RNC – Health Page

Cows, along with other livestock, produce significant amounts of methane gas when raised in concentrated animal feeding operations (CAFOs). These large-scale operations concentrate methane emissions, exacerbating their impact on the environment. Scientists are exploring various solutions to this problem, including a new drug called Bovaer. This drug, when added to cow feed, has been shown to reduce the amount of methane cows produce,1 although a meta-analysis found a range of results.2 Focusing on a drug like Bovaer is a shortsighted approach to a complex problem, however. Critics point out that Bovaer merely masks the symptoms of a larger issue: unsustainable industrial farming practices.3 Further, a key question looms over this seemingly promising solution: Is Bovaer safe? While the drug’s ability to reduce methane is being heavily promoted, its long-term safety for cows, the environment and the humans who consume milk and meat from treated cows is unknown. A Closer Look Inside a Cow’s Stomach To understand how cows produce methane, let’s take a simplified look inside their stomachs. Cows have a unique digestive system with four stomach chambers. The first and largest chamber is called the rumen. Think of the rumen as a giant fermentation vat. It’s a dark, warm and moist environment, perfect for microbes. The rumen is packed with billions of tiny organisms, collectively called microbes. These microbes are essential for cows because they help break down the tough plant material that cows eat, like grass and hay. Cows, unlike humans, can’t digest these materials on their own. It would be like us trying to eat a tree branch — we simply don’t have the right tools for the job. Among these helpful microbes are some that scientists consider “bad” in terms of environmental impact. These are called methanogens. As they break down plant material, methanogens produce methane as a waste product. This methane is then released into the atmosphere, mostly through cow burps. Imagine the rumen as a tiny factory inside the cow’s stomach. The workers in this factory are the microbes. Some workers are responsible for breaking down the tough plant material, while others, the methanogens, produce methane as a byproduct of their work. This methane is like the factory’s exhaust — an unwanted waste product that pollutes the environment, particularly when large numbers of cattle are raised in close proximity. The Missing Pieces in Bovaer’s Safety Profile Bovaer, also known as 3-nitrooxypropanol or 3-NOP, is a feed additive to reduce the amount of methane produced by cows. It’s a powder that’s mixed into their regular feed. The idea is that by adding Bovaer to their diet, farmers help cows produce less methane. Bovaer works by targeting the methanogens in the cow’s rumen. It specifically inhibits, or blocks, the activity of these methane-producing microbes. Before any new drug or feed additive is released onto the market, however, it should undergo rigorous testing to make sure it’s safe. This is true for medicines for humans, as well as for products intended for animals. Thorough safety testing takes a lot of time and resources. It often takes many years, even a decade or more, to complete all the necessary tests for a new drug. However, this process is necessary for protecting public health. While Bovaer has undergone some safety testing, many experts believe it’s not enough. Most of the studies conducted so far have focused on proving that Bovaer reduces methane emissions from cows. Initial studies also suggest that Bovaer is safe for cows in the short term, however we don’t have enough information about the long-term effects of Bovaer on cow health. Another major gap in knowledge is Bovaer residues that end up in milk or meat. If these residues are present, what are the implications for human health? These questions have not been adequately studied. We simply don’t know if there are risks associated with consuming products from cows that have been given Bovaer. “All-in-all, there are warning flags that this drug could have harmful effects,” John Fagan, Ph.D., chief scientist of Health Research Institute, told Children’s Health Defense. “It has been rushed to market without adequate testing for safety to the cows and to the people who drink the milk.”4 Bovaer’s Risks to Human and Animal Health The limited data available on Bovaer’s long-term effects on cow health raises several concerns. We need more research to understand how Bovaer impacts a cow’s ability to reproduce, their immune system’s ability to fight off diseases and their overall lifespan. Bovaer could have subtle effects on cow health that aren’t immediately obvious but could become significant over time. One particular area of concern is Bovaer’s ability to disrupt the natural balance of microbes in the cow’s rumen. The rumen is a complex ecosystem, and the microbes within it play important roles in digestion and overall cow health. Changing the microbial balance could have unintended consequences, leading to digestive problems or making them more susceptible to certain diseases, for instance. Another significant concern is Bovaer or its breakdown products ending up in the milk or meat that humans consume. When a cow is given Bovaer, small amounts of the drug or the substances it breaks down into could be present in the products derived from that cow. The current safety assessment of Bovaer for human consumption is based on very limited data, meaning it’s unknown whether consuming products from Bovaer-treated cows is safe over the long term. More studies are also needed to investigate whether Bovaer residues could cause allergic reactions in some people, or if they could have other