Natural Health News

The skin is your body’s largest organ, accounting for roughly 15% of your total body weight. It acts as the primary barrier between your internal systems and the external world, and reflects the cumulative impact of daily habits and internal physiology. Like every tissue in the body, the skin undergoes a natural aging process marked by gradual structural and cellular changes.1 While this process unfolds over time, its pace and visibility are shaped by external influences. Among these, diet has emerged as a key factor with far-reaching effects on skin appearance and resilience. A recent review published in Food Science and Nutrition2 explored this connection in depth. Drawing from research over the past five years, the authors examined how dietary habits and specific foods affect skin aging. Understanding Your Skin’s Structure and Function Your skin is a layered defense system that gives protection from external threats, maintains internal stability, and participates in immune, metabolic, and neurological regulation. Its architecture spans three main layers — the epidermis, dermis, and hypodermis, each contributing to resilience, repair, and responsiveness.3,4,5 • The epidermis forms a water-tight, UV-shielded barrier — Keratinocytes, the dominant cells in this outermost layer, generate keratin to block moisture loss, microbial invasion, and ultraviolet (UV) damage. These cells migrate from the basal layer to the surface, undergoing structural changes that reinforce the skin’s protective coating. • Melanocytes and immune sentinels guard against environmental threats — Interspersed among the keratinocytes are melanocytes, which synthesize melanin to protect DNA from UV damage, and Langerhans cells, which monitor foreign invaders and initiate immune responses. • The dermis offers strength, flexibility, and metabolic support — This thicker connective tissue layer is densely packed with collagen and elastin, which give the skin its mechanical resilience. Fibroblasts within the dermis continuously produce and remodel these proteins, allowing the skin to withstand tension while maintaining its ability to stretch and recover. Collagen offers tensile integrity while elastin allows the skin to stretch and recoil. The dermis also contains hair follicles, oil glands, and sweat glands, all of which help keep the skin balanced and healthy. They control how much oil and moisture the skin holds, help fight off harmful microbes, and play a key role in keeping body temperature steady during heat or stress. • Hypodermis anchors the skin and supports deeper body functions — Also called the subcutaneous layer, this part of the skin stores fat that cushions the body, insulates against heat loss, and serves as an energy reserve. Bigger blood vessels run through this layer to keep the skin nourished and help manage body temperature when you’re active or exposed to heat or cold. It also helps regulate hormones and metabolism. • Skin communicates through nerves, hormones, and bioactive compounds — Nerve endings throughout the dermis and epidermis detect temperature, pressure, pain, and vibration, feeding information to the brain. The skin also acts as an endocrine organ, producing vitamin D, releasing cytokines and peptides, and responding to hormonal shifts that influence oil production and pigmentation. This layered system holds up well under pressure, but its ability to repair and protect hinges on consistent support, especially from your diet. As the skin ages, it regenerates more slowly, its barrier thins, and key structural proteins start to break down. As such, nutrition is not peripheral to skin health but foundational to its ongoing regeneration and resistance to stress. How Does Skin Aging Work? Skin aging is often thought of as something that simply happens over time, but in reality, it reflects two overlapping processes — chronological aging and photoaging, also referred to as intrinsic and extrinsic aging. Together, these factors shape how your skin looks, feels, and functions over the years.6 • Chronological aging follows the body’s internal timeline — It gradually slows down skin cell turnover, reduces the production of collagen and elastin, and alters the balance of hydration and oil. This process is marked by fine lines around the eyes, sagging along the jawline, and thinning skin that becomes more fragile with age. Though largely driven by genetics and hormonal shifts, these changes still respond to how the skin is supported over time. • Photoaging reflects how the skin responds to external stressors — Repeated exposure to UV rays without proper support or recovery overwhelms the skin’s defenses. When combined with factors like air pollution, cigarette smoke, and poor dietary habits, this creates oxidative stress and inflammation that gradually break down skin structure. Signs of photoaging include sunspots, deeper wrinkles, rough or leathery patches, broken capillaries, and uneven tone. • Although UV light is often cited as a cause of skin aging, the issue isn’t sunlight itself — The skin is designed to interact with light. Sunlight actually supports mitochondrial energy production, helps regulate your body’s biological clock, and initiates the natural synthesis of vitamin D.7 The real problem arises when the skin is biochemically unprepared to handle that exposure. • Diet plays a more direct role in this process than many people realize — The skin’s ability to recover from UV exposure and other external stressors depends in part on its internal nutritional state. When the body is well-supported, the skin is better equipped to handle sunlight and repair daily wear. But when nutrients are lacking, even normal light exposure leads to more visible signs of aging. • Other external factors that contribute to accelerated skin aging — Pollution, harsh weather, smoking, and frequent use of irritants like strong soaps or alcohol-based products all strain the skin’s barrier. These stressors generate free radicals, disrupt hydration, and trigger low-level inflammation that wears down the skin’s ability to renew itself. To understand how these changes in your skin reflect deeper shifts in health, see “The Hidden Connections Between Skin Health and Overall Wellness.” Skin-Friendly Foods and Bioactive Ingredients to Include in Your Diet Your dietary choices have a direct and visible impact on your skin’s health and appearance. The featured review highlights specific foods and compounds with proven protective, antiaging effects, including:8 • Vitamin C — Essential for collagen synthesis and skin repair, vitamin C also protects against photoaging by neutralizing free radicals. Higher dietary intake has been associated with improved skin firmness and reduced wrinkle formation. It’s commonly found in citrus fruits, bell peppers, leafy greens, and tomatoes. • Vitamin E — A fat-soluble antioxidant that protects skin cell membranes from lipid peroxidation. It helps limit UV-induced damage and works synergistically with vitamin C to strengthen the skin’s natural defenses. • Omega-3 fats — Omega-3s, found in fatty fish like wild-caught Alaskan salmon, help reduce inflammation, support skin hydration, strengthen the skin barrier, and limit water loss through the skin. However, keep your intake in check, as they are still polyunsaturated fats (PUFs), so you don’t want to consume them in excessive amounts. • Polyphenols and flavonoids — These compounds, found in green tea, berries, onions, leafy vegetables, and citrus fruits, are well-documented for their antioxidant and anti-inflammatory effects. • Collagen — As mentioned earlier, collagen is a structural protein essential for skin firmness and elasticity. Natural dietary sources of collagen include bone broth and connective tissues from meat. To support collagen synthesis, consume foods rich in vitamin C, along with amino acid-rich proteins such as pastured eggs and grass fed beef. • Carotenoids — Compounds like beta-carotene and lycopene accumulate in skin tissue and provide photoprotection by absorbing UV rays and quenching oxidative stress. Found in carrots, sweet potatoes, and tomatoes, these pigments are associated with smoother skin and reduced sun-induced damage. • Fermented and probiotic foods — Foods like yogurt, kefir, kombucha, and fermented vegetables support the gut-skin axis by improving microbiota diversity and lowering systemic inflammation. • Functional plant ingredients — Botanicals such as spirulina, Moringa oleifera, aloe vera, and açai berries have demonstrated antioxidant and antiaging activity in preliminary studies. The authors also listed phytoestrogens as skin-supportive, but I believe you have to be careful of them, as they interfere with your thyroid function. Nuts and seeds were also mentioned as beneficial, yet these are a source of linoleic acid (LA). Given the role LA plays in accelerating skin aging and UV sensitivity (covered in more detail below), I recommend limiting or avoiding nuts and seeds if your goal is long-term skin resilience. The Worst Offenders in a Skin-Damaging Diet The modern diet is dominated by ingredients engineered for convenience, extended shelf life, and hyper-palatable taste, but many of these compounds gradually compromise your skin health. In the featured review, researchers identified four dietary factors consistently linked to faster and more visible skin aging:9 • Trans fats — Found in processed foods, fried snacks, packaged baked goods, and many fast foods, these fats are typically formed during the partial hydrogenation of vegetable oils and have been linked to higher oxidative stress and inflammatory reactions, which interfere with skin repair and contribute to the breakdown of structural proteins. • Refined sugar — High sugar intake promotes the formation of advanced glycation end products (AGEs). The authors explained: “AGEs are formed during the glycation process when sugars and skin proteins interact. This process alters the structure and function of skin proteins, reducing skin strength and flexibility and hastening the