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Feeling “fine” with normal labs can hide the earliest signs of metabolic trouble. We dive into a revealing study of young adults that compares sedentary people to those who simply meet activity guidelines, and what it uncovers inside their muscle cells is hard to ignore: lower mitochondrial respiration, poorer cardiolipin quality, higher lactate production, and a tilt toward glycolysis that predicts insulin resistance and chronic disease years before a diagnosis.

We walk through why mitochondria—not BMI or a single glucose reading—are the real engines of health. You’ll hear how cardio...

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A quiet lab number is telling a loud story about modern health. We dig into uric acid as a powerful signal of metabolic strain, connecting the dots between rising sugar intake, sodium overload, dehydration, and that stubborn fatigue and weight gain so many of us feel. Drawing on pioneering research from Richard Johnson and Robert Lustig, we break down how fructose doesn’t just sweeten food; it drains cellular energy, elevates uric acid, and flips an ancient “fat switch” designed for survival. In an era of constant abundance, that switch can stay stuck on, pu...

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A minute that leaves you breathless can rival eight minutes of comfortable effort. That’s the eye-opening takeaway we unpack as we dive into fresh UK Biobank data showing how vigorous activity dramatically outperforms moderate and light movement for reducing all-cause mortality, cardiovascular events, diabetes, and even cancer risk. We strip away jargon and use the talk test—can you sing, speak, or barely get a sentence out?—so anyone can gauge intensity without a lab or a smartwatch.

We explore why intensity pays off under the hood: stronger left ventricular functi...

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Coffee and heart rhythm don’t have to be enemies. We dig into a new randomized trial across the US, Canada, and Australia suggesting that caffeinated coffee may lower the risk of recurrent atrial fibrillation compared with abstaining, then connect the dots with real-world monitoring, ablation strategy, and day-to-day choices that influence heart health.

We start by grounding AFib in plain terms: what it is, why so many people never feel it, and how stroke risk rises when the atria stop driving a steady beat. From there, we step into the el...

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Most wellness advice tries to stamp out oxidative stress. We make a different case: the right dose of stress is the signal that builds resilience. From the first snowfall chat to a deep dive on electrons, mitochondria, and energy flow, we walk through how redox balance—reduction and oxidation—is the unseen driver of better fitness, metabolism, and healthy aging. Rather than drowning your cells in pharmacologic antioxidant doses, we show why whole foods, intelligent training, and hormetic practices switch on the body’s superior, built-in defenses.

We break down how reacti...

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The table can be joyful and nourishing at the same time. We open the season with a simple promise: keep the flavors you love, swap the parts that don’t love you back. From a resistant starch gravy that boosts your microbiome to a mushroom-forward, breadless stuffing that hits all the nostalgic notes, we map a path to a Thanksgiving that tastes great and leaves you energized.

We rethink side dishes through a health-first lens without losing comfort: slow-roasted sweet potatoes finished with cinnamon for better glycemic control, and an antioxidant-rich sp...

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What if your lighting is sending the wrong message to your biology? We dig into the science of light as information, showing how specific wavelengths trigger opsins in the eyes and skin to set circadian rhythm, shape metabolism, and influence mood, sleep, and aging. From violet and sky-blue that kick-start morning alertness to red and near-infrared that support mitochondrial function, collagen, and nitric oxide, we connect the dots between spectrum quality and everyday health.

We unpack why standard LEDs, optimized for brightness and efficiency, often omit key wavelengths and oversupply blue...

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Curious why coconut oil can raise LDL for some people yet still show up in diets that improve metabolic health, cognition, and body composition? We get clear on what coconut oil actually is—a family of saturated fats with a rare abundance of medium-chain triglycerides—and why MCTs create ketones that the brain and mitochondria can use even without fasting. Instead of stopping at cholesterol, we look at the fuller picture: insulin resistance, inflammation, triglycerides, and real-world outcomes that drive risk more than a single lab value.

We dig into the diff...

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If pomegranates, raspberries, and walnuts could whisper a secret to your cells, it might be this: the right microbes can turn plant defense into human resilience. We dive into the journey from ellagic acid to urolithin A, mapping how polyphenols meet the microbiome to support mitochondrial function, muscle strength, and brain health. Along the way, we unpack the science of mitophagy, inflammation control, and metabolic signaling that ties colorful foods to better performance and longevity.

