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Gut Microbes Linked to Stronger Muscles and Healthier Aging
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/01/gut-microbes-muscle-strength-healthy-aging.aspx
>Analysis by Dr. Joseph Mercola November 01, 2025
Story at-a-glance
- A new study in Scientific Reports identified specific gut microbes that enhanced grip strength, coordination, and muscle growth in aging mice, increasing muscle weight by over 150% and boosting growth-related markers
- Aside from boosting muscle, beneficial microbes improved energy metabolism and reduced inflammation. This helps maintain mitochondrial function and protects against muscle breakdown
- Earlier research showed that germ-free mice had smaller, weaker muscles and impaired metabolism, but restoring gut microbes or supplementing short-chain fatty acids (SCFAs) reversed many of these deficits
- Nutrition plays a central role in shaping your microbiome. Fiber-rich vegetables, resistant starches, polyphenol-dense fruits, and herbs like red ginseng promote microbial diversity
- Beyond diet, other strategies include supplementing with probiotics, prebiotics, synbiotics, and next-generation microbes like Akkermansia, as well as experimental fecal microbiota transplantation (FMT)
Your ability to walk with steady strength is one of the clearest markers of healthy aging. Strong muscles are essential for protecting your independence, regulating metabolism, and lowering the risks that come with frailty. The age-related loss of muscle, known as sarcopenia, is one of the most serious threats to healthy aging because it erodes your capacity to move freely and maintain vitality.1
For years, exercise has been recognized as the foundation of muscle health, but researchers are uncovering another influence you may not have considered — the gut microbiome. Growing evidence suggests these microbes are shaping your muscles in ways that determine how well you move later in life.
A recent preclinical animal study published in the journal Scientific Reports2 set out to explore this gut-muscle connection more closely, asking whether certain microbes are linked to stronger muscles and healthier aging. The results add a new layer to how you understand strength — not only as something built through movement, but also as something nurtured within.
New Study Finds Gut Microbes Support Muscle Resilience with Age
In the featured study, researchers sought to determine whether gut microbes from healthy humans impact muscle strength. The team used fecal microbiota transplantation (FMT) to introduce new microbial communities into animals whose native gut bacteria had first been eradicated.3
• Microbiota transfer tested in controlled conditions — To reduce the effect of the mice’s own microbial background, the researchers first cleared their intestinal bacteria with a short course of antibiotics and antifungals. They then introduced a pooled mixture of gut microbes via FMT from healthy adults who had not taken antibiotics or probiotics for at least six months and who ate a regular diet.
• Performance tested with standard strength measures — Over the next three months, the mice were evaluated using two established methods. The Rotarod test measured how long they could balance on a rotating rod, while the wire suspension test assessed how long they could hold onto a thin wire using their front paws. These tools are typically used to gauge motor coordination, balance, and grip strength.
• Microbial transplants led to varied outcomes — Some mice improved their strength and endurance, others showed little change, and some declined. By grouping the animals into “strengthened,” “unchanged,” and “weakened” categories, the team linked these differences directly to the microbial communities that had established in their intestines.
• Gut samples revealed higher microbial diversity than stool — The animals that improved carried more diverse microbial populations compared with those that declined. Species richness, a measure of how many different types of bacteria are present, rose by 9% to 15% after FMT when researchers analyzed intestinal contents, rather than stool alone.
This broader microbial variety allowed them to identify specific bacteria that were closely linked to muscle improvements. Stool alone, they found, did not capture the full picture of microbial diversity in the gut.
• Three species consistently linked to strength — Across both motor tests, mice with better performance carried higher levels of Lactobacillus johnsonii, Limosilactobacillus reuteri, and Turicibacter sanguinis. Their abundance followed a stepwise pattern — the more of these microbes present, the greater the improvements in muscle performance.
• Direct probiotic supplementation boosted muscle function — To confirm the effect, the researchers introduced L. johnsonii and L. reuteri into a new group of older mice, which better represented aging physiology. Over three months, both strains enhanced grip and coordination, while the combination produced the largest gains.
• Muscle tissue confirmed structural and growth benefits — In the dual-strain group, muscle weight increased by 157% compared with controls. Microscopic analysis showed larger fibers in the gastrocnemius, soleus, and extensor digitorum longus muscles, confirming tangible strength gains.
Growth-related markers supported these findings. Follistatin, which counteracts myostatin to promote muscle development, nearly doubled in the L. johnsonii group, while insulin-like growth factor 1 (IGF-1) increased most in mice receiving both strains together.
• The microbial effects extended to metabolism and inflammation — Mice that received the probiotics had lower triglycerides, total cholesterol, and LDL cholesterol compared with controls. Inflammatory signaling also shifted. Levels of interleukin-6 (IL-6) were elevated in the L. johnsonii group but reduced in the group that received both strains, suggesting that the combination helped ease systemic inflammation.
This study is the first to show that specific gut microbes directly improve muscle strength. It also revealed that examining microbes from the intestinal tract, rather than stool alone, is important for pinpointing the species most relevant to muscle function. Together, these findings position the gut as a new frontier for preserving strength and resilience with age.
Previous Research Highlights Microbes as Key to Muscle Health
Several earlier studies have already examined how the gut microbiome relates to muscle health and aging, and these investigations laid the groundwork for the 2025 research by establishing key mechanisms and highlighting connections across animal and human models.
• A 2019 study in Science Translational Medicine established the foundation — Researchers compared mice raised without any gut microbes (germ-free) to mice that had a normal, healthy microbiome. The germ-free mice had smaller muscles, less strength in their grip, and changes in the activity of genes that normally control muscle growth and breakdown.4
They also showed weaker communication between nerves and muscles, linked in part to lower levels of acetylcholine, the chemical messenger that nerves use to signal muscle fibers. Moreover, they exhibited disrupted energy metabolism with reduced mitochondrial function and an unusual buildup of glycogen, the form in which muscles normally store sugar for fuel.
• Short-chain fatty acids (SCFAs) protect muscle from wasting — When gut bacteria ferment dietary fibers, they produce acetate, propionate, and butyrate, which provide fuel to muscle cells, protect mitochondria, and reduce oxidative stress. The researchers found that supplementing germ-free mice with SCFAs improved muscle mass and strength while lowering the expression of atrophy-related genes.
Butyrate in particular was shown to preserve muscle mass in aging models, enhance mitochondrial proteins, improve glucose tolerance, and stimulate IGF-1 production. Acetate supported glucose uptake and glycogen storage, further stabilizing energy supply in muscle tissue. These findings demonstrate that a diet feeding SCFA-producing bacteria has direct consequences for your muscular resilience.5
• A 2023 Gut Microbes review extended these insights across species — Drawing on both animal and human research, the review confirmed that gut microbes are deeply involved in maintaining muscle and metabolic health as people age. The authors described how certain bacteria produce SCFAs when they break down dietary fiber. These SCFAs act as fuel for muscle cells and help mitochondria work more efficiently.6
The review also noted that age-related shifts in the microbiome reduce diversity, make the gut lining more permeable, and allow bacterial molecules such as lipopolysaccharides (LPS) to enter circulation. This process triggers inflammatory chemicals, including TNF-α and IL-6, which interfere with muscle-building pathways and accelerate muscle loss.
• Probiotics showed measurable benefits in muscle mass and function — Strains such as Lactobacillus plantarum TWK10, L. paracasei PS23, L. reuteri, and Bifidobacterium longum improved muscle mass, endurance, and strength in animal studies. Human trials and a meta-analysis cited in the review found similar improvements in body composition and physical performance, though effects varied by strain and dosage.7
• Prebiotics and lifestyle factors further supported the gut-muscle axis — Oligosaccharide supplementation reduced inflammation and increased muscle mass in animal models. The review also noted that vitamin D and calcium intake improved gut barrier function and microbial diversity, while physical activity increased the abundance of beneficial taxa such as Bacteroides and improved musculoskeletal health.8
Together, these studies demonstrate that your gut microbes are active regulators of muscle biology. This sets the stage for targeted strategies that help preserve muscle function and vitality throughout your lifespan.
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Dietary Strategies to Nourish Your Gut Microbes
As research continues to reveal how gut microbes shape muscle health and aging, it’s worth asking what you can actually do to support them. A 2025 review in Genome Medicine evaluated multiple microbiome-based strategies for healthy aging, and among them, diet stood out as the most practical and effective. The authors identified the following foods and nutrients that optimize gut health:9
• Fiber-rich foods — Whole plant foods provide the fibers that feed gut microbes, supporting a more diverse and balanced microbiome. Examples include broccoli, Brussels sprouts, cauliflower, and leafy greens. These deliver a broad range of fibers that different microbes use to thrive, creating a more resilient gut ecosystem.
However, if your gut is compromised, introducing large amounts of fiber too quickly will worsen symptoms like bloating, discomfort, and irregularity. A disrupted microbiome may not yet have the capacity to process fiber efficiently, which means even healthy foods trigger negative reactions.
My recommendation is to first work on restoring balance by removing dietary disruptors, such as seed oils high in linoleic acid (LA), ultraprocessed foods, and excess sugars, while also minimizing unnecessary antibiotics and other substances that disrupt the microbiome.
At the same time, focus on healing your gut lining with gentler carbohydrates like white rice or whole fruits to let your gut adjust without causing trouble. As your gut improves, add more veggies, whole grains or starches. Resistant starches like cooked-then-cooled potatoes or green bananas, in particular, fuel butyrate production.
• Polyphenol-rich fruits and vegetables — Polyphenols from colorful plants, including berries, grapes, apples, and leafy greens, stimulate the growth of beneficial gut bacteria. The researchers noted:
“[P]olyphenols accumulated in the large intestine have been found to modulate the microbiome composition through antimicrobial effects or prebiotic-like action of metabolites generated through polyphenol metabolism in the colon.
For instance, the intake of diets rich in anthocyanin and procyanidin B2 is known to increase butyrate-producing bacteria and alleviate age-associated changes in aging rodent models.
Furthermore, a polyphenol-rich diet, supplemented with specific probiotics, was found to alleviate chronic low-grade inflammation, thereby reducing biological inflammaging, accompanied by an increase in probiotic bacteria and SCFAs in the gut microbiome of adults aged 50 years and older.”10
• Red ginseng — The review highlighted red ginseng as an antioxidant-rich herb that exerts antiaging effects by reducing oxidative stress, promoting the growth of healthy gut bacteria, and reinforcing the intestinal barrier. According to the researchers:
“Studies with specific probiotic-fermented ginseng interventions have also demonstrated antiaging properties attributed to upregulation of specific genes linked to antioxidant activity and positive modulations in gut microbiome communities.”11
However, while the review contained several recommendations I agree with, it also endorsed foods and nutrients that I do not support based on their LA content and long-term impact on health:12
• Polyunsaturated fats (PUFs) — The review described PUFs as part of “healthy fats” for older adults. However, research has shown that excess PUFs, especially omega-6 LA from vegetable oils, damages mitochondrial function and drives oxidative stress. Oils such as soybean, corn, safflower, and sunflower should be avoided. Omega-3s, while beneficial, need to be consumed in moderation as well.
• Certain nuts and seeds — Although the review praised nuts and seeds as beneficial fat sources, many of them are high in LA. Peanuts, sunflower seeds, and similar varieties contribute to the very imbalance I warn against.
• Olive oil — Often promoted as a healthier alternative to seed oils, olive oil is high in monounsaturated fat, mainly oleic acid. Excess oleic acid produces lipid byproducts that disrupt mitochondria, slow energy production, and promote fat buildup in the liver and muscles. While its polyphenols offer some protection, they cannot fully offset these effects.13
When olive oil is exposed to heat, it oxidizes quickly, and many store-bought versions are diluted with cheaper vegetable oils. If you choose to include it in your diet, use only small amounts, unheated, and in high-quality cold-pressed varieties. Stable saturated fats such as grass fed butter, ghee, tallow, or coconut oil are more reliable sources of fat.
When you consistently choose foods that build microbial diversity while avoiding those that disrupt it, you create conditions that keep your muscles more resilient, your metabolism steadier, and your capacity for vitality intact as the years go by.
Microbial Interventions Beyond Diet
Alongside dietary choices, the Genome Medicine review outlined several other ways to influence your gut microbiome to support aging. Some of these approaches are already accessible, while others remain under study and represent the next wave of innovation in longevity science:14
• Probiotics — The researchers noted that probiotic supplementation in aging models and older adults restores gut barrier integrity, lowers inflammatory markers, and supports healthier metabolism. Moreover, multistrain formulations outperform single strains for bowel function and overall well-being in older cohorts.
Some of the strains that were noted to be beneficial for aging include B. longum, L. paracasei, L. rhamnosus, L. plantarum, and L. fermentum. For guidance on selecting probiotic supplements and using them effectively, check out “The Science of Probiotics — How Beneficial Bacteria Support Health.”
• Prebiotics — Prebiotics such as galactooligosaccharides (GOS) were reported to improve mucus thickness, enhance epithelial integrity, and increase SCFA production. These changes supported both microbial diversity and intestinal resilience. However, it’s important to first optimize your gut health before taking prebiotics to keep them from nourishing harmful microbes instead of the beneficial ones.
• Synbiotics — Combinations of probiotics and prebiotics, known as synbiotics, improved blood lipid profiles and gastrointestinal health in older adults. The review emphasized their role in promoting synergy between microbial growth and beneficial fermentation processes.
• Next-generation probiotics — Species such as Akkermansia muciniphila and Faecalibacterium prausnitzii were identified as promising “next-gen” probiotics. Early studies suggest they protect against muscle wasting and age-related inflammation, with effects tied to improved metabolic and immune function.
If you’ve been following my articles, you know I’ve previously underscored the importance of these microbes, particularly Akkermansia, as keystone species for gut health. Clinical trials have demonstrated that Akkermansia supplementation improves insulin sensitivity, lowers cholesterol, reduces body fat, and reinforces the intestinal lining.15,16
Learn more about the benefits of Akkermansia, how to choose a high-quality supplement, and the dietary steps that help it thrive in “Gut Microbes Influence How You Handle Stress.”
• FMT — In the research highlighted above, FMT served as a way to test what happens when an entire community of gut microbes from a healthy donor is introduced into another host. This method involves transferring stool, with all of its living bacteria, into the recipient’s gut to reestablish microbial balance.
While FMT is still in the experimental stage, early evidence links it to improvements in gut health, muscle performance, immune function, and aspects of aging. Learn more about this emerging therapy in “‘Crapsules’ — The Latest Feces Transplant Pill.”
