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- Ketogenic diet, by replacing glucose with ketones as an energy source, lessens alcohol cravings among people with alcohol use disorders.
- Omega-3 fatty acids reduce the risk of cardiovascular disease-related death by up to 23 percent, especially in people with high triglyceride levels.
- Women see a 24 percent drop in premature death risk with just 140 minutes of weekly activity – half the time men need for similar benefits.
- Aging undermines the brain's capacity for maintaining working memory, with subtle declines in neuron activity and connectivity in the prefrontal cortex.
Scientists have long known that severe B12 deficiency can cause neurological problems, but the exact threshold for deficiency-related damage remains unclear. A recent study found that older adults with B12 levels in the lower end of the normal range showed signs of neurological dysfunction.
Researchers measured B12 levels and conducted brain scans on 231 healthy older adults. Participants underwent tests to evaluate brain function, including visual processing speed and cognitive performance. The researchers also assessed blood biomarkers associated with nerve damage and brain health.
They found that lower B12 levels, particularly the active form of the vitamin, were associated with slower visual processing, cognitive decline, and increased signs of white matter damage in the brain. Surprisingly, high levels of the inactive form of B12 correlated with increased tau protein, a marker of neurodegeneration.
These findings suggest that current B12 guidelines don’t fully capture what the brain needs to function correctly and that even “normal” B12 levels could contribute to neurological changes. They also highlight the role of adequate nutrition throughout the lifespan and support the “micronutrient triage theory"—the idea that the body prioritizes micronutrient utilization for survival over those used for long-term health. Learn more about micronutrient triage theory in this episode featuring Dr. Bruce Ames.
Sitting for long periods isn’t just harmful to your back—it may also increase your risk of cardiometabolic disorders, such as diabetes and cardiovascular disease. Some research indicates that breaking up sedentary time with movement can enhance cardiometabolic health, but scientists are uncertain about the best frequency for these breaks. A recent study discovered that taking frequent breaks—at least every 30 minutes—might be more effective at managing blood sugar than having less frequent interruptions.
Researchers conducted a systematic review and meta-analysis of randomized crossover trials that compared different frequencies of activity breaks during prolonged sitting. They included data from 13 studies with 211 participants, examining the effects of more frequent movement breaks (every 30 minutes or less) versus less frequent ones (every 30 minutes or more) on glucose, insulin, triglycerides, blood pressure, and vascular function.
Their analysis revealed that taking more frequent movement breaks—every 30 minutes or more—reduced blood glucose levels more effectively than less frequent breaks. However, they found no significant differences between the two approaches for insulin levels, blood pressure, triglycerides, or vascular function. In addition, they rated the overall quality of evidence as low, highlighting the need for further research.
These findings suggest that interrupting sedentary time at least every 30 minutes is a practical strategy for improving blood sugar control. An effective way to interrupt sedentary time is to engage in “exercise snacks"—short bursts of activity that improve cardiorespiratory fitness. Watch this video to learn about a two-minute exercise snack that improves blood glucose, mitochondrial health, and more.
Gray hair is often considered an inevitable part of aging, but evidence suggests lifestyle strategies—including diet—could slow it down. A recent study in mice found that luteolin, a plant-derived antioxidant, may help prevent hair graying by targeting key cellular processes.
Researchers tested the effects of three antioxidants—luteolin, hesperetin, and diosmetin—on hair graying in mice prone to premature graying. They applied the compounds topically and administered them orally, then analyzed changes in hair color, stem cell activity, and molecular markers associated with aging hair follicles.
Luteolin, but not the other antioxidants, substantially reduced hair graying in the mice. Both topical and oral luteolin helped maintain communication between hair follicle stem cells and melanocyte stem cells,which are essential for pigment production. Mice treated with luteolin also had fewer aging-related changes in these cells, suggesting it protects against age-related hair follicle dysfunction.
These findings suggest that luteolin is a promising candidate for an anti-graying treatment. Luteolin is abundant in celery, green pepper, broccoli, carrots, and olive oil, and is also available as a dietary supplement. Learn about other strategies to slow or prevent hair graying in this episode featuring Dr. Rhonda Patrick.
