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RHR: Do Vegetarian and Vegan Diets Get Riskier as You Age? What Two New Studies Reveal

October 6, 2026
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Health

In this episode we discuss: How aging changes nutritional requirements  Micronutrient concerns in vegetarian and vegan diets  Why protein quality matters Why long-term vegetarian and vegan diets may leave older adults particularly vulnerable to inadequate protein Whether vegetarianism increases longevity Approaches for prioritizing protein and nutrient density Show notes: “Mortality in vegetarians and comparable nonvegetarians in the United Kingdom” by Appleby, P. N., et al. “Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group” by Bauer, J., et al. “Eliminating animal products from the diet puts Dutch older adults at risk of micronutrient deficiencies: A simulation study” by Borkent, J., et al. “A vegan dietary pattern is associated with high prevalence of inadequate protein intake in older adults; a simulation study” by Borkent, J. W., et al. “Vitamin...

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RHR: The Melatonin Problem

September 29, 2026
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Health

In this episode we discuss: Why melatonin is better understood as a hormonal signal for the body’s internal clock than as a traditional sleeping pill How melatonin can influence circadian rhythm and why more isn’t necessarily better What a recent study found regarding long-term melatonin use and heart failure, and the limitations of those findings Why label accuracy is a significant concern, including research finding substantial variation between labeled and actual melatonin content Concerns surrounding melatonin use in children Why addressing light exposure, screen use, sleep timing, stress, and circadian consistency may be more effective than relying on nightly supplementation Strategies for supporting healthy sleep and the role of supplements as support once foundational sleep habits are established Show notes: Long-term melatonin use and incident heart failure in adults with chronic insomnia by Nnadi,...

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RHR: The Hidden Harms of Ultra-Processed Foods

September 15, 2026
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In this episode we discuss: What ultra-processed food actually means How the NOVA classification system works Why “healthy” packaged foods can still be ultra-processed What research reveals about UPFs and overeating How ultra-processing affects the food matrix and nutrient absorption Potential connections between UPFs, gut health, inflammation, and metabolic dysfunction What food additives and processing-related compounds do in the body How to identify ultra-processed foods by reading ingredient lists Simple ways to reduce your intake and eat more real food Show notes: “Consumption of ultra-processed foods and associated sociodemographic factors in the USA between 2007 and 2012: Evidence from a nationally representative cross-sectional study” by Baraldi, L. G., et al. “Oxidized proteins in ready-to-eat beef are likely responsible for oxidative stress, dysbiosis and poor gut health in Wistar rats: Underlying biochemical insights” by Caballero, V., et al. “Ultra-processed...

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RHR: Can You Reverse Your Biological Age?

September 10, 2026
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Health

In this episode we discuss: What biological age means and why biological-age tests can be misleading Why slowing aging is different from reversing aging How aging-related changes in muscle, strength, cognition, and physical function can be meaningfully improved The role of sleep, movement, nutrition, stress management, connection, and purpose in healthy aging Why foundational lifestyle habits should form the base of your longevity pyramid Where interventions such as sauna, cold exposure, red-light therapy, and other advanced tools fit into a sensible longevity strategy Which markers may be more actionable measures of healthy aging than a single biological-age score What the research says about multivitamins, omega-3s, spermidine, ergothioneine, and other emerging longevity compounds Show notes: “Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial” by Baker, L.D., et al. “Prospective study of...

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Joint Health 3.0: What to Take When Glucosamine Didn’t Work

August 20, 2026
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Health

You know the twenty minutes. You get out of bed and your knees need most of a cup of coffee before they feel like yours again. You stand up after a long stretch of sitting and there’s a pause, a small negotiation, before you commit to it. Somewhere along the way, you started saying no to things. The Sunday pickup basketball game. The garden project. The trip with a lot of walking on it. Life got smaller and your activities shrinked. I’m 52, I ski 80+ days a season, mountain bike, paddleboard, surf, and play pickleball. Lately that has meant working through a knee problem. So I did what I did for 15 years as a functional medicine clinician working with thousands of patients, and what I’ve...