These emerging tools show that your microbiome is influenced in far more ways than diet alone. What you do to care for your microbes today directly influences how well your body performs in the years ahead.
Frequently Asked Questions (FAQs) About Gut Microbes and Muscle Aging
Q: How are my gut microbes connected to my muscle strength?
A: Your microbes produce metabolites, regulate inflammation, and influence how efficiently your muscles use energy. When your microbiome is balanced, your muscles stay stronger, recover faster, and resist age-related decline.
Q: What does research show about specific microbes improving muscle strength?
A: The featured study shows that Lactobacillus johnsonii and Lactobacillus reuteri directly enhanced grip strength, coordination, and muscle fiber growth in aging mice. When given together, these strains produced the greatest effects, including more than a 150% increase in muscle weight and higher levels of growth-related signals like follistatin and IGF-1.
Q: What foods do I need to focus on to improve both my gut and my muscles?
A: You benefit most from fiber-rich vegetables, colorful fruits, resistant starches, and polyphenol-rich foods like berries and apples. These feed beneficial bacteria that generate SCFAs, which directly support your muscle metabolism and resilience.
Q: Are there foods I need to avoid if I want my gut to support my muscles?
A: Yes. Seed oils high in LA, like soybean, corn, safflower, and sunflower, disrupt your mitochondria and damage your microbiome. Be careful with nuts and seeds that are high in LA, as well as olive oil, since excess oleic acid burdens your metabolism, and many commercial products are adulterated.
Q: What role does Akkermansia play in muscle and healthy aging?
A: Akkermansia muciniphila is a next-generation probiotic species linked to reduced inflammation, stronger gut barrier function, and healthier metabolism. By supporting this keystone microbe through diet or targeted supplementation, you give your body an important ally in protecting muscle strength and resilience as you age.
- 1 Saudi Med J. 2019;40(6):568-574
- 2, 3 Sci Rep 15, 30179 (2025)
- 4, 5 Sci Transl Med. 2019 Jul 24;11(502):eaan5662
- 6, 7, 8 Gut Microbes. 2023 Oct 6;15(2):2263207
- 9, 10, 11, 12, 14 Genome Medicine volume 17, Article number: 75 (2025)
- 13 Cell Reports April 22, 2025, Volume 44, Issue 4, 115527
- 15 Gut Microbes, November 23, 2021;13(1)
- 16 Nat Med. 2019 Jul 1;25(7):1096-1103
Do Spicy Foods Hold the Key to Better Gut and Heart Health?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/09/06/spicy-foods-gut-heart-health.aspx
Analysis by Dr. Joseph Mercola September 06, 2025
Story at-a-glance
- Spicy foods change the balance of bacteria in your gut, encouraging growth of helpful microbes that support digestion and reduce harmful ones
- Regular intake of chili peppers has been linked with longer lifespan, optimized cholesterol levels, and stronger cardiovascular health
- The compound capsaicin, which gives peppers their heat, triggers calorie burning and metabolic benefits that support weight control
- Too much spice irritates the digestive tract, so paying attention to your personal tolerance is key to enjoying the benefits without discomfort
- Adding spice gradually and pairing it with soothing foods like grass fed yogurt makes it easier to build tolerance while supporting overall health
Spicy foods carry a reputation for being both powerful and polarizing. In some traditions, chili peppers were prized for their healing properties, while in others they were avoided for fear of stomach irritation. Today, science is showing us that both perspectives hold some truth — these fiery foods improve health in surprising ways, but only when your body handles them well.
Capsaicin, the active compound in chili peppers, is the driver of these effects. It does more than just create a burning sensation on your tongue. Once inside your body, it sparks changes that touch nearly every system, from your gut bacteria to your heart and metabolism. That means your daily meal choices — whether you reach for something bland or something spicy — could be shaping your long-term health in ways you don’t immediately feel.
What makes this story even more interesting is how your body interacts with spice at the microbial level. Your gut isn’t just a passive player — it actually processes capsaicin, changes in response to it, and reshapes your health as a result. These shifts aren’t only about digestion. They ripple outward, influencing inflammation, energy balance, and even how long you live.
This double-edged nature of chili peppers, where the right amount brings benefits and excess causes problems, sets the stage for a closer look. The latest research is uncovering how spice alters your gut environment, metabolism, and cardiovascular health, offering new insight into why something as simple as what’s on your plate matters so much.
Spicy Foods Reshape Your Gut and Liver in Surprising Ways
Research published in Metabolites examined how capsaicin is absorbed, broken down, and circulated in the body.1 The scientists wanted to understand not only how the digestive system processes this compound but also how it influences gut microbes and liver metabolism. By focusing on these two systems, the study revealed new insights into how spicy foods deliver both health benefits and possible risks.
• Researchers highlighted how capsaicin is absorbed and used — Once eaten, capsaicin doesn’t just pass through your stomach and intestines. Instead, it’s actively broken down by enzymes in your gut and liver, with gut microbes playing a key role in this process. The findings showed that certain bacteria thrive when exposed to capsaicin, while others decline, meaning that the balance of your gut microbes changes based on how much spicy food you eat.
• Gut microbes were shown to reshape themselves in response to spice — The study found that bacteria linked to better gut health, reduced inflammation, and stronger immune defenses increased in number when capsaicin was present. On the other hand, harmful bacteria that drive inflammation were reduced. This dynamic effect highlights how food choices directly affect which microbes survive and flourish inside you.
• Researchers linked these microbial shifts to measurable health benefits — Capsaicin was shown to reduce oxidative stress, which is a type of cellular damage caused by free radicals. By calming inflammation and boosting beneficial bacteria, spicy foods supported a healthier gut environment. Since gut health influences everything from mood to immunity, these changes could have wide-reaching benefits for overall wellness.
• The liver was also shown to respond to capsaicin intake — Your liver plays a central role in metabolizing capsaicin, influencing how it circulates throughout your system. This process not only detoxifies the compound but also creates metabolites that exert their own effects on cells. The researchers emphasized that the liver-gut interaction is key for understanding how capsaicin impacts long-term health.
• Dose was shown to matter greatly — The study made clear that too much capsaicin could irritate the digestive tract, leading to discomfort or worsening conditions such as reflux or ulcers. But at balanced levels, the effects were positive, showing the importance of moderation. This means you don’t have to drown your meals in hot sauce to gain benefits — smaller, consistent amounts of spicy food are enough to encourage helpful gut shifts.
How Spicy Foods Trigger Beneficial Reactions in Your Body
Researchers found that the power of chili peppers comes from capsaicin’s effect on tiny nerve endings that sense heat and pain.2 When capsaicin activates these receptors, it sets off signals that affect digestion, help your body burn fat, and support heart function. Put simply, your body treats capsaicin like a burst of heat, and this mild stress sparks protective changes that, over time, make you stronger and more resilient.
• Additional pathways showed anti-inflammatory activity — Capsaicin reduced pro-inflammatory molecules in the gut and bloodstream. This helps explain why people who eat spicy foods regularly often show lower risks of heart disease and metabolic problems. By keeping inflammation under control, capsaicin supports healthier blood vessels and organs.
• The study highlighted the importance of the gut-liver connection — By showing that the liver not only processes capsaicin but also influences how it shapes the gut microbiome, researchers uncovered a powerful two-way system. This finding suggests that dietary spice has more complex effects than previously understood, linking digestion, metabolism, and immune function into one interconnected pathway.
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Expert Insights on Chili Peppers and Your Body
An article from University Hospitals asked a simple but important question: is eating spicy food a danger to your health, or is it actually beneficial?3 Experts weighed in on both the risks and rewards, breaking down how chili peppers and capsaicin influence digestion, metabolism, and long-term well-being.
• Risks were highlighted for specific digestive conditions — Spicy foods sometimes aggravate acid reflux symptoms by relaxing the lower esophageal sphincter, the muscle that normally keeps stomach acid from flowing back up. For those with irritable bowel syndrome (IBS), spicy food was described as a “common trigger” for flare-ups.
• Spice benefits heart health and metabolism — Capsaicin has been linked to reduced blood pressure and improved circulation. Some evidence suggests that regular spice intake supports weight management by increasing calorie burn and reducing appetite.4 One doctor noted that populations who consume spicy food more frequently often show lower rates of heart disease-related mortality, giving a strong case for moderation instead of avoidance.5
• Spicy foods are linked to living longer — A large BMJ study showed that people who ate spicy food six or seven times a week had a lower overall risk of death compared to those who ate it less than once a week.6 This suggests that regularly adding chili peppers to your meals could have lasting effects on your lifespan.
• Capsaicin helps calm inflammation and support gut balance — Instead of irritating the stomach as many assume, studies show it reduces acid production and lowers the risk of ulcers. It also encourages the growth of healthy gut bacteria while suppressing harmful ones, leading to better digestion and less inflammation over time.
Practical Steps to Use Spice Wisely
If you enjoy spicy food, the goal isn’t to cut it out of your life. The smarter approach is to make spice work for you while protecting your gut. Think of it like training your body — too much too fast overwhelms you, but steady, mindful exposure helps you build resilience. Here’s how to take control and enjoy the benefits without the drawbacks.
1. Start slow and build tolerance — If you’re new to spicy foods, ease in with small amounts instead of loading up your plate all at once. Your body adapts over time, and this gradual approach reduces the chance of cramps or diarrhea. It’s like building muscle — you start with lighter weights and work your way up, and the same goes for adding spice to your diet.
2. Pair spice with nutrient-dense meals — Use chili peppers and hot spices to flavor vegetables and grass fed beef. Spicy wings with fries will inflame your system, but grass fed beef or stir-fried veggies with chili flakes deliver both taste and health benefits. Your body gets the protective nutrients it needs while spice adds a boost to your metabolism and circulation.
3. Identify your personal triggers — If you have IBS or acid reflux, pay attention to how your body reacts. Keep a simple food journal where you jot down what you ate and how you felt afterward. This way, you can spot patterns quickly and decide which meals to scale back on without guessing.
4. Balance spice with soothing foods — Adding grass fed yogurt or other creamy textures alongside spicy meals softens the burn and helps your stomach tolerate the meal better. If you’re sensitive, this trick lets you still enjoy spicy dishes without setting off digestive discomfort.
5. Use spice for long-term health, not just flavor — Capsaicin, the compound that gives chili peppers their heat, supports circulation and heart health when consumed regularly. By weaving spice into your routine in balanced ways, you’re not only making food more exciting — you’re giving your heart, gut, and metabolism an extra edge.
FAQs About Spicy Foods
Q: What does the latest research say about spicy foods and gut health?
A: A study published in Metabolites found that capsaicin reshapes the gut microbiome by encouraging helpful bacteria to grow while suppressing harmful ones.7 This shows that spice doesn’t just pass through your system — it actively changes it.
Q: How do spicy foods affect the rest of my body beyond digestion?
A: When capsaicin activates your heat and pain receptors, it sparks body-wide effects, including burning more calories, optimizing cholesterol, and lowering your risk of cardiovascular disease. Regular spice intake has also been linked with longer lifespan.
Q: Are there risks to eating spicy foods?
A: Yes. While moderate amounts are beneficial, too much capsaicin sometimes irritates the digestive tract and triggers flare-ups in people with reflux or IBS. Paying attention to your own tolerance is essential.
Q: What’s the best way to add spice to meals without upsetting my digestion?
A: Start slow, pair chili peppers with nutrient-rich foods like vegetables and grass fed beef, and balance heat with soothing foods such as grass fed yogurt. Gradual exposure helps your body adapt, so you gain the benefits without discomfort.
Q: How does spice contribute to my long-term health?
A: Capsaicin supports cardiovascular and gut health, improves circulation, and helps regulate metabolism. By using spice consistently and in balanced amounts, you make your meals more flavorful while also supporting your heart and digestive health.
– Sources and References
How DMSO Heals the Gut and Cures Gastrointestinal Diseases
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/09/26/dmso-heals-gut-gastrointestinal-diseases.aspx
Analysis by A Midwestern Doctor September 26, 2025
Story at-a-glance
- Inflammatory bowel diseases remain challenging for medicine, subjecting many to lifelong healthcare expenses and debilitating complications
- DMSO is an “umbrella remedy” treating diverse ailments through reducing inflammation, improving circulation, and reviving dying cells, making it uniquely suited for treating gastrointestinal disorders
- Extensive data shows DMSO produces incredible results for inflammatory bowel disorders (Crohn’s disease, ulcerative colitis, IBS, diverticulitis, leaky gut syndrome, SIBO) and effectively protects gastrointestinal tissues from a wide range of otherwise lethal stressors
- Data also supports using DMSO for severe GI tract issues (gastritis, peptic ulcers, liver cirrhosis, cholecystitis, pancreatitis, peritonitis, amyloidosis) and problems like hemorrhoids and prostate enlargement
- This article will review how DMSO can be used to treat those conditions
Living with inflammatory bowel disease (IBD) is a daily balancing act marked by unpredictability. Symptoms like abdominal pain, urgent diarrhea, and fatigue can flare without warning, disrupting plans and demanding constant awareness of diet, stress, and bathroom access. During flares, physical toll — cramping, bloating, sometimes blood in stool — proves exhausting, while remission periods offer relief but never erase underlying uncertainty.
Recently, I discussed the silent epidemic of chronic constipation affecting 15% to 16%1 of adults, with almost all (14% of adults) having constipation with no known cause — resulting in millions placed on lifetime laxatives rather than addressing actual causes. The situation with inflammatory bowel diseases (affecting approximately 1.17% of adults)2 is similar as rates keep increasing, yet no one knows their causes, allowing an increasingly costly status quo to perpetuate.3
This greatly disincentivizes research into actual causes (specific pesticides and herbicides — like glyphosate — have been repeatedly linked to IBD — as have junk food diets and food allergies).4
We’ve seen numerous children develop Crohn’s disease after meningococcal vaccines, but have never seen this link discussed — possibly due to Wakefield’s infamous 1998 paper5 (along with three earlier ones linking the measles vaccine virus to IBD6,7,8) showing children with autism after MMR had significant inflammatory bowel diseases, making this topic taboo.
Note: Vaccines are designed to hyperstimulate the immune system, and extensive evidence links them to autoimmunity (e.g., we’ve seen many develop Crohn’s disease after a college-required meningococcal vaccine, which by design hyperstimulates the immune system).
