The hidden clock: How meal timing sabotages blood sugar — and what science says you can do about it

 Circadian rhythms dictate glucose metabolism — eating late disrupts insulin sensitivity, raising diabetes risk.

Genetics influence meal timing preferences, but shifting calories earlier in the day can still improve metabolic health.

Consistent meal schedules stabilize blood sugar, while irregular eating worsens insulin resistance.

Evening habits (alcohol, sedentary behavior, poor sleep) spike overnight glucose — small changes yield significant benefits.

Personalized experiments (tracking meals, blood sugar and timing) help optimize individual metabolic responses.

For decades, nutritional advice has fixated on what we eat — cut refined carbs, boost fiber, balance macros. But a growing body of research now confirms that when we eat may be just as critical to blood sugar control, insulin sensitivity and long-term metabolic health....<<<Read More>>>...

Food for Thought #761

 

Revolutionize your sleep with potassium: The secret mineral for better rest

 Potassium plays a crucial role in regulating sleep, muscle relaxation, and nerve function.

A cross-sectional study of 4,600 adults found that higher potassium intake, especially at dinner, was associated with fewer insomnia symptoms.

Avocados, sweet potatoes, leafy greens, and beans are excellent sources of potassium.

Balancing potassium and sodium intake is essential for overall health, and most Americans consume more sodium than potassium.

Potassium deficiency can lead to various health issues, including insomnia, muscle spasms, and fatigue.

Sleep is a fundamental aspect of overall health, and its quality can significantly impact daily life. For those battling insomnia or restless nights, the solution might be simpler than expected. According to a recent study published in Nutrients, increasing potassium intake, particularly at dinner, could be a key factor in achieving better sleep. This article delves into the importance of potassium and its role in maintaining overall health, while also highlighting the benefits of natural remedies and dietary changes.

Potassium is often associated with heart health, muscle recovery, and nerve function. However, its role in sleep regulation is less widely known. Potassium helps muscles relax, maintains proper nerve function, and supports healthy blood pressure—all factors that contribute to restorative rest. A balanced intake of potassium is crucial for maintaining a healthy circadian rhythm, which regulates the sleep-wake cycle....<<<Read More>>>....

Three essays: The centralised control of your body, soul and spirit

 The government you elected isn’t in charge and we are on the road to algorithmic authoritarianism. They don’t plan to stop there. The plan is to transform our spirituality, too.

The above are the subject matters of three important essays from three different independent journalists. The following are outlines of these essays, with hyperlinks to sections contained within the essays to help our readers find the particular topic that is of most interest to them or to read the essays in sections if reading them in one sitting feels overwhelming.....<<<Read More>>>...

Got a CAFFEINE WITHDRAWAL headache? It could be caused by dopamine downregulation and blocked dopamine receptors

Ever try to stop drinking your daily coffee for a few days and get that intolerable headache? Do you know why that happens? There are many factors at play there, including the downregulation of dopamine and some constricted blood vessels. Let’s take a look at the science so you can better understand what’s going on, and remedy it with superfoods and supplements, if you so choose.

For millions of people, starting the day without coffee is unthinkable. But skipping that daily caffeine fix can result in an all-too-familiar pounding headache. Neurologists describe caffeine withdrawal headaches as “migraine-like” in intensity — pulsing, throbbing, and sometimes debilitating. Despite how common they are, the exact reason these headaches hurt so much is still not fully understood. What experts do know points to a combination of vascular changes, brain chemistry, and receptor activity.

Caffeine withdrawal headaches typically strike within 24 hours of stopping regular intake (200+ mg/day for 2+ weeks) and can feel like intense, migraine-type pain due to blood vessel dilation and sudden changes in brain signaling.

The pain is partly explained by caffeine’s role in constricting blood vessels and blocking adenosine; when caffeine is removed, vessels swell and adenosine builds up, both of which trigger headaches.

Caffeine is paradoxical: While its absence causes withdrawal headaches, its presence can relieve them and even boost the effectiveness of common painkillers like ibuprofen or acetaminophen.

To reduce headaches, experts recommend tapering gradually (25–50 mg less per day) or substituting lower-caffeine drinks like tea, since quitting suddenly often leads to more severe symptoms....<<<Read More>>>...

