Dr. Joseph Mercola - Take Control of Your Health

Big Food now supplies over half of U.S. adults' at-home calories through ultraprocessed foods and, according to a study in The Lancet, these foods are now a major global health threat driving chronic disease The NOVA food classification groups foods by processing. Group 4 (ultraprocessed products) are industrial formulations that displace healthy diets and seriously harm health Across 104 studies, higher ultraprocessed food intake was consistently linked to poorer metabolic health, faster weight gain, diabetes, cardiovascular disease, cancer, and long-term exposure to harmful additives and endocrine-disrupting chemicals Most governments rely on weak, nutrient-focused policies and voluntary programs, while industry interference and trade challenges block stronger rules that reduce availability, marketing, and additives in ultraprocessed foods Transnational food giants shape laws, research, and public opinion to protect profits, so personal control starts with awareness, cleaning your pantry, smarter swaps, limiting vegetable oils, and strong social support

My newest book, "Gut Cure: Stop the Rot, Restore Your Body From the Inside Out," which comes out tomorrow, puts the spotlight on the modern epidemic of invisible gut dysfunction, and offers you a roadmap to true restoration Your gut microbiome acts as a command center for digestion, immunity, metabolism, and brain health; when microbial diversity drops, symptoms often go beyond digestion Short-chain fatty acids (SCFAs), especially butyrate, are essential compounds made by healthy gut bacteria that help repair your gut lining, calm inflammation, stabilize blood sugar, and support mental clarity Modern diets heavy in seed oils (including linoleic acid), emulsifiers, and ultraprocessed foods disrupt beneficial bacteria and reduce butyrate production, leaving your gut undernourished even if you eat "healthy" foods Simple changes, such as replacing seed oils with stable fats like butter, ghee, or coconut oil, can lower inflammation, rebalance your microbiome, and help your body begin healing from the inside out

Only one in four adults meets the recommended 150 minutes of weekly exercise, but even a few minutes of movement each day can still improve heart health, metabolism, and strength A single high-intensity workout session each week — just 30 minutes — is linked to a 39% lower risk of heart-related death in men and a 51% lower risk in women Short, intense efforts are more effective than long, drawn-out routines, and pushing past four high-intensity sessions per week offers no added benefits Activities like mopping floors, scrubbing counters, and gardening raise your heart rate enough to build strength and support metabolic health when done consistently Tools like walking pads, trampolines, jump ropes, and vibration plates offer low-cost, time-efficient ways to stay active — even while working or relaxing at home

Nearly half of U.S. adults have undiagnosed hypertension, which increases risks for stroke, heart attack, and early brain impairment due to reduced oxygen and nutrient delivery to neural tissue Early hypertension triggers rapid cellular damage, including endothelial aging, neuronal energy loss, myelin disruption, and blood-brain barrier leakage, all of which accelerate inflammation and cognitive decline even before symptoms appear Long-term high blood pressure leads to changes such as white matter hyperintensities, microbleeds, and brain volume loss. These findings are strongly linked to slower processing, stroke risk, and dementia Dementia risk rises with midlife hypertension, and older adults with high blood pressure show accelerated brain aging; regular monitoring beginning around age 40 helps reduce long-term cognitive decline Treatment can reverse some early damage, while lifestyle strategies such as diet changes, exercise, and better sleep significantly lower blood pressure and help protect long-term brain health

Leucine, an essential amino acid found in foods like grass fed beef, eggs, and dairy, triggers a cellular pathway that boosts mitochondrial performance and energy output New research from Nature Cell Biology shows leucine prevents the breakdown of key mitochondrial proteins, allowing your cells to generate more adenosine triphosphate (ATP) — the fuel that powers every function in your body The study revealed that leucine's effects appear within hours, not weeks, improving mitochondrial respiration and helping your cells burn fuel more efficiently Unlike other amino acids, leucine uniquely stabilizes the mitochondrial membrane, helping your body maintain energy balance, enhance endurance, and recover faster from stress or exertion Eating high-quality protein from whole foods supplies the leucine your cells need to keep mitochondria performing at their best, supporting steady energy, mental clarity, and resilience throughout the day