appearance of wrinkles.”10 • Refined carbohydrates — Commonly found in foods that have been heavily processed and stripped of their natural fiber, refined carbs are quickly digested and absorbed, often leading to rapid spikes in blood sugar. Their intake has been linked to increased signs of skin aging, largely due to a process where sugar molecules attach to collagen and cause the fibers to become rigid and less functional. This weakens the skin’s structure and reduces its flexibility. The study also notes a small but significant association between refined carbohydrate intake and acne development, especially in diets high in glycemic index and glycemic load. • Food additives — Compounds like artificial colorings, preservatives, and emulsifiers have been associated with allergic skin reactions, increased inflammation, and disruptions to gut health that may influence skin conditions.11 • Inadequate water intake — The skin stores a significant amount of the body’s water, especially in its outermost layers. Low fluid intake reduces this moisture reserve, leading to dryness, rough texture, and a dull appearance. Proper hydration supports the skin’s barrier function and surface smoothness, helping maintain tone, elasticity, and visible health. • Alcohol — Alcohol intake harms the skin by weakening its barrier function and altering its permeability. It also encourages abnormal growth of keratinocytes, which disrupts skin balance. If you’re looking to slow the aging process, identifying and limiting these specific inputs is a practical and impactful place to start. The Role of Linoleic Acid in Skin Damage The review briefly notes that reduced wrinkles, dryness, and skin atrophy have been linked to low-fat diets paired with high LA intake.12 While this association has appeared in some observational studies, it overlooks the broader and more concerning picture of how linoleic acid behaves inside the body. As I’ve written before, I do not consider LA beneficial, whether for the skin or overall health. • Linoleic acid is one of the most pervasive toxins in the food supply — It’s the primary polyunsaturated omega-6 fat found in soybean, corn, sunflower, safflower, and canola oils. These oils are widely used in processed and restaurant foods, making LA one of the most overconsumed fats in the modern diet.13 • Once consumed, LA gets stored in body fat for years — Instead of being quickly burned or eliminated, LA is absorbed into adipose tissue and lingers in triglyceride reserves. As I detailed in my peer-reviewed paper published in Nutrients,14 the half-life of LA in body fat is roughly two years, meaning its damage is persistent and cumulative. • Skin cells draw from this circulating fat pool — As keratinocytes mature and rise toward the skin’s surface, they use available fats to build their membranes. This includes LA released from fat stores, which means that your skin continues to integrate this unstable fat for months or even years after exposure ends.15,16 • LA-loaded skin is highly reactive to sunlight — When UV rays hit skin cells rich in linoleic acid, they trigger lipid peroxidation, a chain reaction that breaks down fats into toxic compounds like 4-HNE and malondialdehyde. These byproducts damage DNA, impair collagen formation, and promote inflammation.17,18 • This reactivity accelerates photoaging and weakens resilience — The more LA present in skin tissue, the greater the oxidative damage under sun exposure. This contributes to deeper wrinkles, thinning skin, and slower recovery. Over time, LA makes skin more vulnerable and less responsive to natural repair mechanisms.19,20 While UV exposure is frequently cited as the primary driver of skin aging, it’s the presence of unstable fats like LA that makes sunlight so damaging. If you want to benefit from sunlight rather than be harmed by it, clearing LA from your system is essential. Learn how to reduce your LA exposure in “Linoleic Acid — The Most Destructive Ingredient in Your Diet.” How to Benefit from Sunlight Without Damaging Your Skin Sunlight is not an enemy; it’s a foundational nutrient. If you want to benefit from it without damaging your skin, the first step is removing LA from your diet. That means cutting vegetable oils and processed foods made with them. Aim for LA intake to fall below 2% of your total calories. While your body is still detoxing LA, you need to approach sun exposure with care. The goal isn’t to avoid the sun — it’s to rebuild your skin’s ability to interact with light in a healthy way. • Optimal exposure time during transition — Avoid peak sunlight hours until you’ve been off LA for at least six months. This usually means staying out of direct sun between 11 a.m. and 3 p.m. during Daylight Saving Time (or 10 a.m. to 2 p.m. in Standard Time). Stick to early morning or late afternoon sun during this period. Once tissue LA drops, your skin will be able to handle midday light for longer periods — eventually up to an hour or more without damage. • Use sunburn test to check your tolerance — Expose as much skin as possible, but stop the moment you see the slightest hint of pink. This is your sign that you’ve had enough sun exposure. Keep doing that, adding several minutes each day until you can get under the sun during solar noon without developing sunburn. • Use C15:0 to speed up the process — Supplementing with C15:0 (pentadecanoic acid), an odd-chain saturated fat found in full-fat dairy and butter oil, helps replace LA in your cell membranes and reinforces them against UV-triggered oxidation. Unlike LA, C15:0 resists peroxidation and improves skin cell resilience by activating PPAR-alpha and AMPK, which boost mitochondrial repair, fat metabolism, and inflammatory control.21,22,23,24 Research shows that C15:0 also protects against ferroptosis, an iron-dependent form of oxidative cell death common in sun-damaged tissues.25 Taking 250 mg daily may help shorten the time it takes for your skin to safely interact with sunlight again but emerging research suggests much larger doses may be even better.26 • Avoid commercial sunscreens — While the study recommended sunscreen, most commercial formulations contain endocrine disruptors, nano-metals, and preservatives that may worsen skin sensitivity over time. They also block UVB, the spectrum responsible for vitamin D synthesis and nitric oxide release. Instead of relying on external barriers, support your skin’s internal defenses with these targeted nutrients: ◦ Astaxanthin — 12 mg daily helps defend against sunburn and photoaging.27,28 ◦ Niacinamide — 50 mg daily supports DNA repair and reduces UV damage.29,30 ◦ Low-dose aspirin — Take 81 mg 30 to 60 minutes before sun to block formation of harmful LA metabolites.31 For more tips on how to approach sun exposure safely, read “Beyond Vitamin D Production — How Sensible Sun Exposure Supports Overall Health.” Frequently Asked Questions (FAQs) About Diet and Skin Aging Q: What foods accelerate skin aging the most? A: Foods high in trans fats, refined sugar and carbohydrates, linoleic acid from vegetable oils, and chemical additives, as well as alcohol intake, are linked to faster skin aging. Q: Is sun exposure harmful to the skin? A: No. Sunlight isn’t inherently harmful. In fact, it’s a foundational nutrient that supports vitamin D synthesis and circadian rhythm. The problem arises when a diet high in LA leaves your skin vulnerable to oxidative stress, and you don’t follow safe, sensible sun exposure practices. Q: How does LA damage your skin? A: LA gets stored in body fat and is integrated into skin cell membranes. When exposed to UV light, LA oxidizes and breaks down into toxic byproducts like 4-HNE, which damage DNA, accelerate collagen loss, and inflame skin tissues, making photoaging more severe and recovery slower. Q: Can diet slow down skin aging? A: Yes. Diet directly influences skin aging by shaping collagen production, inflammation levels, hydration, and UV tolerance. Nutrients like vitamin C, vitamin E, carotenoids, and collagen support structural integrity, while removing harmful fats like LA reduces oxidative damage. Q: What is C15:0 and how does it help skin health? A: C15:0 is a saturated fat found in full-fat dairy and ruminant animals. It helps replace linoleic acid in cell membranes, resists oxidative damage, and activates pathways that improve mitochondrial repair and fat metabolism. It also protects against ferroptosis, a form of oxidative cell death common in sun-damaged skin. Test Your Knowledge with Today’s Quiz! Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article. Which foods should you choose to keep your linoleic acid intake low and support your health? Beef and lamb cooked in ghee or grass fed butter Beef and lamb are low in linoleic acid, and stable animal fats like ghee or grass fed butter are healthier choices. Learn more. Nuts and seeds paired with avocado oil dressings Chicken and pork cooked in vegetable oils for flavor Olive oil-based dishes with a variety of mixed nuts

