Messages

The Messages are aimed at those who want a little practical guidance on the road to optimal health and fitness—a little information with a little motivation a little bit at a time. I'm not perfect. I’m still working on it so I’m right there with you, but I want you to know there’s hope for better health. I'll email messages on Tuesday and Thursday, both readable in 90 seconds or less; Saturday'Subscribe Heres message will be a little longer. Click here to sign up, or click below for PDFs or MP3s.

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July 2017
July 22 — Chelation Therapy: Too Soon to Judge
July 20 — Update on Chelation Therapy
July 15 — Let’s Go!
July 13 — Maybe They Won’t Notice
July 8 — Should You Get the Shingles Vaccination?
July 6 — What Causes Shingles?
July 1 — Why I’ll Keep Using Coconut Oil
June 2017
June 29 — Coconut Oil Research vs. the AHA
June 27 — Coconut Oil: Healthy or Not?
June 24 — The Big Fried-Potato Question
June 22 — The Data Must Make Sense
June 20 — Fried Potatoes: Hazardous to Your Health
June 17 — How to Reduce Disease-Related Pain
June 15 — How to Reduce Nerve Pain
June 13 — How to Reduce Mechanical Pain
June 10 — The Bottom Line on Weight Loss Supplements
June 8 — Weight Loss Supplements: Pro vs. Con
June 6 — Are Weight Loss Supplements Fact or Fiction?
June 3 — The Bottom Line on Belly Fat
June 1 — The Dangers of Undercover Fat
May 2017
May 30 — “Sit-Ups Make You Fatter”
May 27 — The Microbiome of Your Lungs
May 25 — Potatoes and Your Microbiome
May 23 — Fiber and Your Microbiome
May 20 — How to Limit Your Processed Food
May 18 — What’s Wrong with Processed Foods
May 16 — Why Can’t I Stop?
May 13 — How to Live to Your 90s
May 10 — I’m Alive V2.48
May 5 — Why You Should Get “Cooked”
May 3 — Top Ten Tips: Free!
April 2017
April 28 — Classic: Type III Error
April 25 — Classic: Vitamin Dumb
April 22 — Men, Their Microbiome, and Infertility
April 20 — Your Oral Microbiome and Infertility
April 18 — How Your Microbiome Affects Infertility
April 11 — Pop Quiz on Fake Health News
April 8 — The Bottom Line on Fake Health News
April 6 — When and Who: Spotting Fake Health News
April 4 — Spotting Fake Health News
April 1 — Sleep More and Quit Eating Sooner
March 2017
March 30 — Can You Lose Weight by Sleeping More?
March 28 — Could Your Rhythms Be Keeping You Fat?
March 25 — The Bottom Line on Folic Acid
March 23 — Prenatal Nutrition: More on Folic Acid Acid
March 21 — Prenatal Nutrition: Should You Worry About Folic Acid?
March 18 — BMI, WHR, and Lifestyle
March 16 — Waist-Hip Ratio vs. BMI
March 14 — Redefining the Risks of Extra Weight
March 11 — Should You Exercise During Pregnancy?
March 9 — Can Vegetarian Protein Help You Build Muscle?
March 7 — Does Exercise Reduce Libido?
March 4 — Echinacea and the Immune System
March 2 — Immune Boost 1-2-3 Cautions
February 2017
February 28 — Protect Yourself Before You Travel
February 25 — Immune Boost 1-2-3: Vitamin C
February 23 — Immune Boost 1-2-3: Garlic
February 21 — Immune Boost 1-2-3: Echinacea
February 18 — How to Fix a Broken Heart
February 16 — Broken Hearts and Octopus Traps
February 14 — Broken Heart Syndrome
February 11 — The Way Things Used to Be
February 9 — Who’s in Charge?
