diabetes, heart disease, and premature aging.
Exercise remains a powerful way to restore insulin sensitivity and stabilize blood sugar naturally. But not all movement affects your metabolism in the same way. Some forms train your muscles to burn energy more efficiently, while others fine-tune your immune system and mitochondria — the energy factories inside your cells — to resist stress and inflammation.
New research is helping to pinpoint which types of exercise deliver the biggest benefits for metabolic health, longevity and cellular repair. The latest findings reveal that the way you move has a direct impact on how your body heals and regenerates — insights that could change the way you think about fitness, aging and disease prevention.
Weightlifting Reprograms Your Metabolism to Fight Insulin Resistance
A study published in the Journal of Sport and Health Science compared resistance (weightlifting-like) and endurance (wheel-running) exercise in obese mice fed a high-fat diet.1 Both exercise types limited overall fat gain versus sedentary controls, but resistance training produced greater improvements in glucose and insulin tolerance. In other words, resistance-trained mice managed blood sugar more effectively and displayed healthier insulin sensitivity than endurance-trained or sedentary mice.
• Resistance training reduced fat accumulation without major muscle growth — Mice in the resistance exercise group had significantly less visceral and subcutaneous fat than sedentary high-fat-diet mice.2
These benefits occurred without notable increases in muscle mass, showing that improved glucose control wasn’t driven by muscle growth alone. The metabolic benefits weren’t the result of “getting bigger,” but of training the body to use energy more intelligently. Even modest resistance work was enough to reprogram metabolism and sharpen insulin response.
• Endurance training boosted stamina, not metabolism — The endurance-trained mice developed stronger hearts and better exercise capacity, but their blood sugar and insulin sensitivity barely budged.
This shows that while cardio strengthens the cardiovascular system, it doesn’t have the same direct impact on metabolic repair that resistance training does. If your goal is to fix insulin resistance and stabilize energy, building muscle strength is far more effective than logging endless miles.
• Each training style worked through its own biological pathway — Both resistance and endurance exercise offered protection against fat gain, but the mechanisms were completely different.
Resistance training enhanced insulin sensitivity across multiple tests, while endurance training primarily influenced cardiovascular remodeling and protein signaling related to muscle endurance. The researchers found no measurable changes in mitochondrial function or insulin-signaling proteins, meaning the metabolic benefits from lifting came from whole-body adaptation rather than one isolated pathway.
• Shorter, focused resistance sessions proved highly effective — The resistance-trained mice achieved these metabolic benefits through brief, repeated effort-based lifting — not extended endurance sessions. For people managing blood sugar or insulin resistance, this means targeted strength training offers faster, more efficient improvements than longer, high-volume cardio routines.
• Resistance training trains your body to act younger — Lifting weights — or any form of resistance-based exercise — teaches your body to handle glucose like a metabolically healthy person again. It restores the sensitivity of your insulin receptors, reduces fat storage, and keeps energy steady throughout the day. In the context of modern sedentary living and processed diets, resistance exercise isn’t just about strength — it’s metabolic medicine.
Cardio Keeps Your Immune System Young and Energetic
While resistance training fine-tunes how your body handles blood sugar and fat, endurance exercise targets a different — but equally important — system: your immune defense. The next study reveals how steady, moderate cardio acts like a rejuvenation switch for your immune cells, keeping them energetic, adaptable and far more resistant to the effects of aging.
Published in Scientific Reports, the study examined how long-term endurance training affects immune system function in older adults.3 The study focused on natural killer (NK) cells, a key part of your immune defense that hunts down and destroys infected or abnormal cells.
As people age, these immune cells often lose energy and efficiency, leaving them more vulnerable to infections, cancer and slower recovery. Scientists sought to determine whether years of consistent cardio exercise could reverse or slow this decline.
• Trained older adults had stronger, more energetic immune cells — The researchers compared men over age 60 who had performed endurance training for decades with untrained men of the same age group.
Those who regularly engaged in endurance training showed dramatically improved NK cell metabolism — meaning their immune cells produced more energy and functioned like those of much younger adults. In short, their immune systems behaved as if they had “turned back the clock.” The trained group also had lower levels of chronic inflammation, an underlying factor in nearly every age-related disease.
• Endurance training helped immune cells make energy more efficiently — In people who regularly did cardio exercise, their NK cells produced energy in a cleaner, steadier way. They used oxygen to turn food into energy, which kept them active and strong for longer periods.
In comparison, people who didn’t exercise relied on a quicker, less efficient system that burned through sugar fast and left their immune cells tired. This is one reason older adults who stay active tend to bounce back from illness or injury much faster.
• Long-term cardio training helped the body resist stress and immune fatigue — When the researchers exposed the participants’ NK cells to common metabolic stressors, the trained group’s cells remained stable and continued functioning at a high level.
Inactive individuals had NK cells that were easily disrupted under the same conditions, showing weaker resilience. For anyone over 50, this means regular endurance activity doesn’t just maintain fitness — it teaches your immune system to handle stress better.
• The effects extended beyond immunity into cellular longevity — Endurance-trained participants showed enhanced mitochondrial density and efficiency — meaning they had more and healthier mitochondria in their NK cells.
Mitochondria act like rechargeable batteries that fuel every cellular process. With age, mitochondria often degrade, leading to fatigue, slower healing and increased disease risk. Regular cardio effectively recharged these “batteries,” improving the body’s energy economy at the most fundamental level.
• Too much cardio typically backfires — balance is key — Cardiologist Dr. James O’Keefe’s research found that doing intense exercise for four to seven hours a week actually erased many of its health benefits.4 Pushing too hard too often puts your body under chronic stress instead of helping it recover. The takeaway: find your exercise sweet spot with moderate, consistent activity that leaves you energized, not exhausted.
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How to Supercharge Strength Gains with Blood Flow Restriction (KAATSU) Training
Blood flow restriction (BFR) training — also called KAATSU — was developed in Japan in 1966 by Dr. Yoshiaki Sato and has since become one of the most effective ways to build strength without heavy lifting. It involves placing soft cuffs or bands around your upper arms or thighs to gently restrict blood flow while exercising. This limited circulation triggers your body to adapt as though it were lifting heavy weights, even when you’re only using light resistance or bodyweight.
• The key is mild oxygen restriction that boosts growth signals — When blood flow is partially reduced, oxygen levels in the working muscles drop — a state called hypoxia. This low-oxygen environment activates powerful biochemical messengers known as myokines.
These anti-inflammatory compounds promote muscle growth, improve hormone balance and stimulate protein synthesis, the cellular process that builds new muscle fibers. Your body interprets this “low-oxygen challenge” as intense training, even though the actual load is light and joint-friendly.
• You gain strength and protect your joints at the same time — One of KAATSU’s greatest benefits is that it delivers measurable strength gains with very little mechanical stress.
Older adults, those recovering from injury or anyone hesitant to lift heavy weights can use BFR to maintain or increase muscle mass safely. Because the muscles still experience metabolic fatigue, you get the same cellular and hormonal benefits of heavy training — without the joint pain, muscle strain or long recovery times.
• The secret lies in how your body reacts to the “fake” stress — By briefly restricting venous blood flow, KAATSU tricks your muscles into working harder than they actually are. This encourages your vascular tissue to become more elastic and resilient.
When I interviewed KAATSU expert Steven Munatones, he explained that this “biohack” allows your muscles to work and your vascular tissue to become more elastic. You don’t feel the pain of heavy lifting, yet your muscle fibers and blood vessels are being trained just as effectively. The result is stronger muscles, healthier circulation and improved energy efficiency — especially in older adults.
• It’s simple to integrate KAATSU into everyday life — You can use BFR bands during strength workouts, walking sessions or even while doing light chores. The goal isn’t to fully cut off blood flow — just to apply gentle pressure that challenges your circulation.
Keep each session short, around 15 to 20 minutes, and focus on movements like squats, curls, lunges or pushups using minimal resistance. To learn more, check out my previous article, “How to Stay Fit for Life,” in which I review the science behind KAATSU and explain in greater detail how to use it.
• The main difference between KAATSU and BFR is the tool you’re using — BFR 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 is 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.
How to Rebuild Metabolic and Immune Strength Through Exercise
If you’ve been pushing yourself through longer, harder workouts believing that more effort automatically means better results for weight loss or blood sugar control, it’s time to rethink your approach. Your body thrives on balance, not burnout.
Overdoing cardio or spending hours lifting often backfires — spiking stress hormones, exhausting your mitochondria and making insulin resistance worse. The best strategy for managing obesity and diabetes isn’t extremes on either end, but a smart blend of moderate activity and short, focused strength training sessions that keep your metabolism efficient and your energy steady. Here’s how to do it.
1. Lift weights briefly, but regularly — Keep strength sessions short — about 20 minutes twice a week — and focus on quality, not quantity. Compound exercises like squats, pushups and rows train multiple muscle groups at once, improving glucose uptake and metabolic efficiency. This type of resistance work “teaches” your muscles to absorb sugar instead of storing it as fat, helping stabilize your energy throughout the day.