1 How can you speed up the process of clearing linoleic acid from your body to improve your skin health? Increase your intake of omega-3 supplements to counteract LA’s effects over several months Supplement with 2 grams of pentadecanoic acid (C15:0) daily while following a low-LA diet Taking 2 grams of C15:0 daily, combined with a low-LA diet and metabolic support, reduces the clearance time of linoleic acid from 2 to 3 years to 12 to 18 months, directly improving skin health. Learn more. Consume high-fiber foods to help your body excrete excess fats through digestion more quickly Engage in regular sauna sessions to sweat out stored fats and reduce LA in your tissues 2 How quickly can better sleep habits improve your health? It takes months of consistent sleep to notice any changes in your blood pressure or energy levels Better sleep only improves your mood, with no noticeable physical health changes You’ll only see health benefits after a year of improved sleep habits Improvements in blood pressure, blood sugar control, and inflammation can begin within weeks Establishing consistent and restorative sleep patterns can lead to improvements in blood pressure, blood sugar control, and inflammation within just a few weeks. Learn more. 3 Why should you be cautious about eating ice cream with emulsifiers like polysorbate 80 in the summer? They make the ice cream taste too sweet, which can lead to sugar cravings and overeating They weaken your gut lining, triggering chronic inflammation throughout your body Polysorbate 80, an emulsifier in some ice creams, damages the gut lining, leading to chronic inflammation that affects overall health. Learn more. They increase the ice cream’s calorie content, making it harder to maintain a healthy weight They cause the ice cream to melt faster, reducing its enjoyment and nutritional value 4 How can vitamin D help if you have a genetic risk for colon cancer? It completely eliminates your genetic risk for developing colon cancer It strengthens your colon’s lining to prevent any tumor formation It reduces the risk of polyps and tumors, even with genetic predisposition Vitamin D has been shown to reduce the risk of polyps and tumors, even in people with a genetic risk for colon cancer. Learn more. It repairs damaged DNA in your colon to stop cancer before it starts 5 Why might ultraviolet blood irradiation (UVBI) be a game-changer for managing your autoimmune condition? It modulates your immune system, helping to balance its activity and effectively manage autoimmune conditions UVBI is a game-changer because it modulates your immune system, improves circulation, and neutralizes toxins, directly tackling the root causes of autoimmune conditions. This makes it highly effective for managing symptoms and promoting long-term health. Learn more. It boosts your body’s production of anti-inflammatory cytokines, calming overactive immune responses over time It enhances your body’s antioxidant defenses, reducing inflammation that triggers autoimmune flare-ups It strengthens your gut barrier, preventing immune triggers from entering your bloodstream and worsening autoimmune issues 6 What’s a practical step you can take at home to reduce chlorine exposure from tap water? Boil tap water for 10 minutes to remove chlorine before using it Use bottled water exclusively for drinking and bathing to avoid chlorine Install a whole-house water filter to reduce chlorine in your water supply A whole-house water filter reduces chlorine in tap water for drinking, bathing, and cleaning. Learn more. Add lemon slices to tap water to neutralize chlorine’s effects chemically 7 What’s a smart step you can take to avoid the health risks of high linoleic acid in your diet? Switch to oils from Zero Acre Farms, which are high in oleic acid and marketed as healthier Include more “clean” foods like chicken and olive oil in your meals Increase your intake of nuts and seeds to balance your fat consumption Replace industrial vegetable oils with stable animal fats like tallow or ghee Eliminating industrial vegetable oils and using stable animal fats like tallow or ghee reduces linoleic acid intake and protects your mitochondria. Learn more.   Test Your Knowledge With The Master Level Quiz 1 What happens to linoleic acid (LA) after it’s stored in your body fat, and why does it matter for your skin? It slowly releases into your bloodstream, affecting your skin cell membranes for years Linoleic acid stored in body fat leaks into your bloodstream over years, continuously influencing your skin cell membranes and increasing the risk of damage, especially from sun exposure. This makes reducing LA intake critical for long-term skin health. Learn more. It remains locked in fat cells, only affecting your weight and not your skin’s health over time It gets converted into energy, reducing its impact on your skin within a few weeks It binds to skin proteins, causing long-term dryness and irritation even without sun exposure 2 What’s a safe and effective way to improve your sleep without relying on medications? Using a brighter phone screen at night to relax your mind Keeping your bedroom lights on to feel more secure while sleeping Adding more pillows to your bed for extra comfort during sleep Avoiding blue light after sunset and moving regularly during the day Nondrug approaches like avoiding blue light after sunset and staying active during the day are safe, effective ways to improve sleep. These habits support your body’s natural sleep rhythms without the risks of medications. Learn more. 3 When can you safely enjoy more sun exposure with less worry about skin damage? After following a high-protein diet for a month to strengthen your skin’s natural defenses After increasing antioxidant-rich foods like berries to neutralize UV-related free radicals After linoleic acid is mostly cleared from your skin membranes, reducing inflammation risk Sun exposure is safer once linoleic acid is mostly cleared from your skin membranes, as this reduces the risk of UV-induced inflammation and damage. Learn more. After using mineral-based sunscreens daily for a few weeks to build a protective UV barrier 4 Why is a regular sleep schedule important for your well-being? It helps you feel more organized, but has little effect on your physical health if you sleep enough overall It prevents disruptions to biological processes, reducing inflammation and supporting overall health A regular sleep schedule prevents disruptions to biological processes, reducing inflammation and supporting health, as irregular patterns harm the body as much as insufficient sleep. Learn more. It only matters for your mental clarity, with no significant impact on your body’s physical functions It’s less important than sleep duration, as long as you get enough total sleep hours each week 5 How does the prevalence of intellectual disabilities in diagnosed children impact your understanding of autism’s rise? Most diagnosed children have mild symptoms, suggesting the rise is due to increased awareness and better screening methods across schools and clinics The majority of diagnosed children have intellectual disabilities, indicating that the rise in autism rates isn’t just due to better detection of milder cases Data showing that most diagnosed children have intellectual disabilities challenges the idea that rising autism rates stem only from better detection of mild cases. This insight encourages you to support research into deeper causes, like environmental factors, to address the issue effectively. Learn more. Only a small percentage of diagnosed children have intellectual disabilities, so the rise is likely due to overdiagnosis of less severe cases in recent years Autism diagnoses are evenly split between mild and severe cases, so the rise doesn’t provide clear insights into underlying causes or trends 6 Why do hangnails hurt so much when they form near your nails? The skin around your nails is thick and tough, making it hard for tears to heal quickly Hangnails trap dirt and bacteria, causing intense pain even without infection The area near your nails has many nerve endings and blood vessels, making it very sensitive The skin near your nails is packed with nerve endings and blood vessels, so even tiny tears like hangnails can feel painful due to the area’s sensitivity. Learn more. The nail bed produces extra oil, which irritates small tears and causes discomfort 7 What additional health benefit does magnolia essential oil provide to support your well-being? It enhances respiratory health by clearing airways and reducing inflammation caused by environmental irritants It supports skin health by promoting collagen production, reducing the appearance of fine lines and wrinkles It offers antioxidant benefits that neutralize free radicals linked to aging, inflammation, and cellular damage Beyond its antibacterial properties, magnolia essential oil provides antioxidant benefits that combat free radicals, helping to reduce aging, inflammation, and cellular damage for better overall health. Learn more. It boosts mental clarity by stimulating neural pathways through its uplifting and calming aromatic profile 8 What makes ice cream that stays firm in summer heat a concern for your gut health? It contains high levels of artificial sweeteners, which disrupt gut bacteria balance, leading to bloating and irregular digestion over time It’s loaded with emulsifiers like polysorbate 80, which weaken your gut lining and spark chronic inflammation throughout your body Emulsifiers like polysorbate 80, used to keep ice cream firm in heat, can harm your gut lining, leading to inflammation. This directly affects your health by increasing risks like insulin resistance and weight gain. Learn more. It includes stabilizers like guar gum, which slow nutrient absorption, causing temporary digestive discomfort and reduced energy It’s packed with synthetic flavorings that irritate the gut wall, causing mild discomfort and reduced nutrient uptake 9 How does magnolia essential oil help keep your kitchen safe from harmful bacteria? It disrupts bacterial cell membranes, causing them to leak and die Magnolia essential oil damages bacteria at the microscopic level by disrupting their cell membranes, causing them to leak vital contents and die. This makes it a powerful tool for keeping your kitchen clean and safe. Learn more. It forms a protective coating on surfaces to repel bacteria It neutralizes bacteria by releasing a strong fragrance that repels them It creates a sticky film that traps bacteria and prevents their movement 10 What’s a practical way to lower your colon cancer risk through vitamin D? Drink more vitamin D-fortified milk to boost your levels quickly Take high-dose vitamin D supplements without testing your levels Eat more red meat, which contains small amounts of vitamin D Get regular sun exposure or use supplements to correct deficiencies Regular sun exposure or supplementing with vitamin D, especially after testing your levels, is a powerful and low-cost way to reduce your colon cancer risk. Learn more. 11 Why might intermittent fasting lead to hair loss? Your body produces too much