Don Colbert's Blog

Wall SquatsBlood PressureIsometric ExerciseHeart HealthHome WorkoutsNew Research

Picture this: no gym, no treadmill, no fancy equipment. Just you, a sturdy wall and a few quiet minutes in your living room. Could something that simple really make a difference for your heart?

A new randomized controlled trial suggests it might. Researchers studying wall squats blood pressure effects found that adults who held a series of wall squats at home three times a week saw their systolic blood pressure drop by an average of 13.73 points over 8 weeks. You can read the summary in this ScienceDaily story on the surprisingly simple exercise.

In my practice, I often hear patients say, “Dr. Colbert, I know I should exercise, but I just don’t have the time.” This study speaks directly to that concern. It also carries an important lesson about consistency, because when people stopped, the benefits faded. Let’s walk through what the researchers found, what it does and does not mean for you, and how to get started safely.

13.73average drop in systolic pressure (mmHg) with 3 sessions a week100adults in the randomized trial8weeks of home-based training🔬 What the Wall Squats Blood Pressure Study Found

The study was published in BMJ Open Sport & Exercise Medicine by Harry Swift, Jonathan Wiles and colleagues. You can find the original research paper here. It was a human trial, which matters, because many headlines are based on animal or cell studies that may never apply to people.

The researchers enrolled 100 adults with an average age of 37.4. None of them were doing regular structured exercise. Their systolic blood pressure (the top number) ranged from 120 to 140 mmHg, which is normal to high normal. None had been diagnosed with hypertension, none took blood pressure medication, and all were nonsmokers without injury or illness.

Phase One: Building the Habit

Participants were randomly placed in a control group or one of four exercise groups. For the first 4 weeks, all four exercise groups followed the same home program: four wall squat holds per session, with 2 minutes of seated rest between each hold, three times a week.

After those 4 weeks, every exercise group had significantly lower systolic pressure, diastolic pressure (the bottom number) and mean arterial pressure than the control group. Mean arterial pressure is simply the average pressure in your arteries across a full heartbeat.

Phase Two: How Often Is Enough?

Here is where the study gets interesting. For the next 4 weeks, the exercise groups were split up. One group kept going three times a week, one dropped to twice a week, one dropped to once a week, and one stopped completely.

Three times a week: systolic pressure fell an average of 13.73 mmHg from where it started.Twice a week: systolic pressure fell 6.95 mmHg.Once a week: systolic pressure fell 6.56 mmHg.Stopped: by week 8, readings were no longer statistically different from the control group.

The once and twice weekly groups kept meaningful improvements in systolic and mean arterial pressure compared with the control group. However, neither kept a statistically significant improvement in diastolic pressure. Only the three times a week group also held onto improvements in two deeper measures of cardiovascular health, which I will explain in a moment.

💡

Fast Fact

Cutting back to once or twice a week kept roughly half of the systolic benefit, but only for the 4 weeks studied. Three sessions a week delivered the biggest and most complete gains.

An Honest Look at the Limitations

I always want you to know what a study can and cannot tell us. This trial lasted only 8 weeks, with just 4 weeks in the maintenance phase. The participants were young and healthy, with an average age of 37.4, and none had diagnosed high blood pressure.

That means we cannot assume the exact same results for adults over 40, over 60, or for anyone already managing hypertension. The authors themselves say longer follow-up is needed. One study is never the final word, but it does add to a growing body of research.

❤️ Why Isometric Exercise and Blood Pressure Are Linked

A wall squat is an isometric exercise. That simply means your muscles are working hard while holding still. Instead of moving up and down, you hold one position, like sitting in an invisible chair with your back against the wall.

In this study, the three times a week group kept improvements in total peripheral resistance. That term describes how much resistance your blood vessels put up as your heart pushes blood through them. Lower resistance generally means your heart does not have to push as hard.

That same group also kept improvements in heart rate variability, which is the natural, tiny variation in time between one heartbeat and the next. Healthy variability is generally a sign that your nervous system is balanced and adaptable. Taken together, these findings suggest the body was adapting in a deeper way, not just showing a temporary change on a cuff.

📊

Recent Research

A large network meta-analysis in the British Journal of Sports Medicine, covering 270 randomized trials and 15,827 participants, concluded that various forms of exercise improve resting blood pressure, particularly isometric exercise.

This Study Builds on Earlier Work

This new trial did not appear out of nowhere. The Edwards network meta-analysis reviewed randomized trials published from 1990 to early 2023, and wall squats were among the isometric methods studied.

A separate meta-review published in PubMed Central looked at adults ranging from prehypertension to established hypertension. It reported that isometric resistance training was associated with average reductions of 7.31 mmHg systolic, 3.90 mmHg diastolic and 5.94 mmHg mean arterial pressure. Researchers are now registering new trials, such as this ClinicalTrials.gov study on wall squats in adults with hypertension, to keep exploring the question.

I find this encouraging. We were fearfully and wonderfully made, and our bodies respond to small, faithful efforts in remarkable ways. If you enjoyed learning how short bursts of effort add up, you may also like my article on strength training for seniors in just 4 minutes.

🌿 How to Support Healthy Blood Pressure Naturally

Wall squats are one tool, not the whole toolbox. When patients ask me how to lower blood pressure naturally, I remind them that the heart responds to the whole way we live. Here are the habits I encourage, alongside any plan your own doctor gives you.

🧱

Hold a Gentle Wall Squat

Back flat against the wall, feet a comfortable distance out, slide down only as far as feels safe. Breathe normally. Never hold your breath.

📅

Aim for Three Days a Week

In this trial, three sessions a week gave the largest and most lasting gains. Pick three days and put them on your calendar.

🚶

Keep Moving Every Day

Walking, gardening and playing with grandchildren all count. Movement is even more enjoyable when you share it with someone you love.

🥗

Eat Close to the Garden

Fill your plate with vegetables, olive oil, nuts, fish and whole foods in the Mediterranean style, and limit heavily processed foods.

😴

Protect Your Rest

A consistent bedtime, a dark room and a calm evening routine help your whole body recover and reset.

🙏

Practice Peace

Prayer, gratitude and Scripture meditation help quiet a stressed mind. A peaceful heart is a gift to a hard working heart.

If you would like another simple heart habit to pair with your wall squats, read what research says about tea and heart health. And if motivation is your challenge, consider my thoughts on exercising with your spouse, because accountability makes consistency much easier.

A Word About Safety

The ScienceDaily summary does not state how long each hold lasted in this study, so I am not going to invent a number for you. Start with a short, comfortable hold, rise up out of it gently, and sit down to rest between holds as the participants did.

Stop right away if you feel dizzy, lightheaded, short of breath or have any chest, knee, hip or back pain. If you have diagnosed high blood pressure, heart disease, balance problems or joint pain, please talk with your doctor before starting. Wall squats are not a replacement for any medication, and you should never stop or change a medication on your own.

✦ Dr. Colbert’s Faith Perspective

Strength Found in Stillness

There is something beautiful about an exercise that asks you to hold still. Our culture tells us we must always be rushing, striving and doing more. Yet a wall squat builds strength by staying steady, and that reminds me of the way God builds strength in our spirits.

The next time you hold a wall squat, try using those moments to pray or meditate on a verse. Let your body grow stronger while your soul grows quieter. Scripture reminds us that our bodies are not our own, and caring for them is a way of honoring the One who made us.

“Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth!” (Psalm 46:10, NKJV)

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.” (1 Corinthians 6:19-20, NKJV)

“Your heart does not need a dramatic overhaul. It needs a faithful friend who shows up a few minutes at a time, three days a week, week after week.”

Dr. Don Colbert, MD

I have written extensively about the simple habits and health markers that help us stay vibrant as we age. Strength, steady movement and paying attention to the numbers your doctor tracks are central to that message, and that is a big part of why I wrote my newest book, Live Long and Strong.

From Dr. Colbert’s Bookshelf

Live Long and Strong

In my newest book, I walk you through twelve health markers that can add years to your life and strength to your days. You will learn practical ways to protect your muscle, stay active and approach aging with confidence and hope. If this study inspired you to build simple strength habits, this book will help you see the bigger picture of lifelong vitality.

Get the Book →

✅ Your Wall Sit for Blood Pressure Action Plan

Here is exactly what I would tell a patient who wants to try this at home this week.

Talk with your doctor first. This is especially important if you have high blood pressure, heart disease, balance concerns or knee, hip or back pain.Know your numbers. Ask your doctor about your current blood pressure and how often you should check it, so you can follow your progress together.Find a safe wall. Choose a smooth, sturdy wall with nonslip flooring and a chair right beside you for resting.Start gently. Slide down only to a depth that feels comfortable, keep your knees over your ankles, and hold for a short time you can manage with good form.Breathe the whole time. Holding your breath while straining is something to avoid. Breathe slowly and steadily, perhaps praying or reciting a verse.Follow the study’s structure. The participants did four holds per session with 2 minutes of seated rest between each one.Schedule three sessions a week. Monday, Wednesday and Friday mornings work well for many of my patients.Stay consistent. The group that stopped lost its gains within 4 weeks. Think of this as a lasting habit, not a short challenge.Build the whole foundation. Pair wall squats with daily walking, whole foods, good sleep and time in prayer.❓ Frequently Asked QuestionsDo wall squats really lower blood pressure?

In this 8-week randomized trial of 100 healthy adults, wall squats done three times a week were linked with an average 13.73 mmHg drop in systolic pressure. Larger reviews also suggest isometric exercise supports healthier resting blood pressure. However, this study involved younger adults without hypertension, so results may differ for you.

How many times a week should I do wall squats?

Three sessions a week gave the biggest and most complete benefits in this study. Once or twice a week kept some systolic improvement for 4 weeks, but diastolic gains were not maintained. Your doctor can help you decide what is right for your situation.

Can wall squats replace my blood pressure medication?

No. This study did not include anyone taking blood pressure medication, and you should never stop or change a medication without your physician. Think of exercise as a healthy habit that works alongside your doctor’s care.

Is a wall sit safe for people over 50?

Many people can do a gentle wall sit safely, but it depends on your joints, balance and heart health. Start with a shallow position, breathe normally and stop if you feel dizzy or have pain. Check with your doctor first if you have any health conditions.

🌅 The Final Word

I love studies like this because they remind us that good health is often found in simple, faithful steps. You do not need an hour on a treadmill to care for your heart. A sturdy wall, a few minutes and a willing spirit can be a wonderful place to begin.

Just remember the other lesson from this research: use it or lose it. The benefits came from showing up consistently, and they faded when people stopped. That is true of so much in life, including our walk with God. As Scripture encourages us, “And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart” (Galatians 6:9, NKJV).

So find your wall, talk with your doctor, and take that first steady step this week. I am cheering you on.

Dr. Don Colbert, MD

Sources

The surprisingly simple exercise that could lower your blood pressure, ScienceDaily (source: BMJ Group), 2026Swift HT, Pedlar C, Coleman DA, Buckley JP, Wiles JD. Isometric exercise training and blood pressure control: exploring the dose-response to training frequency in a randomised controlled trial, BMJ Open Sport & Exercise Medicine, 2026Edwards et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials, British Journal of Sports Medicine, 2023Efficacy and moderators of isometric resistance training on resting blood pressure among patients with pre- to established hypertension: a multilevel meta-review and regression analysis, PubMed Central (NIH/NLM)Effects of Isometric Wall Squat Training on Blood Pressure in Adults With Hypertension (NCT07868822), ClinicalTrials.gov, U.S. National Library of MedicineMedical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Wall Squats Lowered Blood Pressure Nearly 14 Points in New Study appeared first on Dr. Don Colbert, MD.

Gut HealthDietary FiberGut Mucus LayerMicrobiomeFiber on KetoHealthy AgingNew Research

Picture a crowded city where the grocery trucks suddenly stop running. For a while, people get by. Then, when the shelves are empty, they start pulling boards off the walls to survive. That is a little like what scientists believe may happen inside your intestines when your gut bacteria run out of the food they love most: fiber.

For years I have taught my patients that the connection between fiber and gut lining health is one of the most overlooked keys to feeling well after 40. Now a team at Princeton and the Ludwig Institute for Cancer Research has added a fascinating new chapter to that story.

Working mostly in mice, the researchers found that when gut bacteria lack fiber, they may begin breaking down the body’s own proteins, including the protective mucus layer that coats the intestines. In the process, they make more of certain compounds linked to poor outcomes. Fiber, on the other hand, helped shift things in a healthier direction. You can read the summary in ScienceDaily’s report on the study.

Let me walk you through what the scientists found, what it does and does not mean for you, and the simple steps you can take this week to feed your gut the way God designed it to be fed.

16 gaverage daily fiber intake in the U.S.5%of U.S. adults get enough fiber30 to 40 gMayo Clinic’s daily goal for most healthy adults🔬 What the New Fiber and Gut Lining Research Found

This research comes from two related papers led by Dr. Joshua Rabinowitz’s group, one in the Proceedings of the National Academy of Sciences (PNAS) and a companion paper in Nature Metabolism. Most of the work was done in mice, using a technique called stable-isotope tracing. That simply means the scientists “tagged” proteins with a harmless marker so they could follow exactly where those proteins went in the gut and what they turned into.

Two building blocks, two very different results

Proteins are made of smaller building blocks called amino acids. The researchers focused on two of them: phenylalanine and tyrosine. Gut bacteria can turn both into what scientists call “phenol metabolites,” which are small compounds that enter the bloodstream.

Here is the interesting part. The compounds made from phenylalanine (such as phenylpropionate and hippuric acid) have been linked to healthy body weight and better gut health. The compounds made from tyrosine (such as p-cresol sulfate and phenol sulfate) have been linked to worse outcomes in cancer patients and to harm in people with kidney disease. So it matters a great deal which direction your gut bacteria lean.

Where the troublesome compounds came from

When the team traced these compounds in mice, they made a surprising discovery. The potentially harmful phenols came from bacteria breaking down the animal’s own proteins, including proteins in the protective mucus layer lining the intestines. The beneficial phenols, by contrast, came almost entirely from indigestible proteins in food.

And fiber made a clear difference. In these experiments, fiber reduced the bacteria’s breakdown of the gut’s mucus lining and lowered production of the harmful phenols. In other words, when the microbes were well fed, they left the walls alone.

Meet “Prif,” a brand new idea

The researchers coined a new term: “proteins imitating fiber,” or Prif. These are plant proteins that resist digestion, so like fiber they travel down to the colon, where bacteria can use them. In the study, Prif and fiber together shifted the balance away from the harmful tyrosine products and toward the healthier phenylalanine products.

Dr. Rabinowitz even predicted that “food packaging may eventually list Prif right below fiber.” I love the vision, but please understand this is a prediction, not a current rule. Prif is not yet an official nutrient, there is no recommended amount, and you will not find it on any label today.

The companion study adds a twist

The Nature Metabolism paper used tracing in mice, rats and human cells, along with blood samples from patients taking antibiotics, including cancer patients. It found that our own cells can make many of these compounds (for example, indole-3-lactate and indole-3-acetate) that were once credited only to gut microbes. Compounds made only by microbes, such as indole-3-propionate and p-cresol sulfate, did drop after antibiotics.

Why does that matter? It tells us the microbiome is not the only lever. Your own body is an active partner in producing these compounds, which is one more reason whole-body habits matter.

An honest look at the limits

I always want to be straight with you about the science. This was mostly animal and laboratory work. There was no human diet trial, no measured health outcomes in people, and no specific fiber amount tied to a result. The dramatic headline about bacteria “eating your gut lining” describes something observed in mice, not proven harm in people. The work was funded by the Ludwig Institute for Cancer Research, the National Institutes of Health and Princeton. One study, or even two, is never the final word.

Still, it lines up remarkably well with earlier research, and that is what caught my attention.

🛡️ Why Your Gut Mucus Layer Matters So Much

Your intestines are lined with a slippery coating of mucus. Think of it as a protective blanket between the trillions of bacteria living in your gut and the delicate cells of your intestinal wall. It is one of the many ways you are, as the psalmist said, “fearfully and wonderfully made.”

Your gut bacteria have a favorite food, and it is fiber. As the Mayo Clinic explains, fiber passes largely intact to the colon, where gut bacteria use it for energy. When that supply dries up, the microbes do not simply go to sleep. Some of them look for another meal.

That is exactly what an earlier, independent study in the journal Cell found. Desai and colleagues reported in 2016 that when mice faced chronic or intermittent fiber shortage, their gut bacteria turned to the mucus the body secretes as a food source, wearing down the colon’s mucus barrier. Those mice also became more vulnerable to a gut infection.

A 2018 paper in Cell Host & Microbe confirmed that mice fed a fiber-depleted diet for up to 40 days had a thinner colonic mucus layer, and its title makes the point plainly: fiber protects against mucus deterioration. Again, these were animal studies, but the pattern is consistent across different labs.

💡

Did You Know?

According to the USDA’s national survey data, the average American eats only about 16 grams of fiber a day, well below recommended intakes. Cleveland Clinic notes that only about 5% of U.S. adults get enough.

Put those numbers next to this research and you can see why I care so much about it. If most of us are running our gut bacteria on a near-empty pantry, it makes sense to ask what those hungry microbes are doing instead. I have written before about how a high fiber diet shapes your gut bacteria, and this new work fits right into that picture.

In my practice I often see people who eat “healthy” by many standards, yet their plates are surprisingly low in plants. They may eat lean protein and skip sugar, which is wonderful, but they forget to feed the living garden inside them. If you are not sure where you stand, my article on the 10 signs you need more fiber is a good place to start.

