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Category: Health

  • How to Improve your eCommerce Strategy

    How to Improve your eCommerce Strategy


    Shopping has fundamentally changed over the last 30 years. Sites like eBay have given rise to Amazon, and now every store has its own digital storefront, giving unprecedented access to products from around the world.

    All this action has led to a crowded market, which makes it hard for SMBs to stand out among the competition. In this industry, you can’t just phone-in success (well, phones do play a big part, but we’ll get into that later). Today, it’s more important than ever to provide a high quality  customer journey to keep your customer base loyal. Below are a few tips that can help SMBs maximize their conversions by creating customer-focused customer journeys.

    B2B? B2C? Try B2H!

    It’s estimated that 21% of all retail purchases in 2025 will be online. That’s big business that companies of any size, from Enterprise to SMB, can’t ignore. And while eCommerce is found across a range of business types, whether that’s B2B, B2C, or some other acronym, eComm success can be measured best across B2H (or Business to Human).

    In business, your eCommerce platform should make the customer journey as frictionless as possible, which means understanding that the end-user wants a consistent user experience – no matter the industry. According to Accenture, 82% of B2B buyers expect the same level of convenience as B2C shoppers. This includes simple navigation, smart design, a fast checkout, and most importantly, all the information they need in order to answer their questions and feel comfortable purchasing a product online. After all, whether it’s a holiday shopper or a top decision maker for IT, we’re all human and deserve the same level of user experience across the board.

    Some easy ways to implement this are by providing easy-to-use tools that make the entire eComm experience more effective. Tools like advanced search, one-click reordering, and real-time inventory visibility will provide the same level of care for your B2B customers that B2C customers experience daily.

    Prioritize Phone-First Thinking

    Over 30% of the global population shops via mobile. That equates to 1.65 billion online shoppers globally. In the B2B market, 80% of buyers use mobile devices. It doesn’t take a mathematician to tell you these are big numbers, just like it doesn’t take a marketing expert to tell you where SMBs should be investing their resources.

    Mobile offers a unique need for shoppers and buyers. As busy as people’s lives are, both at work and at home, mobile access to your products and services is crucial. It’s imperative for end users to be able to research and place orders on the go. SMBs should optimize their eCommerce offerings to include simple user interfaces, fast mobile responsiveness, and quick load times. That’s right, today’s shoppers and buyers have a need for speed. Studies show that even a

    Make Product Information Crystal Clear

    To facilitate more conversions, SMBs should provide detailed product information so customers can make more informed decisions. According to a Sana survey, 37% of users cite poor product information as the number one reason not to trust a web store.

    SMBs can build trust with their customers by providing highly detailed product descriptions with plenty of supporting assets for users to peruse. These can include datasheets, informational videos, FAQs, infographics, or really anything that provides a full picture of your product or service. Transparency builds trust, and with millions of products floating in the eCommerce space, a little extra info can really make you stand out among the competition.

    NSO: Never Stop Optimizing

    Companies that lean heavily on customer analytics are 23 times more likely to outperform their competition. EComm success is about playing the long game, and that means going over your in-house customer data to identify where to improve and devoting resources to optimize the user journey.

    This is especially important to SMBs, as larger companies often have whole teams dedicated to improving customer experiences across all channels. One of the ways SMBs are getting ahead is through the use of AI. Today’s AI tools have the ability to analyze data at breakneck speeds, as well as deliver deep insights from customers’ online behavior, like past searches, clicks, purchases, and more. When fed into current data-filtering tools, this data can be used to improve site performance, boost conversion rates, and leverage customer behavior to refine your sales approach.

    Keep It Personal

    Currently, 84% of eCommerce businesses are making AI the top product in their own shopping carts. And that’s for a very good reason. Through advanced language models and machine learning, AI is already helping to pinpoint customer segments and personalize their customer journeys to their needs, whether that’s in the form of new product recommendations or better pricing.

    Within the last year, AI has been helping customers have better interactions with online storefronts with personalized recommendations in ways never thought possible, all thanks to machine learning.

    AI smart searching can provide recommendations based on offline buying habits. Don’t worry! AI is not standing behind you at the checkout line. Rather, advanced AI tools can tap into transactional data to help customers find additional products that are in line with their current searches. This can be used to find more affordable or better-quality items during a search and improve overall customer satisfaction.

    I had the pleasure of talking a bit about eComm success and the many ways to improve the customer journey with my good friend and cohost, Kat Macomson, Global Digital Marketing Manager here at Cisco. In fact, we dedicated a whole episode of our podcast, 404 Script Not Found, to discussing the latest trends in SMB marketing and technology, from AI to the latest in wearable tech. We hope you give it a listen!

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  • A new report offers insights for U.K. efforts to improve polluted water supply : NPR

    A new report offers insights for U.K. efforts to improve polluted water supply : NPR


    A new report offers insights for U.K. efforts to improve areas with polluted water supplies.



