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RHR: The Gut-Brain Connection: How Your Microbiome Affects Your Mental Health

February 24, 2026
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Health

In this episode we discuss: Why the “chemical imbalance” theory of depression falls short The immune–cytokine model of depression How gut inflammation and intestinal permeability affect the brain The role of butyrate in reducing inflammation and increasing BDNF New research on probiotics and mental health outcomes Why probiotic strain specificity matters Bacillus coagulans and its dual gut–brain benefits Diet, supplementation, and functional testing strategies How gut-focused care can complement—not replace—conventional treatment Show notes: “So depression is an inflammatory disease, but where does the inflammation come from?” by Berk, M., et al. “Anxiolytic- and antidepressant-like effects of Bacillus coagulans Unique IS-2 mediate via reshaping of microbiome gut-brain axis in rats” by Satti, S., et al. “Immune dysregulation in depression and anxiety: A review of the immune response in disease and treatment” by Hole, C., et al. “From gut to glee:...

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RHR: Vitamin D: Why a Personalized Approach Is Best

February 10, 2026
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In this episode we discuss: Why standard vitamin D recommendations don’t work for most people The impact of obesity, aging, gut health, liver function, and kidney health Optimal vitamin D blood levels—and why more is not always better The U-shaped risk curve of vitamin D deficiency and excess Why testing and seasonal retesting are essential Magnesium’s newly discovered role as a “vitamin D thermostat” Sun exposure benefits beyond vitamin D production How to personalize supplementation based on labs and lifestyle Practical guidance on dosing, cofactors, and seasonal adjustments Show notes: “Ambient ultraviolet-B radiation, supplements and other factors interact to impact vitamin D status differently depending on ethnicity: A cross-sectional study” by Brennan, M. M., et al.“Magnesium treatment increases gut microbiome synthesizing vitamin D and inhibiting colorectal cancer: Results from a double-blind precision-based randomized placebo-controlled trial” by...

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RHR: Cold Exposure: Why Sustained Beats Extreme

January 27, 2026
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In this episode we discuss: Why ice baths and extreme cold exposure are not the most effective way to activate brown fat What brown adipose tissue is and how it differs from white fat The science behind sustained mild cold exposure How extreme cold triggers a stress response that limits metabolic benefits Practical, accessible ways to incorporate mild cold exposure into daily life When ice baths do make sense Show notes: “Contribution of brown adipose tissue to whole-body energy expenditure and macronutrient oxidation in humans” by Fernández-Verdejo, R. et al. “Minimal changes in environmental temperature result in a significant increase in energy expenditure and changes in the hormonal homeostasis in healthy adults” by Celi, F.S., et al. “Brown adipose tissue improves whole-body glucose homeostasis and insulin sensitivity in humans” by Chondronikola, M., et al. “Cold but...

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RHR: Why Your Sleep Schedule Matters As Much As Duration

January 13, 2026
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In this episode we discuss: Why sleep-circadian disturbances are the rule—not the exception—in mental health The “wired and tired” pattern and what actually causes it Why sleep duration alone is an incomplete metric of sleep health The top drivers of sleep quality Why adolescents are biologically wired to stay up later and why early school start times are harmful Practical circadian interventions for adults and teens When and how supplements can support circadian alignment and nervous system regulation Show notes: “Mendelian randomization evidence for the causal effect of mental well-being on healthy aging” by Ye, C.J., et al. “An update on adolescent sleep: New evidence informing the perfect storm model” by Crowley, S.J., et al. “Exploring the Role of Circadian Rhythms in Sleep and Recovery: A Review Article” by Desai, D., et al. “Efficacy and safety of...

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RHR: Menopause Brain Fog—What’s Really Happening (and How To Fix It)

December 30, 2025
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In this episode we discuss: New research revealing reductions in gray matter, white matter hyperintensities, and altered blood flow during menopause Core drivers of brain fog – reduced cerebral blood flow, chronic inflammation, and estrogen decline The gut-brain-hormone connection and how the estrobolome influences circulating estrogen Strategies for supporting brain health, including a nutrient-dense diet, physical activity, stress management, and sleep. Which nutrients, foods, and botanicals may help support brain health during menopause Show notes: “Nigella sativa seeds ease severity of premenstrual syndrome in women: A randomized, double-blinded, placebo-controlled study” by Afrin, F., et al. “Menopause effects on verbal memory: Findings from a longitudinal community cohort” by Epperson, C.N., Sammel, M.D., & Freeman, E.W. “Fecal microbial determinants of fecal and systemic estrogens and estrogen metabolite concentrations in postmenopausal women” by Flores, R., et al. “Effect...