2. Supercharge your results with KAATSU training — If you want to enhance your gains without adding stress or heavy loads, incorporate KAATSU into your strength routine. This method uses soft cuffs or bands around your arms or legs to gently restrict blood flow during exercise. The mild restriction encourages your muscles to work harder at a cellular level, helping you gain strength and endurance using only light weights or bodyweight movements.
You can even use it while walking, stretching, or performing simple mobility drills to boost circulation and speed recovery. For anyone looking to build strength safely and sustain progress long term, KAATSU is a smart way to do more with less effort.
3. Use moderate cardio to recharge your immune system — Walking, cycling or swimming at a comfortable pace strengthens your mitochondria and keeps your immune cells resilient. This type of moderate-intensity exercise increases mitochondrial density and oxygen efficiency, allowing your body to produce more energy with less strain.
Think of moderate cardio, such as one hour of daily walking, as your system’s “reset button” — it clears inflammation, enhances blood flow and keeps your cells functioning youthfully without overtaxing recovery.
4. Alternate intensity to protect your recovery — Mixing light, moderate and resistance-based workouts gives your cells time to adapt and repair. Avoid consecutive high-intensity days — alternate resistance sessions with moderate endurance-focused movement or active rest. This balance keeps cortisol, your primary stress hormone, in check and ensures your mitochondria aren’t overworked. When you finish a session, you should feel recharged, not depleted.
5. Fuel your workouts with real food and protect mitochondrial energy — Even the best training plan falters if your mitochondria are clogged by toxic fats. Eliminate vegetable oils like canola, soybean, corn, sunflower and safflower — all high in linoleic acid (LA), a polyunsaturated fat that disrupts cellular energy production.
Instead, cook with grass fed butter, ghee or tallow, and avoid high-LA meats like chicken and pork. This shift restores energy production and supports faster recovery. Pair this with nutrient-dense whole foods and healthy carbohydrates like fruit and root vegetables to sustain mitochondrial performance and stable blood sugar.
The secret to reversing insulin resistance and aging well isn’t relentless effort — it’s intelligent movement combined with metabolic care. Exercise should energize, not exhaust you. By pairing short resistance sessions with KAATSU, moderate cardio and mitochondrial support through whole-food nutrition, you’ll build lasting strength, endurance and vitality — without burning out your body in the process.
FAQs About the Best Type of Exercise for Preventing Diabetes and Obesity
Q: Which type of exercise is better for preventing diabetes and obesity — weightlifting or cardio?
A: Both resistance and endurance training are beneficial, but they work in very different ways. Resistance training was more effective at improving blood sugar control, insulin sensitivity and reducing body fat, while endurance training primarily improved cardiovascular function and stamina. In short, strength training is more effective for reversing insulin resistance, while cardio supports heart and immune health.
Q: How much exercise is ideal for balancing blood sugar without overtraining?
A: You don’t need long or intense workouts to see results. Just 20 minutes of focused resistance training twice a week, combined with moderate daily movement like brisk walking, provides metabolic and immune benefits. Pushing too hard — such as doing vigorous cardio for more than four to seven hours a week — backfires by increasing stress hormones and inflammation, which worsen insulin resistance.
Q: What is KAATSU training, and how does it help?
A: KAATSU, or BFR training, involves using soft cuffs or bands around your arms or legs to gently limit blood flow during exercise. This mild restriction triggers powerful muscle-building and anti-inflammatory signals, allowing you to gain strength using very light weights or even bodyweight. It’s especially useful for older adults, those with joint pain or injuries, and anyone who wants to maximize strength without heavy lifting.
Q: Why is moderate cardio still important if strength training works better for metabolism?
A: While lifting weights helps your body regulate glucose and reduce fat storage, cardio plays a key role in keeping your immune system strong and your mitochondria healthy. Moderate endurance activities like walking, cycling or swimming improve oxygen use and blood flow, helping your immune cells stay “younger” and more resilient. The key is to keep cardio moderate — enough to energize you, not exhaust you.
Q: How does diet tie into exercise for diabetes prevention and metabolic health?
A: Even the best exercise routine can’t outwork a poor diet. Protect your mitochondria by eliminating seed oils (like canola, soybean, corn and sunflower) and focusing on whole foods. Cook with healthy fats such as grass fed butter, ghee, or tallow, and include nutrient-rich carbs like fruits and root vegetables to fuel your workouts. Together, balanced nutrition and smart exercise retrain your metabolism to stay youthful, efficient and resilient.
Turmeric Extract May Prevent, Even Reverse Diabetes (Type 1 and 2)
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Reproduced from original article:
https://greenmedinfo.com/blog/turmeric-extract-may-prevent-even-reverse-diabetes-type-1-and-2-1
Posted on: Friday, September 6th 2019 at 6:15 am
Written By: Sayer Ji, Founder
This article is copyrighted by GreenMedInfo LLC, 2022
What if the long sought after “cure” for diabetes was as safe, affordable, and accessible as a spice sitting in your kitchen cupboard?
“Leave your drugs in the chemist’s pot if you can cure the patient with food.” -Hippocrates, 420 BC
Slowly but surely the world is waking up to the reality that diabetes is not only a preventable but in some cases a reversible condition, and that the drug-based model of symptom suppression and disease management has fatal flaws. For instance, some of the drugs used to treat type 2 diabetes actually increase the risk of death, with a ground-breaking 2013 study showing GMO insulin given to type 2 diabetics may lead to the development of so-called “double diabetes“: type 2 and type 1 diabetes, together. Clearly, if medicine can’t at least abide by its founding principle to “do no harm,” it must seek the answer somewhere other than from the “chemist’s pot.”
As the pharmaceutically-driven medical paradigm continues to lose adherents by the droves, and the public seeks a system that identifies and resolves the root causes of disease, interest is growing in the use of natural substances and lifestyle modifications to prevent and treat blood sugar disorders. And unlike a few decades ago, where most of the evidence for “natural healing” was anecdotal, there are now tens of thousands of studies on hundreds of natural substances and therapeutic activities that may ameliorate blood sugar disorders and their complications. You can check out a good portion of the relevant research on the topic on GreenMedInfo.com’s blood sugar disorder database.
While plants like cinnamon and gymnema sylvestre have received plenty of attention for diabetes over the years, one special plant extract that is beginning to stand out from the crowd as being exceptionally valuable as an anti-diabetic agent is turmeric. There are, in fact, 21 articles on turmeric’s value in type 2 diabetes on our database alone.
Turmeric’s primary polyphenol curcumin is the main compound in the plant that has been researched for it’s blood sugar regulating properties. One particularly striking study, published in the American Diabetic Association’s own journal, Diabetes Care, found turmeric extract to be 100% effective in preventing pre-diabetics from developing type 2 diabetes — a feat of prevention that no FDA approved drug for type 2 diabetes has yet come even close to accomplishing.
Turmeric Extract May Reverse Pancreatic Damage In Type 1 Diabetes
The truth is that this extraordinary spice may be a powerful therapeutic intervention for more than just type 2 diabetics. Pre-clinical research now reveals it may have a role in reversing pancreatic damage in insulin-dependent, type 1 diabetics, who are routinely told that their condition can not be cured. Type 1 diabetics are rarely educated to the fact that the root cause of their disorder can be addressed: namely, that the deficiency and/or dysfunction of the beta cells in the pancreas responsible for producing insulin can be repaired, as well as the autoimmune issues at the heart of the problem.
In 2013, an exciting study published in the journal Diabetology & Metabolic Syndrome titled, “The effect of a novel curcumin derivative on pancreatic islet regeneration in experimental type-1 diabetes in rats (long term study),” found that diabetic rats who received a novel water-soluble, high concentrate (53.21%) curcumin derivative orally for 40 days showed an improvement of their plasma glucose, insulin and C-peptide (a marker for the health and insulin producing capability of the beta cells) levels, that began after about 4 months, and continued to improve until the 10 month mark, when their values were almost completely normalized and evidence of significant pancreatic regeneration could be observed. The researchers concluded the novel curcumin derivative (NCD): “…possesses antidiabetic actions and enhanced pancreatic islets regeneration.”
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The daily dose used in this rodent study (80 mg/kg) was the body weight equivalent of 6,400 mg or 6.4 grams of curcumin for an average North American male adult (80 kilograms/176 lbs). Rodent and human physiology is, of course, radically different, but significant crossovers nonetheless do exist. In another article, titled “Why Turmeric May Be the Diseased Liver’s Best Friend,” we reviewed research indicating that turmeric may help to reverse damage in and even regenerate the diabetic liver, as well as safety literature on what is a safe human dose:
“A 2001 study in cancer patients reported that quantities of curcumin up to 8 g, administered per day for three months, were not toxic and resulted in significant anti-cancer properties in a number of those treated.[5] Considering that turmeric is only 3-4% curcumin by weight, this implies that a larger quantity of turmeric can be consumed safely, as well.”
Given that organ transplantation (pancreatic islet transplants) is exceedingly expensive and prohibitive due to a lack of donor material and the potential for rejection by the host, the notion that a safe, affordable, and non-prescription spice extract like curcumin may have significant therapeutic value and may even regenerate damaged pancreatic tissue, is truly exciting. That said, it should be noted that since curcumin is not patentable, it is unlikely the 800 million dollars or more needed to fund the requisite clinical trials needed to obtain FDA drug approval will materialize. Because the so-called “evidence” needed to justify the use of a new treatment is locked behind an insurmountably high paywall, don’t count on randomized, controlled, trials being performed on this “natural cure” in the near or distant future.