🥗 High Fiber Foods for Gut Health: 6 Simple Steps

The good news is that feeding your gut bacteria well is not complicated or expensive. God has filled the earth with foods that do exactly this. Here is what I tell my patients.

🥦

Fill Half Your Plate With Vegetables

Leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus and artichokes give your gut bacteria a steady supply of fiber at nearly every meal.

🫘

Welcome Beans and Lentils

Beans, lentils and chickpeas are whole plant foods that naturally contain both fiber and plant protein. If they fit your eating plan, they are a simple way to diversify.

🌰

Sprinkle Nuts and Seeds Daily

Chia, flax, almonds and walnuts are easy to add to salads, yogurt or a morning shake, and they work beautifully on low-carb plans.

🫐

Choose Berries for Sweetness

Raspberries, blackberries and blueberries bring fiber and color. They are my go-to fruit for patients watching their carbohydrates.

🐢

Go Slow and Steady

Mayo Clinic suggests adding about 3 grams of fiber per week to avoid bloating and gas. Your gut bacteria need time to adjust to the new menu.

💧

Drink Plenty of Water

Fiber works best with fluid. Mayo Clinic suggests about 80 ounces of water a day as you increase fiber, unless your doctor has advised otherwise.

Variety is the secret ingredient

Notice that the new study found two helpers working together: fiber and those digestion-resistant plant proteins. You do not need to track Prif (no one can yet). But you can eat a wide variety of whole plant foods, which naturally brings many kinds of fiber and plant protein to your gut. I like to challenge patients to eat 20 to 30 different plant foods each week, counting herbs, spices, nuts and seeds. It turns healthy eating into a fun treasure hunt.

How much fiber do I need after 50?

You will see different numbers depending on the source, so let me be clear about who says what. The Mayo Clinic says most healthy adults should aim for 30 to 40 grams a day. Cleveland Clinic, citing the Dietary Guidelines for Americans 2020 to 2025, says adults 51 and older need about 22 grams (women) and 28 grams (men) a day.

Either way, if you are near the national average of about 16 grams, you have room to grow. Start where you are and add a little each week.

Fiber on a keto diet: do not let it slip

Many of my readers follow a keto or Mediterranean keto lifestyle, and I am a big believer in it. But Harvard Health points out that very-low-carb diets may unintentionally lower fiber intake. When people cut bread and grains, they sometimes forget to replace that fiber with vegetables.

The answer is not to abandon keto. It is to build your keto plate around low-carb vegetables, avocados, nuts, seeds and a handful of berries. That is the heart of a Mediterranean keto approach, and if you are a woman over 50, my article on keto for women over 50 offers more practical guidance.

What about fiber supplements?

I am a food-first doctor, and so is Mayo Clinic. In its guidance on increasing fiber, Mayo notes that supplements usually supply only one type of fiber and may not give all the benefits of fiber from food. If meals still fall short, a supplement is an option, but start low, since it can cause bloating, cramping and gas. Keep in mind that this new research did not test supplements at all.

One important caution: if you have irritable bowel syndrome, inflammatory bowel disease, kidney disease, a history of bowel obstruction, or you take medications, please talk with your doctor before making big fiber changes or adding a supplement. Fiber can affect how some medications are absorbed, so timing matters.

✦ Dr. Colbert’s Faith Perspective

A Protective Wall, Built by a Loving Designer

When I read research like this, I am struck again by the wisdom of our Creator. He built a protective barrier into the lining of our intestines, and He gave us the very plants that help keep it nourished. On the sixth day, before there was a single nutrition label, God pointed to seed-bearing plants and fruit as food for His people.

Daniel understood this too. He asked for vegetables and water and was found healthier than those eating the king’s rich food (Daniel 1:12 to 15). Your body is a temple of the Holy Spirit (1 Corinthians 6:19 to 20), and stewarding it is not about guilt. It is about gratitude. Every colorful plate is a small act of worship, a way of saying, “Thank You, Lord, for what You made.”

“And God said, ‘See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.'” (Genesis 1:29, NKJV)

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, NKJV)

“Your gut bacteria are going to eat something today. Our job is to make sure it is the good food God provided, not the protective walls He built.”

Dr. Don Colbert, MD

If this topic has sparked your curiosity, I wrote Dr. Colbert’s Healthy Gut Zone for exactly this reason. So many of my patients wanted a clear, faith-friendly roadmap for caring for their microbiome and their gut barrier, and I wanted to give them one they could actually live with.

From Dr. Colbert’s Bookshelf

Dr. Colbert’s Healthy Gut Zone

In Dr. Colbert’s Healthy Gut Zone, I walk you through the microbiome, the gut barrier and how to feed the good bacteria that live within you, all in plain language you can put to work right away. It pairs beautifully with this new research on fiber and your gut lining. And if you want help turning “eat more plants” into delicious meals, the companion Dr. Colbert’s Healthy Gut Zone Cookbook is full of gut-friendly recipes your whole family can enjoy.

Get the Book →

📋 Your 7-Day Fiber Action Plan

Here is a simple plan to start feeding your gut bacteria better this week. Small, steady steps win the race.

Take a quick fiber inventory. For two days, jot down the plant foods you eat. Most people are surprised how few show up.Add one vegetable to breakfast. Spinach in your eggs, avocado on the side or a handful of greens in a shake is an easy start.Sprinkle seeds once a day. A spoonful of chia or ground flax on salad, yogurt or a smoothie adds fiber with very little effort.Make half your lunch and dinner plates vegetables. Think roasted broccoli, a big salad, sautéed greens or grilled asparagus.Swap a snack for nuts or berries. A small handful of almonds or a cup of raspberries feeds your gut far better than chips or crackers.Increase gradually and hydrate. Follow Mayo Clinic’s tip of about 3 more grams per week, with plenty of water.Check with your doctor first if needed. If you have a digestive or kidney condition, a history of bowel obstruction, or take medications, talk with your physician before big changes.

Movement helps your gut, too. A daily walk is one of the simplest ways to keep things moving, as I explained in my article on walking and gut health.

❓ Frequently Asked QuestionsDo gut bacteria really eat your gut lining if you don’t eat fiber?

In mice, yes. Several studies show that when fiber runs short, gut bacteria turn to the mucus layer that protects the intestines and break it down for food. We do not yet have human diet trials proving the same thing happens in people, so think of this as a strong animal finding that supports eating plenty of fiber.

How much fiber do I need after 50?

It depends on the source. Mayo Clinic says most healthy adults should aim for 30 to 40 grams a day, while Cleveland Clinic, citing the Dietary Guidelines for Americans, says about 22 grams for women and 28 grams for men age 51 and older. Most Americans eat only about 16 grams, so nearly everyone can benefit from adding more slowly.

Can I get enough fiber on a keto diet?

Yes, but it takes intention. Harvard Health notes that very-low-carb diets may unintentionally lower fiber. Build your meals around low-carb vegetables, avocados, nuts, seeds and berries to keep your gut bacteria well fed while staying in ketosis.

What are “proteins imitating fiber,” or Prif?

Prif is a new term the Princeton researchers created for plant proteins that resist digestion and reach the colon, much like fiber does. In their mouse studies, Prif and fiber together nudged gut bacteria toward making healthier compounds. It is not an official nutrient and has no recommended amount, so the best approach for now is simply to eat a variety of whole plant foods.

Should I take a fiber supplement?

Food comes first. Mayo Clinic explains that supplements usually provide only one type of fiber, while whole foods offer many kinds. If you still fall short, a supplement may be an option, starting low, but talk with your doctor first if you take medications or have a digestive or kidney condition.

🙏 A Final Word of Encouragement

I find this research both humbling and hopeful. Humbling, because it reminds us how much is happening inside us that we never see. Hopeful, because the solution is so simple and so beautiful: eat the colorful, seed-bearing foods God placed in the garden from the very beginning.

You do not have to overhaul your life overnight. Add one vegetable, one handful of seeds, one bowl of berries. Drink your water. Take a walk. Thank God for the meal in front of you. Those small choices, repeated day after day, are how we steward the temple He has entrusted to us.

I am praying that you prosper in health, just as your soul prospers.

Dr. Don Colbert, MD

Sources

When your gut bacteria run out of fiber, they may start eating your gut lining, ScienceDaily, 2026Earlier report on the same research, ScienceDaily, August 2026AbuSalim JE, et al. Digestion-resistant proteins support the healthy metabolite profiles associated with plant-based diets, Proceedings of the National Academy of Sciences, 2026AbuSalim JE, et al. Host metabolism can produce many indoles and phenols independently of the microbiome, Nature Metabolism, 2026Desai MS, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility, Cell, 2016Bifidobacteria or Fiber Protects against Diet-Induced Microbiota-Mediated Colonic Mucus Deterioration, Cell Host & Microbe, 2018Mayo Clinic Q&A: Why is fiber good for your overall health?, Mayo Clinic News NetworkMayo Clinic Q&A: Increasing fiber intake for constipation relief, Mayo Clinic News NetworkHow Much Fiber Do You Need per Day?, Cleveland ClinicDietary Fiber Intake of the U.S. Population (What We Eat in America, NHANES 2009 to 2010), USDA Agricultural Research ServiceShould I be eating more fiber?, Harvard Health, 2019Medical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Fiber and Your Gut Lining: What Hungry Gut Bacteria May Eat Next appeared first on Dr. Don Colbert, MD.

Coffee and Dementia RiskBrain HealthMemoryTeaCaffeineHealthy AgingJAMA StudyFaith and Health

It is a little after six in the morning. The house is quiet, the coffee maker gurgles, and that first warm mug settles into your hands like an old friend. If you are over 40, you have probably wondered whether that daily habit is helping you or quietly working against you.

In my practice, patients ask me about coffee and dementia risk almost every week. Over the years they have heard that coffee is bad for the heart, then good for the liver, then bad for sleep. No wonder so many people feel confused.

A major JAMA study from researchers at Harvard and Mass General Brigham now adds an encouraging piece to the picture. After following 131,821 adults for up to 43 years, they found that people who drank about 2 to 3 cups of caffeinated coffee a day had roughly 18 percent lower dementia risk, as ScienceDaily recently reported. More coffee did not bring more benefit, and decaf did not show the same link.

Let me walk you through what this study really found, what it does not prove, and how to enjoy your cup in a way that honors the body God gave you.

131,821adults followed in two Harvard cohorts43 Yearslongest follow-up in the study18%lower dementia risk after adjustment🔬 What the Harvard Study on Coffee and Dementia Risk Found

The research team, led by Zhang and colleagues, drew on two of the longest-running health studies in America. The Nurses’ Health Study contributed 86,606 women with data from 1980 to 2023. The Health Professionals Follow-up Study contributed 45,215 men with data from 1986 to 2023.

None of the participants had cancer, Parkinson’s disease or dementia at the start. The women averaged about 46 years old and the men about 54. Every 2 to 4 years, they filled out food-frequency questionnaires, which are detailed surveys asking how often you eat or drink specific foods and beverages.

Over a median follow-up of nearly 37 years, 11,033 people developed dementia. The researchers then compared people who drank the most caffeinated coffee with those who drank the least. The full paper appears in JAMA.

The Key ResultsCoffee: After adjusting for other health and lifestyle factors, the heaviest caffeinated coffee drinkers had about 18 percent lower dementia risk (a hazard ratio of 0.82, with a confidence range of 0.76 to 0.89). A hazard ratio compares how often an event happens in one group versus another; anything below 1.0 means lower risk.The sweet spot: The lowest risk appeared at about 2 to 3 cups of caffeinated coffee a day, or roughly 300 mg of caffeine. One cup was defined as 8 ounces. Drinking more gave no added benefit.Tea: The highest tea drinkers had about 14 percent lower dementia risk (hazard ratio 0.86), with the sweet spot around 1 to 2 cups a day.Memory complaints: Subjective cognitive decline, meaning people noticing their own memory or thinking slipping, was reported by 7.8 percent of the heaviest coffee drinkers versus 9.5 percent of the lightest.Decaf: Decaffeinated coffee was not linked to lower dementia risk.Age: The link was stronger in people 75 or younger than in those over 75, which led the authors to suggest that midlife habits may matter most. It did not differ by APOE4, a gene variant tied to higher Alzheimer’s risk.💡

Fast Fact

You may have seen a raw comparison of 141 versus 330 dementia cases per 100,000 person-years (one person followed for one year counts as one person-year). Those numbers come before adjusting for other factors. Once the researchers accounted for those differences, the honest figure is about 18 percent lower risk. That is encouraging, but it is modest.

What About Memory Tests?

Women over 70 also took a telephone memory and thinking test. The heaviest coffee drinkers scored just 0.11 points higher, which the authors compared to about 0.6 years of normal age-related decline. They described this as a small population-level difference, not something an individual would notice in daily life.

Honest Limitations

I always want my readers to understand what a study can and cannot tell us. This one is large and long, but it has real limits:

It is observational. It followed people’s habits over time rather than assigning them to drink coffee, so it cannot prove that coffee caused the lower risk.Reverse causation is possible. Early brain changes could shift people’s coffee habits years before diagnosis.Self-reported intake. People estimated their own drinking on questionnaires.A narrow group. Participants were mostly health professionals, and each cohort was a single sex, so results may not apply to everyone.Missing details. Roast, brew method, creamers and sweeteners were not captured, and the study could not separate green from black tea or caffeinated from decaf tea.Messy data. The heaviest coffee drinkers also smoked and drank alcohol more often, which the researchers had to adjust for statistically.

Senior author Dr. Daniel Wang cautioned in the Mass General Brigham release that the effect size is small and that coffee is only one piece of the puzzle. The study was funded by NIH grants, and the funders had no role in its design. Other scientists have already debated the findings in a published letter to JAMA, with a reply from the authors. In other words, this conversation is not settled, and one study is never the final word.

🧠 Why Coffee and Tea May Matter for Cognitive Decline

So why might a humble cup be connected to the brain? Researchers have several ideas, though I want to be clear that most of them come from laboratory and animal studies, not from proof in people.

Caffeine and adenosine. Adenosine is a natural chemical that builds up during the day and makes you feel sleepy. Caffeine blocks its receptors, which is why you feel more alert. The JAMA authors cite lab and animal work suggesting caffeine’s action on these receptors may also help lower amyloid (a sticky protein linked to Alzheimer’s) and calm inflammation in the brain. These are experimental findings, not established facts in humans.

Polyphenols. Coffee is rich in chlorogenic acid, and tea contains catechins such as EGCG. These plant compounds are antioxidants, meaning they help neutralize unstable molecules that can damage cells. Researchers think they may also support healthy blood vessels, which matters because your brain depends on steady blood flow.

L-theanine in tea. This amino acid is known for promoting a calm, focused alertness. Researchers think it may play a role in tea’s possible benefits, but this study did not test it directly.

The study also points to a balance. The authors note that too much caffeine can disturb sleep and raise anxiety, which could offset any benefit. That may help explain why the curve flattened above 2 to 3 cups.

📚

Recent Research

This is not the first time scientists have seen this pattern. A 2024 Nutrition Reviews analysis pooled 33 studies with 389,505 participants and found that coffee’s lowest risk of cognitive disorders appeared at about 2.5 cups a day, while risk fell 11 percent for each daily cup of tea. Those studies were also observational.

Caffeinated vs Decaf Coffee: What About Brain Health?

Because the link showed up with caffeinated coffee and tea but not decaf, the authors suggest caffeine itself may be a driver. Decaf was even tied to slightly more memory complaints, which sounds alarming until you hear the likely reason.

Many people switch to decaf because of a health concern: a heart-rhythm issue, high blood pressure, poor sleep or a doctor’s advice. Researchers call this “confounding by indication.” The decaf drinkers may simply have started out less healthy. So if you drink decaf, please do not worry, and do not switch to regular coffee because of this study. There is no evidence here that decaf harms your brain.

☕ How Much Coffee Is Good for Your Brain?

Here is where details matter. The study’s sweet spot was 2 to 3 cups, but a “cup” meant 8 ounces of brewed coffee, totaling about 300 mg of caffeine a day. A large coffee-shop drink can be 16 or 20 ounces, so two of those may already double that amount.

According to the Mayo Clinic, up to 400 mg of caffeine a day appears safe for most adults, which is roughly four cups of brewed coffee. Caffeine content varies widely from drink to drink, and powdered or liquid concentrated caffeine can reach toxic levels. Energy drinks can stack caffeine quickly as well.

Sugar is the other hidden trap. MD Anderson notes that specialty coffee drinks can carry a great deal of added sugar even when the caffeine stays within limits. The JAMA study did not look at syrups, whipped toppings or sweetened creamers, and in my experience they can easily cancel out the good you hope to get. I explain more about popular creamers in my article on non-dairy creamer calories.

Who Should Talk With Their Doctor First

Caffeine is not right for everyone. Please speak with your physician before changing your intake if you are pregnant (the American College of Obstetricians and Gynecologists suggests staying under 200 mg a day), or if you have heart-rhythm problems, uncontrolled high blood pressure, anxiety or panic, reflux or insomnia. The same goes if you take medications or stimulant-containing supplements that may interact with caffeine.

And if you do not drink coffee now, this study is not a reason to start. Its message is reassurance for people who already enjoy a moderate cup, not a prescription.