glucose, overwhelming hair follicles Fasting causes hair follicles to become overly active, leading to burnout Your hair follicle stem cells struggle to use fat for energy, causing them to die or stay dormant Hair follicle stem cells prefer glucose for energy. During fasting, when your body switches to metabolizing fat, these cells struggle, leading to cell death or dormancy, which can cause hair loss. Learn more. Fasting increases protein production, which clogs hair follicles 12 Why is paying attention to your waistline important for preventing psoriasis? A smaller waistline improves your overall appearance, which boosts confidence and reduces stress-related skin issues Abdominal fat is a stronger predictor of psoriasis risk than overall body fat, especially in women Research shows that abdominal fat, more than overall body fat, is a key factor in increasing psoriasis risk, particularly for women. Focusing on reducing central obesity can lower inflammation and your chances of developing this condition. Learn more. A slimmer waist helps improve blood circulation, which supports healthier skin and reduces flare-ups Reducing waist size enhances your immune system’s ability to fight off infections that trigger skin conditions 13 How does ultraviolet blood irradiation (UVBI) effect on dormant cells highlight sunlight’s role in your health? It stimulates your body to produce more energy at the cellular level, mimicking sunlight’s role in metabolism It enhances your skin’s ability to synthesize vitamin D, a key nutrient derived from sunlight exposure It reactivates dormant cells, supporting overall health and showing why sunlight is an essential nutrient UVBI reactivates dormant cells, helping them function again. This mirrors how sunlight, as an essential nutrient, energizes your body’s cells, supporting overall health and well-being. Learn more. It improves your body’s ability to repair DNA damage, a process supported by sunlight’s natural effects 14 What’s more important than intense stretching for lasting flexibility gains? Increasing your daily step count to improve overall fitness Using heavy weights to strengthen your leg muscles Proper breathing techniques and postural alignment Proper breathing techniques and postural alignment are key to establishing lasting flexibility improvements. These foundational elements help your body move efficiently and sustain flexibility gains over time. Learn more. Doing long yoga sessions to relax your muscles 15 Why should you avoid long naps in the early afternoon? They’re linked to higher risks of heart disease, diabetes, and cancer Naps longer than 30 minutes, especially in the early afternoon, are associated with serious health risks, including cardiovascular disease, diabetes, and cancer, regardless of nighttime sleep quality. Learn more. They can make you feel groggy and disrupt your nighttime sleep They might cause you to skip meals and affect your nutrition They can lead to weight loss due to reduced activity 16 How does chlorine in pool water interact with chemical sunscreens when you swim? It neutralizes the sunscreen’s UV protection, requiring reapplication every 30 minutes to maintain effectiveness It combines with sunscreen to form hormone-disrupting compounds that may affect your body’s natural balance Chlorine reacts with chemical sunscreens to create hormone-disrupting compounds, posing a health risk. Learn more. It enhances the sunscreen’s ability to protect your skin by forming a stronger barrier against UV rays It causes the sunscreen to break down into harmless compounds that rinse off easily without impacting your health 17 How can you best support a young person’s health when considering gender-affirming care? Encourage immediate medical treatments to affirm their identity Accept their self-identification without further discussion Affirm biological reality early and ask questions about treatments Affirming biological reality early and asking hard questions about treatments helps ensure decisions prioritize long-term health and well-being, encouraging transparency from healthcare providers. Learn more. Avoid discussing gender to prevent any discomfort 18 What happens to your blood cell counts when you smoke for a long time? Your red and white blood cell counts drop, indicating lower stress levels in the body Your platelet counts increase significantly, improving blood clotting efficiency Your red and white blood cell counts rise, signaling stress and low oxygen levels Longtime smokers show higher red and white blood cell counts, which are markers of stress and low oxygen in the body. This also comes with lower platelet counts, increasing the risk of clotting or bleeding issues. Learn more. Your blood cell counts remain unchanged, as smoking only impacts lung tissue 19 Why might you unknowingly consume excessive linoleic acid, even when choosing minimally processed foods? Many whole foods like nuts, chicken, and pork naturally contain or are often mixed with vegetable oils high in linoleic acid Foods like nuts, chicken, and pork can naturally have high linoleic acid or be contaminated with vegetable oils, leading to excessive intake. Learn more. Minimally processed foods develop higher linoleic acid content during storage due to oxidation of their natural fats Whole foods absorb linoleic acid from modern farming practices, such as grain-based animal feeds or soil additives Unprocessed foods lack protective enzymes that break down linoleic acid, allowing it to accumulate in your diet over time 20 How can dental work, like pulling a tooth without replacing it, affect your overall health? It can disrupt your ability to chew properly, leading to digestive issues over time It may cause your brain to misjudge your center of gravity, leading to posture problems Dental work, such as pulling a tooth without replacing it with an implant, can affect your bite and cranial posture. This may confuse your brain’s sense of your center of gravity, causing your body to overcompensate and leading to posture-related pain. Learn more. It could weaken your jaw muscles, making it harder to speak clearly It might change your facial appearance, affecting your confidence and social interactions 21 Why is morning sunlight exposure important for your health? It helps align your circadian rhythm for better sleep and energy regulation Morning sunlight exposure helps align your circadian rhythm, which is crucial for regulating sleep, energy, and overall cellular health, setting the tone for your day. Learn more. It increases blue light exposure to keep you alert throughout the day It reduces the need for dietary changes to support mitochondrial function It provides intense UV light to immediately boost melanin production  

When you visit the grocery store, you’ll see hundreds of boxes and bottles lined up nicely all vying for your attention and money. While they’re tempting to try, these ultraprocessed foods and drinks put your health at risk. Ultraprocessed foods are designed to be cost-efficient, convenient, and addictive, but unfortunately, not many people are aware of their effects. According to research, majority of the purchases made by consumers nowadays are ultraprocessed foods and drinks. Ultraprocessed Foods Flood American Groceries and Stomachs A study published in Public Health Nutrition analyzed nationwide grocery scanner data to reveal how much ultraprocessed foods are making their way into American homes, and which groups are most affected. Pulling data from 59,939 households that collectively scanned 33,054,687 products during 2020, the researchers were able to identify the purchasing habits of consumers across the United States.1 • A snapshot of consumer demographics — The population sample included a broad range, representing all U.S. census regions, income levels, and ethnic backgrounds. What stood out was that purchases weren’t evenly distributed — lower-income households and those with less education bought a significantly higher share of ultraprocessed foods. • The study pulled back the curtain on the quantity of purchases — It’s mostly packaged, ready-to-eat products that have been heavily refined, stripped of nutrients, and pumped full of additives. Across the entire population, 43% of all scanned items were classified as ultraprocessed. Broken down further, 48% of all foods and 38% of all beverages fell into this category. • The worst offenders — Sodas topped the ultraprocessed list with a shocking 90% while mixed dishes and soups came in at 81%. Meanwhile, sweets and snacks followed at 71%. Minimally processed categories like fruits and vegetables only accounted for about 12% of all purchases. In other words, real food is being pushed away. • Not all demographic differences were as dramatic as income and education — When sorted by ethnic groups, non-Hispanic White households purchased slightly more ultraprocessed foods than Hispanic, non-Hispanic Black, and other households. However, these differences were marginal — generally under 3%. So, while income and education clearly play a dominant role, cultural factors appear less influential at the national level. • The COVID-19 pandemic influenced consumer habits — In 2020, lockdowns and fear-based messaging about the COVID-19 virus led to fewer grocery trips, shifting consumers toward shelf-stable foods and a spike in at-home eating. These conditions were tailor-made for ultraprocessed foods. They’re cheap, have a long expiry date, and require little to no preparation. But these short-term conveniences have long-term costs on public health. • Disadvantaged groups are bearing the brunt — Lower-income and less-educated households are more vulnerable to chronic disease. In other words, the very groups that need better food the most are the ones being flooded with the worst options. To shift the trajectory, the solution isn’t just education — it’s reforming what’s offered in the first place and making real food affordable for everyone. Still, being aware is a good first step. Recognizing how Big Ag and its allies engineered and manipulated