We share why only an estimated 20–40% of people currently convert ellagic acid to urolithin A, and wh...

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A 35% drop in liver fat in under a week sounds impossible—until you see how a simple macro shift can redirect your metabolism. We dive into a Danish crossover study where calories stayed equal, protein held steady, and the only real change was carbohydrates versus fat. The result: rapid reductions in hepatic fat, lower triglycerides, improved insulin sensitivity, and clear signs of metabolic flexibility, all in four to five days. We unpack what that means for everyday eating, how to use CGM feedback to reduce glucose spikes, and why outcomes like organ fat an...

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The clock isn’t just on your wall—it’s in your cells. As autumn settles in and daylight wanes, we dig into how light acts as information for your biology, shaping sleep depth, hormone timing, and metabolic health. A standout 15-year cohort of 200,000+ children links persistent artificial light at night to higher obesity risk, and it pairs with wearable data from tens of thousands of people that reveals how little real sunlight most of us get—even at the height of summer.

We break down what’s actually happening under the hood...

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Nature deficit syndrome is silently affecting millions as we spend over 95% of our lives indoors beneath artificial lighting that disrupts our biology at the most fundamental level. Dr. Mark Pettus delivers a compelling exploration of this modern disconnection, introducing the powerful concept that our current "junk light" epidemic may soon be viewed with the same concern we now direct toward processed foods.

Drawing from both scientific research and ancient wisdom traditions, Dr. Pettus reveals how the Japanese practice of Shinrin-yoku (forest bathing) offers a profound antidote to our indoor, technology-dominated existence...

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At a time when anxiety and depression rates are soaring across all age groups, Dr. Mark Pettus cuts through the noise with revelatory insights into how our daily choices shape our mental landscape. This compelling exploration connects the dots between what's on your plate, how you move through your day, and the remarkable resilience of your brain.

Dr. Pettus introduces the concept of allostatic load—how our bodies interpret and respond to environmental stressors—and reveals why our modern lifestyle creates the perfect storm for mental health challenges. Rather than viewing mood...

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The rhythms of nature have orchestrated human biology for millennia, but our modern lifestyle has disconnected us from these essential patterns. Dr. Mark Pettus takes us on a fascinating journey through the science of circadian rhythms, revealing how light serves as crucial information that synchronizes every cell in our bodies with the natural day-night cycle.

From ancient Hippocrates to Nobel Prize-winning research, the evidence is clear: our bodies respond profoundly to light quality and timing. Yet today, we spend over 90% of our time indoors under artificial lighting that bears little resemblance...

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Curious about natural alternatives to expensive GLP-1 medications like Ozempic? Dr. Mark Pettus unveils powerful nutritional strategies to boost your body's own GLP-1 production for improved metabolic health and sustainable weight management.

This eye-opening presentation dives into the fascinating relationship between your diet, gut microbiome, and GLP-1 production. Dr. Pettus, a kidney and integrative medicine specialist with 40 years of medical experience, explains how quality protein, healthy fats, fiber-rich foods, and even bitter-tasting ingredients can stimulate your natural GLP-1 pathways without prescription medications.

You'll discover why the timing of your...

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Chronic inflammation has emerged as one of the most significant drivers behind virtually all modern health challenges. In this thought-provoking exploration, Dr. Mark Pettus reveals why researchers now refer to inflammation as "the cause of everything" and introduces the concept of "inflammaging" – how chronic inflammation accelerates biological aging and compromises quality of life.

Dr. Pettus takes us beyond conventional medical thinking to understand that while inflammation is an essential protective mechanism, it becomes destructive when chronically activated. Our modern environment, filled with processed foods, chronic stress, environmental toxins, and disrupted sleep pa...

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Prepare to have your understanding of genetics completely transformed. The revolutionary science of epigenetics reveals that you're not simply a prisoner of your DNA – you're actively participating in how your genes express themselves through every choice you make.

Dr. Mark Pettus takes us on a fascinating journey through this emerging field that bridges the gap between fate and free will. Drawing on cutting-edge research and decades of clinical experience, he explains how our modern environment creates a profound mismatch with our ancient genetic template, setting the stage for chronic disease. The 21st...

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Creatine might be the most underappreciated nutritional powerhouse in our health toolkit. While many associate it exclusively with weightlifters and athletes, the science reveals a molecule with profound benefits reaching far beyond the gym.