🌿 6 Simple Habits That Put Your Cup in a Brain-Healthy Life

Here is what I tell my patients: coffee is a small piece. The big pillars of brain health are still food, movement, sleep, stress and faith. These habits let you enjoy your cup while building the foundation that matters most.

☕

Keep It Simple

Choose quality black coffee or plain tea. If you want creaminess, add a splash of real cream, or MCT oil if you follow a keto lifestyle. Skip the syrups and sugary creamers.

🌅

Make It a Morning Habit

Caffeine lingers for hours. Keeping your coffee and caffeinated tea to the morning helps protect deep, restful sleep, one of the brain’s greatest allies.

🍵

Let Tea Cool a Bit

Enjoy 1 or 2 cups of tea at a comfortable sipping temperature rather than scalding hot. Green and black teas both offer natural polyphenols.

🥗

Eat for Your Brain

Leafy greens, berries, olive oil, nuts and fish form the backbone of a brain-friendly plate. See my article on the MIND diet and brain health.

🚶

Move Every Day

Take your coffee on a short morning walk. Daily movement boosts blood flow to the brain and lifts your mood, and it costs nothing.

😴

Guard Sleep and Peace

Your brain does vital housekeeping at night. Learn why in my article on sleep loss and brain health, and cast your worries on the Lord before bed.

✦ Dr. Colbert’s Faith Perspective

A Good Gift, Received With Gratitude

I find it beautiful that this study found a sweet spot where more was not better. Scripture said it long ago: “Have you found honey? Eat only as much as you need, lest you be filled with it and vomit” (Proverbs 25:16, NKJV). Paul likewise urges a gentle, reasonable spirit in all things (see Philippians 4:5).

Your body is “the temple of the Holy Spirit” (1 Corinthians 6:19, NKJV), and our small daily choices are part of how we steward it. Yet a cup of coffee is not a cure to chase. It is a gift to receive with thanks, for “every creature of God is good, and nothing is to be refused if it is received with thanksgiving” (1 Timothy 4:4, NKJV).

Many of my patients have turned their morning cup into a quiet appointment with God: a few minutes of Scripture, prayer and gratitude before the day begins. That rhythm feeds the mind and the spirit together.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, NKJV)

“Your morning cup is not a medicine to chase. It is a gift to enjoy, and the real power for your brain lies in the daily choices you make all around it.”

Dr. Don Colbert, MD

If this study has you thinking about your memory, I encourage you to look at the whole picture. In Dr. Colbert’s Healthy Brain Zone, I lay out the daily food, movement, sleep and stress habits I teach patients who want to stay sharp for the long haul.

From Dr. Colbert’s Bookshelf

Dr. Colbert’s Healthy Brain Zone

Coffee is one small piece of brain health. In this book, I share the bigger strategies for protecting memory and lowering dementia risk: brain-friendly eating, exercise, restorative sleep, stress management and the faith that anchors it all. It is the natural next step for anyone over 40 who wants a clear, hopeful plan for a sharper mind.

Get the Book →

📋 Your Coffee and Brain Health Action PlanMeasure your real cup. Check how many ounces your mug holds. Two large mugs may equal four or more 8-ounce cups.Stay in the moderate range. If you already enjoy coffee and tolerate it well, 2 to 3 standard cups lines up with the study’s sweet spot and stays under the general 400 mg ceiling for most adults.Drink it clean. Black coffee or plain tea, with a splash of real cream or MCT oil if you like. Leave the syrups and sugary creamers behind.Finish caffeine in the morning. Protect your sleep so your brain can rest and renew.Keep decaf if it serves you. If you chose decaf for a health reason, stay with it. This study gives no reason to switch.Build the big pillars. Eat a Mediterranean-style diet, walk daily, sleep well and nurture friendships.Pair your cup with prayer. Make your first cup a few quiet minutes with God, Scripture and gratitude.Talk with your doctor. Especially if you are pregnant, take medications, or have heart-rhythm, blood pressure, sleep, reflux or anxiety concerns.❓ Frequently Asked QuestionsDoes coffee prevent dementia?

No study has shown that coffee prevents dementia. This large JAMA study found that moderate caffeinated coffee was linked to about 18 percent lower risk, but it was observational and cannot prove cause and effect. Coffee is best seen as one small part of a healthy lifestyle.

How much coffee is good for your brain?

In this study, the lowest dementia risk appeared at about 2 to 3 eight-ounce cups of caffeinated coffee a day, or roughly 300 mg of caffeine. Drinking more did not add any benefit. Most adults should stay under about 400 mg of caffeine a day.

Is decaf coffee bad for your brain?

There is no evidence from this study that decaf harms the brain. Decaf simply was not linked to lower dementia risk. The researchers believe many decaf drinkers switched because of existing health concerns, which can skew the results.

Is tea as good as coffee for cognitive decline?

Tea drinkers also showed lower dementia risk, with the sweet spot around 1 to 2 cups a day. However, the study could not tell green from black tea or caffeinated from decaf tea. Enjoy tea at a comfortable temperature rather than scalding hot.

Should I start drinking coffee to protect my memory?

This study is not a reason to start drinking coffee if you do not already enjoy it. Caffeine does not agree with everyone, especially people with sleep, heart-rhythm, anxiety or reflux concerns. Talk with your doctor, and focus first on food, movement, sleep and stress.

🙏 A Final Word

If you love your morning coffee or afternoon tea, this research offers genuine encouragement. Enjoyed in moderation and kept simple, your cup appears to fit comfortably within a brain-healthy life. Just remember that it is a modest link, not a magic shield.

You are

The post Coffee and Dementia Risk: The 2 to 3 Cup Sweet Spot Harvard Found appeared first on Dr. Don Colbert, MD.

Chronic Back PainBrain ScienceMind Body HealthNatural Back Pain ReliefFear and WorryHealthy AgingFaith and Health

You bend down to pick up a grandchild’s toy, and before your hand even reaches the floor, your whole body braces. You remember the last time your back “went out.” You remember canceling plans and missing church. You remember the look on someone’s face when you couldn’t get up from the couch. The pain hasn’t even started, but your mind is already there.

If you live with chronic back pain, that scene probably feels familiar. In my practice I have heard it described a hundred different ways, but the theme is always the same: this pain doesn’t feel like a simple ache. It feels personal. It feels like it has moved in and started rearranging who you are.

Now researchers at the University of California, San Diego may have found part of the reason why. In a brain imaging study of 114 adults, they discovered that when chronic low back pain flares with movement, it switches on a part of the brain tied to our sense of self, our memories and our identity. You can read the summary in the ScienceDaily report on the study.

Let me walk you through what they found, why it matters and, most importantly, the practical, hope-filled steps you can begin taking this week.

114adults with chronic low back pain had brain scans12+ weekshow long pain lasted to count as chronic#1low back pain’s rank as a cause of disability worldwide🔬 What the Chronic Back Pain Brain Study Found

The study was published October 5, 2026 in the British Journal of Anaesthesia by Dr. Fadel Zeidan and colleagues at the UC San Diego Pain Health and Mindfulness Laboratory. According to the university’s summary, the team studied 114 adults whose low back pain had lasted more than 12 weeks.

The researchers used brain imaging tools called fMRI (functional magnetic resonance imaging, which shows which brain areas become more active) and arterial spin labeling (a scanning method that tracks blood flow in the brain). This was an observational study, meaning they watched what happened in the brain. They did not test any treatment.

Two kinds of pain, two opposite brain responses

Each person did a standard leg-raise test, a simple movement that tends to trigger a back pain flare. When that movement-evoked pain hit, a group of brain regions called the Default Mode Network, or DMN, switched on. The DMN is sometimes called the “self network” because it is involved in self-reflection, personal memories and our sense of identity.

Here is the surprising twist. When those same people felt a harmless but uncomfortable heat stimulus on the calf, the DMN did the opposite: it became less active. In other words, ordinary, everyday pain pulls the brain’s attention outward. A chronic back pain flare pulls it inward, toward the self.

More severe pain, stronger connections

The researchers also found that people with more severe chronic back pain had stronger connections between the DMN and the primary somatosensory cortex, the part of the brain that processes physical sensations like touch and pressure. Greater pain during the leg raise was linked with more activity in areas that handle sensation and movement. Even the rise in heart rate during the test tracked how intense the flare was.

🧠

Brain Science

Senior author Fadel Zeidan explained that a flare can become identified with “who you are.” He described the experience as colored by anticipation of pain, past embarrassment and fear of movement.

An honest look at the limits

I always want you to understand what a study can and cannot tell us. This was one observational study in people. It shows patterns of brain activity linked with pain, not cause and effect. It does not prove that changing the self network will relieve anyone’s pain, and the summary did not report the age or sex breakdown of the participants.

The researchers themselves describe the work as early. They mention that mindfulness meditation, which they study, aims to change a person’s relationship with pain rather than erase it, and they are clear that it is not a “silver bullet.” The study was funded in part by the NIH’s National Center for Complementary and Integrative Health, and the authors reported no conflicts of interest.

💡 Why It Matters: Your Pain Is Real, and Your Brain Is Listening

Let me say this as plainly as I can: this study does not mean your back pain is “all in your head.” The researchers emphasize that the pain is real. What they found is about how the brain processes that pain over time.

God designed your nervous system with remarkable wisdom. When you touch a hot stove, your brain quickly focuses on the outside world so you can pull away. That is protective. But when pain lingers for months or years, the brain seems to file it differently. It starts weaving the pain into your memories, your expectations and your story about yourself.

Think about what that means in daily life. Every time you anticipate a flare, recall an embarrassing episode or avoid a movement out of fear, you may be reinforcing that connection. The pain becomes less like an event and more like an identity: “I’m someone with a bad back.”

Why does my back pain keep coming back?

Many of my patients ask me this. There are physical reasons, of course, and every person deserves a careful exam. But this research hints at another piece of the puzzle. Fear of movement often leads us to move less. Moving less leads to stiffness and weaker muscles. And weaker muscles make the next flare more likely, which deepens the fear. It is a cycle, and the brain sits right in the middle of it.

The good news is that cycles can be interrupted. This is exactly why leading physician groups now encourage a mind body approach to chronic back pain, one that addresses both the body and the way we relate to pain.

📋

Recent Research

The American College of Physicians guideline strongly recommends starting with non-drug treatment for chronic low back pain. Options with moderate-quality evidence include exercise, multidisciplinary rehabilitation, acupuncture and mindfulness-based stress reduction. Tai chi, yoga, relaxation and cognitive behavioral therapy are also listed, with lower-quality evidence.

The ACP’s announcement put it simply: physicians and patients should initially choose non-drug therapy for chronic low back pain. The American Academy of Family Physicians endorses that guideline as well. I want to be honest with you: the guideline dates from 2017, and the benefits it describes are modest. These are not miracle cures. But they are gentle, low-risk tools, and together they can make a real difference in how you live.

🌿 Natural Back Pain Relief: 6 Gentle Ways to Respond

According to American Family Physician, people with any type of low back pain should be encouraged to stay as active as pain allows, and first-line options for chronic pain carry fewer harms than medication. Here is how I help my patients put that into practice.

🚶

Keep Moving, Gently

Bed rest and avoidance can feed the fear cycle. Short, frequent walks tell your brain that movement is safe. Start with what feels manageable, even 5 to 10 minutes, and build slowly.

💪

Build Supportive Strength

Exercise has moderate-quality evidence for modest improvement in chronic low back pain. A physical therapist can design a safe routine for your core, hips and legs.

🧘

Try Slow, Flowing Movement

Tai chi and gentle stretching programs are listed in the ACP guideline. Their slow pace helps you relearn movement without bracing against it.

🙏

Calm the Fear and Anticipation

Mindfulness-based stress reduction is one guideline-backed option. Many of my patients prefer Scripture meditation and prayer, quietly dwelling on God’s promises when dread arises.

😴

Protect Your Sleep

A tired brain is a more anxious brain. Keep a steady bedtime, dim screens in the evening and find a supportive sleeping position your doctor approves.

🤝

Stay Connected

Pain tends to isolate us. Walk with a friend, join a small group or keep showing up at church in whatever way you can. Shared life reminds you that you are more than your symptoms.

A closer look at the mind body side of back pain

Mindfulness is a secular meditation technique that trains a person to notice sensations and thoughts without judging them or spiraling into worry. It is being studied seriously. For example, the OPTIMUM trial is testing an 8-session group mindfulness program in primary care, describing mindfulness as a recommended first-line non-drug treatment. Its participants had an average age of 52.1, and 74 percent had lived with pain for 5 years or more. That report describes the study design and participants; it does not yet report results.

For believers who would rather center that quiet time on the Lord, Scripture meditation offers a beautiful alternative. Sit comfortably, breathe slowly and repeat a short verse, letting it settle your heart. I want to be clear that this particular study did not test prayer. I share it as a physician and a fellow believer who has watched many patients find peace this way.

Movement matters just as much. If you have been hesitant to exercise, my article on short strength training sessions for older adults shows how little time it can take to begin. And if motivation is a struggle, consider the encouragement in exercising with your spouse. Moving together turns a dreaded task into shared time.

Finally, do not underestimate rest. Poor sleep affects how the brain handles stress and discomfort, as I explain in what sleep loss does to your brain.

✦ Dr. Colbert’s Faith Perspective

Your Identity Is Not Your Pain

What struck me most about this research is that chronic pain seems to reach into the very part of the brain where we form our sense of who we are. That is a medical observation, but it is also a spiritual one. Pain has a way of whispering, “This is who you are now.” Scripture answers with a better word: your identity is rooted in Christ, not in your symptoms.

The Bible invites us to bring our fears and anticipation to God rather than carrying them alone. Philippians 4:6-7 says, “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Romans 12:2 calls us to be transformed by the renewing of the mind, and Isaiah 26:3 promises perfect peace to the one whose mind is stayed on Him.

This study measured brain activity, not prayer. But in more than 30 years of practice, I have seen that when patients surrender fear to the Lord, they often move with more courage, and that courage is a gift in itself. If your body feels worn today, take heart in Paul’s words:

“Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day.” (2 Corinthians 4:16, NKJV)

“Your back may hurt, but your pain does not get to write your story. You are fearfully and wonderfully made, and every gentle step you take in faith is a step toward reclaiming your life.”

Dr. Don Colbert, MD

If fear and worry have become constant companions alongside your pain, you are not alone, and there are tools that can help. I wrote Dr. Colbert’s Stress Less for exactly this kind of season, when anticipation of the next hard moment starts to shape your days.

From Dr. Colbert’s Bookshelf

Dr. Colbert’s Stress Less

This new research shows how fear, anticipation and painful memories can become woven into the experience of chronic pain. In Stress Less, I share practical, biblical and medical strategies to break the power of worry and fear, renew your thinking and build habits that bring peace to both body and soul. It is a gentle companion for anyone who feels that dread has taken up too much room in their life.

Get the Book →

✅ Your Chronic Back Pain Action Plan

Here are the steps I would walk through with you if you were sitting in my office today.

Get a proper evaluation first. See your doctor promptly if you notice red flags: new leg weakness or numbness, loss of bladder or bowel control, fever, unexplained weight loss, back pain after a fall or injury, or a history of cancer.Keep your medications as prescribed. If you take pain medication, especially opioids, do not stop or change it on your own. Talk with your doctor about adding non-drug approaches alongside your current care.Move a little every day. Aim for short, comfortable walks and gradually lengthen them. Stay as active as your pain allows.Ask about guided exercise. A physical therapist or rehabilitation program can teach safe strengthening and stretching tailored to your back.Notice the fear, then answer it. When you catch yourself bracing for a flare, pause, breathe slowly and remind yourself that this moment is not the last painful one.Practice daily stillness. Spend 10 minutes each day in mindfulness or Scripture meditation. Try resting your thoughts on Isaiah 26:3 or Philippians 4:6-7.Guard your sleep. Keep a consistent bedtime and wind down without screens.Stay in community. Share your journey with a trusted friend, spouse or small group so pain does not isolate you.❓ Frequently Asked QuestionsDoes this study mean chronic back pain is all in my head?

No. The researchers stress that the pain is real. Their findings describe how the brain processes long-lasting pain differently from short-term pain, with flares engaging regions tied to the self and memory.

What is the brain’s “self network”?

It is the Default Mode Network, a group of brain regions involved in self-reflection, personal memories and identity. In this study, it switched on during movement-triggered back pain flares but quieted during a harmless heat stimulus.

Why does my back pain keep coming back?

There can be many physical causes, so a medical exam is important. Fear of movement can also play a role, because avoiding activity may lead to stiffness and weakness that make future flares more likely. Gentle, regular movement helps many people break that cycle.

What natural back pain relief options do doctors recommend first?

The American College of Physicians recommends starting with non-drug options such as exercise, rehabilitation programs, acupuncture, mindfulness-based stress reduction, tai chi, yoga and relaxation. The benefits are modest, but these approaches carry fewer harms than medication.

When should I see a doctor about back pain?

See a doctor promptly for new leg weakness or numbness, loss of bladder or bowel control, fever, unexplained weight loss, pain after a fall or injury, or a history of cancer. It is also wise to check in with your physician before beginning a new exercise program.

🌅 A Final Word of Hope

If chronic back pain has been part of your life for a long time, I hope this research brings you a measure of relief simply in being understood. There is a reason it feels so personal. Your brain has been working hard to protect you, and in the process, the pain has become tangled up with your memories and your sense of self.