long-term health effects that we’re not aware of yet. It’s also unknown if consuming products from Bovaer-treated cows is safe for all members of the population, including vulnerable groups like pregnant women, children and people with pre-existing health conditions. Bovaer is already approved in the U.S., Mexico, Canada and the U.K.,5 but given the many unanswered questions about its safety, more research is urgently needed. André Leu, international director of Regeneration International, told Children’s Health Defense that existing Bovaer safety studies are “totally inadequate,” adding, “They are not long enough to determine common adverse health outcomes such as cancers, oxidative stress, endocrine disruption, reproductive problems, mutagenesis and neurotoxicity. No studies show that treated milk and meat products are safe for children.”6 The Risky Rush Toward a Methane Vaccine While Bovaer is being marketed as a near-term solution, another risky approach is being developed: a methane vaccine for cattle. Billionaires like Bill Gates and Jeff Bezos are heavily funding research into a vaccine designed to alter the microbial makeup of cows’ stomachs, specifically targeting the methane-producing methanogens. Bezos, through his Bezos Earth Fund, has invested $9.4 million in this endeavor, while Gates is funding the effort through both his philanthropic organization, the Bill & Melinda Gates Foundation and his investment firm, Breakthrough Energy Ventures.7 The stated goal is to develop a vaccine that significantly reduces the amount of methane cows produce during digestion. Researchers at institutions like the Pirbright Institute and AgResearch are working to understand how methanogens colonize the digestive tracts of calves and how the bovine immune system responds.8 They’re attempting to identify specific antibodies that effectively target these methanogens, paving the way for a vaccine that could trigger an immune response to suppress methane production. However, critics like crop scientist and regenerative farmer Howard Vlieger raise serious concerns about the consequences of such a vaccine. Vlieger told Children’s Health Defense that targeting the microorganisms essential for cows’ digestion could severely harm their health, similar to the negative impacts observed when necessary microorganisms in the rumen are eliminated, as research on the herbicide glyphosate has shown.9 The push for a methane vaccine is also supported by organizations like the Global Methane Hub, which is funded by the Gates Foundation, the Bezos Earth Fund and Google, among others.10 The hub claims that reducing methane emissions by 45% by 2030 could have a significant impact on atmospheric conditions, using this as justification for the vaccine’s development.11 They are also advocating for countries to sign the Global Methane Pledge, which aims to reduce methane emissions from livestock and fossil fuels. Some critics find the rapid development and promotion of this technology concerning, especially when considering the vast sums of money involved and the likelihood of unforeseen consequences. Regenerative cattle farmer Will Harris argues that such technological interventions are unnecessary, as cattle raised on well-managed rangeland are beneficial to the environment, acting as “carbon-converting machines.”12 He contends that the focus on technological fixes creates a cycle of problems that require further technological solutions, benefiting large tech companies while doing little to address the root causes of environmental issues.13 A Regenerative Path Forward While technological interventions like Bovaer and methane vaccines offer the allure of quick fixes to reduce methane emissions from cattle, they ultimately fail to address the root cause of the problem: unsustainable industrial farming practices. These approaches involve complex chemical or biological manipulations with unknown long-term consequences for animal health, human health and the environment. Moreover, they perpetuate a system that prioritizes intensive confinement and monoculture farming, which are inherently detrimental to ecological balance. As highlighted by regenerative agriculture experts, the vast majority of livestock-related methane emissions originate from CAFOs. These concentrated animal populations and the associated manure management practices create conditions that exacerbate methane production. In contrast, regenerative farming practices, which prioritize managed grazing and healthy soil ecosystems, offer a more holistic and sustainable solution. As Leu explained, “In ranch ecosystems, much of the methane emitted by animals on pasture is degraded by soil and water-based methanotrophic (methane-eating) microorganisms. These organisms do not exist in CAFOs, also known as factory farms, and intensive livestock systems — so 100% of their emissions go into the atmosphere.”14 By mimicking natural grazing patterns, regenerative agriculture promotes biodiversity, enhances soil health and facilitates carbon sequestration. These practices not only mitigate methane emissions through methanotrophic microorganisms present in healthy soils but also actively sequester carbon dioxide from the atmosphere, improving soil health and overall ecosystem function. This approach stands in stark contrast to technological fixes that primarily focus on reducing methane at the source without addressing the broader ecological context. Shifting away from CAFOs and embracing regenerative agriculture presents a more promising and enduring path toward addressing environmental concerns related to livestock, while simultaneously promoting animal welfare, human health and the long-term resilience of our agricultural systems.

