Chris Kresser

Curcumin: Nature's Answer to Bone and Joint Health? Did you know that over 10 million Americans have osteoporosis, and 44 million more are at risk? Plus, osteoarthritis affects a staggering 32 million adults in the US. But there's hope on the horizon – curcumin, the active compound in turmeric! Recent research reveals curcumin's potential in supporting bone and joint health: 1️⃣ Slows down bone breakdown 2️⃣ Stimulates new bone formation 3️⃣ Fights inflammation and oxidative stress Clinical studies show curcumin can: - Increase bone density in postmenopausal women - Improve pain and function in knee osteoarthritis - Reduce reliance on pain medication A meta-analysis of 11 trials confirmed curcumin's effectiveness in relieving pain, improving joint mobility, and reducing medication use in osteoarthritis patients. While adding turmeric to your diet is great, getting therapeutic doses through food alone is challenging. Most promising research used concentrated curcumin supplements. Pro tip: Choose a curcumin supplement with enhanced absorption technology for maximum benefits. Studies show 500mg daily of an optimized form is safe and effective. Combined with a nutrient-dense diet and bone-smart lifestyle, curcumin could be your secret weapon for skeletal strength and resilience as you age! Want to dive deeper? Check out my full article on curcumin's benefits for osteoporosis and osteoarthritis below! #curcumin #osteoporosis #osteoarthritis #healthbenefits

Alpinia galanga, or “Thai ginger,” has been used for centuries in traditional Southeast Asian cuisine and medicine. But it was relatively unknown in the West until recently. I'm glad to see it getting more attention because it’s one of my favorite nootropic compounds. This new study found Alpinia is rich in compounds called turmerones that have antioxidant properties and interact with various cellular processes. Think of it like a shield for your cells—it helps neutralize harmful molecules that can damage your body over time. Researchers also discovered that compounds in Alpinia interact with proteins in our bodies that support cognitive function. This explains why it’s been shown to maintain mental clarity and support overall brain health as we age. Want to boost your brainpower with Alpinia and six other evidence-based nootropics? Try Luminous Mind from Adapt Naturals, our cognitive-enhancing formula featuring EnXtra (a clinically studied Alpinia extract) alongside Bacopa, Lion's mane, citicoline, and more! #nootropics #brainhealth #cognitivehealth

🧠 Exciting news in mental health research! This new Stanford Medicine study shows that cognitive behavioral therapy (CBT) can lead to lasting changes in the brain for people with depression and obesity. Here are the key findings: - CBT focused on problem-solving reduced depression in 1/3 of patients - Brain scans showed adaptive changes after just 2 months of therapy - These early brain changes predicted long-term benefits up to 2 years later - CBT helped patients process information more efficiently Why this matters: - It's a step towards "precision psychiatry" - using brain scans to match patients with the most effective treatments - For people with depression + obesity, CBT had nearly 2x the success rate of typical antidepressants (32% vs 17%) The takeaway: Our thoughts and behaviors can literally change our brains, potentially fast-tracking recovery from depression. This research opens up exciting possibilities for more personalized and effective mental health treatments! #mentalhealth #depressiontreatment #CBT #neurosciencenews

🔬 Colostrum: Nature's "Liquid Gold" for Gut & Immune Health I've been diving deep into colostrum research, and the findings are remarkable. This nutrient-rich fluid, produced by mammals after birth, isn't just for newborns – it's a powerhouse for gut and immune health at any age! Colostrum supports the crucial gut-immune axis through several mechanisms: - Antibodies (IgA, IgG) neutralize pathogens - Growth factors promote tissue repair - Cytokines regulate inflammation - Prebiotics nourish beneficial gut bacteria - Lactoferrin offers antimicrobial effects What sets colostrum apart is its ability to not only support existing gut cells but also help create new ones. It modulates the immune system rather than simply stimulating it, containing compounds that no probiotic or prebiotic can provide. In my clinical practice, I've seen colostrum benefit patients with: - IBS and IBD - Frequent infections - Allergies - Autoimmune diseases - Athletic performance challenges When choosing a colostrum supplement, look for products that are cold-processed, from pasture-raised cows, and contain at least 2g per serving. Those with severe lactose intolerance should start with a small dose. Want to learn more about how colostrum could transform your health? I've written a comprehensive article exploring the science behind this fascinating topic. 👉 Read "Colostrum: 'Liquid Gold' for Gut and Immune Health" below and discover the power of colostrum for yourself! #colostrum #immunehealth #naturalhealth