But you are far more than your pain. You are fearfully and wonderfully made (Psalm 139:14), and the same God who designed your nervous system can bring peace to an anxious mind. Take one small step this week: a short walk, a quiet moment with a verse, an honest conversation with your doctor. Small steps, taken faithfully, add up.

Stay encouraged, keep moving and keep looking up. And be sure to come back to drcolbert.com for more research explained in plain language, along with practical steps to help you live well.

Dr. Don Colbert, MD

Sources

Scientists discover why chronic back pain feels so personal, ScienceDaily (source: University of California, San Diego), 2026Gianola M, Dean J, Chen C, Barrows D, Riegner G, Liu T, Zeidan F. Brain mechanisms supporting movement-evoked chronic low back pain: an observational brain imaging study, British Journal of Anaesthesia, 2026Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians, Annals of Internal Medicine (PubMed), 2017American College of Physicians issues guideline for treating nonradicular low back pain, American College of Physicians, 2017Low Back Pain: American College of Physicians Practice Guideline on Noninvasive Treatments, American Family Physician, 2017Mindfulness Group Visits for Chronic Low Back Pain in Primary Care: The OPTIMUM Pragmatic Clinical Trial, Innovation in Aging (PubMed Central)Minor injuries: Clinical guidance and practice resources (Low back pain), American Academy of Family PhysiciansMedical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Why Chronic Back Pain Feels So Personal: New Brain Scans Explain appeared first on Dr. Don Colbert, MD.

Full-Fat DairyDairy MatrixCholesterolWhole Milk vs Low-Fat MilkProtein After 40Food as MedicineHealthy Aging

Do you remember standing in the grocery aisle, reaching past the whole milk for the thin, bluish skim carton because you were told it was the “heart-healthy” choice? Many of my patients grew up hearing that full-fat dairy was something to fear. Cheese was a guilty pleasure, and butter was practically a villain.

Now a new randomized trial from the University of Toronto is asking us to take a second, calmer look. Researchers gave adults with overweight three servings of full-fat dairy every day for 12 weeks. They found no meaningful differences in weight gain, body composition or blood cholesterol compared with a group eating very little dairy.

The story was recently featured by ScienceDaily under the headline “For decades, we were told to avoid full-fat dairy. New research says otherwise.” It is encouraging news, but as I always tell my patients, the details matter. So let’s walk through what this study really showed, what it cannot show, and how you can enjoy dairy wisely if it agrees with your body.

74adults with overweight or obesity in the trial3daily servings of full-fat dairy12weeks of careful follow-up🔬 What the Full-Fat Dairy Study Found

This was a human randomized controlled trial, which is the kind of study where people are assigned by chance to different groups so researchers can compare them fairly. The work was led by Dr. Harvey Anderson at the University of Toronto and published in The Journal of Nutrition. The researchers supplied the full-fat dairy foods themselves.

The 74 participants were all adults with overweight or obesity, and everyone was counseled to follow Canada’s food guide. They were divided into three groups:

Group 1: a low-dairy, calorie-restricted diet.Group 2: three daily servings of full-fat dairy, with the diet arranged to be “energy-neutral,” meaning the dairy was not supposed to add extra calories overall.Group 3: three daily servings of full-fat dairy with no calorie restriction at all.

After 12 weeks, the two dairy groups showed no meaningful differences from the low-dairy group in weight gain, body composition or blood cholesterol. According to the University of Toronto press release, Dr. Anderson said the dairy groups had no adverse blood cholesterol or lipid levels and no evidence of insulin resistance. Insulin resistance is a state where the body’s cells respond less well to the hormone insulin.

The people eating more dairy also took in more calcium, protein and vitamin D. The researchers reported an improvement in blood pressure in the higher-dairy groups as well, though the public summaries give no numbers, so I would treat that particular finding as preliminary.

The Honest Limitations

I want you to have the whole picture, not just the headline. This was a small study of 74 people, and it lasted only 12 weeks. That is not nearly long enough to tell us anything about heart attacks, strokes or diabetes, which develop over many years.

All the participants had overweight or obesity, so the results may not apply to everyone. As ScienceDaily points out, the low-dairy comparison group was calorie-restricted, so the three groups were not identical in every way except dairy. And the study was funded by Dairy Research Cluster 3 (part of the Canadian Agricultural Partnership AgriScience Program) and Mitacs. Industry funding does not make a study wrong, but it is something every honest reader deserves to know.

One study is never the final word. It is one more piece of a larger puzzle.

💡

Recent Research

An earlier 12-week trial in 72 adults with metabolic syndrome, published in The American Journal of Clinical Nutrition in 2021, gave participants 3.3 servings a day of milk, yogurt and cheese. Full-fat dairy had no effect on fasting cholesterol, triglycerides or blood pressure compared with low-fat or limited dairy. However, weight and waist size rose more in the full-fat group, linked to higher calorie intake. That trial was also funded by dairy organizations.

🧀 Is Full-Fat Dairy Healthy? Why the Dairy Matrix Matters

For decades, nutrition advice focused on single nutrients. Saturated fat raises LDL cholesterol, dairy contains saturated fat, so the reasoning went: cut the fat from your dairy. It sounded logical, and it shaped how a whole generation shopped.

But God did not design food as a list of isolated nutrients. He designed whole foods, and our bodies respond to the whole package. The Toronto researchers point to something called the dairy matrix. That is simply the natural structure of milk, yogurt and cheese, where the proteins casein and whey are bound together with fat, minerals and other nutrients. Because of that structure, the body may handle the fat in dairy differently than it handles saturated fat on its own.

Here is a striking example from the 2021 trial. The researchers noted that butter, which is essentially isolated dairy fat, raised LDL cholesterol compared with unsaturated fats. Yet dairy fat eaten inside cheese did not have the same effect. Same kind of fat, different food, different response.

That is the heart of this story. Food is more than the sum of its parts. I have written before about how different fats found in dairy relate to heart health, and this new trial adds to that conversation.

Why This May Matter Most After 40

Dr. Anderson believes this research may matter most for older adults. As we age, many of us need just as much protein and nutrition as before, but fewer calories. Appetites often shrink, and it becomes harder to get enough of what the body needs.

In my practice I often see adults in their 60s and 70s who simply are not eating enough protein to protect their muscles. Losing muscle with age affects balance, strength and independence. If you want to understand why this matters so much, take a look at my article on age-related muscle loss. For people who tolerate it well, a serving of plain yogurt or a piece of good cheese can be a practical way to add protein, calcium and vitamin D in a small, satisfying portion.

Dr. Anderson’s own advice is refreshingly simple: “Keep it simple, eat a variety of foods and not too much of anything.” I could not agree more.

⚖️ Full-Fat Dairy and Cholesterol: What Health Experts Still Say

Before you fill your cart with whole milk and cheese, it is important to know that major health organizations have not changed their core advice. That does not mean this study is unimportant. It means the science is still unfolding, and wisdom calls for balance.

The American Heart Association recommends a dietary pattern with less than 6% of calories from saturated fat. That is about 13 grams a day on a 2,000 calorie diet. The AHA notes that too much saturated fat can raise LDL cholesterol. According to Mayo Clinic Press, the Dietary Guidelines for Americans set a higher limit of 10% of daily calories or less, about 22 grams on 2,000 calories.

Mayo Clinic Press also notes that some recent research suggests milk, cheese and yogurt, regardless of fat content, are not directly tied to higher heart disease or stroke risk. And in its 2026 scientific statement, the AHA still lists low-fat and fat-free dairy as the preferred choice for controlling calories and fat, while openly acknowledging that the benefit of low-fat over full-fat dairy “continues to be debated.”

Whole Milk vs Low-Fat Milk: Doing the Math

Here is where it gets practical. Harvard Health points out that one cup of whole milk contains 4.5 grams of saturated fat. Three cups would add up to roughly the entire daily saturated fat budget the AHA suggests. Harvard’s advice is that dairy should not be eaten “with abandon,” and that people with heart disease or high cholesterol should be especially careful.

So what does this new research really tell us? It tells us that, in this short trial, full-fat dairy foods did not cause the harm many of us were taught to expect. It does not tell us that full-fat dairy is better than low-fat dairy, and it is not permission to eat unlimited amounts.

🧈

Fast Fact

Butter, cream and ice cream are not the same as milk, yogurt and cheese. The Toronto trial and the earlier 2021 trial looked at whole dairy foods. Their findings should not be stretched to butter, sweetened yogurts or dairy desserts.

🥛 6 Simple Ways to Enjoy Dairy Wisely

Here is what I tell my patients: if dairy agrees with you and your doctor has no concerns, focus on quality, portion and how your own body responds. These six habits put the research into practice.

🌿

Choose Quality First

When you buy dairy, look for organic or grass-fed options where you can. A smaller amount of a quality food is often more satisfying than a larger amount of a highly processed one.

🥣

Go Plain and Unsweetened

Many flavored yogurts carry a surprising load of added sugar. Choose plain yogurt and add your own fresh berries, cinnamon or a few chopped nuts.

🫙

Favor Fermented Dairy

Fermented foods such as plain yogurt and traditional aged cheeses have been part of healthy eating patterns for centuries. Many people find them easier to enjoy in modest portions.

🔄

Swap, Don’t Stack

In the 2021 trial, weight and waist size rose when calories went up. Let dairy replace something less nourishing, like a sugary snack, rather than piling on top of everything else.

🥗

Pair It With Plants

In a Mediterranean-style pattern, cheese and yogurt sit beside vegetables, fruit, olive oil, nuts and fish. Learn more in my article on the Mediterranean diet and healthy aging.

👂

Listen to Your Body

Bloating, congestion or digestive upset after dairy may be signals worth noticing. If you have a dairy allergy or lactose or casein intolerance, talk with your doctor about alternatives.

A special word of caution: if you have high LDL cholesterol, familial hypercholesterolemia (an inherited condition that causes very high cholesterol), heart disease, or you take cholesterol medication, please talk with your doctor before adding more full-fat dairy to your diet. This study did not include people in those situations, and your own lab numbers should guide your choices.

✦ Dr. Colbert’s Faith Perspective

A Land Flowing With Milk and Honey

When God described the Promised Land to Moses, He called it “a land flowing with milk and honey” (Exodus 3:8, NKJV). It is a beautiful picture of real, whole, God-given food, enjoyed with gratitude. Scripture is full of simple foods from the Creator’s hand, not foods to be feared.

Yet the same Bible teaches moderation. Proverbs 25:16 gently warns that if we find honey, we should eat only as much as we need, lest we overdo it. That ancient wisdom echoes Dr. Anderson’s modern advice: not too much of anything. Freedom from food fear is a gift, but it is not a license to overindulge.

Your body is fearfully and wonderfully made, and caring for it is an act of stewardship and worship. Every meal can become a small moment of thanksgiving.

“Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.” (1 Corinthians 10:31, NKJV)

“God never asked us to eat in fear. He asks us to eat with wisdom, gratitude and moderation, choosing real food and paying attention to how the body He gave us responds.”

Dr. Don Colbert, MD

This whole-food way of thinking is exactly why I wrote Let Food Be Your Medicine. Instead of chasing one nutrient at a time, it teaches you to look at real foods and overall eating patterns, the same lesson this dairy research points to.

From Dr. Colbert’s Bookshelf

Let Food Be Your Medicine

If headlines about dairy, fat and cholesterol leave you confused, this book will bring clarity. I walk you through what nutrition research really says about whole foods and eating patterns, so you can build meals with confidence instead of fear. If you would love to see how biblical foods like milk, cheese and yogurt fit into a moderate, Mediterranean-style way of life, you may also enjoy What Would Jesus Eat?

Get the Book →

📋 Your Full-Fat Dairy Action PlanKnow your numbers first. Ask your doctor about your cholesterol and blood pressure before making big changes, especially if you have heart disease or take medication.Check how dairy agrees with you. Notice any digestive upset, congestion or discomfort, and talk with your doctor if you suspect an allergy or intolerance.Pick whole dairy foods, not desserts. Milk, plain yogurt and quality cheese are what the research studied. Keep butter, cream and ice cream as occasional extras.Read labels for added sugar. Choose plain, unsweetened options and sweeten naturally with fruit.Watch your portions. Remember that one cup of whole milk carries 4.5 grams of saturated fat, and calories still count.Swap instead of adding. Let a yogurt bowl replace a pastry, or a little cheese replace chips, rather than eating dairy on top of everything else.Build your plate around plants. Surround dairy with vegetables, fruit, olive oil, nuts and fish for a balanced, Mediterranean-style pattern.Prioritize protein as you age. If your appetite is smaller, nutrient-dense foods like plain yogurt can help you meet protein needs in modest portions.Give thanks. Slow down at meals, pray over your food and enjoy it. Gratitude is a healthy ingredient, too.❓ Frequently Asked QuestionsIs full-fat dairy healthy?

For many people who tolerate it, full-fat dairy can fit into a balanced, whole-food diet in moderate amounts. The new Toronto trial found three daily servings did not worsen weight, body composition or cholesterol over 12 weeks in adults with overweight. That shows no harm in the short term, not that full-fat dairy is healthier than low-fat dairy.

Does full-fat dairy raise cholesterol?

In both the 2026 Toronto trial and the 2021 trial, whole dairy foods did not raise fasting cholesterol over 12 weeks compared with low-fat or limited dairy. Butter is different: the 2021 researchers noted butter raised LDL compared with unsaturated fats. If you have high cholesterol or heart disease, talk with your doctor about what is right for you.

Whole milk vs low-fat milk: which should I choose?

The American Heart Association still prefers low-fat and fat-free dairy, though its 2026 statement admits the question continues to be debated. Whole milk has 4.5 grams of saturated fat per cup, so portion size matters. Your personal health picture, lab results and how dairy agrees with you are the best guides, and your doctor can help you decide.

Will full-fat dairy make me gain weight?

In the Toronto trial, the dairy groups did not gain meaningfully more weight than the low-dairy group. But in the earlier 2021 trial, weight and waist size rose more in the full-fat group when overall calories went up. The lesson is simple: let dairy replace other foods rather than adding it on top.

What is the dairy matrix?

The dairy matrix is the natural structure of foods like milk, yogurt and cheese, where proteins such as casein and whey are bound together with fat and other nutrients. Researchers believe this structure may cause the body to handle dairy fat differently than isolated saturated fat. It is a reminder that whole foods are more than the sum of their nutrients.

🙏 A Final Word

For years, many of us felt guilty every time we enjoyed a slice of cheese or a spoonful of real yogurt. This new research offers some welcome reassurance: whole dairy foods may not be the villain we were told they were. At the same time, it is a small, short, industry-funded study, and the major health organizations still recommend caution with saturated fat.

The wisest path is the one that has always served God’s people well: real food, sensible portions, attention to your own body and a grateful heart. If dairy agrees with you, choose quality, keep it plain and let it take its place alongside vegetables, fruit and other whole foods. And if you have any concerns about your heart or cholesterol, partner with your doctor.

Remember, you are fearfully and wonderfully made. Eat with wisdom, live without fear and give thanks for every good gift.

Dr. Don Colbert, MD

Sources

For decades, we were told to avoid full-fat dairy. New research says otherwise, ScienceDaily, 2026The Effect of Three Daily Servings of Full-Fat Dairy for 12 Weeks on Body Weight, Body Composition, Energy Metabolism, Blood Lipids, and Dietary Intake of Adults with Overweight and Obesity, Anderson GH et al., The Journal of Nutrition, 2026Full-fat dairy shows benefits without raising body fat or cholesterol, study finds, University of Toronto, Temerty Faculty of Medicine, 2026Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial, Schmidt et al., The American Journal of Clinical Nutrition, 2021Full-fat dairy foods and cardiovascular disease: Is there a connection?, Mayo Clinic PressSaturated Fats, American Heart AssociationFollowing 9 key steps for a lifetime of eating well can support heart health, American Heart Association Newsroom, 2026Is low-fat or full-fat the better choice for dairy products?, Harvard HealthMedical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Full-Fat Dairy 3 Times a Day? What a 12-Week Trial Found appeared first on Dr. Don Colbert, MD.

AvocadoMangoHeart HealthBlood VesselsEndothelial FunctionWhole FoodsFood First

Picture a garden hose left out in the sun all summer. By fall it is stiff, it kinks easily, and it no longer flexes the way it should. Your arteries are not garden hoses, of course. They are living tissue, and new research suggests they can respond to what is on your plate in a matter of weeks.

A recent study on avocado and mango heart health caught my attention this week. Researchers at Illinois Tech asked adults with prediabetes to eat one avocado and one cup of mango every day for 8 weeks. By the end, their blood vessels were widening better. Meanwhile, the group that ate low-fiber carbohydrate foods in their place moved in the opposite direction.

As ScienceDaily reported, the improvement showed up without anyone losing or gaining weight. In this article I will walk you through what the study found, what it did not find, and how you can put it to work in your own kitchen this week, even if you keep your carbs low.

82adults with prediabetes in the trial8 Weeksof daily avocado plus mango2.1 Pointsdifference in artery widening between groups🔬 What the Avocado and Mango Heart Health Study Found

The trial was published in February 2026 in the Journal of the American Heart Association. It was a randomized, controlled feeding study. That means volunteers were assigned by chance to one of two groups, and the researchers supplied most of what they ate.

The meals provided covered 75 percent of each person’s estimated calorie needs, and participants chose the rest. That is a level of control most nutrition studies never reach, and it is one reason I take this study seriously.

