There is a popular, deeply held myth that we should all be drinking more water for better health. There are a growing number of smartphone apps that track water intake throughout the day and automatically remind users who are falling behind. Many people feel guilty for not drinking "enough." What do we tell patients in this case? Stop drinking eight 8-ounce glasses of water a day. This is a myth. There is no medical evidence that drinking that much water is beneficial to your health. Yet, I hear from many patients who believe it is necessary for good health. In fact, that tip was popularized by a well-known weight-loss program, but there is no medical evidence that it helps with weight loss. Drink only if you're thirsty and never feel as if you have to force yourself to drink more. Water is a good, healthy option for what to drink — you just don't need to force it. (Instead, drink water to replace a high-calorie beverage such as regular soda pop!) Many foods contain water, which helps us meet this threshold, and few of us are at risk of becoming dehydrated. The body has a highly sophisticated regulatory system that monitors hydration and then sends you a message to drink when you need to. If you exercise regularly, you need to drink more to replenish what you've lost in sweat, along with electrolytes. Another easy way to check your hydration status is by the color of your urine. Urine should be a pale yellow color — perhaps like that of a common sticky note. Urine does not need to be clear like water. Some vitamins — such as B-complex — and foods can change the color of your urine, but don't feel pressured to have it be very pale or clear. As I tell my patients, "What comes in must come out." If you drink more, you will have to go to the bathroom more. Save yourself the time and worry, and just drink when your body tells you. A good way to see if you drink too much is if you need to get up at night to urinate, you drink too much water. Stop drinking earlier.

In a recent study of 184 countries, researchers found that 85% of them are omega-3 deficient, which is linked to rising rates of cardiovascular disease, depression, preterm birth, and neurological decline (PMID: 40520676). That's an ALARMING statistic. But it gets more complicated… The lead researcher concluded that our current food systems are not providing enough UNCONTAMINATED omega-3. I’ve been saying this for years now, and there is no more debating this… Our fish supply is compromised, possibly beyond repair. To most people, that would present a conundrum… Because the logical solution - eat more fish - is the problem. Fish today is heavily contaminated with microplastics and heavy metals (PMID: 30116998). Things like cadmium, mercury, arsenic, and lead, which accumulate as fish age and bioaccumulate up the food chain… Once upon a time, I thought smaller fish like wild salmon or sardines were ok to consume regularly. But I have seen far too many cases of heavy metal accumulation from even these smaller fish to continue thinking this is a good idea. Sadly, too, as bottom dwellers, shellfish also accumulate heavy metals and toxins. Huge bummer for me because I used to LOVE scallops and lobster, but I don't consume these anymore for this reason. So what about fish oil supplements to meet our daily omega-3 requirements? Fish oil is FRAGILE. Putting it in capsules - or worse, liquid form - is a sure way to get it to oxidize. You can't always tell when oils are rancid, but if you've ever experienced those nasty fish burps… that's usually a strong indicator. Unfortunately, it’s a rampant issue in the industry… A 2023 study testing 72 of the most popular fish oil supplements on the market found that 68% of flavored products exceeded acceptable oxidation limits - with flavoring added specifically to mask the rancid taste (PMID: 37712532). So what is the solution? Today's industrialized diets contain roughly 20 TIMES more omega-6s than omega-3s. Historically, that ratio was approximately equal.

It's well known that antibiotics can disrupt the gut microbiome, but a recent study offers deeper insight into how that disruption leads to fungal overgrowth. Using an advanced gut model (M-SHIME), researchers showed that when key bacterial species like Bifidobacteria and Lachnospiraceae are wiped out by antibiotics like clindamycin, levels of the short-chain fatty acids (SCFAs) butyrate and acetate plummet. These SCFAs play a crucial role in suppressing Candida albicans, an opportunistic yeast that can otherwise thrive in the gut under dysbiotic conditions. The study found a strong negative correlation between Candida abundance and SCFA levels, particularly butyrate. Unfortunately, thanks to modern diets and lifestyles, most people don't produce enough butyrate to keep Candida at bay. Butter and cheese are the best sources of butyrate. So enjoy! The key to find candida is to stop feeding it which means to stop eating sugar and carbs. When you do that, anti-candida products like oregano oil can fight it better!