February 7 — Training Pays Off
February 4 — Energy Thieves: Stress
February 2 — Energy Thieves: Medications
January 2017
January 31 — Energy Thieves: Food
January 28 — Personal Productivity: Improving Performance
January 26 — Productivity and Technology
January 24 — Modern Productivity
January 21 — Train to Perform
January 19 — Exercise to Perform
January 17 — Eat to Perform
January 14 — How Exercise Affects Menopause: Heart and Brain
January 12 — How Exercise Affects Menopause: Muscle and Bone
January 10 — How Menopause Affects Exercise: Thirst
January 7 — Nutrition Can’t Fix Everything: Your Genetics
January 5 — Nutrition Can’t Fix Everything: Your Microbiome
January 3 — Nutrition Can’t Fix Everything: Baggage
December 2016
December 31 — Schedule Your Eye Exam
December 30 — Rule 3: Move More
December 29 — Schedule Your Dental Exam
December 28 — Rule 2: Eat Better
December 27 — Schedule Your Physical
December 26 — Rule 1: Eat Less
December 20 — The Last Word on Sugar
December 17 — The Detox Myth: Half Wrong
December 15 — The Detox Myth: Half Right
December 10 — The Science Behind Holiday Spices: Cinnamon
December 8 — The Science Behind Holiday Spices: Nutmeg
December 6 — The Science Behind Holiday Spices: Cloves
December 3 — The Answer to the Sugar Conundrum
December 1 — Sugar Alternatives
November 2016
November 29 — The Sugar Conundrum
November 22 — Dreading Thanksgiving?
November 19 — Power Up with Vitamin B12
November 17 — Do You Make Enough Coenzyme Q10?
November 15 — What You Need to Know About Omega-3s
November 12 — The Genetics of Smoking
November 10 — Smoking and Cancer Update
November 5 — The Bottom Line on a Low-Fat Diet
November 3 — As Much Sugar As You Want!
November 1 — Low Fat: A Failed Public Policy?
October 2016
October 28 — The Teal Pumpkin Project
October 27 — Last Was First
October 26 — Kids Marathon
October 22 — Why You Need to Supplement
October 20 — Supplements: No Benefits?
October 18 — Changes in Supplement Use
October 15 — How Long Can Third-Hand Smoke Last?
October 13 — The Tenacity of Third-Hand Smoke
October 8 — Broken Bones and Heel Spurs
October 6 — Baby Bones
October 4 — Why Bones Need Stress
October 1 — Who Can You Trust?
September 2016
September 29 — Science Hooligans
September 27 — A Reasonable Discussion
September 24 — The Constipation Cocktail
September 22 — The Types of Fiber
September 20 — Why You Need Fiber
September 17 — Is Sugar the Problem?
September 15 — Sugar: New Villain?
September 10 — Suicide Prevention
September 8 — School Daze
September 1 — Why You Should Keep Moving
August 2016
August 30 — Does Sitting Cancel Out Exercise?
August 27 — Supplement Ingredient Follow-up
August 25 — Flossing Follow-up
August 20 — The Bottom Line on Green Tea Extract
August 18 — Supplements You Should Avoid
August 16 — Are Supplements Making You Sick?
August 13 — The Bottom Line on Flossing
August 11 — The Science of Flossing
August 9 — To Floss or Not to Floss
August 6 — Sports Nutrition After Your Workout
August 4 — Sports Nutrition During Your Workout
August 2 — Sports Nutrition Before Your Workout
July 2016
July 30 — Obesity: A Global Problem
July 28 — Death by Obesity
July 26 — The World’s State of Obesity
July 23 — Pedelec: The Bottom Line
July 21 — Results of the Pedelec Study
July 19 — Enter the Pedelec
July 16 — Nutrition: Knowing Isn’t Doing
July 14 — Nutrition: Experts and the Public Disagree
July 12 — Nutrition: Experts and the Public Agree
July 9 — Curcumin: Question 3
July 7 — Curcumin: Question 2
July 6 — Curcumin: Question 1
July 1 — Quantifying the Benefits of Nature
June 2016
June 30 — Research on Nature and Health
June 28 — Does Nature Improve Health?
June 25 — PQQ: The Bottom Line
June 23 — PQQ: The Research
June 21 — PQQ: Miracle in a Bottle
June 18 — Observations: Easy to Believe
June 16 — Observations: One Thing
June 14 — Observations: It Can’t Be Fun
June 11 — Research on Breast Cancer Reoccurrence
June 9 — Research on Breast Cancer Reoccurrence
June 7 — A Breast Cancer Question
June 4 — Calcium vs. Magnesium: Is It a Battle?