The 82 volunteers were adults aged 25 to 60 who had prediabetes along with overweight or obesity. According to the CDC, prediabetes means blood sugar is higher than normal but not yet in the diabetes range. The participants were generally healthy non-smokers with no major chronic conditions and no special diets.

The Two Groups

One group ate one medium Hass avocado plus one cup of fresh mango every day. The comparison group ate the same number of calories from carbohydrate-based foods in place of the fruit. Men’s Journal, citing the trial, describes those foods as low in fat and low in fiber.

In other words, this was not “fruit versus nothing.” It was real, whole fruit versus the kind of refined, low-fiber foods many people reach for every afternoon.

The Main Result: Flexible Arteries

The researchers’ main measurement was something called flow-mediated dilation, or FMD. It is an ultrasound test that measures how much an artery in the arm widens when blood flow increases. A healthy, responsive artery opens up nicely. A stiffer, struggling one does not.

After 8 weeks, FMD rose significantly to 6.7 percent in the avocado and mango group. In the comparison group it fell to 4.6 percent. That is a difference of about 2.1 percentage points between the two groups.

Other Findings Worth KnowingNo weight change. Body weight and total calorie intake did not change significantly. The blood vessel benefit appeared without weight loss or weight gain.Better nutrition. The fruit group took in more fiber, more vitamin C and more monounsaturated fat (the heart-friendly kind of fat found in olive oil and avocado).Kidney markers. Some markers of kidney function, including eGFR (an estimate of how well your kidneys filter blood), also improved.Blood pressure. Modest blood pressure differences were reported, mainly in men. However, not every blood pressure measure reached statistical significance, so I would not lean on this finding.What did not change. Cholesterol, blood sugar and inflammation markers were largely unchanged compared with the control group.💡

Did You Know?

According to the CDC, more than 2 in 5 US adults have prediabetes, and 8 in 10 of them do not know it. The CDC also notes it can lead to heart disease, stroke and type 2 diabetes, and that it can often be reversed. If you have not had your blood sugar checked lately, ask your doctor at your next visit.

The Honest Limitations

I always want you to know what a study can and cannot tell us. This one lasted only 8 weeks, and it included a narrow group: adults 25 to 60 with prediabetes and extra weight. Many of my readers are over 50, so we cannot assume the exact same results for everyone.

The study measured a risk marker, not heart attacks or strokes. Men’s Journal notes that no one yet knows whether the change lasts or lowers those events. Because both fruits were eaten together, the study also cannot tell us whether the combination works better than either fruit alone.

Finally, the trial was funded by an unrestricted grant from the National Mango Board and the Hass Avocado Board. ScienceDaily reports that the funders had no role in the design or findings. Still, industry funding is worth knowing about, and one study is never the final word.

🫀 Why Endothelial Function Matters for Your Heart

Lining the inside of every blood vessel is a thin, delicate layer of cells called the endothelium. When your blood vessels work well, this lining helps them relax and widen whenever your body needs more blood flow, such as when you climb stairs or walk briskly.

According to an expert consensus in the European Heart Journal, FMD reflects a widening of the arteries driven largely by nitric oxide, a gas your blood vessel lining makes to help vessels relax. FMD is affected by cardiovascular risk factors, and it independently predicts cardiovascular outcomes. That is why researchers care so much about it.

A review in the International Journal of Environmental Research and Public Health explains that FMD is used mainly in research rather than in routine checkups. Assessing how well the blood vessel lining works, even in people without obvious heart disease, helps estimate their future risk.

Putting 6.7 Percent and 4.6 Percent in Context

Researchers who published reference values for FMD found that it declines with age, by about 0.4 percentage points per decade, and that smoking lowers it. In healthy people, an FMD above 6.8 percent fell in the top third, while below 5.4 percent fell in the bottom third.

Labs measure FMD a little differently, so these comparisons are rough. But it is encouraging that the fruit group ended near the healthy top range, while the low-fiber group slipped below the bottom range for healthy people. That is a meaningful shift for just 8 weeks of everyday food choices.

Why Whole Fruit May Have Helped

The study did not prove which part of the fruit made the difference. What we do know is that the fruit group ate more fiber, vitamin C and monounsaturated fat. When God packages food, He packs many helpful nutrients together, and they likely work as a team.

Just as important is what the fruit replaced. In my practice I often see patients whose afternoons revolve around crackers, chips and white bread. This study suggests that swapping those refined foods for real fruit may matter as much as anything you add. If you want to understand how silent changes build up in arteries over time, read my article on silent atherosclerosis and artery plaque.

🥑 Daily Avocado Benefits: What Other Research Shows

This is not the only recent avocado study. A 6-month Penn State trial of 786 adults with abdominal obesity found that one avocado a day lowered LDL particle concentration by 49 nmol/L. LDL particles are the tiny carriers that transport cholesterol through the blood.

The researchers estimated that change at about a 4 percent lower heart disease risk, with no change in body weight or waist size. Here is what I love: they openly called that 4 percent modest compared with the 14 to 29 percent lower risk linked to improving the overall diet. That trial was supported by the Avocado Nutrition Center.

The lesson is clear. No single food is a magic bullet. An avocado is a wonderful addition, but it shines brightest as part of a whole-food, Mediterranean-style pattern. My article on the Mediterranean diet and healthy aging explains why that overall pattern matters so much.

🥭

Nutrition Spotlight

According to the study’s press release, 50 grams of avocado (about one third of a medium fruit) provides 3 grams of fiber and 250 mg of potassium. Mango is an excellent source of vitamin C, with 50 percent of the Daily Value in just 3/4 cup.

Most of us fall short on fiber. If you are not sure whether that includes you, take a look at my 10 signs you may need more fiber.

🌿 Food-First Heart Health: 6 Simple Steps for Blood Vessel Health

Here is what I tell my patients who want to care for their blood vessels naturally. None of these steps is complicated, and you can start any of them today.

🥑

Make Avocado Your Daily Fat

Slice it onto eggs, mash it on a salad, or eat half with sea salt and lime. It brings fiber, potassium and monounsaturated fat in one creamy package.

🥭

Enjoy Mango With Wisdom

Choose fresh, whole mango instead of juice or dried mango. Pair it with protein or healthy fat, such as Greek yogurt, nuts or a few avocado slices.

🔄

Swap, Don’t Just Add

In this study the fruit replaced low-fiber carbohydrate foods. Trade the crackers, chips or pastries for real fruit, and calories stay steady.

🥗

Build a Mediterranean Plate

Fill half your plate with colorful vegetables and greens, then add olive oil, fish, nuts and legumes. The overall pattern counts more than any one food.

🚶

Keep Blood Flowing

Your arteries were designed to widen with movement. A daily walk after meals is a simple way to give your blood vessels regular exercise.

🚭

Protect What You Build

Smoking lowers FMD, so avoiding tobacco protects your progress. Restful sleep and a peaceful heart round out the picture.

A Word for My Keto and Low-Carb Friends

Many of you follow my Keto Zone or Mediterranean keto approach, so let me speak to you directly. Avocado fits beautifully into low-carb eating. Mango is another story, because it is one of the higher-sugar fruits.

This is my own advice, not something the study tested. Go avocado-first, and if you include mango, start with a smaller portion, such as a few slices or half a cup, eaten earlier in the day alongside protein and fat. Berries are a lower-sugar alternative many of my patients enjoy. Just remember that smaller portions and berry swaps are not exactly what the researchers studied.

If you would like guidance on eating low-carb with plenty of healthy fats, my free 21-Day Keto Zone Challenge is a great place to start.

Important: A whole avocado plus a full cup of mango adds real calories each day. If you are watching your weight or take medication for blood sugar, talk with your doctor before making this a daily habit. Avocado is also rich in potassium, so if you have kidney disease or take potassium-affecting medicines such as ACE inhibitors, ARBs or potassium-sparing diuretics, check with your doctor first.

✦ Dr. Colbert’s Faith Perspective

Guarding the Heart God Gave You

Long before there were nutrition labels, God gave mankind seed-bearing plants and fruit-bearing trees for food (Genesis 1:29). I find it beautiful that modern science keeps returning to that first provision. Whole foods from the earth were part of His design from the very beginning.

Scripture tells us our bodies are temples of the Holy Spirit, and that we honor God in how we care for them (1 Corinthians 6:19-20). Choosing a piece of fruit over a bag of chips is not about earning anything. It is a small act of gratitude and stewardship for a body that is fearfully and wonderfully made.

The Bible calls us to guard our hearts, both the spiritual heart and, I believe, the physical one that beats faithfully every second of every day.

“Keep your heart with all diligence, For out of it spring the issues of life.” (Proverbs 4:23, NKJV)

“Your arteries are listening to every meal you eat. Give them real food from God’s garden, be patient with yourself, and let small daily choices do their quiet work.”

Dr. Don Colbert, MD

The lead author of this study described the findings as a food-first approach, and that phrase is close to my heart. I wrote Let Food Be Your Medicine to help people see how the research on everyday foods can guide their choices at the grocery store and the dinner table.

From Dr. Colbert’s Bookshelf

Let Food Be Your Medicine

If this study inspired you to look at your plate in a new way, this book is your next step. I walk you through what nutrition research really shows about whole foods, healthy fats, fiber and the eating patterns that support lifelong health, then help you turn it into simple meals your family will enjoy.

Get the Book →

📋 Your 7-Step Action Plan for This WeekTalk with your doctor first if needed. This matters especially if you take blood sugar or blood pressure medication, have kidney concerns, or are watching your weight closely.Buy a few avocados at different ripeness. That way you will have a ripe one ready every day of the week.Identify one refined snack to replace. Pick the crackers, chips or pastry you eat most often and swap it for whole fruit.Add avocado to one meal daily. Try it on eggs at breakfast, in a lunch salad or beside grilled fish at dinner.Choose your mango portion wisely. Enjoy fresh mango with protein or fat. If you eat low-carb, start small or use berries instead.Walk after one meal each day. Gentle movement gives your blood vessels a daily workout.Bless your food and give thanks. Begin each meal with gratitude, recognizing these foods as gifts from your Creator.❓ Frequently Asked QuestionsIs eating avocado and mango every day good for your heart?

In this 8-week study of adults with prediabetes, eating both fruits daily was associated with better blood vessel function compared with eating low-fiber carbohydrate foods. That is an encouraging sign for heart health. However, the study measured a risk marker rather than heart attacks or strokes, so we need longer research to know the full picture.

How much avocado and mango did the study use?

Participants ate one medium Hass avocado and one cup of fresh mango each day for 8 weeks. Those foods replaced calorie-matched carbohydrate foods, so total calories stayed about the same. Body weight did not change significantly.

Is mango too high in sugar if I follow a keto or low-carb diet?

Mango is one of the higher-sugar fruits, so if you eat low-carb I recommend a smaller portion paired with protein or fat, or choosing berries instead. Avocado, on the other hand, fits easily into keto eating. If you have prediabetes or take blood sugar medication, ask your doctor what portions are right for you.

What is flow-mediated dilation?

Flow-mediated dilation, or FMD, is an ultrasound test that measures how much an artery in the arm widens when blood flow increases. It largely reflects nitric oxide released by the lining of the blood vessels. It is mostly used in research, and higher values generally indicate healthier blood vessel function.

Can I eat just avocado or just mango and get the same benefit?

We do not know yet. This study tested both fruits together, so it cannot say whether the combination works better than either fruit alone. A separate Penn State trial did find that one avocado a day was linked to fewer LDL particles over 6 months.

🙏 A Final Word of Encouragement

I find studies like this one so hopeful. In just 8 weeks, a simple change, real fruit in place of refined snacks, made a measurable difference in how blood vessels behaved. Nobody had to count every calorie or lose a single pound to see it.

Your body is fearfully and wonderfully made, and it is always ready to respond to good stewardship. Start with one avocado, one smart swap and one grateful prayer at your table. Then build from there, one meal at a time.

My prayer for you echoes the words of the apostle John: “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, NKJV)

Dr. Don Colbert, MD

Sources

Scientists discover surprising heart benefits of eating avocado and mango every day, ScienceDaily, 2026Preiss C, et al. Effects of Increasing Total Fruit Intake With Avocado and Mango on Endothelial Function and Cardiometabolic Risk Factors in Adults With Prediabetes, Journal of the American Heart Association, 2026Study Finds a Heart Health Benefit From Eating Avocado and Mango Every Day, Men’s Journal, 2026Eating one avocado a day may lower heart disease risk, ScienceDaily / Penn State, 2026Avocado and Mango Every Day? What 8 Weeks Did for Arteries appeared first on Dr. Don Colbert, MD.

Brain HealthWeight and Cognitive DeclineMemory After 50Dementia RiskHealthy AgingKeto and MediterraneanFaith and Health

Have you ever walked into a room and completely forgotten why you went in there? Most of us laugh it off. Yet in my practice, many patients over 50 share a quieter worry with me: “Dr. Colbert, am I losing my edge?”

A large study on weight and cognitive decline adds an important piece to that puzzle, and it happens to be a piece we can actually do something about. Researchers at the University of Georgia followed more than 8,000 American adults over 50 for up to 24 years. They found that carrying extra weight over the long haul was linked to a faster slide in memory and thinking skills.

ScienceDaily recently featured the research under the headline “Extra weight may be aging your brain faster than you think.” What makes this study different is that it did not look at your weight on a single day. It looked at your average weight across many years.

In this article, I will walk you through what the researchers found, what the study does not prove, why the connection makes sense, and the gentle, practical steps I share with my patients every week. Above all, I want you to finish reading with hope, not guilt. You are fearfully and wonderfully made, and your brain was designed to serve you well for a lifetime.

8,252cognitively healthy adults age 50 and older24 Yearsof data, from 1996 to 202014modifiable dementia risk factors named by the Lancet Commission🔬 What the 24-Year Study on Weight and Cognitive Decline Found

The research, published in the Journal of Neurology, drew on the Health and Retirement Study. This is a nationally representative study of Americans that has gathered information on the same people for decades.

The team analyzed 8,252 adults who had healthy thinking skills when they enrolled. Everyone was 50 or older at the start. The average starting age was 59, a little over 58 percent were women, and people were followed for an average of 17.5 years. Their average body mass index (BMI, a number calculated from height and weight) was 27.3, which falls in the “overweight” range.

A Smarter Way to Look at Weight

Instead of using one BMI reading, the researchers calculated something called cumulative average BMI. Think of it as your weight story over many years rather than a snapshot. That matters, because most of us go up and down over time, and a single number on a single day can be misleading.

Here is what they found:

Higher long-term BMI was linked to faster decline in overall thinking ability (global cognition), memory and executive function. Executive function is your brain’s “manager”: planning, organizing, focusing and making decisions.The effects were modest. For each 100-unit increase on the researchers’ cumulative BMI scale, overall cognition declined faster by 0.0030 standard deviations per year. (A standard deviation is a statistical yardstick for how much people vary.) Executive function declined by 0.0028 and memory by 0.0017 standard deviations per year. The authors themselves describe these associations as modest.The link was strongest about 8 years later. The connection showed up most clearly when thinking skills were measured roughly 8 years after the period of extra weight.Age made a big difference. The link was much stronger in adults 65 and older (0.0088 standard deviations per year) than in adults 50 to 65 (0.0019).The results held up. They were consistent for men and women and across education levels. They also held when people with chronic disease at the start were removed from the analysis, and in additional statistical checks.💡

Recent Research

The 2024 Lancet Commission lists obesity among 14 modifiable risk factors for dementia. It estimates that 45 percent of future dementia could potentially be prevented if all 14 were eliminated.

What This Study Does Not Prove

I always want to be honest with you about the science. This was an observational study, which means it can show a link but cannot prove that extra weight causes cognitive decline. People who carry more weight may differ in other ways that affect the brain.

There are other limitations, too. BMI was self-reported, and people do not always remember their weight accurately. Many of us lose a little height with age, which can make BMI look higher than it really is. BMI also cannot tell fat from muscle, and it does not capture belly fat. The researchers did not adjust for physical activity or for head injuries and other neurological conditions. And about 79 percent of participants were non-Hispanic White, so the findings may not apply equally to everyone.

So this study is one important piece of evidence, not the final word. Still, it fits with a growing body of research, including the Lancet Commission’s work, that points to weight as one of the brain-aging risk factors we can influence.

🧠 Obesity and Memory Loss: Why the Link Makes Sense

If you have read my books, you know I believe the body and brain are deeply connected. What happens around your waistline does not stay there. The researchers suggested three likely explanations for the link. These are still unproven, but each one is something I see play out in patients’ health over and over.

1. Inflammation

Inflammation is your immune system’s alarm response. In the short term, it helps you heal. But when the alarm keeps ringing for years, it can wear on tissues throughout the body. Excess body fat, especially around the middle, is not just stored energy; it is active tissue that can send out inflammatory signals. Over time, the brain may feel the effects.

2. Reduced Blood Flow to the Brain

Your brain is only a small part of your body weight, yet it depends on a rich, steady supply of blood carrying oxygen and nutrients. Anything that stiffens or narrows blood vessels can reduce that flow. The researchers pointed to poorer circulation as one possible reason extra weight and thinking skills may be connected.

3. Insulin Resistance

Insulin is the hormone that helps move sugar from your blood into your cells. Insulin resistance means your cells stop responding well to insulin, so the body has to produce more and more of it. This often develops alongside extra weight. Brain cells use insulin too, so researchers suspect this metabolic strain may play a part in how the brain ages.

