DrWadeMcKenna

10/28/2025

Osteoporosis affects 10 million Americans, and research shows resistance training effectively builds bone density by creating mechanical stress that signals bone-building cells to strengthen skeletal structure

Weightlifting (80% to 85% of your 1 rep max) performed two to three times weekly produces the greatest bone density gains, while walking and swimming provide insufficient force for bone strengthening

Essential exercises include squats, deadlifts, incline pushups, hip rotations, and chair squats, progressing gradually in intensity while maintaining proper form to minimize injury risk

Consistency matters most. Research shows that training for one year or more significantly improves bone mineral density, cortical thickness, and overall bone geometry across all ages and genders

09/26/2025

09/26/2025

Your meals are more than just fuel. They shape how your brain and body perform.

Choosing nutrient-rich, anti-inflammatory foods can boost focus, energy, and long-term health.

Here’s a recipe Leize and I have been enjoying frequently as of late:
https://drperlmutter.com/recipe/easy-and-delicious-lemon-garlic-chicken-over-cauliflower-mash/

09/26/2025

A study published in the European Journal of Epidemiology found that kids who suffer from a single mild traumatic brain injury (TBI) are way less likely to go to college—15 percent less likely. From just one concussion.

09/04/2025

Using antidepressants to address depression during pregnancy is now linked to congenital heart defects in babies, with new research showing serious developmental risks during early fetal heart formation

Lab studies using human cardiac cells revealed selective serotonin reuptake inhibitors (SSRIs) impair energy production, increasing oxidative stress and reducing ATP levels — critical for proper heart muscle function and cellular development

Sertraline (Zoloft) was the most toxic SSRI tested, showing harmful effects at much lower doses than fluoxetine (Prozac) and paroxetine (Paxil), suggesting it poses a higher risk to fetal heart cells

SSRIs also elevate cardiovascular risks in older adults, disrupting blood vessel function, increasing plaque buildup, and interfering with calcium channels

SSRI exposure during pregnancy has also been linked to brain-related issues such as autism-like behaviors, preterm birth, neonatal seizures, and postpartum hemorrhage, raising major concerns about safety

08/05/2025

Diets Made Up Of Minimally Processed Foods May Double Weight Loss, Study Finds

The New York Times (8/4, Callahan) reports a study published in Nature Medicine “suggests that people can lose more weight by avoiding ultraprocessed foods, even those that are typically considered healthy.” The study results indicate that “participants lost twice as much weight when they followed diets made up of minimally processed foods, like pasta, chicken, fruits and vegetables, as they did when they followed diets with ultraprocessed foods that met nutrition standards, such as ready-to-heat frozen meals, breakfast cereals, protein bars and shakes.” This study is “the largest and longest clinical trial yet to” specifically examine “the effects of ultraprocessed foods on weight.”

CNN (8/4, LaMotte ) reports co-author Dr. Kevin Hall said, “This new study shows that even when an ultraprocessed diet meets nutritional guidelines, people will still lose more weight eating a minimally processed diet.” With that said, “the weight loss from minimally processed food in the new study was modest – only 2% of the person’s baseline weight.”

07/30/2025

A study found that vegetarians who ate plant-based fake meat are 42% more likely to experience depression than those who don’t, even when factors like age, BMI, and lifestyle are taken into account

Eating fake meat leads to higher levels of C-reactive protein (CRP), a marker of systemic inflammation linked to chronic diseases like heart disease, diabetes, and autoimmune disorders

Triglycerides were elevated and HDL cholesterol was lower in those eating fake meat, increasing their long-term risk for cardiovascular disease

The body reacts to fake meat not because of its nutrients, but because of ultraprocessed ingredients and additives that disrupt immune signaling and metabolic function

Even when blood nutrient levels appear normal, the deeper immune system activity reveals that fake meat is pushing your body toward inflammation and oxidative stress

Marketed as a "health food," lab-grown, plant-based meat's popularity hinges on the many promises from its manufacturers — this product is promoted to end world hunger, safeguard animal welfare, and protect the planet from environmental destruction.

But these promises are yet to come true, and as the product's novelty starts to slip away, its damaging effects are now slowly but surely coming to light.