    PIEN HUANG, HOST:

    England’s land – so goes an old song – is green and pleasant, but for years, many of its rivers have been dirty and gross. That’s because of sewage discharge that causes pollution and has led to considerable controversy around the nation’s privatized water system. Now, a major new review is shaking up the industry and cleaning up the waterways, as Willem Marx reports.

    WILLEM MARX, BYLINE: Humans have lived near the River Kennet in the west of England for thousands of years. Today, so, too, does James Wallace, who’s shown me what was one of his family’s favorite swimming spots.

    (SOUNDBITE OF BIRDS CHIRPING)

    JAMES WALLACE: It is beautiful, but as we step towards the water edge, we can see this carpet going along the bottom of algae, which is snuffing out the opportunity for life. And it means that on the top, on the surface, we see a vibrant, healthy habitat, and beneath, we see a dead one. And that is because of sewage pollution.

    MARX: The pollution comes from a nearby sewage treatment plant, run by a company called Thames Water. It’s now nationally notorious. In May, it was fined nearly $165 million, a record, for discharging untreated sewage into rivers, with a separate fine for paying hefty but unjustified dividends to its shareholders.

    WALLACE: We’re seeing the places like this, which are highly protected, natural environment, are being trashed by corporate profits.

    MARX: Wallace runs an environmental campaign group called River Action and wanted me to see Thames Water’s nearby treatment plant, a few miles upriver.

    (SOUNDBITE OF FOOTSTEPS)

    WALLACE: How about I show you some of the wilder bits?

    MARX: Behind a green metal gate, the facility handles smelly household sewage and rainwater runoff. But as Britain’s population increases and its rainfall dwindles under climate change, pressure on the overall water system has increased, while spending on it has historically not.

    WALLACE: The system was designed to cope with it years ago, but not now. Because of a lack of investment across the industry, not just Thames Water, it means the whole of Britain is exposed to a serious crisis in water pollution.

    MARX: And after sewage started clogging the country’s waterways and stinking up shorelines, that systemwide crisis has prompted a massive public outcry. The U.K. was once known as the dirty man of Europe thanks to its industrial pollution. That improved with the introduction of environmental rules. But then Margaret Thatcher privatized the Victorian age system, and ever since, a couple dozen companies – of which Thames Water is the largest – have been responsible for providing fresh water and removing raw sewage. It’s a system that’s largely failing, says Bertie Wnek, an infrastructure expert at the policy consultancy Public First.

    BERTIE WNEK: What we have is a situation where companies have been kind of incentivized to bring on a load of debt onto the system over time, and we’re finding now that we’re sort of paying the price for that behavior.

    MARX: The U.K.’s water regulator had long prioritized low bills for customers, preventing companies from raising revenues as much as they wanted. So some like Thames relied instead on borrowing money to invest in new infrastructure and generate their profits, amassing huge debts along the way.

    HUGO TAGHOLM: This is both an environmental issue. It’s a health issue, but it’s also a financial scandal.

    MARX: Hugo Tagholm is a surfer and swimmer who led the campaign group Surfers Against Sewage. He’s now with the nonprofit Oceana and criticizes companies for extracting tens of billions of dollars from the industry as profits rather than reinvesting.

    TAGHOLM: This is something that’s enraged the public. The system needs, you know, massive investment, and that really should come from shareholders and the owners of those businesses rather than the customer.

    MARX: Many companies acknowledge investment is needed but argue responsibility for new funding should lie with regulators and political leaders, says Jeevan Jones, chief economist at the industry’s advocacy group, Water UK.

    JEEVAN JONES: The way to get investment is through clear regulation, strong steers from governments and a system that brings in the finance and the investment projects that upgrade those networks and increase our supply.

    MARX: For its part, Thames Water said in a statement this May that it takes its, quote, “responsibility towards the environment very seriously” and says the U.K.’s water regulator, quote, “acknowledges that we’ve already made progress to address issues raised.” Keir Starmer’s government has commissioned an independent report into these problems. The final findings come out this month and will likely suggest an entirely new system of regulation. That can’t come soon enough, says Bhikhu Samat, legal director at the U.K. law firm Shakespeare Martineau, where he specializes in water regulations.

    BHIKHU SAMAT: It’s really a great way for us as a nation to look at what our goals are with water scarcity and climate change impacting us hugely. The recess is well overdue.

    MARX: The water companies’ customers will hope any future changes could calm Britain’s troubled, sometimes dangerously dirty waters. For NPR News, I’m Willem Marx in Marlborough, England.

    Copyright © 2025 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.

    Accuracy and availability of NPR transcripts may vary. Transcript text may be revised to correct errors or match updates to audio. Audio on npr.org may be edited after its original broadcast or publication. The authoritative record of NPR’s programming is the audio record.

  • Safety vs Stress Signals: A Nervous System Reset

    Safety vs Stress Signals: A Nervous System Reset


    For the longest time, I believed health was about doing more. More supplements, more lab tests, more workouts, and more routines. I kept spreadsheets and detailed checklists of everything I was trying to do for my health. I thought if I just found the right combination and toughed it out long enough, I’d finally feel amazing.

