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The old calorie-counting method may work the first time, but bounces back into even more weight gain. Correct nutrition means minimal carbohydrate, moderate protein, healthy fats, Vitamin D3, combined with exercise for a great, healthy body.

 
Posted by: | Posted on: December 2, 2025

Obesity Drives Alzheimer’s Through Fat Vesicles and Leptin


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/12/02/obesity-drives-alzheimers.aspx

Analysis by Dr. Joseph Mercola     December 02, 2025

obesity drives alzheimers

Story at-a-glance

  • Obesity increases Alzheimer’s risk by altering how fat-derived vesicles communicate with the brain, causing amyloid proteins to misfold and form toxic plaques that damage neurons and impair cognition
  • Specific lipids from obese individuals, including sphingolipids and ceramides, create oxidative stress in brain cells, reduce mitochondrial energy production, and accelerate the formation of sticky amyloid aggregates
  • Excessive fat consumption promotes Alzheimer’s development, though balanced, controlled intake at lower concentrations helps inhibit amyloid aggregation and reduce disease risk
  • Leptin resistance from obesity prevents this protective hormone from reaching the brain, disabling the cleanup process that normally breaks down amyloid proteins while worsening inflammation and cognitive decline
  • Cellular health restoration requires eliminating four key factors — excess linoleic acid from vegetable oils, endocrine-disrupting chemicals, electromagnetic fields, and endotoxins in the gut

Despite advances in health care, the obesity epidemic in America continues to worsen. According to the latest data from the Centers for Disease Control and Prevention (CDC), 40.3% of adults are already obese,1 and nearly 7 out of 10 U.S. adults meet the criteria for obesity under a new, more comprehensive definition published in JAMA Network Open.2

The new standard — previously proposed by an international panel of experts in The Lancet Diabetes & Endocrinology3 — goes beyond body mass index (BMI) to include waist and hip measurements that reveal hidden fat conventional BMI misses.

The implications of these figures are serious, as excess body fat increases the risk of other health complications, such as diabetes and stroke.4

Now, new research shows that obesity is also a risk factor in the development of Alzheimer’s disease.5 Based on the findings, excess body fat alters how amyloid proteins fold, causing them to clump and eventually cause cognitive issues.6

Obesity Drives Brain Plaque Formation Through the Vesicles

In a study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, researchers investigated how fat tissue communicates with the brain through microscopic particles known as vesicles. These are tiny cellular packages inside or outside the cell, and they carry fats, proteins, and genetic material.

The study’s focus was on whether these vesicles, released from human fat cells, influence the buildup of amyloid plaques — sticky clusters of protein thought to play a role in the development of Alzheimer’s disease.7

The researchers analyzed vesicles from adults with varying body fat levels and looked at how the fat-derived particles affected the behavior of amyloid proteins. Amyloid proteins are normally harmless, but when they begin to clump together, they form plaques that interfere with neuron communication.

• Obesity is a risk factor for Alzheimer’s disease — The team found that vesicles taken from people with more body fat changed the way amyloid molecules are assembled. These altered vesicles made amyloid clump faster and form denser, more toxic structures that are harder for the brain to clear away.

What makes this finding important is that it shows how your body fat obstructs cellular communication. The study revealed that when fat cells are overloaded, they send distorted signals through your vesicles. These signals carry lipids that change how brain proteins behave. In this case, those changes accelerate Alzheimer’s disease.

• The specific lipids inside the vesicles were not random — Obese individuals had vesicles rich in certain sphingolipids and ceramides — types of fats that directly influence inflammation and cell death. These compounds act like biological irritants, creating oxidative stress in neurons. Over time, that environment makes it easier for amyloid to stick together.

• The researchers also explored how these vesicles affect brain cells in a controlled lab setting — When human neural cells were exposed to vesicles from obese individuals, they observed increased cellular stress and decreased mitochondrial activity.

As you know, mitochondria are the cell’s energy factories. When they slow down, neurons lose energy, and their ability to process and clear waste — like amyloid — drops sharply. This loss of cellular energy is the same foundational issue that drives many chronic diseases, from diabetes to neurodegeneration.

• The study uncovered that these vesicles alter how amyloid folds at the molecular level — Normal amyloid proteins are flexible, but once these lipid-filled vesicles interact with them, the proteins take on a rigid structure — an abnormal configuration known to trigger plaque formation. This misfolding is what makes amyloid sticky, causing it to glue together into toxic aggregates that choke neurons.

Essentially, the lipid content of your fat vesicles rewires the shape of a brain protein that determines whether your neurons stay healthy or die.

• Too much fat of any kind is harmful — Another notable observation made by the researchers is how both saturated fat and unsaturated fat, at high levels, drive Alzheimer’s disease. In other words, even if you think you’re getting healthy fat from your diet, too much of it will eventually cause a reaction similar to consuming unhealthy fat:8

“[T]he convergent finding is that both saturated and unsaturated fatty acids can promote Aβ fibrillization at relatively high concentrations approaching lipotoxic conditions.”

• Striking a balance in fat consumption is important — In relation to the point above, controlling your fat intake can lower the risk of Alzheimer’s disease. According to the researchers:9

“Crucially some lipids exhibit concentration-dependent biphasic effects — promoting aggregation at higher levels yet inhibiting it at lower doses — highlighting the need for nuanced control of lipid microenvironments when considering therapeutic interventions or interpreting disease mechanisms.”

Another Study Examines the Obesity Angle of Alzheimer’s Disease

In a paper published in the International Journal of Molecular Sciences, researchers analyzed how obesity-driven changes in leptin directly increase the risk of dementia and Alzheimer’s disease. For context, leptin is a hormone produced by your body’s fat tissue that signals when you have eaten enough. From there, they focused on a concept called leptin resistance, which “perpetuates diseases such as dementia.”10

• What happens to your body when it begins to resist leptin — The researchers noted that leptin is strongly linked to impaired memory, slower learning, and higher risk for brain degeneration. Normally, leptin travels through the bloodstream to the brain, where it interacts with neurons in areas responsible for memory and learning, such as the hippocampus.

In healthy individuals, leptin supports the formation of new connections between brain cells and protects neurons from stress. But in people with obesity, the brain ignores leptin. The result is a double whammy — hunger control worsens, leading to more weight gain, while the brain loses one of its key protective hormones.

• Leptin influences how brain cells handle amyloid-beta — In normal conditions, leptin helps reduce amyloid levels by activating a cleanup process that breaks the protein down. However, once leptin resistance sets in, that cleanup machinery stalls. Amyloid proteins then start clumping faster, disrupting neural communication and fueling inflammation throughout the brain.

• Your weight plays a role in the secretion of leptin — The researchers showed that leptin production is affected by fat mass, and once your body becomes resistant to it, your risk of Alzheimer’s disease increases:11

“It has been shown that leptin is secreted by adipocytes and circulates in plasma in proportion to fat mass, and changes in body weight are associated with the possibility of developing AD [Alzheimer’s disease]. Therefore, it is not surprising that different investigations try to relate dysfunctional levels in leptin signalling with AD.

Thus, in some studies, low plasma leptin levels in old age have been found to be associated with an increased risk of cognitive decline and AD development.”

• Inflammation drives leptin resistance — As found in another study, obesity creates low-grade inflammation throughout the body.12 With this in mind, the featured study noted that this chronic state prevents leptin from crossing the blood-brain barrier (BBB) and into the central nervous system (CNS):13

“Low-grade inflammation due to obesity drives human C-reactive protein (CRP) production by hepatocytes in vitro and in vivo in humans. It has been found that peripheral human CRP can reduce the amount of human leptin that enters the CNS, preventing its transport across the BBB and into the median eminence. Furthermore, once inside the CNS, it reduces the physiological function of human leptin.”

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Tackle Obesity to Protect Your Brain Health

When it comes to managing obesity, the usual advice is to “eat less and move more.” However, this glosses over many important things that need to be addressed to help you lose weight effectively. The real issue runs deeper than restricting calories — it’s a cellular energy dysfunction. At its core, your mitochondria aren’t working efficiently, and that’s what drives stubborn fat, constant hunger, and low energy.

Fortunately, there’s hope to turn things around. You can rebuild your cellular health by targeting what’s interfering with it. As I discuss in my book “Your Guide to Cellular Health,” there are four major factors involved. I call them the Four E’s:

•Excess linoleic acid (LA) from vegetable oils

•Estrogen overload and endocrine-disrupting chemicals (EDCs)

•Electromagnetic fields (EMFs)

•Endotoxins from an unhealthy gut

Together, these elements act like toxins that suffocate your mitochondria and throw your metabolism into chaos. When you clear them out, your body’s natural energy systems start working again. Here’s how to do it, step-by-step.

1. Minimize vegetable oil intake — Seed oils are hiding everywhere, such as in restaurant meals, processed snacks, “healthy” dressings, and baked goods. These oils are loaded with LA, a toxin that damages your mitochondria when eaten excessively. Once your mitochondria are saturated with LA, your body can’t burn fuel efficiently, and fat begins to oxidize and impact cellular function. To start reversing the damage of LA:

•Eliminate industrial vegetable oils such as canola, soybean, sunflower, safflower, corn, and grapeseed from your pantry.

•Next, replace them with metabolically friendly fats like grass-fed butter, tallow, and ghee.

•Avoid conventionally grown chicken and pork, which are often high in LA due to their ultraprocessed feed.

•Cook your own food using healthy fats since most restaurants use vegetable oils.

•Check ingredient labels carefully — vegetable oils lurk in items like almond butter, hummus, and gluten-free chips.

Reducing LA intake is one of the fastest ways to improve mitochondrial efficiency and shift your metabolism from storing fat to burning it. I recommend keeping your overall consumption below 5 grams a day, but if you can keep it below 2 grams, that’s even better.

2. Cut back exposure on endocrine disruptors — Excess estrogen affects everyone. Too much of it interferes with thyroid function and suppresses mitochondrial activity. EDCs, which are synthetic chemicals that mimic estrogen, make the problem worse. They’re found in plastics, receipts, cosmetics, tap water, and even certain medications. You can reduce your exposure from EDCs by making a few key swaps:

•Use glass and/or stainless-steel containers instead of plastic. In addition, never heat your food in plastic.

•Choose natural personal care products without chemical fragrances or parabens.

•Limit exposure to synthetic estrogens found in birth control pills and hormone replacement therapies.

•Support hormonal balance by maintaining adequate progesterone levels — progesterone counteracts excess estrogen and promotes healthy metabolism.

3. Shield your cells from EMF damage — Electromagnetic fields emitted by cellphones, 5G towers, Wi-Fi routers, and Bluetooth devices interfere with how your cells handle calcium. Essentially, too much intracellular calcium triggers oxidative stress. You can protect yourself from EMFs with these lifestyle changes:

•Keep your phone in airplane mode when not in use, especially during your sleep.

•Turn off Wi-Fi at night and move electronics out of your bedroom.

•Choose wired internet connections whenever possible.

•Avoid Bluetooth earbuds that constantly bathe your brain in invisible radiation.

•Spend time grounding outdoors. This means walking barefoot on soil or sand to help discharge excess electrical stress naturally.

4. Repair your gut to reduce endotoxins — Gut health is an important pillar of optimal wellness, as it influences every aspect of your metabolism. When harmful bacteria overgrow, they release endotoxins — compounds that damage mitochondria and trigger inflammation throughout your body. This gut-driven toxicity slows metabolism and disrupts energy balance. To fix your gut, follow these recommendations:

•If you have gut problems, temporarily avoid high-fiber foods since fiber feeds bad bacteria in a damaged gut.

•Focus on simple, gentle carbohydrates like ripe fruit and white rice until symptoms calm down. Aim for 200 to 250 grams of healthy carbohydrates a day.

•Once your digestion stabilizes, gradually reintroduce cooked vegetables, roots, and starches. These feed beneficial bacteria that produce short-chain fatty acids like butyrate, which strengthen the gut lining and restore healthy immune balance.

Frequently Asked Questions (FAQs) About Obesity’s Influence on Alzheimer’s Disease

Q: How does obesity increase the risk of Alzheimer’s disease?

A: Obesity alters how the body communicates at the cellular level. Fat cells release vesicles, which are microscopic carriers of fats and proteins, that distort how brain proteins fold. These changes cause amyloid proteins to clump faster and form plaques in the brain, disrupting neuron communication and contributing to Alzheimer’s disease development.

Q: What role do vesicles and lipids play in Alzheimer’s disease?

A: Vesicles from obese individuals are high in harmful fats such as sphingolipids and ceramides, which promote inflammation and oxidative stress in the brain. These conditions make amyloid proteins more likely to stick together and form toxic plaques, accelerating neurodegeneration.

Q: How does leptin resistance connect obesity to dementia?

A: Leptin is a hormone that regulates hunger and supports brain health. In obesity, the brain becomes resistant to leptin, reducing its protective effects. This leads to impaired memory, slower learning, and an increased buildup of amyloid proteins, all of which heighten the risk for Alzheimer’s disease.

Q: What lifestyle factors can worsen or improve brain health related to obesity?

A: Excessive fat intake — whether from healthy or unhealthy sources — can promote harmful amyloid buildup. Balancing fat consumption and reducing obesity-related inflammation are key. Moreover, addressing cellular energy dysfunction through healthier mitochondrial function can protect both metabolic and brain health.

Q: What practical steps can help prevent obesity-related brain damage?

A: Addressing the four E’s will help manage obesity and restore optimal cellular health:

•Excess linoleic acid — Reduce intake to less than 5 grams per day.

•Endocrine disruptors (EDCs) — Products such as plastics hamper thyroid function.

•Electromagnetic field (EMF) exposure — Radiation emitted from these devices affects intracellular calcium, resulting in oxidative stress.

•Endotoxins — Harmful bacteria release these toxic byproducts, affecting mitochondrial function. Repair gut function to minimize production.

Posted in Alzheimer's, Fat, Linoleic Acid, Obesity, Oils, Omega-3, Omega-6, Protein, Weight Loss | No Comments »

Posted by: | Posted on: December 1, 2025

Obesity Causes and Solutions


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/30/obesity-causes-and-solutions.aspx

Analysis by Dr. Joseph Mercola     November 30, 2025

Story at-a-glance

  • Obesity is not just about eating too much — it develops when your cells cannot burn oxygen and fuel efficiently, leading to fat storage even at normal calorie intake
  • Polyunsaturated fats in vegetable oils slow down your metabolism, mimic hibernation signals, and make your body store fat instead of using it for energy
  • Stress hormones like cortisol and estrogen push your body further into fat storage, lowering energy, mood, and reproductive function
  • Choosing saturated fats, whole-food carbs, and simple movement helps restore your ability to burn both fat and carbohydrates effectively
  • Cutting vegetable oils and supporting cellular energy gives you a clear path to sustainable weight loss and higher daily energy

Obesity is one of the most visible health crises in the world, and it’s far more than just a cosmetic concern. It’s defined as excessive body fat that raises the risk for Type 2 diabetes, cardiovascular disease, fatty liver disease, sleep apnea, and even certain cancers. Symptoms often include fatigue, shortness of breath, joint pain, and metabolic issues that worsen over time. Left untreated, obesity shortens lifespan and slashes quality of life.