In this study, the authors surmised that the ameliorative effects curcumin treatment on type 1 diabetic rodents observed were the result of beta cell regeneration and they explained the theory behind how this works:
“Each tissue or organ is believed to contain a small sub-population of cells that is capable of self-renewal and has the ability to give rise to each mature cell type [47]. Thus, one of the most promising sources of beta cells might be pancreatic stem cells.”
The researchers theorized that curcumin likely produces,
“…a favorable systemic and pancreatic environment to foster bone marrow transplantation and islet neogenesis. Accordingly, administration of curcumin; as an established anti-inflammatory and immune modulatory drug; would likely boost and preserve the process of islet regeneration; which was evidently proven true in this study.”
Curcumin’s “immunomodulatory” benefit in type 1 diabetes, also known as autoimmune diabetes, appears to be based on it reducing the activity of the host immune system in attacking self-structures. In fact, another recent study, published in 2014 in the journal Clinical and Experimental Immunology titled, “Curcumin ameliorates autoimmune diabetes. Evidence in accelerated murine models of type 1 diabetes,” found that curcumin down-regulates the T cell response that destroys pancreatic beta cells, resulting in an improvement in autoimmune or type 1 diabetes.
It is important for the reader to know that curcumin is not a magic bullet; nor is it the only natural substance studied to have potential beta cell regenerative properties. Indeed, pancreatic regeneration has been induced experimentally for at least 23 different natural substances. We have a keyword dedicated to indexing relevant research on the topic here: beta cell regeneration. We’ve highlighted 10 of the most compelling ones in our article, “10 Natuaral Substances That Could Help Cure Type 1 Diabetes.”
As the research continues to accumulate on the value of natural substances for disease prevention and treatment, it is clear the future of medicine will rely on returning to the wisdom of the ancients, where Hippocrates’ fundamental principle that one can “cure the patient with food” is once again passionately embraced.
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Essential Oil Compounds Show Blood Sugar and Antifungal Benefits
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/08/vicks-plant-essential-oil-compounds.aspx
Analysis by Dr. Joseph Mercola November 08, 2025
Story at-a-glance
- Compounds in the essential oil of the Vicks plant act on the same enzyme targeted by Type 2 diabetes drugs, helping your body maintain steadier blood sugar and improve insulin sensitivity naturally
- The plant’s essential oil contains more than 30 bioactive compounds that work together to support metabolic balance, immune defense, and cellular protection against oxidative stress
- Studies show that essential oil from Vicks plant effectively inhibits drug-resistant fungi responsible for stubborn skin, nail, and lung infections, offering a safe, natural alternative to synthetic antifungal medications
- Beyond personal health, Vicks plant supports ecological wellness by improving soil quality, repelling pests, and helping clean polluted environments through a process called phytoremediation
- Simple ways to use Vicks plant include diffusing its essential oil, applying diluted blends for skin support, and growing it at home for ongoing access to a natural remedy that promotes whole-body balance
Few plants bridge the worlds of folk wisdom and modern science as elegantly as Plectranthus neochilus — better known as Vicks plant, lobster flower, or in Brazil, boldo-rasteiro. This aromatic member of the mint family, instantly recognizable by its pungent, menthol-like scent and fleshy leaves, has long been part of traditional healing practices across Brazil and southern Africa.
Healers once relied on it to calm the stomach, ease headaches, and clear the liver — but scientists are now uncovering a much broader spectrum of benefits hidden in its essential oil. Research is revealing that this resilient herb is far more than a household digestive aid. Its complex blend of bioactive compounds interacts with key biological pathways that influence metabolic balance, immunity, and microbial defense.
Studies show that what was once used to soothe the gut could also support blood sugar regulation and protect against fungal infections. What makes this discovery remarkable is that a simple, time-honored garden plant — the same one many grow for its mosquito-repelling aroma — holds measurable therapeutic power.
The new evidence doesn’t replace its traditional uses; it expands them, showing how deeply nature’s chemistry aligns with human biology. This growing body of research has opened a new chapter for Plectranthus neochilus, one that invites a closer look at how its essential oils work within your body to restore strength and balance.
Essential Oils Act Like Natural Blood Sugar Balancers
A study in Current Pharmaceutical Analysis found that compounds from the essential oil of Vicks plant help regulate blood sugar in a way similar to prescription medications for Type 2 diabetes.1 Using advanced computer models, researchers showed that these natural molecules interact with an enzyme that breaks down hormones responsible for insulin release. When this enzyme is blocked, your body keeps more of these hormones active, allowing for steadier blood sugar control after meals.
• One compound stood out as especially powerful — Citronellyl butyrate, one of the main components in the plant’s oil, was the strongest at blocking the enzyme — performing almost as well as several diabetes drugs currently on the market. Other natural compounds, like citronellol and linalool, also showed strong effects and were found to be easily absorbed, well-tolerated, and safe for further development.
• The compounds act like a key fitting perfectly into a lock — Researchers described how these plant molecules attach tightly to the enzyme, forming stable bonds that block its activity. By doing so, they stop the breakdown of beneficial hormones that control both insulin release and appetite — two major factors in healthy metabolism.
• The plant’s oils are easily absorbed by your body — Because these compounds dissolve in fats, they pass through cell membranes quickly and reach the tissues involved in blood sugar regulation. This helps explain why essential oils produce effects relatively fast when used properly — either inhaled or taken in small, safe doses.
• Natural compounds could offer a safer way to support healthy metabolism — In the study’s simulations, citronellyl butyrate showed activity nearly identical to a class of diabetes drugs known as gliptins.
That means this simple herb could become a natural option for maintaining blood sugar without the common side effects linked to synthetic drugs. By helping your body use insulin more efficiently and keeping blood sugar stable, Vicks plant shows that ancient herbal remedies still have much to teach modern medicine.
Plant-Based Essential Oil Shows Strong Action Against Drug-Resistant Fungi
The same essential oil that shows promise for balancing blood sugar also demonstrates impressive power in another area of health — fighting fungal infections that resist conventional treatment. Research published in the International Journal of Complementary & Alternative Medicine tested the antifungal strength of essential oils from Vicks plant and Tagetes erecta (marigold).2
The study targeted fungi responsible for common but stubborn skin, nail, and lung infections that are increasingly resistant to conventional antifungal drugs. These infections are especially dangerous for people with weakened immune systems, such as those undergoing cancer treatment, living with HIV, or recovering from organ transplants.
• The essential oil of Plectranthus neochilus showed strong antifungal power, while marigold oil did not — The researchers measured the smallest amount of oil needed to stop fungal growth. Vicks plant oil stopped the fungi Rhizopus stolonifera at just 125 micrograms per milliliter, a level considered “promising” for antifungal activity.
In contrast, marigold oil showed no significant activity, even at much higher concentrations above 1,000 micrograms per milliliter. This makes Vicks plant a clear standout for natural antifungal applications.
• The plant’s antifungal strength comes from its unique blend of compounds — The essential oil contained more than 30 natural compounds known for their antimicrobial and cell-protective properties. Caryophyllene oxide, in particular, has been widely studied for use in antifungal creams, foods, and cosmetics because it damages fungal membranes and prevents their growth.
• The oil’s compounds appear to work together to boost their effectiveness — Instead of acting alone, these molecules interact synergistically — meaning they reinforce one another’s effects. This teamwork allows the oil to punch holes in the fungal cell wall, causing the cells to lose their structure and die. Unlike synthetic drugs that target only one pathway, this multi-targeted attack makes resistance far less likely, providing a major advantage for long-term use.
• Researchers believe this oil could replace or enhance current antifungal drugs — Modern antifungals are losing effectiveness and often cause serious side effects, including liver toxicity and nausea. By contrast, Vicks plant essential oil was described as both safe and effective at low concentrations. Its ability to fight fungus that causes skin and respiratory infections, as well as food spoilage, positions it as a sustainable, natural alternative for both medical and agricultural use.
• This study was the first to document antifungal activity in Vicks plant oil — The authors emphasized its potential as a dual-purpose tool — for protecting human health and preventing fungal damage in crops and stored foods. This familiar aromatic plant — often grown for its mosquito-repelling scent — could also be one of the most promising natural defenses against fungal infections in a world facing rising drug resistance.
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Vicks Plant Shown to Support Both Human and Environmental Health
Researchers in Brazil reviewed decades of research to understand how the same plant that fights infection and balances metabolism also strengthens ecosystems and supports sustainable agriculture.3
Published in Ciência e Natura, this review examined prior studies on the plant’s chemical composition, pharmacological benefits, and ecological importance. The authors aimed to consolidate what is known about its active compounds, its medicinal uses in traditional practices, and its applications in agriculture and environmental restoration.
• The plant contains powerful antioxidant, antiparasitic, and antimicrobial compounds — Vicks plant is rich in natural chemicals that protect cells from oxidative stress. Oxidative stress refers to damage caused by free radicals, unstable molecules that harm tissues and accelerate aging.