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RHR: Seed Oils and Colon Cancer – What the New Research Really Shows

December 16, 2025
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In this episode we discuss: What researchers actually found in the University of Florida study Why oxidation and processing are the real problems Whole food sources vs industrial seed oils What really matters when it comes to the omega-6 to omega-3 ratio The importance of avoiding obsession and social isolation Recommendations on which oils to use and those to avoid How you can improve your Omega-3 intake Show notes: “Stability of avocado oil during heating: Comparative study to olive oil” by Berasategi, I., et al. “Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation” by DiNicolantonio, J. J., & O’Keefe, J. H. “Increase in adipose tissue linoleic acid of US adults in the last half century” by Guyenet, S. J., & Carlson, S. E. “Nut consumption and risk of cardiovascular disease” by Guasch-Ferré, M., et al. “Social...

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RHR: The Longevity Trap: Why Chasing Anti-Aging May Be Aging You

December 2, 2025
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In this episode we discuss: The problems with longevity obsession The core pillars of health that actually move the longevity needle Which interventions are over-hyped The pleiotropic tools that are worth exploring once the basics are dialed in Using the longevity pyramid as a practical framework How the Core Plus bundle is designed to provide the foundation for your longevity goals Show notes: Learn more about the Adapt Naturals Core Plus bundle or take our quiz to see which individual products best suit your needs If you’d like to ask a question for Chris to answer in a future episode, submit it here Follow Chris on Twitter/X, Instagram, or Facebook Add back in what the modern world has crowded out and feel and perform your best with Adapt Naturals supplements. Learn more and place your order...

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RHR: The Link Between Metabolic Health and Mental Well-Being, with Dr. Matt Bernstein

November 18, 2025
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Health

In this episode we discuss: Recent studies on the relationship between ketogenic diet and mental health conditions The mechanics of how ketones affect the brain Considerations for treating mental illness in kids and teens What are the target therapeutic ketone levels and how supplementation can help Using ketogenic diets to address behavioral disorders Show notes: [embedded content] Hey everybody. Chris Kresser here, welcome to another episode of Revolution Health Radio. I’ve talked on the show before about the link between metabolism and mental health. In fact, I had Harvard psychiatrist Dr. Chris Palmer, who’s been a pioneer in this field, on the show, to talk about metabolic psychiatry and his brain energy theory of mental illness. So I was really excited to welcome Dr. Matt Bernstein as a guest on the show...

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RHR: From Wired & Tired to Calm & Clear: My Top Nutrients for Mood, Focus, and Sleep

October 28, 2025
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In this episode we discuss: Why we need better solutions for stress and sleep Saffron – The mood-boosting spice for stress relief L-Theanine – Finding calm focus (zen in a teacup) Lemon balm – Nature’s gentle tranquilizer for anxious minds Holy basil – A sacred adaptogen for calm and clarity Ashwagandha – The adaptogen for resilience and restful sleep The synergistic effect of combining these nutrients for maximum benefit Show notes: “The possible “calming effect” of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with emotional distress and poor sleep conditions: Results from a prospective, randomised, double-blinded, placebo-controlled clinical trial” by Bano et al.  “The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis” by Ghazizadeh et al.  “The combination...

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RHR: The Science Behind Oral Inflammation, with Dr. William Levine

October 7, 2025
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In this episode, we discuss: How periodontal disease develops and impacts the body Recognizing symptoms of periodontal disease Conventional and modern treatments for standard chronic periodontal disease How to prevent gum disease Emerging technologies in periodontal care The future of frequency medicine and personalized care Show notes: [embedded content] Hey everyone, Chris Kresser here. Welcome to another episode of Revolution Health Radio. Over the years, I’ve talked about the importance of oral and periodontal health, not just for the health of our teeth and our mouth, but for our overall health. We now know that there’s a strong connection between periodontal disease and everything from heart disease to autoimmune conditions, because the bacteria in the mouth can get into the bloodstream and then provoke a systemic inflammatory autoimmune reaction. Today I’m really excited...

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