Globally, an estimated 1 billion men and 1.11 billion women were classified as overweight or obese as of 2021, with over 3.8 billion adults projected to be overweight or obese by 2050.1 That makes obesity one of the central drivers of declining life expectancy. Every year, millions of people attempt weight-loss programs built on the idea that eating less and moving more is the simple solution. Yet, long-term data reveal that most regain the lost weight, leaving them discouraged and metabolically worse off.

That failure points to a deeper problem than calorie math. Researchers like Brad Marshall, a molecular biologist known for his work at Fire in a Bottle, and bioenergetic researcher Georgi Dinkov have been arguing that obesity stems from cellular energy imbalances. They focus on reductive stress, a condition in which your mitochondria — the tiny energy factories in your cells — struggle to burn oxygen efficiently.

When your cells cannot fully burn food for energy, the result is fat accumulation, lowered metabolic rate, and widespread dysfunction. Shifting the conversation away from willpower and toward cellular energy offers a different lens on obesity. This perspective suggests that the fats and fuels you eat directly change how your body manages energy and redefines obesity solutions.

Experts Link Obesity to Cellular Energy Failure

obesity cellular energy failure link

When your cells rely too heavily on burning fat for energy, especially under stress, it backfires. Breaking down fat uses up vitamin B2 (riboflavin), which is needed to keep one of the mitochondria’s key energy complexes (Complex II) running smoothly. Once that helper is depleted, electrons begin flowing backward in a process scientists call “reverse electron flow.” Instead of producing clean energy, this backflow generates a flood of reactive oxygen species (ROS).2

Your body reads the buildup of ROS as a stress signal. To protect itself, it lowers your metabolic rate and shifts into fat-storing mode. In other words, excessive fat burning doesn’t always help you slim down — in some cases it encourages your body to gain weight.

In a video discussion hosted by David Gornoski, Dinkov and Marshall explained why obesity is less about overeating and more about broken energy metabolism.3 They argued that your body stores fat when its cells fail to properly burn oxygen and fuel. This view challenges the standard “calories in, calories out” model that dominates mainstream advice.

• The experts drew from personal and professional experience — Marshall explained that his own struggles with weight led him into mitochondrial science and how cells use fuel. Dinkov, with a background in computer science and bioinformatics, became fascinated by biochemistry and metabolism after years of self-directed study. Their conversation aimed to help people understand why conventional approaches like calorie restriction and keto diets often fail long term.

• The focus shifted to the role of polyunsaturated fats (PUFs) — According to Marshall, “when you consume PUF [such as linoleic acid (LA) in vegetable oils] … it doesn’t burn as much oxygen, it doesn’t create as much reactive oxygen species.” In simple terms, PUF-rich vegetable oils such as soybean and canola reduce your cell’s ability to burn fuel efficiently. This incomplete burning leaves a buildup of unused energy, which your body then stores as fat.

• How this process creates reductive stress — Reductive stress means your cells have too much stored energy and not enough oxygen use to process it. In this state, certain key enzymes shut down, blocking carbohydrate burning. At the same time, fats are also left partially burned, leaving you stuck in a low-energy, fat-storing mode. Marshall described this as the body’s “switch” that favors fat-making when it senses an energy backlog.

• PUF signals mimic hibernation in animals — Dinkov pointed out that squirrels and bears load up on PUF before winter because it lowers body temperature, slows brain and reproductive function, and helps them enter a torpid state, meaning their body slows down into a low-energy, semi-hibernation mode.

Human studies show similar effects: excess PUF lowers metabolic rate, making you tired, cold, and prone to storing fat. As Dinkov explained, “You will actually gain weight because your metabolic rate will drop.”

• The hormonal side of the story — Estrogen, usually thought of as a female hormone, is a stress hormone that swells cells with water and shuts down energy production. Dinkov noted that PUF mimics estrogen inside your cells, amplifying stress signals that push your body toward fat storage. In his words, “The polyunsaturated fats mimic those effects of estrogen quite well.”

Reductive Stress Is Connected to Diseases Beyond Obesity

When cells get overloaded with energy but lack oxygen to burn it, they switch to emergency pathways that produce lactate. Dinkov explained that this is the same process seen in cancer cells and in severe diabetes, where energy is produced inefficiently. In other words, obesity and chronic disease share a root cause: blocked oxygen use at the cellular level.

• Food quality matters more than calorie count — Marshall warned that people often gain fat while eating at a calorie deficit if those calories are heavy in PUF. He contrasted this with healthy carbohydrates and saturated fats, which don’t trigger the same fat-storing pathways. He explained that the process of turning carbs into fat — known as de novo lipogenesis — doesn’t even start until a person eats more than a pound of carbs in a day, which is rare.

• The first step is to avoid PUF-rich oils and processed foods that contain them — Instead, focus on natural saturated fats like grass fed butter, tallow, or ghee, which support oxygen use and energy production. They also stressed that restoring metabolic flexibility — the ability to switch between burning fat and carbs — is key to reversing obesity.

• Shift the blame away from willpower — And move the focus toward making smarter food choices that protect your cellular energy. By avoiding PUFs like LA and supporting your metabolism with the right types of fat and carbohydrates, you give your body the tools to burn fuel instead of storing it. As Dinkov summed up, “It matters what kind of calories you’re consuming.” This means your daily choices — not genetics or endless dieting — are the lever to better health.

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How to Restore Your Metabolism and Stop Fat Storage

If you’re frustrated by weight gain despite dieting, the problem is not your willpower — it’s your cellular energy. When your cells are stuck in reductive stress from PUFs like LA, your body lowers its metabolic rate and shifts into fat-storing mode.

The way out is not starving yourself or running endless miles. It’s about fixing how your body burns fuel. These steps are designed to help you restore oxygen use, protect your mitochondria, and finally shift your body back into fat-burning mode.

1. Cut vegetable oils from your diet — If your meals include soybean oil, canola oil, corn oil, sunflower oil, safflower oil, or packaged foods made with them, you’re loading up on LA that slows your metabolism and mimics hibernation. Replace them with stable fats like grass fed butter, ghee, or beef tallow. As you change your cooking oils and avoid LA in ultraprocessed foods, you’ll notice your energy levels improve because your cells start burning fuel more cleanly.

2. Favor saturated fats for steady energy — Replace vegetable oils with saturated fats, which burn efficiently and support oxygen use. Think of it like putting the right fuel in an engine — it runs smoother, longer, and with fewer breakdowns. Grass fed butter, ghee, and animal fats give your cells the signal to stay active and energized, instead of shutting down into fat storage.

3. Choose carbs wisely to keep your metabolism flexible — If you’re cutting carbs to lose weight, you’re forcing your body into the same low-energy trap. Carbs, when chosen carefully, actually protect your metabolism. Whole fruits, white rice and root vegetables help your cells maintain energy balance and avoid the shutdown that comes with low oxygen use. The key is pairing these carbs with healthy fats while avoiding the PUFs that block energy production.

4. Lower your stress hormones naturally — If you often feel wired, anxious, or can’t sleep, your cortisol and estrogen are likely pushing your metabolism lower. Stress hormones tell your body to hold onto fat. Practical steps like avoiding LA in vegetable oils, getting daily sunlight and proper rest, and reducing alcohol intake help reset these hormones. By lowering the stress signals, your body regains the ability to burn instead of store energy.

5. Train your body to switch fuels with movement — If you’re sedentary, your cells lose the flexibility to burn both fat and carbs. Gentle strength training, daily walking, and light resistance work keep your mitochondria active and improve their ability to use oxygen. Think of it as reminding your metabolism how to do its job. You don’t need extreme exercise — just consistent movement that challenges your muscles and keeps energy flowing.

FAQs About Obesity

Q: Why does obesity happen if it’s not just about overeating?

A: Obesity develops when your cells can’t burn fuel efficiently. Instead of using oxygen to fully burn carbohydrates and fats, your body gets stuck in reductive stress — too much stored energy with nowhere to go. This forces your body to lower metabolism and store more fat, even if you aren’t overeating.

Q: What role do PUFs play in weight gain?

A: PUFs — such as LA found in vegetable oils like soybean, canola, and sunflower oil — reduce your ability to burn oxygen in your mitochondria. This incomplete burning triggers fat storage and acts like a hibernation signal in your body, lowering energy, brain function, and even reproductive health.

Q: How are hormones like estrogen and cortisol connected to obesity?

A: Both estrogen and cortisol act as stress signals that push your body into fat storage. PUF mimics estrogen inside your cells, amplifying water retention and shutting down energy production. High cortisol from chronic stress has the same effect, lowering metabolism and making fat harder to lose.

Q: What practical steps improve metabolism and reduce fat storage?

A: You can restore your metabolism by cutting out PUF-rich vegetable oils, replacing them with saturated fats like butter and ghee, choosing whole-food carbs, lowering stress hormones through lifestyle habits, and moving your body with walking or strength training. These steps work by improving oxygen use inside your cells.

Q: How is this approach different from conventional weight-loss advice?

A: Instead of focusing on calorie restriction or extreme diets, this method targets the root cause: broken energy metabolism. By repairing how your mitochondria burn fuel, you shift from fat storage back into fat burning, making weight loss sustainable and restoring your energy in daily life.

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Posted by: | Posted on: August 12, 2025

‘Ozempic Teeth’ — How GLP-1 Injections Can Ruin Your Oral Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/08/11/ozempic-teeth.aspx

Analysis by Dr. Joseph Mercola     August 11, 2025

Story at-a-glance

  • More than 13.5 million people are now using GLP-1 injections like Ozempic, up from 450,000 in 2018 — a sharp rise linked to an equally sharp increase in side effects
  • Patients using Ozempic are reporting rapid tooth decay, bleeding gums, and dental infections — even in people with no history of oral disease or poor hygiene habits
  • Reduced saliva and increased stomach acid — two known side effects of GLP-1 drugs — set the stage for bacterial overgrowth, acid erosion, bad breath, and irreversible enamel loss
  • Weight loss from GLP-1 drugs often includes bone and muscle mass, not just fat — putting users at higher risk for fractures, osteoporosis, and long-term structural damage
  • The oral bacteria triggered by Ozempic use, such as P. gingivalis, are linked not just to gum disease but to heart disease, pneumonia, and even Alzheimer’s

Over 13.5 million people today are now taking GLP-1 drugs — an astounding surge from nearly 450,000 prescriptions in 2018.1 Once prescribed as a drug for managing Type 2 diabetes, these injections are now being used for weight loss, and sold under brand names like Ozempic, Wegovy, and Mounjaro.

It seems like there’s no stopping their popularity. Unfortunately, the same can be said for the side effects being linked to these drugs. Social media is now abuzz with the latest concern being linked to GLP-1 medications. Apparently, people who are using these drugs are now coming down with sudden dental issues.

This Shortcut to a Slimmer Waist Could Ruin Your Smile

A news report from Fox News highlights yet another rising concern about GLP-1 medications, particularly how these drugs are triggering tooth- and gum-related issues. According to the report, patients and doctors are now seeing a consistent pattern of dental problems linked to these medications.2

• Beware of “Ozempic teeth” — Much like the infamous “Ozempic face,” this refers to oral health symptoms, such as tooth decay, gum disease, oral infections, bad breath, and dental collapse, that are showing up in people who are taking these medications. Even those with no prior history of dental disease are experiencing these side effects.

• Dental professionals are reporting these effects — While there is still no scientific evidence linking GLP-1 use with dental issues, medical experts are now seeing a pattern.3 Dr. Ricky Marshall, an oral health practitioner based in Arizona, has noticed the increasing number of patients who are reporting similar symptoms. “Patients have reported dry mouth while on Ozempic in both dental practices I work in,” he said.

• Why does Ozempic cause dry mouth? Marshall believes that the dry mouth side effect is one of the main reasons for the dental problems linked to these weight loss drugs. But why does this occur in the first place? Apparently, semaglutide, the active ingredient in these injections, affects your salivary glands and reduces saliva production. According to an article in The Conversation:

“It isn’t exactly clear why semaglutide has this effect on the salivary glands. But in animal studies of the drug, it appears the drug makes saliva stickier. This means there’s less fluid to moisten the mouth, causing it to dry out.”4

Your Digestive and Dental Health Are Connected

Unfortunately, those who use these weight loss drugs are often unaware of the side effects, as many of them aren’t indicated on the drugs’ information leaflet. But, according to The Hearty Soul, even if there are no direct warnings about these side effects, there are signs. “For example, one of the common side effects that appears on the label is acid reflux. This increase in acid can start to erode your teeth over time.”5

• Ozempic slows down digestion — This is what causes your stomach to produce more acid. Having higher amounts of stomach acid then results in acid reflux (heartburn), and when the acid goes back up and reaches your teeth, it “will absolutely contribute” to tooth decay, Marshall said.6

• Another one of Ozempic’s major side effects is vomiting — Semaglutide delays digestion, which can cause bloating, nausea, and vomiting. When you repeatedly vomit, the hydrochloric acid in your vomit erodes your teeth’s enamel, the protective outer surface. In particular, the back surface of the teeth is more prone to being damaged.7

• Bad breath is another concern — The reduced saliva production in your mouth allows bacteria like Streptococcus mutans, Lactobacillus strains, and Porphyromonas gingivalis to thrive, which leads to foul odor. Lack of saliva means your tongue is not being cleaned properly, which further contributes to halitosis.8

• Ozempic alters how you taste food — Dr. Daniel Rosen, a New York-based obesity specialist, said that people who take the injection also change the way they view food — a phenomenon dubbed as “Ozempic tongue.” While this is mainly due to the different taste receptors on the tongue, the effect could be related to your brain, too.

“You have to remember that taste is not just in your tongue it is also in your brain. We know GLP-1s lessen the dopamine hit from food, making the experience less enjoyable, which could be why tastes start to shift. Think of seeing a photo of a juicy burger on a menu and that first bite with the explosion of flavor in your mouth and juices dripping down to your chin,” Rosen said.

“That is the pleasure system in the brain responding to food. If all of that is dampened or turned off in the brain because of the GLP-1 medications you can see why someone would say food tastes different or that things don’t taste the same. Patients might say everything tastes the same, or food tastes so bland.”9

• Your oral health is not an isolated concern — It reflects the state of your systemic well-being. For example, the bacteria P. gingivalis produced as a side effect of Ozempic use not only leads to periodontal disease, but also impairs your innate immune response and raises your risk of Type 2 diabetes, heart disease, pneumonia, autoimmune disease, and mental health issues.

These recent alarms about Ozempic are a clear indication of how it’s setting off a silent breakdown, and if you’re not paying attention, the damage could become irreversible. Read “Ozempic and Other Weight Loss Drugs Linked to 162 US Deaths” to learn more about the damaging effects of these drugs.