📊

Fast Fact

According to the University of Georgia, CDC data show about 2 in 5 US adults meet the BMI criteria for obesity. That share rises to 75 percent under a broader definition that includes waist size and weight-related conditions. More than 7 million Americans live with dementia, a number predicted to double by 2050.

Here is the hopeful part. Inflammation, circulation and insulin resistance are the very same drivers I have been helping patients address for more than 30 years. The habits that support a healthy weight also go after these root issues. You are not fighting on a dozen fronts. You are building one healthy lifestyle that strengthens your whole body, including your brain.

🌿 How to Keep Your Brain Young After 50: 6 Natural Steps

Before we dive in, let me be clear about one thing: the goal is not a crash diet or a number on the scale. The goal is steady, sustainable change that you can keep for years. Remember, this study looked at weight over the long haul. That tells me consistency matters far more than speed.

🥗

Build a Whole-Food Plate

Fill half your plate with non-starchy vegetables, then add a palm-sized portion of clean protein and healthy fats like avocado, olive oil and nuts. Limit sugar, white flour and processed snacks.

🫒

Choose Keto or Mediterranean

A fat-burning, lower-carb approach or a Mediterranean-style pattern rich in fish, olive oil, greens and berries can both help you manage weight in a way that feels satisfying.

🚶

Move Every Day

Walking is one of the simplest gifts you can give your brain and blood vessels. Start where you are and add a few minutes each week.

💪

Protect Your Muscle

Healthy weight loss means losing fat, not muscle. Include protein at each meal and do simple strength exercises two or three times a week.

😴

Guard Your Sleep

Poor sleep stirs up cravings and makes healthy choices harder. Keep a regular bedtime, a dark cool bedroom and screens off before bed.

🙏

Stay Connected and Peaceful

Prayer, gratitude, fellowship and learning new things keep both soul and mind engaged. The Lancet Commission lists staying socially and cognitively active among its recommendations.

Food First: Where I Start With Patients

When patients come to me wanting to lose weight and protect their memory, I begin at the dinner table. Cutting back on sugar and refined carbohydrates helps the body shift toward burning stored fat and eases the demand on insulin. That is why so many people do well with the plan I lay out in Dr. Colbert’s Keto Zone Diet, a food-first approach built around healthy fats, vegetables and moderate protein.

If you prefer a gentler, more flexible style, a Mediterranean pattern is a wonderful choice. I explained more about how this way of eating supports the aging brain in my article on the MIND diet and brain health. Want a free, guided way to get started? Join my 21-Day Keto Zone Challenge at no cost.

Movement and Muscle

Your legs may be one of your brain’s best friends. I wrote about this connection in how daily steps support brain health. Pair walking with a little resistance work, which can be surprisingly short and simple, as I shared in this article on strength training for seniors.

Why BMI Is Not the Whole Story

BMI is a useful starting point, but it is an imperfect measure. A muscular person can have a “high” BMI and be quite healthy, while someone with a “normal” BMI can carry too much belly fat. That is why I also look at waist size and overall metabolic health with my patients.

This matters especially after 65. Unintentional weight loss or aggressive dieting at this stage can cost you precious muscle and bone. If you are over 65, or if you take medication such as insulin, other diabetes medicines or blood thinners, please talk with your doctor before making major changes to how you eat. Your physician can help you adjust safely as your body responds.

✦ Dr. Colbert’s Faith Perspective

Stewardship, Not Shame

I want to say something gently here, because weight can be a tender subject. Caring for your body is not about vanity or meeting the world’s standard of how you should look. It is about stewardship. God has entrusted you with a body, including the remarkable brain He designed, and caring for it is an act of worship.

The apostle John prayed that his friend would “be in health, just as your soul prospers” (3 John 1:2, NKJV). Soul and body are meant to flourish together. When you choose a nourishing meal, take an evening walk or rest well, you are honoring the One who made you. And on the days you fall short, His grace is new every morning. Motivation that comes from grace lasts far longer than motivation that comes from guilt.

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.” (1 Corinthians 6:19-20, NKJV)

“Your brain keeps a long memory of how you live. The good news is that every faithful, ordinary choice you make today becomes part of a healthier story tomorrow.”

Dr. Don Colbert, MD

From Dr. Colbert’s Bookshelf

Dr. Colbert’s Healthy Brain Zone

If this study has you thinking about your memory and focus in the years ahead, this book is where I would point you next. In it, I walk you through the lifestyle factors that shape how your brain ages, including inflammation, circulation and insulin resistance, and give you a practical, faith-filled plan for eating, moving, resting and thinking in ways that support a sharp mind. It is written for real people who want to steward their brains well for decades to come.

Get the Book →

✅ Your Brain-Friendly Action Plan

Here is the simple plan I give my patients. Pick one or two steps to start this week, and add more as they become habits.

Measure more than your weight. Check your waist with a tape measure and ask your doctor about your metabolic health at your next visit. These numbers tell a fuller story than BMI alone.Clear out the sugar. Remove sugary drinks, sweets and refined snacks from your pantry, and replace them with nuts, berries, olives and cut vegetables.Choose your eating style. Decide between a keto approach and a Mediterranean pattern, then commit to it for 21 days. The free Keto Zone Challenge can help you stay on track.Walk after meals. A short walk after lunch or dinner is an easy way to add daily movement.Add two strength sessions a week. Wall push-ups, chair squats and light weights help you keep muscle as you lose fat.Protect seven to eight hours of sleep. Set a consistent bedtime and wind down with prayer or Scripture instead of screens.Keep your mind and heart engaged. Stay involved in church, call a friend, learn a new skill or memorize a verse each week.Partner with your physician. Especially if you are over 65 or take medication, talk with your doctor before making big changes to your diet.❓ Frequently Asked QuestionsDoes being overweight cause memory loss?

This study cannot prove that. It found an association between higher long-term BMI and faster cognitive decline, but observational research does not show cause and effect. What it does suggest is that weight is worth paying attention to as one of several factors linked to brain aging.

Is BMI linked to dementia risk?

The 2024 Lancet Commission includes obesity among 14 modifiable risk factors for dementia. This new study looked at cognitive decline rather than a dementia diagnosis, and it found a modest link with long-term BMI. Because BMI ignores muscle and belly fat, waist size and metabolic health are important to consider too.

Can losing weight improve my memory?

Lead author Suhang Song said in the university’s release that “if people managed their weight, they could significantly lower their rate of cognitive decline in just two years.” That is a hopeful view from the researcher, not something the study directly tested. The strongest link in the data appeared about 8 years later, and the authors note that trials of the weight-loss drug semaglutide in early Alzheimer’s suggest short-term BMI drops may not produce measurable cognitive gains within about two years. I see healthy weight as a long-term investment, not a quick fix.

Is it too late to make changes after 65?

It is never too late to care for the body God gave you. The link was actually stronger in people 65 and older, which makes healthy habits all the more meaningful in this season. Just focus on protecting muscle and bone, avoid aggressive dieting, and work with your doctor.

What are the modifiable risk factors for dementia?

The 2024 Lancet Commission identified 14, including obesity, high blood pressure, diabetes, depression, high midlife LDL cholesterol, smoking, excess alcohol, vision loss and physical, social and cognitive inactivity. For individuals, it recommends addressing these through lifestyle and medical care, such as staying active and avoiding smoking. Your doctor can help you see which ones apply to you.

🌅 The Final Word

When I read studies like this one, I do not see a reason for fear. I see an invitation. Of all the things that may influence how our brains age, weight is one we can steadily, patiently do something about, and the same habits that support a healthy weight also care for your heart, your blood vessels and your energy.

You do not have to change everything at once. Start with one meal, one walk, one good night of sleep. Let those small, faithful steps add up over months and years. And let your motivation flow from gratitude for the body God gave you, not from shame about where you are today.

Scripture reminds us not to “be conformed to this world, but be transformed by the renewing of your mind” (Romans 12:2, NKJV). That renewal is first spiritual, but I believe caring for the physical mind is part of it too. I am cheering you on, and I am praying that your best, clearest years are still ahead.

Dr. Don Colbert, MD

Sources

Extra weight may be aging your brain faster than you think, ScienceDaily, 2026Xu Q, Sung MH, Chen Z, et al. Association between cumulative average BMI and cognitive decline: a 24-year cohort study, Journal of Neurology, 2026Association between cumulative average BMI and cognitive decline: a 24-year cohort study (full open-access text), Springer Nature, 2026Managing your weight may keep your brain healthier for longer, University of Georgia (UGA Today), 20262024 Lancet Commission underscores the potential for dementia risk reduction, identifying 14 modifiable risk factors across the life course, Alzheimer Europe, 2024Risk factors for dementia: 2024 update (infographic), The Lancet, 2024Medical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Weight and Cognitive Decline: A 24-Year Study’s Hopeful Twist appeared first on Dr. Don Colbert, MD.

PotassiumBlood PressureSodium BalanceHeart HealthWhole FoodsFood as Medicine

Picture the last time a doctor or nurse wrapped that cuff around your arm, read the numbers, and said, “You need to watch your salt.” Most of my patients over 40 have heard those words. Many of them have dutifully hidden the salt shaker, squinted at food labels, and wondered why their readings still are not where they want them to be.

Here is something encouraging. A new expert report on potassium and blood pressure says that the “cut the salt” message, while important, is only half the plan. The other half is not another restriction. It is an addition: more potassium from the real, God-given foods many of us are not eating enough of.

The report, written by physicians and nutrition experts and published in The American Journal of Clinical Nutrition, argues that raising potassium deserves equal emphasis with lowering sodium. As ScienceDaily reported in its story on the University of Vermont paper, the authors believe today’s sodium-only approach should be broadened.

In this article, I will walk you through what the report actually says, where the evidence is strong and where it is still mixed, which foods carry the most potassium, and the important safety cautions some readers must not skip.

1.28 Billionadults worldwide with high blood pressure75%of the sodium Americans eat comes from processed foods5.5 mmHgaverage systolic drop with the potassium-rich DASH eating pattern🔬 What the New Potassium and Blood Pressure Report Found

First, let me be clear about what kind of paper this is, because honesty matters. This is not a new clinical trial. No volunteers were enrolled, and no one was randomly assigned to eat bananas or skip the salt. It is an expert evidence review, sometimes called a position report, written by a team that includes Naomi K. Fukagawa and Paul A. Welling.

The authors looked at the evidence behind current sodium and potassium recommendations. They examined practical ways people can cut sodium and raise potassium, the barriers that make that hard, and the gaps in research and public policy that still need attention.

According to the ScienceDaily coverage, here are the key points the experts make:

Sodium reduction stays important. The report calls it “a foundational strategy.” Nobody is saying salt no longer matters.Potassium deserves equal attention. The authors argue that combining more potassium with less sodium may control blood pressure better than cutting sodium alone.Most of the world is falling short. They describe potassium intake as “far below optimal levels in both developed and developing nations,” while many people eat too much sodium.Food comes first. The sources named include fruits, vegetables, legumes and dairy, such as bananas, potatoes, beans, leafy greens and yogurt.Potassium is not right for everyone. People with kidney disease or those on certain medications may struggle to regulate potassium and need medical guidance.The honest limitations

Because this is an expert review and opinion piece, it cannot prove cause and effect. It is a well-reasoned argument for a broader approach, not proof that potassium works as well as cutting salt. One report is never the final word.

The trial evidence on potassium by itself is also mixed. The NIH Office of Dietary Supplements notes that a Cochrane review of six high-quality trials found blood pressure drops with potassium supplements that were not statistically significant. A review by the Agency for Healthcare Research and Quality (AHRQ) also found that adding potassium did not lower blood pressure further once sodium had already been reduced.

For full transparency, ScienceDaily states that the report was supported by the IAFNS Sodium in Food and Health Implications Committee. I mention that simply so you have the whole picture. You may also have seen an earlier version of this news story in July 2026; the source behind both stories is this same journal report.

💡

Fast Fact

According to Harvard’s Nutrition Source, Americans average about 3,300 mg of sodium a day but only about 2,900 mg of potassium. For most of us, the scale is tipped the wrong way.

⚖️ Why Sodium and Potassium Balance Matters

I like to tell my patients that sodium and potassium are partners, like two children on a seesaw. Your kidneys work around the clock to keep that seesaw balanced. When sodium piles up on one side and potassium is light on the other, the whole system is under strain.

That is why researchers increasingly look at the sodium-to-potassium ratio, not just sodium alone. A ratio simply compares the two numbers. A high ratio means lots of sodium and little potassium.

Harvard’s Nutrition Source describes a pooled analysis of 10,709 generally healthy adults from six cohort studies (studies that follow groups of people over time). Each 1,000 mg per day higher sodium, measured in urine, was linked to an 18 percent higher cardiovascular risk. Each 1,000 mg per day higher potassium was linked to an 18 percent lower risk. A higher sodium-to-potassium ratio was tied to higher risk.

Keep in mind that cohort studies show associations, not proof. Still, the pattern is striking, and it lines up with what the new report is saying.

The DASH clue

The DASH eating pattern (short for Dietary Approaches to Stop Hypertension) is rich in fruits, vegetables, beans and low-fat dairy, which makes it naturally high in potassium. According to the NIH, DASH lowers systolic pressure (the top number) by an average of 5.5 mmHg and diastolic pressure (the bottom number) by 3.0 mmHg.

To be fair, DASH also raises magnesium and calcium, so scientists cannot separate out potassium’s effect by itself. But it does show what happens when you fill your plate with the foods God designed: good things tend to come together.

This is also why I am such a fan of a Mediterranean style of eating. If you would like to see how that pattern supports the body at the cellular level, read my article on the Mediterranean diet and healthy aging.

📏 How Much Potassium Per Day Do You Need?

The NIH sets an Adequate Intake (the amount believed to meet the needs of nearly all healthy people) for adults 19 and older, including those over 51:

Men: 3,400 mg per dayWomen: 2,600 mg per day

Now compare that with what Americans actually eat. National survey data from 2013 to 2014 show average intake from food of 3,016 mg for men and 2,320 mg for women. That shortfall is why the government lists potassium as a nutrient of public health concern. You may also see 4,700 mg on food labels; that is the FDA Daily Value used for labeling.

Here is the good news. In healthy people with normal kidney function, extra potassium from food is cleared in the urine, and no upper limit has been set for food sources. That is why a food-first approach is so appealing for most people.

🥑

Nutrition Spotlight

According to the NIH, most potassium supplements contain only about 99 mg or less per serving. One cup of cooked lentils has about 731 mg. When it comes to potassium, your grocery cart beats the pill bottle.

🥬 Potassium Rich Foods: 6 Simple Ways to Fill Your Plate

If you want to lower blood pressure naturally, the first and most important step is working with your doctor. Alongside that partnership, these whole foods are an easy, delicious place to start. The potassium amounts below come from the NIH fact sheet.

🫘

Lentils and Beans

One cup of cooked lentils provides about 731 mg of potassium. Beans and legumes are named in the new report as key sources. Try them in soups, salads or a simple Mediterranean side dish.

🥬

Leafy Greens

Two cups of raw spinach give about 334 mg. Spinach and other leafy greens are keto friendly and easy to add to eggs, smoothies or a big lunch salad.

🐟

Wild Salmon

A 3 ounce serving of salmon has about 326 mg of potassium, plus the healthy fats I recommend so often. Season it with herbs and lemon instead of extra salt.

🥑

Avocados and Tomatoes

Harvard lists avocados, tomatoes, broccoli and winter squash among good potassium sources. Avocado is a favorite in my house because it fits both Mediterranean and keto eating.

🥣

Greek Yogurt

Six ounces of Greek yogurt offer about 240 mg. Choose plain, unsweetened yogurt and top it with nuts or berries for a satisfying breakfast.

🍌

Potatoes and Bananas

A medium baked potato has about 610 mg and a medium banana about 422 mg. They are starchier choices, so if you follow a keto lifestyle, lean on greens, avocado and salmon instead.

Don’t forget the other half: sodium

Remember, the report calls cutting sodium “foundational.” Potassium is added to that plan, not used as a replacement. Since about 75 percent of the sodium Americans eat comes from processed foods, the most powerful step is often not the salt shaker at all. It is the packaged snacks, deli meats, canned soups and restaurant meals.

When you cook more meals at home from whole ingredients, you naturally lower sodium and raise potassium at the same time. That is the beauty of real food: one choice does double duty.

If you enjoy a warm drink with your meals, you might also like my article on tea and heart health, another simple habit that fits a heart-friendly day.

⚠️ Who Should Be Careful With Potassium

This is the section I most want you to read carefully. Potassium from food is safe for most healthy people, but not for everyone.

The NIH explains that people with kidney disease, and people taking ACE inhibitors, ARBs (angiotensin receptor blockers) or potassium-sparing diuretics, can develop hyperkalemia even when their intake is below the Adequate Intake. Hyperkalemia means potassium in the blood climbs too high, and it can be dangerous.

Other medications, such as thiazide and loop diuretics, can have the opposite effect and lower potassium. That is exactly why any adjustment belongs in the hands of the doctor who prescribes your medications. Please do not stop, reduce or change any medication on your own.

Salt substitutes deserve special mention. Many are made with potassium chloride and can contain roughly 440 to 2,800 mg of potassium per teaspoon. Harvard notes they can taste bitter when heated, and the new report mentions that too much potassium salt gives food a metallic taste. More importantly, if you have kidney concerns or take any of the medications above, check with your doctor before using a potassium salt substitute or any potassium supplement.