June 2 — The Controversy: Calcium vs. Magnesium
May 2016
May 31 — Calcium vs. Magnesium
May 26 — Improvements in the Nutrition Facts Labels
May 24 — The New Nutrition Labels
May 21 — Lessons from “The Biggest Loser”
May 19 — Rate of Change
May 17 — Does Weight Loss Ruin Metabolism?
May 14 — The Bottom Line on SIT
May 12 — SIT to Get Fit?
May 10 — I’m Alive V2.47
May 7 — Raising HDL: Weight Loss
May 5 — Raising HDL: Exercise
May 3 — Why You Should Raise Your Cholesterol
April 2016
April 30 — The Bottom Line on E-Cigarettes
April 28 — The Safety of E-Cigarettes
April 26 — What Is Vaping?
April 23 — Health Habits: Just Do Better
April 21 — Smoking and Exercise
April 19 — Healthy Lifestyle? A Tiny 2.7 Percent
April 16 — The Bottom Line on High-Fat Dairy
April 14 — Recent Research: Milk and Obesity
April 12 — Recent Research: Milk and T2D
April 9 — Curcumin and Your Health
April 7 — Curcumin Research
April 5 — Curcumin and Pepper
April 2 — Gaining Muscle and Losing Fat with Protein
March 2016
March 31 — Protein Intake and Sleep Quality
March 29 — Research Update: Protein
March 24 — Dancing Your Way to Fitness
March 22 — Do Dancers Rule the Fitness World?
March 19 — The Bottom Line on the Latest Sucralose Study
March 17 — Does Sucralose Prevent Cancer?
March 15 — Sucralose: A Tale of Two Headlines
March 12 — Breastfeeding? Take Vitamin D
March 10 — Vitamin D and Babies
March 8 — Vitamin D and Breast Milk
March 5 — Lightning in a Bottle
March 3 — Who Are You Cheating?
March 1 — Do It or Don’t Do It
February 2016
February 27 — Your Heart and Tone
February 25 — Your Heart and Autorhythmicity
February 23 — Your Heart and Syncytium
February 20 — Why I Believe SAD Is Real
February 18 — How SAD Was Measured
February 16 — Is Seasonal Affective Disorder Real?
February 13 — You’ve Got the Ball
February 11 — The Silent Killer
February 9 — Death by Donut
February 6 — When It’s 51-49
February 4 — Ten O’Clock Zombie
February 2 — The Two O’Clock Fade
January 2016
January 30 — Who Decides?
January 28 — Too Old to Test
January 26 — Too Many Mammograms?
January 23 — Why You Need Your Seven
January 21 — Fruit Intake and Men’s Health
January 18 — Green Leafy Veggies and Glaucoma
January 16 — Why the Experts Hate the Dietary Guidelines
January 14 — Why You Should Follow the New Guidelines
January 11 — The 2015 Dietary Guidelines
January 9 — “In Defense of Food”: The Key Omission
January 7 — “In Defense of Food”: The Time Factor
January 5 — A Must-See Movie
December 2015
December 29 — One Goal: Learn
December 24 — Merry Christmas
December 19 — The Bottom Line on a Probiotic for Weight Loss: Misdirection
December 17 — Another Look at a Probiotic for Weight Loss
December 15 — A New Probiotic for Weight Loss?
December 12 — Gourmet Detox Weekend: Creating Healthier Habits
December 10 — Fast Day
December 8 — Reach Higher
December 5 — Why Now?
December 3 — Clean Start
December 1 — December Is an Opportunity
November 2015
November 23 — A Holiday Preview
November 21 — The Cause of Obesity: The Lack of Exercise
November 19 — The Cause of Obesity: Muscle Aging
November 17 — The Cause of Obesity: Vegetarian Diet
November 14 — The Cause of Obesity: The Data
November 12 — The Cause of Obesity: The Beliefs
November 10 — The Cause of Obesity: The Wrong Call
November 7 — Holiday Stretch: Your Way
November 5 — Holiday Stretch: My Way
November 3 — Here We Go: The Holiday Stretch
October 2015
October 31 — Processed Meat and Cancer: The Science
October 29 — Processed Meat and Cancer: The Headlines
October 27 — It’s Showtime!
October 24 — It’s Still Not Over
October 22 — It Won’t Be Tomorrow
October 20 — It’s Not Over ...