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You Lose More Than Just Body Fat — You Lose Bone and Muscle, Too

Another striking yet underreported side effect of GLP-1 drugs? Rapid loss of bone and muscle mass. With every injection, you’re just not shedding body fat; you’re also shrinking your bones and lean muscles, which has severe health consequences. According to an article in LADBible, “Losing this muscle can impair someone’s strength and joint stability, while reduced bone density also raises the risk of osteoporosis, a condition which can cause brittle bones.”10

• Nearly half of your weight loss could be coming from your bones and muscles — In one clinical trial on semaglutide, 140 participants were tracked over 68 weeks to observe its effects on obese individuals. While the participants lost 23 pounds of fat, they also lost 15 pounds of lean muscle mass. That’s nearly 40% of their total weight loss coming from tissue the body actually needs to survive and thrive.11

• The elderly are more severely affected — According to a Daily Mail article, individuals already dealing with age-related degeneration — postmenopausal women, older adults, and those with low baseline muscle mass — are suffering the worst outcomes from these weight-loss injections. Professor Carl Heneghan, director of Oxford University’s Centre for Evidence-Based Medicine, said:12

“Any drug that reduces muscle mass and bone density is a bad idea for people who are frail and those vulnerable to fractures with osteoporosis. The evidence is clear — these drugs carry significant risks and the longer a patient stays on them, the greater the risk.”

• Alarmingly, young people are also affected — Ozempic’s effects on bone and muscle loss aren’t just seen in the elderly. The LADBible article highlights how Avery, a 30-year-old singer, developed full-blown osteoporosis and osteopenia after just one year on Ozempic, taking the weight loss drug without a prescription.13

Osteoporosis typically affects postmenopausal women or elderly adults. So seeing this disease emerge in a young adult with no prior history is a clear warning sign that something is very wrong. On her social media, the singer warned people not to make the same mistake she did. “It’s become very normalized, but it’s really dangerous. I just can’t believe I did that damage to myself,” Avery said.14

These findings show how these “miracle drugs” alter your physiology at a foundational level. And if you keep using these shortcuts, you could find yourself paying a steep price for that slimmer waistline.

Your Oral Health Affects Your Overall Health Far More Than You Think

As I’ve mentioned in my previous articles, your mouth serves as a window to your physical and mental health — it’s the first indicator that something is not functioning properly inside your body. What’s more, the damage that Ozempic causes to your oral health could pave the way for worse health issues, such as:

• Cardiovascular disease — A review published in the Journal of Endodontics analyzed data from 12 research papers and found that people who have already lost all their natural teeth or only have fewer than 10 natural teeth remaining were 1.66 times more likely to die from heart-related issues compared to those with more teeth.15

• Infections — Having gum disease means your gums are inflamed; when this happens, pathogenic bacteria and viruses can enter your body through the leaky nature of your blood vessels. Once inside, they can spread to various areas via the bloodstream. When these harmful microbes reach your organs, they lead to inflammation and trigger disease.

• Alzheimer’s disease — A 2023 study published in the Neurology journal found that periodontitis (gum infection) causes your hippocampus to shrink — a marker of this neurodegenerative disease.16

When multiple systems in your body are struggling, your gums are often the ones that break down first. This is because although the gum tissues regenerate quickly, they are also exposed to constant bacterial challenges. That makes them both vulnerable and valuable as an early warning system. For this reason, I recommend implementing strategies to protect your oral health.

In addition, if you’re using Ozempic and are experiencing the telltale oral symptoms, it’s a sign that something more sinister is going on inside your body. The best course of action is to simply stop using these drugs.

Strategies to Manage Your Weight Naturally

You don’t need to rely on GLP-1 drugs to bring your weight back to a healthy state. Instead, I recommend optimizing your cellular energy production through a multifaceted approach that involves various diet and lifestyle changes.

While it takes effort to implement, the results are safer, healthier, and long-term — something Ozempic and other weight loss drugs just can’t offer. Here are strategies that I recommend for healthy weight management:

1. Avoid Ozempic and other GLP-1 drugs — Don’t fall for the hype. Although these medications initially seem efficient in eliminating excess fat, their benefits are usually short-lived and the side effects are damaging.

2. Eliminate vegetable oils from your diet — If you regularly consume ultraprocessed foods, I recommend stopping right now and replacing them with real, whole foods. Processed foods contain linoleic acid (LA)-rich vegetable oils that disrupt your metabolic pathways and alter how your body stores fat. Instead, cook your meals using tallow, grass fed butter, or coconut oil.

I also recommend downloading my new Health Coach app, which will come out soon. It has Seed Oil Sleuth™, a unique feature that will help identify every hidden source of seed oils in your meals. It also calculates your daily intake to the nearest tenth of a gram. Just scan the QR code below to join the early-access list to the app.

3. Shift your carbohydrate sources gradually — Avoid making sudden dietary changes that will shock your system. If your gut is compromised, start by introducing easily digestible carbohydrates like whole fruit or white rice before incorporating more complex carbs. If you have severe gut issues, sip dextrose water to provide your cells with a steady source of easy-to-digest, healthy carbohydrates for energy. After a week or two, begin to transition over to whole fruit or white rice.

4. Consider your protein and collagen intake — I suggest aiming for 0.8 grams of protein per pound of your ideal body weight and balancing that amount so that about one-third comes from collagen. This will help support muscle maintenance, tissue repair, and hormone balance.

If you exercise frequently, you might need to slightly increase your intake. My suggestion is to take it slow and listen to how your body responds. Stable protein intake is foundational for regulating cravings and stabilizing energy.

5. Support your mitochondrial health with other healthy habits — Getting daily sun exposure is one example; however, if you’re still consuming vegetable oils, make sure to avoid intense midday sun for at least four to six months. The LA in these oils migrate to your skin and oxidize under sun exposure, causing skin damage. Read “The Role of Sun Exposure in Optimizing Your Cellular Health” for more information.

Get enough sleep at night, minimize your stress, and incorporate moderate-intensity movement, such as walking, in your lifestyle. These strategies will support your cellular energy production and aid in weight management.

Remember, the shortcut to optimal health — and healthy weight loss — does NOT exist. If you’re still tempted to start using weight loss medications, use caution; make sure to read the studies, familiarize yourself with the side effects, and make sure you understand the dangers of these drugs.

Frequently Asked Questions (FAQs) About Ozempic and Oral Health

Q: What are “Ozempic teeth,” and why are people talking about them?

A: “Ozempic teeth” refers to a cluster of dental issues — such as tooth decay, gum infections, dry mouth, and enamel erosion — reported by users of GLP-1 weight-loss drugs like Ozempic, Wegovy, and Mounjaro. These side effects are not listed on drug labels, but dentists and patients are seeing a consistent pattern of sudden, severe oral deterioration.

Q: How do GLP-1 drugs like Ozempic damage your teeth and gums?

A: These drugs reduce saliva production, which normally helps clean the mouth and protect teeth. They also slow digestion, increasing acid reflux and vomiting — both of which bathe the teeth in acid. This combination erodes enamel, inflames gums, and creates the perfect environment for bacteria to thrive.

Q: Who is most at risk for these oral and bone-related side effects?

A: People with already compromised dental health, dry mouth, or poor digestion are especially vulnerable. Older adults, postmenopausal women, and those with low muscle mass are also at higher risk for severe bone loss and fractures caused by the rapid loss of lean tissue on these drugs.

Q: What’s causing the bad breath and strange taste changes reported with Ozempic use?

A: Reduced saliva allows harmful bacteria to thrive, leading to bad breath. Some users also report “Ozempic tongue,” where food tastes bland or unappealing. This shift is likely due to how GLP-1 drugs affect dopamine and taste perception, altering how the brain processes food-related pleasure.

Q: What are safer, long-term alternatives to GLP-1 weight loss drugs like Ozempic?

A: Instead of relying on injections, focus on restoring your body’s ability to produce energy efficiently. Start by removing vegetable oils from your diet, gradually reintroduce healthy carbohydrates like fruit or white rice, especially if your gut is sensitive, and prioritize protein and collagen (0.8 grams per pound of ideal body weight, with one-third from collagen). Support your mitochondria with sun exposure, quality sleep, stress reduction, and consistent movement like walking.

Posted in Alzheimer's, Cardiovascular, Infection, Oral, Saliva, Teeth, Weight Loss | No Comments »

Posted by: | Posted on: July 3, 2025

Fisetin — An Unsung Hero in the Fight Against Vascular Calcification


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/07/03/fisetin-cardiovascular-benefits.aspx

Analysis by Dr. Joseph Mercola     July 03, 2025

fisetin cardiovascular benefits

Story at-a-glance

  • Fisetin, naturally found in strawberries, apples, and onions, prevents artery stiffness by halting harmful calcium buildup in blood vessels
  • Regular consumption of fisetin-rich foods significantly reduces inflammation and oxidative stress, effectively lowering your risk of heart disease and stroke
  • Fisetin enhances your body’s natural defenses by activating enzymes that switch off dangerous signals responsible for arterial calcification
  • Eliminating ultraprocessed foods from your diet protects your arteries from chronic inflammation and metabolic damage
  • Daily physical activity and targeted carbohydrate intake help maintain healthy insulin levels, which is essential for preserving flexible arteries and good cardiovascular health

One of the most overlooked threats to your cardiovascular health is vascular calcification, meaning your arteries harden and stiffen as calcium builds up within their walls.

When your arteries lose flexibility, your heart works harder to pump blood, significantly raising your risk for hypertension, heart attack, and stroke. In fact, you could have it right now. Research indicates that nearly half of all adults over the age of 60 have some level of calcification throughout their body, also known as diffuse calcification.1

To manage the issue, researchers are turning towards fisetin, a natural flavonol found abundantly in foods like strawberries, apples, and onions. Interestingly, fisetin also exhibits antioxidant and anti-inflammatory properties that promote better overall health.

Fisetin Prevents Calcium Buildup in Arteries

In a study published in Aging,2 researchers investigated how fisetin helps prevent vascular calcification, a process that makes your blood vessels stiff and less able to function properly. To conduct their study, they used human vascular smooth muscle cells, segments of mouse arteries, and a special mouse model that mimics calcification caused by too much vitamin D.

The team treated cells and tissues with high levels of calcium and phosphate, which simulates conditions that promote artery hardening, and then added fisetin. They closely monitored changes in calcification markers, such as genes and proteins involved in calcium deposition.

• The impact of fisetin on cardiovascular health — When fisetin was added, it dramatically reduced the buildup of calcium in the artery cells and in artery segments from mice. Specifically, it lowered activity levels of genes known to promote calcification, including BMP2, ALPL, and CBFA1.

For context, BMP2 is a gene that signals your body to start depositing calcium, ALPL promotes mineralization, and CBFA1 is crucial in transforming smooth muscle cells into bone-like cells — none of which you want happening in your arteries. In other words, fisetin directly interrupts the dangerous transformation of your artery cells from smooth, flexible structures into hardened, calcium-filled tissues.

• Going deeper into fisetin’s effectiveness — The researchers observed that fisetin significantly reduced calcification markers across all experimental setups, proving it is consistently beneficial, and this wasn’t a minor improvement at all. It was substantial enough to suggest that regular intake of fisetin-rich foods or supplementation could effectively shield your arteries from harmful calcium buildup.

Interestingly, these benefits hinged strongly on one crucial enzyme called dual-specificity phosphatase 1 (DUSP1). When researchers turned it off, fisetin lost its protective effects completely. Even worse, shutting down this enzyme increased calcification, showing that DUSP1 is what fisetin activates to halt the hardening of arteries.

• Fisetin works right away — Time-related specifics were equally striking. In mouse models overloaded with vitamin D (a known way to rapidly induce artery calcification) the introduction of fisetin led to visible improvements in as little as two weeks. Calcium deposits were lower, showing fisetin works swiftly to prevent artery stiffening from progressing once introduced.

• Groups who will benefit the most from fisetin — The research strongly indicates that anyone already at risk from conditions like kidney disease, diabetes, or vitamin D overload (which excessively raises calcium levels) will likely see significant heart-health benefits from fisetin. These groups typically face higher risks of rapid vascular calcification.

Conversely, the effectiveness of fisetin compared to untreated scenarios was stark. Cells and tissues exposed to high phosphate and calcium without fisetin quickly became calcified, mirroring the conditions that lead to stiff, blocked arteries in people. But with fisetin treatment, those same tissues remained flexible and significantly less mineralized.

• A look into the biological processes — The central player in vascular calcification is a protein called p38 mitogen-activated protein kinase (p38 MAPK). Think of this protein as a harmful switch that, when activated by stress signals like excess calcium and phosphate, instructs your artery cells to harden and calcify.

Fisetin’s primary action involves activating DUSP1. When it raises the levels of DUSP1, p38 MAPK gets turned off, blocking the harmful signal pathway.

• Fisetin also helps maintain balance in cell signaling — Normally, cells in your arteries carefully regulate their internal calcium levels, but certain conditions disrupt this balance. High phosphate, chronic inflammation, and metabolic disorders upset calcium regulation, pushing smooth muscle cells toward calcification. By enhancing DUSP1 activity, fisetin restores balance, preserving the natural state of your arteries and safeguarding your cardiovascular system from unnecessary strain.

• The dual role of fisetin for your overall health — Not only does fisetin halt calcium buildup, it also addresses inflammation and oxidative stress, which are powerful contributors to artery disease.

Other Health Benefits of Increasing Fisetin Intake

In a meta-analysis published in Acta Scientific Nutritional Health,3 researchers investigated the different health-promoting effects of fisetin. Moreover, they highlighted its specific advantages for your cardiovascular system.

• Maintain lipid balance — This means your cholesterol and triglyceride levels become healthier. Animal studies showed substantial reductions in LDL cholesterol, commonly called “bad cholesterol,” and triglycerides after fisetin administration. This improvement is essential because lower LDL and triglycerides directly reduce your risk of plaque buildup in arteries, thereby dramatically lowering your chance of heart attack or stroke.

• Improve insulin sensitivity — This is a critical factor for managing and preventing Type 2 diabetes and its related cardiovascular complications. Laboratory tests showed improvements within weeks of fisetin supplementation, particularly on animal models of insulin resistance.

• Manage blood pressure — Several studies cited in the review demonstrated significant drops in blood pressure after fisetin was administered regularly. High blood pressure puts relentless strain on your heart and arteries, increasing risks of severe cardiac events.

• Control metabolic dysfunction — The most substantial cardiovascular benefits of fisetin appeared among test animal models. In these groups, fisetin not only normalized cholesterol levels and blood pressure, but also reduced inflammation. These benefits could also translate for human applications, too.

• Modulate the MAPK pathway — As noted in the previous study, this pathway triggers inflammatory responses in your blood vessels, contributing to plaque buildup and vascular damage if unchecked. Studies reviewed showed that fisetin blocks these inflammatory signals at their source, creating powerful protection against heart disease.

• Antioxidant capabilities — Antioxidants help neutralize harmful free radicals, and fisetin stands out because it specifically protects cardiovascular tissues. Previously published literature outlined in the featured study illustrated that fisetin directly scavenges damaging free radicals in heart cells, reducing oxidative stress and minimizing tissue damage.

When oxidative stress is controlled, your heart stays healthier and functions more effectively, significantly reducing your risks of long-term cardiovascular conditions.