The COVID-19 pandemic has significantly altered daily routines, particularly for children who have become dependent on digital devices for education and entertainment. This shift has raised concerns about the potential impact of prolonged screen time on the prevalence of myopia, an eye condition where distant objects appear blurry while close objects are seen clearly. Studies highlight this alarming trend, showing that increased digital screen time during lockdowns has led to a surge in myopia among in children. For instance, a paper published in the American Journal of Ophthalmology1 revealed that by 2050, nearly half of the global population will be affected by myopia because of these pandemic-related changes in the use of digital devices. Beyond vision impairment, myopia leads to other health and lifestyle issues. Children with myopia struggle academically and socially, affecting their overall development and quality of life. As digital learning continues to play a central role in education, protecting children’s eyesight is now even more important to prevent long-term complications and ensure their well-being in an increasingly digital world. Understanding Myopia — Causes, Symptoms and Challenges in Management Myopia, commonly known as nearsightedness, is characterized by the elongation of the eyeball, making it difficult to focus on objects that are far away. This elongation causes light entering the eye to focus in front of the retina rather than directly on it, resulting in blurred vision for distant objects. Symptoms of myopia include frequent headaches, eye strain and the need to squint to see clearly. If left untreated, myopia worsens over time, leading to high myopia and increasing the risk of more serious eye conditions such as retinal detachment and glaucoma. This is because near work, like screen use, forces the eyes to focus on close objects, contributing to the elongation of the eyeball and driving myopic progression. Diagnosing myopia involves standard eye exams, typically using cycloplegic refraction to measure refractive errors accurately by temporarily paralyzing the ciliary muscle using specific eye drops. However, this method is uncomfortable for children and not always feasible in routine screenings. On the other hand, reliance on self-reported symptoms or non-cycloplegic refraction leads to an underestimation of the condition’s severity. Inconsistent testing methods, subjective assessments and the lack of standardized protocols contribute to the misdiagnosis or delayed detection of myopia. Conventional treatments for this condition typically involve corrective lenses or refractive surgery, which only address the symptoms but not the root causes, and sometimes even lead to complications. For instance, refractive surgery carries risks such as dry eyes and vision disturbances. Understanding these drawbacks is essential for considering alternative approaches to managing myopia. Studies Reveal Shocking Increase in Myopia Among Children During Lockdowns A November 2024 study published in The British Journal of Ophthalmology2 correlated the significant rise in nearsightedness among children with increased screen time during the COVID-19 lockdowns. The researchers evaluated 2,064 children between 2 and 17 years old from the Chicago area who underwent eye exams from early January 2019 to March 2021. Their findings show that myopia progression more than doubled during the lockdown period compared to the year before. Children aged 8 and 17 experienced the most substantial increases, with a 25% rise in myopia cases. Moreover, children who were already nearsighted before the lockdowns reported the most significant worsening of their vision. The authors concluded: “There was a substantial increase in myopia progression for children in the Chicagoland area after the period of COVID-19 changes. The behavioral changes of home confinement and online learning during the pandemic may explain these findings.”3 These findings are consistent with a meta-analysis published in BMC Public Health in June 2024,4 which reviewed data from 19 studies involving 102,360 children and adolescents across East Asia, South Asia, Europe and North America. This meta-analysis found that screen time from computers had the most significant impact on myopia, with a much higher risk compared to television use. Interestingly, smartphone usage did not show a strong association with myopia, suggesting variations in how different screens affect vision.5 The researchers also observed that for each additional hour of daily screen time, the likelihood of developing myopia increased by 7%, emphasizing how even small increments in screen use contribute to nearsightedness over time. This effect was more pronounced in East and South Asia than in Europe and America, suggesting that regional environmental or genetic factors play a role. The authors also noted the essential role of outdoor activities in preventing myopia. During the lockdowns, reduced exposure to natural light contributed to the progression of myopia in children, as outdoor activities are known to help prevent and mitigate nearsightedness by promoting dopamine release, which plays a role in regulating eye growth.6 Importantly, the study found that after 2008, the link between screen time and myopia became even stronger, coinciding with the proliferation of digital devices, which has led to children spending more time on screens than ever before. These findings emphasize the importance of monitoring and managing screen time in children and teens to prevent the progression of myopia.7 Digital Screen Use During the Pandemic Accelerated Myopia Progression in Teens Offering further evidence into how daily digital screen use, driven by remote learning and lockdowns, contributed to the worsening of nearsightedness, a May 2021 study published in Frontiers in Pediatrics8 examined 3,831 Chinese adolescents in pre-primary to upper-secondary education levels during the COVID-19 pandemic. The study9 found that every additional hour spent on digital devices increased the risk of myopia progression by 26%. The type of digital device used played a major role, with computers linked to an 81.3% higher risk. Notably, unlike findings in the BMC Public Health study, this research linked smartphone use to an even greater risk — showing a 102% increase in myopia progression compared to TV use. The researchers noted that smaller screens, which are held closer to the eyes, put more strain on vision than larger, more distant screens like TVs. Echoing findings from the other featured studies, this paper also emphasized how the pandemic significantly altered daily routines. With schools closed and remote learning becoming the norm, adolescents