BROCCOLI more effective than surgery, chemo and radiation at beating CANCER, as it cuts risk by at least 20 PERCENT – new study

 Worried about colon cancer? There are natural remedies, including whole organic food, to prevent it from ever developing. A groundbreaking study has confirmed that eating cruciferous vegetables—broccoli, cabbage, cauliflower, Brussels sprouts, kale, and bok choy—significantly lowers the risk of colon cancer. By analyzing data from 17 large-scale studies involving over 639,000 participants and nearly 98,000 colon cancer cases, researchers found that those who regularly consumed these vegetables reduced their risk of developing colon cancer by around 20%.

• A large analysis of 17 studies with over 639,000 participants found that eating cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts reduces colon cancer risk by 20%.
• Researchers identified the “sweet spot” for protection as 20–40 grams daily (about half a cup of broccoli), with benefits plateauing beyond that amount.
• The protective effects are linked to compounds like sulforaphane, which block cancer-causing enzymes, reactivate tumor suppressor genes, and disrupt cancer cell growth.
• Geography and cooking methods matter—protective effects were stronger in North America and Asia, where quick steaming or stir-frying preserves bioactive compounds, compared to Europe and Australia....<<<Read More>>>...
  

Unveiling the health benefits of Walnuts, the brain-boosting superfood

 In the vast world of nuts and seeds, walnuts stand out as an exceptionally nutritious superfood. Packed with healthy fats, essential minerals and powerful antioxidants, walnuts offer remarkable benefits for heart health, brain function and digestion. Beyond their impressive nutrient profile, walnuts have a rich history dating back centuries and remain a beloved culinary ingredient worldwide.

Walnuts are the edible seeds of the Juglans tree, primarily Juglans regia (English or Persian walnut) and J. nigra (black walnut). With origins tracing back to ancient Persia (modern-day Iran), walnuts have been cultivated since 7,000 B.C. Traders along the Silk Road introduced them to Europe, and Spanish missionaries eventually brought them to the Americas in the 1700s.

Walnuts were highly valued by ancient civilizations. The Romans considered them food fit for gods, while the ancient Greeks used them medicinally. By the Middle Ages, walnuts had spread across Europe, becoming a staple in both traditional cuisine and medicine...<<<Read More>>>...

A controversial journey into natural healing: “Herbs Against Cancer” by Ralph W. Moss

 "Herbs Against Cancer," a compelling book by Ralph W. Moss, delves into the contentious world of herbal treatments, offering a balanced exploration of their potential and the controversies that surround them.

As the medical community grapples with the limitations of traditional therapies, Moss' work sheds light on the age-old practice of using herbs as a formidable ally in the fight against one of humanity's most formidable foes. The use of herbs in medicine is a practice as ancient as civilization itself.

From the Sumerians and Egyptians to the Greeks and Romans, herbs have been integral to healing practices across cultures. However, when it comes to cancer, the debate intensifies. Can these natural remedies, which have stood the test of time, truly hold their own against a disease as complex and devastating as cancer?

Moss takes readers on a journey through the history and controversies of herbal treatments for cancer. He introduces us to what he calls "herbs of contention," plants that have sparked debate and divided opinions within the medical community. Moss' approach is both comprehensive and balanced, presenting the potential benefits of these herbs while also acknowledging the skepticism and criticism they face.

One of the most intriguing stories Moss explores is that of the Grape Cure. Johanna Brandt, a South African woman, claimed to have cured her stomach cancer by consuming large quantities of grapes. This led to the development of the Brandt-Kehr Grape Cure, a regimen that involves strict grape consumption...<<<Read More>>>...

Diabetes breakthrough: Ginger rivals drugs in lowering blood sugar, study confirms

 If you’ve been told that managing Type 2 diabetes requires expensive, side-effect-laden medications for life, a groundbreaking new review just blew that myth apart. Researchers have confirmed what natural health advocates have known for years: Ginger – a humble, inexpensive root – can significantly lower blood sugar levels, improve insulin sensitivity, and reduce diabetes complications without the need for pharmaceuticals. 