These compounds neutralize free radicals and also inhibit the growth of harmful bacteria and fungi, explaining why the plant has been used traditionally to treat infections and promote liver and digestive health. The review noted its activity against a parasite responsible for schistosomiasis, a parasitic disease caused by blood flukes that live in freshwater snails and infect humans through the skin.
• Beyond medicine, the review revealed ecological and agricultural applications — Vicks plant proved valuable for pest management, natural soil improvement, and even urban landscaping. The plant also adapts easily to poor soil and drought conditions, suggesting it could be used for reforestation or pollution control through phytoremediation — a process where plants absorb and detoxify environmental pollutants.
• Vicks plant is a sustainable economic resource — Its combination of resilience, medicinal potency, and environmental benefits makes it suitable for small-scale farmers, herbal product manufacturers, and natural health practitioners. The researchers noted that industrial-scale extraction of its essential oil could support both health and ecological industries without harming the environment.
By validating folk remedies through chemical and pharmacological evidence, the review demonstrates that this plant offers more than symptom relief — it represents a holistic approach to health that integrates body, environment, and sustainability.
How to Use Vicks Plant for Whole-Body Balance
If you’ve been struggling with blood sugar swings, stubborn fungal issues, or sluggish energy, the first thing to focus on is balance — inside and out. The studies above show that Vicks plant works by targeting the same biological roots that cause metabolic stress and immune weakness. You can use this information in real life to strengthen your system naturally and safely. Here are five practical ways to start:
1. Support your metabolic balance through a healthy lifestyle — Essential oils from Vicks plant are just one supportive tool in a much larger strategy to support long-term metabolic health. To truly lower your diabetes risk, you need to focus on restoring mitochondrial function — your cells’ ability to make energy efficiently. That means eliminating processed foods, especially those made with vegetable oils high in linoleic acid (LA), which damage mitochondria and reduce cellular energy.
You also need to eat enough healthy carbohydrates — aim for about 250 grams per day from sources like root vegetables, fruit, and white rice — to fuel your mitochondria properly. Environmental factors like endocrine-disrupting chemicals in plastics and electromagnetic fields (EMFs) interfere with mitochondrial repair, so reducing your exposure to these hidden stressors is just as important as what you eat.
Essential oils help, but only when your broader lifestyle supports energy production at the cellular level.
2. Use essential oils strategically to support overall balance and resilience — Essential oils are concentrated plant extracts that work through both scent and skin absorption to influence your body’s stress response, immune activity, and energy metabolism. The key is consistency and moderation — just a few drops diffused in your home or blended with a carrier oil like coconut have measurable effects on mood, focus, and relaxation.
Essential oil compounds from Vicks plant, lavender, rosemary, and citrus each offer unique benefits, from promoting calm to supporting immune defense. When used intentionally, essential oils help create an environment that keeps your body’s natural systems — including blood sugar control, digestion, and immune health — functioning in harmony.
3. Target fungal issues at the source — not just the symptoms — Chronic yeast or fungal infections, whether on your skin, nails, or in your gut, often signal deeper imbalance. You can support healing by keeping your internal terrain less hospitable to fungal growth: limit ultraprocessed foods, include fermented foods like sauerkraut or kefir, and apply diluted essential oil blends topically to affected areas.
This approach helps your body correct the underlying imbalance rather than relying solely on synthetic antifungal creams that lose effectiveness over time.
4. Grow your own healing garden — You don’t need a tropical climate to cultivate Vicks plant — it thrives in poor soil and sunlight. Keeping the plant at home gives you easy access to its leaves for teas and tinctures while adding a natural air purifier to your environment. Growing it also builds the confidence that you can take control of your own health through simple, daily choices.
5. Adopt natural daily rhythms to restore your body’s balance — Stress throws your blood sugar, hormones, and immunity off track. Build simple rhythms into your day — wake with sunlight exposure, eat at consistent times, and unplug from screens at night. Pair this with five minutes of breathing, stretching, or gratitude journaling to calm your nervous system.
Just as Vicks plant compounds help restore internal balance at the cellular level, your routines restore harmony at the system level. When you focus on building strength at the root — your metabolism, gut, and immune system — the rest of your health follows naturally.
FAQs About Vicks Plant for Health
Q: What is Vicks plant, and why is it gaining attention in modern research?
A: Vicks plant (Plectranthus neochilus), also known as lobster flower or boldo-rasteiro in Brazil, is a fragrant herb from the mint family long used in traditional medicine for digestion, headaches, and liver support. Modern studies show that its essential oils contain compounds with measurable effects on blood sugar regulation, antifungal defense, and antioxidant protection, making it important for both medicinal and ecological uses.
Q: How does Vicks plant support healthy blood sugar levels?
A: Research published in Current Pharmaceutical Analysis found that compounds in the plant’s essential oil — especially citronellyl butyrate — work similarly to prescription diabetes drugs by blocking an enzyme that breaks down hormones involved in insulin release.4 This helps your body maintain steadier blood sugar after meals and improves insulin sensitivity naturally.
Q: What makes essential oil from Vicks plant effective against fungal infections?
A: A study in the International Journal of Complementary & Alternative Medicine showed that the oil was highly effective at stopping the growth of a fungus responsible for skin and lung infections.5 Its antifungal strength comes from a mix of natural compounds. Because these compounds work together through multiple mechanisms, the fungus is less likely to develop resistance compared with synthetic antifungal drugs.
Q: Does Vicks plant offer benefits beyond medicine?
A: Yes. A review published in Ciência e Natura found that Vicks plant contributes to environmental health as well as human wellness. It improves soil quality, repels pests naturally, tolerates drought, and helps clean polluted environments through phytoremediation — a process where plants absorb and detoxify contaminants. This makes it valuable not only for herbal medicine but also for sustainable agriculture and ecological restoration.
Q: How can I safely use Vicks plant and its essential oil at home?
A: You can grow Vicks plant easily in sunny areas or containers, then use its leaves to make teas, tinctures, or infused oils. The essential oil can be diffused for stress relief or diluted with a carrier oil for topical use to support skin and immune health. Like all concentrated plant extracts, essential oils should be used in moderation and not ingested directly unless under expert guidance.
Regular, consistent use as part of a balanced lifestyle — alongside a nutrient-rich diet and stress management — helps reinforce the plant’s benefits for metabolism, immunity, and overall resilience.
New Diabetes Category Emerges — ‘Type 5’ Tied to Malnutrition
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/07/21/type-5-diabetes.aspx
Analysis by Dr. Joseph Mercola July 21, 2025
Story at-a-glance
- Type 5 diabetes is a newly recognized form of diabetes caused by lifelong malnutrition that damages the pancreas and prevents it from making enough insulin
- This condition affects lean individuals, typically young men with a BMI under 19, who have no excess fat, no autoimmune markers and no signs of insulin resistance, but still have dangerously high blood sugar
- Because it doesn’t fit the standard profiles for Type 1 or Type 2 diabetes, Type 5 is often misdiagnosed and mistreated, leading to severe complications or death
- Metabolic studies show these patients absorb sugar efficiently and respond to insulin well, but their pancreas cannot produce enough of it due to early protein deficiency
- Addressing the root causes, like poor mitochondrial health, toxin exposure, and low carb tolerance, helps improve insulin production and blood sugar regulation, especially for the more common Type 2 diabetes
A dangerous form of diabetes has been hiding in plain sight, and the consequences of missing it are often fatal. For decades, global health systems have relied on two basic diabetes models: Type 1, marked by autoimmune destruction of insulin-producing cells, and Type 2, driven by insulin resistance and obesity. But a growing body of research shows there’s a third scenario, one that doesn’t fit either mold.
It strikes young, chronically undernourished people with no extra body fat, no signs of ketone buildup — a dangerous complication that usually shows up when your body runs out of insulin — and no autoimmune markers, yet still leaves them with dangerously high blood sugar and a pancreas that can’t keep up.
This condition, long overlooked and frequently misdiagnosed, is now being formally recognized as Type 5 diabetes. It stems not from inflammation or lifestyle choices, but from a lifetime of nutritional deprivation that quietly sabotages the body’s ability to regulate glucose. What makes it so dangerous is how easily it’s mistaken for something else and how damaging standard treatments become when applied without understanding the root cause.
A Forgotten Form of Diabetes Finally Gets a Name
The International Diabetes Federation (IDF) has formally recognized a fifth category of diabetes: malnutrition-related diabetes, now classified as Type 5 diabetes.1 This decision came during the IDF’s World Diabetes Congress in Bangkok, following a panel discussion in India aimed at drafting a consensus statement on the condition. The push for official recognition stemmed from years of clinical reports and metabolic data showing that this form of diabetes doesn’t fit into any current diagnostic category.
• Type 5 diabetes affects a very specific group of people — This condition appears almost exclusively in young men living in low- and middle-income countries who have been chronically undernourished since early childhood. These individuals often have a body mass index (BMI) below 19, yet present with dangerously high blood sugar levels.
What sets them apart is that despite these extreme glucose elevations, they don’t develop ketosis or ketonuria — conditions usually present in Type 1 diabetes. This unusual presentation often results in misdiagnosis and inappropriate treatment.