Mark Pettus MD and John Bagnulo PhD,MPH dive into creatine's fundamental role in human physiology as part of our body's most immediate energy production system – the ATP-PCR pathway. They unpack how this simple compound supports not just muscle strength and lean body mass, but potentially shields against age-related decline in both physical and cognitive function.
Duration: 00:31:45

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Unlock the secrets to a healthier, longer life by mastering the science behind protein intake. Discover the critical role of animal protein in maintaining lean body mass, boosting metabolic health, and combating age-related muscle loss. We challenge traditional views and outdated guidelines, bringing you insights from recent research and experts in the field to help you reassess the power of protein in your diet.

With less than 10% of Americans achieving optimal metabolic health, it's time to rethink how much protein we really need. We explore groundbreaking studies by Dr. Luke von...

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In this first Health Edge podcast of 2025, Mark Pettus MD and John Bagnulo PhD, MPH review a 2024 study published in The Journal of Nutrition.

https://www.sciencedirect.com/science/article/abs/pii/S002231662400289X?via%3Dihub

https://www.thehealthedgepodcast.com

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In this Health Edge recording, Mark describes a model of integrative health-lifestyle medicine that is distinctly different from current allopathic disease-based models. He examines the metabolic perfect storm of insulin resistance and inflammation as passports to accelerated aging, chronic complex disease risk and poor quality of life or healthspan. His slides can be downloaded at www.thehealthedgepodcast.com

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In this episode of the Health Edge I review a recent meta-analysis examining the magnitude of cardiovascular benefit from taking statins for elevated LDL in both primary and secondary prevention.

JAMA Intern Med. 2022;182(5):474-481. doi:10.1001/jamainternmed.2022.0134 Published online March 14, 2022.
https://pubmed.ncbi.nlm.nih.gov/35285...

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Do you ever feel like everything you've been told about healthy eating seems to be teetering on the edge of being overturned?  Welcome to a mind-bending exploration where we question the status quo, particularly the demonization of full fat dairy and saturated fats. I'm diving deep into a groundbreaking study suggesting that pentadecanoic acid, a saturated fat found in full-fat dairy could actually promote health and contribute to our longevity. We challenge the shortcomings in the traditional medical model and its ability to promote health, and ponder the rapid expansion of knowledge in t...

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In a world where health advice is abundant, it can be challenging to sift through conflicting data and headlines. One such contentious issue is the connection between red meat and type 2 diabetes. On this episode of The Health Edge, we take a critical look at this connection and aim to provide a balanced perspective on this often polarizing topic.

The episode focuses on a recent study from the Harvard School of Public Health that has purportedly found a connection between red meat consumption and type 2 diabetes. This study suggests that red...

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Ready to have your understanding of BMI flipped on its head? We're diving into an intriguing study that suggests a BMI lower than 25 might be linked with decreased mortality. That's right, what you've been told about the ideal BMI could be all wrong. We also tackle the waist to hip ratio, showing you how to measure it and why it might be a better health marker than BMI. So, grab a tape measure and prepare for a health knowledge overhaul.

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Are you ready to unlock the mysteries of protein and its pivotal role in our dietary intake? Strap in as we guide you through the complex world of essential amino acids, and the significant part they play in our bodies. We discuss the importance of achieving a balance in your protein consumption, focusing on the dietary reference intakes, and the potential risks of under-consuming protein. Discover why 25 grams of protein per meal can be beneficial for you, and the distinctions between plant and animal-based protein sources.

Unravel the potential of different...

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In this podcast Mark reviews the current paradigm linking environmental inputs-lifestyle with epigenetics and the human microbiome. He translates these connections ibto effective lifestyle medicine interventions. The PowerPoint below goes with the audio recording. You Tube recording can be found below. PowerPoint slides can be downloaded at www.thehealthedgepodcast.com 
Enjoy!

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In this episode of the Health Edge Mark and John discuss areas of research they are closely following. John shares some interesting fatty acid research and introduces heptadecanoic acid as an emerging 17-carbon fat, important to healthy brain aging. Mark reviews some aging and longevity research he is following. Topics include epigenetic aging, biologic age regression using Yamanaka factors, gene and cell therapies, and senolytics.

