Chris Kresser

Colostrum's Unsung Hero: Meet Lactoferrin Most people know colostrum as nature's first food, packed with immune and growth factors. But there's one compound within colostrum that deserves far more attention: lactoferrin. Recent research reveals lactoferrin's remarkable triple action: It modulates immune function, helping your body respond appropriately to threats without overreacting. It strengthens the gut lining, supporting that crucial barrier between your digestive system and bloodstream. And here's what's particularly interesting: it can combat problematic Candida overgrowth without disturbing your beneficial bacteria. For women especially, this matters. Whether you're a new mom recovering from childbirth, navigating hormonal shifts, or simply dealing with digestive issues, lactoferrin addresses these challenges at their root. Think about it: balanced immunity, improved digestion, and clearer skin. These aren't just surface-level benefits. They're upstream changes that create a ripple effect throughout your entire body. This is functional medicine in action. Instead of treating symptoms in isolation, we're supporting the foundational systems that influence everything else. The gut-immune connection continues to reveal itself as one of the most powerful levers we have for optimizing health. And lactoferrin is proving to be a key player in that relationship. Want to dive deeper into the research? Check out the study below. #lactoferrin #colostrum #guthealth

World Brain Day: The Golden Key to Cognitive Health Most people know curcumin for joint health, but what if I told you this powerful compound might be even more valuable for your brain? New research reveals curcumin's incredible potential to: - Reduce brain inflammation & oxidative stress - Protect against amyloid plaques linked to Alzheimer's - Enhance neuroplasticity & memory formation - Support cognitive function as we age The catch? Regular turmeric won't cut it. The amount in food is too small and poorly absorbed. That's why targeted supplementation with highly bioavailable forms can make all the difference. Studies show curcumin can improve memory and attention in just 28 days, with some research revealing significantly less brain protein buildup associated with cognitive decline. Your brain deserves the same care you give your body. This #WorldBrainDay, discover how this ancient spice might be the modern solution for keeping your mind sharp. Check out my full article on curcumin's cognitive benefits, dosing, and which forms work best below! #brainhealth #curcumin #cognitivehealth

Movement as Medicine: The Mental Health Benefits You Can't Ignore We've long known that exercise strengthens our bodies, but a groundbreaking 2024 umbrella review (link below) reveals just how powerful movement can be for our minds. The research examined the relationship between physical activity and mental health prevention, with striking findings: Higher levels of physical activity were linked to a 23% lower risk of depression and a 29% lower risk of anxiety disorders. But here's what really caught my attention: even low and moderate-intensity exercise showed robust protective effects against depression. This means you don't need to become a marathon runner or hit the gym for hours daily. A gentle walk, some gardening, or a relaxing yoga session can make a meaningful difference in your mental well-being. What sets physical activity apart from pharmaceutical interventions? It's accessible to most people, completely free of side effects, and delivers a cascade of additional health benefits - from improved cardiovascular health to better sleep quality. Summer offers endless opportunities to get moving outdoors. Consider this your reminder that prioritizing movement isn't just about physical fitness. It's one of the most powerful tools we have for supporting our mental health naturally. What's your favorite way to stay active? Share in the comments below. #mentalhealth #exercise

A fascinating 2025 review reveals that curcumin may be one of our most powerful allies against aging skin. Here's what the research found: Curcumin's skin superpowers: - Blocks UV-induced oxidative stress (hello, sun damage protection!) - Slows down collagen breakdown – the key to maintaining skin structure - Reduces unwanted pigmentation and dark spots - Calms inflammatory pathways like NF-κB and MAPK This is huge news for anyone dealing with wrinkles, sun damage, or chronic skin inflammation. But here's the catch: Most curcumin supplements are notoriously poorly absorbed by the body. You'd need massive doses to see real benefits – which isn't practical or cost-effective. The absorption problem is real. Standard curcumin has such low bioavailability that much of what you take never actually reaches your tissues where it can do its work. What to look for: ✓ Highly bioavailable forms like NovaSol® or BCM-95® ✓ Liposomal or phytosome formulations The bottom line? Curcumin shows incredible promise for skin health, but only if your body can actually use it. Don't waste your money on cheap, poorly absorbed forms. Have you tried curcumin for skin health? What was your experience? #curcumin #skinhealth #antiaging

sDid you know that collagen makes up about 30% of your total protein content? Yet our natural production starts declining in our mid-20s and drops significantly after 40. This explains so much of what we associate with aging – creaky joints, decreased bone density, and longer recovery times. Here's what the research shows: - Joint health: Cartilage is 80% collagen. Studies show 10g daily can actually help rebuild cartilage structure, not just mask symptoms - Bone strength: Collagen forms the scaffold that calcium attaches to. Without it, taking calcium is like building a brick wall without mortar - Recovery support: Even helps with muscle recovery and connective tissue repair My recommendations: - For joints: 10g hydrolyzed collagen peptides daily - For bones: 5g daily for at least 12 months - For recovery: 10-15g around workouts The key is consistency – most benefits show up after 8-12 weeks of daily use. I personally take about 10g daily and have seen the difference in my own recovery (especially after my pickleball injury last summer!). Pro tip: Add unflavored collagen to your morning coffee or tea – it dissolves easily and is virtually tasteless. What's your experience with collagen? Share in the comments! #collagen #jointhealth #bonehealth