spent extended periods engaging in near-vision tasks. The increased reliance on digital screens during the COVID-19 pandemic, coupled with decreased outdoor activities, heightened the risk factors associated with myopia progression.10 Early Screen Exposure in Preschoolers Is Associated with Higher Myopia Risk Adding onto the evidence of the harmful impact of digital screens on children’s eye health, another study published in the International Journey of Environmental Research and Public Health explored the connection between screen time in early childhood and the development of myopia in preschool-aged children.11 Using data from the Longhua Child Cohort Study, which included 29,595 children aged 2 to 7 years, the researchers analyzed 26,433 children who either had normal vision or myopia. The findings showed a significant association between early screen exposure and the onset of myopia in preschoolers. Notably, the risk of developing myopia was higher in children who spent more time in front of screens daily and those who were exposed to screens over multiple years. A child’s first year of life is a particularly sensitive period for the impact of screen exposure on eye development because this is when the eyes are rapidly developing and adjusting to visual input. Excessive screen time during this period disrupts the natural growth patterns of the eye, leading to elongation that causes myopia. Children with myopic parents are also more susceptible to developing myopia when exposed to screens early in life. However, even in families with no history of myopia, early screen exposure during infancy (0 to 1 year old) increases the risk, emphasizing the importance of limiting screen time from an early age to prevent onset.12 Adopt These Strategies to Protect Your Child’s Visual Health Protecting your child’s vision starts with adopting lifestyle strategies that promote eye health and reduce the risk of nearsightedness. Here are steps to help maintain your child’s visual clarity and overall eye wellness: 1. Make outdoor time non-negotiable — Schedule at least one hour of outdoor activity for your child every day to reduce their reliance on screen-based activities. For older kids, encourage outdoor activities during lunch breaks or free time. Research shows that just one additional hour outdoors each week decreases myopia risk by 14%.13 2. Set boundaries for screen time — Limit daily screen use to no more than two hours for kids aged 5 to 17, and avoid screen exposure entirely for babies under 1. If screen time is unavoidable, make sure your child sits at a proper distance from the screen and takes regular breaks to rest their eyes. A simple trick is the 20-20-20 rule. After 20 minutes of screen time, have them look at something 20 feet away for at least 20 seconds. This reduces eye strain and protects their vision. 3. Create screen-free zones — Designate specific areas and times in your home where screens are not allowed, such as during meals or in bedrooms. This not only reduces overall exposure to screens but also fosters healthier habits, encouraging your child to engage in activities such as playing outdoors, reading or spending time with family. 4. Reduce exposure to blue light from screens and artificial lighting — Blue light disrupts melatonin production, affecting sleep and increasing oxidative stress in the lens, which raises the risk of long-term vision issues such as cataracts. Use blue-light filters on devices and encourage the use of blue-blocking glasses, especially in the evening, to protect your child’s eyes from the harmful effects of prolonged screen exposure. 5. Focus on eye-friendly nutrition — A nutrient-rich diet is key to supporting your child’s vision. Make sure their meals include foods packed with eye-boosting nutrients like vitamin C, astaxanthin, lutein and zeaxanthin. These powerful antioxidants combat oxidative stress, protect the retina and support overall visual function. Leafy green vegetables, carrots, sweet potatoes and fruits are excellent sources of these nutrients. If necessary, consider supplements to fill any nutritional gaps and keep your child’s eyes strong and healthy. 6. Beware of harmful ingredients lurking in your child’s food — Protect your child’s vision by avoiding harmful ingredients that damage their eyes, particularly polyunsaturated fats (PUFAs) like linoleic acid (LA). These fats, found in vegetable oils such as canola, soybean and corn oil, are highly prone to oxidation, leading to inflammation and eye cell damage. Processed foods, fast food and most restaurant meals are common sources of these harmful oils. Prioritize fresh, home-cooked meals made with healthy fats like coconut oil or grass fed butter to support your child’s eye health and overall well-being. 7. Eliminate aspartame from their diet — Vision problems are one of the many acute symptoms of aspartame poisoning. This substance is commonly found in “sugar-free” or “diet” products, such as diet sodas, low-calorie yogurts, sugar-free gum and other processed snacks and drinks. To keep your child safe, carefully check ingredient labels for aspartame or its related brand names, like NutraSweet or Equal. Opting for natural sweeteners like honey or maple syrup instead supports your child’s health without the risks associated with aspartame. 8. Monitor for early signs of vision problems — Stay vigilant for common signs of eye strain in your child, such as squinting, frequent eye rubbing or sitting too close to screens. If you notice any of these behaviors or if your child’s prescription changes rapidly, consult an eye specialist for an evaluation. If their eyes feel dry, tired or tense during screen use, increase break frequency and outdoor time. Early detection of vision problems allows for timely intervention, including adjustments to lifestyle habits to slow the progression of myopia and support healthier eye development.

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. 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. 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. >>>>> Click Here <<<<< 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. Test Your Knowledge with Today’s Quiz! Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article. What dietary approach can significantly reduce hot flashes and improve well-being during menopause? Consuming only refined carbohydrates for quick energy Avoiding carbohydrates and focusing on high-protein foods Following a low-carbohydrate, high-fat diet Increasing healthy carbohydrates like whole grains, fruits and vegetable Research shows that diets rich in healthy carbohydrates can reduce hot flashes by 88% and improve physical and emotional well-being during menopause. Learn more.

