Erythritol, a popular sweetener found in countless sugar-free and keto products, has long been considered a safe alternative to sugar. This episode of Revolution Health Radio examines emerging research that challenges that assumption. Chris explains how erythritol promotes blood clotting, impairs blood vessel function, increases oxidative stress, and interferes with the body's ability to dissolve clots. You'll learn why erythritol accumulates in the bloodstream, how regulatory loopholes allowed it to be widely adopted without long-term safety data, and why people with diabetes, obesity, and heart disease may be especially vulnerable. Chris also discusses similar concerns with xylitol, explores gut health side effects of sugar alcohols, and outlines safer alternatives like allulose, pure stevia extract, and monk fruit.

In this episode we discuss:

• Why erythritol became the go-to sweetener for "sugar-free" and keto products
• New evidence linking erythritol to increased risk of heart attack and stroke
• The FDA's GRAS designation and how it failed to catch long-term risks
• Gut health effects of sugar alcohols, including IBS-like symptoms
• Safer alternatives to erythritol, including allulose, pure stevia, and monk fruit
• When small amounts of real sugar may be less harmful than chronic sweetener use
• Practical label-reading tips to avoid hidden erythritol and guidance for sweetener use

Show notes:

• "The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function" by Berry, A. R., et al.
• "The artificial sweetener erythritol and cardiovascular event risk" by Witkowski, M., et al.
• "Xylitol is prothrombotic and associated with cardiovascular risk" by Witkowski, M., et al
• Learn more about the Adapt Naturals Core Plus bundle, or take our quiz to see which 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 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

In this episode of Revolution Health Radio, Chris breaks down a new large-scale study challenging the popular belief that plant-based diets promote longevity. The findings reveal that vegetarians—especially vegans—were significantly less likely to reach age 100 compared to omnivores. Chris explores the biological reasons behind these findings, emphasizing the importance of high-quality protein and nutrient bioavailability, as well as why certain nutrients may be harder to obtain from plant-only diets. He also discusses the powerful nutritional synergy that occurs when plant and animal foods are consumed together, arguing against rigid dietary dogma and advocating for a balanced, omnivorous approach to support healthy aging and longevity.

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:

• "Vegetarian diet and likelihood of becoming centenarians in Chinese adults aged 80 years or older: a nested case-control study" by Li, Y., et al
• "What Is the Optimal Human Diet?" by Kresser, C.
• Learn more about the Adapt Naturals Core Plus bundle, or take our quiz to see which 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 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

In this episode of Revolution Health Radio, Chris sits down with gastroenterologist and microbiome researcher Dr. Zain Kassam to explore the rapidly evolving science of the microbiome and its profound impact on sleep, circadian rhythm, cognitive performance, stress resilience, immune balance, and longevity. From groundbreaking research on microbiome diversity and sleep quality to emerging innovations like cobiotics, Dr. Kassam explains how our microbial partners regulate core biological systems far beyond the gut. They discuss the connection between the gut and the brain, eyes, skin, and even ears—along with practical strategies for supporting microbial health in a modern world that constantly disrupts it.

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

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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

Depression and anxiety are often treated as chemical imbalances in the brain—but what if the real problem starts in the gut? In this episode of Revolution Health Radio, we dive deep into the gut–brain connection and the growing body of research linking gut inflammation, microbiome imbalance, and mood disorders. You'll learn how inflammatory cytokines contribute to depression, why butyrate is emerging as a powerful antidepressant compound, and how specific probiotic strains can improve mental health outcomes. Chris also shares practical, evidence-based strategies—including diet, supplementation, and functional testing—to address root causes and support lasting emotional well-being.

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:

• Links to all of the studies mentioned in this podcast can be found here
• Learn more about Adapt Naturals Biome Protect, Core Plus bundle, or take our quiz to see which 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 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

In this episode of Revolution Health Radio, Chris Kresser explains why vitamin D supplementation should never be one-size-fits-all. Drawing on new research—including a groundbreaking study on magnesium's regulatory role—Chris explores how genetics, ethnicity, body weight, age, health status, sun exposure, and nutrient cofactors all shape an individual's vitamin D needs. He outlines optimal testing strategies, safe and effective target ranges, and the critical roles of magnesium, vitamin K2, and vitamin A in vitamin D metabolism. The episode reframes vitamin D optimization as a personalized, systems-based approach that prioritizes balance, testing, and real-world physiology over generic dosing guidelines.

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

Show notes:

• Links to all of the studies mentioned in this podcast can be found here
• Learn more about Adapt Naturals Bio-Avail D3K2, Core Plus bundle, or take our quiz to see which 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 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

Cold plunges and ice baths dominate social media, but do they really deliver the best metabolic benefits? In this episode of Revolution Health Radio, Chris Kresser challenges the "colder is better" narrative and explores what the science actually shows about cold exposure. Drawing on clinical research, he explains how brown adipose tissue works, why sustained mild cold exposure activates it more effectively than brief extreme cold, and how this can improve insulin sensitivity, glucose metabolism, and overall metabolic health.

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:

• Links to all of the studies mentioned in this podcast can be found here
• Learn more about the Adapt Naturals Core Plus bundle or take our quiz to see which 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 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!

In this episode of Revolution Health Radio, Chris challenges the conventional focus on sleep duration and makes the case that sleep timing and circadian alignment matter just as much—if not more—than total hours slept. Drawing on new research, he explains how circadian disruption underlies poor sleep quality, chronic fatigue, and a wide range of mental health conditions, even in people who appear to be doing everything "right." He explains why light exposure, sleep-wake consistency, and meal timing are the primary drivers of restorative sleep, why adolescents are uniquely vulnerable to sleep-related mental health risks, and shares practical strategies to improve sleep naturally and when supplements may be helpful.

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:

• Links to all of the studies mentioned in this podcast can be found here
• Learn more about the Adapt Naturals Core Plus bundle, Steady Spirit, or take our quiz to see which 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 at AdaptNaturals.com.

If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!