A fascinating new study (link below) reveals what many of us intuitively know – time in nature isn't a luxury for people with chronic low back pain, it's genuine therapy. Here's what researchers found: - Nature time reduced both stress AND physical pain levels - Outdoor spaces naturally supported gentle movement and exercise - Even simple activities like gardening or chatting with fellow dog walkers provided healing connection - Patients described nature as essential for their mental health and coping The challenge? Many people with chronic pain face real barriers – mobility issues, uneven terrain, or simply living in areas without accessible green spaces. This matters because chronic pain isn't just physical. It impacts mood, relationships, and overall quality of life. We need strategies that address the whole person, not just symptoms. Small steps that make a difference: - Start with what's accessible – even potted plants on a patio - Find nearby parks with paved paths or benches - Consider "forest bathing" – mindful time among trees - Join outdoor groups suited to your mobility level The takeaway? While we work on addressing root causes of pain, we can't overlook the healing power of our connection to the natural world. What's your favorite way to connect with nature? Share in the comments! #chronicpain #naturehealing #backpain

Most of us know phthalates (chemicals that make plastic flexible) are endocrine disruptors. But new research reveals something far more alarming. A global burden analysis found that these compounds—particularly DEHP—may be responsible for more than 356,000 cardiovascular deaths annually among people aged 55-64. The connection: DEHP exposure is strongly linked to: - Increased oxidative stress - Insulin resistance - Atherosclerosis - Higher cardiovascular disease risk While the data has limitations, the message is crystal clear: reducing phthalate exposure should be a global health priority. My recommendation: Stop heating or storing food in plastic containers. It's a simple habit that could significantly reduce your exposure. Small changes like this add up—especially when the alternative might be increased heart disease risk. Check out the full study below. #heartdisease #toxins #plastic

Is your home making you sick? In my new episode of Revolution Health Radio, I dive deep into indoor air quality with environmental wellness expert Michael Rubino—and what we discovered might surprise you. Key takeaways: - Why dust testing beats air sampling for detecting mold problems - How modern "energy-efficient" homes trap toxins and reduce air quality - Simple DIY tests you can do before hiring professionals - Hidden threats: VOCs, formaldehyde, radon, and microplastics in your home - How to find qualified professionals and avoid costly mistakes Given that we spend 7-8+ hours indoors daily (minimum), understanding your indoor environment is critical for optimal health. Michael shares practical, actionable strategies for assessment and remediation. If you've ever suspected your symptoms might be connected to your home environment, this episode is a must-listen. 🎧 Link to listen to the episode or read the full transcript here: https://xmrrwallet.com/cmx.pbit.ly/4nmb35m #health #wellness #mold #podcast #toxins

For thousands of years, traditional healers have relied on black seed oil (Nigella sativa) for its remarkable health benefits. Now, cutting-edge research is validating what ancestral cultures have known all along. A comprehensive meta-analysis of 16 clinical trials just revealed how black seed oil significantly impacts cardiometabolic health in people with type 2 diabetes: ✓ Meaningful reductions in fasting blood glucose ✓ Improved HbA1c levels (3-month blood sugar average) ✓ Lower total cholesterol ✓ Reduced LDL cholesterol Here's what makes this research particularly compelling: The benefits were both dose-dependent and time-dependent. Higher doses taken consistently over longer periods produced the most significant improvements—a perfect example of how therapeutic nutrition works when applied properly. The mechanism is fascinating. Black seed oil contains thymoquinone and other bioactive compounds that work synergistically across multiple metabolic pathways. Instead of targeting just one aspect of metabolism like many pharmaceuticals, it supports your body's natural regulatory systems. This isn't just relevant for diabetes management—it's about optimizing metabolic function for long-term health. Whether you're currently dealing with blood sugar imbalances or taking a proactive approach to metabolic wellness, this research offers valuable insights. The takeaway? Sometimes the most powerful interventions are the ones that have stood the test of time. Link to full study below. #metabolism #metabolichealth #blackseedoil

We all know omega-3s are crucial during pregnancy, but what about after your child is born? New research from the European Journal of Nutrition reveals something remarkable about seafood and child development. The findings are striking: Children who eat no seafood have 35% higher odds of suboptimal social behavior compared to those eating two portions weekly. This isn't just correlation—there's real science behind it. Here's why seafood is brain food for kids: - DHA (omega-3) is essential for ongoing brain development - Iodine supports cognitive function and focus - Selenium acts as a powerful antioxidant for developing brains - Choline aids memory and learning - Vitamin D supports mood regulation This nutrient combination creates a perfect package for growing minds. Children with regular seafood consumption often show better focus, emotional regulation, and social skills—benefits that can last a lifetime. The challenge? Most kids eat far less than the recommended two weekly portions. The good news is you can start small and get creative. Try introducing mild fish like wild salmon or sardines mixed into familiar favorites—think fish tacos, salmon pasta, or sardines in tomato sauce. The key is making it approachable and delicious. Check out the full study below and learn more about the seafood-brain connection. How do you get seafood into your kids' diets? Any winning strategies to share? #seafood #kidnutrition #childdevelopment