One of the most common COVID vaccine side effects was exacerbating pre-existing autoimmune disorders (an Israeli government study found 24.2% of booster recipients developed exacerbated autoimmune conditions),9 and we saw numerous debilitating IBD onsets or exacerbations following COVID vaccination. Likewise, in England, after the vaccine rollout, there was a 3-fold increase in disabilities due to both gastrointestinal and autoimmune disorders.10
Finally, as severe illnesses are rarer than mild ones (e.g., far more were disabled than killed by the COVID vaccines),11 a much larger portion of adults are affected by chronic gut inflammation (e.g., 6.1% of Americans have irritable bowel syndrome)12 — with many of these disorders (e.g., leaky gut syndrome or moderate gluten sensitivity) being either understudied or outright dismissed by the medical system.
As such, while reviewing the literature on DMSO, I was immediately struck by the rapid and dramatic IBD improvements reported in many cases. These reports included diagnostic testing confirming complete remission of Crohn’s disease or ulcerative colitis, consistent and rapid relief of the colicky pain commonly associated with IBD, and successful treatment of an intermittent, severe colonic paralysis following colon cancer surgery alongside progressing scleroderma.
Several authors specifically noted that IBD responded exceptionally well to DMSO — something a reader shared they had also observed in their own ulcerative colitis patients. Likewise, I periodically have exchanges like this (which was shared with the reader’s permission):
“Hi! I’m desperately hoping you can help me. How would I take DMSO to help a diverticulitis flare up? Thank you so so much! I don’t trust anyone else but you!”
I wrote a quick reply 19 minutes later, and then two hours and 12 minutes later received this reply:
“Thank you from the bottom of my heart!!! You saved me.”
Then, I asked how fast the response was:
“It actually helped a lot very quickly!! I think taking it really helped to decrease the pain and inflammation. I was ready to go to the hospital! Thank you again from the bottom of my heart!”
Umbrella Remedies
Given that DMSO is primarily thought of as a pain treatment (due to the rapid and dramatic improvement it frequently produces), it seems quite surprising that it could also produce the profound bowel benefits described above. However, in medicine, there are a few therapies (e.g., ultraviolet blood irradiation) that have the ability to cure a wide range of diseases, and as such are referred to as “umbrella therapies.”
This is because, rather than targeting a specific molecular receptor, they are able to address the root causes of many illnesses such as poor circulation throughout the body, inflammation, and cells entering a state of shock where they stop functioning and eventually die.
DMSO does that, and in turn, has repeatedly been shown to be remarkably effective for a wide range of disorders, including:
• Strokes, paralysis, a wide range of neurological disorders (e.g., Down syndrome and dementia), and many circulatory disorders (e.g., Raynaud’s, varicose veins, hemorrhoids), which I discussed here.
• A wide range of tissue injuries, such as sprains, concussions, burns, surgical incisions, and spinal cord injuries (discussed here).
• Chronic pain (e.g., from a bad disc, bursitis, arthritis, or complex regional pain syndrome), which I discussed here.
• A wide range of autoimmune, protein, and contractile disorders, such as scleroderma, amyloidosis, and interstitial cystitis (discussed here).
• A variety of head conditions, such as tinnitus, vision loss, dental problems, and sinusitis (discussed here).
• A wide range of internal organ diseases, such as pancreatitis, infertility, COPD, and endometriosis (discussed here).
• A wide range of skin conditions, such as burns, varicose veins, acne, hair loss, ulcers, skin cancer, and many autoimmune dermatologic diseases (discussed here).
• Many challenging infectious conditions, including chronic bacterial infections, herpes, and shingles (discussed here).
• Many aspects of cancer (e.g., many of cancer’s debilitating symptoms, making cancer treatments more potent, greatly reducing the toxicity of conventional therapies, and turning cancer cells back into normal cells), which I discussed here.
Note: Most of the above have also been shown for ultraviolet blood irradiation. Likewise, similar data exists for ozone, another umbrella remedy that I plan to focus on once the DMSO series is finished.
Additionally, DMSO possesses a unique ability to enhance the absorption and potency of pharmaceutical medications and natural therapies by facilitating their passage into the body. This property has transformed the way conventional and natural medicine is practiced, opening up nearly limitless possibilities for incredible therapeutic combinations (discussed here and here), and most importantly, DMSO is extremely safe (provided it’s used correctly).
As such, a wealth of data (detailed in the above articles) has accumulated, showing DMSO has a high rate of efficacy in a wide range of conditions. Since DMSO was widely available, it quickly spread like wildfire across America in the 1960s (particularly due to how rapidly it alleviated “incurable” pain).
Regrettably, the FDA then stepped in and went to war with DMSO to protect the status quo. In the decades that followed, despite the public, the scientific community, and Congress petitioning the FDA to rescind their prohibition on DMSO, it all fell on deaf ears.
Eventually, the 1994 DSHEA Act (passed in response to the public outrage over the FDA raiding supplement providers at gunpoint) simply took away the FDA’s ability to regulate natural medicines, and DMSO was able to re-enter the marketplace.13 Sadly by this time, despite thousands of studies supporting its use, many American pharmaceutical products using DMSO, and it being widely used outside the United States, DMSO had become yet another forgotten side of medicine.
As what they did to DMSO has always really bothered me (particularly due to its ability to rescue people from a life of debility after strokes or spinal cord injuries), I decided to try publicizing it and do all that I could to give a strong case for its use. Due to the trust this publication has created, many readers here were willing to try it. Much like the 1960s, when it first emerged, it rapidly caught on since that time.
Just as miraculous, I’ve received numerous testimonials from readers around the world about the life-changing effects DMSO has had on them. Recognizing the importance of not letting these stories become forgotten, I’ve devoted a significant amount of time to compiling them all here. While I know I’ve missed a lot (since they appear in so many places), there are now over 3,000 of them.
The majority of those testimonials match the well-recognized functions of DMSO, but at the same time, I’ve received many astonishing ones like the diverticulitis example above. As such, this article will focus on exactly what the data shows DMSO does for the gastrointestinal system, and how many reader reports mirror what is shown within those studies.
Note: One of DMSO’s key anticancer properties is that it causes cancer cells to differentiate (transform) into normal cells. Data also show that it can create this effect in stem cells,14,15,16 and hence produce the cells needed to regenerate a damaged organ (e.g., this has been repeatedly demonstrated for the heart17,18,19,20,21,22 and kidneys23).
Healing the Stomach
“I adore your substance. Your suggestion to try oral DMSO to heal my stomach issues is slowly but surely working. I have been seeing various docs about the issue for over 2 years now — and your suggestion was the first one to actually help!” — from a retired MD
DMSO has been repeatedly shown to heal the stomach and modulate its function, particularly when injuries occur following excessive acidity. A study of 138 patients with chronic gastritis and ulcers found 50% DMSO applications often reduced gastric juice volume and acidity in those with hypersecretion, generally normalizing function.24
“I have been drinking DMSO diluted in water daily for about 3 months … Since starting this pattern my reflux has disappeared and I am feeling great.”
Bleeding stomach and duodenal ulcers remain major medical issues, with roughly 10,000 Americans dying annually and around 10 billion dollars spent yearly.25 DMSO’s ability to treat and prevent them is noteworthy:
• In 115 hospitalized patients at risk for stress-induced gastric ulcers, 22% of controls developed ulcers compared to only 4% receiving DMSO.26 None of DMSO-treated patients deteriorated or required emergency surgery, whereas 8 controls did, with 3 deaths.
• In 101 patients with blood-coughing due to erosive gastritis, oral DMSO resulted in 8% having further episodes and 9% showing hemorrhagic inflammation, versus 29% controls having further episodes and 44% showing inflammation.27 No treated patients required surgery, while three controls did.
•In 58 patients with NSAID-induced erosive gastritis,28 DMSO reduced re-bleeding, stabilized hemodynamics, and promoted healing (7% had erosions at 48 hours) compared to placebo (50%), with fewer requiring transfusions or surgery.
Numerous rat studies showed DMSO both prevented and significantly accelerated healing of a wide range of gastric injuries (e.g., from alcohol, blood loss, chemical burns, or aspirin).29,30,31,32,33,34,35,36
• A 1968 patent application reported oral DMSO effectively treated numerous gastrointestinal conditions (e.g., 28 acute gastritis patients resumed work within 5 to 8 days, free of symptoms, with 21 remaining symptom-free after one year).
• In patients with refractory gastric and duodenal ulcers unresponsive to standard treatments, oral DMSO achieved complete healing within four weeks compared to placebo.37
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Healing the Intestines
Many studies show DMSO protects the intestines:
“In animals, giving IV DMSO after 30 to 60 minutes of complete intestinal blood supply cutoff resulted in 28 of 29 not developing gangrene, with no evidence of ischemic damage within 24 hours.38 Many other studies have yielded similar results (along with other benefits such as a reduction in adhesions).”39,40,41,42,43,44,45,46,47,48,49,50
DMSO has also been repeatedly shown to protect against (and heal) gastric and duodenal ulcers.51,52 and to prevent gut damage from burns,53 lethal radiation,54 freezing,55 or sepsis-like conditions56,57,58,59 (e.g., lethal peritonitis60,61,62,63,64,65,66). Likewise, it has been shown to cause a 1.4-3.9 fold improvement in healing from colonic surgery.67 Similar benefits are seen in humans:
• In 363 smokers (or drinkers) with duodenal ulcers that had not healed after three months of treatment, 100% of those who received DMSO recovered (with 7% relapsing in the next year), whereas only 60% recovered with standard therapy alone (with 29% subsequently relapsing).68 In another study of 238 patients with symptomatic acute duodenal ulceration, DMSO yielded similar results (e.g., a 100% recovery and a 6% vs 67% relapse rate).69,70
• A study of 302 smokers with healed duodenal ulcers found 13% of those who received DMSO were five times less likely to have a recurrence (65% vs. 13%).71 Likewise, in 5 patients who had recurrent duodenal ulcers, DMSO prevented all subsequent recurrences.72
“I’ve used DMSO for Crohn’s since 2012. Pure miracle for Crohn’s.”
DMSO’s anti-inflammatory and tissue healing properties also make it remarkable for gastrointestinal autoimmune disorders.
A double-blind randomized study of 136 patients with recurrent ulcerative colitis (not prevented by prophylactic regimens) found over two weeks, 51% recovered from standard treatment while 84% using DMSO recovered.73 Over the next year, standard treatment had 25% relapse rate versus only 5% with DMSO.
In mice with encapsulating peritoneal sclerosis, DMSO treatment reduced peritoneum thickening by 30%, decreased inflammatory cells and cytokines while increasing anti-inflammatory markers.74
Amyloidosis (a deposition of abnormal protein often in concurrence with autoimmune conditions) is quite difficult to treat but has an excellent response to DMSO, including cases with severe gastrointestinal issues, which fully resolved following DMSO,75,76,77 including cases that would have otherwise been fatal78 (e.g., one report discusses 4 sequential amyloidosis cases likely triggered by Crohn’s which resolved with oral DMSO).79
Hemorrhoids
In clinical studies, DMSO has been repeatedly found to improve or resolve varicose veins. Many DMSO pioneers reported that hemorrhoids (also engorged veins) respond to DMSO, and there are many successful reports online. Likewise, a dozen readers have shared stories like these with me:
“My husband (who was very skeptical) used it topically on his hemorrhoids and reported significant size reduction after first application.”
“Two friends had their hemorrhoids vanish after a single subcutaneous thigh injection .5ml DMSO. They both had them for many years, one for 15 years, and now they’re completely clear.”
Additionally, DMSO can be used to treat rectal fissures (e.g., patented DMSO preparations have been created for this).80
Note: There is also significant data that DMSO, through the same mechanisms it heals organs within the gastrointestinal tract, also greatly benefits a variety of prostate conditions, including prostatitis and benign prostatic hyperplasia (BPH), and as such, the DMSO community frequently uses it for prostate issues (particularly enlarged prostates — all of which is summarized here).
Saving the Liver
Dozens of studies have also shown DMSO protects the liver from a variety of destructive toxins81,82,83,84,85,86,87,88,89,90,91,92,93,94,95,96,97,98,99,100 (including Tylenol,101,102,103,104 carbon monoxide,105 lethal radiation106 and the bacterial endotoxins which cause sepsis107,108,109) and to protect it from its blood supply being cut off.110,111,112,113,114,115,116
Note: One also found DMSO reduced the oxidative stress that followed part of the liver being surgically removed.117
DMSO has also been repeatedly shown to cause mesenchymal stem cells to differentiate into liver cells, explaining how DMSO is able to regenerate the liver.118,119
These results translate to humans. For example, in 12 terminal liver cirrhosis patients who stopped drinking and took daily oral DMSO and aloe vera, of the 8 who followed the 6-month program, all had improved health, reduced vomiting, and improved liver function tests (and most importantly were alive a year later).
Gallbladder Emergencies
In 50 patients post-emergency surgery for appendicitis or cholecystitis, 50% DMSO reduced postoperative wound complications to 4%, compared to 14% with 30% DMSO and 24% with traditional methods.120 In parallel, multiple readers reported remarkable DMSO results for cholecystitis:
“IV DMSO saved my gallbladder and instantaneously reduced my inflammation to almost nothing in 2013.”
“I found out a couple of months ago that I have gallstones and [despite trying many things] was basically told I couldn’t do anything about it. [After a significant pain started] I immediately looked up your articles and ordered some DMSO. Since I started applying it a week or two ago, the pain and symptoms have almost completely gone away.”
Note: Agents are sometimes infused into the gallbladder to dissolve gallstones. In numerous studies, DMSO combined with another agent (e.g., D-limonene from citrus peels) was found to effectively dissolve gallstones (without side effects).121,122,123,124,125,126,127
Pancreas
DMSO shows promise for diabetes and pancreatitis. Some diabetics have reported DMSO reduces insulin needs and helps diabetic peripheral neuropathy pain.128
For example, diabetes frequently results from insulin producing cells of the pancreas being destroyed. DMSO, in turn, has been found to protect them from a toxin which otherwise triggers diabetes,129 to protect transplanted cells from immunologic attack (suggesting DMSO can reduce autoimmune diabetes),130 and to cause bone marrow stem cells (in the presence of excessive glucose) to transform into new insulin producing cells.131,132,133
DMSO also has been shown to increase pancreatic insulin secretion (in response to elevated blood glucose)134 and (at low doses) to increase the body’s response to GLP-1135 a key hormone the body uses to regulate satiety and blood sugar (and which diabetes drugs like Ozempic mimic), and was reported by Merck to potentiate insulin.136
Likewise, DMSO offers immense benefit for pancreatitis, a disease quite challenging within the conventional model (e.g., one study found 22.1% of hospitalized patients with pancreatitis died).137 In animals:
• DMSO prevented the onset of pancreatitis typically induced by known triggers (e.g., specific diets and pancreatic toxins138,139).