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In this episode of The Health Edge Mark and John review some papers that challenge the well accepted clinical meme that lowering LDL should be the focal point of reducing CV risk and all-cause mortality risk.
Papers referenced:
https://www.nature.com/articles/s4159...
https://bmjopen.bmj.com/content/6/6/e...
https://www.ncbi.nlm.nih.gov/pmc/arti...

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In this episode of The Health Edge Mark and John review a recent paper drawing connections between excessive sodium restriction and insulin resistance. This adds to a growing body of research suggesting the restriction of sodium below 3-4 gms/day may in fact add to cardiometabolic risk. Current guidelines of 2300 mg/day or less fall well below these levels.

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This is a replay of a prior podcast examining the relationship between sodium and hypertension. A growing body of research suggests there is a point below which e.g. 3,000 mg/day where risk is increased. This recording is a prelude to our upcoming podcast on sodium restriction and insulin resistance.

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In this Health Edge podcast recording, Mark and John review a recent paper that drew a strong relationship between erythritol levels in the blood with major adverse cardiovascular (MACE) events. Mark and John anayize the study and offer perspective.
https://www.nature.com/articles/s41591-023-02223-9

Another recent review of risks and benefits of erythritol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824470/

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In this Health Edge recording Mark and John review recent data on the prevalence of CKD in the US. They review common drivers of CKD and offer many lifestyle medicine recommendations for prevention and management.

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In this episode of the Health Edge, mark and John review two important studies. The first is a systematic review/meta analysis that clearly links loss of lean body mass (sarcopenia) with all-cause mortality and cardiovascular disease risk. The second paper reviews the underlying mechanisms that link lower muscle mass with greater risk of cognitive decline with aging.
https://bjsm.bmj.com/content/56/13/755.info
https://pubmed.ncbi.nlm.nih.gov/35661882/

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Few age-related diseases are more devastating than Alzheimer's. A recent study from Columbia University suggests in individuals 65+ years of age, 10% have a dementia diagnosis and almost 25% have a diagnosis of MCI or mild cognitive decline. For the 90+ age demographic, over 30% have a dementia diagnosis. The costs to the individuals and those who care for them is staggering. In this recording, mark and John review the data from this paper (Annals of Neurology October 2022) and offer a different perspective on how to prevent, what today, feels like a one-way street.

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Cardiovascular disease continues to be the #1 cause of mortality in the US and around the world. In this episode of The Health Edge, Mark and John review a paper that begins to address why it is that as we age, our risk for cardiovascular disease (CVD) and all other "age-related diseases" goes up dramatically. In this 2021 paper from the Journal of The American College of Cardiology, inhabitants of the Ikaria Island in Greece, a Blue Zone culture demonstrate lower levels of age-related changes e.g. inflammation, high insulin, short telomeres and offers many...

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In this recording of The Health Edge, Mark and John discuss the importance of dietary intake and sources of omega 6 and omega 3 fats. An abundance of epidemiological and clinical trials suggest high ratios of O-6/O-3 drive increased inflammation, oxidative stress and are associated with increased cardiovascular and all-cause mortality. Mark and John look at the biochemistry and some clinical trials that support avoidance of processed omega-6 vegetable oils and encourage more whole omega-3 sources.

The research papers reviewed can be found at: www.thehealthedgepodcast.com

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In this episode of The Health Edge Mark and John review some recent studies that continue to challenge the long held belief that saturated fatty acid intake (SFAs) is directly linked to diabetes and cardiometabolic risk.

https://www.thelancet.com/article/S0140-6736(17)32252-3/fulltext
https://pubmed.ncbi.nlm.nih.gov/36056919/

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In this recording of The Health Edge, Mark and John interview Mark Campbell PhD. We discuss the science linking time in Nature with global health outcomes. About Mark Campbell: Dr. Mark A. Campbell uses his background in wellness, sports medicine, exercise science, and performance psychology to impact change across all areas of life. His diverse background affords him the ability to help audiences see the world through many lenses.
Mark shares his unique blend of holistic education, application, and
experience with audiences worldwide. Mark spent almost a decade
leading performance...

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In this latest Health Edge video  John and Mark discuss their perspectives  on protein intake. How much? Animal versus plant?

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In this episode of The Health Edge Mark and John review a recent study published by the Journal of the American College of Cardiology, Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Mark and John reflect on how we got here and why this is so important to recognize and respond to. Lifestyle drivers and interventions are discussed that have the potential to powerfully reverse these concerning trends.