the food supply allows you to see the signs and not fall for their traps. Eating Ultraprocessed Foods Puts You at Risk for 32 Conditions The featured Public Health Nutrition study outlines just how much ultraprocessed food is found in many households across America. Now, a study published in The BMJ shows the implications of eating these products for your health.2 Researchers evaluated the impact of ultraprocessed food consumption on human health by reviewing 45 published meta-analyses involving 9,888,373 participants worldwide. Specifically, they sought to determine how strong the connection is between eating ultraprocessed foods and developing chronic illnesses, mental health problems, and dying earlier than expected. • Your risk for chronic diseases increases in a dose-dependent manner — Ultraprocessed food consumption showed strong associations with worsening health outcomes throughout the reviewed database. Essentially, the higher the proportion of ultraprocessed food in the diet, the worse your health will become. This held true whether someone was dealing with obesity, cardiovascular problems, anxiety, depression, or didn’t have any of those conditions. • A closer look at the numbers — The study found “convincing” evidence that eating more ultraprocessed foods is linked to a 50% increase in the risk of dying from heart-related causes, but that’s not all the researchers found. They noted that each time you increase your servings of ultraprocessed foods, your risk for developing other chronic diseases increases: “Across the pooled analyses, greater exposure to ultra-processed foods, whether measured as higher versus lower consumption, additional servings per day, or a 10% increment, was consistently associated with a higher risk of adverse health outcomes (71% of outcomes).”3 • Eating ultraprocessed foods puts you at risk for dozens of health issues — The researchers uncovered evidence linking ultraprocessed foods to a whopping 32 conditions, such as obesity, sleep issues, depression, anxiety, and respiratory problems like wheezing: “Overall, direct associations were found between exposure to ultra-processed foods and 32 (71%) health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes.”4 • Ultraprocessed foods erode your metabolic health — The study also highlighted patterns of health deterioration linked to ultraprocessed food consumption. For example, strong correlations between ultraprocessed food consumption and metabolic dysfunction, including insulin resistance, and obesity, were noted. • What makes ultraprocessed foods damaging — The researchers pointed out that the synthetic nature of ultraprocessed foods is dangerous to your health: “The adverse health outcomes associated with ultra-processed foods may not be fully explained by their nutrient composition and energy density alone but also by physical and chemical properties associated with industrial processing methods, ingredients, and by-products. Firstly, alterations in the food matrix during intensive processing, also known as dietary reconstitution, may affect digestion, nutrient absorption, and feelings of satiety. Secondly, emerging evidence in humans shows links between exposure to additives, including non-sugar sweeteners, emulsifiers, colorants, and nitrates/nitrites, and detrimental health outcomes.”5 • Your gut microbiome is compromised — Ultraprocessed foods are loaded with additives, emulsifiers, and preservatives not found in nature and were never part of the human diet. Unsurprisingly, these products wreak havoc on your gut health: “A recent review of experimental research found that ultra-processed weight loss formulations composed of ostensibly balanced nutrient profiles but containing different additives, including non-sugar sweeteners, may have adverse effects on the gut microbiome — which is thought to play an important function in many of the diseases studied here — and related inflammation.”6 • The packaging is also part of the problem — Ultraprocessed foods are usually wrapped in materials that leach endocrine-disrupting chemicals (EDCs) like phthalates and bisphenols into the food. These compounds mimic hormones and disrupt the body’s endocrine signaling, affecting everything from mood to metabolism to reproductive health. It’s not just what’s in the food you need to worry about — it’s also the other chemicals the food absorbed by the time you eat it. Taken together, these mechanisms eventually take a toll on public health, leading to increasing rates of chronic disease. The more (and longer) you eat ultraprocessed foods, the more your core biological processes break down — gut microbiome, mitochondrial function, hormonal balance — are affected. Therefore, the most obvious path is ditching these mass-produced goods for real, whole foods. Take Control of Your Diet to Restore Your Health Ultraprocessed foods are everywhere, and most people don’t even realize how much they’re eating. Grocery stores are purposely laid out to push these products, and food companies spend billions on advertising to keep you hooked. But once you understand how these foods damage your health, it’s easy to stop the assault on your system. That said, here are my recommendations to optimize your health: 1. Minimize your intake of linoleic acid (LA) — If you’re eating out, grabbing snacks, or using store-bought sauces, you’re likely consuming too much LA. This fat lurks in vegetable oils like soybean, canola, sunflower, and safflower. When you eat foods cooked in LA, they accumulate in your fat stores and leak toxic breakdown products that harm your cells. I recommend removing vegetable oils from your pantry and avoiding any product with “vegetable oil” or its related ingredients on the label. Instead, cook with tallow, ghee, coconut oil, or grass fed butter. It’s also wise to track your LA intake using an app like Food Buddy in my Health Coach, which is coming out this year. Keep it down to less than 5 grams a day, but if you can lower down to less than 2 grams, that’s even better. 2. Rebuild your gut health — Ultraprocessed foods destroy gut integrity by disrupting your microbiome and wearing down your intestinal barrier. I recommend you build and diversify your gut bacteria by slowly reintroducing whole fruit with pulp and fibrous veggies. If you have compromised gut function, start drinking blended fruit juice (with pulp), as this provides your gut bacteria with the necessary nutrients they need to flourish. Then, you can slowly progress to real fruits and vegetables. For a more in-depth look at doing this properly, read “How Juicing Affects Your Gut and Oral Microbiome.” 3. Eat healthy carbohydrates to heal your gut — In relation to the point above, I recommend eating healthy sources of carbohydrates to reduce your endotoxin load. These are poisonous byproducts that certain gut bacteria release when your microbiome is out of balance, especially when you eat ultraprocessed food. Start slowly by introducing whole fruits, well-cooked root vegetables, and small amounts of well-tolerated cooked starches. If your gut health is compromised, avoid raw greens and high-fiber grains until your gut is in top shape. 4. Your guide to healthy gut function — Optimal gut health creates a strong foundation for the rest of your body. To know if you’re on the right path, here are five good indicators, according to Ashley Armstrong: • Regular bowel movements (one to three times daily) • Minimal bloating or discomfort • The ability to digest a wide variety of food • Good energy levels • Proper nutrient absorption 5. Shop the perimeter and ignore the noise — Grocery stores are set up to trick you. The outer perimeter is where you’ll find actual food — fresh fruit, vegetables, meat, and dairy. The middle aisles are a minefield of boxes, bags, and bottles engineered to hijack your appetite. When you shop, start with real ingredients. If you don’t recognize every word on a label, skip it. You’re not buying “food.” Take back your food freedom by choosing products that don’t need a label at all. Frequently Asked Questions (FAQs) About Ultraprocessed Foods Q: What are ultraprocessed foods and why are they harmful? A: Ultraprocessed foods are industrial products made mostly from substances extracted or derived from food, plus chemical additives. They’re stripped of nutrients, loaded with vegetable oils, additives, preservatives, and emulsifiers, and they’re engineered to be addictive. Regular consumption is strongly linked to chronic diseases like Type 2 diabetes, heart disease, depression, and obesity. Q: How much of the typical American diet is made up of ultraprocessed foods? A: According to nationwide grocery data, 43% of all purchased food and beverages are ultraprocessed. Lower-income and less-educated households buy the highest share, often out of necessity or convenience. Q: What are the long-term health risks of eating ultraprocessed foods? A: Eating more ultraprocessed food increases your risk of dying from heart disease by 50% and raises your chances of developing diabetes by 12% with every 10% increase in consumption. These foods are also linked to 32 other health issues, including cancer, poor sleep, respiratory problems, anxiety, and metabolic dysfunction. Q: How do these foods damage your body beyond just poor nutrition? A: The damage goes far deeper than missing nutrients. Additives and emulsifiers disrupt your gut microbiome, packaging chemicals disrupt your hormones, and the food structure itself overstimulates your metabolism. These factors work together to create inflammation, insulin resistance, and mitochondrial stress that weaken your overall health. Q: What steps can I take to avoid ultraprocessed foods? A: Start by removing vegetable oils and processed snacks from your home. Rebuild your gut with whole fruits, healthy carbs, and cooked vegetables. Track your LA intake and aim for less than 5 grams a day (less than 2 grams is the ideal range). In addition, shop wisely by avoiding anything with unrecognizable ingredients. Remember — real foods are better for your health.