This isn’t just another "natural remedy" claim. A systematic review published in Frontiers in Pharmacology analyzed five high-quality meta-analyses and found that ginger supplementation slashes fasting blood glucose by an average of 21.24 mg/dL and reduces HbA1c (a long-term blood sugar marker) by a full point. For context, many diabetes drugs struggle to achieve such dramatic results. Even more impressive? Ginger increases GLUT-4 proteins, which help cells absorb glucose more efficiently, something synthetic drugs often fail to do without harmful side effects...<<<Read More>>>....

“Sinus Survival” sheds light on the crucial role of sinuses in our health

 Most people think of sinuses merely as part of the nose, but they are a distinct system of air-filled cavities located behind and around the nose and eyes. These include the frontal, maxillary, ethmoid and sphenoid sinuses, each playing a unique role. They act as filters, humidifiers and temperature regulators for the air we breathe, essentially serving as the first line of defense for our lungs against harmful invaders like bacteria, viruses and pollutants.

According to Dr. Ivker, the causes of sinus issues are multifaceted. The common cold is a frequent instigator, leading to inflammation and swelling of the nasal passages, which can block the sinuses and create a breeding ground for bacteria. However, colds are just the tip of the iceberg. Smoking, air pollution, dry air, allergies and even emotional stress can all contribute to sinus problems...<<<Read More>>>...

Ginger: The ancient root of wellness and flavour

Ginger’s story begins in the lush tropical regions of Southeast Asia, where it is believed to have originated over 5,000 years ago. Ancient Chinese and Indian texts document ginger's use as a medicinal herb and culinary spice.

By the 1st century CE, ginger had made its way to the Mediterranean via the Silk Road, becoming a prized commodity in ancient Roman and Greek societies. During the Middle Ages, ginger was one of the most sought-after spices in Europe, often used to mask the taste of preserved meats.

During the Age of Exploration, ginger played a surprising role in maritime history. Sailors often carried ginger root on long voyages to prevent scurvy and seasickness. Ginger's ability to preserve food and alleviate nausea made it an invaluable companion on treacherous journeys across the seas.

Today, ginger is cultivated in warm, humid climates across the globe, with India, China, Nigeria and Indonesia being its largest producers. Ginger's adaptability to different growing conditions has made it a staple in tropical and subtropical regions, where it thrives in well-drained, fertile soils...<<<Read More>>>...

 

Iron, plagues and survival: The evolutionary secrets behind our genes and diseases in “Survival of the Sickest”

 The book "Survival of the Sickest: A Medical Maverick Discovers Why We Need Disease" by Dr. Sharon Moalem and Jonathan Prince explores the fascinating paradox of how diseases that seem harmful today may have once been crucial for human survival.

Through a blend of genetics, evolutionary biology and medicine, the authors reveal how certain genetic conditions like hemochromatosis persist because they once offered lifesaving advantages. Take Aran Gordon, a financial executive and athlete training for the Marathon des Sables, a brutal 150-mile race across the Sahara.

Instead of experiencing peak athletic performance, he suffered fatigue, joint pain and heart irregularities. After years of misdiagnoses, doctors discovered he had hemochromatosis – a genetic disorder causing excessive iron absorption.

Left untreated, hemochromatosis leads to liver damage, diabetes, heart failure and premature death. Essentially, the body rusts from within. Yet despite its dangers, hemochromatosis is shockingly common in people of Western European descent – with roughly one in three carrying the gene.

Why would such a harmful mutation persist? The answer lies in iron's double-edged role in survival. While essential for oxygen transport and energy, iron is also exploited by bacteria and parasites to thrive...<<<Read More>>>...

Sunflower seeds: The tiny superfood with big health benefits

 In the diverse world of nuts and seeds, sunflower seeds stand out as a nutritional powerhouse that’s often overlooked. These small, grayish seeds with black-and-white striped shells are far more than bird food or a casual snack -- they are nutrient-dense, versatile and increasingly recognized for their role in promoting heart health, brain function and balanced nutrition.

Sunflowers are native to North America and were first cultivated around 3,000 BCE by Indigenous tribes in present-day Mexico and the southwestern United States. Native Americans revered the sunflower for its nutritional and medicinal value, using not just the seeds but also the oil, petals and stalks.

By the 16th century, Spanish explorers had brought sunflower seeds to Europe, where they quickly gained popularity. Russia, in particular, embraced sunflowers and began cultivating them extensively, eventually developing high-oil varieties. In the 20th century, sunflower seeds re-entered the North American diet with renewed purpose, not just as a source of cooking oil but also as a standalone food....<<<Read More>>>...