    But what actually changed everything for me wasn’t another protocol. It was a simple mental reframe that shifted how I think about health, healing, and life in general. It was the idea of focusing on sending safety signals to my body, instead of trying to force it into submission.

    This mindset shift transformed the way I eat, move, rest, and even think. It helped me move out of a place of chronic low-level stress and into a state where healing actually became possible. If you feel stuck in a rut like I was, but can’t seem to pinpoint why, then read on!

    Understanding the Nervous System

    First, let’s take a look at the nervous system. Our nervous system operates in two main modes: sympathetic and parasympathetic. The sympathetic nervous system is responsible for the fight, flight, or freeze response. Our body activates this response when it senses danger or a threat. On the flip side, the parasympathetic system is responsible for rest, digestion, and healing.

    Thanks to modern life, many of us spend the majority of our lives stuck in sympathetic mode. Even if we don’t feel mentally stressed, our bodies might still be receiving signals that we’re not safe.

    I spent over a decade in that place. I didn’t understand that my constant doing, even the “healthy” stuff, was keeping me stuck and my body still didn’t feel safe enough to shift into healing mode. That’s where the concept of safety signals versus stress signals comes in.

    What Are Safety and Stress Signals?

    Stress signals are things that tell our bodies to stay on alert. These can be obvious mental stressors like arguments or deadlines, but also more subtle things. Under-eating, over-exercising, poor sleep, loneliness, negative self-talk, or even exposure to blue light at night send stress signals to our nervous system. 

    Safety signals, on the other hand, are cues that tell the body it’s okay to rest and repair. These include things like nourishing food, deep sleep, human connection, hydration, sunlight, gentle movement, and kind self-talk.

    When we focus on sending more safety signals, the nervous system can finally relax. And once it does, so many things start to improve, like our energy, digestion, mood, hormones, and even weight.

    Rebuilding Safety Through Nutrition

    One of the most powerful safety signals we can send to our body is through food. For a long time, I was under-eating, especially when I was trying to heal my thyroid and lose weight at the same time. I didn’t think of it as a stressor because I wasn’t (usually) skipping meals, but I wasn’t eating enough of what my body needed. 

    When we don’t eat enough, our body gets the message that food is scarce. It perceives this as a threat and raises stress hormones, like cortisol. So instead of healing and repairing, our nervous system is on high alert. Overeating also puts stress on the body, especially if we’re overeating high-calorie, low-nutrient, processed foods.  

    The shift happened when I started eating enough, especially focusing on protein, micronutrients, and minerals. I began to prioritize my first meal of the day, making sure it was packed with nutrients and protein, before I reached for any caffeine. I also stopped eating late at night, giving my body time to digest before bed.

    Instead of approaching food from a mindset of restriction or control, I started asking myself, How can I nourish my body today? That shift alone brought noticeable improvements in my energy, mood, and sleep.

    Sleep as a Safety Signal

    We all know sleep is important, but I didn’t realize how much my nervous system was suffering from inconsistent or insufficient sleep. As a mom to quite a few kids, I haven’t always been able to get a full 8 hours!

    Even skipping one hour of sleep can cause cortisol to spike and affect blood sugar and insulin. And when it comes to brain fog, some experts have compared just one night of six hours of sleep to being mildly intoxicated.

    Making sleep a priority, especially with an earlier bedtime and consistent wake-up time, made a big difference for me. I noticed improvements in my heart rate variability, resting heart rate, and overall sense of calm. This can be difficult to do for moms, but the idea is to make sleep a priority. For me this meant no more cleaning the kitchen late at night or browsing social media after the kids went to bed!

    Creating a calm sleep environment helped too. I turned my bedroom into a sleep oasis and kept it dark and cool with as little noise as possible. I reduced blue light exposure in the evening and found that my body started to naturally unwind and fall into deeper sleep.

    Light and Circadian Rhythms

    While I avoid blue light at night, it’s your friend during the daytime. Natural light is one of the most powerful but overlooked tools for supporting the nervous system.

    Getting sunlight in the morning helps set the body’s internal clock and supports melatonin production at night for better sleep. Getting sunlight in the middle of the day boosts mitochondrial health, improves nutrient absorption, and supports hormone balance. I try to get at least 10 minutes of morning sunlight within 30 minutes of waking, often barefoot so I also get grounding benefits. Then I’ll take a few short walks with my weighted vest or sit on a lounge chair to soak up the afternoon sun. 

    In contrast, blue light exposure at night tells the body it’s daytime, which can disrupt sleep and cause stress. I started using amber and red lighting in the evenings and wearing blue light blocking glasses when needed. I also switched to using warm light sources after sunset from lamps. These lamps are on a timer so I don’t even have to think about switching them on when the sun sets. 

    Simple shifts in light exposure help my body feel more in tune with its natural rhythms. Plus, it reduced the constant background stress I didn’t even know was there.

    Hydration and Mineral Balance

    Dehydration is another common but often ignored stress signal. When we’re even slightly dehydrated, our blood thickens, our energy drops, and our body perceives that something is wrong.

