Most multivitamin research asks whether the pills prevent big diseases. This study asked something more practical: can people still handle what daily life requires? Researchers followed more than 16,000 adults over 60 for three years as part of the COSMOS trial. The group taking a daily multivitamin reported better day-to-day function than the group taking a placebo, and the biggest differences showed up in how much people were held back by things like fatigue and shortness of breath. It was presented at a nutrition conference in July and hasn't been through peer review yet, so I'd file it as a small, interesting finding rather than a settled one. It does come from the same trial that has already produced three peer-reviewed papers on memory and thinking, and that track record is why I'm paying attention to it. I've said for years that food should be your first source of nutrients, and I stand by that. But soil quality has declined, diets have narrowed, and most people come up short on at least a few important nutrients. Closing those gaps is one of the simplest things you can do for your health by taking a whole food multivitamin.

The gut-skin axis is now well-established in the peer-reviewed literature. Multiple 2024-2025 reviews have mapped the mechanisms. Your gut lining is a barrier serving as the last line of defense between the outside world (the food you ate two hours ago, now being broken down by your microbiome) and your bloodstream. When that barrier is intact, and the microbes on it are balanced, you're fine. When it's not, everything downstream gets loud. Damaged intestinal barrier → bacterial fragments + inflammatory signals cross into circulation → systemic immune activation → cytokines and immune cells migrate to peripheral tissues → skin gets the overflow. Acne, eczema, and psoriasis all correlate with measurable gut dysbiosis and intestinal permeability . The pattern is well-documented for psoriasis specifically: Decreased Actinobacteria, increased Firmicutes, and modulation of the Th17/IL-17 immune axis that drives the disease. For atopic dermatitis (eczema), the pattern is reduced beneficial bacteria and increased barrier dysfunction. For acne, dysbiosis correlates with the inflammatory component, making acne more than just a clogged pore. There's honest scientific uncertainty about causation direction: Does gut dysbiosis cause the skin condition, or does an already-inflamed body drive both? Researchers are still working this out. But the correlation is real, mechanistically plausible, and consistent across populations. The dietary drivers are increasingly clear. High-glycemic-load food. Robyn Smith + colleagues at Melbourne’s RMIT University ran the first randomized controlled trial on this in 2007. 43 male acne patients aged 15-25 were assigned to either a low-glycemic-load or standard high-glycemic-load control diet for 12 weeks. The low-GL group's total acne lesion counts dropped ~twice as much as the control (-23.5 vs -12.0, p=0.03), with parallel improvements in insulin sensitivity, IGF-1, and free androgen index. Multiple follow-up trials have replicated this.

Most polyester clothing is loaded with endocrine-disrupting and carcinogenic chemicals like BPA, PFOA, PFCs, formaldehydes, and flame retardants. Not exactly something you want sitting on your skin all day. Now think about where those clothes sit. Tight leggings. Sports bras. Underwear. Gym shorts. Add sweat and heat, and those chemicals sit directly against your skin while the fabric sheds tiny plastic fibers into the environment and food chain. Research shows this can lead to inflammation, oxidative stress, and long-term health issues. There’s even some strange fertility research around polyester. One study found about 75% of female dogs wearing polyester garments became infertile due to hormone disruption. Other studies suggest tight polyester underwear can drastically reduce sperm production in men. In other words, polyester shorts might double as birth control. But here’s the part most people never hear about. Your clothes don’t just sit on your body, they carry a vibration too. Researcher Heidi Yellen measured the frequencies of different fabrics and found something fascinating. The human body resonates at about 100 mHz, which cotton matches almost perfectly. While polyester sits down around 0-15... about the same frequency measured in a dying body.

Magnesium (Mg) is considered a healthy mineral essential to your body, but it is estimated that 75% of Americans and people around the world are well below the recommended daily intake of Mg. Luckily, there is an easy fix, since magnesium is bountiful in many foods. Bright leafy greens/veggies (magnesium gives them that rich green color) top the magnesium-dense list including spinach, chard, broccoli and kale, followed closely by legumes such as lima beans, black beans, peas and edamame (soybean). When it comes to snacks, seeds (pumpkin and flax), nuts (almonds, cashews, peanut butter) and dark chocolate pack a high magnesium punch. Healthy omega-3 fats and magnesium are also abundant in salmon, tuna and avocado. Whole grains such as quinoa, brown rice, oatmeal, buckwheat and even wild rice (technically a grass) are filled with magnesium.

1. Morning sunlight 2. Magnesium glycinate 3. Hard exercise early in the day 4. Lights off / red lights only after sunset 5. Cool bedroom 6. Meditating and relaxing activities before bed 7. Don't eat a big meal within 3 hours of bed 8. Mouth tape (ensures you're nasal breathing and prevents oxygen disturbances) 9. Try 10g of collagen before bed and tell me its not the best sleep of your life 10. Optimize your vitamin D levels