Jonathan Otto reveals the secrets of INFRARED LIGHT THERAPY as a cancer solution

 Adams and Otto delved into the systematic suppression of natural health solutions by the pharmaceutical and medical industries. They argue that these industries, driven by profit, have marginalized therapies that could prevent or cure diseases like cancer. Adams passionately asserted that the solutions to humanity's health problems already exist within us and in nature, including the healing power of light.

The conversation then took a deep dive into the science of light therapy, particularly its role in cancer treatment. Otto explained that light, especially in the form of red and near-infrared wavelengths, can activate crucial cellular processes. For instance, he highlights the role of methylene blue, a photosensitizer that, when combined with red light, can trigger apoptosis – a process that leads to the death of cancer cells.

The investigative journalist and filmmaker also emphasized the importance of understanding the synergistic effects of different therapies. He cited ivermectin and fenbendazole, which can enhance their effectiveness when used in conjunction with light therapy. This holistic approach, he argued, is crucial for overcoming the limitations of single-therapy treatments.....<<<Read More>>>....

Cayenne pepper: The fiery superfood with a healing kick

 The vibrant and fiery cayenne pepper (Capsicum annuum) has long been celebrated for its culinary and medicinal properties. Cayenne pepper is more than just a spice – it's a powerhouse of phytonutrients and a natural remedy for a variety of ailments. From its ancient origins to its modern-day applications, cayenne pepper continues to captivate health enthusiasts and chefs alike.

Cayenne pepper traces its roots back to Central and South America, where it was cultivated for thousands of years. Indigenous peoples in these regions used it not only as a food source but also as a medicinal herb.

The pepper was introduced to Europe in the 15th century by Christopher Columbus, who brought it back from his voyages to the New World. Its name is derived from the city of Cayenne in French Guiana, though it is now grown worldwide, particularly in India, Mexico, Africa and the United States. (Related: Cayenne peppers are medicinal powerhouses that deserve a spot in your emergency medical kit.)

The spread of cayenne pepper across the globe was fueled by its versatility and potency. It quickly became a staple in traditional medicine systems, including Ayurveda and Traditional Chinese Medicine, where it was used to treat digestive issues, improve circulation and alleviate pain...<<<Read More>>>...

Carrots: A versatile superfood for nutrition and disease prevention

 Carrots are root vegetables belonging to the parsley family, which also includes anise, fennel, parsley, celery and coriander, among others. While modern carrots are known for their bright orange color, their origins tell a more colorful story. Carrots are believed to have first been cultivated in the Middle East and Central Asia, particularly in regions now known as Afghanistan and Iran, where early varieties were purple, black or yellow in hue. Around 600 BCE, a yellow-rooted carrot emerged in Afghanistan and was refined into an early version of the modern-day carrot.

The early carrots spread throughout the Mediterranean, where they were adopted by the ancient Greeks and Romans primarily for medicinal purposes, such as treating digestive ailments and inflammation. However, carrots did not gain widespread popularity in Europe until the Renaissance, likely due to their tough and fibrous texture. In the 17th century, Dutch growers developed the orange carrot — some say as a tribute to the House of Orange — which had a more appealing taste and texture.

Carrots were later introduced to North America by European colonists, and by the early 1800s, they became the first vegetable to be commercially canned, marking their growing culinary importance. Today, carrots are a global staple, cultivated extensively in countries like the United States, France, England, Poland, China and Japan. Valued for their versatility, sweet flavor and nutritional benefits, carrots remain a beloved ingredient in cuisines worldwide...<<<Read More>>>...

Blackberries: A versatile source of nutrition and disease-fighting antioxidants

 Blackberries are not just delicious, they are a powerhouse of essential nutrients, antioxidants and health benefits. As one of nature's most nutrient-dense berries, blackberries have been enjoyed for centuries for their sweet-tart flavor and remarkable medicinal properties. Whether eaten fresh, frozen or incorporated into recipes, blackberries offer a wealth of benefits that support overall wellness.