    But hydration isn’t just about drinking water. Our bodies need minerals, like magnesium, potassium, and sodium in order for water to actually be absorbed and used effectively. I started drinking mineral water in the morning, often outside in the sun. I also focus on staying hydrated between meals so that I’m not diluting my stomach acid needed for digestion. 

    Not only does it help support my nervous system, but I notice more energy when I hydrate with plenty of minerals. 

    Movement That Feels Supportive

    Getting enough water is important, but so is getting enough movement. Exercise can either be a safety signal or a stress signal, depending on what our body needs at a given time.

    When I was deeply stressed, intense workouts made things worse. My body craved gentle movements, like walking, swimming, or stretching. Over time, as my nervous system stabilized, I slowly reintroduced strength training and resistance exercises. Now you’ll find me doing sprints on the track field. 

    My mindset has changed so I see movement as another way to support my body, not punish it. I aim for regular walks, mobility work, and body-friendly ways of moving throughout the day. There’s a time and a place for more intense exercise, but it can be too much when we’re in nervous system overload. 

    Environmental and Emotional Signals

    Even if we’re eating well and sleeping enough, our environment still sends signals to our nervous system. Synthetic fragrances, harsh cleaning products, synthetic clothing, and even clutter can all act as subtle stressors.

    Our inner dialogue matters too. The way we speak to ourselves, whether with criticism or compassion, has a direct impact on how safe our nervous system feels. I noticed that I was saying things like “my body is attacking itself.” 

    When I noticed negative thoughts, I asked, Would I say this to my child or my best friend? If not, it didn’t belong in my inner world either. Instead, I shifted my mindset to say something like, “My body is healing.” These shifts helped me create more safety from within.

    Connection, Joy, and the Subtle Signals

    Human connection is another deeply powerful safety signal. Eye contact, laughter, touch, and presence all tell our bodies we’re safe and supported.

    Joy and finding happiness in even the little things in life are important here too. Things like singing, dancing, warm baths, humming, stretching, or even just watching the sunset are all ways to nurture the nervous system. The vagus nerve, which plays a big role in parasympathetic activation, responds to these small, joyful acts.

    I also began to think about how my home environment could feel more supportive. I swapped harsh lights for gentle ones, removed synthetic fragrances, and made my bedroom a cozy space that truly felt safe. 

    Final Thoughts on Safety Signals

    The most important thing I’ve learned is that our bodies are always on our side. They are constantly working to protect us, even when it doesn’t feel that way. When we learn to communicate with our body instead of trying to fix or force it, everything changes for the better.

    If you’re just starting on this path, I would encourage you to choose one small thing. Get morning sunlight. Drink mineral-rich water. Go to bed 30 minutes earlier. Eat a protein-rich breakfast. Whatever feels manageable and kind to your body. 

    It’s not about doing more, but listening more to what our body is telling us.

    What are some ways you support your nervous system health? Leave a comment and let us know!

  • Unlocking DMSO — The Forgotten Molecule That Makes Drugs Work Better, Safer, and Faster

    Unlocking DMSO — The Forgotten Molecule That Makes Drugs Work Better, Safer, and Faster


    DMSO is a remarkable naturally occurring substance that (provided it’s used correctly1) safely and rapidly improves a variety of conditions medicine struggles with — particularly chronic pain. For example, thousands of studies show DMSO treats a wide range of:

    • Injuries such as sprains, concussions, burns, surgical incisions, and spinal cord injuries (discussed here).

    • Strokes, paralysis, many neurological disorders (e.g., Down syndrome and dementia), and numerous circulatory disorders (e.g., Raynaud’s, varicose veins, or hemorrhoids), which were discussed here.

    • Chronic pain (e.g., from a bad disc, bursitis, arthritis, or complex regional pain syndrome), which was discussed here.

    • Many autoimmune, protein, and contractile disorders, such as scleroderma, amyloidosis, and interstitial cystitis (discussed here).

    • Head conditions, such as tinnitus, vision loss, dental problems, and sinusitis (discussed here).

    • Internal organ diseases such as pancreatitis, infertility, liver cirrhosis, and endometriosis (discussed here).

    • A wide range of skin conditions, such as burns, varicose veins, acne, hair loss, ulcers, skin cancer, and many autoimmune dermatologic diseases (discussed here).

    • Many challenging infections, such as shingles, herpes, chronic ear or dental infections, and osteomyelitis (discussed here).

    • Cancers and many complications from the illness and its treatments (discussed here).

    In turn, since I started this series, it struck a chord, and I have received over 2,000 reports of remarkable responses to DMSO, and many readers have had for a variety of “incurable conditions.”

    This begs an obvious question — if a substance capable of doing all of that exists, why does almost no one know about it? Simply put, like many other promising therapies, it fell victim to a pernicious campaign by the FDA, which kept it away from America despite decades of scientific research, congressional protest, and thousands of people pleading for the FDA to reconsider its actions. Consider for example, this 60 minutes program about DMSO that aired on March 23, 1980:

    Video Link

    Video Link

    Understanding DMSO’s Combination Potential

    DMSO’s effectiveness in treating a wide range of illnesses stems from its unique and diverse properties, many of which appear to target the root causes of disease — such as enhancing parasympathetic activity, improving circulation, regenerating senescent cells, providing potent anti-inflammatory effects, and blocking pain conduction. Sadly, despite hundreds of studies demonstrating these promising characteristics, the FDA has refused to recognize all but one property of DMSO.