• Findings show this disease isn’t caused by insulin resistance — Through metabolic testing in 73 Asian Indian men, researchers showed that Type 5 diabetes results from a severe deficiency in insulin production, not resistance to insulin.2 These patients produced far less insulin than healthy individuals or even those with Type 2 diabetes.
• This form of diabetes has gone largely unrecognized in Western medicine — Despite being first documented in Jamaica in 1955, malnutrition-related diabetes was dropped from the World Health Organization’s official classification system in 1999.
As Dr. Meredith Hawkins, professor of medicine at Albert Einstein College of Medicine, Bronx, New York, told Medscape Medical News, this was a key oversight. “They frequently ask, ‘Why is it we see so much of it and yet never read about it in textbooks?’ Turns out those textbooks are written in the West, where it is not encountered.”3
The Implications Are Massive for Global Diabetes Care
Because many patients in low-resource settings are misdiagnosed with Type 1 diabetes, they’re often prescribed high-dose insulin they don’t actually need. This not only increases costs and complications, but also risks dangerous drops in blood sugar, especially in communities with food insecurity. By correctly identifying Type 5, doctors can avoid overtreatment, reduce harm, and save lives.
• This change means doctors need to rethink diabetes entirely — If you’re a lean person with diabetes — or you work with underserved communities — this discovery matters. Misdiagnosis could mean the difference between stabilizing blood sugar safely or triggering dangerous episodes of hypoglycemia. With this new recognition, more health care providers will be trained to spot Type 5 early, preventing years of mismanagement and health decline.
• Early malnutrition likely causes lasting damage to insulin-producing cells — Although formal treatment guidelines have not yet been developed, Hawkins hypothesized that protein deficiency in childhood damages the pancreas, limiting its ability to secrete insulin even decades later.
She suggested that nutritional therapy, including higher protein intake and correction of micronutrient deficiencies, could improve insulin function, but emphasized that more research is needed to confirm this.
• A working group is now developing diagnostic and treatment protocols — With the IDF’s recognition, a new global mandate has been issued to develop formal diagnostic criteria and therapeutic guidelines for Type 5 diabetes.4 Hawkins stated that the aim is to complete these guidelines within two years, and they will be based on the unique features of this population.
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New Testing Reveals How Type 5 Diabetes Works on a Cellular Level
A 2022 study in Diabetes Care used metabolic testing to examine how this disease behaves inside the body.5 Researchers recruited South Indian men across five groups — lean diabetics, Type 1 diabetics, Type 2 diabetics and two groups without diabetes — to compare how their bodies handled insulin and glucose. The researchers used specialized techniques to assess how the liver and muscles respond to insulin under tightly controlled lab conditions.
• The participants with Type 5 diabetes had extreme metabolic differences compared to Type 2 patients — What made the lean diabetes group stand out was their unique combination: very low insulin production but unusually high sensitivity to insulin in the liver and muscles.
This flips the Type 2 diabetes model upside down, where the body produces insulin but stops responding to it. In these lean patients, the issue isn’t resistance — it’s that their pancreas simply can’t make enough insulin to begin with. Despite this, their bodies absorb sugar from the bloodstream efficiently, just not quickly enough to keep blood sugar under control.
• Glucose absorption rates were more than twice as high in Type 5 than in Type 2 — Researchers found that lean diabetics with Type 5 had a glucose uptake rate of 10.1 mg/kg per minute. By contrast, those with Type 2 had a rate of only 4.2 mg/kg per minute. That’s more than double the speed at which their cells were pulling glucose out of the bloodstream.
This explains why these patients don’t need high insulin doses for glucose transport — it’s their limited insulin output that’s the problem, not cellular resistance.
• They also had far less liver and belly fat compared to Type 2 diabetics — Excess liver fat is a hallmark of Type 2 diabetes and a major contributor to insulin resistance. But in this study, the Type 5 group had significantly lower levels of liver fat and visceral fat — the fat packed around organs — than the Type 2 group.
This means their fat tissue isn’t inflamed or blocking insulin from doing its job. Instead, the underlying issue points back to the pancreas’ diminished capacity to release insulin in the first place.
• The research confirms that Type 5 diabetes has its own metabolic fingerprint — This study eliminated other explanations, including Type 1 autoimmunity, rare genetic forms of diabetes and pancreatic damage, and showed that these men represent an entirely distinct clinical population.
Their blood sugar problems aren’t caused by fat buildup or inflammation. They’re the result of lifelong malnutrition impairing pancreatic development, leading to poor insulin secretion despite otherwise healthy metabolic systems.
How to Restore Health by Fixing the Root Causes of Diabetes
If you’re someone with a very low BMI and unexplained high blood sugar, or you work with patients in underserved communities where malnutrition is common, the most important thing you can do is address the root cause of the problem: inadequate nutrition, especially long-term protein and micronutrient deficiency.
This is not the same as Type 2 diabetes, which is typically driven by insulin resistance and excess body fat. Type 5 is about not having enough insulin to begin with, because the pancreas hasn’t developed the capacity to produce it.
If you’re dealing with the far more common Type 2 diabetes, the best strategy is to support your cellular energy production by restoring the conditions your body needs to make and respond to insulin efficiently. That starts with targeting your mitochondria, reducing toxic exposures and optimizing your intake of key nutrients and carbs. Here are five key steps I recommend:
1. Eliminate vegetable oils and processed foods to reduce mitochondrial stress — Start by removing vegetable oils and the foods that contain them from your diet. These include canola, soy, corn, sunflower, safflower and even many “natural” salad dressings, sauces and snacks. These oils contain linoleic acid (LA), which damages your mitochondria — the parts of your cells that generate energy.
If your cells can’t make energy, they can’t support insulin production or blood sugar balance. Stick with traditional fats like grass fed butter, tallow, and ghee. Avoid chicken and pork as well, as they tend to be high in LA.
2. Rebuild your carb tolerance using a structured reintroduction approach — Carbohydrates play a key role in supporting your mitochondrial function. Glucose, derived from carbohydrates, serves as your cells’ preferred fuel source for energy production. The key is to choose the right types and amounts of carbohydrates.
If you’ve been avoiding carbs or have gut issues, don’t just start eating whole grains and fiber-rich vegetables. That will backfire and feed harmful bacteria. Instead, begin with easy-to-digest carbs like whole fruit and white rice. Over time as your gut heals, add root vegetables and starchy carbs, then finally introduce fiber. Most adults need 250 grams of carbs daily for proper energy production.
3. Repair your gut before increasing fiber — When your gut barrier is damaged, what’s commonly called “leaky gut,” fiber becomes dangerous. It feeds bacteria that release endotoxins, which worsen inflammation and insulin dysfunction. If you’ve had irritable bowel syndrome, bloating, or a long history of antibiotic use, focus on carbs from whole fruits and white rice, and, when your gut is ready, gradually add in root vegetables, then legumes, additional vegetables and well-tolerated whole grains.
4. Lower your toxin load from plastics and EMFs — Xenoestrogens from plastics and pervasive EMFs sabotage your cellular energy. That includes your pancreas and your gut. Store food in glass or stainless steel, avoid cling wrap and plastic bottles and minimize your use of wireless devices, especially in your bedroom. Reducing your daily exposure to these environmental toxins improves your mitochondrial output, which directly supports insulin production.
5. Use sunlight and niacinamide to restore cellular energy — Daily sun exposure helps your mitochondria generate melatonin, which protects them from oxidative damage. Aim for morning or late afternoon sunlight, and avoid harsh midday sun until you’ve been off vegetable oils for at least six months.
I also recommend niacinamide — 50 milligrams three times a day — which boosts NAD+, a coenzyme essential for cellular energy. Together, these two steps help restore healthy insulin function and overall metabolic resilience.
If you’re struggling with insulin resistance, don’t ignore it. I recommend using the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test to measure how efficiently your body uses insulin. It’s a simple formula that calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin.
Anything over 1.0 means your body is becoming resistant — and the higher that number, the greater your risk for developing full-blown Type 2 diabetes. Addressing it early gives you the best chance to reverse it.
FAQs About Type 5 Diabetes
Q: What is Type 5 diabetes and how is it different from Type 1 and Type 2?
A: Type 5 diabetes, recently recognized by the International Diabetes Federation, is a form of diabetes caused by severe early-life malnutrition. Unlike Type 1, it doesn’t involve an autoimmune attack, and unlike Type 2, it isn’t caused by insulin resistance. Instead, the pancreas is unable to make enough insulin due to underdevelopment during childhood.
Q: Who is most at risk for Type 5 diabetes?
A: This condition primarily affects young, lean men in low- and middle-income countries who have a lifelong history of undernutrition. People with a body mass index (BMI) under 19 and persistent high blood sugar, but no ketones or obesity, fall into this category.
Q: Why is Type 5 diabetes often misdiagnosed?
A: Because it doesn’t match the typical profiles of Type 1 or Type 2 diabetes, patients are frequently misclassified. They’re often given high-dose insulin treatments designed for Type 1, which is harmful since their bodies are still somewhat responsive to insulin, just unable to produce enough of it.