• DMSO improved existing pancreatitis (e.g., by reducing edema,140 reducing ICAM-1 expression and subsequent leukocyte activation — a key part of the disease process,141 and improving compromised microcirculation142).
• DMSO treated acute hemorrhagic necrotizing pancreatitis (a condition which typically has a mortality rate between 25% to 40%143).
Significant clinical improvements have been repeatedly observed:
• A randomized double-blind trial took 78 chronic recurring pancreatitis patients presenting within 2 hours.144 Of those receiving 10% DMSO rectally, at least 57% were pain-free after 12 hours (versus 17% controls), and all were pain-free after 24 hours (versus 48% controls still in pain). All DMSO subjects were discharged within 3 days, compared to only 22% of the control subjects within 5 days.
• In patients with recurrent pancreatitis, DMSO combined with allopurinol enhanced the efficacy of narcotic analgesics, significantly reducing pain, white cell counts, and serum lactate dehydrogenase levels (indicative of reduced pancreatic and peripancreatic inflammation and necrosis) compared to controls.145,146
• In three patients with chronic alcohol-induced pancreatitis, rectal DMSO achieved complete pain relief within 12 hours and resolved epigastric tenderness by day four, compared to persistent pain with pharmaceutical treatment.147
Additionally, DMSO in combination with fluorouracil was found to both prevent and treat the pancreatitis which sometimes follows abdominal surgeries.148
Treating Gastrointestinal Disorders
The results consistently demonstrated with DMSO for GI issues are remarkable and merit immediate adoption into standard care, particularly since it safely treats many conditions medicine struggles with that are often fatal. Nonetheless, this never happens — DMSO adoption by hospitals would greatly reduce heart-wrenching, costly disability and deaths following strokes, spinal cord injuries, and head trauma. Yet, despite decades of supporting data, no American hospital does this.
For this reason, it’s essential that each of us knows how to administer it ourselves, so we aren’t left at the mercy of a medical system prioritizing existing protocols over exploring unorthodox approaches benefiting patients who don’t respond to conventional treatments.
Conclusion
As this article shows, there is extensive evidence demonstrating DMSO effectively treats many challenging gastrointestinal issues that the medical system has struggled for decades to provide a good solution for. Yet despite this, DMSO is virtually never used in medical practice — in fact, few physicians are even aware DMSO exists.
This highlights how imperative it is for each of us to discover how we can take health into our own hands with easily available remedies like DMSO rather than rely upon a dogmatic medical system which will never consider unorthodox treatments regardless of how much the patient needs it.
Fortunately, due to the MAHA moment and the widespread loss of trust in the medical system, our culture at last appears to be open to seriously considering the unapproved therapies, and it is my sincere hope that natural therapies like DMSO can at last end the suffering those with debilitating chronic illnesses suffer.
Author’s Note: This is an abridged version of a longer article which goes into greater details about how DMSO can be used to treat gastrointestinal diseases and prostate issues. That article, along with resources and protocols for obtaining and using DMSO can be read here.
A Note from Dr. Mercola About the Author
A Midwestern Doctor (AMD) is a board-certified physician from the Midwest and a longtime reader of Mercola.com. I appreciate AMD’s exceptional insight on a wide range of topics and am grateful to share it. I also respect AMD’s desire to remain anonymous since AMD is still on the front lines treating patients. To find more of AMD’s work, be sure to check out The Forgotten Side of Medicine on Substack.
Titanium Dioxide in Processed Foods Disrupts Gut Hormones and Blood Sugar
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/08/20/titanium-dioxide-food-additive-health-risks.aspx
Analysis by Dr. Joseph Mercola August 20, 2025
Story at-a-glance
- Titanium dioxide is a common food additive used to whiten and brighten processed foods, but studies show it disrupts gut hormone signaling, impairs blood sugar control, and contributes to metabolic dysfunction
- Even without causing visible gut damage, titanium dioxide shuts down the production of hormones that are key to appetite regulation, insulin response, and digestive timing
- Research shows titanium dioxide particles interfere with how stem cells in your gut mature, preventing them from becoming hormone-producing cells and leading to a silent breakdown in metabolic communication
- Titanium dioxide also damages intestinal structures responsible for nutrient absorption and weakens your gut barrier, which triggers inflammation, nutrient deficiencies, and leaky gut
- Despite growing international bans, titanium dioxide is still legal in the U.S. and appears in foods marketed to children, supplements, and toothpaste, often without clear labeling
You eat it without knowing. Titanium dioxide is added to thousands of processed foods to make them look brighter, smoother, and more appealing. It’s what gives sandwich cookies their crisp white filling and powdered donuts their snowy coating. You’ll find it in breath mints, gum, coffee creamers, and even children’s chewable vitamins. It serves no nutritional purpose — and yet it’s everywhere.
The problem isn’t just that it’s unnecessary. The smallest form of this additive — titanium dioxide nanoparticles — is now being linked to serious metabolic disruption. We’re talking about measurable shifts in blood sugar control, gut hormone activity, and even the way your intestines absorb nutrients.1 And this isn’t rare contamination or occasional exposure.
If you eat processed food regularly, you’re likely swallowing trillions of these particles every day. What makes it more dangerous is how quietly it works. Unlike toxic chemicals that inflame or destroy tissue outright, titanium dioxide interferes with how your gut functions at the cellular level, long before you feel anything is wrong. The latest findings are forcing a deeper look at what these particles do once they enter your body — and why their impact goes far beyond what most food safety regulations account for.
Titanium Dioxide Hijacks Your Gut’s Hormone Signals
A study published in Food and Chemical Toxicology tested how titanium dioxide — the whitening additive found in many processed foods — affects your body at the cellular level.2 Researchers used both intestinal cells grown in the lab and live mice to find out if these tiny particles mess with how your gut talks to your brain and pancreas. Their goal? To see how titanium dioxide affects hunger cues, digestion, and blood sugar regulation.
• Mice given food containing titanium dioxide had trouble controlling their blood sugar — The mice were fed chow mixed with 1% food-grade titanium dioxide, which matches how much people, especially children, get from their diets. Over time, their blood sugar went up, and their ability to handle glucose after eating got worse. In simple terms, their metabolism started looking like the early stages of diabetes.
• Even though their gut tissue looked normal, the hormone system inside was disrupted — The intestines weren’t visibly damaged. But inside, key hormone-producing cells weren’t working properly. These cells normally release hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK), which help control appetite, signal fullness, manage insulin, and regulate how fast your stomach empties. Titanium dioxide interfered with these cells’ development and function.
• The gut hormones that regulate appetite and insulin were nearly shut off — Hormones that are supposed to be released after meals dropped significantly in the exposed mice. Without these hormones, the body doesn’t know when to stop eating, how much insulin to release, or how to properly manage blood sugar. The problem isn’t just what you eat — it’s how your body responds to it.
• The disruption came from how gut stem cells matured, not from visible damage or inflammation — Stem cells in the gut are supposed to develop into different cell types, including those that make hormones. But titanium dioxide exposure changed that process. Instead of maturing into functional hormone-producing cells, the stem cells were redirected, leading to a breakdown in gut signaling. There was no tissue destruction, just a silent failure in communication.
• This breakdown in signaling makes it harder to feel full or maintain stable energy — When GLP-1 and PYY levels drop, your brain doesn’t register fullness, and your pancreas doesn’t get the right message to release insulin. Your digestion speeds up or slows down unpredictably. That means more hunger, energy crashes, and blood sugar swings, all of which raise your risk for chronic disease.
Titanium Dioxide Is Widespread in Processed Foods Despite Risks
A report from U.S. Right to Know highlighted findings from the Food and Chemical Toxicology study and emphasized how everyday food exposure adds up, especially for children.3 According to the article, many common snack foods, from sandwich cookies to colorful candies, contain titanium dioxide in nanoparticle form.
• Children are more vulnerable to harm — This is because of their lower body weight and, often, higher consumption of processed foods. U.S. Right to Know pointed out that food-grade titanium dioxide is banned in the European Union due to safety concerns, but remains widely used in the U.S. without any warning label.
• Hormone disruption occurred without obvious physical damage — Unlike toxins that inflame or destroy tissue, titanium dioxide nanoparticles work in a more insidious way. The news piece explained that the damage occurs at the molecular level — blocking your body’s ability to sense food and regulate insulin.
• Titanium dioxide has been linked to cancer, gut inflammation, and brain health concerns — Research in animal and cell studies has connected titanium dioxide exposure to DNA damage, which raises cancer risk, intestinal inflammation, metabolic disorders tied to obesity, and even brain diseases like Alzheimer’s.
The International Agency for Research on Cancer classifies it as “possibly carcinogenic to humans,” and in 2021 the European Food Safety Authority declared it unsafe for food use.4
• Despite bans overseas, titanium dioxide is still allowed in U.S. food, with limited oversight — France banned titanium dioxide in 2020, followed by the European Union in 2022. But in the U.S., it’s still legal and often hides on labels under vague terms like “artificial color.”
The U.S. Food and Drug Administration (FDA) considers it “generally recognized as safe” as long as it makes up less than 1% of the food’s weight — but doesn’t require labeling of particle size or full disclosure. New York lawmakers are now pushing legislation to ban it and require transparency in food chemicals.
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Titanium Dioxide Nanoparticles Shrink Nutrient Absorption and Damage Gut Structure
Published in NanoImpact, a related study investigated how chronic exposure to titanium dioxide nanoparticles impacts human intestinal cells using a lab-grown cell model that mimics the small intestine.5 Unlike previous studies that focused on immune or hormonal effects, this one focused specifically on the digestive lining — how nutrients are absorbed and what happens to the gut’s protective barrier after repeated exposure.
• Researchers found serious disruptions to nutrient uptake and gut cell structure — The study showed that exposure to titanium dioxide nanoparticles reduced the absorption of key nutrients, including iron, zinc, and essential fatty acids.
It also caused the loss of microvilli, the microscopic fingerlike projections that line your intestine and help your body absorb food efficiently. These structural changes appeared after just a few days of exposure, with more damage accumulating over time.
• The gut’s “filter system” started to break down, making it more vulnerable to toxins and bacteria — One of the most important findings was the disruption of tight junction proteins — cellular “gatekeepers” that keep harmful substances from leaking through your gut wall.
When these are weakened, your gut barrier becomes permeable, allowing partially digested food particles, toxins, and bacteria to escape into your bloodstream. This condition, often referred to as “leaky gut,” has been linked to systemic inflammation, autoimmune problems, and chronic disease.
• Key nutrient transporters were downregulated, reducing how much your gut could absorb from food — The study found a significant decrease in the expression of key nutrient transporters. That means even if you’re eating a nutrient-rich diet, your gut isn’t able to pull those nutrients into your bloodstream effectively. It’s not a deficiency of food — it’s a breakdown in the machinery that makes food useful.
• The changes occurred without inflammation, making them harder to detect, but just as damaging — There was no cell death, bleeding, or overt toxicity. Instead, the titanium dioxide triggered subtle dysfunctions like changes in cell behavior, suppressed nutrient uptake, and weakened structural integrity. This kind of silent disruption is especially dangerous because it’s easy to overlook until larger problems emerge.
• Oxidative stress was a major driver of the structural damage — Titanium dioxide nanoparticles increased the production of reactive oxygen species (ROS), unstable molecules that damage DNA, proteins, and cell membranes. The study confirmed that oxidative stress was one of the main biological mechanisms driving the breakdown of microvilli and weakening of tight junctions.
When left unchecked, this stress leads to long-term degradation of gut function and makes recovery more difficult. The researchers emphasized that repeated exposure to titanium dioxide, especially from daily processed food consumption, amplifies the negative effects. The more often your gut lining is exposed to these particles, the more structural damage accumulates, and the more likely nutrient malabsorption becomes.
How to Avoid Titanium Dioxide in Your Food
If your goal is to protect your gut, balance your blood sugar, and avoid harmful hormone disruption, your first step is removing the source of the problem. Titanium dioxide is legal but not safe — and avoiding it takes strategy, not guesswork. Most food labels won’t warn you clearly, and many processed items marketed to children are among the worst offenders. Here’s how to avoid it in your food:
1. Cut out processed snacks, gums, and candies — Titanium dioxide is most common in white or brightly colored sweets like mints, marshmallows, powdered donuts, frosting, and chewing gum. It’s also used in some dairy substitutes and protein bars. If you’re regularly eating foods with shiny, smooth coatings or pure-white fillings, it’s time to check the label — or better yet, avoid those products altogether.
2. Look for short ingredient lists with real foods only — The more processed an item is, the more likely it is to contain titanium dioxide. Aim for whole-food ingredients you recognize. If the label mentions “artificial color,” “color added,” “colored with titanium dioxide,” or “E171” (its label in some international products), steer clear. But beware — not all products have to list it, especially if it’s part of a blend. When in doubt, skip it.
3. Avoid ultraprocessed items, especially those marketed to children — Foods aimed at children, like colorful cereals, gummies, and snack packs, are some of the biggest sources of titanium dioxide. If you’re a parent, I strongly recommend avoiding these items. Even small amounts eaten daily could trigger long-term metabolic effects based on the research.
4. Choose supplements carefully — Many chewable vitamins, probiotics, and over-the-counter pills use titanium dioxide to make tablets look smooth and white. Always check supplement labels, especially if the pill is bright white or has a glossy coating. Opt for capsules, powders, or brands that clearly state “titanium dioxide free.”
5. Buy from brands and stores that ban titanium dioxide — Some natural food brands and grocery chains have banned titanium dioxide from their products altogether. Look for stores with published “no artificial additives” policies, and stick to brands that commit to clean ingredients. It’s one of the easiest ways to shop smarter without needing to decode every label.
FAQs About Titanium Dioxide
Q: What is titanium dioxide and why is it added to food?
A: Titanium dioxide is a whitening agent used in thousands of processed foods to enhance color and visual appeal. It’s commonly found in white or brightly colored candies, frostings, powdered donuts, breath mints, coffee creamers, and even supplements. It has no nutritional benefit and is used purely for appearance.
Q: How does titanium dioxide affect my gut and metabolism?