    In pharmacology, DMSO is often referred to as a “vehicle” that helps other drugs get into the body. Because of this, while DMSO only has one approved (intravesical) use in the United States, a variety of drugs are on the market that use DMSO as a “vehicle” to transport them in the body.

    In short, when DMSO is given alone, it is “unsafe” and “unproven” but when combined with a patentable drug, it suddenly becomes “safe and effective.” Likewise, in package inserts, DMSO is typically described as a safe and inert ingredient (despite it often being the primary “active ingredient”).

    DMSO’s ability to serve as a drug delivery system is due to its being a potent solvent with a variety of unique properties.

    • Membrane permeability — DMSO will pass through biological membranes without damaging them, which is extremely unusual.2 This property is believed to be due to its exchange and interchange with water in biological membranes.3 In addition to not harming the skin, when tested with other substances that could enter the brain, DMSO was not observed to alter the cells lining the blood-brain barrier or the brain tissue.4

    • Rapid distribution — Once it contacts the skin, DMSO rapidly spreads throughout the body. Within an hour of being applied to the skin, it can be found within the bones and teeth.5 Interestingly, DMSO does not penetrate tooth enamel or nails, which may explain why certain conditions affecting these structures require different approaches.6

    • Solvent properties — DMSO is a highly potent solvent that can dissolve a wide range of polar and non-polar substances (and hence is sometimes used to solubilize other drug products). If a substance is dissolved within DMSO, DMSO can typically bring it into the body. While a few other substances can also serve as vehicles, DMSO is the most potent in pharmacology (e.g., DMSO is more effective than propylene glycol at delivering topical steroids into the body7).

    • Enhanced circulation and cellular transport — Beyond simply transporting substances into the body, DMSO also greatly increases circulation. By taking the place of water (as it is small, can form hydrogen bonds, and is relatively polar) while being both fat and water soluble, it changes the permeability of the cell membrane, allowing new things to enter the cell and waste products to leave the cells.

    As a result, DMSO is able to both spread what it transports throughout the body and significantly enhance the body’s innate ability to circulate what has already been absorbed (including to previously inaccessible areas).

    This combination of properties enables the topical administration of drugs that would normally require injection, and in many cases, can significantly increase their potency because it penetrates deep regions of the body that pharmaceuticals typically have difficulty entering, or because it bypasses the cellular barriers that normally exclude foreign substances.

    In turn, lower doses of drugs can frequently be used (reducing their toxicity) because they become more potent, and because DMSO combinations can be locally applied to bring a drug to a target region, rather than taking a standard oral dose that raises the entire body’s target concentration.

    • Specialized DMSO pharmaceuticals — These properties allow well established drugs to be combined with DMSO. For example, NSAIDs (which are also used to treat pain and musculoskeletal injuries) have a variety of side effects when consumed orally (e.g., fatal NSAIDs gastric bleeds killed over 16,000 Americans in 19998). However, when combined with DMSO, NSAIDs can be applied topically to the site of injury, thereby avoiding the risks of oral NSAID consumption.

    One FDA-approved drug (Pennsaid) does just that, and in clinical trials, it was found to have minimal systemic toxicity. DMSO significantly enhances the efficacy of diclofenac (Pennsaid’s NSAID) while exhibiting much lower toxicity compared to oral diclofenac.9,10,11,12

    Many other FDA approved pharmaceutical products utilizing DMSO further demonstrate its therapeutic versatility:

    ◦ Mekinist, a targeted cancer therapy, uses DMSO to stabilize the drug and enhance its water solubility, possibly increasing tumor penetration.13

    ◦ Prochymal, a stem cell product for preventing tissue rejection, uses 10% DMSO to preserve stem cells, as do many other stem cell products.14

    ◦ Onyx, a liquid injected into blood vessels to seal leaks, uses DMSO to dissolve the polymer so it remains liquid until reaching problem areas. DMSO is chosen because it’s a uniquely safe substance capable of this function.15

    ◦ Viadur is a non-degradable implant for prostate cancer containing Lupron dissolved in DMSO, designed to slowly release Lupron over a year.16 DMSO is essential because Lupron is otherwise difficult to dissolve, and DMSO preserves its stability while being nontoxic.

    Note: Lupron is an incredibly toxic hormone eliminating drug used for prostate cancer which was adopted by urologists due to it being incredibly lucrative (which then led to it being repurposed for many other areas of medicine such as gynecology and blocking puberty in transgender children).

    Critical Considerations

    DMSO’s function as a vehicle and potentiator has enabled a variety of innovations for common medical therapies (e.g., pain-killers, antibiotics, and chemotherapy), which has inspired many others to experiment with these combinations. However, for anyone planning to do this, it is critical to understand the safety precautions that must accompany using DMSO in this manner.

