Revolution Health Radio copertina

Revolution Health Radio

Revolution Health Radio

Di: Chris Kresser
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Challenging mainstream myths about nutrition, health and diseaseCopyright 2011 | Chris Kresser L.Ac Disturbo fisico e malattia Igiene e vita sana Medicina alternativa e complementare
Episodi
  • RHR: The Melatonin Problem

    RHR: The Melatonin Problem
    Sep 29 2026
    In this episode of Revolution Health Radio, Chris takes a nuanced look at melatonin and challenges the idea that because it is a naturally occurring hormone, it is automatically safe for routine, long-term use. He explains melatonin's primary role as a circadian signal rather than a conventional sedative, explores concerns surrounding prolonged use and supplement quality, and examines recent research linking long-term melatonin use with heart failure risk—while emphasizing that observational research cannot establish causation. The episode also focuses on children, who may be particularly vulnerable to inappropriate or excessive melatonin use, and offers a foundational approach to better sleep centered on light exposure, consistent sleep schedules, stress regulation, sleep environment, and addressing underlying issues. In this episode we discuss: Why melatonin is better understood as a hormonal signal for the body's internal clock than as a traditional sleeping pillHow melatonin can influence circadian rhythm and why more isn't necessarily betterWhat a recent study found regarding long-term melatonin use and heart failure, and the limitations of those findingsWhy label accuracy is a significant concern, including research finding substantial variation between labeled and actual melatonin contentConcerns surrounding melatonin use in childrenWhy addressing light exposure, screen use, sleep timing, stress, and circadian consistency may be more effective than relying on nightly supplementationStrategies for supporting healthy sleep and the role of supplements as support once foundational sleep habits are established Show notes: Long-term melatonin use and incident heart failure in adults with chronic insomnia by Nnadi, E., et al."Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis" by Cheah, K. L., et al."Quantity of melatonin and CBD in melatonin gummies sold in the US" by Cohen, P. A., et al."Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content" by Erland, L. A. E., & Saxena, P. K."Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans" by Gooley, J. J., et al."Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial" by Hidese, S., et al."Melatonin and cardiovascular risk: An NHANES reality check after recent heart failure concerns" by Khan, B., & Lima, B. B."Pediatric melatonin ingestions — United States, 2012–2021" by Lelak, K., et al."Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: A randomized, double-blind, placebo-controlled trial" by Lopresti, A. L., et al."Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis" by Mah, J., & Pitre, T."Melatonin supplementation, hyperprolactinemia, and incident heart failure: A proposed prolactin-mediated pathway for cardiovascular risk" by Savvidis, C., Thomopoulos, C., & Ilias, I. et al."Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study" by Windred, D. P., et al."Melatonin treatment for age-related insomnia" by Zhdanova, I. V., et al.If you'd like to ask a question for Chris to answer in a future episode, submit it hereFollow Chris on Instagram or Facebook Add back in what the modern world has crowded out and feel and perform your best with Adapt Naturals supplements. Learn more and place your order at AdaptNaturals.com. If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!
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    26 min
  • RHR: Do Vegetarian and Vegan Diets Get Riskier as You Age? What Two New Studies Reveal