A: Research shows that titanium dioxide nanoparticles interfere with hormone-producing cells in your gut.6 These hormones control appetite, blood sugar, and digestion. Disrupting them causes blood sugar spikes, poor insulin signaling, increased hunger, and higher risk for conditions like insulin resistance and metabolic syndrome.
Q: Does titanium dioxide damage my gut without causing symptoms?
A: Yes. Titanium dioxide doesn’t visibly inflame or destroy gut tissue. Instead, it silently alters how gut stem cells mature and how nutrients are absorbed. It reduces microvilli, which absorb food, weakens your gut barrier — leading to leaky gut — and triggers oxidative stress that erodes intestinal function over time.7
Q: Is titanium dioxide banned in other countries?
A: Yes. France banned it in 2020, and the European Union followed in 2022. The European Food Safety Authority declared it unsafe in 2021. In contrast, the U.S. FDA still allows its use and classifies it as “generally recognized as safe,” with no requirement to list particle size or include it on all labels.8
Q: How do I avoid titanium dioxide in my diet?
A: Start by cutting out highly processed foods, especially those with shiny coatings or white fillings. Read ingredient lists and avoid products that mention “titanium dioxide,” “artificial color,” or “E171.” Check supplements, personal care items, and toothpaste as well. Opt for brands and retailers that prohibit titanium dioxide use entirely.
Linoleic Acid, Mitochondria, Gut Microbiome, and Metabolic Health — A Mechanistic Review
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/07/21/linoleic-acid-mitochondrial-damage-metabolic-health.aspx
Analysis by Dr. Joseph Mercola July 21, 2025
Story at-a-glance
- Linoleic acid (LA), a fat found in vegetable oils, accumulates in your tissues and disrupts mitochondrial function, which drains your energy and slows your metabolism
- This fat becomes toxic when oxidized, producing harmful byproducts that damage DNA, enzymes, and the machinery your cells need to generate energy
- Excess LA damages your gut by interfering with colon cell metabolism, harming beneficial microbes, and promoting inflammation linked to insulin resistance and obesity
- LA’s half-life in body fat is about two years, meaning the damage builds up slowly and requires long-term dietary changes to reverse
- Cutting out vegetable oils, eating gut-repairing whole foods, and switching to stable fats like grass fed butter and tallow are key steps to restoring your metabolic health
A century ago, linoleic acid (LA) wasn’t a major part of the human diet. Today, it dominates. Hidden in nearly every processed food and most restaurant meals, this polyunsaturated fat — found in vegetable oils like soybean, corn, and canola — has quietly become the most consumed fat in the modern world.
You’ve likely been told it’s healthy, even essential. But the truth is, LA behaves very differently inside your body than other fats. Unlike saturated fats, it’s chemically unstable. It breaks down easily, especially when exposed to heat, light, or oxygen — turning into toxic byproducts that your body struggles to clear. And unlike fats your body uses for energy, this one gets stored in your tissues and builds up over time, where it quietly interferes with energy production, gut health, and hormone regulation.
If you’ve been dealing with low energy, unexplained weight gain, or insulin resistance, there’s a good chance this hidden ingredient is working against you. Most people don’t realize that the foods they’ve been told are heart-healthy, like certain oils, nuts and packaged snacks, are loading their cells with something they weren’t designed to handle in such high amounts.
In my mechanistic review, published in Advances in Redox Research, I broke down exactly how LA disrupts your mitochondria — the energy engines inside every one of your cells.1 What the research revealed changed how I look at metabolic disease entirely.
Too Much LA Throws Your Metabolism Into Chaos
My paper looks closely at how high intake of LA disrupts mitochondrial function, damages gut balance, and triggers insulin resistance.2 It’s a mechanistic review, meaning it synthesizes a wide range of cellular, biochemical, and metabolic evidence to show exactly how LA breaks energy production inside your cells.
The figure above shows how your mitochondria get thrown off balance when making energy. When there’s too much fuel coming in, it overloads your system and causes a backup at key points called Complex I and II. This leads to reductive stress, where electrons leak out and create harmful byproducts like reactive oxygen species (ROS).
On the flip side, if the system is damaged or can’t keep up, “oxidative stress” occurs, also producing harmful waste. Both situations disrupt energy flow and increase the risk of cell damage. The figure highlights the importance of keeping this process in balance for healthy energy production and overall cellular function.
• LA does damage in two directions at once — I detailed how LA creates both oxidative and reductive stress. Oxidative stress is when your body produces too many free radicals. Reductive stress, by contrast, is when your cells build up too many unused electrons because the mitochondria can’t process them fast enough. This combination wrecks the redox balance that your body depends on to generate clean, efficient energy.
• The damage starts at the mitochondria — your body’s energy centers — LA embeds itself into a special fat called cardiolipin, found in the inner membrane of your mitochondria. Cardiolipin holds energy-generating protein complexes together, kind of like scaffolding. But LA is chemically unstable and easily oxidized.
Once inside cardiolipin, it sets off chain reactions that weaken mitochondrial structure, unravel protein complexes, and reduce adenosine triphosphate (ATP) output — your body’s core energy currency.
• Reductive stress quietly sabotages your energy long before symptoms appear — When your diet contains too much LA — from fried foods, processed snacks, salad dressings, and even “healthy” nuts, pork and chicken — it leads to constant overloading of the mitochondria with electrons.
The problem is that the mitochondrial transport chain can’t keep up. Electrons back up and spill over, generating ROS and worsening oxidative damage. This imbalance is a hidden engine behind fatigue, weight gain, and poor metabolic flexibility.
Why Macronutrient Balance Matters for Redox Health
The figure above illustrates how the balance of protein, carbs, and fat in your diet help protect your mitochondria from the kind of energy overload LA creates. The example in the figure uses a common ratio — about 15% protein, 55% carbs, and 30% fat — to demonstrate how a balanced mix of macronutrients keeps your metabolism running smoothly.
• Carbs and fats take different pathways to get broken down for energy, but both eventually fuel your mitochondria — As they’re processed, they generate molecules that feed electrons into your mitochondria to make ATP. If you eat too much of any one macronutrient — especially fat — it overwhelms the system. Your mitochondria can’t process the excess electrons fast enough, creating a traffic jam that leads to reductive stress and oxidative damage.
• When your diet is more balanced, energy flows through your mitochondria in a steadier way — This reduces the risk of cellular stress and improves metabolic flexibility. This helps explain why even high-fat diets marketed as “healthy” backfire if they’re rich in unstable fats like LA — they push your mitochondria past their limit.
• LA doesn’t just sit in your tissues — it poisons your energy over time — Unlike other fats that your body burns or clears quickly, LA sticks around. It builds up in your fat stores and stays there for years, literally. As noted in my review, the half-life of LA in body fat is estimated to be two years. That means every meal high in LA adds to a long-term problem that your body can’t easily reverse.
• LA pushes your system into dysfunction — While LA is essential in small amounts, excessive intake, over time, floods your mitochondria with reactive molecules. When the supply of electrons from fat breakdown exceeds the mitochondria’s capacity to use them, your energy system crashes from the inside out. The result is poor glucose handling, inflammation, and insulin resistance — what many people chalk up to aging, but is actually preventable damage.
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Your Mitochondria Need These Nutrients to Run
The table above shows the essential nutrients your mitochondria need to turn food into usable energy. These include key B vitamins like niacinamide (B3), thiamine (B1), and riboflavin (B2), which act like spark plugs in your cellular engine. They help fuel the chain of reactions that powers ATP production.
• It also includes CoQ10, a compound your body makes but needs more of as you age or if you take statin drugs — CoQ10 helps shuttle electrons inside your mitochondria and reduces oxidative stress.
• Magnesium plays a starring role too — Magnesium helps stabilize ATP and supports hundreds of enzymes involved in metabolism and insulin sensitivity.
• The nutrient amounts listed in the table are general estimates — Your specific needs depend on your diet, health history, and how much stress your system is under. Making sure you get enough of these cofactors helps restore mitochondrial balance and improves how your body handles energy.
Cardiolipin — Your Energy Stabilizer — Gets Hijacked by LA
Cardiolipin isn’t just any fat. It’s unique in structure and key for keeping your mitochondria’s inner membrane stable.
The figure above shows where cardiolipin lives inside your mitochondria and why it matters for energy production. On the left, you see a simplified diagram of a mitochondrion, highlighting its key parts: the outer membrane, inner membrane, the folds called cristae, and the inner space known as the matrix. In the center, the zoomed-in view of the inner membrane points out spots rich in cardiolipin (marked in magenta), especially around the curved edges of the cristae.
These areas help keep the mitochondrial folds stable and support the formation of energy-producing protein clusters. On the right, the figure compares a typical fat molecule with cardiolipin. Unlike regular fats that have two tails, cardiolipin has four, giving it unique properties that help hold proteins in place, keep the membrane flexible, and power essential energy processes. This figure helps explain why cardiolipin is so important for keeping your mitochondria — and your cells — running smoothly.
My review shows how LA infiltrates cardiolipin and makes it highly vulnerable to oxidation. Once oxidized, cardiolipin can’t hold the mitochondrial protein complexes together anymore. This instability ruins the structure needed for ATP production and accelerates cellular aging.
• This process explains why many “healthy” high-fat diets fail over time — While keto or very low-carb diets often seem to work at first by lowering blood sugar, the LA-rich fats they rely on overload your cell “engines.” Breaking down these fats floods your mitochondria with more fuel molecules than they can handle, clogging the energy-production system, slowing ATP creation, and ramping up internal wear-and-tear.
• Once LA oxidizes, it turns into something far more dangerous — The figure above shows how eating too much LA sets off a chain reaction that damages your mitochondria and drains your energy. When you eat a lot of LA, it gets built into the inner membrane of your mitochondria, the part of your cells that makes energy. But LA is fragile. Under stress — especially when your mitochondria are overloaded and energy flow backs up — LA starts to oxidize.
When LA breaks down inside your body, it doesn’t just disappear — it turns into harmful byproducts. One of the worst is called 4-HNE, a sticky, reactive compound that latches onto important parts of your cells like enzymes, DNA, and the machinery inside your mitochondria. Think of it like grease gumming up an engine. It clogs the system that helps your cells make energy. Over time, this damage builds up, draining your energy and stressing your cells even more.
Your Gut Suffers Too, Starting with Your Colon Cells
The figure above shows what happens when your gut microbiome is in balance — and what happens when it’s not. On the left, you see a healthy gut filled with diverse, friendly bacteria that break down fiber into short-chain fatty acids (SCFAs) like butyrate. These compounds feed the cells lining your colon, strengthen your gut barrier, reduce inflammation, and support better blood sugar control. This is how fiber is supposed to work when your gut is healthy.
• LA triggers a cascade that increases inflammation from your gut outward — The right side of the figure tells a different story — one that starts with too much LA in your diet. LA interferes with the ability of colon cells to burn butyrate for fuel, which leaves more oxygen in your gut.
That extra oxygen disrupts the environment, harming helpful bacteria and allowing harmful ones to take over — a condition called dysbiosis. In this inflamed state, the same fiber that normally helps you actually makes things worse by fueling the wrong microbes.
• As dysbiosis deepens, harmful bacteria flourish — They produce toxic byproducts like lipopolysaccharide (LPS), which break through your gut lining and enter your bloodstream. This triggers your immune system, leading to chronic, low-grade inflammation.
Over time, this inflammatory cascade makes insulin resistance worse and raises your risk for problems like fatty liver, obesity, and diabetes. This is known as the fiber paradox — where fiber’s benefits depend entirely on the state of your microbiome.
Insulin Resistance Becomes Inevitable When LA Is High
The table above shows the main tools used to measure insulin resistance and check how well your cells are managing their internal energy chemistry, known as redox balance. One common method is HOMA-IR, a calculation based on fasting insulin and glucose levels that gives a rough idea of how sensitive your cells are to insulin. While it’s convenient for everyday use, it’s not as precise as the gold-standard glucose clamp test, which measures exactly how well your body clears sugar under controlled conditions.
• The table also lists blood markers that reflect how your mitochondria are handling energy — These include ratios like lactate to pyruvate and others that show the balance between NAD⁺ and NADH — a key part of your cell’s energy-making process. When this balance is off, it signals redox stress and early signs of metabolic trouble.
• This is where LA comes in — When your diet is high in LA, it disrupts how your mitochondria produce energy. As that process breaks down, your cells stop responding to insulin the way they should. Your pancreas makes more insulin to compensate, but that only makes things worse. Blood sugar rises, fat starts to build up, and your cells become more inflamed and energy-starved — a downward spiral triggered by too much LA.
Cutting Out LA Helps Restore Your Mitochondria
For more details on the risks of excessive LA intake, read the simplified version of my review. If your energy’s been crashing, your metabolism feels stuck, or your gut hasn’t been right in years, there’s a good chance vegetable oils are part of the problem. You don’t need a lab test to confirm it — just look at what’s in your pantry or what you’ve been eating out.
Getting rid of the LA that’s buried in so many processed foods is the first and most important step to undoing the metabolic damage and giving your cells a chance to function normally again. Here’s what I recommend you do to take back control:
1. Ditch vegetable oils completely — The most direct way to reverse mitochondrial dysfunction is to stop the flood of LA coming in every day. That means eliminating all vegetable oils like soybean, corn, sunflower, safflower, cottonseed, grapeseed, canola, rice bran and peanut oil.
These are hiding in nearly every processed food, packaged snack, and restaurant meal, especially fried foods and dressings. Start reading labels, cook at home more, and treat every elimination as an investment in your energy.
2. Switch to safe fats that don’t damage your mitochondria — Your body needs fat to function — you just need the right kind. Replace those unstable omega-6 fats with stable, saturated fats like grass fed butter, ghee, beef tallow and coconut oil. These fats resist oxidation, don’t overload your mitochondria with electrons, and help restore proper redox balance inside your cells. I use them regularly because they support energy, hormones, and brain health without contributing to inflammation.
3. Eat more foods that repair your gut and feed your colon cells — If your gut’s been compromised by LA, you’ll want to focus on foods that restore the oxygen balance in your colon and support butyrate production. High-quality carbs like sweet potatoes, carrots, squash, and rice are rich in fermentable fibers that fuel this process. But here’s the catch: as mentioned, if your gut is already damaged, throwing in lots of fiber too soon will make symptoms worse. That’s the fiber paradox.
If you’re struggling with bloating, cramping, constipation or loose stools, start by healing your gut first — then introduce fiber-rich foods slowly, in small amounts. Once tolerated, these fibers help reinforce your gut lining, lower inflammation, and recalibrate your immune system. You’ll feel the difference in everything from digestion to energy and mood.