October 18 — Exercise and Chemotherapy
October 15 — Exercise and Breast Cancer Treatment
October 13 — Start with Physical Therapy
October 10 — Trial and Answer for Your Health
October 8 — We Adapt
October 6 — What We Don’t Know
October 3 — The Bottom Line on the Saturated Fat Debate
October 1 — Handpicking the Data
September 2015
September 29 — Saturated Fat Debate
September 26 — Prove It
September 24 — Just Be Honest
September 22 — “That Saved My Life!”
September 19 — Blood Pressure: Lifestyle First
September 17 — Blood Pressure: More Drugs
September 15 — Blood Pressure: A Moving Target
September 12 — Rich Foods
September 10 — Bacon, Bacon, Bacon, Bacon, Bacon
September 8 — Poor Man’s Food
September 3 — Healthier Eating for Kids
September 1 — Kids’ Lunches
August 2015
August 29 — Teaching Kids to Cook
August 27 — When I Was a Kid...
August 25 — Kids and Cooking
August 15 — Final Survey: Website and Messages
August 13 — Survey Week: Product Preferences
August 11 — It’s Survey Week: Health Conditions
August 8 — Further Research: Iron and ADHD
August 6 — Further Research: Exercise and ADHD
August 4 — Further Research: Fat Intake and Learning
August 1 — How to Exercise in the Heat
July 2015
July 30 — Exercise and the Heat
July 28 — Heat, Water, and Sports Drinks
July 25 — Observations from the Road: Fitness vs. a Healthy Heart
July 23 — Observations from the Road: Ankle and Wrist Weights
July 21 — Observations from the Road: The Mile-High City
July 18 — Type 2 Diabetes: The Only Cure
July 16 — Type 2 Diabetes: Is Surgery the Cure?
July 14 — Type 2 Diabetes: Is Medication the Cure?
July 11 — Prediabetes: What Now?
July 9 — Prediabetes Risk Factors
July 7 — Diabetes: Are You in the Dark?
July 1 — Happy 4th of July!
June 2015
June 27 — The Bottom Line on Tattoos and Skin Cancer
June 25 — Tattoos and Skin Cancer Research
June 23 — Do Tattoos Increase Skin Cancer Risk?
June 19 — PPIs and Heart Attacks: The Bottom Line
June 18 — PPIs and Heart Attacks: A Closer Look
June 17 — Acid Reflux or Heart Attacks?
June 13 — Drinking Your Phytonutrients: The Bottom Line
June 11 — Drinking Your Phytonutrients: I Love Coffee
June 9 — Drinking Your Phytonutrients: Tea of Any Color
June 6 — Dark-Chocolate Study: The Real Problems
June 4 — Dark-Chocolate Study: The Problem
June 2 — Dark Chocolate and Weight Loss
May 2015
May 30 — The Truth About Sunscreen!
May 28 — The Problem with Reposting Websites
May 26 — Skin Care: A Written Invitation
May 23 — Do You Have Orthorexia Nervosa?
May 21 — Extreme Food Choices
May 19 — Disordered Eating?
May 16 — Race Volunteer: My Observation and Challenge
May 14 — Race Volunteer: You Must See to Believe
May 12 — Race Volunteer: Why I Did It
May 9 — Question Time: Professional Help
May 7 — Question Time: Cracking Knuckles
May 5 — Question Time: The Scoop on Poo*
May 2 — The Real Agenda: Refined Carbohydrates
April 2015
April 30 — Physical Activity vs. Exercise
April 28 — The Exercise Myth
April 25 — Weight Loss Supplement: The Bottom Line
April 23 — Weight Loss Supplement: The Research
April 21 — Weight Loss Supplement: The Acacia Rigidula Headline
April 18 — Weight Loss: A Better Solution
April 16 — Weight Loss: The Problem with the Study
April 14 — Weight Loss: The Headlines
April 12 — What’s Coming in April
April 2 — School Lunch Study Results
April 1 — The School Lunch Study
March 2015
March 31 — Better School Lunches
March 28 — Diet Soda and Your Waistline: The Bottom Line
March 26 — Diet Soda and Your Waistline
March 24 — Is Diet Soda Making You Fat?
