Innate Chiropractic

02/02/2026

Could early morning sunlight be a secret weight loss tool?

A fascinating study published in PLOS ONE found something unexpected: people who got most of their bright light exposure in the morning had significantly lower BMIs than those who got light later in the day.

Interestingly, this held true even after researchers controlled for sleep duration, how much people ate, and their physical activity levels.

For every hour that someone's average light exposure was delayed, their BMI increased by 1.28 units. So if you typically get your brightest light at noon versus 8am, that four-hour delay could translate to roughly 5 BMI points.

Researchers think the mechanism involves your body's internal clock. When light hits specialized cells in your retina each morning, it signals your brain's master clock to coordinate metabolism throughout your body. This affects how your liver and fat cells process glucose and store energy.

People who miss this morning light signal may end up with misaligned circadian rhythms, which can throw off metabolic processes even when diet and exercise stay the same.

It's an intriguing connection that suggests timing your light exposure might matter as much as what you eat.

01/30/2026

Could regular sauna use affect your brain health?

A Finnish study tracked 2,300 men over 20 years and found an interesting correlation. Those who used a sauna 4-7 times per week had a 66% lower risk of dementia compared to those who used one just once a week. For Alzheimer's specifically, the reduction was similar - around 65%.

So what might explain this?

Researchers point to a few possible mechanisms. High heat causes blood vessels to dilate, which increases circulation - including to the brain. Heat exposure also triggers what are called heat shock proteins, which play a role in cellular repair and may help reduce inflammation.

The study looked at traditional Finnish saunas, which typically run between 160-200°F dry heat. At those temperatures, heart rate increases and blood flow changes significantly.

One pattern worth noting: the study showed a dose-response relationship, meaning more frequent sauna sessions were associated with greater risk reduction. That said, this was an observational study, so it can't prove that sauna use directly prevents dementia - only that there's a correlation.

There are also some limitations to consider. The study only included men, and Finnish sauna culture may not translate directly to other populations or sauna types.

Still, it's an intriguing area of research. If you already enjoy saunas, this might be one more reason to keep at it.

01/29/2026

What if the "best" cooking fat depends on your genes?

Throughout this series, we've compared vegetable oils to animal-based fats like tallow and ghee - how they're made, how they behave at high heat, and how different types of saturated fat may affect the body differently.
But there's one more factor worth considering: genetics.

About 25% of people carry something called the APOE4 gene variant. Researchers have found that people with this variant metabolize saturated fat differently than those without it.

Specifically, APOE4 carriers tend to absorb more cholesterol and saturated fat from food, which can lead to higher LDL cholesterol levels. This same gene variant has also been associated with increased Alzheimer's risk, and some research suggests these individuals may be more sensitive to saturated fat in general.

This doesn't mean animal fats are "bad" across the board. For most people, traditional fats like tallow and ghee don't seem to cause problems. But for APOE4 carriers, some researchers suggest that monounsaturated fats - like olive oil or avocado - may be a better fit.

The tricky part? Most people don't know their APOE4 status. If you have persistently high cholesterol or a family history of early heart disease, genetic testing might be worth looking into.

This is our final post in our short series on vegetable oils vs. animal-based cooking fats. Hopefully it gave you helpful context for making your own choices.

If you haven't seen the previous posts, go check them out - we posted them over the past few days.

01/28/2026

Saturated fat has a bad reputation - but does all of it deserve it?

Throughout this short series on vegetable oils vs. animal-based fats, we've looked at quite a few different aspects for comparison. One of the biggest is saturated fats vs. polyunsaturated fats. Which is better?

For a long time, animal fats were generally considered unhealthy because of their saturated fat content. But some researchers are now taking a closer look at specific types of saturated fat, and finding that they may not all act the same in the body.

One example is stearic acid, which makes up about half of the saturated fat in beef tallow.

When you consume stearic acid, your liver converts a portion of it into oleic acid - the same monounsaturated fat found in olive oil. This has led some to argue that stearic acid shouldn't be grouped with other saturated fats.

Some human studies support this idea. When researchers compared stearic acid to other saturated fats like palmitic acid, LDL cholesterol levels were lower. When compared to carbohydrates, LDL levels stayed about the same. This suggests stearic acid may have a more neutral effect on cholesterol than previously assumed.

That said, not everyone agrees this settles the debate.

Critics point out that LDL is just one marker, and that long-term health outcomes depend on many factors beyond a single fatty acid. Others note that most people don't eat isolated fatty acids - they eat whole foods, where the effects may be different.

It's probably fair to say the picture is more nuanced than "all saturated fat is bad." Whether that changes your cooking choices may depend on your overall diet, your health goals, and how you weigh the current evidence.

01/27/2026

Vegetable oils are made differently than animal-based fats like tallow or ghee. But what about when it comes to cooking with them?

Let's continue our short series on vegetable oils vs. animal-based cooking fats. That way, you can come to the best conclusion for your health.

One thing you'll often see on vegetable oil bottles is their "high smoke point" - the idea being that they can handle high-heat cooking without burning.

But some people argue that smoke point isn't the full picture. Another consideration is stability.