The National Heart, Lung, and Blood Institute recommends increasing potassium through potassium-rich food for adults with high blood pressure who are otherwise healthy. That phrase “otherwise healthy” matters. Your doctor can help you know where you stand.

✦ Dr. Colbert’s Faith Perspective

Salt of the Earth, Fruit of the Garden

It moves me that Jesus chose salt as a picture of His people. In Matthew 5:13 He said, “You are the salt of the earth.” Salt is precious, and a little goes a long way. It was never meant to be the whole meal. God built our bodies, and our lives, to work in balance.

Look at the very first food instruction in Scripture. Before there were any packaged foods, God pointed Adam and Eve to seed-bearing plants and fruit trees (Genesis 1:29). Centuries later, Daniel asked for vegetables and water and was found healthier than those eating the king’s rich food (Daniel 1:12 to 15). The foods richest in potassium are the very foods God placed in that first garden.

Your body is fearfully and wonderfully made (Psalm 139:14), and it is a temple of the Holy Spirit (1 Corinthians 6:19 to 20). Caring for your blood pressure is not about fear or guilt. It is joyful stewardship, and the Lord desires your wellbeing in body and soul.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, NKJV)

“For years my patients heard only what to take off their plates. I love telling them what to put back on: the greens, beans, fish and fruit God planted for us from the very beginning.”

Dr. Don Colbert, MD

This report is a perfect example of something I have taught for decades: food is one of the most powerful tools God has given us. I wrote Let Food Be Your Medicine to help people understand the research behind everyday food choices and turn it into meals they actually enjoy. And if you love tracking your progress, my newest book, Live Long and Strong, is built around twelve health markers that add years to your life and strength to your days.

From Dr. Colbert’s Bookshelf

Let Food Be Your Medicine

The heart of this new report is a food-as-medicine message: healthier blood pressure may come from what you add to your plate, not only what you remove. In this book, I walk you through the nutrition research behind real food choices and show you how to build a way of eating rooted in vegetables, legumes, healthy fats and quality proteins. It is a practical, hopeful guide for anyone who wants to let the kitchen work for their health.

Get the Book →

Want to explore the twelve markers in my newest book? You can find Live Long and Strong here.

✅ Your Potassium and Blood Pressure Action PlanTalk with your doctor first. Ask whether your kidney function and current medications make extra potassium a good fit for you. This step is essential if you take blood pressure medicine.Know your numbers. Check your blood pressure at home on a regular schedule and keep a simple log to share at your next visit.Add one potassium-rich food to every meal. Spinach in your morning eggs, lentils or salmon at lunch, avocado and greens at dinner.Cut processed foods before the salt shaker. Since about 75 percent of sodium comes from processed foods, trade packaged snacks and deli meats for whole, home-cooked options.Season with herbs and lemon. Garlic, rosemary, basil, black pepper and citrus add bold flavor without extra sodium.Choose food over pills. Potassium supplements usually hold only about 99 mg per serving. Do not use potassium supplements or potassium salt substitutes without your doctor’s approval.Build a Mediterranean-style plate. Fill half your plate with vegetables, add a palm-sized portion of fish or legumes, and include healthy fats like olive oil and avocado.Pray over your plate and your progress. Thank God for His provision and ask for wisdom and consistency. Lasting change grows best in a peaceful heart.

If you would like to learn more about understanding your heart health beyond the blood pressure cuff, my article on the coronary artery calcium score explains another helpful marker to discuss with your doctor.

❓ Frequently Asked QuestionsDoes potassium help lower blood pressure?

Experts writing in The American Journal of Clinical Nutrition argue that combining more potassium with less sodium may control blood pressure better than cutting sodium alone, and the potassium-rich DASH pattern lowers blood pressure on average. However, trials of potassium by itself show mixed results. The best approach is to eat potassium-rich whole foods while also cutting sodium, under your doctor’s guidance.

How much potassium per day should adults get?

The NIH Adequate Intake is 3,400 mg per day for men and 2,600 mg per day for women, including adults over 51. Most Americans fall short, averaging about 3,016 mg for men and 2,320 mg for women from food. Your doctor may advise a different amount based on your kidney health and medications.

What foods are highest in potassium?

According to the NIH, cooked lentils (about 731 mg per cup), baked potatoes (about 610 mg each) and bananas (about 422 mg each) are excellent sources. Spinach, salmon, Greek yogurt, avocados, tomatoes, broccoli, beans and winter squash are also good choices. A variety of these foods across the day adds up quickly.

Can you get too much potassium?

In healthy people with normal kidneys, extra potassium from food is usually cleared in the urine. But people with kidney disease or those taking ACE inhibitors, ARBs or potassium-sparing diuretics can develop dangerously high potassium, even from food. If any of these apply to you, talk with your doctor before increasing potassium.

Are potassium salt substitutes safe?

For some people they can be a helpful option, but they can contain roughly 440 to 2,800 mg of potassium per teaspoon. That is a lot for anyone with kidney concerns or on certain medications. Always check with your doctor before using one.

🌅 A Final Word of Encouragement

I find this report so hopeful. For years, heart health advice has felt like a long list of things you cannot have. Now experts are reminding us that what we add to our plates matters too, and those additions are some of the most colorful, satisfying foods on earth.

You do not have to overhaul everything this week. Start with one bowl of greens, one serving of lentils, one fillet of salmon. Work with your doctor, watch your numbers, and trust that small, faithful steps add up. God designed your body to respond to good care, and He walks with you every step of the way.

Blessings to you and your family,
Dr. Don Colbert, MD

Sources

Experts say high blood pressure guidelines are missing half the equation, ScienceDaily (source: University of Vermont), 2026Fukagawa NK, Welling PA, Johnson J, Reimers K, Lee SY, Zecca P. Rethinking the impact of dietary sodium and potassium on blood pressure to advance public health, The American Journal of Clinical Nutrition, 2026; 124(2): 101396Potassium: Health Professional Fact Sheet, NIH Office of Dietary SupplementsPotassium, Harvard T.H. Chan School of Public Health, The Nutrition SourceGetting More Potassium Fact Sheet, National Heart, Lung, and Blood Institute, 2020Medical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Potassium and Blood Pressure: The Missing Half of the Salt Story appeared first on Dr. Don Colbert, MD.

Tea and Heart HealthBlack TeaGreen TeaBlood Vessel HealthHealthy HabitsCaffeineHealthy Aging

Picture a chilly morning, a warm mug cradled in both hands, and a few quiet minutes before the day begins. For millions of people around the world, that cup of tea is one of life’s simplest pleasures. Now a very large study suggests the link between tea and heart health may be real, with one surprising catch that many of us never think about.

Researchers followed nearly half a million adults for about nine years. They found that people who drank tea regularly had a lower risk of heart and blood vessel disease. Black tea showed the most consistent link, which surprised many people who assume green tea is always the healthier choice.

But here is the twist. People who drank their tea “burning hot” did not share in that lower risk. In fact, they had a higher risk. You can read the summary of the research in ScienceDaily’s report on the new tea study.

In my practice, patients often ask me whether their daily tea is doing them any good. Today I want to walk you through what this research really shows, what it does not show, and how to enjoy your tea in the way that best honors the body God gave you.

485,934adults followed in the study9 Yearsmedian follow-up time11%lower risk of vascular disease in regular tea drinkers🔬 What the Tea and Heart Health Study Found

The study, published in the Journal of Internal Medicine, is titled “Habitual tea consumption is associated with lower cardiovascular disease risk.” According to news coverage, the data came from the China Kadoorie Biobank, one of the largest health studies ever done in China.

Who Was Studied

Researchers tracked 485,934 adults in China for a median of 9.05 years. “Median” simply means the middle value, so half the people were followed longer and half for less time. During that period, 14,863 cases of vascular disease were recorded.

“Vascular disease” is an umbrella term for problems with the heart and blood vessels. In this study it included heart disease, cerebrovascular disease (conditions affecting blood flow to the brain, such as stroke), pulmonary heart disease (heart strain linked to lung problems) and peripheral artery disease (narrowed arteries, usually in the legs).

The Headline Results

Regular tea drinkers had about an 11% lower risk of these combined heart and blood vessel problems. Among people who drank tea at least weekly, the lowest estimated risk showed up at roughly 6 to 8 cups a day.

I want to be very clear about that number. ScienceDaily stresses that 6 to 8 cups is not a recommended target, because this type of study cannot prove that more tea causes better health. I will explain the caffeine math in a moment, and you will see why I would never hand that number to a patient as a goal.

Black Tea vs Green Tea

Here is the first surprise. Black tea showed more consistent links to lower risk than green tea. That does not mean green tea was harmful or worse. It simply means the pattern for green tea was less consistent in this particular group of people.

Strength mattered too. Moderate-strength tea was linked to the lowest risk, and stronger tea was not linked to any extra benefit. So a pleasant, everyday brew appears to be the sweet spot, not a bitter, extra-strong cup.

The Burning Hot Surprise

Now for the catch. People who reported drinking their tea “burning hot” had a higher risk. Secondary coverage from thesciverse and CBS17 reports this was about 16% higher compared with people who did not drink tea regularly.

The study did not identify a specific temperature that was harmful, and it did not explain why. Still, it is a striking finding. The same cup that was linked to lower risk at a comfortable temperature was linked to higher risk when gulped scalding hot.

💡

Recent Research

The strongest result came from stacking habits. People who drank tea regularly, did not smoke and were very physically active had the lowest vascular risk of all. Secondary coverage reports about 45% lower risk compared with inactive smokers who did not drink tea regularly.

Honest Limitations

I always want you to know how strong the evidence really is. This was an observational study in humans, which means researchers watched what people did and recorded what happened. It cannot prove cause and effect.

Tea drinking may simply be a marker of other healthy habits, such as a calmer pace of life or better overall diet.According to secondary coverage, tea intake was measured only once, at the start of the study, so changes over the years were not captured.Cup sizes were not standardized, so “one cup” may have meant different amounts to different people.The participants lived in China, where tea habits (types, strength, and how often it is served without milk or sugar) differ from typical Western habits.The study did not test why tea might help or why very hot tea might hurt.

One study is never the final word. But a study this large, following this many people for this long, is worth paying attention to, especially when it lines up with earlier research.

❤️ Is Tea Good for Your Heart? Why the Link May Exist

This is not the first time researchers have noticed tea drinkers doing well. Harvard Health Publishing described an earlier study of more than 100,000 Chinese adults in which tea drinkers had a lower risk of heart events. Harvard was careful to note that study did not prove cause either.

So why might tea matter? Harvard points to flavonoids, which are natural plant compounds found in tea and many fruits and vegetables. These compounds may help dampen inflammation, the body’s ongoing “fire alarm” response that, when it stays switched on, can wear on blood vessels over time.

The new study did not measure flavonoids or inflammation, so we cannot say that is the reason. But it is a reasonable idea that fits with what we know about plant foods. God filled His creation with colorful, nourishing plants, and tea leaves appear to be one of them.

Why Temperature Might Matter

The study did not explain the burning hot finding, but other research gives us a clue about temperature in general. A large UK Biobank study found that drinking hot or very hot beverages was a risk factor for a type of esophageal cancer (cancer of the food pipe).

The International Agency for Research on Cancer (IARC) classified very hot drinks, those at 65 °C (149 °F) or above, as “probably carcinogenic to humans.” As the Dana-Farber Cancer Institute explains, IARC concluded that the temperature, not the drink itself, appears responsible for that risk.

That is an important distinction. The concern is not tea. The concern is scalding liquid repeatedly passing through delicate tissue. The heart study and the esophagus research are separate questions, but they point to the same practical habit: let your tea cool a bit before you drink it.

🌡️

Fast Fact

IARC’s “very hot” threshold is 149 °F (65 °C) or above. You do not need a thermometer. A simple rule: if you have to sip it gingerly or it stings your lips, give it a few more minutes.

The Bundle Matters More Than the Cup

To me, the most encouraging part of this research is not the tea at all. It is the finding that tea, no smoking and an active life together were linked to the lowest risk. Health is rarely about one magic food. It is about the daily pattern you build.

If you want to know where your own arteries stand, a simple screening test can help. I explain one of my favorites in my article on the coronary artery calcium score. Talk with your doctor about whether it makes sense for you.

☕ How Many Cups of Tea a Day? The Caffeine Math

Let’s go back to that 6 to 8 cup number, because this is where common sense matters. According to the Mayo Clinic, up to 400 mg of caffeine a day seems safe for most adults, but heavy caffeine use can cause unpleasant side effects.

Mayo’s caffeine chart lists an 8 oz cup of brewed black tea at about 48 mg and brewed green tea at about 29 mg. Do the math and 8 cups of black tea comes to roughly 380 mg. That is close to the daily ceiling, before you count any coffee, chocolate or soda.

There is another reason for caution. Thesciverse reports on a 2022 meta-analysis (a study that pools results from many studies) of 35 studies in Frontiers in Nutrition. It found that more than 4 to 6 cups a day of black tea was linked to a higher risk of coronary artery disease. That is reported secondhand, but it reminds us that more is not automatically better.

Here is what I tell my patients: enjoy tea as a regular, pleasant habit, and let your body, your sleep and your doctor guide how much. A few cups a day is a sensible place for most adults to land.

Who Should Be Extra CarefulPeople who are sensitive to caffeine or who have trouble sleeping, heart palpitations or an irregular heartbeat may do better with decaf or herbal tea, especially in the evening.If you are pregnant or breastfeeding, Mayo Clinic advises talking with your clinician about limiting caffeine.If you take a blood thinner or other regular medications, or if you have iron deficiency, ask your doctor before drinking large amounts of tea. Never change your medications on your own.

And watch what goes into the cup. Many Western tea drinkers add sugar, syrups or flavored creamers, which can quietly turn a simple drink into a dessert. I looked at one of those additions in my article on non-dairy creamer.

🌿 Simple Ways to Make Tea Part of a Heart-Healthy Life

You do not need fancy equipment or exotic blends. These small, practical steps fit the research and are easy to start this week.

⏳

Let It Cool

After pouring, wait several minutes before your first sip. Use that time to breathe, pray or simply enjoy the aroma. Warm and comforting is the goal, not scalding.

🍵

Brew Moderate Strength

Moderate-strength tea had the lowest associated risk. Stronger tea showed no extra benefit, so there is no need to over-steep for a bitter brew.

🌓

Black or Green, Your Choice

Black tea had the most consistent link in this study, and green tea was not shown to be worse. Choose the one you enjoy and will drink regularly.

🌙

Mind the Caffeine Clock

Enjoy caffeinated tea earlier in the day. Switch to decaf or caffeine-free herbal tea in the afternoon and evening to protect your sleep.

🚫

Skip the Sugar and Creamer

The tea in this study was not the sweetened, creamer-heavy kind. Try a slice of lemon, a sprig of mint or a cinnamon stick for flavor instead.

🚶

Pair It With Movement

The lowest risk came when tea was combined with not smoking and an active life. Let your morning cup become the reward after a walk.

That last card is the one I want you to remember. Tea is a lovely companion habit, but movement is a pillar. If you need ideas for getting more steps in, see my article on daily steps and brain health. And if you smoke, quitting is one of the most powerful gifts you can give your heart. Your doctor can help you find a plan that works.

✦ Dr. Colbert’s Faith Perspective

The Holy Pause of a Cooling Cup

I find something beautiful in the idea that the healthiest way to drink tea is to wait. We live in a hurried world that wants everything instant, even our comfort. Yet the research gently suggests that slowing down, letting the cup cool, may be part of the blessing.

Jesus saw His disciples worn out from constant activity and told them, “Come aside by yourselves to a deserted place and rest a while” (Mark 6:31, NKJV). A few quiet minutes with a warm cup can become that kind of place, a small sanctuary in your morning where you thank God, pray for your family and remember who holds your days.

Scripture also reminds us that our bodies are a temple of the Holy Spirit and that we are called to glorify God in our bodies (1 Corinthians 6:19-20). Stewardship is rarely about dramatic changes. It is built from small, faithful choices, made again and again, like choosing a moderate cup, letting it cool and lacing up your walking shoes.

“Be still, and know that I am God.” (Psalm 46:10, NKJV)

“Your teacup is not a magic potion. It is an invitation to slow down, and the people who did best in this study paired that quiet habit with a life of movement and wise choices.”

Dr. Don Colbert, MD

From Dr. Colbert’s Bookshelf

Live Long and Strong

The biggest lesson from this tea study is that healthy habits work best together. In my newest book, I walk you through the twelve health markers I watch most closely in my patients and show you how small, stacked daily choices can add years to your life and strength to your days. If this research has you thinking about your whole pattern of living, not just your cup, this book is your next step.

Get the Book →

📋 Your Tea and Heart Health Action PlanMake tea a regular habit you enjoy. The link in this study was with habitual drinking, so consistency matters more than quantity.Wait before you sip. Give every cup several minutes to cool from scalding to comfortably warm.Brew it moderate, not extra strong. Steep to a pleasant flavor rather than a dark, bitter brew.Count your caffeine. Add up tea, coffee and other sources, and stay well within Mayo Clinic’s 400 mg daily guide. Do not chase 6 to 8 cups.Go caffeine-free after lunch. Choose decaf or herbal tea in the afternoon and evening, especially if sleep is a struggle.Keep it clean. Skip sugar, syrups and flavored creamers. Try lemon, mint or cinnamon instead.Stack it with movement. Pair your tea time with a daily walk or other activity you enjoy.Be smoke-free. If you smoke, ask your doctor for help quitting. It was part of the lowest-risk pattern in this study.Talk with your doctor. Especially if you are pregnant or breastfeeding, take a blood thinner or other medications, have iron deficiency, or notice palpitations.❓ Frequently Asked QuestionsIs tea good for your heart?