March 21 — The Peak Performance Workshop
March 19 — Supplements for Low Back Pain
March 17 — Ab Exercises to Help Your Back
March 14 — Mechanics: Walking Wrong on a Treadmill
March 12 — Mechanics: Reducing Back Pain
March 10 — Mechanics: Why Discs Bulge
March 7 — The Real Problem with Food
March 5 — The Origin of High-Carb, Low-Fat
March 3 — The Battle of Fat vs. Carb
February 2015
February 28 — Keeping Track of Life’s Simple 7
February 26 — The Link Between Fat Intake and Heart Disease
February 24 — Eggs Are Okay!
February 21 — The Mediterranean Diet and Stroke Risk
February 19 — What Is the Mediterranean Diet?
February 17 — It’s American Heart Month
February 14 — Problems with DNA Barcodes in Plants
February 12 — DNA Barcoding in Plants
February 10 — Herbals Under Fire
February 7 — Avocados: Nutrition Powerhouse
February 5 — Nutrients in Avocados
February 3 — The Super Bowl and the Avocado
January 2015
January 31 — Breast Cancer: A Professional’s Story
January 29 — Breast Cancer: A Man’s Story
January 27 — Breast Cancer: Your Stories
January 24 — Why Optimism Isn’t Enough
January 22 — Optimism and Heart Health: The Results
January 20 — Optimism and Heart Health
January 17 — Paula’s Turn: I’m a Survivor!
January 15 — Coping with Radiation Damage
January 13 — Breast Cancer: Radiation Therapy
January 10 — Cancer: Do Your Best
January 8 — Cancer: Timing is Everything
January 6 — Cancer: Just Bad Luck?
January 3 — 2015 Health Goals
January 1 — Happy 2015!
December 2014
December 29 — A Clean Start for 2015
December 20 — The Bottom Line on School Lunches
December 19 — Kids Act Opposition
December 18 — Healthy Hunger-Free Kids
December 13 — Low Carb vs. High Carb: The Bottom Line
December 11 — Low Carb vs. High Carb: The Results
December 9 — Low Carb vs. High Carb
December 6 — Expert Advice on Snow
December 4 — Why Snow Causes Heart Attacks
December 2 — Snow and Valsalva
November 2014
November 22 — The Number One Distraction
November 20 — The Science: Whacked by a Backpack
November 18 — The Science Behind Left-Laners
November 15 — The Big Chill: Do You Need a Flu Shot?
November 13 — The Big Chill: Immune-Boosting Supplements
November 11 — Get Ready for the Big Chill
November 8 — Fat Crash-Test Dummies
November 6 — The Problem with Belly Fat
November 4 — How Fat Are We?
November 1 — Taurine and Caffeine
October 2014
October 30 — Taurine and Diabetes
October 28 — Taurine and Energy Drinks
October 24 — Extracts vs. Foods: Tomatoes, Lycopene, and CVD
October 23 — Extracts vs. Foods: Grapefruit Juice and Weight
October 21 — Extracts vs. Foods: Broccoli and Autism
October 18 — Dietary Supplements: More Scary Headlines
October 16 — Dietary Supplements: Untested Energy Boosters
October 14 — Winning Art and Your Health
October 11 — ArtPrize and Your Health
October 7 — Choose Wisely
October 4 — Vitamin E: Foods and Supplements
October 2 — Symptoms of Vitamin E Deficiency
September 2014
September 30 — Vitamin E Update
September 27 — Introducing Real-Life Detox
September 25 — The Low Carb Versus Low Fat Battle: No Decision
September 23 — The Battle Continues: Low Carb Versus Low Fat
September 20 — The Best Source of Calcium
September 18 — Variances in Calcium Absorption
September 16 — Calcium Absorption
September 13 — Back to School: Eating to Support the Immune System
September 12 — Back to School: Sleep Restores the Immune System
September 11 — Back to School: Boost the Immune System
September 6 — The Bottom Line on MSG
September 5 — The MSG Controversy
September 3 — What Is MSG?
August 2014
August 29 — Breakfast and Weight Loss, Part 2
August 27 — Breakfast and Weight Loss
August 23 — Depression: The Next Step
August 21 — Depression: Never Too Late
August 19 — Depression: Your Stories
August 16 — Equipment, Examples, and Hibiscus
August 14 — Don't Get on the Scale
August 12 — Never Going to Happen
August 9 — The Bottom Line: Handshakes in Healthcare
August 7 — More Research on Hospital Handshakes
August 5 — Don’t Touch That!
