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
  • RHR: Can You Reverse Your Biological Age?

    RHR: Can You Reverse Your Biological Age?
    Sep 1 2026
    In this episode of Revolution Health Radio, Chris Kresser explores what biological age really means and examines the research behind today's most popular longevity claims. He explains how epigenetic clocks and DNA methylation are used to estimate biological aging, why these tests may be less precise for individuals than they appear, and what studies like the CALERIE trial tell us about slowing the aging process. You'll also learn why reversing a biological age number isn't the same as reversing aging, and how meaningful improvements in muscle strength, cognition, metabolic health, and physical function can be achieved at virtually any age. He also offers a practical framework to build a strong foundation of sleep, nutrition, movement, stress management, connection, and purpose before investing in advanced longevity technologies or supplements. In this episode we discuss: What biological age means and why biological-age tests can be misleadingWhy slowing aging is different from reversing agingHow aging-related changes in muscle, strength, cognition, and physical function can be meaningfully improvedThe role of sleep, movement, nutrition, stress management, connection, and purpose in healthy agingWhy foundational lifestyle habits should form the base of your longevity pyramidWhere interventions such as sauna, cold exposure, red-light therapy, and other advanced tools fit into a sensible longevity strategyWhich markers may be more actionable measures of healthy aging than a single biological-age scoreWhat the research says about multivitamins, omega-3s, spermidine, ergothioneine, and other emerging longevity compounds Show notes: "Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial" by Baker, L.D., et al."Prospective study of dietary mushroom intake and risk of mortality: Results from continuous National Health and Nutrition Examination Survey (NHANES) 2003–2014 and a meta-analysis" by Ba, D.M., et al."DunedinPACE, a DNA methylation biomarker of the pace of aging" by Belsky, D.W., et al."Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial" by Bischoff-Ferrari, H.A., et al."Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study" by Harris, W.S., et al."Impact of healthy lifestyle factors on life expectancies in the US population" by Li, Y., et al."Effect of multivitamin-mineral supplementation versus placebo on cognitive function: Results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS" by Vyas, C.M., et al."Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial" by Waziry, R., et al."The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial" by Wirth, M., et al."Multivitamin supplementation improves memory in older adults: A randomized clinical trial" by Yeung, L.-K., 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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    24 min
  • RHR: My Top 3 Ingredients for Joint Health, Mobility, and Cartilage Repair

    RHR: My Top 3 Ingredients for Joint Health, Mobility, and Cartilage Repair
    Aug 18 2026
    In this episode of Revolution Health Radio, Chris breaks down the science behind joint pain, osteoarthritis, and cartilage degeneration while challenging one of the most common assumptions about joint health—that glucosamine and chondroitin are the gold standard for protecting cartilage and relieving pain. He explains why current clinical evidence no longer supports those supplements as the best option and instead reviews the clinical evidence supporting three promising ingredients—native type II collagen, natural eggshell membrane, and Boswellia serrata—and discusses how each works through a unique biological pathway to reduce inflammation, preserve cartilage, improve mobility, and support long-term joint function. In this episode we discuss: Why immune function plays a surprising role in osteoarthritisHow native type II collagen, NEM, and Boswellia serrata compare to glucosamine and chondroitinThe research-backed dosages used in clinical trialsSafety considerations and who should consult a healthcare providerLifestyle habits that maximize joint recovery and resilience Show notes: "Efficacy of eggshell membrane in knee osteoarthritis: A systematic review and meta-analysis" by García-Muñoz, A. M., et al."2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee" by Kolasinski, S. L., et al."Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: A multicenter randomized, double-blind, placebo-controlled study" by Lugo, J. P., et al."Beneficial effects of natural eggshell membrane versus placebo in exercise-induced joint pain, stiffness, and cartilage turnover in healthy, postmenopausal women" by Ruff, K. J., et al."Eggshell membrane in the treatment of pain and stiffness from osteoarthritis of the knee: A randomized, multicenter, double-blind, placebo-controlled clinical study" by Ruff, K. J., et al."Comparative efficacy and tolerability of 5-Loxin and Aflapin against osteoarthritis of the knee: A double blind, randomized, placebo controlled clinical study" by Sengupta, K., et al."A double blind, randomized, placebo controlled clinical study evaluates the early efficacy of Aflapin in subjects with osteoarthritis of knee" by Vishal, A. A., Mishra, A., & Raychaudhuri, S. P."A standardized Boswellia serrata extract improves knee joint function and cartilage morphology in human volunteers with mild to moderate osteoarthritis in a randomized placebo-controlled study" by Kumar, B., 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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    34 min
  • RHR: Why Microglia Are the Key to Brain Health, with Dr. David Perlmutter

    RHR: Why Microglia Are the Key to Brain Health, with Dr. David Perlmutter
    Aug 11 2026

    In this episode of Revolution Health Radio, Chris Kresser sits down with renowned neurologist and bestselling author Dr. David Perlmutter to discuss the emerging science of microglia—the brain's immune cells—and why they may hold the key to preventing cognitive decline and Alzheimer's disease. Drawing from his new book, Brain Defenders, Dr. Perlmutter explains how lifestyle factors such as nutrition, exercise, sleep, metabolic health, and gut health influence whether microglia protect the brain or contribute to chronic inflammation and neurodegeneration. Together, they challenge the outdated notion that dementia is largely predetermined by genetics, highlighting growing evidence that proactive lifestyle interventions can preserve—and even improve—brain function throughout life.