Nearly 1 in 6 American adults now live with diabetes, according to the U.S. Centers for Disease Control and Prevention (CDC).1 The data, from the National Health and Nutrition Examination Survey (NHANES) spanning August 2021 to August 2023, reveal that the overall prevalence of diabetes in the U.S. has climbed to 15.8%. This figure includes both diagnosed and undiagnosed cases, with 11.3% of adults aware they have diabetes and an additional 4.5% living with the condition without a formal diagnosis. The rise in total diabetes prevalence marks a significant public health challenge, underscoring the need for increased awareness, early detection and effective management strategies.2 Diabetes often leads to severe complications affecting your nervous system, kidneys, eyes, heart and blood vessels, making prevention and treatment essential for optimal health. Mitochondrial poisons that harm your cellular energy production are a driving force behind chronic diseases like Type 2 diabetes. Higher Diabetes Rates Among Men, Older Adults and Those with Obesity If you’re male, the statistics show that you’re at a higher risk for both total and diagnosed diabetes compared to women. The NHANES data indicate that 18% of U.S. men have diabetes, with only 12.9% of them being diagnosed, versus 13.7% and 9.7% for women, respectively.3 This gender disparity suggests that men may need to be even more vigilant about their health concerning diabetes. While the prevalence of undiagnosed diabetes doesn’t differ significantly between men and women, the higher rates of diagnosed diabetes in men highlight the importance of regular screenings and proactive health measures. Factors contributing to this increased risk in men could include lifestyle choices, biological differences and possibly lower rates of health care utilization. As you age, your risk of developing diabetes also increases. According to the CDC findings, diabetes prevalence jumps from 3.6% in adults aged 20 to 39 to a staggering 27.3% in those 60 and older.4 Additionally, weight plays a role in this risk. Individuals with obesity face a diabetes prevalence of 24.2%, compared to 12.3% in the overweight category and 6.8% among those with normal or underweight status.5 These trends highlight how both aging and increased weight status significantly elevate your chances of developing diabetes. Managing your weight through a healthy diet and regular physical activity will substantially reduce your risk. The NHANES data also show a clear inverse relationship between educational attainment and the prevalence of diabetes. Adults with only a high school diploma, GED or less have a total diabetes prevalence of 19.6%, which decreases to 10.7% among those holding a bachelor’s degree or higher.6 Similarly, diabetes rates drop from 14.6% in less educated groups to 7.3% in those with advanced education. This correlation suggests that higher education levels may provide better access to health information, resources and healthier lifestyle choices, all of which contribute to lower diabetes risk. Understanding HOMA-IR — A Simple Test for Insulin Resistance Recognizing insulin resistance early is essential, as it’s a warning sign for your metabolic health — one that often precedes Type 2 diabetes. The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) is a valuable diagnostic tool that helps assess insulin resistance through a simple blood test. Created in 1985, it calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin. Unlike other more complex tests, HOMA-IR requires just one fasting blood sample, making it both practical and accessible. This simplicity allows doctors and patients to screen for early signs of insulin resistance, monitor prediabetes risk, track treatment effectiveness over time and guide intervention strategies. The HOMA-IR formula is as follows: HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where Fasting glucose is measured in mg/dL Fasting insulin is measured in μIU/mL (microinternational units per milliliter), and 405 is a constant that normalizes the values If you’re using mmol/L for glucose instead of mg/dL, the formula changes slightly: HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where Fasting glucose is measured in mmol/L Fasting insulin is measured in μIU/mL, and 22.5 is the normalizing factor for this unit of measurement Anything below 1.0 is considered a healthy HOMA-IR score. If you’re above that, you’re considered insulin resistant. The higher your values, the greater your insulin resistance. Conversely the lower your HOMA-IR score, the less insulin resistance you have, assuming you are not a Type 1 diabetic who makes no insulin. Insulin resistance often exists long before obvious signs of trouble, silently disrupting your body’s balance and setting the stage for serious conditions later. Interestingly, my personal HOMA-IR score stands at a low 0.2. This low score is a testament to my body’s enhanced efficiency in burning fuel, a result of increased glucose availability. By incorporating additional carbohydrates into my diet, I provided my cells with the necessary energy to operate more effectively. This improved cellular function has significantly boosted my metabolic health, demonstrating how strategic dietary adjustments lead to better insulin sensitivity and overall metabolic performance. Are Nutrient Deficiencies Involved? Lifestyle changes such as diet and exercise have been shown to prevent Type 2 diabetes more effectively than the drug metformin