For years I’ve been warning about one of the most dangerous shifts in the modern food supply — one that nearly everyone is still overlooking. It’s not sugar. It’s not healthy carbs. It’s a polyunsaturated fat called linoleic acid, or LA, that’s hiding in nearly every packaged product, fried dish and restaurant meal you eat. And unlike other nutrients, this one doesn’t leave your body easily. Once it gets in, it stays, silently damaging your mitochondria, fueling inflammation and breaking your metabolism from the inside out. You might think you’re eating right, but if your health has plateaued despite your best efforts, LA is likely still finding its way in. And because it embeds into your fat tissue and cell membranes for years, the effects are both long-term and far-reaching. Most people have never heard of LA, and even fewer understand how it disrupts cellular energy production. But once you see the evidence, and how it affects your ability to heal, lose weight, think clearly and stay resilient, you won’t look at your food the same way again. That’s why I want to walk you through the data, starting with the video above, narrated by Anthony Gustin, former functional medicine clinician and founder of Zero Acre Farms.1 It breaks down where LA comes from and why it’s so harmful in the modern diet. But while Gustin’s analysis is spot-on, the oil his company sells as a solution is anything but safe. Your Body Treats LA Like a Toxin but Stores It Anyway The video above, based on clinical observations and nutritional biochemistry, reveals a disturbing trend: unlike sugar or starch, your body doesn’t just burn off LA after you eat it.2 Instead, it locks LA into your fat cells, where it sits, generates toxic byproducts and quietly rewires your metabolism. • Most people have no idea how long this fat sticks around — LA has a biological half-life of nearly two years, meaning if you stop eating it today, you’ll still be metabolizing it years from now.3 That figure climbs even higher in nervous system tissues, where studies show LA remains for five years or more. This means even occasional exposure has long-lasting consequences, especially if you’re unknowingly consuming LA from common foods like chicken, pork, nuts, packaged snacks and restaurant meals. • The average person stores 10 times more LA than what’s considered biologically appropriate — Human fat tissue from pre-industrial populations showed LA levels of about 2.3%, a baseline Gustin describes as “species-appropriate.” Today, that number exceeds 20% in many Americans, meaning their cells are made up of fats at levels never intended to be part of human biology. This buildup interferes with mitochondrial energy production and primes your body for oxidative stress, inflammation and metabolic disease. • Even healthy-sounding oils like olive or avocado oil are part of the problem — Although marketed as better options, olive oil often contains 12% to 28% LA, and avocado oil around 18%. Worse, many of these oils are adulterated with cheaper seed oils, including in restaurants. Unless you’re buying from verified sources, what’s in the bottle is often a blend designed to look healthy but function like poison in your cells. • Vegetable oils are more than a dietary nuisance; they’re a metabolic landmine — LA makes up as much as 25% of daily calories for many Americans, a dramatic shift from the low-single-digit percentages seen in hunter-gatherer and early agricultural populations.4 This isn’t a subtle change — it’s a complete reprogramming of the human fat profile. • LA doesn’t just sit in your cells, it mutates them — Once LA embeds into your cell membranes, it breaks down into oxidized linoleic acid metabolites (OXLAMs), which are highly inflammatory and toxic to cells. These byproducts attack mitochondria, the energy factories inside your cells, and impair how your body produces energy. Over time, this leads to systemic fatigue, weight gain, hormonal disruption and impaired glucose metabolism. LA Hides in Restaurant Meals and Even Personal Care Products Restaurants are one of the worst sources of dietary LA not just because of the oil they use, but how they use it. Fryers run at high temperatures for hours or even days, oxidizing the oils repeatedly. Gustin points out that these degraded oils form compounds that damage DNA, impair immune function and contribute to everything from heart disease to neurodegeneration. • LA overload isn’t limited to food; it’s in your personal care products, too — Many natural skincare brands proudly advertise oils like sunflower, safflower and grapeseed as nourishing for your skin. In reality, they’re loading your body with more LA. Gustin explains that your skin, the largest and most absorptive organ, easily incorporates these oils into cell membranes, just like your diet does. Most people experience improved sun tolerance and fewer sunburns after cutting LA from both their food and their skincare. • Biologically, LA works like a winter survival mechanism, but we’re stuck in permanent hibernation — Gustin refers to LA-rich foods like nuts and seeds as “seasonal hibernation foods,” explaining that these foods naturally helped animals and humans gain fat before periods of food scarcity. But when you eat LA-rich foods all year, every year, you stay locked in that fat-storing metabolic state. Instead of boosting your metabolism and clearing waste, your body slows down, accumulates fat and becomes more vulnerable to chronic disease. I don’t recommend eating nuts and seeds due to their high LA content. • Ruminant animals offer a solution because they don’t store LA — Unlike pigs, chickens or farmed fish, which store LA in their fat exactly as they eat it, cows, sheep and bison are ruminants with multi-chambered stomachs that ferment and break down LA before it reaches their tissues. Ideally, switch to grass fed beef and lamb as your primary meat sources. Grain-fed beef, contrary to popular belief, still contains low LA levels, making it a safer choice than even “pasture-raised” chicken that was fed corn or soy. • You won’t reverse the damage overnight but every bite matters — Since LA stays in your body for years, this isn’t about quick fixes. Gustin urges people to think in timelines of months and years, not days. But the good news is that every meal without vegetable oils is a step in the right direction. With time, your tissue levels will shift, your mitochondria will start working better and your body will become more resilient. • To truly heal, you need to look beyond just the oils you pour or fry — Gustin encourages label-checking for everything, including sauces, dressings and skincare. You should also question restaurants, as many use vegetable oils by default in marinades and even eggs unless specifically asked. Don’t Fall for the ‘Healthier’ Vegetable Oil Trap — Zero Acre Farms Is Not the Answer Zero Acre Farms oils are promoted as safe, sustainable alternatives to vegetable oils, but they’re genetically engineered and rich in oleic acid. In other words, they’re made in a lab and consist almost entirely of monounsaturated fats. That sounds better on paper, but oleic acid at high concentrations still disrupts how your mitochondria function. Your cells don’t know, or care, if the damage came from soybean oil or oleic acid. The stress response is the same. • Oleic acid in excess mimics many of the same problems as LA — Although it’s not polyunsaturated, oleic acid still integrates into your mitochondrial membranes. This displaces cardiolipin, a special fat required for mitochondrial energy production. Once distorted, the electron transport chain becomes unstable, ATP synthesis drops and oxidative stress increases. This is the same core mechanism I describe in detail in my 2025 Advances in Redox Research review, where I outline how both oxidative and reductive stress from fats like LA and oleic acid push mitochondria toward failure.5 • Swapping vegetable oils for Zero Acre’s oils won’t protect your health — When you heat or store these oils, they oxidize. When you eat them, they interfere with membrane integrity and energy output. This is not a healthier solution — it’s the same trap with new packaging. If your goal is metabolic recovery, this isn’t the oil you want anywhere near your food. • I’ve published two major reviews on the mitochondrial damage caused by LA — In addition to my Advances in Redox Research review,6 my 2023 paper in Nutrients describes how OXLAMs fuel chronic conditions like cancer, Alzheimer’s disease and cardiovascular disease.7 These toxins build up slowly but do long-term damage, and replacing them with high-oleic alternatives won’t stop that process. • The only real fix is to eliminate industrial fats altogether, not swap one processed molecule for another — Zero Acre Farms markets their product as a cleaner, smarter choice, but what your body needs is saturated, stable fats like ghee, tallow or grass fed butter. These support your mitochondria instead of compromising them. Stick with whole, species-appropriate fats that align with your biology. That’s how you restore energy — not by trading vegetable oils for their lab-grown cousins. Cutting Your LA Load Starts with These Simple Swaps If your metabolism feels sluggish, your energy isn’t what it used to be or your inflammation just won’t calm down, LA is likely part of the problem. This fat builds up slowly in your tissues, and once it’s there, it sticks around. But that doesn’t mean you’re stuck. The way forward is to stop adding more of it and give your body the space to start clearing what’s already stored. You don’t have to overhaul everything overnight. But you do need to make targeted, consistent changes that reduce LA at the source. Here’s how to get started. 1. Cut out vegetable oils in your kitchen and at restaurants — The biggest source of LA in your diet is vegetable oils like soybean, canola, corn, safflower, sunflower, grapeseed and cottonseed. These oils are everywhere, especially in packaged foods and restaurant meals. Start by tossing any products in your pantry that contain them. Swap them for fats that are stable and low in LA, like ghee, coconut oil, beef tallow or grass fed butter. When eating out, assume most dishes contain vegetable oils unless the restaurant specifically says otherwise. If you’re not sure, ask if they will cook your meal in butter or with no oil at all. I recommend keeping your total LA intake below 5 grams per day, and ideally under 2 grams. 