Vegetable oils are made from polyunsaturated fats (PUFAs), which are chemically unstable and react with oxygen. This can cause them to break down into toxic byproducts - including compounds called aldehydes. One of these, 4-HNE, has been shown in studies to be cytotoxic, meaning it can be harmful to cells.

Animal fats, on the other hand, are largely made of saturated and monounsaturated fats, which are highly resistant to oxidation. This makes them less likely to break down into toxic byproducts when exposed to oxygen or high temperatures.

So animal fats are always the better choice, right? Not necessarily.

Some people carry the APOE4 gene. For those individuals, consumption of saturated fats has been associated with increased risk of things like dementia. So the "best" cooking fat may actually depend on your individual genetics.

Where does that leave us? It's probably worth considering what you're cooking, at what temperature, and whether you have any genetic factors that might influence how your body handles different types of fats.

01/26/2026

Vegetable oils have been touted as a more healthy form of cooking oil - but is that true?

Defenders of this view say that "oil is oil" and that the way it's made doesn't matter. But people who disagree with this will say there are multiple forms of lipids, and the way it's made DOES matter.

Let's compare vegetable oils to products made from animal fats - like ghee or tallow.

We'll look at these in multiple ways over the next few days. For now, let's look at how they're made.

Tallow and ghee are made from very basic processes, like heating and pressing or straining. These can be done by hand, and have been for a long time.

Vegetable oils, on the other hand, typically have to be made through chemical processes. Most often through being dissolved with hexane - a petroleum-derived solvent that's neurotoxic to humans.

After hexane extraction, these oils get refined, bleached, and deodorized to remove the chemical smell and unnatural colors. While regulatory bodies say that hexane is safe at 1mg per kg, trace amounts can still be found in the final product.

When it comes to hexane, since it's known to be neurotoxic, the best amount is obviously zero. So, that is certainly a consideration to make when looking at vegetable oils over animal fats for cooking.

Over the next few days, we'll look at some more.

01/23/2026

Your body isn't designed to turn completely off when you rest.

The Hadza people spend about 10 hours a day being sedentary... just like us. But they don't get the chronic diseases we associate with sitting all day.

The difference? They squat instead of sitting in chairs.

When researchers hooked up EMG sensors to measure muscle activity, they found something fascinating. Squatting requires low-level muscle contractions throughout your legs and core. It's "active rest" - your metabolism stays humming even while you're relaxing.

But chair sitting? Your muscles go completely quiet. Zero activity.

This constant low-level muscle engagement burns triglycerides and keeps your metabolic machinery running. Think of it like keeping a pilot light on versus letting the whole system go cold.

Your skeleton tells the same story. Archaeological evidence shows "squatting facets" on ankle bones from humans throughout history... until we invented chairs.

Most adults have lost the ankle mobility to squat comfortably. Start with your heels elevated on a book. Hold onto something sturdy for balance. Slowly, you'll improve.

01/22/2026

Breathwork is often known to calm us down. But why?

The vagus nerve releases acetylcholine during exhalation... a natural tranquilizer that literally slows your heart down. When you breathe in, your heart speeds up. When you breathe out, it slows down. This cycle is called respiratory sinus arrhythmia.

So, by making your exhale longer than your inhale, you can slow your heart rate down. And calm down the rest of your body.

Try the 4:6 rule. Inhale through your nose for 4 seconds. Exhale slowly for 6 seconds.

Each extended exhale tells your brain "we're safe" and activates your parasympathetic nervous system.

The sweet spot has been found to be about 6 breaths per minute. This "resonant frequency" maximizes the calming effect and gives you the highest vagal tone.

No apps needed. No special equipment. Just longer exhales than inhales.

Super simple and effective.

01/21/2026

Your living room feels bright, but it's actually a cave.

That ceiling light you're reading under? Maybe 500 lux on a good day. Step outside on an overcast morning and you're instantly hit with 10,000 lux. Sunny day? We're talking 100,000+ lux.

Your eyes aren't meant for this dim indoor world we've created.

The retina needs real light intensity to trigger dopamine release – that's the chemical signal that tells a growing eye when to stop elongating. Without it, kids' eyes just keep stretching longer. We end up with a nearsightedness epidemic.

For adults, it's a different problem. Those mitochondria in your retinal cells are basically tiny solar panels. They're designed to soak up morning sunlight's red wavelengths to recharge their cellular batteries. Fluorescent bulbs can't replicate this.

Your ancestors spent entire days under the sky. You spend yours under artificial stars that barely flicker.

The fix is easy: Twenty minutes outside each morning. No sunglasses if the UV index is low. It make take time, but let your eyes remember what real light feels like.

Your retina will thank you.

01/14/2026

I was asked to be on a pod cast today. So much fun

In this episode, Kansas Sports HQ hosts Alvin Dodson of the Cluckers baseball, discussing the team's journey, coaching philosophy, and the importance of comm...

12/09/2025

It is that time of the year again. This year, not only can we use chiropractic care to increase your body’s INNATE healing process, but we have added Trisha Thompson as our Nurse Practitioner.

Innate can now provide IV therapy to help boost immunity, fight common sickness/flu/nausea, migraines, and much more. We can also diagnose and treat your common cold, strep throat, UTIs, flu, and many other things. If you have questions please call us at 316-295-3730

12/08/2025

Massage gift cards on sale until Christmas. Buy 3 for $200.