    • Contamination risk — One of the major risks of DMSO is its potential to exacerbate the effects of a toxic substance already present in the skin, so it is crucial to clean the skin thoroughly before applying DMSO. The original investigator of DMSO learned this lesson the hard way when researching toxic pesticides.17

    [Herschler] wanted to investigate whether certain highly toxic pesticides were soluble in DMSO. The researcher felt how soluble they were when he sprayed some of the solution onto his skin. DMSO transported the poison into the body within minutes. The poison worked: Herschler temporarily suffered from impaired consciousness and shortness of breath.

    Remarkably, despite the immense potential harm, serious incidents are extremely rare, suggesting either that users are consistently careful about cleaning skin prior to DMSO applications or that the actual risk is limited to highly toxic substances.

    • Potentiation effects — Many agents become significantly more potent when mixed with DMSO, and in a few reports made rare side effects typically seen at higher doses manifest (something which has occasionally been reported with the more toxic antibiotics like fluoroquinolones or certain chemotherapy drugs).

    With natural substances, this is generally not problematic (as their potency and toxicity are typically much less than pharmaceuticals). Still, it remains a real consideration (although I have not come across any reports of this injuring someone).

    • Size limitations — While DMSO can draw things inside the body, it can only do so for smaller molecules, with the size limit thought to be around 500 daltons (although there are numerous examples of larger drugs also being transported).

    For this reason, DMSO tends to work well as a vehicle for individual drugs or chemicals but not larger proteins (e.g., peptides). Likewise, pathogenic organisms are far too big for DMSO to transport, so areas of application do not need to be disinfected prior to application.

    Note: Below the skin, the transportation limit is much higher (e.g., evidence suggests DMSO can bring molecules larger than 70,000 Da through the blood-brain barrier, opening even wider possibilities for intravenous applications).18

    • Purity requirements — When making DMSO combinations, it’s essential to obtain pure ingredients, as many pharmaceutical and supplement preparations contain multiple ingredients beyond the primary active compound

    Note: One of DMSO’s most promising combinations is with a common dye (hematoxylin) as this combination selectively targets tumors with no toxicity to normal tissue and has remarkable efficacy against a wide range of cancers. Unfortunately, hematoxylin is often mixed with heavy metals (to better stain tissues), illustrating the need to ensure pure substances with DMSO.

    • Leaching — As a solvent, DMSO can leach toxic chemicals (e.g., those added to the surfaces of plastics) and hence later bring them into the body. For this reason, it is advisable to avoid storing DMSO in plastic that is not DMSO resistant and to avoid mixing or preparing DMSO with plastic tools.

    In most cases, DMSO only leaches plastic at concentrations about 20%, so if DMSO is diluted before putting it in contact with plastic many of these issues can be avoided. Likewise, many DMSO compatible materials exist for preparing DMSO combinations — all of which is discussed further here.

    Note: Most implanted medical devices are not at risk of DMSO leaching them as it dilutes far below 20% by the time it reaches them and can contact their plastic components. The one exception are within dental implants, and for that reason, DMSO mouthwashes must always be sufficiently diluted.

    DMSO Drug Interactions

    Given DMSO’s ability to potentiate pharmaceuticals, a critical question arises: is it safe to take alongside other drugs? The answer is nuanced:

    • What we know — Most pharmaceutical interactions, unfortunately, have not been studied. Fortunately (particularly since over 61% of Americans are on at least one medication19), significant reactions are rarely reported.

    Generally speaking, the risk for potentiation is stronger the closer they are taken together (particularly when mixed together in an IV infusion) so it is generally advised to space DMSO and a pharmaceutical by at least two hours, and in the case of more toxic ones (e.g., fluoroquinolones and certain chemotherapies) by at least two days.

    Note: DMSO can also mitigate many pharmaceutical toxicities, such as gentamicin’s kidney toxicity20 or many injuries caused by chemotherapy.

    Most of the research into DMSO’s interactions was conducted during the initial trials in the 1960s, where it was discovered DMSO significantly potentiated alcohol and also potentiated barbiturates, corticosteroids, insulin, digitalis, nitroglycerin, quinidine sulfate, and chemotherapy21 (leading to lower doses sometimes being needed).

    Since then, DMSO has also been observed to potentiate certain opioids (e.g., morphine patches), NSAIDs, anticonvulsants (e.g., gabapentin), and certain sedatives (e.g., trazodone). Users typically do not report potentiation of anticoagulants; however, as a serious risk might exist, it is advisable to monitor your coagulation parameters when using both concurrently.

    Note: Insulin potentiation is hypothesized to result from DMSO’s protein refolding capacity restoring the functionality of insulin receptors.22

    Conversely, DMSO has also been observed to reverse the effects of Botox, likely by neutralizing the toxin induced paralysis.

    Therapeutic Synergies

    Over the years, many remarkable pharmaceutical DMSO combinations have been developed for a wide range of medical applications. These include:

    • Antibiotics — Antibiotic resistance is a major problem in medicine. However, when combined with DMSO, many organisms that are chronic and debilitating or life threatening (e.g., tuberculosis) lose their resistance to antibiotics.