• Anticancer properties — Interestingly, the researchers noted that fisetin helps fight cancer, specifically by activating tumor suppressor pathways through the p53 protein:4

“P53 is often referred to as the ‘guardian of the genome’ because it regulates critical cellular processes, such as DNA repair, cell cycle arrest, and apoptosis (programmed cell death), in response to cellular stress or DNA damage.

In many cancers, p53 is either mutated or downregulated, leading to uncontrolled cell growth and evasion of apoptosis. Fisetin has been shown to restore or enhance the function of p53, promoting cell cycle arrest and apoptosis in cancer cells.”

• Endothelial function support — Healthy endothelial cells are crucial for proper circulation, blood pressure control, and overall heart health, and fisetin was shown to help keep endothelial cells functioning optimally, maintaining healthy blood vessel dilation and smooth blood flow.

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How to Protect Your Arteries and Improve Cardiovascular Health

If you’re dealing with early signs of arterial stiffness or simply want to ensure your cardiovascular system remains strong, tackling the root causes is your best strategy. Here are my recommendations to help you effectively improve your heart health naturally:

1. Boost your fisetin intake through diet — Start incorporating more fisetin-rich foods into your meals daily. Strawberries, apples, onions, cucumbers, and even persimmons contain significant amounts of this beneficial flavonol. As the prior studies have shown, increasing your fisetin intake will help reduce the risk of artery calcification, as well as lower inflammation, and improve overall heart health.

2. Cut out ultraprocessed foods from your life — Avoiding ultraprocessed foods, especially those high in linoleic acid (LA) is one of the most effective steps to protect your cardiovascular system.

These synthetic products directly fuel inflammation and oxidative stress, which are major drivers of artery stiffness. Instead, replace these harmful choices with whole, nutritious foods. Ideally, swap high-LA vegetable oils with healthy fats instead, such as grass fed butter, ghee, or tallow.

For a detailed explanation of the dangers that LA poses to human health, I encourage you to read my study published in Advances in Redox Research.5 There, I discuss crucial topics, such as LA’s effect on cardiolipin, metabolic function, and gut microbiome.

3. Get moving with regular exercise — Make exercise a non-negotiable part of your routine. Whether it’s biking, swimming, or lifting weights, regular physical activity significantly reduces inflammation and insulin resistance, improving the flexibility and health of your arteries.

If you are new to exercise, I recommend you start walking. This simple act, done gradually and steadily, is one of the most effective forms of exercise anyone can do. Best of all, it’s an exercise that can’t be overdone. For an in-depth look at the benefits of walking, read “The Benefits of Walking — How to Get More Steps in This Summer.”

4. Lose excess weight — In relation to the previous point, excess weight leads to plaque buildup in your arteries, thus restricting blood flow to your heart. Ultimately, this affects your other organs, too, as they won’t get enough blood. To help you tackle the root cause of obesity, read “Study Challenges the Current Definition of Obesity.”

5. Boost your vitamin K2 intake — This nutrient serves as your body’s master regulator for calcium distribution, ensuring that it supports important functions instead of calcifying your arteries. That said, I recommend boosting your K2 intake via fermented foods, such as natto and homemade fermented veggies. Certain cheeses, such as Munster, Gouda, and Brie, are also rich in vitamin K2.

Frequently Asked Questions (FAQs) About Fisetin and Vascular Calcification

Q: What is vascular calcification, and why is it harmful?

A: Vascular calcification occurs when calcium builds up in artery walls, making them stiff and less flexible. This condition increases the risk of hypertension, heart attacks, and strokes, especially prevalent among adults over age 60.

Q: How can fisetin help prevent vascular calcification?

A: Fisetin, a naturally occurring flavonol found in strawberries, apples, and onions, prevents artery calcification by activating the enzyme DUSP1. This enzyme inhibits harmful signals (specifically the p38 MAPK pathway) that otherwise lead to hardened arteries.

Q: Who would benefit most from increasing fisetin intake?

A: Individuals with conditions like kidney disease, diabetes, or those experiencing excessive vitamin D intake can gain cardiovascular benefits by regularly consuming fisetin-rich foods or supplements.

Q: Beyond cardiovascular health, what other health benefits does fisetin provide?

A: Fisetin supports overall health by improving cholesterol and triglyceride levels, enhancing insulin sensitivity, lowering blood pressure, reducing oxidative stress, and exerting anticancer effects by activating the p53 tumor suppressor pathway.

Q: What dietary and lifestyle changes can I make to improve cardiovascular health?

A: To protect your heart and arteries, incorporate more fisetin-rich foods (like strawberries, onions, apples), eliminate ultraprocessed foods, increase physical activity, manage body weight, and consume vitamin K2-rich foods like fermented vegetables and specific cheeses (Gouda, Brie, and Munster).

Posted in Blood, Blood Pressure, Calcium, Cardiovascular, Processed Food, Stroke, Supplements, Vitamins, Weight Loss | No Comments »

Posted by: | Posted on: April 1, 2025

Slim Down Without Exercise? The NEAT Effect Explained


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/29/neat-effect.aspx

Analysis by Dr. Joseph Mercola     March 29, 2025

neat effect

STORY AT-A-GLANCE

  • Fidgeting and everyday movements contribute to non-exercise activity thermogenesis (NEAT), which is the energy your body uses for activities other than formal exercise, sleeping and eating; it helps maintain a healthy weight
  • These small movements aren’t just nervous habits but your body’s natural response to being sedentary for too long
  • Fidgeting improves focus and cognitive performance, making it especially beneficial for people with ADHD or attention challenges
  • Research shows fidgeting while sitting burns up to 30% more calories than staying completely still, contributing to better metabolic health
  • Simple workplace adjustments like standing desks, walking during calls or using fidget toys significantly increase your daily NEAT

Picture this: you’re stuck at your desk, your leg bouncing under the table, or you’re clicking your pen during a long phone call. You might think it’s just a nervous habit, but what if those wiggles are secretly boosting your health? Fidgeting — those little movements you can’t seem to stop — along with everyday actions like standing or pacing, do wonders for you.

These actions fall under a concept called non-exercise activity thermogenesis, or NEAT. In simple terms, NEAT is all the energy your body burns from anything other than sleeping, eating or intentional exercise. These small moves burn calories, lift your mood and even sharpen your focus.

Get ready to learn why you fidget, how these habits help your body and mind, and easy ways to add more movement to your day. Whether you’re at work or home, fidgeting and other activities that generate NEAT are your no-gym-needed trick to feeling great.

Your Body’s Secret Signal — What Fidgeting Really Means

Fidgeting is all those little things you do without thinking — tapping your foot, twirling your hair or playing with your keys. You’ve probably been doing it since you were a kid, even hearing “sit still!” from a teacher or parent. But it’s not just a quirk. It’s your body’s way of staying active when you’re forced to sit for too long — like during a boring class or a long car ride.

Your body doesn’t like being stuck in one spot, and fidgeting is its way of saying, “I need to move!” This restlessness is a natural signal, pushing you to get up and shake things off, even just a bit.1

• Why do you fidget? — It’s simple: you’re not built to stay frozen. Sitting for hours — at your desk, on the couch or in traffic — makes your body antsy. Fidgeting is like a mini rebellion against sitting still. It’s your way of breaking free, even if you don’t realize it.

• Fidgeting is about more than comfort — It’s about keeping your energy flowing. Next time you catch yourself bouncing your knee or drumming your fingers, don’t stop. Your body’s sending you a message, and it’s smarter than you think.

• Fidgeting helps you focus — Ever notice how twirling a pen keeps your mind from drifting during a dull meeting? That’s not a coincidence. Studies show these small movements make your attention sharper, especially if sitting still feels impossible.2 For some people — like those with attention deficit hyperactivity disorder (ADHD) — fidgeting is a lifesaver.3

It keeps their brain on track when it wants to wander. So, if you’ve ever felt bad about not sitting perfectly still, relax — it’s helping you more than you know.

NEAT — The Hidden Power of Everyday Movement

Now, let’s talk about NEAT, which is generated not only when fidgeting but also when standing to stretch or walking to grab a snack. These small moves don’t feel like much, but they’re a big deal for your health. NEAT is all about keeping you moving throughout the day, even when you’re not hitting the gym or running laps.

• How NEAT works — Every little wiggle or step burns calories. The more you move, the more energy you use. The Art of Manliness explains that NEAT keeps your metabolism — the process that turns food into fuel — running smoothly.4

When you sit still for hours, your body slows down, burning almost nothing. But start fidgeting or pacing, and it’s like flipping a switch — your body gets busy again. It’s not about sweating it out; it’s about keeping things humming all day long.

• Science backs up NEAT’s benefits — A study published in BMJ Open Sport & Exercise Medicine found that fidgeting while sitting burns up to 30% more calories than staying still.5

That’s right — just tapping your foot or shifting in your chair makes a difference. Stand up or walk around, and you could burn even more. You don’t need to run a marathon to see results. These tiny boosts add up over hours, days and weeks, helping your body stay healthy without extra effort.

Think of NEAT like background music in a store. You don’t always notice it, but it keeps the place alive. Your small movements are the same — quiet and steady, but always working to keep you feeling good. So, instead of sitting like a statue, let yourself fidget or stretch. It’s an easy way to give your body a lift without even trying.

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Small Moves, Big Benefits — How Fidgeting Improves Your Life

So, how do fidgeting and NEAT help you? Let’s start with your body.

• Maintain a healthy weight — These little moves are like a sneaky workout you don’t even notice. Every tap or stretch burns extra calories, which help keep your weight steady and lower your chances of big health problems like diabetes or heart issues.6 It’s not about losing tons of weight fast; it’s about giving your body a steady, gentle boost.

• Your mind gets a lift — Feeling stressed out? Fidgeting calms you down. It’s a natural way to let off steam when life gets heavy.7 And if you need to focus, those small moves clear your head. They’re like a reset button, especially for people — like those with ADHD — who do better when they’re moving. Whether you’re stuck on a tough task or just feeling antsy, fidgeting helps keep you steady and sharp.

Forget the idea that fidgeting means you’re distracted or rude. It’s not a problem — it’s a perk. Your body’s built to move, and these little habits are its way of keeping you healthy and happy. So, next time someone gives you a funny look for tapping your foot, just smile. You’re not fidgeting for no reason — you’re doing your body and mind a favor.

How Do You Add More Movement to Your Day?

Ready to make fidgeting and NEAT work for you? You don’t need a gym or fancy gear — just a few easy tweaks.

• NEAT at work — At work, try boosting your NEAT without even breaking a sweat. Switch to a standing desk with a walking pad, swap out your chair for a balance ball or stand up and stretch every hour. Pace during phone calls instead of sitting. Skip the email and walk to a coworker’s desk for a quick chat. These small swaps add up fast, keeping your body active and your energy up.

• Want to fidget on purpose? — Keep a stress ball or fidget toy on your desk. Squeeze it while you think, or tap your toes under the table while you type. Even tiny moves like stretching your arms or bouncing your knee help keep you going. Don’t worry about looking silly — nobody’s judging, and your body will thank you. These little habits are perfect for long meetings or late-night work sessions when you need a pick-me-up.

• NEAT at home — At home, get creative with your movement. Stand while folding laundry or march in place during TV commercials. Fidget with your hands while reading a book or waiting for dinner to cook. Turn chores into fun — dance while vacuuming or do leg lifts while brushing your teeth. These aren’t extra jobs; they’re simple ways to sneak more action into your day.

You don’t need to change everything at once. Start small — stand up every hour or wiggle your legs during your next video call. Little steps turn into big wins, and soon you’ll notice you feel better, lighter and more awake. Your body’s ready to move, so why not let it?

Harness NEAT to Stay Healthy

Fidgeting and NEAT aren’t just random habits — they’re your body’s way of keeping you healthy and happy. These tiny movements burn calories, ease stress and help you focus, all without a gym or extra time. You’ve learned why you fidget, how NEAT powers up your day and simple tricks to move more without even thinking about it. So, don’t hold back — embrace it.

Try one small change: stand during your next call, grab a fidget toy or pace while you think. You’ll be surprised how great it feels. Your body’s made to move, even in little ways. Next time you catch yourself tapping your foot, don’t stop — smile instead. You’re giving your health a high-five, one wiggle at a time.

FAQ About Fidgeting and NEAT

Q: What is NEAT?

A: NEAT is the energy you burn doing everyday stuff — like fidgeting, standing or walking around. It’s not a workout, but it adds up to keep you healthy.

Q: Can fidgeting really help me lose weight?

A: Yes, fidgeting burns extra calories all day. Research shows it boosts your burn by 30%, helping you stay fit over time. While not a replacement for a healthy diet and exercise, fidgeting contributes to a gradual and sustainable weight management strategy.

Q: Is fidgeting bad for you?

A: No, it’s a natural way to stay active. It improves your focus, cuts stress and lifts your mood. In fact, suppressing the urge to fidget could actually increase stress levels and reduce cognitive performance.

Q: How can I fidget more at work?

A: Keep a stress ball or toy at your desk, tap your toes or stretch while you work. Replace your chair with a balance ball, stand or pace during calls for a bonus boost. Setting reminders to stand up and move every hour helps you consciously increase your NEAT throughout the workday.

Q: Does fidgeting help with focus?

A: Yes, it’s like a brain refresh, keeping you sharp during long tasks — perfect if sitting still makes your mind wander. For individuals with ADHD, fidgeting is an important self-regulation tool that helps maintain attention and reduce impulsivity.

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Posted by: | Posted on: March 2, 2025

Hidden Fat in Muscle Is a Silent Threat to Heart Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/01/hidden-muscle-fat.aspx

Analysis by Dr. Joseph Mercola     March 01, 2025

hidden muscle fat

STORY AT-A-GLANCE

  • Even with a normal body mass index (BMI), intermuscular fat (IMAT) infiltrates muscles, promoting inflammation and increasing cardiovascular risks like heart failure and heart attacks
  • Research links high IMAT and low muscle density to impaired coronary microcirculation, independent of BMI, significantly raising the risk of major heart-related events
  • A study found that lower skeletal muscle density, signifying more intramuscular fat, is linked to a 24% higher risk of death and 46% higher cardiovascular mortality
  • Research shows that body fat percentage more accurately predicts cardiovascular risk factors than BMI, exposing dangers in “normal weight obesity”
  • Strength training, cutting seed oils, prioritizing gut health and tracking body fat percentage are key strategies to combat hidden muscle fat and protect heart health

Body mass index (BMI) is a value many people keep an eye on, believing it to be a key indicator of their health and weight, yet this metric alone falls short of telling the whole story when it comes to your heart. Even if you have a “normal” BMI, thinking you’re in the clear, a danger could still be present within your body.

Deep within your muscles, unseen and unconsidered by simple weight measurements, resides a type of fat that poses a silent threat to your cardiovascular system. This “hidden” fat, scientifically referred to as intermuscular adipose tissue, or IMAT, quietly infiltrates your muscles and accumulates even if your BMI is in the healthy range. IMAT is not inert; it’s a metabolically active tissue that promotes inflammation and disrupts normal metabolic processes.

