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RHR: Preserving Cognitive Function As You Age, with Tommy Wood

March 24, 2026
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In this episode we discuss: The history of Alzheimer’s disease and what it reveals about modern dementia research Why most late-onset dementia is heterogeneous and largely preventable The Lancet Commission findings on modifiable dementia risk factors Dr. Wood’s 3S Model of Brain Health Why retirement often accelerates cognitive decline—and how to redesign later life for brain health The difference between “brain training” and truly brain-stimulating activities How complex, coordinated physical activities outperform simple exercise for cognitive resilience Key nutrients for long-term cognitive health, including B vitamins, omega-3s, vitamin D, iron, and polyphenols What really matters most for sleep when it comes to protecting the brain Show notes: The Stimulated Mind by Dr. Tommy Wood Better Brain Fitness podcast Better Brain Fitness Substack Better Brain personalized brain check-ups and expert coaching “Dementia prevention, intervention, and care: 2024 report of the Lancet...

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RHR: New Study Challenges the Plant-Based Longevity Myth

March 17, 2026
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In this episode we discuss: Overview of a 20-year longevity study Why vegetarians and vegans had lower odds of reaching 100 The risks of nutrient deficiencies in elderly populations Protein needs, sarcopenia, and muscle preservation with age Key nutrients difficult to obtain from plants alone Why one-size-fits-all nutrition advice fails Practical guidance for omnivores, vegetarians, and vegans Show notes: [embedded content] Hey everybody, Chris Kresser here. Welcome to another episode of Revolution Health Radio. Today I’m discussing a study just published in the American Journal of Clinical Nutrition. It challenges one of the most persistent narratives in nutrition, that plant-based diets are the key to longevity and we should all eliminate or drastically reduce animal foods to live longer, healthier lives. If you’ve been listening to this podcast, you know I’m not anti-plants. Far...

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RHR: Beyond the Gut: The Microbiome’s Role in Sleep, Energy, and Longevity, with Dr. Zain Kassam

March 10, 2026
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In this episode we discuss: The role of microbial diversity in sleep quality and overall resilience Emerging research linking the microbiome to eye health, sinus health, skin conditions, and autoimmune disease How modern life—diet, stress, medications, and environmental exposures—disrupts microbial balance The “4D framework” for evaluating probiotics Why melatonin dosing matters (and why more isn’t better) The emerging category of cobiotics– supplements designed to support both the host and the microbiome simultaneously The future of microbiome-directed healthcare and personalized interventions Show notes: Use code CHRIS20 for 20% off your first order at Seed.com Follow Seed on Instagram If you’d like to ask a question for Chris to answer in a future episode, submit it here Follow Chris on Instagram or Facebook [embedded content] Hey everybody, Chris Kresser here. Welcome to another episode of Revolution Health Radio. This...

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

February 24, 2026
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In this episode we discuss: Why the “chemical imbalance” theory of depression falls short The immune–cytokine model of depression How gut inflammation and intestinal permeability affect the brain The role of butyrate in reducing inflammation and increasing BDNF New research on probiotics and mental health outcomes Why probiotic strain specificity matters Bacillus coagulans and its dual gut–brain benefits Diet, supplementation, and functional testing strategies How gut-focused care can complement—not replace—conventional treatment Show notes: “So depression is an inflammatory disease, but where does the inflammation come from?” by Berk, M., et al. “Anxiolytic- and antidepressant-like effects of Bacillus coagulans Unique IS-2 mediate via reshaping of microbiome gut-brain axis in rats” by Satti, S., et al. “Immune dysregulation in depression and anxiety: A review of the immune response in disease and treatment” by Hole, C., et al. “From gut to glee:...

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RHR: Vitamin D: Why a Personalized Approach Is Best

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

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RHR: Cold Exposure: Why Sustained Beats Extreme

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

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RHR: Why Your Sleep Schedule Matters As Much As Duration

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

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

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

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

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

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

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

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