    DMSO also makes it possible to reach infections such as those within the bones that are normally difficult to reach and otherwise require maintaining very high blood concentrations of the drugs to ensure this result. Finally, in many cases (both for cost and to protect the gut microbiome) being able to topically apply an oral or IV antibiotic can be immensely advantageous (e.g., for mastitis or Lyme disease).

    • Antifungals — Fungal infections are often located in areas that topical and oral antibiotics have difficulty penetrating. However, research shows combining an antifungal with topical DMSO can reach those infections and there are many reports of multiyear fungal infections quickly resolving from this combination.

    • Herpes and shingles — Some of the most potent antiviral medications have difficulty penetrating through a lesion to where the virus resides. However, once combined with DMSO they do, and many clinical trials have proven the efficacy of these antiviral combinations.

    • Corticosteroids — For issues within the body, steroids (which have significant systemic toxicity) must be injected or taken orally. When combined with DMSO, this is often no longer needed, and as DMSO potentiates steroids, much lower and far less toxic doses can be taken to address an autoimmune or musculoskeletal issue.

    • Chemotherapy — By potentiating chemotherapy, DMSO has been proven to cure chemotherapy resistant cancers, and in many cases does so with much lower doses being needed.

    Recently, owing to the emerging popularity of using ivermectin for treating cancer (which sometimes produces spectacular results but typically fits best as a complementary therapy), physicians have begun combining ivermectin with DMSO into a paste and topically applying it over tumors. While data is limited, this appears to consistently work, and sometimes produces dramatic responses like this one James Miller MD recently shared with me:

    “I had a patient with a thoracic sarcoma that was debilitatingly painful with growth through a couple of ribs and metastases to his skull base that became basically pain free after 2 days of topical DMSO-ivermectin. At his 2.5 week follow up, he was completely pain free and had returned to playing racketball.”

    Note: Nothing comparable to do this can be done with conventional cancer options (and given the severity of that situation, what would be used is also fairly toxic).

    Conclusion

    As so many things can be combined with DMSO, the incredible things we’ve seen so far are only the tip of the iceberg, and only the most preliminary (but highly encouraging) data exists on many of them, as there is so much to research. For example, DMSO combinations have been shown to effectively treat a wide range of eye issues (e.g., eye strain, macular degeneration, glaucoma, and cataracts), traumatic injuries (e.g., whiplash) tinnitus, uncomfortable scars, neuropathic pain and Lyme disease.

    Likewise, DMSO combination therapies are not restricted to pharmaceuticals, and as such, over the years, the DMSO community has discovered hundreds of incredible natural DMSO combinations that revolutionize natural medicine.

    Stanley Jacob, the father of DMSO who devoted his career to advancing the science of it, was driven by the recognition DMSO was not a new drug, but rather, like penicillin, a new therapeutic principle which redefined how medicine could be practiced. Fortunately, due to an extraordinary confluence of circumstances, we have now arrived in an era where it is at last (after more than a century) no longer possible to suppress natural healing methods.

    People around the world are at last awakening to the Forgotten Sides of Medicine and the realization that the ways to find the cures we need is not “more research” but rather rediscovering what was already found (but not possible to profit off of). This is an incredibly exciting time and I am immensely grateful to be part of it with you.

    Author’s Note: This is an abridged version of a longer article about DMSO combination therapies which goes into greater detail on the points mentioned here, many of the other combinations not covered (e.g., for tinnitus or vision loss), and provides guidance for preparing the combination therapies. That article, along with resources and protocols for obtaining and using DMSO can be read here.

    A Note from Dr. Mercola About the Author

    A Midwestern Doctor (AMD) is a board-certified physician from the Midwest and a longtime reader of Mercola.com. I appreciate AMD’s exceptional insight on a wide range of topics and am grateful to share it. I also respect AMD’s desire to remain anonymous since AMD is still on the front lines treating patients. To find more of AMD’s work, be sure to check out The Forgotten Side of Medicine on Substack.

    Test Your Knowledge with Today’s Quiz!

    Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

    What’s the most effective way to build strength with dead hangs while avoiding fatigue?

    • Perform one long hang session each day, focusing on maximizing muscle endurance and upper body strength
    • Combine dead hangs with high-intensity weightlifting sessions weekly to accelerate overall strength gains
    • Incorporate short, consistent hangs throughout the day, paired with targeted wrist and grip-specific exercises

      Short, consistent hangs throughout the day, combined with wrist and grip exercises, build full-body strength and resilience without causing fatigue. This sustainable approach maximizes benefits while keeping you energized. Learn more.

    • Focus on a single extended hang session every few days, prioritizing recovery to prevent muscle overtraining



  • Cisco Services and Support Demos at Cisco Live: A Recap!

    Cisco Services and Support Demos at Cisco Live: A Recap!


    What an incredible time we had at Cisco Live in San Diego recently! For those who joined us, you know Cisco Customer Experience (CX) brought its A-game with a lineup of interactive demos designed to help you tackle your biggest IT challenges and achieve your business goals. Whether you’re looking to build AI-ready data centers, create future-proof workplaces, or strengthen digital resilience, we had something for everyone.