alone,7 however nutrient deficiencies may also play a role. Vitamin B6, for instance, plays a role in blood sugar regulation through “first responder” beta cells in the pancreas. Some cases of diabetes may, in fact, be linked to vitamin B6 deficiency or dysfunction.8 Further, there’s an inverse relationship between vitamin D and HbA1c levels, a key marker of long-term blood sugar control — as vitamin D increases, HbA1c decreases.9 This suggests that maintaining adequate vitamin D levels, ideally through safe sun exposure, helps manage blood sugar and reduce your risk of developing Type 2 diabetes. Minerals like zinc,10 magnesium and chromium are also essential for glycemic regulation. Magnesium supplementation, for instance, has been shown to enhance insulin sensitivity in diabetic patients and improve symptoms of depression and anxiety.11 By ensuring adequate intake of these vitamins and trace minerals through diet, targeted supplementation or sunlight exposure in the case of vitamin D, you may be able to support both your blood sugar control and mental well-being. However, another pernicious dietary factor is involved in driving the chronic disease epidemic, including Type 2 diabetes — linoleic acid (LA). The LA Surge — A Decade of Dietary Change and Metabolic Impact You may not realize it, but your diet today is vastly different from what it was just a century ago, particularly in your intake of LA. Since the mid-20th century, the consumption of LA, an omega-6 polyunsaturated fatty acid found in seed oils and most processed foods, has skyrocketed in Western diets. This dramatic increase coincides with the unprecedented rise in chronic metabolic diseases like obesity and Type 2 diabetes mellitus.12 While LA is essential for maintaining healthy skin and other bodily functions, its overconsumption raises concerns about its role as a metabolic poison that interferes with mitochondrial function and disrupts glucose homeostasis. Historically, humans consumed LA at much lower levels, and our bodies evolved to manage these amounts effectively. However, the modern abundance of LA overwhelms these regulatory systems, contributing to insulin resistance and impaired glucose metabolism, as explained in a review published in Prostaglandins, Leukotrienes and Essential Fatty Acids.13 As you make dietary choices, understanding the surge in LA intake and its metabolic repercussions is key to avoiding diabetes and reversing it if you’ve already been diagnosed. How Linoleic Acid Disrupts Glucose Balance 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. For instance, certain OXLAMs have been shown to impair insulin secretion from pancreatic beta-cells, the very cells responsible for regulating your blood sugar.14 Additionally, AA-derived eicosanoids promote inflammation and oxidative stress, further disrupting insulin sensitivity in your muscles and liver. This biochemical turmoil makes it harder for your body to utilize glucose effectively, paving the way for insulin resistance and, eventually, diabetes. Understanding these molecular disruptions highlights the importance of moderating LA intake to preserve the delicate balance of your glucose homeostasis and prevent the onset of metabolic disorders like diabetes. Inflammation and Insulin Resistance — The Hidden Link of LA Inflammation plays a pivotal role in the development of insulin resistance, and LA is intricately connected to this process. When you consume high levels of LA, your body produces more proinflammatory eicosanoids, which trigger chronic low-grade inflammation. This persistent inflammatory state interferes with insulin signaling pathways, making your cells less responsive to insulin’s effects. As a result, your body needs to produce more insulin to achieve the same glucose-lowering effect, leading to hyperinsulinemia. Over time, this compensatory mechanism exhausts your pancreatic beta-cells, reducing insulin production and exacerbating insulin resistance. Moreover, inflammatory markers like C-reactive protein and interleukin-6, which are elevated with increased LA intake, have been linked to higher risks of developing Type 2 diabetes.15 By fostering an inflammatory environment, excessive LA consumption not only disrupts your metabolic balance but also accelerates the progression toward diabetes. Recognizing this hidden link emphasizes the need for dietary strategies that minimize inflammation to maintain insulin sensitivity and metabolic health. Lack of Cellular Energy Drives Chronic Diseases Like Diabetes 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 themselves. So, the fundamental issue underlying most chronic disease is that your cells are not producing enough energy. In addition to LA, exposure to synthetic endocrine-disrupting chemicals (EDCs), estrogen and pervasive electromagnetic fields (EMFs) also impair your cells’ ability to generate energy efficiently. This energy deficit makes it challenging to sustain the oxygen-free gut environment necessary for beneficial bacteria like Akkermansia to flourish, further complicating the problem. Instead, a lack of cellular energy creates an environment in the gut that favors endotoxin-producing bacteria, further damaging mitochondria, triggering insulin resistance and creating a vicious cycle of worsening health. By tackling the “Four E’s” — excess LA, estrogens (xenoestrogens found in everyday items like plastic), EMFs and endotoxins — you restore you cellular energy and start down the path toward optimal health.