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Native Type II Collagen: The Joint Ingredient That Works Through Your Immune System

August 20, 2026
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Health

You notice it going downstairs. That’s usually where it shows up first, in the specific moment a knee has to bend under load and would rather not. Then it’s squatting down to reach something on a bottom shelf, and getting back up. If you’ve been at this a while, you’ve probably already tried the obvious things. Glucosamine and chondroitin, because that’s what everyone recommends. Maybe a collagen powder in your morning coffee. Some people get real relief from those. Plenty don’t. Native type II collagen is different because it doesn’t belong to the same family of ideas. Every joint supplement you’ve taken asked you for grams. This one asks for 40 milligrams, about the weight of two grains of rice. That difference is neither a marketing trick...

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Eggshell Membrane: Fast-Acting Joint Support Hiding in Your Breakfast

August 20, 2026
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Health

There’s a bottle in your cupboard you stopped taking. Possibly two. You bought it for your knees, took it faithfully for a few weeks, felt nothing you could point to, and at some point stopped remembering. That’s the joint supplement experience for most people, and it isn’t a story about willpower. Most of these ingredients need eight to twelve weeks before they’ll show you anything. You’re being asked to keep faith with a capsule through two months of no feedback, which is a lot to ask of anyone whose knees hurt right now. Eggshell membrane is the exception in that aisle. In controlled research, the difference showed up in about ten days. Why it moves that fast comes down to what it is and how it works. What...

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Boswellia: The Inflammation Pathway Your Painkiller Doesn’t Touch

August 20, 2026
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Health

You take more ibuprofen than you’d like to. Most people with aching knees do, and most of them carry the same low-grade unease about it. Maybe your doctor has mentioned your stomach, or your blood pressure. Or maybe you’ve read enough on your own to be wary of taking something daily for the next twenty years. Those drugs work well on one kind of inflammation, and they were never built to touch the other kind. Your body has two separate assembly lines for inflammatory signals, and the entire category of common anti-inflammatories works on one line while the other runs at full speed. Boswellia works on the line they miss. That’s why it adds something rather than duplicating what you’re already doing, and it’s why an independent...

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RHR: My Top 3 Ingredients for Joint Health, Mobility, and Cartilage Repair

August 18, 2026
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In this episode we discuss: Why immune function plays a surprising role in osteoarthritis How native type II collagen, NEM, and Boswellia serrata compare to glucosamine and chondroitin The research-backed dosages used in clinical trials Safety considerations and who should consult a healthcare provider Lifestyle habits that maximize joint recovery and resilience Show notes: “Efficacy of eggshell membrane in knee osteoarthritis: A systematic review and meta-analysis” by García-Muñoz, A. M., et al. “2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee” by Kolasinski, S. L., et al. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: A multicenter randomized, double-blind, placebo-controlled study” by Lugo, J. P., et al. “Beneficial effects of natural eggshell membrane versus placebo in exercise-induced joint pain,...

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RHR: Why Microglia Are the Key to Brain Health, with Dr. David Perlmutter

August 11, 2026
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In this episode we discuss: What microglia are and why they’re essential for maintaining healthy brain function How chronic inflammation can transform protective microglia into drivers of neurodegeneration The emerging science of immunometabolism and mitochondrial function Why insulin resistance, obesity, and type 2 diabetes dramatically increase dementia risk The limitations of the traditional amyloid hypothesis and what newer research suggests How lifestyle interventions have demonstrated measurable improvements in cognitive outcomes The powerful connection between the gut microbiome, systemic inflammation, and brain health Why sleep, exercise, and nutrition remain the most impactful tools for protecting the brain The truth about the APOE4 gene—and why genetics are not destiny Show notes: [embedded content] There’s been a lot of discussion about brain health over the past several years, and particularly in the context of dementia and cognitive decline....

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