07/16/2025

Hate to exercise?
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Motivation isn’t just about willpower; it also starts with brain chemistry. Dopamine drives your internal momentum to act, and thiamine plays a key role in keeping this system energized

Thiamine deficiency disrupts energy metabolism in high-demand organs like the brain and heart. Early symptoms include fatigue, brain fog, irritability, and poor physical recovery after exertion

New research shows a fat-soluble form of thiamine called tetrahydrofurfuryl disulfide (TTFD) increases your motivation to exercise by activating brain arousal systems

Thiamine also helps your body clear fatigue by improving lactate handling and carbon dioxide output, both of which are essential for efficient recovery after physical or mental exertion

To support healthy thiamine levels, eat nutrient-dense whole foods that provide a spectrum of B vitamins, avoid alcohol and refined sugar, supplement when needed, and correct magnesium deficiency

06/26/2025

How did we get so unhealthy??
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Switching from butter, lard and tallow to seed oils (like soybean, corn and canola) drastically increased omega-6 consumption, fueling inflammation and metabolic dysfunction

Sugar intake in the U.S. jumped from minimal levels in the 1800s to an average of 34 teaspoons per day, with ultraprocessed items now making up 60% of daily calories

Modern industrial life introduced 85,000-plus synthetic chemicals into our environment — pesticides, plastics and more — that contaminate our food, water and even human tissue

Only about 24.2% of U.S. adults meet federal exercise guidelines, while sedentary work, screen time and convenience technology have drastically reduced daily physical movement

Before electricity, people slept around nine hours a night. Today, artificial light, nighttime tech use and jam-packed schedules mean fewer hours of rest and disrupted circadian rhythms

06/23/2025

Maintain CoQ10 Level to Avoid Frailty

Dr. David Brownstein, M.D., writes:

A study published in the journal Antioxidants looked at frailty among people over the age of 65. Scientists correlated blood levels of coenzyme Q10 (CoQ10) with physical activity and capacity in seniors and reported that CoQ10 levels were directly associated with lower cardiovascular risk.

Furthermore, high CoQ10 levels were found in people who engaged in more physical activity and had greater muscle capacity.

There was also an inverse correlation with sedentarism, meaning that lower CoQ10 levels were associated with an increase in sedentary behavior — a frailty index marker.

The authors concluded the study by endorsing the maintenance of CoQ10 levels in elderly people to avoid frailty.

CoQ10 is a vitamin-like substance produced in the human body. It is a key factor for cell metabolism, energy production, and antioxidant protection. It is also a potent antioxidant that helps prevent oxidative damage by cholesterol. In addition, CoQ10 is a vital component of muscles.

This study showed a direct correlation between CoQ10 levels and frailty in elderly subjects. This should be expected knowing the mechanisms of action and the body’s need for CoQ10.

Statin drugs work by poisoning the enzyme HMG-CoA reductase, which is the rate-limiting enzyme for producing cholesterol. Statins are effective for lowering cholesterol levels. However, downstream from cholesterol is CoQ10.

In other words, poisoning the HMG-CoA reductase enzyme will lower CoQ10 levels, because cholesterol is needed to produce CoQ10 — thereby impairing all the beneficial functions of CoQ10. Not surprisingly, statin drugs are associated with muscle aches and pains, cognitive decline, and neurological issues.

I’ve never been a fan of statin drugs. They have little effect on mortality, and almost no effect on longevity. If you’re taking a statin, I suggest you supplement with CoQ10.

More information can be found in my book, The Statin Disaster.
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Dr. David Brownstein, M.D., editor of the Natural Way to Health newsletter, is a board-certified family physician and one of the nation’s foremost practitioners of holistic medicine. In addition to his practice, Dr. Brownstein has lectured internationally to physicians and is the author of more than a dozen very popular books.

06/14/2025

HOW TO BUILD BETTER BONES

Fermented dairy like kefir helps rebuild bone by boosting osteocalcin and lowering bone breakdown markers, which results in stronger bones

The probiotics in fermented dairy actively balance bone-building and bone-resorbing cells, helping prevent and even reverse the progression of osteoporosis

Research shows that regular kefir consumption increased hip bone density by 5.5% in just six months, offering real gains in areas most vulnerable to life-altering fractures

Beneficial bacteria in fermented dairy lower inflammation and oxidative stress, which are two hidden drivers of bone loss that most conventional treatments overlook

Dairy contains C15:0, an odd-chained saturated fat that helps boost metabolic health, protects cells, and supports healthy weight — all while strengthening your bones

06/13/2025

Sitting for more than 10.6 hours daily increases heart failure risk by 45% and cardiovascular death risk by 62%, even for those who regularly exercise. Breaking up sedentary time is important; even reallocating 30 minutes of sitting to light activity reduces heart failure risk by 7%.

Prolonged sitting impairs blood circulation, decreases insulin sensitivity and reduces mitochondrial activity, which damages cardiovascular health over time. Regular movement throughout the day is necessary to protect your heart health and metabolic function.

Simple strategies like standing for 10 minutes every hour and integrating more walking into your daily routine significantly lower cardiovascular risks.