2. Switch to beef and lamb, and avoid chicken and pork — If you eat a lot of chicken or pork because you think it’s healthier than red meat, this is where things need to change. Unlike cows and sheep, chickens and pigs store LA in their fat the same way humans do. That means when they eat corn and soy, you eat corn and soy. Choose ruminant meats like grass fed beef and lamb, which have much lower levels of LA. Look for eggs from pasture-raised hens that aren’t fed corn or soy. These are harder to find but worth it. 3. Dial back your intake of nuts, seeds and olive oil — You don’t need to give up all plant fats, but you do need to be strategic. Walnuts, almonds, sunflower seeds and nut butters are high in LA. Even macadamia nuts, while lower in LA, are rich in monounsaturated fats that still oxidize under heat or light. Olive oil and avocado oil are also high in LA and often mixed with cheaper seed oils. If you use these oils, limit them to cold applications and small amounts. Focus instead on whole fruits, root vegetables and clean animal fats to meet your fat needs without overloading your cells. 4. Get your omega-3s from oily fish, not flax — If you’re relying on flaxseed or chia for omega-3s, it’s time to rethink your strategy. LA blocks your body’s ability to convert plant omega-3s into the usable forms, EPA and DHA. Flax also contains estrogen-like compounds called lignans, which disrupt your hormones. Choose small, oily fish like sardines, wild salmon or mackerel for direct, unprocessed omega-3s. They support your metabolism, lower inflammation and help repair damaged cell membranes, especially when you’ve cut your LA intake. 5. Be patient but stay consistent — LA doesn’t leave your body quickly. Once stored in fat tissue, it has a half-life of nearly two years. That means even if you stop eating it now, it will take time to see full results. But every LA-free meal is a step forward. Over time, your mitochondria will function better, your skin will tolerate sun exposure more easily and your metabolism will start to recover. Think long-term. Every smart choice you make today moves you further away from chronic inflammation and toward cellular repair. You don’t need to be perfect — you just need to be persistent. Keep it simple, stay focused and give your body what it’s been missing: the freedom to heal. FAQs About the Effects of LA on Your Health Q: Why is LA so harmful to your health? A: LA is a polyunsaturated fat that gets stored in your body’s fat and cell membranes, where it remains for years. Unlike carbs or protein, your body doesn’t easily burn it off. Once stored, LA breaks down into toxic byproducts that damage mitochondria, disrupt energy production and fuel inflammation. This long-term cellular stress contributes to weight gain, insulin resistance, hormonal imbalance and chronic disease. Q: What foods are highest in LA and should be avoided? A: The biggest dietary sources of LA are vegetable oils like soybean, corn, sunflower, safflower, canola, grapeseed and cottonseed oils. These are widely used in packaged foods, fried restaurant meals, condiments, salad dressings and even personal care products. Other high-LA foods include chicken, pork, nuts, seeds and processed oils like olive and avocado, especially when they’ve been adulterated with vegetable oils. Q: Is Zero Acre Farms oil a safe alternative to vegetable oils? A: No. Although it’s marketed as a healthier option, Zero Acre Farms oil is genetically engineered and extremely high in oleic acid, a monounsaturated fat that causes similar mitochondrial damage when consumed in excess. It disrupts cardiolipin function in your mitochondria and contributes to oxidative stress, just like LA. Swapping one industrial fat for another doesn’t solve the underlying problem. Q: How do I lower my intake of LA and start reversing the damage? A: Start by eliminating vegetable oils from your kitchen and checking ingredient labels carefully. Cook with stable fats like ghee, beef tallow, coconut oil or grass fed butter. Choose meats from ruminants like cows and lamb instead of chicken or pork. Reduce or avoid nuts, seeds and oils like olive and avocado. Get omega-3s from oily fish instead of flax, and avoid skincare products made with high-LA oils. Q: How long does it take to detox from LA? A: LA has a biological half-life of about two years, meaning it takes a long time to clear from your tissues. But every LA-free meal helps shift your fat composition and supports mitochondrial repair. You’ll begin to feel improvements in energy, weight control, mental clarity and inflammation within months, but full recovery depends on consistency over time. Test Your Knowledge with Today’s Quiz! Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article. What’s one effective way to protect your skin before swimming in a chlorinated pool? Apply a chemical sunscreen to block chlorine absorption completely Skip any skincare routine to let your skin adapt naturally to the pool water Use a barrier moisturizer like pure lanolin to reduce chlorine contact Applying a barrier moisturizer like pure lanolin before swimming creates a protective layer that reduces chlorine absorption. Learn more. Rub olive oil on your skin to neutralize chlorine’s effects after swimming

Editor’s Note: This article is a reprint. It was originally published March 02, 2025. In my interview with Alexis Cowan, Ph.D., a molecular biologist from Princeton, we explored some cutting-edge ideas that can dramatically impact your health. Cowan’s deep knowledge of molecular biology, particularly her passion for light, circadian rhythms, and mitochondrial health, offers a fresh perspective on optimizing your well-being. We discussed topics that are often overlooked in mainstream health discussions but are necessary for understanding how your body truly works and how you can take control of your health journey. Molecular biology is a powerful field for understanding how to optimize your biology. It allows you to get down to the very nuts and bolts of how your cells function and interact. My own interest in this field has led me to write extensively about it, as I believe it holds the key to unlocking your body’s incredible potential. Cowan’s expertise in this area, especially her research background in metabolism and her current deep dive into light and circadian biology, made for a truly enlightening discussion. Cowan’s journey into molecular biology is quite unique. Initially on a path to culinary school, a profound experience led her to a complete shift in perspective, sparking a deep curiosity about the nature of reality and ultimately guiding her to science. This pivotal moment became the catalyst for her exploration into biochemistry and molecular biology, culminating in a Ph.D. from Princeton. Her personal journey of health transformation, including overcoming childhood obesity and chronic health issues, further fueled her passion for understanding the root causes of disease. Cowan’s background blends rigorous scientific training with a personal understanding of the challenges of health and healing. This combination allows her to communicate complex scientific ideas in a clear and accessible way. These insights will equip you with actionable knowledge to make informed decisions about your health and well-being. The Power of Light on Your Circadian Rhythm Light and its profound impact on your circadian rhythm and overall health is an area often neglected in conventional health discussions, yet it’s fundamental to how your body functions. Cowan emphasizes the role of light as a foundational element for well-being, acting as a primary regulator of your body’s internal clock and numerous biological processes. Light is a powerful environmental cue that dictates your body’s rhythms, influencing everything from sleep-wake cycles to hormone production and even mitochondrial function. You are constantly bathed in different forms of light, both visible and invisible, and understanding how these frequencies interact with your body is essential for optimizing your health. Cowan pointed out that even the seemingly simple act of getting sunlight exposure is far more complex and beneficial than you might realize. Sunlight isn’t just about vitamin D; it’s a full spectrum of light frequencies, including infrared and ultraviolet, each playing a unique role in your biology. Your mitochondria, the powerhouses of your cells, are incredibly sensitive to light and utilize different frequencies for optimal function. This perspective shifts the focus from avoiding “bad” light to actively seeking “good” light as a nutrient for health. Cowan referenced the pioneering work of researchers like Satchidananda Panda, Ph.D., who I’ve interviewed previously, and Albert Szent-Györgyi, a Nobel laureate who explored the electronic structure of proteins and their semiconductor properties. This foundational research underscores the idea that your body is fundamentally an electromagnetic system, highly responsive to light frequencies in your environment. Mitochondria Are Your Cellular Power Plants and Light Sensors Mitochondria, often called the powerhouses of your cells, were a central theme in our discussion. Cowan and I share a strong belief that optimizing mitochondrial health is key to reversing and preventing most chronic diseases — a premise I explored in-depth in my book, “Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy.” These tiny organelles are not just energy producers; they are dynamic responders to your environment, particularly to light, and play a much broader role in your health than you may expect. Imagine your mitochondria as miniature engines within each of your cells, responsible for generating the energy you need to live and thrive. But they’re not just simple engines. As Cowan explained, mitochondria are incredibly sophisticated, utilizing an electron transport chain to produce energy in the form of adenosine triphosphate (ATP) and a special type of water called metabolic water. This process involves a flow of electrons, which, in essence, is electricity at a cellular level. Interestingly, this flow of electrons also generates a magnetic field within your mitochondria. This magnetic field is important for attracting oxygen, which is essential for energy production, and for containing reactive oxygen species within the mitochondria. When your mitochondria are functioning optimally, this process is efficient and supports overall cellular health. However, factors like exposure to non-native electromagnetic fields (EMFs), which we’ll discuss later, disrupt this delicate balance. Cowan described mitochondria as both antennas and emitters of electromagnetic frequencies. They are not only powerhouses but also sophisticated sensors that detect and respond to the electromagnetic environment around you, including different light frequencies. This highlights the importance of considering your light environment, both natural and artificial, as a key factor in mitochondrial health and, consequently, your energy levels, cellular function, and long-term health. The Dangers of EMFs Artificial EMFs, emanating from modern technologies like Wi-Fi, cell phones, and wireless devices, negatively impact your mitochondria and overall health. This is a topic I’ve written about extensively, including in my book EMF*D, as it represents a significant, yet often underestimated, threat in our modern world. Dr. Cowan was not aware of this book so I sent her a copy. Cowan highlighted