4. Cut back on olive oil, nuts and seeds — even the so-called healthy ones — Nuts and seeds are often seen as health foods, but many, like walnuts, almonds, pecans, sunflower, and pumpkin seeds — are loaded with LA. Even macadamia nuts and olive oil, while lower in LA, are rich in monounsaturated fats that oxidize easily under heat or light.
That oxidation stresses your mitochondria and disrupts energy production. Olive oil is also commonly adulterated with cheaper vegetable oils. If you snack on nut butters or drizzle olive oil over everything, it’s time to rethink those habits.
5. Stay consistent, because LA takes years to clear — This isn’t something you fix in a week. Since LA has a half-life of about two years, it means the fats stored in your tissues now will still affect your mitochondria years from today. But every LA-free meal you eat moves you forward.
Every time you say no to fried foods, chips, or commercial salad dressing, you’re giving your cells a break and slowly offloading the oxidative burden. Think of this like a slow, steady cleanup — each step compounds and helps rebuild your metabolism from the inside out.
FAQs About Linoleic Acid
Q: Why is LA considered harmful if it’s labeled as “heart-healthy”?
A: While LA is essential in small amounts, modern diets overload your body with it, mainly from vegetable oils. In excess, LA embeds itself in your mitochondria, oxidizes, and creates toxic byproducts that damage energy production, promote inflammation, and drive insulin resistance.
Q: What are the signs that LA is damaging my metabolism?
A: If you experience chronic fatigue, weight gain, blood sugar issues, gut problems, or difficulty losing fat despite a healthy diet, LA could be a hidden factor. It accumulates in your fat tissue, disrupts mitochondrial function, and lingers in your body for years, slowing energy output and triggering inflammation.
Q: How does LA affect gut health?
A: LA interferes with the metabolism of colon cells, which alters the gut environment by raising oxygen levels, harming beneficial microbes and favoring the growth of harmful bacteria. This shift leads to dysbiosis and increases the production of inflammatory compounds that breach your gut lining and enter your bloodstream, contributing to systemic inflammation.
Q: What foods should I avoid to lower my LA intake?
A: Steer clear of vegetable oils like soybean, corn, safflower, sunflower, and canola oils. Also limit high-LA foods such as processed snacks, fried foods, salad dressings, and even chicken, pork, nuts, seeds, and olive oil.
Q: How long does it take to get LA out of my body?
A: LA has a half-life of about two years, so it takes time to clear. However, every LA-free meal you eat helps reduce your oxidative burden, improve mitochondrial function, and restore metabolic health day by day.
Reverse metabolic syndrome in 12 weeks by eating more calories from almonds
Reproduced from original article:
https://www.naturalhealth365.com/here-is-how-eating-more-calories-can-reverse-metabolic-syndrome-in-12-weeks.html
by: June 18, 2025
(NaturalHealth365) What if reversing metabolic syndrome was as simple as reaching for the right snack? Scientists at Oregon State University have recently demonstrated that consuming a handful of almonds daily can significantly improve your health in ways that should prompt every doctor to reconsider their treatment approach.
Published in Nutrition Research, this 12-week study tracked people with metabolic syndrome and discovered something remarkable: those who ate just 2 ounces of almonds daily – about 45 nuts – showed dramatic improvements in cholesterol levels, waist circumference, and gut inflammation.
This matters because metabolic syndrome affects nearly 40% of American adults and makes them three times more likely to suffer heart attacks or strokes.
What happened when scientists fed people more calories
The Oregon State researchers split 77 people aged 35-60 with diagnosed metabolic syndrome into two groups. One group ate 320 calories worth of almonds daily. The control group ate crackers with identical calories but lacking the healthy fats, protein, and micronutrients found in almonds.
After just 12 weeks, the almond group showed:
Cardiovascular improvements:
- Significant decreases in total cholesterol
- Major reductions in LDL cholesterol
- Noticeable waist circumference reduction
Gut health benefits:
- Dramatic improvements in intestinal inflammation markers
- Better gut barrier function in participants with baseline inflammation
- Reduced inflammatory compounds like calprotectin and myeloperoxidase
Nutritional transformation:
- Marked increases in vitamin E levels
- Enhanced intake of magnesium, copper, biotin, and healthy fats
- Better overall nutrient status across multiple categories
What 9 out of 10 Americans don’t get enough of
Here’s something shocking: More than 90% of Americans don’t get enough vitamin E, a nutrient crucial for heart health, nerve function, and blood clotting regulation. Just one ounce of almonds provides 50% of daily vitamin E needs – the highest amount in any tree nut.
“Even factoring in those who take supplements, vitamin E remains a nutrient of concern in the U.S.,” notes co-author Maret Traber. “Consuming almonds could help fill this gap.”
The study participants showed improved vitamin E-to-cholesterol ratios within weeks, indicating better cardiovascular protection at the cellular level.
Why almonds work so well
Lead researcher Laura Beaver explains: “The changes in cholesterol levels suggest that a metabolic shift occurred in people who snacked on almonds daily.” This isn’t just about individual nutrients – it’s almonds’ unique combination working synergistically:
- Healthy fats improve lipid metabolism
- Fiber and polyphenols support gut barrier function
- Protein provides satiety without weight gain
- Concentrated micronutrients fill critical gaps that most people don’t even know they have
Participants managed to add 320 calories daily without packing on pounds. How? Almonds’ protein and fiber kept them satisfied longer, naturally crowding out cravings for junk food.
Other natural solutions to combat metabolic syndrome
Almonds aren’t the only game-changer. Several other natural approaches have demolished metabolic syndrome in clinical trials:
Chromium and magnesium: Chromium picolinate (200-400 mcg daily) helps cells effectively use insulin, while magnesium (400-600 mg daily) can help lower blood pressure and inflammation levels.
Intermittent fasting: The simple 16:8 eating window has been shown to reverse insulin resistance and shrink waistlines in multiple studies. People often see changes in cholesterol within 2-3 months.
Green Tea Extract: EGCG extract (400-500 mg daily) specifically targets belly fat while improving how cells respond to insulin. It even helps clear fat from the liver.
Berberine: Berberine works just as well as the diabetes drug metformin for blood sugar control, and also improves cholesterol levels and reduces inflammation. Most people take 500 mg twice daily.
Quick HIIT sessions: Just 15-20 minutes of high-intensity intervals three times a week can help reverse insulin resistance and improve every metabolic marker within three months.
Why food beats pills every time
This almond research upends Western medicine. Instead of masking symptoms with drugs, we’re seeing real root-cause healing through nutrition.
Dr. Emily Ho puts it perfectly: “Unless there is concern about nut allergies, it’s easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk.”
Think about it – 45 almonds cost less than a typical supplement, need no prescription, and deliver benefits that extend way beyond metabolic syndrome. Additionally, people noticed real changes within weeks simply by swapping their usual snacks.
The bigger picture beyond almonds
Here’s what gets exciting: almonds work best as part of a complete strategy. Getting nutrients from whole foods creates effects you can’t replicate with just isolated supplements.
The nutrients in almonds work together synergistically, acting as a team. This same principle applies to other whole foods and lifestyle changes that target multiple metabolic pathways simultaneously.
For anyone dealing with metabolic syndrome, this research proves you don’t have to accept declining health or rely solely on medications with side effects. Simple, sustainable changes can create real improvements.
The key is consistency and combining approaches that make sense together. Your body responds better to comprehensive support than isolated interventions. If you’re ready to discover comprehensive strategies for cardiovascular health that go beyond simple dietary changes, the Cardiovascular Docu-Class features 22 leading experts who reveal advanced approaches to reversing heart disease, clearing arterial plaque, and optimizing circulation naturally, including the latest research on how nutrition directly impacts cardiovascular function.
Your heart doesn’t have to settle for gradual decline. Sometimes the most powerful healing comes in small, consistent amounts.
Sources for this article include:
What Ghost Poops Say About Your Digestion and Gut Health
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/05/13/ghost-poops.aspx
Analysis by Dr. Joseph Mercola May 13, 2025
STORY AT-A-GLANCE
- Ghost poops — bowel movements that leave no residue when wiping and sink in the toilet — are indicators of excellent gut health and proper digestion, showing your body is efficiently processing nutrients
- Many digestive issues that prevent ghost poops stem from poor diet, stress, dehydration or insufficient physical activity, all of which disrupt your gut microbiome
- Contrary to popular belief, healing your gut often requires increasing digestible carbohydrates (200 to 350 grams daily) rather than focusing on fiber-heavy foods that might worsen symptoms in an unhealthy gut
- Proper toilet posture significantly impacts elimination — using a footstool or leaning forward opens your colon for more complete evacuation
- Floating or sticky stools signal issues with fat absorption or gut inflammation, while regular ghost poops indicate your digestive system is functioning optimally
Most people have no idea that one of the best signs of good digestive health leaves no trace behind. In fact, when you flush without needing to wipe or scrub the bowl, that’s not a problem — it’s a goal. In HuffPost, colorectal surgeon Dr. Ira Leeds of Yale Medicine calls these ideal bowel movements “nirvana poops,” while Stanford physical therapist Julia Barten refers to them as “no wipers” or “unicorn poops.”1
Either way, they’re a powerful signal that your digestive system is working the way it’s supposed to. What defines a ghost poop is not what you see, but what you don’t: no smearing, no floating, no excessive wiping.
Bowel movements are a direct reflection of your microbiome, your diet, your stress levels, your sleep and even your nervous system. So, if your goal is better gut health, the question isn’t only how often you go — it’s how well. And there’s no better marker for that than the elusive but achievable ghost poop.
Most People Don’t Realize Perfect Poops Are a Health Goal
HuffPost featured commentary from gastroenterologists and pelvic health experts explaining what it really means when your poop leaves no residue, no streaks and no need to wipe. Unlike most conversations about bowel movements that focus on frequency or urgency, this dug into quality — and what your stool says about the efficiency of your digestion.2
• Ghost poops are a sign of excellent gut function — Ghost poops pass easily, appear smooth and sausage-shaped, and leave your toilet paper clean. These bowel movements sink to the bottom of the toilet and glide through your anal canal with no straining or discomfort — indicating well-formed stool and a low risk of irritation, hemorrhoids or inflammation.
• These poops aren’t rare — they’re achievable if digestion is working properly — A ghost poop usually falls under Type 4 on the Bristol Stool Chart, which classifies stool shapes and textures. Type 4 describes a soft, smooth, sausage-like form. That shape means your body is properly breaking down nutrients — especially fats. When digestion works as it should, the stool exits without drama, leaving no trace behind.
• A clean wipe means less stress on your rectum and skin — One key benefit of a ghost poop is that it reduces the need for wiping. According to Leeds, if you’re wiping more than three times, you’re not eliminating cleanly. That could mean inflammation, excess mucus or mechanical problems like hemorrhoids or fissures.
• Stool that floats or sticks tells a different story — While ghost poops sink to the bottom, floating stools often signal trouble. Stools loaded with undigested fat tend to float, because fat is less dense than water. That means your digestive system isn’t breaking fat down and absorbing it. Sticky or smeary poops also leave residue in the bowl and on your toilet paper, which is another red flag that something’s off in your digestion.
How Your Lifestyle and Diet Shape Every Trip to the Bathroom
Your gut’s ability to perform well is tied to how you live. “Our gut is our emotional center,” said Barten.3 As such, lack of sleep, chronic stress and a sedentary lifestyle all disrupt the rhythm of your digestive system. When you don’t move enough, your bowels slow down. When you’re sleep-deprived or anxious, your gut tightens up. These factors affect stool consistency and how easily it passes, making ghost poops more elusive.
• Even a brisk walk makes a difference in your bowel health — Barten points out that physical activity — like walking — improves nervous system function and boosts the wave-like contractions that move food through your intestines. Regular movement literally helps things move better. You don’t need a gym membership to improve your gut — just adding consistent, low-impact activity like daily walking helps regulate your bowels and improve elimination.
• Food sensitivities are a hidden trigger behind inconsistent poops — Many people are unknowingly reacting to certain foods. These reactions can show up as sticky, smeary stools, excess gas or bloating.
Removing irritants — even healthy-seeming ones like high-fiber vegetables until your gut is healed — might be necessary if you’re not seeing clean, smooth eliminations. Pay attention to how your body responds to different meals and cut back on what triggers symptoms.
• Getting your gut back on track starts with self-care — Healing your digestion often requires a holistic approach, and that includes tending to sleep, stress and emotional health. Prioritizing activities you enjoy, getting enough high-quality sleep and reducing chronic stress all contribute to improved bowel movements. When you feel emotionally well, your gut health improves.
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Addressing the Root Causes of Irregular Bowel Movements
If your bowel movements are leaving streaks in the toilet, floating on the surface or requiring endless wiping, that’s a sign something deeper is going on with your gut. You’re not just dealing with a minor inconvenience — you’re looking at poor digestion, microbiome imbalance or toxin buildup interfering with how your body processes food. The good news? You can fix this. But you have to address what’s really causing the problem.
If your goal is to have ghost poops regularly, you need to make real, strategic changes. These steps focus on repairing your gut, restoring proper microbial balance and giving your body the fuel it needs to eliminate waste efficiently.
1. Start with easy-to-digest carbohydrates — If your gut is struggling, now’s not the time for fiber-packed whole grains. Start with simple, digestible carbs like white rice and whole fruits. These give your gut the energy it needs to start healing without overwhelming your system.
White rice offers a stable glucose source, while ripe fruits provide natural sugars and important nutrients that nourish your beneficial bacteria. You want fuel that supports gut repair — not ingredients that stir up inflammation.
2. Drink dextrose water if your gut is severely compromised — If you’re someone who has struggled for years with bloating, irregular stools or food sensitivities, your gut may be in rough shape. In that case, you’d benefit from starting with dextrose water. Mix pure dextrose with water and sip it slowly throughout the day. This gives your cells immediate energy while minimizing the digestive effort required.
I don’t recommend this as a long-term fix — but it’s a valuable jump-start for people whose guts are inflamed or damaged. After a week or two, begin transitioning to fruit and white rice.
3. Increase your total carb intake — but do it smartly — You might’ve been told to cut carbs or avoid sugar. That’s the wrong advice if you’re trying to restore your digestion. Your gut lining needs carbs to heal. Most adults benefit from at least 200 to 350 grams of carbs per day — more if you’re active. But not all carbs are equal.