This new systematic review highlights curcumin's promising potential for addressing age-related disorders. Researchers found that this active compound from turmeric can combat inflammation, oxidative stress, and mitochondrial dysfunction—three hallmarks of the aging process. Curcumin enhances cognitive function, supports brain health, improves muscle strength, helps maintain normal blood sugar and insulin levels, and boosts physical performance in older adults. It also promotes healthy skin, hair, and nails as we age! #curcumin #antiaging #healthyaging

A fascinating study on psychedelics revealed surprising details about how these substances might reduce anxiety. Researchers found that a classic psychedelic similar to LSD activated specific neurons in the ventral hippocampus of mice and rats, leading to decreased anxiety-like behaviors. The effect occurred without triggering hallucinations, suggesting that the anxiety-reducing properties of psychedelics might be separable from their hallucinogenic effects. This research opens up exciting possibilities for developing new anxiety treatments that harness the benefits of psychedelics without some of their more dramatic “side effects.” For more on this topic, check out my podcast The Emerging Field of Psychedelic-Assisted Psychotherapy, with Dr. Ingmar Gorman below! You can also check out the full study here: https://bit.ly/4eOBawY #pocast #psychedelics #anxiety

While cardiovascular disease remains the leading cause of death worldwide, new research* highlights a natural compound with powerful protective properties: curcumin. Found in turmeric, curcumin has been used for centuries in traditional medicine, and now science is revealing its remarkable ability to support heart health in several vital ways. Curcumin has shown promising effects in protecting our hearts in a variety of ways: 1. Protects Heart Cells: Curcumin shields heart cells, particularly in conditions where blood flow and oxygen are compromised, like during a heart attack. Research shows it protects heart cells from ischemic injury and promotes healthier heart remodeling after damage, reducing post-heart attack complications by limiting scarring and unhealthy heart muscle thickening. 2. Boosts Blood Vessel Health: Oxidative stress, or cellular damage from free radicals, is a major factor in heart disease. Curcumin helps counter this by activating the Nrf2/HO-1 pathway, increasing the body's antioxidant defenses. This protects the delicate cells lining your arteries and promotes overall vascular health. 3. Fights Inflammation in the Arteries: Inflammation in blood vessels drives atherosclerosis—the hardening and narrowing of arteries. Curcumin reduces this inflammation by preventing foam cell formation (critical in plaque buildup) and regulating smooth muscle cell growth in artery walls. By inhibiting these processes, curcumin helps keep arteries clear and flexible. 4. Promotes Diabetic Heart Health: Curcumin shows promise in managing heart complications for diabetics. It improves vascular function by reducing oxidative stress and inflammation, potentially lowering heart disease risk in diabetic patients. How Much Curcumin Is Enough? Research suggests doses of 500–1,000 mg per day, especially with black pepper (to enhance absorption), could offer heart-protective benefits. However, individual needs may vary, so it’s important to consult a healthcare provider to determine the right dosage. How to Incorporate Curcumin into Your Diet You can add more turmeric to your meals, but achieving therapeutic curcumin through food alone is challenging. That’s why many people use high-quality supplements. Look for supplements that use a bioavailable form of curcumin that enhances absorption and effectiveness. When choosing a supplement, ensure it’s from a reputable brand with third-party testing for quality and purity. Opt for a curcumin supplement with enhanced bioavailability to unlock the compound’s full potential for heart health and beyond. #curcumin #hearthealth #cardiovascularhealth #turmeric