that your mitochondria are sensitive to these frequencies and exposure disrupts their function. She referenced research demonstrating that EMF exposure decreases mitochondrial membrane potential, an indicator of mitochondrial health. This disruption leads to a cascade of negative effects, including increased oxidative stress and impaired cellular function. She explained a principle called the inverse square law, which means the closer you are to an EMF source, the stronger the signal and the greater the harm. Cowan also recounted the story of Dr. Robert O. Becker, a pioneering researcher who, as early as the 1960s, uncovered the harmful effects of EMFs. His research, funded by the military, initially explored the use of electrobiology for healing and regeneration. However, his findings took a concerning turn when he discovered that EMFs could promote tumor growth and hinder wound healing in animal models. Despite his groundbreaking work, his funding was abruptly pulled after he attempted to raise awareness about these dangers, highlighting the challenges in bringing this information to the public. Practical Steps to Reduce EMF Exposure While the dangers of EMFs seem daunting, Cowan offered practical and actionable steps to minimize your exposure in your daily life. Small changes in your habits make a significant difference in reducing your overall EMF burden and protecting your mitochondria. It’s not about eliminating technology completely but rather using it consciously and strategically. One of the simplest yet most impactful changes you can make is to distance yourself from EMF sources. For instance, Cowan strongly advises against holding your cell phone directly to your ear. Instead, use speakerphone to create distance. Similarly, avoid carrying your phone in your pocket and keep it away from your body as much as possible. When using laptops or other wireless devices, avoid placing them directly on your lap; use a desk or table instead. For Wi-Fi, consider putting your router on a timer to turn off automatically at night when you are sleeping. This simple step significantly reduces your nighttime EMF exposure. When possible, opt for wired connections, like ethernet cables, for your internet devices instead of relying on Wi-Fi. While it’s less convenient, these wired connections reduce your exposure to wireless radiation in your home or workspace. Sunlight Provides Your Daily Dose of Mitochondrial Fuel Both Cowan and I are strong advocates for regular sun exposure, as it’s a key nutrient for your mitochondria and overall health. Sunlight is a powerful source of energy that your body is designed to utilize. It delivers both infrared and ultraviolet (UV) frequencies, both of which are important for mitochondrial function. Near-infrared light, present throughout the day even in shade, penetrates deeply into your body and stimulates cytochrome C oxidase, an important complex in the mitochondrial electron transport chain. This stimulation boosts electron flow, enhancing ATP production and the creation of deuterium-depleted metabolic water, which is important for cellular hydration. However, indoor environments are often lacking in near-infrared light, as energy-efficient lighting doesn’t contain it and coated window glass reflects it. This means you are likely missing out on this important frequency if you spend most of your time indoors. Conversely, spending time outdoors, even in the shade, ensures you receive a healthy dose of near-infrared light, nourishing your mitochondria and supporting cellular health. Cowan also explored the role of UV light, particularly UVB, in relation to melanin. UVB light is essential for vitamin D production and triggers a cascade of beneficial effects through the pro-opiomelanocortin (POMC) pathway. This pathway leads to the production of alpha-melanocyte stimulating hormone (MSH), which stimulates melanin production, reduces appetite, and increases energy expenditure and beta-endorphin, which improves mood, reduces pain and enhances immune function. Cowan presented the intriguing idea of “human photosynthesis,” suggesting melanin plays a role in harnessing UV light to split water and generate energy, similar to chlorophyll in plants. This fascinating theory underscores the complex and beneficial relationship between UV light and your body. I actually discuss this topic in my book, Your Guide to Cellular Health, and I described it more accurately as photometabolism and will be writing scientific papers on this in the future. Optimizing Sun Exposure for Maximum Benefit With the understanding of sunlight’s importance, the question becomes: how do you optimize your sun exposure to reap the maximum benefits without risking harm? Cowan emphasizes using vitamin D levels as a biomarker for your sun exposure habits. Optimal vitamin D levels, achieved without supplementation, are a good indicator that you’re getting sufficient UV light. Ideally, aim for vitamin D levels between 60 to 80 ng/mL (150 to 200 nmol/L). However, vitamin D is just one piece of the sunlight puzzle. There’s an important factor to consider: dietary seed oils. These oils, prevalent in processed foods and fast food, are rich in linoleic acid (LA). When LA interacts with the sun’s UV radiation, it triggers inflammation and DNA damage in your skin. If you consume these oils regularly, as many Americans do, you need to be more cautious about sun exposure. It’s best to avoid direct sunlight during peak hours (10 a.m. to 4 p.m.) until you’ve reduced your consumption of seed oils for at least six months. To avoid sunburn and maximize the beneficial effects of sunlight, Cowan also suggests a gradual approach, building up your “solar callus.” Start with short periods of sun exposure, five to 10 minutes, and gradually increase the duration each day as your skin adapts. She also recommends starting your day with sunrise light, rich in red and infrared, to prepare your skin for midday sun. This morning light exposure also plays a role in setting your circadian rhythm for the day. Cowan also cautioned against the common misconception that melanin is solely for protection against UV damage. She argues that melanin plays a more active role in “human photosynthesis” and as a powerful antioxidant and detoxifier. People with darker skin tones need significantly more sun exposure to achieve optimal vitamin D levels and other sunlight benefits due to melanin’s light-absorbing properties. Understanding your skin type and gradually increasing your sun exposure after reducing LA in your diet is key to safely and effectively harnessing the power of sunlight for your health. Your Circadian Rhythm Is Your Internal Timekeeper Cowan emphasized the role of light in regulating this internal clock and offered actionable strategies for optimizing your circadian rhythm, which has far-reaching impacts on your sleep, energy levels and overall health. Think of your circadian rhythm as your body’s internal timekeeper, synchronizing your biology with the day-night cycle. Light is the primary cue that sets your circadian rhythm. Cowan highlighted the importance of morning sunlight exposure, particularly sunrise light, for anchoring your circadian clock. Morning sunlight, with its specific wavelengths of blue, UVA and red light, signals to your brain and body that it’s daytime, initiating processes associated with wakefulness, energy production, and digestion. Consistent morning light exposure is key for regulating sleep-wake cycles and optimizing daytime functions. During the day, seek bright, full-spectrum light. Indoor environments often fall short in providing sufficient light intensity and spectrum compared to natural daylight. Cowan suggests increasing light exposure indoors using full-spectrum lights, aiming for at least 10,000 lux in your workspace. Whenever possible, work outdoors to maximize your exposure to natural daylight, even on cloudy days, as outdoor light is significantly brighter than typical indoor lighting. If you can’t get outside, cracking open windows to let in unfiltered sunlight helps improve your indoor light environment, allowing beneficial UV and near-infrared light to enter. On the other end of the cycle, minimizing blue light exposure in the evening is equally important for a healthy circadian rhythm. Blue light, emitted from electronic screens and many artificial lights, suppresses melatonin production, disrupting your sleep cycle and hindering nighttime recovery processes. It’s important to block blue light in the evenings by using blue-light blocking glasses, installing blue light filters on your devices and opting for warmer, dimmer lighting in your home as it gets dark. Embrace the Power of Nature’s Rhythms My interview with Cowan underscored a powerful message: your health is deeply intertwined with the natural rhythms of light and darkness, and by consciously aligning your lifestyle with these rhythms, you unlock remarkable healing and well-being. Remember, light is a fundamental nutrient that fuels your mitochondria, regulates your circadian clock and influences numerous biological processes. By prioritizing sunlight exposure and minimizing exposure to artificial EMFs and blue light at night, you are directly supporting your cellular health and overall vitality. Small, consistent changes in your daily habits accumulate over time, leading to significant improvements long-term health. By understanding the science and embracing these natural principles, you address the root causes of many health issues and proactively building a foundation for vibrant well-being. The power to optimize your health lies within your grasp, waiting for you to harness the natural rhythms of light and life. To continue your journey of health, Cowan offers a wealth of resources for you to explore. She is passionate about sharing her knowledge and empowering you to take control of your health. If you are eager to learn more and connect with Cowan, here are several avenues to pursue: Social media — Follow her on Instagram at @dralexisjazmyn for frequent posts about light biology, circadian rhythms, mitochondrial health, and more. She shares a lot of free educational content here. Podcast — Listen to her podcast, “Indoctrinate Yourself,” available on YouTube and Spotify. This podcast explores many of the topics discussed in this article and beyond. Courses — She offers in-depth courses, such as “Boot Camp Reboot,” which provides actionable protocols for circadian and light biology, nutrition and mitochondrial optimization. She also has a self-paced course on scientific literacy to help you better understand scientific research. Monthly membership program — Join her Incubator monthly membership, a book club and think tank that explores different topics and engages in group learning. Brain rentals — For personalized guidance, you can book a 30-minute or 1-hour “Brain Rental” session with Cowan for specific questions related to your health journey or understanding the science.