Q: What are the underlying causes of Type 5 diabetes?
A: The root cause is early and prolonged malnutrition, especially protein and micronutrient deficiencies that impair the pancreas’s ability to develop and function. This leads to low insulin production even in adulthood, despite otherwise healthy metabolic function.
Q: How do I address the underlying causes of Type 2 diabetes?
A: To address Type 2 diabetes, which is far more common than Type 5, steps include eliminating vegetable oils to protect mitochondria, rebuilding carb tolerance with easy-to-digest carbohydrates like fruit and white rice, repairing gut health before increasing fiber, minimizing exposure to toxins like plastics and EMFs and supporting cellular energy with sunlight and niacinamide. These strategies help restore insulin function by addressing the root causes.
Bay Leaves Help Lower Blood Sugar and Improve Cholesterol Levels
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/05/19/bay-leaves-lowering-blood-sugar.aspx
Analysis by Dr. Joseph Mercola May 19, 2025
Story at-a-glance
- According to research, consuming as little as 1 gram of bay leaves daily can lower fasting glucose by up to 26% and reduces LDL cholesterol by 40%, offering natural support for metabolic health
- Insulin sensitivity improves with regular bay leaf intake, as studies show it protects pancreatic beta cells and enhances the body’s ability to regulate blood sugar
- Liver and kidney function benefit from bay leaf extract, which reduces inflammation, improves enzyme balance, and prevents diabetes-related organ damage
- Powerful antioxidants in bay leaves fight oxidative stress and inflammation, lowering the risk of metabolic dysfunction, heart disease, and complications linked to diabetes
- Try adding bay leaves to your meals, brewing them into tea, or using them in powdered form to provide an easy, natural way to regulate blood sugar and improve overall health
Bay leaves (Laurus nobilis L.) have been a staple in traditional medicine and cooking for centuries, but modern research now reveals something far more important about this common herb. Studies show that bay leaves significantly lower blood sugar levels and improve cholesterol, making them a powerful tool for managing your metabolic health.
Bay leaves also contain beneficial compounds that help protect cells from oxidative stress, which is one of the key drivers of inflammation and chronic disease. This ability to support both glucose metabolism and lipid balance makes them an overlooked but valuable addition to a health-conscious diet.
Bay Leaves Protect Your Organs While Lowering Blood Sugar
A 2021 animal study published in the Annals of Medicine and Surgery journal1 examined how bay leaf helps mitigate the damage caused by diabetes, particularly in the pancreas, liver and kidneys — organs that are often severely affected by the disease. Over four weeks, diabetic rats were given bay leaf extract, and their blood sugar levels, insulin response and organ function were closely monitored.
- Bay leaf extract led to a significant drop in blood sugar — The rats that received the bay leaf extract experienced a significant drop in blood sugar, bringing their glucose levels much closer to normal compared to diabetic rats that received no treatment.
- Pancreatic beta cells were better preserved — These cells are responsible for producing insulin. In untreated diabetic rats, these insulin-producing cells were severely damaged, leading to insulin dysfunction and uncontrolled blood sugar. In contrast, rats that received bay leaf extract showed stronger insulin production and healthier pancreatic tissue.
- Untreated diabetic rats had severe liver damage — The liver, which helps regulate glucose and lipid metabolism, often becomes inflamed and overloaded with fat in diabetics. The researchers found that rats that didn’t receive bay leaf extract had liver necrosis (cell death), fatty deposits and structural degeneration.
- Bay leaf extract-treated rats had improved liver function — Their liver enzyme (AST, ALT, and GGT) levels, key markers of liver function, improved significantly, suggesting reduced liver stress and better overall metabolic control. Liver enzymes are critical for detoxification and metabolic health, and when elevated, it means the liver is under strain. Bay leaf-treated rats had levels that were closer to those of healthy rats.
- Remarkable improvements were also seen in kidney function — Diabetes causes kidney damage due to high blood sugar and inflammation, often resulting in diabetic nephropathy. In this study, untreated diabetic rats had kidney damage, inflammation, and abnormal structural changes. Bay leaf extract prevented much of the damage, helping reduce cellular stress and maintain normal kidney architecture in the treated rats.2
What Makes Bay Leaves So Powerful?
Bay leaves have a positive effect on insulin signaling, which is one of the key mechanisms behind its antidiabetic effects. Insulin is the hormone responsible for moving sugar from the bloodstream into cells, but when you have diabetes, your cells become resistant to insulin’s effects.
- Bay leaves improve insulin signaling — In the animal study above, bay leaf extract was found to enhance insulin sensitivity. This leads to lower blood sugar levels and improves glucose metabolism, key factors in preventing long-term complications of diabetes.
- Potent antioxidants in bay leaves — 1,8-cineole, α-terpinyl acetate and linalool in bay leaves help reduce oxidative stress, which is a major driver of diabetic complications. High blood sugar generates free radicals, unstable molecules that damage cells and accelerate disease progression. Bay leaf’s potent antioxidants help neutralize free radicals.
- Bioactive compounds in bay leaves help regulate lipid metabolism — In diabetes, cholesterol and triglyceride levels often become dangerously unbalanced, increasing the risk of heart disease. The study showed that rats treated with bay leaf extract had better lipid profiles (reduced LDL cholesterol and triglycerides and increased HDL cholesterol), which helped support heart health and overall metabolic stability.
This research provides compelling evidence that bay leaves are more than just a spice — they’re a powerful tool for metabolic health. “We believe that further preclinical research into the utility of L. nobilis treatment may indicate its suitability as a potential treatment in diabetic patients,” the study authors wrote.3
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Human Research Confirms Results
Previous research has demonstrated these effects in humans as well. A study published in the Journal of Clinical Biochemistry and Nutrition4 examined the effects of bay leaf consumption on blood sugar and cholesterol levels in Type 2 diabetics. Their primary goal was to determine whether bay leaves could naturally help control glucose levels and improve lipid profiles in people who are at risk of diabetes and heart disease.
- Different bay leaf doses were tested over a 30-day period — The study involved 40 participants, all diagnosed with Type 2 diabetes. They were divided into four groups, each receiving a different amount of bay leaves (1, 2 or 3 grams of ground bay leaves in capsule form) or a placebo. After just 10 days, significant changes were already evident in the groups taking bay leaves, and more significant improvements were seen after 30 days.
- Bay leaves help regulate glucose more effectively over time — Participants consuming bay leaves saw fasting blood sugar levels drop by 21% to 26%, with the most significant reductions occurring in those taking 1 or 3 grams daily. Even more interesting, these lower blood sugar levels persisted for 10 days after stopping bay leaf consumption, indicating a lasting effect.
- Cholesterol levels also saw major improvements — Across all bay leaf groups, total cholesterol levels dropped between 20% and 24%, with the biggest reductions seen in LDL cholesterol (“bad” cholesterol). LDL levels plummeted by as much as 40%, a decrease that rivals the effects of some cholesterol-lowering medications.
- Triglycerides decreased significantly — In the 1-gram group, triglycerides dropped by 34%, while the 2-gram group saw a 25% reduction. Even after stopping bay leaf consumption, their levels remained lower than before the study, reinforcing the long-term benefits.
- HDL cholesterol levels soared — The researchers found that HDL “good” cholesterol rose by 19% to 29%, improving participants’ overall heart health. This shift in cholesterol ratios is crucial, as high LDL and low HDL levels are key drivers of heart disease, stroke and other cardiovascular problems.
The researchers noted that none of the participants were taking insulin, and they all continued their usual diabetes medications and diets during the study. This setup allowed them to identify how bay leaves affected the diabetics’ health beyond the effects of their existing treatments.
Another interesting aspect is that the most notable benefits were observed in the 1-gram group. They had the most consistent improvements across blood sugar, cholesterol, and triglycerides. This suggests that even a small daily amount of bay leaves provides meaningful health benefits, making it easy to incorporate into a regular diet.5
What Else Is Bay Leaf Good For?
Bay leaves are an excellent source of vitamins A and C, iron, manganese, copper and calcium — all of these are antioxidants with free radical-scavenging abilities, and positively impact your eyesight, bones, blood and more.6 Below are other health benefits associated with bay leaves.
- Pain relief — In traditional medicine, bay leaves are used for alleviating digestive issues, like ulcer pain, heartburn, gas and colic. It’s also helpful in easing arthritis and headaches.7
- Protects against pathogenic bacteria — A study published in the Journal of Pathogen Research tested the antimicrobial and antioxidant properties of bay leaves against multiple bacterial strains, including Staphylococcus aureus, Escherichia coli (E.coli) and Pseudomonas aeruginosa. The results revealed strong antibacterial effects, particularly against S. aureus and E. coli.8
- Bioactive compounds provide immune support — Researchers attribute these effects to the flavonoids (kaempferol, myricetin and quercetin), polyphenols, and essential oils found in bay leaves, which all have well-documented anti-inflammatory and immune-supporting properties.
- Inhibits bacterial growth — The monoterpenes and sesquiterpenes in bay leaves also disrupt bacterial membranes and inhibit their ability to grow and multiply.9
For more interesting trivia on bay leaves and how they benefit your health, read “Are Bay Leaves Good for You?”