1 What is a crucial lifestyle strategy for preventing further nerve damage in diabetic peripheral neuropathy? Reducing protein intake Increasing dietary linoleic acid (LA) Maintaining stable blood sugar levels Stable blood sugar levels help prevent nerve damage by minimizing the negative impact of high glucose on nerve-supporting Schwann cells and overall nerve health. Learn more. Avoiding physical activity 2 Why do modern pork and chicken products contain higher levels of PUFAs compared to past generations? Animals are genetically modified to produce more PUFAs DDGS in livestock feed contributes to increased PUFA levels Modern pork and chicken products reflect the high-PUFA feeds, such as DDGS, used in their diets, directly altering their fat composition. Learn more. PUFAs naturally occur in high quantities in meat products Livestock are exposed to more sunlight, which increases PUFA levels 3 What dosage of methylene blue has shown promise in slowing the progression of Alzheimer’s disease? 50 mg daily 5 mg daily 16 mg daily Clinical trials have demonstrated that a 16 mg daily dose of methylene blue can slow the progression of Alzheimer’s, maximizing cognitive benefits without diminishing returns observed at higher doses. Learn more. 100 mg daily 4 Why should you reconsider a long-term low-carb diet? It can make your blood sugar dangerously high It may cause your body to release more cortisol, leading to stress and muscle loss Low-carb diets can raise cortisol levels as your body breaks down muscle for glucose, which may harm your long-term health. Learn more. It will prevent you from losing weight It causes your body to store too many carbs 5 Why is it better for you to consume fructose from whole fruits instead of foods containing high-fructose corn syrup (HFCS)? Whole fruits contain natural fiber that helps your body process fructose more effectively Whole fruits provide fiber and nutrients that help your body regulate how fructose is absorbed, unlike HFCS, which contributes to metabolic issues. Learn more. HFCS has more nutrients than whole fruits Your body processes fructose the same way regardless of the source HFCS contains fiber that supports better digestion 6 Why is slow running a good option if you want to improve your mental health? It requires professional training and expensive gear It demands high-intensity effort for any benefits It primarily targets physical endurance over mental well-being It activates the brain’s hippocampus to boost memory and reduce stress Slow running provides mental health benefits by stimulating brain activity in the hippocampus, improving memory and reducing stress without requiring intense effort. Learn more. 7 Which practical step can you take to minimize iodine exposure in your daily life? Rely on iodized salt for flavoring meals Choose processed foods for convenience Use personal care products with iodine-rich ingredients Source eggs and dairy from animals not supplemented with iodine Choosing high-quality eggs and dairy from non-iodine-supplemented sources helps reduce iodine intake and promotes better thyroid health. Learn more.   Test Your Knowledge With The Master Level Quiz 1 What is one practical lifestyle change that can help manage symptoms of diabetic peripheral neuropathy and improve overall nerve health? Skipping meals regularly Consuming high amounts of processed foods Regular low-impact exercise, like walking or swimming Regular low-impact exercise improves blood flow to the nerves, enhances mitochondrial function and supports overall nerve health. Learn more. Eliminating all dietary carbohydrates 2 What is a practical way to lower your risk of developing staghorn kidney stones? Consume high-oxalate foods to balance urinary pH Avoid hydration to minimize urinary bacteria Use methylene blue to combat UTIs and stay hydrated Staying hydrated and using methylene blue can effectively reduce urinary tract infections (UTIs), a primary risk factor for staghorn kidney stones. Learn more. Rely solely on calcium supplements to prevent stones 3 Which dietary habit can help reduce inflammation and support nerve health for individuals with diabetic peripheral neuropathy? Limiting linoleic acid consumption from seed oils Reducing dietary linoleic acid, found in seed oils, minimizes inflammation and helps protect nerve health, making it an important dietary consideration. Learn more. Increasing consumption of sugary beverages Eating a diet high in processed grains Skipping balanced meals to lose weight 4 Why are high-PUFA livestock feeds considered detrimental to the health of both animals and humans? They enhance the flavor of meat and eggs They require less land for production They increase oxidative stress and disrupt metabolic health High-PUFA feeds cause oxidative stress and produce toxic byproducts in animals, which can affect the nutritional quality of meat and pose health risks to humans. Learn more. They are entirely free of chemical residues 5 What is one effective way to support healthy vitamin D levels to help manage psoriasis? Prolonged sun exposure without breaks Consuming more processed foods Balanced sun exposure combined with avoiding seed oils in the diet Balanced sun exposure supports natural vitamin D production, and avoiding seed oils reduces skin inflammation, promoting overall skin health and mitigating psoriasis symptoms. Learn more. Taking high doses of vitamin C supplements 6 What is one practical way to improve sleep quality and manage tinnitus symptoms? Sleep with bright lights on to distract from tinnitus Use blue light-emitting devices before bedtime to relax Incorporate pink noise and keep your room cool Creating an optimal sleep environment with soothing sounds like pink noise and a cool room temperature supports uninterrupted sleep, which can help alleviate tinnitus symptoms. Learn more. Sleep on your back to enhance airflow 7 What is a practical benefit of having methylene blue in an emergency kit? It can be used as a daily energy booster It reverses the effects of oxidative stress caused by overexertion It may help mitigate tissue damage during a heart attack or stroke Methylene blue can quickly restore cellular respiration and reduce tissue damage in emergencies like heart attacks or strokes, making it a valuable addition to emergency preparedness. Learn more. It eliminates the need for other emergency medications 8 What is a primary benefit of choosing an organic mattress over a conventional one? Reduced risk of fires due to flame retardants Avoidance of harmful chemicals like VOCs and formaldehyde Organic mattresses help protect you from harmful substances like volatile organic compounds (VOCs) and formaldehyde, offering a healthier sleep environment. Learn more. Longer warranty periods compared to traditional mattresses Increased comfort