    RHR: Do Vegetarian and Vegan Diets Get Riskier as You Age? What Two New Studies Reveal
    Oct 6 2026
    In this episode of Revolution Health Radio, Chris breaks down two new studies of older adults that examine protein and micronutrient intake on plant-based diets. The findings raise important questions about protein quality, B12, calcium, zinc, vitamin D, and other nutrients—especially as aging increases protein needs and can reduce nutrient absorption. He also explores whether plant-based diets actually offer a longevity advantage and what older adults can do to protect muscle, bone, and nutritional status regardless of their dietary choices. In this episode we discuss: How aging changes nutritional requirementsMicronutrient concerns in vegetarian and vegan dietsWhy protein quality mattersWhy long-term vegetarian and vegan diets may leave older adults particularly vulnerable to inadequate proteinWhether vegetarianism increases longevityApproaches for prioritizing protein and nutrient density Show notes: "Mortality in vegetarians and comparable nonvegetarians in the United Kingdom" by Appleby, P. N., et al."Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group" by Bauer, J., et al."Eliminating animal products from the diet puts Dutch older adults at risk of micronutrient deficiencies: A simulation study" by Borkent, J., et al."A vegan dietary pattern is associated with high prevalence of inadequate protein intake in older adults; a simulation study" by Borkent, J. W., et al."Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and hyperhomocysteinemia in vegetarians" by Herrmann, W., et al."Vegetarian diet and all-cause mortality: Evidence from a large population-based Australian cohort - the 45 and Up Study" by Mihrshahi, S., et al."How prevalent is vitamin B12 deficiency among vegetarians?" by Pawlak, R., et al."Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up: Results from the prospective EPIC-Oxford study" by Tong, T. Y. N., et al."Long-term vegetarian and vegan diets in older adults are associated with inadequate intakes of protein and micronutrients" by Wildemast, S., Verlaan, S., & Grootswagers, P.A deeper dive on whether vegetarian and vegan diets are better for the environmentIf you'd like to ask a question for Chris to answer in a future episode, submit it hereFollow Chris on Instagram or Facebook Add back in what the modern world has crowded out and feel and perform your best with Adapt Naturals supplements. Learn more and place your order at AdaptNaturals.com. If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!
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    30 min
  • RHR: The Hidden Harms of Ultra-Processed Foods

    RHR: The Hidden Harms of Ultra-Processed Foods
    Sep 15 2026
    In this episode of Revolution Health Radio, Chris takes a deep dive into the latest research on ultra-processed foods, their potential impact on health, what distinguishes ultra-processed foods from minimally-processed and traditionally-processed foods, and why a Nutrition Facts label may not capture everything that matters about a food. He examines research linking higher ultra-processed food consumption with overeating, weight gain, metabolic dysfunction, cardiovascular disease, and other adverse health outcomes, and also explores potential mechanisms, including disruption of the food matrix, changes to the gut microbiome, intestinal barrier dysfunction, inflammation, oxidative stress, food additives, and effects on the gut-brain axis. In this episode we discuss: What ultra-processed food actually meansHow the NOVA classification system worksWhy "healthy" packaged foods can still be ultra-processedWhat research reveals about UPFs and overeatingHow ultra-processing affects the food matrix and nutrient absorptionPotential connections between UPFs, gut health, inflammation, and metabolic dysfunctionWhat food additives and processing-related compounds do in the bodyHow to identify ultra-processed foods by reading ingredient listsSimple ways to reduce your intake and eat more real food Show notes: "Consumption of ultra-processed foods and associated sociodemographic factors in the USA between 2007 and 2012: Evidence from a nationally representative cross-sectional study" by Baraldi, L. G., et al."Oxidized proteins in ready-to-eat beef are likely responsible for oxidative stress, dysbiosis and poor gut health in Wistar rats: Underlying biochemical insights" by Caballero, V., et al."Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake" by Hall, K. D., et al."Ultraprocessed food versus diet quality in relation to cardiometabolic health and all-cause mortality: NHANES 1999–2018" by Hatta-Langedyk, J., et al."Ultra-processed food consumption and risk of cardiovascular events: A systematic review and dose-response meta-analysis" by Qu, Y., et al."The detrimental impact of ultra-processed foods on the human gut microbiome and gut barrier" by Rondinella, D., et al."Trends in consumption of ultraprocessed foods among US youths aged 2-19 years, 1999-2018" by Wang, L., et al."Association between ultra-processed food consumption and mortality among US adults: Prospective cohort study of the National Health and Nutrition Examination Survey, 2003–2018" by Wang, L., et al.If you'd like to ask a question for Chris to answer in a future episode, submit it hereFollow Chris on Instagram or Facebook Add back in what the modern world has crowded out and feel and perform your best with Adapt Naturals supplements. Learn more and place your order at AdaptNaturals.com. If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!
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    27 min
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