Skip the fiber-heavy grains until your gut is healed and instead focus on easy-to-process sources like fruit, root vegetables and white rice. These help restore your mitochondrial function, leading to improved cellular energy that’s necessary to support a healthy gut barrier, reduce the risk of leaky gut and promote healthy stool formation.
4. Use your posture to support better elimination — The way you sit on the toilet matters more than you think.
Sitting with your knees lower than your hips puts your rectum in a kinked position, which makes it harder to pass stool. That leads to straining, incomplete elimination and, eventually, issues like hemorrhoids. Instead, mimic a squat. You can do this by using a footstool, crossing one leg over the other or leaning forward with your elbows on your knees. These small shifts open up your colon and help you empty more completely.
5. Stay hydrated — but let your body guide you — Your intestines rely on water to soften stool and keep things moving. Dehydration is one of the most common — and most overlooked — causes of constipation and sticky poops. But you don’t need to chug gallons. Just drink clean, pure water throughout the day and listen to your thirst. A good rule of thumb is to check your urine. It should be a pale yellow — if it’s dark, you’re dehydrated.
If you’re consistent with these steps, you’ll start to see changes in how your body eliminates waste. Your goal isn’t just regularity — it’s quality. Smooth, complete, effortless bowel movements are a sign your digestion is working and your body is on track.
FAQs About Ghost Poop
Q: What is a ghost poop, and why does it matter?
A: A ghost poop is a bowel movement that passes easily, sinks in the toilet and leaves little to no residue when you wipe. It’s considered the ideal stool because it reflects efficient digestion, nutrient absorption and a healthy gut microbiome. If you’re having ghost poops regularly, it means your body is processing fats, proteins and carbs properly.
Q: What does it mean if my poop floats or sticks to the toilet?
A: Floating or smeary stool often signals fat malabsorption or gut inflammation. If your stool doesn’t sink or leaves behind residue that’s hard to wipe, your body likely isn’t digesting food efficiently. This can indicate issues like bile insufficiency, poor fat digestion or microbial imbalance in your gut.
Q: How can I get ghost poops more often?
A: To support ghost poops, prioritize gut-healing carbs like whole fruits and white rice. Stay well hydrated, reduce stress and move your body daily — even a short walk helps. Also, adjust your toilet posture to better align your colon and ease elimination.
Q: Is fiber the best way to fix irregular bowel movements?
A: Not always. While fiber is valuable, it often worsens symptoms for those with a damaged gut. If you’re dealing with sticky, floating or incomplete stools, it’s better to start with low-fiber, easy-to-digest carbs. Only add fiber back once your gut begins to heal.
Q: What lifestyle habits affect my ability to have ghost poops?
A: Diet, sleep, stress, hydration and movement all play a major role. A lack of sleep or chronic stress throws off your nervous system and slows digestion. In contrast, a whole food diet, consistent hydration, regular sleep and regular daily movement improve gut motility and support healthier bowel movements.
- 1, 2, 3 HuffPost March 4, 2025
Clinical trial reveals exotic berry’s dual-action power against fatty liver
Reproduced from original article:
https://www.naturalhealth365.com/clinical-trial-reveals-exotic-berrys-dual-action-power-against-fatty-liver.html
by: April 26, 2025
(NaturalHealth365) While pharmaceutical companies continue focusing on synthetic drugs for fatty liver disease, nature appears to have provided a promising solution hiding in plain sight.
A recent clinical trial has revealed that a little-known Amazonian berry demonstrates remarkable effectiveness against nonalcoholic fatty liver disease – a condition silently affecting nearly 2 billion people worldwide.
Tropical fruit triggers 15% reversal in liver fat
Canadian scientists have uncovered what may be one of the most significant natural interventions for liver health in recent years. Their controlled 12-week randomized clinical trial at Université Laval followed 30 participants suffering from non-alcoholic fatty liver disease – a condition plaguing over seven million Canadians alone. Globally, NAFLD now affects an estimated 32% of adults, with rates exceeding 40% in regions like the Americas and Southeast Asia.
The results of the study were truly eye-opening. Participants receiving camu-camu extract saw their liver fat decrease by 7.43%, while those taking a placebo experienced an 8.42% increase in liver fat.
“That’s a significant 15.85% difference,” confirmed Professor André Marette, the study’s lead researcher at Institut universitaire de cardiologie et de pneumologie de Québec – Université Laval.
This is particularly notable because these improvements happened without participants having to follow restrictive diets or exhausting exercise programs – they simply took a natural extract daily.
Gut bacteria may be the hidden key to liver transformation
The secret behind camu-camu’s effectiveness doesn’t just lie in the berry itself, but in how our bodies process it. The magic happens through its rich polyphenol content and a fascinating interaction with our gut microbiome.
“The microbiota metabolizes the large polyphenol molecules that cannot be absorbed by the intestine, transforming them into smaller molecules that the body can assimilate to decrease liver fat,” Professor Marette explained, unveiling the biological partnership that makes this natural remedy work.
His team discovered two primary ways these compounds tackle liver fat:
- They put the brakes on the formation of new fat droplets in the liver (lipogenesis)
- They kick fat-burning into high gear through oxidation
This dual-action approach explains why the results were so impressive – the extract fights liver fat on two fronts simultaneously, what Marette described as “playing on both sides of the coin.”
Personalized approach to liver health
Perhaps the most fascinating aspect of the study was how differently participants responded to camu-camu. Rather than seeing this variation as a problem, the researchers recognized it as a gateway to personalized nutrition.
“We hypothesize that the initial intestinal microbiota influences the response to polyphenols,” Marette noted. “If we find the factors involved, we may be able to modify the microbiota and increase the extract efficacy.”
This points toward a future where liver health treatments might be customized based on your unique gut bacteria profile – a more personalized approach than conventional one-size-fits-all recommendations.
Synergistic superfoods: Enhancing nature’s benefits
The researchers aren’t stopping with camu-camu. They’re now exploring potentially more powerful combinations with other native superfoods.
“Cranberries, which also contain a number of partially different polyphenols, could also have a protective effect,” the research summary noted. Professor Marette is currently investigating whether combining camu-camu and cranberry might create a synergistic effect, potentially delivering even greater benefits than either fruit alone.
Combining complementary natural compounds rather than isolating single substances offers a more holistic strategy for addressing complex health conditions like fatty liver disease.
Simple ways to incorporate camu-camu into your liver health routine
If you’re interested in supporting your liver health with camu-camu, here’s how to get started:
- Choose a quality supplement: Look for organic products that specify their polyphenol content. As Professor Marette warned, not all commercial products contain the same levels of active compounds.
- Start gradually: Begin with a smaller amount and increase slowly to allow your body to adjust. The research used approximately 1.5 grams (about 1/2 teaspoon) daily.
- Support your gut microbiome: Since benefits appear partially dependent on gut bacteria, include prebiotic-rich foods in your diet – garlic, onions, asparagus, and bananas are excellent choices for nourishing beneficial bacteria.
- Complement with liver-friendly choices: Enhance results by also:
- Cutting back on sugar and processed foods
- Limiting alcohol consumption
- Drinking plenty of filtered water daily
- Including other liver-supporting foods like broccoli, berries, walnuts, salmon, and olive oil
- Track your progress: Note any changes in digestion and energy levels, and, if possible, have liver enzyme tests before and after starting supplementation.
- Consult with a holistic healthcare provider: This is particularly important if you have been diagnosed with liver disease or take medications.
- Where to find camu-camu: Camu-camu is widely available in powder, capsule, and liquid extract forms. You can find it at natural health stores, online supplement retailers, and some large grocery chains with a wellness section. Just be sure to check for third-party testing and clearly labeled polyphenol content for best results.
The bottom line: Natural compounds show promise
This well-designed clinical trial, published in Cell Reports Medicine, provides compelling evidence that natural compounds may offer effective approaches for complex conditions like fatty liver disease.
While additional research will help us better understand individual responses and optimal amounts, this study offers strong scientific support for considering camu-camu as part of a comprehensive approach to liver health.
Sources for this article include:
Study warns: Repeated acetaminophen use may harm heart, kidneys, and gut in seniors
Reproduced from original article:
https://www.naturalhealth365.com/study-warns-repeated-acetaminophen-use-may-harm-heart-kidneys-and-gut-in-seniors.html
News Staff | April 7, 2025
(NaturalHealth365) That bottle of Tylenol in your medicine cabinet isn’t as innocent as you think. A new study from the University of Nottingham just published in Arthritis Care and Research exposes the truth about acetaminophen.
(LeanMachine edit: In Australia, better known as Panadol, Paracetamol and other names).
For generations, doctors have pushed acetaminophen (also sold as Mapap and Panadol) as the “safe” pain relief option. Meanwhile, this common drug has been silently damaging organs in millions of trusting patients, especially seniors.
Massive 20-year study confirms what natural health experts suspected all along
University researchers analyzed medical records of over half a million people between 1998 and 2018. They compared 180,483 regular acetaminophen users with 402,478 non-users, defining “regular use” as receiving at least two prescriptions within six months.
The results? Absolutely devastating. People taking acetaminophen – particularly those over 65 – showed dramatically higher rates of serious health problems across multiple body systems.
Six ways acetaminophen destroys your body
This isn’t just about minor side effects. Regular acetaminophen users faced significantly increased risks of:
- Hypertension
- Heart failure
- Peptic ulcers
- Peptic ulcer bleeding
- Bleeding in the lower gastrointestinal tract
- Chronic kidney disease
(LeanMachine Edit: The majority of patients on the Liver Transplant Waiting List are there because of Paracetamol / Panadol).
Let that sink in. The pill millions pop without a second thought for headaches and minor pain is linked to kidney failure, heart damage, and dangerous internal bleeding.
Why you haven’t heard this on the evening news
Turn on your TV and count the Tylenol commercials. Check any magazine and spot the acetaminophen ads. Big Pharma spends millions keeping media outlets flush with advertising dollars. Think they’re eager to report on studies that threaten those relationships?
The corporations selling these pills have a vested interest in keeping you in the dark about their products’ true effects. And the mainstream media – dependent on pharmaceutical advertising – isn’t rushing to bite the hand that feeds them.
The toxic reality: How acetaminophen targets vulnerable seniors
What makes these findings particularly alarming is how acetaminophen specifically endangers older adults. As we age, our kidneys naturally lose the energy of our youth, making it harder to clear medications from the bloodstream. This means seniors taking regular acetaminophen doses face a double threat – decreased ability to eliminate the drug combined with increased vulnerability to its toxic effects.
The researchers found the risk of adverse effects rose dramatically with age, with those over 75 showing the most severe outcomes. Even more troubling, many seniors take acetaminophen alongside other medications, creating dangerous interactions that multiply organ damage potential. And since acetaminophen appears in countless combination cold and flu products, many unknowingly take multiple doses daily, pushing their exposure to dangerous levels.
Exploring your options: Natural pain solutions that actually work
Instead of risking your organs with acetaminophen, especially if you’re over 65, consider these safer alternatives:
- Cold compresses and ice packs work wonders for inflammation without side effects
- Regular massage therapy addresses underlying muscle tension and pain
- Acupuncture offers proven relief for many chronic pain conditions
- Kitchen cabinet remedies like turmeric, ginger, and clove oil provide natural anti-inflammatory effects
For severe osteoarthritis that doesn’t respond to these approaches, talk with a doctor who understands holistic medicine rather than one who just pushes pills.
This eye-opening research confirms what natural health advocates have said for years – the quick-fix pills promoted by pharmaceutical giants often create more problems than they solve. As more independent studies reveal these dangers, smart consumers are abandoning acetaminophen for safer, natural pain management approaches.
Sources for this article include:
Unraveling the Mysteries of Thyroid Health
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/23/unraveling-mysteries-thyroid-health.aspx
Analysis by Dr. Joseph Mercola March 23, 2025
STORY AT-A-GLANCE
- Thyroid health is intricately linked to iodine intake, genetics and overall metabolic balance, challenging the conventional “empty tank” model of treatment
- Autoimmune thyroid disease has a unique mechanism distinct from other autoimmune conditions, primarily driven by your body’s reaction to iodine
- Accurate thyroid testing requires adherence to specific guidelines, including timing, fasting, biotin avoidance, medication timing and consideration of the menstrual cycle
- Gut health, fatty liver and other hormonal imbalances, such as estrogen dominance, are closely intertwined with thyroid function
- A holistic approach, including dietary adjustments, lifestyle changes and careful consideration before relying on hormone therapies, is necessary for optimizing thyroid health
Dr. Alan Christianson is a leading expert in the field of thyroid disorders, and his insights on this topic are invaluable. In fact, his expertise is so insightful that I’ve invited him to be the lead consultant for our upcoming health coaching program. This program will offer comprehensive protocols and practical steps for various health concerns, with a strong emphasis on thyroid health. I want to ensure the information we provide is top-notch, so we’re taking our time to get it just right.
In my previous interview with Christianson, we explored information about excess iodine and thyroid health. These principles are fundamental and will remain relevant for years to come. Before speaking with him, I felt lost when it came to understanding thyroid issues. I knew the conventional approaches, both in conventional and alternative medicine, were missing something important.
They didn’t address the root causes of thyroid problems. It became clear to me that the solutions were much simpler than I had imagined.
I even applied Christianson’s advice to my own health. At the time of our first interview, I was taking a significant dose of thyroid medication, including desiccated thyroid and Cytomel. I was operating under the common misconception that my thyroid issues stemmed from low thyroid hormone production. I was relying on outdated lab tests like thyroid-stimulating hormone (TSH) and basal body temperature.
After understanding the true nature of thyroid autoimmunity, I was able to completely stop all thyroid medications within two weeks. My basal body temperatures are now completely normal 98.4 to 98.8. All my thyroid hormones are normal but my TSH is elevated, which is what you’d expect because my body is now producing its own thyroid hormone and that requires TSH to activate it. It should remain elevated for the next few months.
I’m incredibly grateful for Christianson’s expertise. So, let’s recap some of the key points from our latest discussion. Thyroid problems are incredibly common, and autoimmune thyroid disease is the most prevalent autoimmune condition.
Sadly, thyroid cancers are also on the rise. Conventional and even many natural approaches often assume the problem is simply a lack of thyroid hormone. However, this “empty tank” model doesn’t address the underlying cause. Christianson revealed that thyroid disease is closely linked to an individual’s genetic tolerance to iodine. By managing iodine intake within a safe range, many people actually reverse their thyroid issues.
The Unique Nature of Thyroid Autoimmunity
One of the biggest misconceptions I had before interviewing Christianson was that all autoimmune diseases have the same origin. This is simply not true.