This infiltration of fat has a particularly damaging effect on the delicate network of small blood vessels in your heart, increasing the risk of major cardiovascular events like heart failure and myocardial infarction, or heart attack. This dangerous process often occurs without noticeable symptoms in its early stages, making IMAT a health hazard that often progresses undetected.

If elevated levels of IMAT are ignored, the consequences are steep, often culminating in coronary microvascular dysfunction, a serious condition that significantly elevates your likelihood of heart failure, heart attacks and even death. Now, research is bringing these silent dangers into the light, beginning with a pivotal study published in the European Heart Journal that uncovers the intricate link between muscle fat and microvascular issues in the heart.1

Muscle Fat Quantity Impacts Heart Function

Research published in the European Heart Journal revealed a concerning link between the fat content in your muscles and the well-being of your heart.2

This study sought to understand just how skeletal muscle fat, another term for IMAT, influences coronary microvascular function and subsequent cardiovascular health outcomes. The researchers aimed to determine if the quality of your muscles, specifically the amount of fat within them, plays a role in heart issues, independent of overall body weight.

To conduct this analysis, researchers employed advanced cardiac imaging on 669 individuals undergoing evaluations for coronary artery disease.

These patients, who had normal heart function and no major blockages in their arteries, were monitored for a median of six years. The study measured subcutaneous adipose tissue (SAT), skeletal muscle (SM) and IMAT in each participant. A clear and concerning pattern emerged: reduced skeletal muscle mass and elevated IMAT levels were directly associated with a decrease in coronary flow reserve (CFR).

Considering these results, it’s important to understand what CFR signifies: it’s a measure of how well your heart’s small blood vessels, known as microvasculature, are functioning.3 When CFR is diminished, it indicates coronary microvascular dysfunction (CMD), meaning these tiny vessels are not dilating and responding to stress as they should, which is important for delivering oxygen-rich blood to your heart muscle.

“Decreased SM and increased IMAT, but not BMI or SAT, remained independently associated with decreased CFR,” the study authors stated.4 Essentially, this means that the amount of fat nestled within your muscles is a key factor in the health of your heart’s microcirculation, regardless of your overall body weight or the fat just under your skin.

The implications extend further, as the study also established that both reduced CFR and elevated IMAT were independently linked to an increased risk of major adverse cardiovascular events (MACE).5

MACE is a composite endpoint that includes serious heart-related issues such as death, heart attack or heart failure. This highlights that the fat content in your muscle is not merely a bystander but an active contributor to cardiovascular risk, acting independently of what your BMI suggests.

For every single percentage point increase in what they termed “fatty muscle fraction” — the ratio of IMAT to total muscle tissue — individuals faced a 7% increased risk of experiencing major adverse cardiovascular events.6

The study also identified a particularly high-risk group: individuals who presented with both CMD and elevated IMAT. This combination of factors, CMD and fatty muscle, pinpoints a novel cardiometabolic risk profile that stands apart from conventional obesity measures or typical cardiovascular risk factors.

Ultimately, this research emphasizes that the quality of your skeletal muscle, specifically the amount of fat infiltrated within it, is tightly interwoven with the function of your coronary microvasculature and acts as a predictor of cardiovascular health, overshadowing the importance of BMI alone.

Lower Muscle Density Linked to Higher Death Risk in Aging Men

Research published in The Journal of Gerontology further emphasizes the role of muscle composition, this time focusing on how the density of your muscles relates to overall longevity, particularly in older men.7

This research honed in on a specific aspect of intramuscular fat measured by assessing what’s called “skeletal muscle density” and investigated its connection to mortality in a group of 1,063 older men. Muscle density is basically an indicator of how much fat is mixed in with your muscle fibers. Lower density means more fat infiltration within the muscle.

The goal was to see if having more fat within the muscle itself could predict the risk of death from any cause, as well as specifically from cardiovascular diseases. Over an average follow-up period of 7.2 years, the researchers tracked the health outcomes of these men.

They discovered that lower skeletal muscle density was significantly associated with an increased risk of both all-cause mortality — death from any cause — and cardiovascular disease mortality — death specifically from heart-related issues.

In fact, for every standard deviation decrease in skeletal muscle density, the risk of all-cause mortality increased by 24%, and the risk of cardiovascular disease mortality jumped by a significant 46%.

This study shows that as muscle density decreases — signifying more intramuscular fat — the likelihood of dying, especially from heart-related problems, rises considerably in older men. This association remained strong even after the researchers accounted for other factors that could influence mortality, such as overall body fat, fat around the trunk, lifestyle choices, existing health conditions and even frailty.

Interestingly, while intermuscular fat — the type of fat emphasized in the previous study8 — was also measured in this research, it did not show a significant independent association with mortality after these comprehensive adjustments.9

This distinction doesn’t diminish the importance of intermuscular fat, but rather adds another layer to our understanding of how different types of muscle fat impact health in distinct ways. Specifically, for older men, the density of their muscles appears to be a particularly telling sign for their long-term health and survival.10

Another study highlighted a more accessible and perhaps more directly actionable metric: body fat percentage, and how it stacks up against the commonly used BMI in predicting cardiovascular risks.11

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Is Body Fat Percentage a Superior Heart Health Indicator?

Moving beyond muscle-centric measurements, a study featured in the Brazilian Journal of Medical and Biological Research provides a compelling perspective on assessing overall body composition, specifically asking whether BMI or percent body fat (PBF) is more effective at predicting cardiovascular risk.12 To explore this, researchers analyzed data from 3,859 adult Han Chinese participants who underwent routine health examinations.

The study group was divided into four categories based on whether they had normal or abnormal levels of BMI and PBF. This categorization allowed the researchers to directly compare how well each measure, BMI and PBF, correlated with various cardiovascular risk factors, such as high blood pressure, elevated blood glucose and unhealthy lipid levels.

PBF emerged as a significantly better predictor of cardiovascular risk factors compared to BMI. When researchers accounted for factors like age, gender, lifestyle and family history of obesity, they observed that PBF strongly correlated with blood glucose and lipid levels. Conversely, BMI showed a much weaker and, in some cases, non-existent correlation with these same health markers.

This is a powerful statement, suggesting that the proportion of fat in your body is more tightly linked to your cardiovascular risk than your overall weight in relation to height, which is what BMI measures.

Further, individuals with a normal BMI but an abnormal PBF — essentially those who might appear healthy weight-wise but have a high percentage of body fat — exhibited a cardiovascular risk profile similar to those with both high BMI and high PBF. This suggests that relying solely on BMI is misleading, as it underestimates the cardiovascular risks in individuals who are “normal weight obese” — having a healthy weight based on BMI but carrying too much body fat.

In essence, when it comes to predicting your risk of cardiovascular issues, your body fat percentage provides a more reliable and accurate gauge than your BMI. This is particularly important because BMI cannot differentiate between muscle mass and fat mass.13 Someone with a high BMI might be muscular and healthy, while another with a normal BMI could have excess body fat and be at higher risk.

Practical Steps to Take Charge of Your Heart Health

Now that you understand the serious implications of hidden muscle fat for your heart, the good news is that you are not powerless against this silent threat. By making informed lifestyle adjustments, you directly tackle the root causes of increased muscle fat and move toward a healthier heart. Here are four key actions to incorporate into your life, starting today.

1. Reduce your consumption of ultraprocessed foods — Ultraprocessed foods are rich in seed oils, which contain unhealthy fats like linoleic acid (LA). The primary reason why excess LA is harmful to your health is because it disrupts your cellular powerhouses — the mitochondria. Think of mitochondria as tiny energy factories in your cells that produce adenosine triphosphate (ATP), the essential fuel that keeps your cells running and repairing themselves.

Without energy, your cells can’t repair and regenerate. Further, when you consume LA, it undergoes various metabolic processes, leading to the formation of bioactive metabolites like oxidized linoleic acid metabolites (OXLAMs) and arachidonic acid (AA). These metabolites interfere with insulin signaling, a component in maintaining your blood glucose levels.

In addition, when you consume high levels of LA, your body produces more proinflammatory eicosanoids, which trigger chronic low-grade inflammation. By promoting an inflammatory environment, excessive LA consumption not only disrupts your metabolic balance but also accelerates the progression toward chronic diseases and obesity.

I recommend keeping your LA intake below 5 grams a day. To achieve this, eliminate seed oils and even fruit-based oils like olive or avocado from your diet, as these are often mixed with less expensive seed oils. Instead, use ghee, butter or beef tallow. It’s advisable to avoid dining out as well, since most restaurants use seed oils in their cooking, sauces and dressings.

Additionally, limit your consumption of chicken and pork, which are typically high in LA due to their grain-based diets.

2. Embrace strength training — If you aren’t already, make strength training a cornerstone of your exercise routine. Lifting weights or doing resistance exercises isn’t just about building bigger muscles; it’s fundamentally about improving the quality of your muscles.

Consistent strength training helps decrease fat infiltration within your muscles and increases muscle density, the very factors that studies14,15 have linked to better cardiovascular health and longevity. Aim for 30 to 60 minutes of strength training per week, targeting all major muscle groups.

3. Boost your gut health for natural weight management — Sustainable weight loss isn’t about quick fixes, it requires a holistic approach that involves gut health. A balanced gut provides a favorable environment for beneficial bacteria that assist in maintaining a healthy weight for good. For example, beneficial bacteria like Akkermansia are often lacking in those struggling with obesity.16

When Akkermansia is abundant in your gut, it acts almost like “nature’s Ozempic.” Drugs like Ozempic are synthetic versions of glucagon-like peptide-1 (GLP-1), but Akkermansia naturally boosts your body’s GLP-1. This hormone, produced by L cells in your colon, is a key player in regulating your appetite and blood sugar.

As a central coordinator, GLP-1 is intricately involved in directing your body to release insulin, delaying stomach emptying and informing your brain that you’re full. These factors naturally reduce hunger, which is why drug companies have created synthetic GLP-1 in the form of Ozempic and Wegovy.

Akkermansia is essential for a healthy microbiome, however it’s important to eliminate all seed oils from your diet for at least six months before starting an Akkermansia supplementation program.

This ensures you’re able to restore mitochondrial function and maintain a gut environment where Akkermansia can thrive. When selecting Akkermansia supplements, choose those that use advanced, timed-release capsules or microencapsulation technology.

These methods keep the bacteria dormant and protected until they reach your colon, typically within two to four hours after ingestion, ensuring that a higher number of live bacteria survive the journey through your digestive system.

4. Get an accurate measure of your body fat — Instead of relying on BMI, find out your body fat percentage. Body fat calipers and smart scales are two simple and affordable ways to track your body fat percentage. Calipers allow for a hands-on approach by measuring skinfold thickness at key areas of your body, providing a reasonably accurate estimate when used consistently.

They’re ideal for those who prefer a manual method and want to track progress over time. Smart scales, on the other hand, offer a quick and convenient alternative by using bioelectrical impedance analysis (BIA) to estimate body fat. While hydration levels affect their accuracy, they’re useful for getting a general trend of body composition. Combining both methods provides a more reliable picture of your progress.

Other more accurate measurements of obesity include waist-to-hip and waist-to-height ratios. An ideal waist-to-hip ratio is 0.7 for women and 0.8 for men. The ideal waist-to-height ratio for adults falls between 0.40 and 0.49.17

A ratio below 0.40 may suggest being underweight, while a ratio between 0.50 and 0.59 indicates excess weight and an increased risk of metabolic and cardiovascular diseases. A ratio of 0.60 or higher signals obesity and a significantly higher health risk. For children ages 6 to 18, a ratio below 0.46 is considered healthy, while anything above this threshold suggests an increased risk of obesity-related health issues.

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Posted by: | Posted on: February 24, 2025

Ozempic Linked to 19 Adverse Health Events


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/02/22/ozempic-linked-to-19-adverse-health-events.aspx

Analysis by Dr. Joseph Mercola     February 22, 2025

STORY AT-A-GLANCE

  • GLP-1 receptor agonists like Ozempic and Wegovy, originally intended as diabetes medications, have gained popularity for weight loss, leading to global shortages despite having modest benefits
  • Research shows these drugs reduce seizures and substance addiction risks, but they increase the likelihood of 19 other health conditions, including fainting, kidney problems and pancreatic issues
  • Common side effects include nausea, diarrhea, vomiting and abdominal pain, with potential risks of acute pancreatitis and thyroid cancer, making the trade-off dangerous for users
  • Ozempic’s manufacturer Novo Nordisk reported $40.6 billion in revenue, highlighting how the “magic pill” mentality and ultraprocessed food consumption create a profitable cycle for pharmaceutical companies and food manufacturers
  • Instead of relying on weight loss drugs, focus on optimizing cellular energy production through dietary changes, avoiding vegetable oils and supporting your gut and mitochondrial health

By now, most people around the world have heard of Ozempic and Wegovy, which are GLP-1 receptor agonists. These drugs, originally made for treating Type 2 diabetes, cause rapid weight loss, thus attracting individuals who have been struggling to lose weight for a long time. In fact, the effectiveness of these drugs has led to a global shortage.1 However, as with many other drugs that promise immediate results, there’s a catch.

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Ozempic Hailed as a ‘Miracle Drug,’ but the Downsides Are Sinister

A report from The Epoch Times2 covered a study published in Nature Medicine,3 showing the impact of certain GLP-1 receptor agonists, sold under brand names such as Ozempic and Wegovy. As noted by The Epoch Times, “The media, patients, and even some doctors have dubbed the medications ‘miracle drugs’ because of their profound weight-loss effects.”4

In addition to weight loss, the study also noted that these drugs also lower the risk of “seizures and addiction to substances such as alcohol, cannabis, stimulants and opioids.”5 It’s believed that these drugs affect the brain’s neurological pathways related to reward and impulse control, explaining how these changes in behavior occur.6

Despite these benefits, the researchers caution potential, as there’s a dark side to these drugs that mainstream media and Big Pharma do not want you to see. According to the report, Ozempic increases your risk of developing a slew of other serious health conditions:7

“Researchers warn that these benefits come with an increased risk of 19 health conditions, such as syncope (fainting), arthritic disorders, and kidney and pancreatic problems.”

Similarly, a 2022 study found that commonly reported problems include nausea, diarrhea, vomiting and abdominal pain. An increased risk for acute pancreatitis and thyroid cancer was also noted.8 Meanwhile, Nature Medicine claims the benefits are “modest” at best:9

“While GLP-1RA drugs display effectiveness against a wide array of health problems, the magnitude of associated benefits is modest — about a 10% to 20% reduction for most outcomes.”

A Closer Look at the Research

The Nature Medicine study analyzed 215,970 diabetics using GLP-1 receptor agonists and compared them to multiple control groups: 159,465 taking sulfonylureas, 117,989 using DPP-4 inhibitors, and 258,614 on SGLT2 inhibitors. An additional control group of 536,068 used all three medications, while a separate baseline group of 1,203,097 received only standard care.10

They then produced a master list of health outcomes related to GLP-1 agonist receptor usage. As noted by The Epoch Times, while these drugs produced benefits, there were also significant adverse health outcomes:11

“Compared to usual care, GLP-1RA use was associated with a reduced risk of substance use and psychotic disorders, seizures, neurocognitive disorders (including Alzheimer’s disease and dementia), coagulation disorders, cardiometabolic disorders, infectious illnesses and several respiratory conditions.

