Author: Cathy Liu

Exercise and the BGM System

Exercise is often recommended to obese individuals who want to lose weight as it has shown to be an effective way to burn calories and improve metabolic health. New exciting new research suggests that physical activity also has the ability to alter the bacteria in the gut microbiome, leading to better mental health outcomes.

5 Simple & Free Ways to Reduce Stress

Feeling overwhelmed? Discover five science-backed techniques you can do in minutes—from breathing to posture shifts—to instantly calm your nervous system and lower stress without spending a dime.

Fall Superfoods to Nurture Your Brain–Gut–Microbiome System

As the days grow shorter, your mood doesn’t have to. Discover how fall and winter’s most vibrant foods—from pumpkin and apples to fermented favorites—can nourish your brain–gut–microbiome system, lift your mood, and restore balance through the darker months.

Train Your Brain, Heal Your Gut

Gut pain, bloating, and fatigue – what if the solution isn’t in your medicine cabinet but could be obtained through retraining your mind? Growing research offers compelling evidence that hypnosis could help.

How to Live to 117: Lessons from the World’s Oldest Woman

When Maria Branyas Morera passed away in August 2024, she was 117 years old, the oldest living person on Earth. Unlike many of us imagine old age, she didn’t spend her last years bedridden or cognitively impaired. She read books, gardened, played piano, enjoyed yogurt and olive oil, walked daily, and kept the company of friends and dogs. Her life was quiet, but her healthspan, the years she lived free from major disease, was extraordinary.

Unpopular Nutrition Opinions (Backed by Science)

From seed oils to keto and protein bars, nutrition myths spread faster than facts. Discover what the science actually says about these “unpopular” opinions and why balance, not extremes, wins every time.

Alcohol’s Effects on the Gut Microbiome

With the holiday season fast approaching, many of us will have an uptick in social events which often includes a festive alcoholic drink or two. While drinking in moderation does not seem to negatively affect health, the CDC outlines how more than 2 drinks a day for men or more than 1 drink a day for women can have negative health consequences.

The Lack of Understanding of the ‘Mommy Brain’

The term “mommy brain” is commonly used by pregnant mothers to describe their scattered and foggy mental state during pregnancy. Some would even say it is a rite of passage as an expecting mother. While there is no official diagnosis for this, symptoms of disorientation, memory loss, trouble concentrating and other cognitive challenges can make daily tasks seemingly more difficult.

Can Fiber Control Your Appetite?

Fiber isn’t just for digestion. Discover how it impacts satiety hormones, inflammation, and dopamine to naturally curb cravings and bring appetite back into balance.

Multivitamins and Cognitive Aging

What did a major clinical trial reveal about the role of multivitamins in long-term brain health? Can a simple daily habit help support memory and cognitive function as we age? New research sheds light on the surprising brain-related effects of multivitamin use in older adults.

Does the Timing of Your Meals Really Matter for Weight and Fat Loss?

What happens when you only eat during an 8-hour window—and does the time of day of your food intake matter? Can combining intermittent fasting with a Mediterranean diet unlock greater health benefits? A new clinical trial explores the impact of meal timing on fat distribution, blood sugar, and weight—here’s what they discovered.

The Hidden Link Between IBS, Inflammation and Mental Fog

Increasing evidence suggests that low-grade immune activation in the gut can influence brain signaling, leading to symptoms such as fatigue, brain fog and mood changes which are often present in disorders of brain gut interactions. The biggest mediator behind these outcomes? The brain gut microbiome system: a bidirectional communication system highly susceptible to immune dysregulation, with mast cells, cytokines and the vagus nerve being key players in this process.

The Sweeter Side of Big Food: Real Change or “Greenwashing?”

One of the stated goals of the “Make America Healthy Again” (MAHA) movement is to improve the quality of the American diet, including removal of UPFs from our food supply, but the success of this movement in a climate of hostility for any regulation in the production and processing of our food will need to be seen.

The Potential of Polyphenols

The old adage “we are what we eat” takes on new meaning as we learn more about the science behind how nutrition impacts both physical and mental health. There is a rapidly growing body of research that demonstrates the benefits of a largely plant-based diet. The Mediterranean diet has repeatedly been shown to be associated with healthy aging and increased resilience and resistance against chronic, non-communicable diseases (NCDs), including type 2 diabetes, early cognitive decline and heart disease.

The Hidden Link Between The Gut and Chronic Pain

The gut is not just a passive digestive organ; it’s a second brain. Lined with an intricate network of nerves called the enteric nervous system (ENS), the gut communicates directly with the brain through the vagus nerve and spinal cord pathways. These connections form the gut-brain axis, a bidirectional system that regulates digestion, immunity, and even emotions.

The Science Behind Diet and Fertility

As if we didn’t have enough challenges dodging all the social media chatter how to optimize our health and identifying a healthy lifestyle – are you struggling with infertility? If you are, you’re not alone. According to recent studies, one in six individuals face fertility challenges.

Gwyneth Paltrow’s Longevity Routines

In 2008, Gwyneth Paltrow, an award-winning actress turned wellness guru, launched her brand “Goop” as a weekly newsletter focused on wellness and lifestyle tips. The brand has since taken off and generated a lot of buzz around Paltrow’s healthy lifestyle habits and wellness trends.

Sexism in Medicine

For many women, the dismissive phrase, “It’s just in your head,” is an all too familiar response during medical visits. Gender bias remains a common concern even in today’s evolved medical world.

The Truth About Protein Powder

Protein powder is often touted as “healthy” because the general consensus is that protein is crucial for maintaining muscle mass. However, while it may have some benefits, there are also some issues with regular protein powder consumption.

The Hidden Dangers in Plant-Based Food

As I have consistently discussed in my three books and in many posts in this newsletter, there is overwhelming evidence for the overall health-benefit of a largely plant-based diet, an essential component of the traditional Mediterranean lifestyle.

Has the Obesity Epidemic Plateaued?

Obesity has long been one of the most pervasive health challenges in the United States, with rates steadily climbing for decades. In a recent post, I wrote about some troubling report published in the medical journal, The Lancet.

Beyond Skin Deep: The Importance of the Skin Microbiome

The well-known phrase “skin deep” is used to describe something that is seen as superficial or meaningless. While our skin is the body’s second largest organ (the gut has the largest surface area), it is often thought to be taken care of solely to benefit one’s outward appearance and to enhance both our beauty and youth.