• Thyroid autoimmunity is driven by a different mechanism — While many autoimmune conditions, like rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease, are often linked to a leaky gut, thyroid autoimmunity has a different mechanism. In these other conditions, proteins leak through your damaged gut lining, triggering an immune response.
• The key difference lies in your body’s interaction with iodine — We need iodine for proper thyroid function, but our bodies are adapted to different levels of intake based on our ancestry. People with coastal ancestry generally tolerate higher amounts of iodine, while those with inland ancestry thrive on lower levels. Many people today, even those with inland ancestry, consume too much iodine.
This excess iodine matches the thyroid globulin and distorts the molecule to something your body is not typically expecting. This new protein structure then creates antibodies against it, causing your immune system to mistakenly attack the thyroid tissue.
• The good news is that this process requires an ongoing trigger — By reducing excessive iodine intake, you break this cycle. Your immune system then recognizes that the thyroid is not the enemy, and the autoimmune process often reverses. This reversal often happens surprisingly quickly, within a few months, unlike many other autoimmune conditions that take years to improve. In my own case, I saw significant improvement very rapidly.
While antibody levels are an indicator of thyroid autoimmunity and useful for screening, they don’t always tell the whole story. Some people with autoimmune thyroid disease never have measurable antibodies, while others with mildly elevated antibodies have no thyroid problems at all. Therefore, focusing solely on antibody levels isn’t always the most accurate approach.
The Thyroid-Gut Connection and Other Autoimmune Links
A fascinating connection exists between thyroid disease and certain gut issues. A condition known as thyrogastric syndrome, also called atrophic gastritis or autoimmune gastritis, is found in a significant percentage of people with autoimmune thyroid disease.
• It wreaks havoc on your stomach cells — This condition involves your immune system attacking your stomach’s parietal cells, which leads to poor absorption of important nutrients like iron, B12 and zinc.
• There’s a genetic link to autoimmunity — While this connection isn’t directly related to iodine intake, it suggests a broader genetic predisposition to autoimmunity. It seems that some genes are more specific to thyroid autoimmunity, while others are associated with a general increased risk of various autoimmune conditions. This could explain why people with thyroid disease are more likely to experience other autoimmune problems as well.
• Another common co-occurrence is fatty liver — This is now often referred to as metabolic dysfunction-associated fatty liver disease (MAFLD). Thyroid hormones play a role in regulating liver function, metabolism, body weight, and blood sugar. Therefore, hypothyroidism significantly contributes to the development of fatty liver.
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Understanding Fatty Liver and Metabolic Fuel
My understanding of fatty liver has evolved over time. I previously believed it was primarily caused by an excess of omega-6 fats like linoleic acid (LA). While these fats certainly play a role, Christianson offered a more nuanced explanation.
• Fatty liver is fundamentally a problem of fuel balance within your body — According to Christianson, various fuel molecules, including carbohydrates, fats (like LA), and even alcohol, are processed into acetyl-CoA. When your body exceeds its capacity to use these fuel molecules, it shifts into storage mode.
• Where the body stores this excess fuel varies from person to person — Some people store it primarily as subcutaneous fat, while others accumulate it in their liver. The liver has two main storage compartments: triglycerides and glycogen.
A healthy balance between these two is essential for proper liver function. In fatty liver, the proportion of triglycerides becomes excessively high, creating a vicious cycle that makes it difficult for the liver to reverse the process.
• This explanation helps to understand why alcohol also contributes to fatty liver — Alcohol, like excess fats and carbohydrates, is ultimately converted into acetyl-CoA. Therefore, both excessive consumption of certain fats and alcohol overload your liver’s capacity to process fuel, leading to fat accumulation. This also explains why some people are more susceptible to fatty liver than others.
The Role of Gut Bacteria and Short-Chain Fatty Acids
Our conversation also touched on the crucial role of gut bacteria and short-chain fatty acids, particularly butyrate. Butyrate is often touted as the primary fuel source for colonocytes, the cells lining your colon. However, recent research has revealed a more complex picture.
• Butyrate only makes up about 20% of the short-chain fatty acids produced by gut bacteria — The majority, around 60%, is acetate, a precursor to acetyl-CoA. Propionate makes up the remaining 20%. This raises the question of whether the focus on butyrate has been misplaced. It’s possible that the initial research on short-chain fatty acids created a bias toward butyrate, overlooking the important roles of acetate and propionate.
• Clinically, butyrate is often administered in ways that are ineffective — Oral butyrate is poorly absorbed, and while rectal administration is more effective locally, it doesn’t reach the entire colon.
• A novel, time-release delivery system that effectively delivers nutrients — I’ve developed a novel time-release delivery system that effectively delivers substances, including beneficial bacteria and short-chain fatty acids, directly to the colon. This technology allows us to bypass the stomach’s harsh acidic environment and the small intestine, ensuring targeted delivery to the colon where these substances have the greatest impact.
This new technology opens the door for new research into the optimal ratios of short-chain fatty acids. I plan to explore different combinations, including a formulation with the natural ratio of 60% acetate, 20% propionate and 20% butyrate, to see which approach is most effective.
The Thyroid-Estrogen Connection and the Importance of Prolactin
We also discussed the intricate relationship between thyroid hormones and estrogen. I’ve long believed that testing estrogen levels in the blood is misleading, as estrogen is primarily stored in tissues, not your bloodstream. This leads to inaccurate information and harmful treatment decisions, especially for post-menopausal women.
• Women are incorrectly treated for low estrogen — Christianson notes that women are often treated for low estrogen based on serum levels, even if they are not experiencing symptoms. This approach, based on flawed data, is unlikely to produce positive outcomes. The problem is often not low estrogen, but rather estrogen dominance, which is indicated by elevated prolactin levels.
• Taking exogenous thyroid hormones actually raises prolactin levels — Christianson says that this is due to a feedback loop between the hypothalamus, pituitary gland and thyroid. The same signal that tells your pituitary to produce thyroid hormone also stimulates prolactin production.
This explains why my own prolactin levels increased when I was taking thyroid medication. This information highlights the complexity of hormonal interactions within your body.
• Factors that influence prolactin levels — This led to a discussion of how various factors influence prolactin levels, including hormone replacement therapy, oral contraceptives, xenoestrogens and reactions to thyroid medications.
This highlights the importance of considering the context when interpreting prolactin results. My own experience with progesterone lowering my prolactin levels suggests a clear estrogen connection. The good news is that prolactin testing is relatively inexpensive and accessible, making it a valuable tool for monitoring hormonal balance.
• Further discussions on thyroid health and its implications on metabolic health — As our conversation continued, we further discussed the complexities of thyroid health, the connection between thyroid and other hormones and broader implications for metabolic health.
We also cover information about accurate thyroid testing. As Christianson explained, your body has intricate mechanisms for regulating hormone responses. It adjusts the number and activity of hormone receptors to maintain balance.
However, when you introduce external hormones, you disrupt these finely tuned systems. This is where the wisdom of nature comes into play. When do we support the body’s natural processes, and when do we intervene?
In cases of complete gland removal, like thyroidectomy, intervention is necessary. However, many people have abnormal lab results without a true inability to compensate. It’s important to distinguish between compensation and true dysfunction.
The Five Golden Rules for Accurate Thyroid Testing
Christianson shared five essential rules for accurate thyroid lab testing. These rules are key for obtaining consistent and reliable results but are often overlooked, leading to inconsistent and confusing lab results. Implementing these guidelines significantly improves the accuracy and reliability of thyroid testing.
1. Time of day — Thyroid hormone levels fluctuate throughout the day. The most consistent results are obtained between 6:00 a.m. and 9:00 a.m. Blood spot testing makes it easier to adhere to this timing.
2. Fasting — Fasting status significantly impacts thyroid hormone levels. It’s important to fast before testing.
3. Biotin — Supplemental biotin interfere with lab analyses. It’s recommended to avoid biotin supplements for three days before testing. Surprisingly, this effect is primarily seen with supplemental, not dietary, biotin.
4. Thyroid medications — If you take thyroid medication, take your lab tests before taking your medication that day. Testing shortly after taking medication will produce inaccurate results, especially for T3 and T4 levels.
5. Menstrual cycle — For menstruating women, thyroid hormone levels vary throughout the cycle. The most consistent results are obtained during days one to nine and 20 to 28 of the cycle. Testing during days 10 to 19 produces inconsistent results.
Rethinking Thyroid Screening and the Value of Clinical History
Our discussion then turned to the value of conventional thyroid testing, specifically TSH. I expressed my evolving view that TSH is not an effective screening tool. Christianson agreed, emphasizing the importance of considering treatment options.
• Synthetic hormones are not the only solution — In conventional medicine, the primary treatment for thyroid issues is synthetic thyroid medication. However, with the powerful influence of diet and lifestyle, other approaches are available.
• The importance of antibody testing — Christianson emphasized the value of antibody testing as a screening tool, as it’s more predictive of symptoms than TSH. While some individuals with overt hypothyroidism have negative antibodies, antibody testing still provides valuable information. It’s important to remember that normal antibody levels do not necessarily rule out thyroid disease.
This perspective aligns with the approach of clinicians like Broda Barnes, who effectively identified thyroid issues based on clinical history and symptoms, even before the advent of modern thyroid testing. It’s important to remember that while thyroid hormone levels are important, the correlation between those levels and symptoms is much looser than most people realize. In fact, many people with significantly abnormal thyroid hormone levels are surprisingly asymptomatic.
Dietary Considerations for Thyroid Health
We also discussed the importance of diet in thyroid health. I mentioned my red, green and yellow food system from my book, “Your Guide to Cellular Health,” and how it differs from Christianson’s approach in “The Thyroid Reset Diet.” While my system focuses on general metabolic health, Christianson’s is specifically designed for individuals with autoimmune thyroid disease.
• Nuts are not a health food — I expressed concern about some of the “green” foods in Christianson’s diet, such as seasoned nuts. While nuts can be healthy, they’re high in LA and are best consumed in moderation, especially for those with high levels of stored linoleic acid. I also noted that my own food system is not suitable for thyroid health due to the inclusion of high-iodine foods.
Christianson explained that his dietary recommendations are not intended as a universal diet for everyone but rather as a specific tool for a specific situation — autoimmune thyroid disease.
• Modern practices contaminate healthy food sources — He also acknowledged the contamination of otherwise healthy foods, such as raw milk, with iodine due to modern agricultural practices.
The dairy industry commonly uses iodine-based disinfectants to clean teats and equipment. Although a hot water rinse helps mitigate iodine residues, the pervasive use of iodine teat dips introduces an additional, often unnoticed source of iodine into dairy products.
Diabetes and Metabolic Health
We also discussed diabetes, another major endocrine issue. Christianson described diabetes as a problem of fuel partitioning, where excess fuel accumulates in the bloodstream. He cited research showing that even small amounts of fat accumulation in the pancreas significantly impacts diabetes development.
• Glucose as your body’s preferred fuel source — I shared my understanding, influenced by the work of Ray Peat, that glucose is the preferred fuel for most cells, although some cells, like colonocytes and heart cells, primarily use fatty acids.
I also emphasized the dangers of overly restrictive low-carb diets, which trigger the release of stress hormones like cortisol. Christianson agreed, explaining that your body requires glucose and will produce it through cortisol-mediated muscle breakdown if dietary intake is insufficient.
• The ideal daily glucose intake — We agreed that 200 to 250 grams is a reasonable range for most individuals. We also discussed the dangers of excessive cortisol production, whether from dietary restriction or emotional stress, and its impact on sleep and overall health.
• The parathyroid gland — This tiny gland, nestled near your thyroid, plays a role in maintaining calcium balance in your bloodstream. Christianson argues that even slightly elevated calcium levels, especially if recurring, warrant investigation, particularly if accompanied by symptoms like fatigue, anxiety, or joint pain.
He emphasizes that conventionally accepted reference ranges for calcium are overly broad. Further, conventional medicine is limited in addressing parathyroid issues. Surgery is typically the only offered solution and there’s a lack of focus on root causes.
• Hormone replacement therapy — Finally, we touched on hormone replacement therapy, with both of us expressing caution regarding long-term use. Christianson emphasized the importance of considering both the benefits and risks of any intervention, particularly when it involves manipulating hormone levels. He stressed the need for strong evidence of net benefit before recommending such interventions.
Prioritizing Outcomes and Minimizing Harm in Thyroid Health
This in-depth discussion with Christianson illuminates the complex web of factors influencing thyroid health. By understanding the unique nature of thyroid autoimmunity, the importance of accurate testing and the interconnectedness of various bodily systems, we move beyond simplistic solutions and embrace a more holistic and effective approach to thyroid care.
This conversation emphasizes the importance of informed decision-making, prioritizing long-term health outcomes and supporting your body’s innate capacity for healing. By focusing on supporting your body’s natural processes and minimizing harm, you achieve true and lasting improvements in health.
Frequently Asked Questions (FAQs) About Thyroid Health
Q: How does iodine intake affect thyroid health?
A: Iodine plays a crucial role in thyroid function, but excessive intake triggers autoimmune thyroid disease, especially in individuals with lower genetic tolerance. Managing iodine within a safe range helps reverse thyroid issues.
Q: What are the key factors for accurate thyroid testing?
A: Accurate thyroid testing requires:
•Testing between 6:00 a.m. and 9:00 a.m.
•Fasting beforehand.
•Avoiding biotin supplements for three days.
•Taking tests before thyroid medication (if applicable).
•Timing tests with the menstrual cycle (days 1 to 9 or 20 to 28).
Q: How is thyroid autoimmunity different from other autoimmune diseases?
A: Unlike other autoimmune conditions linked to leaky gut, thyroid autoimmunity is primarily driven by an immune response to excessive iodine, which alters thyroid proteins and triggers an attack on thyroid tissue. Reducing iodine intake often reverses the condition.
Q: What is the connection between thyroid health and metabolism?
A: Thyroid function is closely linked to gut health, fatty liver, and metabolic balance. Hypothyroidism contributes to fatty liver disease, while excess fuel intake (from fats, carbs, or alcohol) overwhelms the liver’s storage capacity, leading to metabolic dysfunction.
Q: Why is a holistic approach essential for thyroid health?
A: A comprehensive approach, including dietary adjustments, lifestyle changes, and avoiding unnecessary hormone therapy, is key for optimizing thyroid function. Many thyroid conditions can be improved by addressing root causes rather than relying solely on medication.