How to Add Bay Leaves to Your Diet
If you’re looking for a natural way to improve your blood sugar levels and cholesterol, adding bay leaves to your diet is one of the easiest steps you can take. The best part? You don’t need much. As the studies above demonstrate, even a small amount daily makes a big difference. Here are tips to get the most out of bay leaves and improve your overall health:
1. Use whole bay leaves in cooking — The simplest way to start using bay leaves is to cook with them regularly. Add a couple of whole bay leaves to soups, stews, rice or slow-cooked meats. The leaves will infuse your food with their beneficial compounds while enhancing flavor. Just remember to remove them before serving, as they are not meant to be eaten whole.
2. Brew bay leaf tea — If you prefer a more direct way to consume bay leaves, make a tea by simmering two or three dried bay leaves in hot water for 10 minutes. This allows the active compounds to extract fully. Drink this tea daily to help regulate blood sugar and reduce oxidative stress. You can also add a squeeze of lemon or a teaspoon of raw honey if you want to enhance the taste.
There are other types of tea that are beneficial for diabetics. Learn more about them in my article, “Study Shows Tea Can Reduce Risk and Progression of Diabetes.”
3. Use ground bay leaves for maximum benefits — If you want a more concentrated effect, use ground bay leaves instead of whole ones. Sprinkle a small amount into sauces, curries or even mix it into a smoothie. This method ensures you consume the beneficial compounds directly without having to remove the leaves later.
4. Combine bay leaves with other antioxidant-rich foods — Bay leaves work even better when paired with other antioxidant-rich foods. Since oxidative stress contributes to insulin resistance and cholesterol imbalances, eating more fresh fruits, vegetables, and healthy fats alongside bay leaves further reduces inflammation and protects your cells.
Adding other herbs and spices to your meals gives you even more metabolic support. One example is cinnamon — read more about it in this article, “Cinnamon — An Ancient Spice That May Be Beneficial for Prediabetics.”
5. Be consistent and give it time — The studies on bay leaves showed significant improvements within 30 days, but these benefits are best sustained through long-term use. Make bay leaves a regular part of your meals and be patient as your body gradually improves insulin sensitivity, lowers LDL cholesterol and balances blood sugar levels. Like any natural approach, consistency is key.
Bay leaves offer a simple, natural way to support metabolic health, and incorporating them into your diet requires minimal effort. Whether you add them to your meals, brew them into tea, or use them as a seasoning, they are a powerful tool for improving glucose regulation and protecting your heart.
If you’re struggling with diabetes, there are other herbs and spices that will help manage your blood sugar levels. Read “These Herbs and Spices Can Help Deter Diabetes” for more information.
Frequently Asked Questions (FAQs) About Bay Leaves
Q: How do bay leaves help lower blood sugar?
A: Bay leaves improve insulin sensitivity, allowing the body to use insulin more effectively. This leads to better glucose control and lower fasting blood sugar levels by up to 26%.
Q: Can bay leaves improve cholesterol levels?
A: Yes, studies show bay leaves reduce LDL (“bad”) cholesterol by up to 40% while increasing HDL (“good”) cholesterol by 19% to 29%, supporting heart health and metabolic balance.
Q: How do bay leaves support liver and kidney function?
A: Research found that bay leaf extract reduces liver inflammation, improves enzyme balance, and prevents kidney damage linked to diabetes, helping protect these organs from long-term deterioration.
Q: What is the best way to consume bay leaves for health benefits?
A: You can use whole bay leaves in cooking, brew them into tea, or take them in ground form. Studies suggest 1 to 3 grams daily for optimal metabolic support.
Q: Do bay leaves have other health benefits beyond blood sugar and cholesterol control?
A: Yes, bay leaves contain powerful antioxidants that fight oxidative stress and inflammation, which helps reduce the risk of heart disease, metabolic dysfunction, and bacterial infections.
Melatonin Fights Against Skeletal Muscle Damage Caused by ‘Diabesity’
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/04/02/melatonin-skeletal-muscle-damage.aspx
Analysis by Dr. Joseph Mercola April 02, 2025
STORY AT-A-GLANCE
- Obesity and insulin resistance impair your mitochondrial function. This leads to muscle breakdown, reduced endurance, and worsening glucose control, which further fuels metabolic disease
- A recent study found that melatonin helps combat obesity-driven muscle deterioration by improving mitochondrial function, reducing oxidative stress, and restoring muscle fibers
- Research shows that melatonin boosts brown adipose tissue (BAT) function, which increases calories burned, improves metabolic flexibility, and protects mitochondria from oxidative damage in diabetes and obesity
- Melatonin makes muscles more resilient and efficient, as it optimizes energy expenditure, activates metabolic pathways that regulate energy production and fat oxidation, prevents fat accumulation and increases fatigue-resistant muscle fibers
- Boost your natural melatonin by getting morning sunlight, reducing digital screen use at night, making your bedroom completely dark and doing relaxing activities before bed
Obesity-driven muscle deterioration occurs when mitochondria, the energy-producing centers of your cells, stop working properly. Skeletal muscle requires constant energy, but when insulin resistance sets in, mitochondrial function declines and oxidative stress skyrockets.
As a result, your body loses its ability to efficiently generate energy, while inflammation and free radicals break down muscle fibers faster than they regenerate. Over time, this leads to muscle weakness, reduced endurance, and worsening glucose control, which fuels the very disease that caused the problem in the first place.
With metabolic disease on the rise, solutions that support mitochondrial health are more important than ever. New research published in Free Radical Biology and Medicine1 in February 2025 highlights an unexpected player in this process — melatonin. While this hormone is more commonly known as a sleep regulator, melatonin is also a key factor in preserving muscle function and optimizing energy metabolism at the cellular level.
How Melatonin Supports Muscle Health and Prevents Damage from ‘Diabesity’
The featured study, led by researchers from the University of Granada, Spain, looked at how melatonin influences muscle health in rats with both obesity and diabetes, a condition they referred to as “diabesity.” Researchers aimed to determine if melatonin prevents muscle loss by increasing energy production and improving muscle fibers. They focused on the vastus lateralis, a large leg muscle that helps with movement and stability. The researchers observed that melatonin:2
• Restores muscle fibers lost due to diabetes — After 12 weeks of melatonin supplementation, researchers observed that melatonin increased slow-twitch muscle fibers and reduced fast-twitch fibers. This is important because slow-twitch fibers are more efficient at using oxygen, helping muscles sustain activity longer without fatigue, unlike fast-twitch fibers, which tire more quickly.
• Improves muscle metabolism and efficiency — The researchers also found that melatonin-treated rats had a higher proportion of oxidative muscle fibers, which require less energy to sustain contractions and allow muscles to function more efficiently. This fiber shift means muscles are better equipped for sustained movement and improved endurance capacity, which is important for individuals with metabolic disorders.
• Boosts cellular energy production — The study showed that melatonin improved mitochondria by increasing their ability to convert nutrients into ATP (energy). This means cells produced more ATP while generating less waste. This made muscle cells more energy-efficient and better equipped to handle metabolic stress.
• Protects muscle cells from oxidative stress — In diabetes, mitochondria produce excess reactive oxygen species (ROS), which damage muscle tissue and accelerate aging. Melatonin lowered ROS levels while boosting antioxidant enzyme activity, especially superoxide dismutase (SOD), which neutralizes harmful molecules. This helps protect mitochondrial integrity and prevent muscle breakdown.
• Strengthens muscle cells at a deeper level — Researchers found that melatonin activated key proteins involved in cellular defense and muscle adaptation, helping muscles resist metabolic stress and recover more effectively.
• Enhances fat-burning in muscles — Melatonin improved how muscle cells processed fat by increasing the activity of enzymes that convert fat into energy. This meant muscles used fat more efficiently instead of storing it, which is especially important for people with obesity and diabetes, as poor fat metabolism leads to weight gain and worsens health problems.
• Works even better in females — Female diabetic rats showed greater improvements in oxidative muscle fibers and energy production, suggesting melatonin’s benefits may be influenced by hormones. This could be especially helpful for postmenopausal women at risk of muscle loss and metabolic decline.
• Maintains strength and energy despite diabetes — By improving energy production, fat metabolism, and muscle protection, melatonin helps counteract muscle loss in diabetes and obesity. It supports endurance, strengthens muscle fibers, and reduces cellular stress, making it a powerful tool for muscle health.
This study builds upon years of research from the University of Granada, which has progressively examined how melatonin supports mitochondrial function, muscle composition, and metabolic health.
How Does Melatonin Enhance Fat Burning and Metabolic Health?
A 2021 study conducted by the research team from the University of Granada, published in Antioxidants (Basel),3 was one of the first to investigate melatonin’s role in metabolic regulation. This study focused on brown adipose tissue (BAT). Unlike white fat, which stores energy, BAT burns fat to produce heat, which helps keep the body warm and regulates metabolism.
However, in people with obesity and diabetes, BAT function declines, leading to slower metabolism, increased fat storage, and impaired energy balance. Researchers aimed to see if melatonin could restore BAT’s ability to burn fat efficiently, improve mitochondrial function, and reduce stress inside cells. According to their findings, melatonin:
• Improves how brown fat burns energy — The study found that melatonin increased the efficiency of mitochondria inside BAT, allowing them to generate energy more effectively. This meant cells produced more ATP (the body’s main energy currency) while wasting less energy.