There was an increased risk of gastrointestinal disorders, hypotension, syncope, arthritic disorders, nephrolithiasis, interstitial nephritis and drug-induced pancreatitis associated with GLP-1RA use compared to usual care. The results provide insights into the benefits and risks of GLP-1RAs and may be useful for informing clinical care and guiding research agendas.”

In a report by GoodRx, Stacia Woodcock, PharmD., outlines the mechanisms that lead to weight loss and other supposed benefits related to taking these drugs:12

• They signal your pancreas to release more insulin — After a meal, your blood glucose levels go up. Usually, the pancreas releases insulin when this happens to lower blood glucose levels. But in Type 2 diabetics, the body doesn’t always release enough. Incretin mimetics work on the pancreas to help raise insulin levels after you eat, which then lowers your blood glucose level.

• They increase your body’s sensitivity to insulin — Your body may also not respond as well to insulin if you’re diabetic. Incretin mimetics help increase insulin sensitivity, so your body can respond better to insulin when it’s released.

• They tell your liver to stop making glucose — This helps stop the production of new glucose to keep blood levels down.

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The Cycle of Ultraprocessed Food and Ozempic Wrecks Public Health

As the weight-loss effects of GLP-1 receptor agonists gained widespread attention, Big Pharma’s profits in this market skyrocketed. According to The New York Times, Novo Nordisk, the maker of Ozempic and Wegovy, reported $40.6 billion in revenue in 2024; this figure is expected to jump by 16% to 24% in 2025.13

In the Tucker Carlson Show interview featured above, Dr. Casey Means, a Stanford-educated surgeon now focusing on functional medicine, expounds on the idea that a “magic pill” that causes weight loss and other supposed benefits appeals to millions of users:14

“I think it’s very dark. It’s a stranglehold on the U.S. population. Almost like solidifying this idea that there is a magic pill — I mean, literally, the book by Johann Ari is called ‘Magic Pill’ — and convincing us that, you know, salvation from our chronic health issues is going to be found in a shot when we are living in a toxic stew that’s destroying our cellular biology.”

Elsewhere in the interview, Means shares how ultraprocessed food contributes to obesity, thus cycling back to taking drugs that cause weight loss. In the end, only Big Pharma and Big Food are the real winners here, as millions of adults struggle with the damage they cause:15

“We are the only species in the world that has an obesity and chronic disease epidemic, the only species in the world that has a chronic disease and obesity epidemic because of ultraprocessed food.

You think about every other animal in the wild — they’re eating real, natural foods except for domesticated animals, which are also getting chronic diseases just like humans because they’re eating our food. But every other animal, they’re able to regulate their satiety. They’re not eating themselves to death like we are. We’re literally eating ourselves to death …

This could be on track to be the most profitable medication ever in human history. It will be if the powers that be let it. And what the unfortunate part is that it doesn’t take our bodies out of the toxic stew that’s crushing our biology. Yes, we may melt some fat and muscle without changing any of the other levers that we just talked about that are crushing our biology. So, this is not the public health solution.”

Practical Ways to Address Underlying Metabolic Challenges

I believe the key to maintaining a healthy weight is optimizing your cellular energy production. This requires a multifaceted approach that takes effort to implement, but it leads to safer, healthier results — something GLP-1 receptor agonists don’t offer. With that in mind, here are my recommendations:

1. Avoid Ozempic and other GLP-1 agonist receptor drugs — The most obvious strategy is avoiding GLP-1 agonist receptors in the first place. If you’re tempted to start, you owe it to yourself to read the study to understand the dangers.

Pills and injections offer short-term relief, but they often mask deeper imbalances in how your cells produce and use energy. Real improvement happens when you remove the factors that strain your metabolism rather than rely on a drug to force quick weight loss.

2. Remove vegetable oils from your diet — If you regularly consume ultraprocessed foods, I recommend stopping right now and replacing them with real, whole foods. Processed foods contain linoleic acid-rich vegetable oils that disrupt your metabolic pathways and alter how your body stores fat. Instead, cook your meals using tallow, grass fed butter or coconut oil.

To protect your health from further damage, limit your intake of linoleic acid to less than 5 grams per day from all sources. I recommend using Cronometer, an online food tracker, so you don’t go over this recommended range.

3. Shift your carbohydrate sources gradually — Avoid making sudden dietary changes that can shock your system. If your gut is compromised, start by introducing easily digestible carbohydrates like whole fruit or white rice before incorporating more complex carbs.

For severe gut issues, sip dextrose water throughout the day as a temporary aid to support healing, but limit its use to about two weeks. The goal is to provide your cells with a steady source of easy-to-digest, healthy carbohydrates for energy.

4. Consider your protein and collagen intake — I suggest aiming for 0.8 grams of protein per pound of lean body mass and balancing that amount so that about one-third comes from collagen. Doing this supports muscle maintenance, tissue repair and hormone balance.

If you exercise frequently, you would probably do well with a higher intake, but take it slow and listen to how your body responds. Stable protein intake is foundational for regulating cravings and stabilizing energy.

5. Support your gut and mitochondrial health with other healthy habits — I recommend getting daily sunlight exposure while being mindful of timing. If your diet previously included vegetable oils, avoid intense midday sun for at least six months to reduce the risk of sunburn and skin damage. Additionally, grounding in low-EMF environments can be beneficial if available — oceans, particularly in North America, tend to be the safest option.

In addition, moderate-intensity movement, such as walking, supports cellular energy production and aids in weight management. Gradual, consistent effort in these areas strengthens your metabolism and leads to lasting health improvements. I believe this approach is far superior to relying on a so-called “magic” drug like Ozempic.

Boost Your GLP-1 Naturally with Akkermansia

The idea of a quick-fix pill may be tempting, but it comes at a long-term cost to your health. A better approach is to naturally boost your GLP-1 levels by supporting Akkermansia, a beneficial gut probiotic that produces a GLP-1-inducing protein. As noted in one study:16

“A. muciniphila increases thermogenesis and glucagon-like peptide-1 (GLP-1) secretion in high-fat-diet (HFD)-induced C57BL/6J mice by induction of uncoupling protein 1 in brown adipose tissue and systemic GLP-1 secretion.”

Many people lack Akkermansia due to various reasons, such as impaired mitochondrial function or an environment that is inhospitable to beneficial gut bacteria. Ideally, Akkermansia should comprise 3% to 5% of your total gut microbiome and it plays many different roles aside from promoting GLP-1.

For example, Akkermansia has the ability to produce mucin, which is a thick, gel-like substance that protects the gut lining from harmful pathogens, irritation from stomach acid and enzymes, as well as mechanical damage. Moreover, mucin helps nourish the gut bacteria already existing in your gut.

To boost Akkermansia naturally, eat plenty of berries and inulin-rich foods such as garlic, asparagus, bananas and leeks. Note, however, that if your gut health is currently out of whack, introducing high amounts of dietary fiber in your system all at once can worsen your gastrointestinal symptoms. So, work on healing your gut first, then gradually increase fiber intake.

Posted in Alzheimer's, Brain, Cancer, Cardiovascular, Diabetes, Food, Glucose, Infection, Insulin, Liver, Mortality, Processed Food, Weight Loss | No Comments »

Posted by: | Posted on: January 23, 2025

How Meal Timing Impacts Your Blood Sugar Levels


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/01/23/meal-timing-and-blood-sugar-control.aspx

Analysis by Dr. Joseph Mercola     January 23, 2025

meal timing and blood sugar control

STORY AT-A-GLANCE

  • Your body has an internal clock (circadian rhythm) that affects various functions, including your sleep patterns, hormones and digestion
  • The circadian rhythm also affects how your body processes food. Your metabolism, the process of turning food into energy, follows this daily rhythm
  • A recent study found that “late eaters” (those who consume 45% or more of calories after 5 p.m.) had poorer blood sugar control, regardless of weight or diet
  • Eating later in the day disrupts your body’s natural ability to metabolize glucose due to reduced insulin secretion and sensitivity at night
  • Consuming a healthy breakfast, avoiding late-night snacks and distributing carbohydrates throughout the day are key strategies for managing blood sugar

Have you ever felt that afternoon slump after a big lunch or found yourself wide awake after a late-night snack? These experiences aren’t random. Your body operates on an internal clock, much like a built-in schedule, called the circadian rhythm, and it affects everything, including your sleep patterns, hormones and digestion.

A recent study demonstrates another area that the circadian rhythm controls, particularly your blood sugar levels. It provides an interesting insight — it’s not just what you eat that matters; when you eat your meals do too, meaning that timing your meals based on your circadian rhythm significantly impacts your glucose levels and, ultimately, your overall health.1

‘Late Eaters’ Have Higher Glucose Levels and Are More Prone to Weight Gain

A study published in the journal Nutrition & Diabetes found that people who tend to eat later in the day have a higher risk of problems with blood sugar control. This means their bodies have a harder time regulating glucose, the main sugar found in the bloodstream.2

The researchers studied 26 people between the ages of 50 and 70 who were either overweight or obese and had either prediabetes or Type 2 diabetes. They divided the participants into two groups based on when they ate their meals — “early eaters” who ate most of their calories before evening and “late eaters” who ate almost half (45% or more) of their calories after 5 p.m.

To make sure the comparison was fair, both groups ate the same types and amounts of food. The only difference was their eating schedule. Participants used a mobile app to record all their meals.

The study’s key finding was that people who ate more later in the day had more trouble managing their glucose tolerance — their body’s ability to absorb glucose and use it for the brain and tissues — no matter their weight or what kinds of foods they ate. These “late eaters” also tended to eat more carbohydrates and fats in the evening. According to the researchers:

“Adding to previous findings on the detrimental effect of late eating on BMI [body mass index] and metabolism and its association with poorer diet, we now observed that the association of LE [late eaters] with poorer glucose tolerance is independent of greater body weight, fat mass, calorie amount, or poorer diet composition.”3

Dr. Diana Díaz Rizzolo, a member of the Faculty of Health Sciences, UOC and the study’s lead author, explained:

“The body’s ability to metabolize glucose is limited at night, because the secretion of insulin is reduced, and our cells’ sensitivity to this hormone declines due to the circadian rhythm, which is determined by a central clock in our brain that is coordinated with the hours of daylight and night.”4

Our Inner Timekeeper — The Circadian Rhythm and Your Metabolism

Think of your body as a finely tuned orchestra. Each organ and system have a role to play, and the circadian rhythm is the sync over a 24-hour period. Just like a conductor uses a baton, our bodies use light conductor, keeping everything in and darkness to stay on schedule.

Sunlight signals our bodies to release hormones like cortisol, which helps us feel alert and gives us energy. When darkness falls, our bodies produce more melatonin, a hormone that promotes relaxation and prepares us for sleep.5

This internal clock also affects how our bodies process food. Our metabolism, the process of turning food into energy, follows this daily rhythm. For example, our bodies are usually better at using insulin — a hormone that helps move sugar (glucose) from our blood into our cells for energy — in the morning.6 Insulin acts like a key that unlocks the door to your cells, allowing sugar to enter and provide energy. This is why our bodies handle sugars more efficiently earlier in the day.

This brings us to an important area of research called chrononutrition, which looks at how our eating patterns line up with our internal clock.7 As the featured study illustrates, consistently eating at times that don’t match our natural rhythms, like frequently eating late at night, throws off our metabolism.8

This is especially relevant for shift workers who often have irregular sleep and eating schedules and are more likely to experience metabolic problems.9 When your circadian rhythm is disrupted, it leads to insulin resistance. This makes it harder for sugar to get into your cells, leading to high blood sugar levels and increasing the risk of Type 2 diabetes.10

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When You Eat Matters — Meal Timing and Blood Sugar Control

Now that we understand how our internal clock affects metabolism, let’s look at how the timing of our meals specifically impacts blood sugar control. Here’s how breakfast, late-night eating, how often you eat and even intermittent fasting affect your blood sugar:

• Skipping breakfast — Skipping breakfast could set you up for blood sugar problems throughout the day. Research shows that people who skip breakfast often have bigger blood sugar spikes after lunch and dinner.11 It’s as if skipping breakfast makes your body less efficient at handling sugar later on, creating a ripple effect throughout the day.

• Night owl nibbling — Late-night snacking is a common culprit when it comes to blood sugar issues. Your body is like a factory that powers down at night. Just like a factory slows its operations, your body’s ability to process sugar also slows down in the evening.

Eating late at night is like asking the factory to suddenly ramp up production when it’s already winding down. This leads to weight gain and increases the risk of Type 2 diabetes. Considering that our ancestors likely ate most of their food during daylight hours when they were active, aligning our eating habits more closely with this natural pattern is beneficial.

• Spreading the carb load — The frequency of your meals also plays an essential role in blood sugar management. Instead of eating three large meals, try spreading your carbohydrate intake throughout the day with smaller, balanced meals and snacks.

This helps avoid high blood sugar spikes that happen after eating a lot of carbs at once. It’s like giving your body small, manageable doses of fuel instead of one big overload, allowing it to process the sugar more steadily.

• Intermittent fasting — Another approach to consider is intermittent fasting (IF), which involves cycling between periods of eating and fasting. Some studies suggest IF improves how well your body uses insulin and helps lower blood sugar levels.

There are different ways to do IF, such as the 16/8 method (eating within an 8-hour window and fasting for 16 hours) or the 5:2 diet (eating normally for five days and restricting calories for two).

Implement Healthier Habits with These Strategies

Now that you understand how meal timing affects your blood sugar, below are some easy-to-follow tips to improve your eating habits:

• Make breakfast a priority — Think of breakfast as the first log you put on the fire of your metabolism each day. It gets things going and sets the tone for your blood sugar control. When you skip breakfast, it’s like trying to start a fire with damp wood — it just doesn’t work as well.

Instead of sugary cereals or pastries, which cause a quick spike and then a crash in your blood sugar, try these simple swaps:

◦ Yogurt with ripe fruit — Yogurt made from raw, grass fed milk is packed with protein to keep you feeling full and satisfied. Adding fruit gives you vitamins, fiber and natural sweetness. A sprinkle of cinnamon might even help with blood sugar control.

◦ Whole-wheat toast with an organic pasture-raised egg — This simple meal provides a good mix of healthy fats, protein and complex carbohydrates.

• Avoid late-night snacks — Remember the campfire analogy? Eating late at night is like throwing logs on a dying fire. Your body isn’t as efficient at processing food late in the day, so you’re more likely to have excess sugar in your bloodstream. To avoid late-night eating:

◦ Set a regular dinner time — This helps regulate your hunger cues. Aim to eat dinner a few hours before bedtime to give your body time to digest.

◦ Eat without distractions — When you eat while watching TV or using your phone, it’s easy to overeat. Try to create a calm environment for meals.