August 2 — How to Reverse Heart Disease: The Bottom Line
July 2014
July 31 — What to Eat to Reverse Heart Disease
July 29 — Reversing Heart Disease
July 26 — Reader’s Edition: How to Treat Obesity
July 24 — Thanks!
July 19 — Reader’s Edition: How to Prevent Obesity
July 16 — You’re the Expert
July 11 — Sarcopenic Obesity
July 10 — Pinch an Inch
July 9 — Are We Fatter Than We Think?
July 1 — Fruits, Vegetables, Weight Loss, and Independence Day
June 2014
June 28 — Fed Up! The Bottom Line
June 26 — Getting Some Things Right
June 24 — Specificity of Training
June 21 — Is “Eat Less, Move More” a Fraud?
June 19 — Is Exercise a Waste of Time?
June 17 — Fed Up!
June 14 — Running and Calories
June 12 — Collateralization
June 10 — The Joy of the Run
June 7 — Dihydrogen Monoxide Warning
June 5 — Much Ado About One Little Thing
June 3 — Too Bad to Be True
June 1 — Vegan vs. Vegetarian in the Real World
May 2014
May 30 — Vegan vs. Vegetarian
May 24 — The Research Paradox: Keep Calm and Carry On
May 22 — The Research Paradox: What Wasn’t Tested
May 20 — The Research Paradox: Resveratrol
May 17 — I’m Back!
May 10 — I’m Alive V2.45
May 3 — Classic Study: The Effect of Diet on Heart Disease
May 1 — Classic Study: Diet and Atherosclerosis
April 2014
April 29 — Classic Study: Diet, Cholesterol, and Heart Disease
April 26 — The Final Two Tests: Vitamin D and Insulin
April 24 — Three Tests: hs-CRP
April 22 — Weigh It All
April 17 — The Confusion Deepens...
April 15 — What’s a Serving?
April 12 — The Risks of Eating Veggies
April 10 — Veggies vs. Death
April 8 — Eat Your Veggies
April 5 — GMO Foods vs. Your Stomach
April 3 — GMO Foods vs. Your Oven
April 1 — GMOs: The Big Question
March 2014
March 29 — Risk-Reward Choices
March 27 — Recommendations for Vaccination Research
March 25 — My Perspective on Vaccinations
March 22 — How Not to Change Minds About Vaccinations
March 20 — Vaccination Update: MMR
March 18 — Vaccinations and GMO
March 15 — Vitamin D and Cancer Survival
March 13 — Vitamin D and LDL Cholesterol
March 11 — Vitamin D and Feet
March 8 — Room for Improvement in the New Nutrition Facts Label
March 6 — Women’s Heart Health and Depression
March 4 — Welcome Changes in the New Food Labels
March 1 — The Bottom Line on Vitamin C
February 2014
February 27 — Vitamin C and Cancer in Rats
February 25 — Vitamin C and Cancer
February 22 — Vitamin C and Strokes
February 20 — Vitamin C and Exercise: Benefit or Not?
February 18 — Research Update: Vitamin C and Exercise
February 15 — Urban Legend: The Lemon Conspiracy
February 13 — Urban Legend: Asparagus Cures Cancer
February 11 — Urban Legend: Heart Attacks and Water
February 7 — Homocysteine, MTHFR, and Folate: The Results
February 6 — Homocysteine, MTHFR, and Folate: The Study Design
February 4 — Homocysteine, MTHFR, and Folate
February 1 — Omega-3s and Brain Size: The Bottom Line
January 2014
January 30 — Omega-3s and Red Blood Cells
January 28 — Do Omega-3s Make Your Brain Bigger?
January 25 — Vitamin C: When Less Is More
January 23 — Why Humans Can’t Make Vitamin C
January 21 — Strange Facts About Vitamin C
January 18 — Coconut Oil: Why This Study Works
January 16 — Coconut Oil: The Dermatitis Study
January 14 — Coconut Oil: The Basics
January 11 — Multivitamins: Why You Should Ignore the Latest Study
January 9 — Update on Multivitamins: Well Nourished?
January 7 — Update on Multivitamins
January 4 — Coughs and Honey
January 1 — 2014 Partners in Success