We've been told for decades that eggs are bad for us because they raise cholesterol levels. Fortunately, this has been challenged by a growing number of researchers who've highlighted the lack of evidence linking consumption of eggs to cardiovascular disease or any other negative outcome. This new study called "Debunking the Myth: Eggs and Heart Disease" goes further. It suggests that "eggs have been an integral part of the human diet since the domestication of hens" and "recent additions to the human diet a few decades ago, such as fructose-rich breakfast cereals, coffee beverages with sugar levels comparable to candy bars, protein supplements for diabetics that are notorious for raising blood glucose levels, and the heightened consumption of seed oil, which causes inflammation, have been responsible for the surge in cardiovascular events in recent times." The study reviews decades of research on eggs and cardiovascular disease and finds they are beneficial—not harmful—to our health. Enjoy that next omelette! #eggs #cholesterol #health #diet Link: https://lnkd.in/g3K_vT_d

This fascinating new study from Umeå University in Sweden sheds light on why people with type 2 diabetes have a higher risk of Alzheimer's disease. The researchers found that individuals with diabetes may have trouble clearing beta-amyloid proteins from their blood—a key factor in Alzheimer's development. Healthy controls showed increased levels of an enzyme that breaks down beta-amyloid after exposure to high blood sugar, while those with diabetes didn't. This suggests that frequent blood sugar spikes in diabetics could lead to a buildup of these problematic proteins over time. These findings underscore the importance of blood sugar control for brain health. As a clinician, I've seen how lifestyle interventions like a low-carb diet, regular exercise, and stress management can dramatically improve blood sugar regulation in diabetic patients. By addressing the root causes of type 2 diabetes, we may be able to reduce Alzheimer's risk as well. #alzheimers #diabetes

I wanted to share some important new research about magnesium—a nutrient critical for your health that most people aren't getting enough of. This study recently published in the European Journal of Nutrition found that low magnesium levels are associated with increased DNA damage in healthy adults. Even more concerning, the DNA damage was even more pronounced when low magnesium was combined with high homocysteine levels (another common issue). Why does this matter? DNA damage is a key driver of aging and increases your risk for a wide range of chronic diseases. This study provides yet another piece of evidence showing just how important it is to maintain optimal magnesium levels. But here's the problem: most people aren't getting nearly enough magnesium. Let me explain why. Magnesium is involved in over 700 enzymatic reactions in your body. It's essential for energy production, glucose regulation, bone development, muscle and nerve function, and much more. Without adequate magnesium, virtually every system in your body suffers. Unfortunately, the Recommended Dietary Allowance (RDA) for magnesium hasn't been updated since 1997. Back then, it was based on average body weights of 133 lbs for women and 166 lbs for men. Today, those averages are 168 lbs and 196 lbs, respectively. This means that even the official recommendations are likely too low for most people. But it gets worse. Studies show that most Americans aren't even meeting those outdated standards. Why is it so hard to get enough magnesium? There are several reasons: - Soil depletion has reduced the magnesium content in many foods. - We only absorb about 30-40% of the magnesium from food. - Stress, certain medications, and other factors increase our magnesium requirements. - It's difficult to consistently eat enough high-magnesium foods to meet our needs. The result? Most of us walk around with suboptimal magnesium levels, which may be silently damaging our DNA and accelerating the aging process. The good news is that optimizing your magnesium intake can profoundly affect your health. Research shows that adequate magnesium levels support: - Cardiovascular health - Metabolic function and blood sugar control - Bone strength - Cognitive performance - Stress resilience - Sleep quality - Energy levels - And now, we can add "DNA protection" to that impressive list. So, how can you ensure you're getting enough magnesium? While eating magnesium-rich foods like leafy greens, nuts, and seeds is important, it's not enough for most people. That's why I often recommend magnesium supplementation to my patients and readers. Don't wait to optimize your magnesium levels. Your DNA—and overall health—will thank you. #magnesium #optimalhealth #healthandwellness