◦ Establish a relaxing bedtime routine — Sometimes, late-night cravings are due to boredom or habit. A relaxing routine, like reading or taking a warm bath, helps you avoid the urge to snack. If you still feel hungry, try a glass of water or herbal tea. For more useful strategies to help you get high-quality sleep, read “Top 33 Tips to Optimize Your Sleep Routine.”

• Distribute your carbs wisely — Carbohydrates are your body’s main source of energy, but some carbs are digested faster than others. Think of it like different types of fuel — some burn quickly, causing a sudden burst of energy followed by a crash, while others burn slowly and provide steady energy. To distribute your carbs wisely:

◦ Choose whole grains — Whole grains have more fiber, which helps regulate blood sugar.

◦ Eat plenty of ripe fruits and well-cooked vegetables — These are packed with vitamins, minerals and fiber, which helps slow down the absorption of their natural sugars.

◦ Watch your portions — Even healthy carbs raise blood sugar if you eat too much at once. Balance your meals with protein and healthy fats. Include at least 0.8 grams of protein per pound of lean body mass, and ensure one-third of your protein intake is collagen-based.

As for healthy fats, choose grass fed beef tallow, ghee and coconut oil for cooking and eliminate vegetable oils that are loaded with linoleic acid (LA). Avoid processed foods and restaurant meals, which are often loaded with these oils.

• Small changes make a big impact — Making big changes to your diet is tough, so start small and make gradual, sustainable changes. Remember, consistency is key. Here are some easy ideas to get you started:

◦ Focus on one meal — Start by improving one meal, like breakfast, and then gradually work on other meals.

◦ Set realistic goals — Set small, achievable goals, like eating breakfast every day for a week or swapping sugary drinks for water.

◦ Track your progress — A food journal or app will help you stay motivated and see how far you’ve come. My Mercola Health Coach App has a Food Buddy feature to help guide your food choices and keep track of your health goals. It’s coming out very soon, so stay tuned.

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Posted by: | Posted on: January 14, 2025

New Year, Real You — The Secret to Lasting Change and a Happier Metabolism


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/01/14/sustainable-weight-loss.aspx

Analysis by Ashley Armstrong     January 14, 2025

sustainable weight loss

STORY AT-A-GLANCE

  • Quick-fix diets often fail to address the root causes of weight struggles, leading to frustration and rebound weight gain
  • Preparing your metabolism before fat loss ensures lasting results and prevents unnecessary setbacks
  • A maintenance phase boosts metabolism, repairs your relationship with food, and sets the stage for future success
  • A healthier metabolism allows you to eat more while maintaining your weight and makes fat loss easier
  • Combine strength training and daily movement to build lean muscle and support metabolic health

Is “New Year, New You” on your mind? Let’s talk about sustainable change. We’ve all been there — January rolls around and suddenly our social media feeds are flooded with miracle diets and quick-fix weight loss solutions. That fresh-start energy is powerful, and there’s absolutely nothing wrong with wanting to make positive changes to your health and body composition. In fact, it’s completely natural and admirable to set new goals for yourself.

But here’s the real talk: Those trending “rapid weight loss” programs that promise to transform you in weeks? They’re often like using a Band-Aid to fix a leaky pipe — it might look good for a moment, but it’s not addressing what’s really going on underneath.

Think about it this way: Your body is like a sophisticated engine. Before you start pushing it to perform differently, wouldn’t it make sense to first ensure it’s running at its best? This means focusing on foundations first — optimizing your metabolic health and building sustainable daily habits. It’s like tuning up your car before a long road trip, rather than just hoping for the best.

The truth is, successful, lasting weight loss isn’t about quick fixes or extreme measures. It’s about creating a framework that supports your goals long-term. After all, what’s more frustrating than losing weight only to find yourself back at square one (or even further back) a few months later?

If you’re thinking about starting a weight loss journey this year, remember: There’s no shame in wanting to change your body composition. The key is doing it intelligently, with intention, and with your long-term well-being in mind. Ready to make real, lasting changes? Let’s start by building the right foundation for your success.

Do This Before Fat Loss

In 2024, I went through my own fat loss journey, dropping 17 pounds. But here’s what matters: Over four months later, I’m maintaining those results while eating a generous 2,600 calories daily (and still slowly increasing my calories). For reference, I am 5’, 4.5” and now weigh ~130 lbs.

No rebound, no constant hunger, just sustainable results. But I’ll let you in on something crucial — the real work happened before I even started thinking about fat loss. You see, most people are stuck in a frustrating cycle: jumping from one restrictive diet to another, hoping something will finally stick. It’s like trying to sprint on an empty tank — it just doesn’t work.

The game-changer? Spending most of your year in what we call a “maintenance phase,” focusing on optimizing your metabolic health. Think about it — you can’t effectively start a fat loss phase when you’re already eating minimal calories. Your body needs a strong foundation first.

This is where a “Reset” phase comes in — a 2 to 12 month period where you gradually increase your calorie intake and work on improving your day to day habits in order to boost your metabolism.

It might sound counterintuitive, but by taking the time to improve your metabolic rate, something amazing happens: your body becomes more efficient at burning calories. This means you can eat more food while maintaining your weight. (Yes, really!)

When you finally transition into a fat loss phase after this metabolic preparation, the process becomes strategic and efficient — no more endless struggling or metabolic damage that often comes with traditional dieting approaches.

The key takeaway? Before jumping into another diet, give your body time to build a stronger metabolic foundation. Your future self will thank you for it.

Why Metabolism Matters

A better metabolic rate means your body will function better systemically, you will have more energy, you will think better, sleep better, and function better overall. A better metabolic rate also makes fat loss a whole lot easier.

Following the Law of Thermodynamics (energy cannot be created or destroyed) — you must be in a caloric deficit to lose weight (calories in < calories out). Yes, there is of course nuance as there are MANY factors that impact the “Calories Out” side of the equation, but we must create an energy deficit which depends on a number of variables. The balance between your energy intake and energy expenditure overtime will determine whether you maintain, lose or gain weight.

Your energy intake (calories in) equates to all of the calories you consume from food and liquids. Your energy expenditure (your ‘calories out’) is the sum of:

1. Your basal metabolic rate (BMR), which refers to the energy required for your body to maintain basic function. This includes breathing, digesting food, pumping blood throughout the body, maintaining strong hair and nails, the generation of energy, etc.

This accounts for 65% to 70% of your total daily expenditure — making it the largest contribution to the energy expenditure equation. Increasing your metabolic rate is one of the best ways to make weight loss and maintenance more sustainable in the long run. You can increase your BMR and this is advantageous for weight loss!

2. Nonexercise activity thermogenesis — NEAT (body movements outside of planned exercise, like fidgeting, doing laundry, etc.). Calories burned from NEAT will vary A LOT. More active individuals (higher daily step counts) will burn more calories due to higher levels of NEAT. Dr. Levine has shown that NEAT can vary by up to 2,000 calories per day between two individuals of the same size!

3. Exercise, the energy your body uses for planned physical activity, whether that is strength training, playing sports or a cardio session. You actually don’t burn many calories during a strength training session — and the goal isn’t to burn calories. The goal is to elicit a muscular adaptation to then increase the amount of lean mass (muscle) you have, and thus increase your metabolism.

4. Thermic effect of food (TEF) — The amount of calories your body uses to digest the food you consume.

the four components of calories out

There’s been a lot of debate about the “calories in vs. calories out” model for weight loss, and for good reason. Dr. Fatima Cody Stanford, an obesity specialist and professor at Harvard Medical School, shared this powerful critique:

“This idea of ‘a calorie in and a calorie out’ when it comes to weight loss is not only antiquated, it’s just wrong,” says Dr. Fatima Cody Stanford, an obesity specialist and assistant professor of medicine and pediatrics at Harvard Medical School.

“The truth is that even careful calorie calculations don’t always yield uniform results. How your body burns calories depends on a number of factors, including the type of food you eat, your body’s metabolism, and even the type of organisms living in your gut. You can eat the exact same number of calories as someone else, yet have very different outcomes when it comes to your weight.”

She’s absolutely right — there’s nuance here! Factors like your metabolism, hormones, and even gut health all play a major role in how your body uses energy. The types of foods you eat can even influence how many calories your body burns.

But here’s the key takeaway: While energy balance isn’t as simple as “just eat less, move more,” it still does apply. Extra energy (calories) that your body doesn’t need doesn’t just disappear — it’s stored as fat. This is why understanding your metabolism is so important.

If your metabolism isn’t functioning optimally — due to poor habits, chronic dieting, or hormonal imbalances — your calorie-burning capacity will be significantly lower. And that means weight loss becomes much harder, even if you’re eating “healthy” foods.

So, what’s the solution? You have to meet your metabolism where it’s currently at. Instead of slashing calories or overtraining, focus on gradually improving your metabolic health over time. This patient, intentional approach helps your body adapt and become more efficient at burning energy, setting you up for sustainable success.

Food doesn’t just “poof” into thin air — it’s either used as energy, stored for later, or helps rebuild and repair your body. The key is to optimize how your body processes that energy, so you can feel great and achieve your goals without constant frustration.

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Understanding Your Metabolism — A Game-Changing Perspective

Picture this: You’re planning to drive cross-country. Would you start that journey with a car that’s barely running, or would you first make sure your engine is in top condition? When it comes to fat loss, your metabolism is that engine — and its condition makes all the difference. Let me paint you a picture with a real-world scenario:

Meet Anna. She’s maintaining her weight at 1,600 calories daily. To lose weight, she’d need to drop to ~1,200 calories — that’s less than what most children need! It’s like trying to run a marathon on an empty stomach.

Not only is it unsustainable, but it’s also setting yourself up for a cycle of restriction, binge eating, and frustration. Sound familiar? Now, let’s flip the script.

Instead of jumping straight into restriction, Anna decides to invest 3 to 6 months in boosting her metabolism. Through strategic changes in her lifestyle and nutrition (more on these amazing tricks coming up!), she gradually increases her maintenance calories to 2,300 per day. That’s right — she’s now maintaining her weight while eating 700 more calories daily!

Your maintenance calorie intake is not a set number, it is a range of calories. Below the bottom end of that range, you lose weight, above the top end of that range, you gain weight. But again, the cool thing is that you can shift that range up by improving your metabolism!

Here’s where it gets exciting: When Anna decides to start her fat loss journey from this higher maintenance calorie intake, she can eat at a much more reasonable calorie level. No more surviving on lettuce leaves and coffee! She can enjoy satisfying meals while still making progress toward her goals.

Think of it like upgrading your body’s engine. By improving how your metabolism and thyroid system function, you’re essentially turning your body into a more efficient calorie-burning machine. The result? When you do decide to lose fat, you can do it while eating more food, feeling more energized, and actually enjoying the process.

Remember: Your body is incredibly adaptable, but it needs time and patience. The journey from Point A to Point B isn’t a sprint — it’s a strategic process that sets you up for lasting success. Ready to learn how to make this transformation happen? Let’s dive into the exact steps you need to take.

Boosting Your Metabolism — Your Step-by-Step Guide

Now that you understand why improving your metabolism is so crucial, you’re probably wondering: “Okay, but how exactly do I do this?” Let’s break down the process of increasing your BMR (basal metabolic rate) — or in simpler terms, how to rev up your body’s natural calorie-burning engine.

What I’m about to share with you is a proven roadmap that has worked not just for me, but for countless others in our course, Rooted in Resilience.

Here’s the key: Think of these steps as building blocks. Just like you wouldn’t put the roof on a house before laying the foundation, each step builds upon the last. Master one before moving to the next — this isn’t a race, it’s about creating lasting change. Let me walk you through these five game-changing steps:

• Step 1: Break free from the quick-fix trap — Let’s talk about something we’ve all been tempted by — those alluring quick-fix diets that promise dramatic results overnight. You know the ones: “Cut all carbs and watch the pounds melt away!” But here’s what those flashy promises don’t tell you.

Sure, eliminating carbs might show you a lower number on the scale initially. But here’s the reality check: what you’re mostly losing is water weight from dropping stored glycogen, and sometimes even precious muscle mass (definitely not what we’re aiming for!). It’s like cleaning your house by shoving everything into a closet — it looks good temporarily, but you haven’t solved the real problem.

I’ve seen this pattern hundreds of times in our course. The story usually goes something like this: “I tried keto and lost weight quickly … but then I gained it all back, plus some extra pounds.” These aren’t isolated cases.

When you restrict entire food groups, you’re not just affecting your weight — you’re disrupting your hormones, slowing down your metabolism, and worst of all, setting yourself up for an exhausting cycle of restriction and binging.

Here’s a truth that might surprise you: Cutting carbs isn’t some magical key to fat loss. Yes, some people lose weight on low-carb diets, but that’s simply because they’re eating fewer calories overall — not because carbs are the enemy.

Your body is perfectly capable of burning fat while enjoying carbohydrates. In fact, a balanced approach that includes all macronutrients often leads to better, more sustainable results.

Remember this: Your body is smarter than any trending diet. Instead of looking for the next quick fix, let’s focus on what really works — building a stronger metabolism and creating healthy, sustainable habits that stick around long after the latest fad diet has faded away.

• Step 2: Know your numbers — they tell your story — You’ve heard the saying “what gets measured, gets managed,” right? Well, when it comes to improving your metabolism, this couldn’t be more true. Think of it like trying to follow a map without knowing your starting point — pretty tricky, right?

This is why your first crucial step is simple but powerful: Start tracking your weight and food intake. Consider this your metabolic GPS — it tells you exactly where you’re starting from and helps guide your journey forward. Why is this so important? Because without knowing your baseline:

◦You can’t accurately gauge your maintenance calorie needs

◦You won’t know if you’re making real progress or just seeing normal fluctuations

◦You might be eating far less (or more) than you think

◦You’ll miss important patterns in how your body responds to different foods and portions

The easiest way to get started? Download an app like Cronometer and begin logging your meals. Don’t worry about changing anything just yet — simply observe and record. Weigh yourself consistently (ideally first thing in the morning) and track these numbers too.

Remember: This isn’t about judgment or restriction — it’s about gathering information. Think of yourself as a scientist collecting data about your own body. This baseline data will become your roadmap for making informed decisions about your nutrition and metabolism going forward.

• Step 3: Become the chef of your metabolic success — Want to know one of the most powerful ways to boost your metabolism? It’s simpler than you might think: Start cooking your own meals. This isn’t just about saving money or knowing what’s in your food (though those are fantastic bonuses!) — it’s about giving your body the precise fuel it needs to fire on all cylinders.

Think of your metabolism like a high-performance engine. Sure, it might run on regular gasoline, but it performs best with premium fuel. When you cook your own meals, you’re in control of that fuel quality.

Restaurant meals and processed foods often come with a hidden metabolic cost: they’re typically loaded with both carbs and fats (think french fries — high carb and deep fried), rich in inflammatory PUFAs (processed vegetable oils), and surprisingly low in the micronutrients your body craves.

But here’s the good news: You don’t need to become a gourmet chef or never eat out again. Even cooking most of your meals at home (while still enjoying the occasional restaurant meal) can make a huge difference. Why? Because you’re:

◦Avoiding those sneaky preservatives, gums, and fillers that can wreak havoc on your gut health

◦Controlling your ingredients to support energy production

◦Choosing foods that help balance your hormones

◦Building a foundation for a stronger metabolism

Remember, every meal you cook is an investment in your metabolic health. Start simple, focus on whole foods, and watch how your body responds when you fuel it with care. Your metabolism will thank you!