In this study of 485,934 adults, regular tea drinkers had about an 11% lower risk of heart and blood vessel disease. Because the study was observational, it shows a link, not proof that tea itself caused the lower risk. Tea appears to be a healthy habit, especially when combined with being active and not smoking.

Is black tea or green tea better for your heart?

In this study, black tea showed more consistent links to lower risk than green tea. That does not mean green tea is bad; its results were simply less consistent in this population. The best tea for most people is the one they enjoy and will drink regularly, brewed at moderate strength.

How many cups of tea a day should I drink?

There is no proven number. The lowest estimated risk in this study was around 6 to 8 cups a day, but the researchers and ScienceDaily caution that this is not a recommended target. With black tea at about 48 mg of caffeine per 8 oz cup, a few cups a day is a more sensible goal for most adults, and your doctor can help you decide what is right for you.

Does drinking hot tea raise esophageal cancer risk?

Research such as the UK Biobank study has linked hot and very hot beverages to a higher risk of a type of esophageal cancer. IARC classified drinks at 65 °C (149 °F) or above as “probably carcinogenic,” and it concluded that temperature, not the drink, appears responsible. Letting your tea cool before drinking is a simple, wise habit.

Does decaf or herbal tea count?

This study did not report separate results for decaf or herbal tea, so we cannot say they carry the same link. Even so, they are a sensible choice for evenings and for people who are sensitive to caffeine. Enjoy them as part of a calm, healthy routine.

🙏 A Final Word on Tea and Your Heart

I love research like this because it reminds us that health is often found in the simplest places. A warm cup, a quiet moment, a walk in God’s creation and a commitment to wise choices can all work together for good.

So tomorrow morning, brew your favorite tea. Then do something countercultural: wait. Let it cool while you thank the Lord for another day. You are fearfully and wonderfully made (Psalm 139:14), and caring for that body one small habit at a time is a beautiful act of stewardship.

Here is to many unhurried cups and many strong, healthy years ahead.

Dr. Don Colbert, MD

Sources

Drinking tea may help protect your heart, but there’s a surprising catch, ScienceDaily (source: Wiley), 2026Ye Z, Wang Y, Qu Y, et al. Habitual tea consumption is associated with lower cardiovascular disease risk, Journal of Internal Medicine, 2026A study of 486,000 adults found that regular tea drinkers had less heart and blood vessel disease, unless they drank it one particular way, thesciverse, 2026Regular tea drinking linked to better heart health, Harvard Health PublishingCaffeine: How much is too much?, Mayo ClinicCaffeine content for coffee, tea, soda and more, Mayo ClinicHot beverage intake and oesophageal cancer in the UK Biobank: prospective cohort study, PubMed Central (NIH/NLM)Do Hot Drinks Increase the Risk of Esophageal Cancer?, Dana-Farber Cancer Institute, 2016Medical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition.

The post Tea and Heart Health: The Simple Mistake That May Cancel It Out appeared first on Dr. Don Colbert, MD.

Peanuts and Brain HealthMemory After 60Brain InsulinHealthy AgingWhole FoodsNew Research

Picture the humble peanut. It shows up at ball games, in lunch boxes and in that dusty jar at the back of the pantry. Most of us never think of it as brain food. Yet a new study suggests this ordinary little legume may deserve a second look, especially if you are over 60 and care about keeping your memory sharp.

Researchers at Maastricht University in the Netherlands found that older adults who ate unsalted, skin-roasted peanuts every day for 16 weeks showed better insulin responsiveness in brain regions involved in memory. ScienceDaily covered the findings under the headline “Scientists discover a surprising brain benefit of eating peanuts every day.”

In my practice I often see patients who want to protect their minds but feel overwhelmed by complicated plans. That is why I find this research on peanuts and brain health so interesting. It points to a simple, affordable food. As always, though, the details matter, so let me walk you through what the study really showed, what it did not show, and how to enjoy peanuts wisely.

16 Weeksof daily peanuts for adults aged 60 to 753.6%rise in overall brain blood flow (2025 report)5.8%better verbal memory performance (2025 report)🔬 Peanuts and Brain Health: What the New Study Found

The study, published in the journal Food & Function in September 2026, was a human randomized controlled crossover trial. “Crossover” means each person took part in both conditions. They spent 16 weeks eating peanuts and another 16 weeks eating no peanuts, in random order. That way, each participant served as his or her own comparison.

The volunteers were 31 healthy men and women aged 60 to 75. During the peanut period, they ate 60 grams a day of unsalted, skin-roasted peanuts. That is about two servings. According to the registered trial protocol on ClinicalTrials.gov, the team enrolled people with a body mass index of 20 to 35 and excluded anyone with a peanut allergy or intolerance.

How They Measured the Brain’s Response to Insulin

Here is where the study gets clever. The researchers gave participants insulin through the nose, which is a way to deliver it toward the brain. Then they used a special MRI scan called ASL-MRI (arterial spin labeling, a technique that measures blood flow in the brain without any injected dye). They watched how blood flow in different brain regions changed after the insulin.

When a brain region responds well to insulin, its blood flow shifts in a healthy way. After the 16 weeks of daily peanuts, insulin responsiveness improved in a cluster of regions on the right side of the brain. That cluster included parts of the hippocampus (the brain’s main memory center), the parahippocampal gyrus, the lingual gyrus, the posterior cingulate gyrus and the thalamus. These are all areas involved in memory.

The Earlier Results From the Same Trial

This was not the first report from this group of volunteers. In 2025, the same team published results in Clinical Nutrition showing that the 16-week peanut period raised overall cerebral blood flow (blood flow to the brain) by 3.6% and improved verbal memory performance by 5.8%. Verbal memory is your ability to remember words and spoken information, like a grocery list or a name you just heard. These numbers come from the press materials summarized in the EurekAlert news release.

💡

Recent Research

The team also measured liver fat with abdominal MRI and thinking skills with a computerized test set called CANTAB. The results of those two measures were not reported in the ScienceDaily story, so we will wait for fuller details before drawing any conclusions about them.

Honest Limitations You Should Know

I always want my readers to see the whole picture. This was a small study of 31 people, and one study is never the final word. Everyone in it was healthy, so it tells us nothing about people who already have memory problems.

Brain insulin responsiveness is a marker, a measurable sign of how the brain is working. It is not a measure of dementia or Alzheimer’s disease, and this study does not show that peanuts prevent either one. The trial was also funded by The Peanut Institute Foundation, and the press release came from The Peanut Institute. The researchers state the funder had no role in the design, analysis or writing, but it is fair for you to know who paid for the work.

🧠 Why Brain Insulin Resistance Matters as We Age

Most people think of insulin as a hormone that only matters for the body’s blood sugar. But insulin also acts in the brain. Your brain uses insulin signals in areas tied to memory and learning, and those signals help regulate blood flow and energy use.

When the brain becomes less responsive to insulin, a state often called brain insulin resistance, those signals do not get through as well. Scientists are very interested in this because it seems to change as we age. Improving how memory regions respond to insulin, as this study observed, is an encouraging sign, even though it is not the same as proving a long-term outcome.

What Inside a Peanut Might Help?

The senior author does not credit one magic nutrient. He suggests several parts of the peanut may work together: unsaturated fats, fiber, vitamins and minerals, and plant compounds called phytochemicals. That fits what I have taught for decades. God designed whole foods as a package, and the parts often work better together than alone.

He also points out that peanuts are rich in L-arginine, an amino acid that the body uses to make nitric oxide. Nitric oxide is a molecule that helps blood vessels relax and widen. That may help explain why the earlier report found more blood flowing to the brain.

🥜

Nutrition Spotlight

According to Cleveland Clinic, one serving of peanuts has about 166 calories, 14 grams of fat, 2.4 grams of fiber, 7 grams of protein and 6 grams of carbohydrate. Peanuts also contain phytosterols, plant compounds that may help lower cholesterol.

🌰 Are Peanuts Good for You? The Bigger Picture

Here is a fact that surprises many of my patients: peanuts are not true nuts. They are legumes, in the same plant family as chickpeas, lentils, peas and soybeans. Nutritionally, though, they are often grouped with nuts because of their healthy fats and protein.

The heart research on nuts is encouraging. The Harvard T.H. Chan School of Public Health describes a study of more than 210,000 health professionals followed for up to 32 years. Eating one ounce of nuts five or more times a week was linked to a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease. Peanuts were linked to lower risk as well. Since what helps the heart often helps the brain, that matters.

When it comes to nuts and memory specifically, the science is more mixed. A review in the journal Nutrients called the evidence limited and inconclusive, while suggesting nuts may play a role in cognitive health, especially for older adults and people at higher risk. The American Society for Nutrition described a systematic review that found inconsistent evidence for mixed nuts, with stronger support for walnuts.

So I want to be careful. This new trial studied skin-roasted peanuts only. We cannot assume the same results apply to almonds, cashews or other nuts, and we cannot assume peanut butter or candy-coated peanuts behave the same way. The study tells us something hopeful about one specific food, prepared in one specific way.

🌿 Foods for Memory After 60: Simple Steps to Support Your Brain

Peanuts are not a stand-alone plan. They work best as one small piece of a brain-friendly lifestyle. Here is how I would put this research into practice, along with the other habits I share with my patients every week.

🥜

Choose the Right Peanut

Look for unsalted peanuts with the thin red skins still on, raw or dry-roasted. Skip oil-roasted, honey-roasted and heavily salted versions. The skins carry many of the plant compounds.

🔄

Swap, Don’t Stack

Peanuts are calorie-dense. Use a handful to replace chips, crackers or cookies rather than adding peanuts on top of your usual snacks.

🥗

Build a Brain-Friendly Plate

Pair peanuts with leafy greens, berries, olive oil, beans, fish and colorful vegetables. Sprinkle a few on a salad or stir-fry.

🚶

Keep Moving

Regular walking keeps blood flowing to the brain. A peanut snack after a morning walk is a lovely, simple habit.

🌙

Protect Your Sleep

Deep, regular sleep is when the brain rests and restores. Aim for a consistent bedtime and a dark, cool bedroom.

🙏

Nurture Peace and People

Prayer, gratitude and time with friends and family help calm stress, which is good for the whole body, including the brain.

If you want to see how peanuts fit into a broader eating pattern, I encourage you to read my article on the MIND diet and brain health as we age. It shows how whole foods work together over the years.

Movement matters just as much as food. My article on daily steps and brain health explains why simply walking more can be one of the best gifts you give your mind. And because rest is so often overlooked, take a look at what research shows about sleep loss and brain health.

A Word About Portions

The participants ate 60 grams a day, about two servings at roughly 166 calories each. That is considerably more than the 4 to 6 servings of unsalted nuts per week that the Mayo Clinic suggests. Mayo Clinic defines a serving as a small handful (1 ounce) or 2 tablespoons of nut butter, and it notes that raw or dry-roasted nuts are better choices than oil-cooked ones.

For most of my patients, I suggest starting with one small handful a day in place of a less healthy snack. If you are watching your weight, keep a close eye on the total, because the calories add up quickly. If you are following a keto or low-carb plan, remember that each serving has about 6 grams of carbohydrate, so count them in your daily total.

✦ Dr. Colbert’s Faith Perspective

Daniel’s Simple Plate and Your Daily Habits

When young Daniel was taken to Babylon, he declined the king’s rich food and asked for simple fare and water. The King James Version calls it “pulse,” a word many understand to include legumes and seeds. At the end of ten days, Daniel and his friends looked healthier than those who ate from the king’s table. Peanuts are legumes, so I love how this research echoes that ancient story about the quiet power of simple, God-given foods.

Scripture also reminds us that our bodies are a temple of the Holy Spirit (1 Corinthians 6:19). Caring for your brain is part of that stewardship. It is not about fear or perfection. It is about faithful, small choices repeated day after day, trusting God with the outcome. As the apostle John prayed, God cares about your health in body and soul (3 John 1:2).

“Please test your servants for ten days, and let them give us vegetables to eat and water to drink.” (Daniel 1:12, NKJV)

“Your brain is not built by one grand gesture. It is built by a thousand small, faithful choices, like reaching for a handful of peanuts instead of a bag of chips.”

Dr. Don Colbert, MD

If memory and brain aging are on your mind, I wrote Dr. Colbert’s Healthy Brain Zone for exactly that reason. It goes much deeper into how food, insulin signaling, movement, sleep and faith all work together to support the aging brain.

From Dr. Colbert’s Bookshelf

Dr. Colbert’s Healthy Brain Zone

This study is about food, insulin signaling and memory in the aging brain, and those are the very themes at the heart of this book. Inside, I explain in plain language how the brain uses fuel, why insulin matters beyond blood sugar, and which everyday foods and habits I recommend for a sharper mind. It is practical, hopeful and rooted in both science and faith, a guide you can return to again and again.

Get the Book →

✅ Your Peanut and Brain Health Action PlanCheck for allergies first. If you have a peanut or tree nut allergy, do not try this. The trial excluded anyone with a peanut allergy, and your safety comes first.Shop smart. Buy unsalted, skin-on peanuts that are raw or dry-roasted. Read the label and avoid added oils, sugar and heavy salt.Start with one handful. Begin with about 1 ounce a day and see how it fits your calorie and carbohydrate goals.Make it a swap. Replace an afternoon bag of chips, crackers or sweets with your peanuts rather than adding them on top.Pair it with a walk. Enjoy your peanuts after a 10 to 20 minute walk to support healthy blood flow throughout the body.Fill the rest of your plate with color. Add greens, berries, olive oil, beans and fish to your week for a broad brain-friendly pattern.Guard your sleep and your peace. Keep a regular bedtime and spend a few quiet minutes each day in prayer and gratitude.Talk with your doctor. If you have diabetes, kidney disease, memory concerns or take medication, check with your physician before making significant changes to your diet.❓ Frequently Asked QuestionsAre peanuts good for your brain?

In a small 16-week trial of 31 healthy adults aged 60 to 75, daily skin-roasted peanuts improved insulin responsiveness in memory-related brain regions. An earlier report from the same trial found better brain blood flow and verbal memory. These are encouraging early findings, but larger studies are needed before we can say more.

How many peanuts should I eat a day?

The study used 60 grams a day, about two servings, which is more than the 4 to 6 servings of nuts per week Mayo Clinic suggests. For most people, a small handful (about 1 ounce) a day as a replacement for another snack is a sensible place to start. Your doctor can help you decide what fits your health needs.

Does peanut butter count?

Not according to this study. The researchers used whole, unsalted, skin-roasted peanuts, so we cannot assume peanut butter, honey-roasted peanuts or candy-coated peanuts offer the same results. If you enjoy natural peanut butter, choose one with only peanuts (and perhaps a little salt) on the label.

Are peanuts keto friendly?

Peanuts can fit into a keto or low-carb plan in modest amounts. Each serving has about 6 grams of carbohydrate, so count it toward your daily limit. Watching portions also helps, since peanuts are rich in calories.

Can eating peanuts prevent dementia or Alzheimer’s?

No study has shown that, including this one. Brain insulin responsiveness is a marker of brain function, not a measure of dementia. If you have concerns about your memory, the best step is to talk with your physician and build a whole lifestyle that supports brain health.

🙏 A Final Word of Encouragement

I love research like this because it reminds us that the path to better health is often found in simple places. A small bowl of peanuts on the porch, a walk in the morning air, a good night’s sleep, a quiet prayer of thanks. None of these are complicated, yet together they add up.

Stay honest about what the science says and what it does not. This was a small, industry-funded study in healthy people, and it measured a marker rather than a disease. Still, it adds one more reason to choose whole, God-given foods over processed snacks, and that is a choice you can make today.

You are fearfully and wonderfully made (Psalm 139:14), and your brain is a marvel of God’s design. Care for it with patience, with hope and with joy. I am cheering you on.

Dr. Don Colbert, MD

Sources

Scientists discover a surprising brain benefit of eating peanuts every day, ScienceDaily (source: The Peanut Institute), 2026Kerkhof L, Mensink RP, Plat J, Nijssen KMR, Joris PJ. Daily consumption of unsalted, skin-roasted peanuts beneficially affects regional brain insulin responsiveness in older adults: results of a longer-term randomized controlled trial, Food & Function, 2026New research finds daily peanut consumption beneficially affects brain insulin responsiveness, EurekAlert! / The Peanut Institute, 2026Effects of Peanut Consumption on Brain Function (NCT05724654), ClinicalTrials.govImpact of Nut Consumption on Cognition across the Lifespan (Nishi et al.), Nutrients, via PubMed CentralWill Eating Nuts Help You Ward Off Cognitive Decline?, American Society for NutritionNuts for the Heart, Harvard T.H. Chan School of Public Health, The Nutrition SourceNuts and your heart: Eating nuts for heart health, Mayo Clinic4 Reasons Peanuts Are Good for You, Cleveland ClinicMedical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult your physician before beginning any supplement, diet or exercise program, especially if you are pregnant, nursing, taking medication or managing a health condition. Anyone with a peanut or tree nut allergy should avoid peanuts.

The post Daily Peanuts and Brain Health: What 16 Weeks Did After 60 appeared first on Dr. Don Colbert, MD.