    In this episode we discuss:

    • What microglia are and why they're essential for maintaining healthy brain function
    • How chronic inflammation can transform protective microglia into drivers of neurodegeneration
    • The emerging science of immunometabolism and mitochondrial function
    • Why insulin resistance, obesity, and type 2 diabetes dramatically increase dementia risk
    • The limitations of the traditional amyloid hypothesis and what newer research suggests
    • How lifestyle interventions have demonstrated measurable improvements in cognitive outcomes
    • The powerful connection between the gut microbiome, systemic inflammation, and brain health
    • Why sleep, exercise, and nutrition remain the most impactful tools for protecting the brain
    • The truth about the APOE4 gene—and why genetics are not destiny

    Show notes:

    • Brain Defenders by Dr. David Perlmutter
    • Dr. Perlmutter's website
    • POINTER Study
    • Ornish & Tanzi Alzheimer's lifestyle intervention study
    • RHR: How to Sharpen and Protect Your Mind for a Lifetime, with Dale Bredesen
    • RHR: Prevention and Treatment of Alzheimer's from a Functional Perspective—with Dr. Dale Bredesen
    • If you'd like to ask a question for Chris to answer in a future episode, submit it here
    • Follow 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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    56 min
  • RHR: Your Mouth is Talking To Your Brain—And You Should Be Listening

    RHR: Your Mouth is Talking To Your Brain—And You Should Be Listening
    Jul 7 2026
    What if one of the most overlooked risk factors for cognitive decline isn't in the brain—but in the mouth? In this episode of Revolution Health Radio, Chris explores the emerging science linking oral health to brain health. He examines how chronic gum disease may contribute to cognitive decline, Alzheimer's disease, and Parkinson's disease through systemic inflammation, direct bacterial migration to the brain, and disruption of the oral-gut-brain axis. Drawing on recent research, Chris explains why periodontal disease should be considered a key factor in dementia prevention, why this conversation remains absent from mainstream care, and practical steps listeners can take to protect both oral and long-term cognitive health. In this episode we discuss: The connection between periodontal disease and cognitive declineHow oral bacteria may access and influence the brainThe emerging evidence linking periodontal disease and Alzheimer's diseaseThe role of Porphyromonas gingivalis and gingipains in neurodegenerationThe newly identified oral-gut-brain pathway and microbiome disruptionWhat current research suggests about oral health and Parkinson's diseaseThe gap between medical and dental care when addressing systemic diseasePractical prevention strategies to support oral and cognitive health Show notes: "Oral frailty and neurodegeneration in Alzheimer's disease" by Dibello, V., et al."Porphyromonas gingivalis in Alzheimer's disease brains: Evidence for disease causation and treatment with small-molecule inhibitors" by Dominy, S.S., et al."Oral health's inextricable connection to systemic health: Special populations bring to bear multimodal relationships and factors connecting periodontal disease to systemic diseases and conditions" by Kapila, Y. L."Porphyromonas gingivalis and the pathogenesis of Alzheimer's disease" by Liu, S., et al."The link between oral health and neurodegeneration: A review of periodontitis in Alzheimer's and Parkinson's disease and dementia" by Wagaskar, P., et al."An update on periodontal inflammation and bone loss" by Zhang, M., et al."Porphyromonas gingivalis induces disturbance of kynurenine metabolism through the gut-brain axis: Implications for Alzheimer's disease" by Zhu, H., et al.RHR: The Science Behind Oral Inflammation, with Dr. William LevineIf 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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    25 min
  • RHR: Fibermaxxing: Why the Internet's Hottest Gut Health Trend Gets It Half Right

    RHR: Fibermaxxing: Why the Internet's Hottest Gut Health Trend Gets It Half Right
    May 26 2026

    In this episode of Revolution Health Radio, Chris takes a deep dive into the science of dietary fiber, fiber supplements, and microbiome health. He explains why the benefits seen in high-fiber diets may come from whole foods rather than isolated fiber supplements, and why aggressively increasing fiber intake can worsen bloating, gas, and gut dysfunction for some people. He explores the latest research on fiber, short-chain fatty acids like butyrate, gut permeability, and microbiome balance while unpacking the limitations of observational nutrition studies. He also shares practical strategies for improving fiber tolerance, supporting digestive health naturally, and choosing safer approaches for sensitive guts.

    In this episode we discuss:

    • What the "fibermaxxing" trend gets right—and wrong
    • Why whole-food fiber and isolated fiber supplements are not equivalent
    • The importance of short-chain fatty acids like butyrate for gut health
    • Why microbiome diversity influences fiber tolerance
    • Common symptoms caused by excessive fermentable fiber intake
    • Differences between soluble and insoluble fiber
    • Surprising research linking high fiber intake with diverticulosis prevalence
    • Safer supplemental options for sensitive guts

    Show notes:

    • "Short chain fatty acids in human gut and metabolic health" by Blaak, E. E., et al
    • "Intestinal fatty acid-binding protein and gut permeability responses to exercise" by March, D. S., et al
    • "A high-fiber diet does not protect against asymptomatic diverticulosis" by Peery, A. F., et al
    • "Diet and supplements and their impact on colorectal cancer" by Pericleous, M., Mandair, D., & Caplin, M. E.
    • "Carbohydrate quality and human health: a series of systematic reviews and meta-analyses" by Reynolds, A., et al
    • "Probiotics and prebiotics in intestinal health and disease: from biology to the clinic" by Sanders, M. E., et al
    • If you'd like to ask a question for Chris to answer in a future episode, submit it here
    • Follow 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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    20 min