• Step 4: Develop a well-rounded exercise and movement routine — Here’s the thing: you don’t need to go overboard with exercise to improve your metabolism, but staying active is essential. Humans are built to move! Regular activity isn’t just about burning calories — it supports a healthy metabolic response, helping your body function at its best.

Science backs this up. Studies show that people who move consistently throughout the day — not just during a quick workout — maintain better body composition and higher metabolic rates than those who are more sedentary.

In fact, sitting all day after a workout can cancel out some of the health benefits of that workout. Yup, even if you crushed it in the gym, being sedentary the rest of the day means your body isn’t reaping the full rewards, like improved fuel utilization. So, what’s the sweet spot?

◦ Strength train 2 to 3 times per week — Why? Muscle is the most metabolically active tissue in your body. Building and maintaining muscle helps boost your metabolism long-term.

◦ Aim for 8,000 to 12,000 steps per day — Think light walks, active breaks, or just incorporating more movement into your daily routine.

The goal is to blend intentional workouts with regular movement throughout the day. This balanced approach maximizes the benefits of exercise, promotes fat loss, and supports overall health — without the burnout of overtraining. Let’s keep it simple: Move more. Lift weights. Feel amazing. You’ve got this!

• Step 5: Gradually increase your calorie intake — Now that you’ve spent a few weeks learning how to track and understand your calorie intake, it’s time to take the next step — slowly increasing your calories. Why? Gradual increases help your body adapt, improving your metabolism without unwanted weight gain. Here’s how to do it:

◦ Split your calories into 3 balanced meals per day (breakfast, lunch, and dinner), plus a snack if needed.

◦ Start small — Increase your daily calories by just 10 to 30 calories per week. For example, if you’re starting at 1,800 calories in week one, aim for 1,820 to 1,830 in week two, and so on.

◦ Track bodyweight trends — Weigh yourself 3 to 7 times per week and compare weekly averages. The goal is to increase calories while keeping your weight stable. A small bump at the beginning is normal, but we don’t want to see a continuous upward trend.

Why so slow? This gradual approach gives your body time to utilize the extra energy effectively, boosting your metabolic rate (a.k.a. improving your “calories out”) without storing it as fat. Think of it as training your metabolism to work smarter, not harder. What’s the payoff?

After just 3 months of small weekly increases, you could be eating 240 to 360 more calories per day! That’s extra fuel for your body without sacrificing progress. Many people can continue to increase for several more weeks (since most people have severely downregulated their metabolisms due to years of restrictive diets!)

But remember: You can’t increase calories indefinitely. At some point, you’ll reach the upper end of your maintenance calorie range, where adding more calories leads to weight gain. If that happens, adjust slightly down and stay at that sweet spot. The longer you maintain at the upper end of your calorie window, the better your body will adapt.

This is about more than calories — it’s about building a stronger, more efficient metabolism while giving your body the fuel it needs to thrive.

Summary

And that’s a wrap, folks — five steps to improve your metabolism! Taking time to focus on a maintenance phase can do wonders for your body and mind. Dieting endlessly wears down your metabolism, leads to mental fatigue, and makes it harder to stick with any plan. When you’re constantly bouncing in and out of dieting cycles, it’s easy to lose the belief that you can actually succeed at sustainable fat loss.

Here’s the good news: eating at maintenance can reset your metabolic baseline, restore your mental energy, and build the momentum you need to crush your future fat loss goals. And for some people, these changes alone — better habits and a stronger routine — can even lead to weight loss as their “calories out” increases, creating a natural calorie deficit.

But the benefits don’t stop there. A maintenance phase can also repair your relationship with food. Long-term dieting often damages our hunger cues, makes it harder to trust our instincts, and turns eating into a mental battle. Imagine a life without constant food anxiety, restrictive rules, or fear of eating “too much.”

Instead, picture yourself eating with satisfaction and abundance, free to focus on your passions and goals. Resetting your metabolism isn’t just about physical health — it’s about creating the freedom to live fully, without the weight of dieting holding you back.

Transform Your Health — One Step at a Time

Ashley and her sister Sarah have put together a truly groundbreaking step-by-step course called “Rooted in Resilience.” They have compiled what clearly is the best application of Dr. Ray Peat’s work on Bioenergetic Medicine that I have ever seen.

It is so good that I am using the core of their program to teach the many Health Coaches that I am in the process of training for the new Mercola Health Clinics I am opening this fall. It took these women working nearly full-time on this project for a year to create it.

This has to be one of the absolute best values for health education I have ever seen. If you want to understand why you struggle with health problems and then have a clear program on how to reverse those challenges, then this is the course for you.

It is precisely the type of program I wish I would have had access to when I got out of medical school. I fumbled around for decades before I reached the conclusion they discuss in the course and share with you so you can restore your cellular energy production and recover your health.

Use reverse dieting to increase your calories without gaining weight and tanking your metabolism, all while improving your energy levels
Select and eat the right foods to heal your metabolism and improve glucose utilization
Balance your hormones to help reduce anxiety, weight gain and sleep disturbances
Heal your gut for proper immune function, mood and weight management
Tweak your diet and lifestyle habits to improve your mindset and mental health
Crush your fitness goals with ease and get your life back on track
Master the most essential habits for health with bonus guides, including tons of meal plans to take the stress out of meal time planning and shopping, and so much more!

Learn more about Rooted in Resilience here.

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About the Author

Ashley Armstrong is passionate about helping educate and inspire others to improve their metabolic health. She and her sister run the “Strong Sistas” social media account, and have free information and courses on their website centered around improving metabolism.

Ashley is also passionate about improving the food system and providing food products that support thyroid and metabolic health. Ashley is a regenerative farmer, and co-founder of Angel Acres Egg Club, which specializes in low-PUFA (polyunsaturated fat) and low phytoestrogen eggs that are shipped to all 50 states, and Nourish Cooperative which ships low-PUFA chicken and pork, beef, cheese, A2 dairy and traditional sourdough to all 50 states.

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Posted by: | Posted on: November 18, 2024

Apple Cider Vinegar — An Ancient Remedy with Modern Benefits


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/11/18/apple-cider-vinegar-health-benefits.aspx

Analysis by Dr. Joseph Mercola     November 18, 2024

apple cider vinegar health benefits

STORY AT-A-GLANCE

  • Apple cider vinegar (ACV) is believed to help with blood sugar control and weight management, offering benefits for those managing diabetes and obesity
  • Containing acetic acid, ACV possesses antimicrobial and antioxidant properties, which could aid in preventing infections and reducing oxidative stress
  • Some studies suggest that ACV improves cholesterol levels and support heart health, though more research is needed to confirm these effects
  • ACV is often used as a natural remedy for various ailments, but scientific evidence supporting these uses is limited
  • Side effects of ACV include tooth enamel erosion and digestive issues if consumed improperly, highlighting the importance of proper usage and moderation

Could apple cider vinegar (ACV) be the key to better managing your diabetes and cholesterol levels? According to a recent study, it might be more effective than you think.1

According to a 2023 study,2 participants who consumed ACV regularly experienced significant reductions in HbA1c and fasting blood sugar. Additionally, total cholesterol and triglycerides showed noticeable improvements, suggesting ACV could be a valuable addition to your diabetes management plan.

But the benefits don’t end there. Other scientific investigations are discovering ACV’s advantages for weight management, protecting against harmful bacteria and promoting gut health.

An Overview of Apple Cider Vinegar

Vinegar is a widely used product that’s been revered for thousands of years, dating back to 5,000 BC.3 There are numerous types used today, but one that’s gaining a lot of attention is apple cider vinegar. A type of vinegar produced from fermenting apples,4 ACV is now a staple in many kitchens, and is revered for its tangy flavor and health benefits. According to an article in the South China Morning Post:

“Apple cider vinegar … is mostly water — nearly 94% — and also contains a tiny bit of iron, calcium, magnesium, zinc, sodium, sugar and potassium.

Apple cider vinegar was considered to have healing powers to disinfect wounds and treat infections or insect bites. More recently, it gained attention during the COVID-19 pandemic as a potential immunity booster. It is also sold in powder, tablet, capsule and gummy form.”5

The interest in ACV has surged, especially for its role in controlling blood sugar and improving cholesterol profiles. The acetic acid in ACV, which comprises 5% to 6% of the vinegar,6 is believed to be the key component responsible for these benefits, acting as an antimicrobial agent and weight management aid.

Scientific studies are beginning to shed light on the health benefits of apple cider vinegar. Research indicates that ACV can indeed help control blood sugar levels, particularly in Type 2 diabetics.7,8 Acetic acid enhances the uptake of glucose by your body’s cells, promoting more stable blood sugar levels throughout the day.

Beyond blood sugar regulation, apple cider vinegar is also associated with modest weight loss and improved satiety. Consuming it with meals appears to enhance metabolism and fat oxidation, thereby supporting weight management efforts.

The antimicrobial properties of ACV are another area of interest. It has been shown to kill harmful bacteria and fungi, aiding in infection prevention. Its role in gut health is also noteworthy, as the fermentation process of ACV aids nutrient absorption and digestion, enhancing digestive enzyme activity and gut motility.

While the benefits of apple cider vinegar are promising, it’s important to approach its use with caution. ACV is best incorporated as part of a balanced diet, not as a standalone remedy. Understanding both the advantages and the safe practices of ACV consumption is essential for maximizing its benefits.

Apple Cider Vinegar Lowers Blood Sugar and Cholesterol in Diabetics

A recent study published in the Frontiers in Clinical Diabetes and Healthcare9 also found that incorporating ACV into the daily diet of Type 2 diabetics led to significant reductions in HbA1c, cholesterol and triglycerides. By reducing these lipid levels, ACV contributes to better cardiovascular health, offering a dual benefit for individuals managing diabetes.10 According to the researchers:

“The results of our study showed a significant decrease in FBG, HbA1C, total cholesterol, LDL, LDL/HDL ratio, cholesterol/HDL ratio, and an increase in insulin hormone in ACV group. In addition, we observed an increasing tendency in HDL levels … It seems that consuming ACV as a functional food along with medications can reduce cardiovascular disease risk factors in diabetic patients.”

The mechanism behind these effects is again primarily attributed to the acetic acid present in ACV. Acetic acid slows down the process of gastric emptying, which in turn prevents rapid spikes in blood glucose levels after meals. These properties make ACV a valuable addition to diabetes management strategies, helping reduce reliance on conventional medications.11

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ACV Enhances Weight Loss and Reduces Caloric Intake

Studies12,13 have also found that incorporating apple cider vinegar (ACV) into daily meals significantly aids in weight loss and improves feelings of fullness. In a 2019 study published in the Nutrients journal,14 participants who consumed ACV alongside their meals reported a noticeable reduction in hunger, leading them to consume fewer calories overall.

The mechanism behind this effect also lies in the acetic acid present in ACV. Acetic acid is known to boost the metabolic rate, which means your body burns more calories even while at rest. Additionally, it enhances fat oxidation, the process by which your body breaks down fat for energy. This dual action supports weight management and contributes to a healthier body composition over time.15,16

Moreover, ACV helps regulate appetite.17 By promoting a sense of satiety, ACV helps reduce the temptation to snack on unhealthy foods between meals. This regulation of hunger signals helps you to be more mindful of your food intake, making it easier to maintain a balanced and calorie-controlled diet.

Regular consumption of ACV can lead to modest but consistent weight loss and a reduction in body fat percentage. These changes are particularly beneficial for individuals striving to achieve or maintain a healthy weight. By integrating ACV into their daily routine, individuals will support their weight management goals more effectively.18

ACV’s Antimicrobial Benefits Support Skin Health

Other research shows that apple cider vinegar (ACV) has strong antimicrobial properties, effectively killing harmful bacteria and fungi that lead to infections.19 Published in the Scientific Reports journal, the researchers found that ACV helps protect against pathogenic bacteria like E. coli, Candida albicans and Staphylococcus aureus. According to the authors:

“ACV can have multiple antimicrobial effects directly on E. coli, S. aureus and C. albicans. ACV addition can also decrease induced inflammatory cytokine release during mononuclear leukocyte infection and increases monocyte phagocytic capacity. Mechanisms include alteration of the microbial protein physiology destroying structural pathogenic proteins and metabolic enzymes.

Collectively our results highlight the potent antimicrobial and therefore beneficial actions of ACV.”20

The acidity in ACV helps maintain the skin’s natural pH balance, creating an environment that discourages the growth of unwanted microbes. This balance is crucial for preventing skin infections and promoting overall skin health.21

ACV Supports Gut Health by Enhancing Probiotics and Digestion

ACV is a fermented product, which means it contains natural probiotics — good bacteria that are essential for a healthy gut microbiome. These probiotics help maintain a balance of gut bacteria, which is crucial for effective digestion and overall immune function.

The acetic acid in ACV also has prebiotic properties, which are essential in increasing the growth of good gut bacteria. By introducing these beneficial microbes into your digestive system, ACV aids in breaking down food more efficiently, allowing your body to absorb essential nutrients better.

Regular consumption of ACV can therefore lead to a healthier gut environment, which is linked to numerous health benefits, including better immune response and improved mental health. A balanced gut microbiome supports the body in fighting off harmful bacteria and reduces inflammation, contributing to overall wellness. According to an article in Good Rx:

“[W]hen you have a healthy mix of these bacteria, it can strengthen your immune system. This means your body can tell the difference between bad germs and helpful ones. And this helps prevent sickness and diseases, like autoimmune disorders.”22

How to Incorporate ACV Into Your Daily Routine

Despite these benefits, it’s important to recognize that ACV must not be considered as a treatment for the aforementioned health conditions, but rather incorporated as part of a balanced diet and healthy lifestyle.

Combining ACV consumption with regular exercise and a nutritious diet provides more comprehensive support for your blood sugar and cholesterol levels, gut health and weight management efforts. In a CNET article, Marisa Moore, MBA, RDN, LD, a registered dietitian nutritionist, advises:

“It’s important to remember that no one food is a silver bullet. If you choose to incorporate apple cider vinegar, do so safely and with a focus on maintaining a balanced whole diet for your overall health and well-being.”23

You must remember that the acetic acid in apple cider vinegar is corrosive, and when ingested in undiluted forms frequently, can damage your teeth, throat and mouth.24 Instead of consuming straight ACV, dilute it in a glass of water or fresh juice before drinking it — this will make it more palatable. Here are a few more tips to help you use ACV safely:25

  • Avoid ingesting more than 4 tablespoons a day. If you’re new to this, start with 1 tablespoon daily to prevent digestive issues.
  • Consider using a straw when drinking diluted ACV to keep it from harming your teeth.
  • Gargle with water after drinking, just to make sure your teeth enamel is safe from its corrosive effects.
  • It’s best to ingest ACV raw, as adding it to your food while cooking will damage most of the beneficial acetic acid.

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