Article referenced: https://pubmed.ncbi.nlm.nih.gov/35798...

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Is it possible that consuming too much fruit could be detrimental to your health? Are all fruits the same? In this recording of The Health Edge Mark and John will explore the relationship between dietary fructose intake (from sugar and high fructose corn syrup and fruits), endogenous metabolic conversion of glucose to fructose (high glycemic foods), and high salt intake (> 5,000 mg sodium/day) with high uric acid cardiometabolic syndrome risk. The evolutionary biologic importance of these pathways as an ancient survival mechanism when food sources were limited has become a major driver of...

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In this episode of The Health Edge Mark and John review two papers that suggest higher levels of vitamin D via supplementation may slow our biologic clocks as measured by epigenetic methylation patterns. The implications are fascinating!
YouTube link: 
https://youtu.be/O3UD62Pk9fE

Papers reviewed:

Vitamin D supplementation is associated with slower epigenetic aging

https://pubmed.ncbi.nlm.nih.gov/35562603/

Effects of Vitamin D3 Supplementation on Epigenetic Aging in Overweight and Obese A...

Duration: 00:33:11

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In this episode of The Health Edge Mark and John review a recently published paper affirming proof of concept: healthy lifestyle may in fact reverse biologic aging or slow "biologic clocks" via epigenetic methylation patterns. 

Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8064200/

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In this episode of The Health Edge, Mark shares a recording from January 21, 2022 reviewing the current science of aging and longevity. This was the first of a series of 6 webinars sponsored by OLLI Berkshires. https://berkshireolli.org/ScienceOfAgingWinter22
The pdf handout from this presentation can be downloaded at www.thehealthedgepodcast.com

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In this episode of The Health Edge Mark and John review a paper demonstrating significant reductions in NAFLD with both 5:2 fasting mimicking or LCHF over just 12 weeks.

Article can be found at:
https://reader.elsevier.com/reader/sd/pii/S258955592100032X?token=5364332DCA18EABB9179131EF7F061F8AE705EE83CE947284A96CC9749AC9AF4E4C9FDA2D11BF95A0800388E3C0F4F6D&originRegion=us-east-1&originCreation=20210427224820

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In this episode of The Health Edge mark and John review an important paper that suggests obesity to be more a consequence of higher insulin than a cause. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2749271

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In this Health Edge podcast, John and Mark review a recent paper published in the New England Journal of Medicine that links higher intake of high-glycemic foods and beverages with higher all-cause mortality and cardiovascular disease.

 https://www.nejm.org/doi/full/10.1056/NEJMoa2007123

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Drew Pearlman Interview: 

Dr. Mark Pettus is a triple-board certified Internist, Nephrologist, and Integrative Medicine physician practicing for over 25 years.   He is also the author of two books, The Savvy Patient: The Ultimate Advocate for Quality Health Care and It’s All in Your Head: Change Your Mind, Change Your Health.  He hosts The Health Edge Podcast along side John Bagnulo.

During the pandemic, humanity is dealing with a sustained level of stress.  Mark explains that our “fight or flight” sympathetic nervous system is an important survival response when it is shor...

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This is a recently recorded presentation for the 2021 Physicians for Ancestral Health Symposium.

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In this videocast of The Health Edge Mark and John review some research linking higher intake of microbiota associated carbs (MAC) with biome diversity and health outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7143995/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896489/

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In this Health Edge podcast, John and Mark review a paper that reviews the many effects of UVB light on the skin and systemic neuroendocrine and immune systems. They discuss the importance of photobiomodulation and the health implications. For mind, mood, pain, and inflammation, our sophisticated skin and retinal chromophores are quantum portals to health in the presence of sunlight.

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In this Health Edge recording Mark and John review a paper by Pulitzer Prize winning journalist Jared Diamond PhD. In this paper, Dr. Diamond suggested, "The adoption of agriculture, supposedly our most decisive step toward a better life, was in many ways a catastrophe from which we have never recovered."

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n this videocast, Mark and John review the stunningly low prevalence of metabolic health in US adults and offer some reflections on how best to improve this critical dimension of health and longevity.

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In this videocast, Mark and John review the stunningly low prevalence of metabolic health in US adults and offer some reflections on how best to improve this critical dimension of health and longevity.