Blackberries (Rubus fruticosus) belong to the rose family, making them a distant relative of raspberries, strawberries and dewberries. These dark purple-black berries grow on thorny bushes or trailing vines and are native to Europe, North America and parts of Asia. With a history spanning over 2,000 years, blackberries have been cultivated for food, natural dyes and medicinal purposes, as well as serve as hedgerows in Europe.

Archaeological evidence suggests humans have been consuming blackberries as early as 10,000 years ago. Ancient Greeks and Romans valued blackberry leaves and root for their astringent and anti-inflammatory properties, while Native American tribes used red raspberries (a close relative) to soothe menstrual cramps and digestive issues. Historically consumed only regionally, commercial cultivation of blackberries expanded in the 19th century, making blackberries widely available beyond their native habitats...<<<Read More>>>...

In 9 out of 10 illnesses, our bodies can and will heal themselves

 Many of the people who are injured by doctors never needed medical treatment in the first place. The human body contains a comprehensive variety of self-healing mechanisms, which means that in nine out of ten illnesses, your body will mend itself.

It is important that you learn to understand your body; learn to appreciate your own self-healing skills; learn to acknowledge your body’s miraculous range of techniques for dealing with threats and diseases; and learn to know when your body can look after itself – and when you need professional help.

The big trouble with most health care professionals – and this includes acupuncturists, osteopaths, aromatherapists and all other “alternative” practitioners, as well as orthodox doctors – is that they tend to treat their patients as battle grounds, the illness as an enemy and their own armoury of drugs or techniques as weapons with which to fight the illness.

Whether he sticks needles into you, gives you herbal tea to drink or prescribes a drug for you to swallow, the therapist has to do something to you, or give you something to take, to justify his fee.

The evidence to show that this interventionist philosophy is wrong is incontrovertible. When you fall ill, you do not necessarily need to have anything done to you. Your body is equipped with such an enormous range of subtle and sophisticated feedback mechanisms that it can look after itself very well.

Your body can heal itself, protect itself and guard itself against a thousand different types of threat.

Your body contains internal mechanisms designed to deal automatically with minor damage, improve your eyesight, keep out the cold, deal with anxiety and even help fight against diseases as threatening as cancer.

Your internal appetite control centre can ensure that you eat only the foods that your body needs – and it can help make sure that you never become overweight.

Your body’s internal pain-relieving hormones are as powerful as morphine – but you have to know how to take advantage of those pain-relieving hormones.

The human brain even contains a natural drug designed to help with anxiety...<<<Read More>>>...

Vitamin D deficiency: The hidden culprit behind America’s osteoporosis epidemic

 For millions of Americans, brittle bones and painful fractures are an inevitable part of aging—or so they’ve been told.

 But what if the real culprit behind osteoporosis isn’t just a lack of calcium, but a silent, widespread deficiency in a nutrient that mainstream medicine has long overlooked? Vitamin D-3, often overshadowed by calcium in bone health discussions, is the linchpin that allows the body to absorb and utilize calcium effectively—without it, even the highest calcium intake falls short. 

Beyond its role in calcium metabolism, vitamin D-3 supports muscle function and coordination, critical for preventing the falls that lead to debilitating fractures in older adults. 

Mounting research reveals that chronic vitamin D-3 deficiency doesn’t merely weaken bones over time; it actively accelerates the onset of osteoporosis, turning what’s often dismissed as "normal aging" into a preventable nutritional crisis...<<<Read More>>>...

Understanding the role of MORPHINE in medicine and history

 Morphine, a powerful narcotic analgesic, has played a pivotal role in medicine for centuries. Derived from the opium poppy (Papaver somniferum), it is one of the most effective pain-relieving substances known to humanity.

However, its benefits come with significant risks, including addiction and misuse. Morphine is an alkaloid compound that belongs to the opioid class of drugs. It acts on the central nervous system (CNS) by binding to opioid receptors in the brain, spinal cord and other areas, effectively blocking pain signals. The substance is primarily used to treat severe pain, such as that experienced by cancer patients or individuals recovering from major surgeries.(Related: Study finds acupuncture to be more effective in treating pain than morphine.)

Morphine is available in multiple forms, including immediate-release tablets, extended-release capsules and injectable solutions. Extended-release formulations are designed for chronic pain management and should not be used for short-term pain relief due to the high risk of dependency...<<<Read More>>>....