for all sleep positions 9 What is a key advantage of targeting cellular health over using antipsychotic medications in nursing home residents? It increases the risk of adverse side effects It limits the resident’s overall health potential It creates dependency on pharmacological solutions It promotes natural healing and reduces harmful interventions Focusing on cellular health through toxin elimination and proper nutrition addresses root causes of symptoms, offering a safer and more effective alternative to antipsychotics. Learn more. 10 Which strategy is most effective for naturally managing elevated cortisol levels and promoting better health? Adopting a strict low-carb diet to minimize glucose availability Intentionally increasing cortisol to boost energy production Reintroducing healthy carbohydrates to stabilize blood sugar levels and reduce cortisol spikes While low-carb diets and stress-induced energy production might seem effective, they often lead to chronically elevated cortisol levels, impairing overall health. A balanced approach that supports metabolic health and regulates cortisol naturally is more sustainable and effective. Learn more. Relying solely on stress-induced energy production to maintain metabolic function 11 What is one natural remedy that can be applied directly to a plantar wart to aid in its removal? A slice of banana peel A slice of banana peel, taped over the wart, may help soften and remove it thanks to its natural enzymes. Learn more. A drop of dish soap A piece of plastic wrap A pinch of baking soda 12 What is one dietary change that can positively impact brain health and emotional regulation during the postpartum period? Increasing intake of whole grains for sustained energy Consuming more vitamin B-rich foods like leafy greens and eggs Foods rich in vitamin B, such as leafy greens and eggs, are essential for brain health and emotional regulation, especially during the postpartum period. Learn more. Avoiding all forms of fat in meals Eliminating all carbohydrates from the diet 13 If you want to reduce your risk of inflammation and oxidative stress, what step should you take regarding HFCS? Increase HFCS intake to build tolerance Eliminate processed foods from your diet Cutting out processed foods helps reduce HFCS intake, which decreases inflammation and oxidative stress, promoting better overall health. Learn more. Use HFCS as your main energy source Avoid natural sweeteners like honey and maple syrup 14 Which of the following lifestyle changes can help reduce microplastic exposure and support fertility? Cooking meals in nonstick Teflon cookware Using synthetic fabrics to avoid natural allergens Opting for bottled water over filtered tap water Avoiding microwaving food in plastic containers Heating food in plastic containers releases harmful chemicals, such as phthalates, that disrupt hormones. Switching to glass or ceramic containers is a simple and effective way to reduce microplastic exposure. Learn more. 15 Which dietary habit can help reduce the risk of colorectal cancer linked to harmful gut bacteria? Eating processed foods rich in omega-6 fats Consuming restaurant meals cooked with seed oils Avoiding seed oils and focusing on whole, natural foods Eliminating seed oils and choosing whole, natural foods helps maintain a balanced gut microbiome, reducing the impact of harmful bacteria like colibactin-producing E. coli. Learn more. Increasing carbohydrate intake without dietary adjustments 16 What is one significant benefit of Interval Walking Training (IWT) compared to regular walking? IWT requires less physical effort than normal walking It improves cardiovascular health more effectively IWT alternates between slow and brisk walking, significantly enhancing cardiovascular health by reducing systolic and diastolic blood pressure more effectively than regular walking. Learn more. It only benefits individuals over 60 years old IWT requires specialized equipment for implementation 17 What are the benefits of maintaining adequate calcium and magnesium levels for cognitive health? Improved memory, attention, and overall brain function Ensuring sufficient calcium and magnesium levels supports brain health, leading to better memory, attention and cognitive performance. Maintaining these minerals can help prevent cognitive decline and improve overall brain function. Learn more. Increased bone density and better calcium absorption Enhanced energy levels and faster neural regeneration Reduced risk of cognitive decline and neurodegenerative diseases 18 How can reducing benzene exposure during pregnancy benefit your child’s health? By supporting balanced energy and glucose metabolism, reducing the risk of metabolic disorders Reducing benzene exposure during pregnancy helps support your child’s metabolic health, particularly by promoting balanced energy homeostasis and glucose metabolism, which reduces the risk of insulin resistance and metabolic disorders. Learn more. By promoting faster brain development and improved cognitive abilities By enhancing immune system function and reducing the risk of infections By preventing the risk of obesity and metabolic syndrome later in life 19 What are effective strategies to reduce excess iodine exposure and protect thyroid health? Limiting processed foods and choosing iodine-free dairy and eggs To reduce iodine overload, prioritize whole, unprocessed foods and choose high-quality dairy and eggs from sources not supplemented with iodine. These actions help maintain a healthy iodine balance and protect thyroid health. Learn more. Increasing iodine-rich foods like seaweed and iodized salt Supplementing with iodine to boost thyroid function Avoiding all dairy and seafood entirely 20 How can you maintain a balanced microbiome to support your overall health? By consuming a diet high in processed foods and sugar By maintaining a healthy gut environment with probiotics, prebiotics, and reducing toxin exposure Maintaining a balanced microbiome involves consuming a healthy diet rich in probiotics and prebiotics, while also reducing exposure to environmental toxins. These actions promote a healthier gut, boosting immune function and overall well-being. Learn more. By increasing your stress levels and consuming more artificial sweeteners By using antibiotics regularly to eliminate harmful bacteria 21 How can you ensure the organic products you buy have higher integrity and nutritional value? Opt for local, direct-from-farmer organic sources Buying directly from local farmers or farmers markets ensures fresher, more nutritionally dense food with fewer fraud risks compared to large-scale or imported products. Learn more. Always purchase from large-scale supermarket brands Choose imported products with group certification Trust all products labeled as “organic”