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

We share why only an estimated 20–40% of people currently convert ellagic acid to urolithin A, and what that means for your choices. You’ll hear practical ways to build a food-first foundation—pomegranate arils or juice (mind the sugar), raspberries, blackberries, and walnuts—while nurturing a diverse microbiome with fiber-rich meals. We also explore when direct urolithin A supplementation might be considered, what early trials show for strength and function, and how to think about testing—from proprietary blood kits to broader stool profiling—without getting lost in the weeds.

Throughout, we keep one principle in focus: hormesis. Whole-food antioxidants rarely overwhelm, but concentrated interventions can mute the low-level stress signals that spark repair. By pairing smart training, adequate protein, and polyphenol-rich foods, you create overlapping pathways for mitochondrial renewal and metabolic health—even if you’re not yet a “converter.” Subscribe for more evidence-led, kitchen-to-cell insights, and leave a review to tell us: are you going food-first, testing, supplementing, or blending all three?

For video, Powerpoint slides and referenced research go to www.thehealthedgepodcast.com

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

From there, we widen the lens. Fatty liver—now recognized as a hallmark of metabolic dysfunction—is staggeringly common, yet highly responsive to nutrition quality and distribution. We break down why modest carb moderation paired with quality fats and robust protein can stabilize energy, support endogenous GLP-1 signaling, and protect lean mass. We also confront a common confusion: “high fat” isn’t a license for ultra-processed oils or low-fiber meals. When fats come from olive oil, avocado, nuts, eggs, and fish—and plants supply fiber and polyphenols—the microbiome, mitochondria, and glycemic control can all improve together.

We close with practical implications for anyone using GLP-1 medications. Pharmacology can provide short-term traction, but it doesn’t guarantee nourishment. A protein-forward, lower-glycemic template plus resistance training helps preserve muscle, sustain satiety, and potentially reduce medication reliance over time. If you’re ready to swap shaky biomarkers for meaningful outcomes—and to see changes fast—this conversation offers a clear, evidence-backed roadmap. If it resonates, follow the show, share with a friend, and leave a quick review to help more listeners find The Health Edge.

www.thehealthedgepodcast.com

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

We break down what’s actually happening under the hood. Blue-heavy light is a powerful morning cue, but after dusk it sends the wrong signal, suppressing melatonin, shrinking deep sleep, and nudging insulin rhythms off track. That chronic mismatch adds up, especially for kids. Beyond the usual vitamin D narrative, we talk about why full-spectrum sunlight—including infrared—matters for mitochondria, vascular function, mood, and focus, and why energy-efficient LEDs often strip out the very wavelengths that buffer blue and support recovery.

You’ll also get a practical, science-backed playbook you can start tonight. We cover morning outdoor light routines, how to set up your home with full-spectrum lamps for daytime and zero-blue bulbs for evenings, and why programmable circadian lights are a smart upgrade for fall and winter. We share simple screen hygiene, when blue-blocking glasses help, and how to navigate harsh indoor lighting without wrecking your sleep. The goal is coherence: brighter, broader mornings; softer, blue-free nights; and consistent cues your body can trust. If you’re ready to trade “junk light” for light that works with you, not against you, hit play and build your seasonal routine. Enjoyed the conversation? Follow, rate, and share the show with someone who needs a gentler evening glow.

For copies of slide deck: www.thehealthedgepodcast,com

SolShine: https://solshine.org/

Soraa Zero Blue Light Bulbs: https://store.soraa.com/zeroblue/

Korrus OIO programmable circadian lighting: https://www.korrus.com/oio/