• Boosts calorie-burning capacity — Melatonin increased levels of UCP1, a protein that turns on BAT’s calorie-burning function. With higher UCP1 activity, BAT cells burned more fat for fuel, helping to improve overall metabolism. Additionally, melatonin increased the number and activity of mitochondria in BAT, further enhancing its ability to burn calories and regulate body temperature.
• Protects brown fat from cellular damage — In metabolic diseases like diabetes, cells produce high levels of harmful ROS, which damage mitochondria and make fat-burning less efficient. The study found that melatonin reduced oxidative stress by boosting antioxidant enzyme activity, which helped neutralize harmful molecules and preserve BAT’s fat-burning function.
• Improves metabolic flexibility — Healthy metabolism depends on your body’s ability to switch between burning fat and glucose for energy, depending on demand. In diabetes, this flexibility is often lost, making it harder to burn stored fat. Melatonin helped restore this ability in BAT, making it easier for the body to balance energy use and prevent insulin resistance.
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How Melatonin Increases Mitochondrial Health and Muscle Composition
Building on these results, a 2023 study also published in Antioxidants (Basel)4 by the same research group shifted the focus from BAT to skeletal muscle, your body’s primary site for movement, strength, and glucose use. They investigated whether melatonin could restore muscle energy production, improve endurance, and protect against muscle deterioration, and found that it:
• Helps muscle cells produce energy more efficiently — Melatonin helped mitochondria maintain their normal function by regulating fission (splitting) and fusion (merging), two processes that keep mitochondria healthy. This prevented energy breakdown and kept muscle cells working more efficiently.
• Activates key muscle-protective enzymes — Melatonin activated SIRT1, an enzyme that shields muscle cells from oxidative stress and improves endurance-based muscle fibers. This means muscle tissue was better protected from the harmful effects of diabetes, reducing fatigue, and preserving strength.
• Promotes cellular renewal — In diabetes, damaged mitochondria accumulate inside muscle cells, making them weaker and more prone to breakdown. The study found that melatonin stimulated autophagy, a process where muscle cells remove damaged mitochondria and replace them with new, fully functional ones. This kept muscle cells stronger, healthier, and more resilient over time.
• Increases fatigue-resistant muscle fibers — Skeletal muscle contains different types of fibers, some designed for quick bursts of energy (fast-twitch fibers) and others for endurance (slow-twitch fibers). The study found that melatonin increased the proportion of oxidative muscle fibers (Type I and Type IIa), which are better at using fat for fuel and resisting fatigue. This means muscles could sustain activity for longer without becoming exhausted.
These findings reinforced the idea that melatonin plays an essential role in supporting skeletal muscle metabolism, improving endurance capacity, and protecting against muscle degeneration in metabolic disorders.
Melatonin Optimizes Energy Expenditure and Prevents Fat Storage
A 2024 study published in Biomedicine and Pharmacotherapy5 expanded upon these findings, combining insights from both skeletal muscle and brown fat studies to investigate melatonin’s broader metabolic effects. Researchers explored how melatonin activates key metabolic pathways that regulate energy balance, endurance and mitochondrial biogenesis (the process of creating new mitochondria). Their findings showed that melatonin:
• Stimulates muscle cells to burn extra energy instead of storing it as fat — Melatonin increased levels of sarcolipin (SLN), a protein that prevents muscles from storing excess energy. Instead, SLN forces muscle cells to burn extra energy as heat rather than storing it as fat, helping to reduce fat buildup while increasing energy expenditure.
• Activates key energy-regulating pathways — Researchers discovered that melatonin turned on a metabolic system that helps muscles generate energy, burn fat, and build stronger mitochondria. This activation enhances the body’s ability to generate sustained energy and resist metabolic stress.
• Improves muscle metabolic efficiency — Skeletal muscle in melatonin-treated rats showed higher mitochondrial function, making muscles more resistant to fatigue and better equipped to handle metabolic stress.
• Prevents fat buildup even without diet or exercise changes — One of the most striking findings was that melatonin led to significantly lower visceral fat storage, even without changes in food intake or physical activity. This suggests that melatonin increases energy expenditure, making the body burn more calories at rest while improving the ability to switch between burning fat and glucose.
This study provided even more evidence that melatonin is a key regulator of metabolism, not just a sleep hormone. To learn more about the role melatonin plays in your health, read “What You Need to Know About Melatonin.”
How Sunlight Triggers Mitochondrial Melatonin Production
While melatonin is commonly associated with the pineal gland and nighttime sleep cycles, over 95% of your body’s melatonin is actually produced inside your mitochondria, and this process depends on your exposure to natural sunlight.6
• Near-infrared (NIR) light from the sun drives this process — NIR light, which is abundant in early morning and late afternoon sunlight, ranges from 800 to 1,000 nanometers. This range of wavelengths is invisible and has the ability to penetrate deep into your skin and activate cytochrome c oxidase in your mitochondria. This key enzyme stimulates the production of mitochondrial melatonin.7
• Mitochondrial melatonin acts as a powerful antioxidant — Unlike pineal melatonin, which follows the circadian rhythm, mitochondrial melatonin production neutralizes free radicals before they damage cellular structures, similar to how plants boost melatonin levels when exposed to environmental stressors like heat or drought.8,9
• Natural sunlight is non-negotiable — Anytime your bare skin is exposed to natural sunlight, you can be sure you’re receiving the NIR wavelengths needed to trigger melatonin production in your mitochondria. Conversely, when indoors under artificial lighting, you can be certain you’re not getting any.
• Artificial light fails to trigger this process — Artificial lighting, no matter how advanced, cannot replicate the full spectrum of natural sunlight. Most indoor lighting lacks the NIR wavelengths. Even sitting near a window offers no benefit, since low-emissivity (low-e) glass filters out the majority of NIR radiation.
To learn more about the benefits of NIR light, check out “Light Therapy Might Help Ease ‘Dry’ Form of Macular Degeneration.”
How to Optimize Your Melatonin Production Naturally
While melatonin supplementation is beneficial for certain health conditions, it’s also important to support your body’s natural melatonin production. Although melatonin has a strong safety record, long-term high doses (over 5 to 10 milligrams) may pose risks.
One concern is that melatonin helps release heavy metals like mercury from the body, which may cause damage unless properly detoxified. If taking higher doses, it’s best to follow a good detox plan and use a sauna regularly to flush out toxins. To naturally optimize your melatonin production, follow these tips:
• Get bright sunlight during the day — As explained above, sunlight plays an important role beyond regulating your circadian rhythm, which lowers melatonin during the day and increases it at night. It also delivers the wavelengths needed to activate mitochondrial melatonin production. Try to spend at least 15 minutes in the morning sun to support both sleep and cellular health.
However, it’s important to avoid high-intensity sun exposure until you’ve been off vegetable oils for about six months, as these oils significantly raise your risk of sunburn. Discover the keys to safer sun exposure in “The Role of Sun Exposure in Optimizing Your Cellular Health.”
• Limit blue light exposure at night — Blue light from phones, computers and LED lights suppresses melatonin production, making it harder to fall asleep. In the evening, use dim lighting, salt lamps, or incandescent bulbs instead of harsh LEDs. If you must use screens, wear blue-blocking glasses or install blue-light filtering software.
• Sleep in total darkness — Even small amounts of light can disrupt melatonin levels. Use blackout curtains, a sleep mask, or remove glowing electronics to create a pitch-dark sleeping environment.
• Manage stress before bed — High stress raises cortisol, which blocks norepinephrine, the hormone needed for melatonin release. Try meditation, stretching or deep breathing before bed and avoid stressful activities like work or intense discussions in the evening.
By following these natural strategies, you will help your body produce enough melatonin for restful sleep and better overall health.
Frequently Asked Questions (FAQs) About Melatonin and Muscle Health
Q: How does melatonin help prevent muscle loss?
A: Melatonin protects muscles from deterioration caused by obesity and diabetes by improving energy production, reducing oxidative stress and supporting muscle fiber regeneration.
Q: Can melatonin boost energy and endurance?
A: Yes. Melatonin helps your mitochondria work better, meaning your cells create more energy with less waste. It also shifts muscle composition to favor endurance fibers, so you stay active longer without getting tired as quickly.
Q: Does melatonin help burn fat?
A: Yes, melatonin encourages your muscles to burn fat for fuel instead of storing it. It also activates key metabolic pathways that regulate energy and prevent excess fat accumulation, making it a great tool for managing weight.
Q: What’s the best way to boost melatonin naturally?
A: To support natural melatonin production, get bright sunlight during the day, limit blue light exposure at night, sleep in total darkness and manage stress levels. These steps help regulate your circadian rhythm and optimize melatonin release.
Q: Is it safe to take high doses of melatonin?
A: Melatonin is generally safe, but very high doses (over 5 to 10 milligrams) may release stored toxins like mercury. If you’re taking higher doses, supporting detox with sauna sessions and proper nutrition helps minimize any risks.
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