    If you couldn’t attend, don’t worry—we’ve got you covered with a quick recap of demo highlights from the World of Solutions.

    At its core, CX is here to help you optimize your IT environment, maximize your investments, and drive real business outcomes. From simplifying IT operations and keeping networks running smoothly to accelerating transformation with automation and expert support, we’ve got the solutions you need to succeed.

    Here’s a look at some of the exciting demos we showcased at Cisco Live this year:

    AI-Ready Data Centers

    • AI Data Center Services: We demonstrated how to modernize data centers for the demands of AI. From implementation to optimization to AI-powered support, these services are designed to help you stay ahead in the AI era.

    Future-Proof Workplaces

    • Workplace Modernization Services: Attendees got a firsthand look at how Cisco Services can help deploy and optimize workplace technologies like Cisco Spaces, SD-WAN, Wi-Fi 7, and Webex. Plus, with AI-powered support, operations stay resilient and ready for whatever comes next.

    Digital Resilience

    • AI-Powered Support for Uptime and Risk Reduction: These demos highlighted how modern AI-powered support can minimize downtime and proactively address security risks with assessments, mitigation strategies, and fast remediation.
    • Accelerate Resiliency with Professional Services: We showed how our expert-led design, deployment, and optimization services help boost assurance, observability, and security, keeping your business resilient and ready.

    Missed Cisco Live? No Problem!

    If you couldn’t make it to the event, no worries! We’re always here to help you explore how Cisco Customer Experience can support your IT environment and business goals.

    Curious to learn more? Reach out to your Cisco Account Executive or contact us to start the conversation.

    We can’t wait to help you transform what’s next for your business

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  • States sue to stop health data sharing with DHS : NPR

    States sue to stop health data sharing with DHS : NPR


    California Attorney General Rob Bonta at a news conference in San Francisco on Dec. 4, 2024. Bonta is leading 20 state attorneys general in a lawsuit seeking to block federal health officials from further sharing Medicaid data and DHS from using it for immigration enforcement.

    California Attorney General Rob Bonta at a news conference in San Francisco on Dec. 4, 2024. Bonta is leading 20 state attorneys general in a lawsuit seeking to block federal health officials from further sharing Medicaid data and DHS from using it for immigration enforcement.

    Jeff Chiu/AP


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    Jeff Chiu/AP

    Twenty states, led by California, sued the Trump administration Tuesday after federal health officials shared sensitive data about Medicaid recipients with the Department of Homeland Security, which oversees immigration enforcement.

    “The Trump Administration has upended longstanding privacy protections with its decision to illegally share sensitive, personal health data with ICE,” said California Attorney General Rob Bonta in a statement announcing the lawsuit.

    “In doing so, it has created a culture of fear that will lead to fewer people seeking vital emergency medical care,” Bonta said.

    A person pushes a shopping cart up a refrigerated foods aisle at a grocery store.

    The data transfer, which happened last month, was first reported by The Associated Press. Top Health and Human Services officials directed the Centers for Medicaid & Medicare Services (CMS) to share data with DHS from California, Illinois, Washington and Washington, DC, about millions of their Medicaid recipients, according to the AP’s report.

    Those jurisdictions allow some low-income immigrants, including some without legal status, who do not qualify for Medicaid to access state-funded health programs.

    States routinely must share extensive data about Medicaid enrollees with CMS, including names, addresses, Social Security numbers, immigration status and healthcare information — but say that data is supposed to stay confidential.

    The suit, which was filed in federal court in San Francisco, asks the court to stop HHS from sharing Medicaid data with any other federal agency and to stop DHS, any other federal agency, or the White House’s Department of Government Efficiency (DOGE) from using the data for immigration enforcement or “population surveillance.”

    It also asks the court to order the “impoundment, disgorgement, and destruction of all copies of any Medicaid data containing personally identifiable, protected health information that has already been unlawfully disclosed to DHS and DOGE.”

    Bonta and almost all the other state attorneys general bringing the federal lawsuit are Democrats.

    DHS spokesperson Tricia McLaughlin sent NPR a statement that said, in part: “CMS and DHS are exploring an initiative to ensure that illegal aliens are not receiving Medicaid benefits that are meant for law-abiding Americans.”

    The Department of Health and Human Services said it does not comment on litigation, but last month, spokesperson Andrew Nixon said in a statement that the data transfer was legal, and that CMS is “aggressively cracking down on states that may be misusing federal Medicaid funds to subsidize care for illegal immigrants.”

    “This oversight effort — supported by lawful interagency data sharing with DHS — is focused on identifying waste, fraud, and systemic abuse,” Nixon said in the same statement. “We are not only protecting taxpayer dollars — we are restoring credibility to one of America’s most vital programs.”

    All states, however, receive emergency Medicaid funds that reimburse hospitals for emergency care regardless of someone’s immigration status.

    The lawsuit comes the same day the Senate passed deep cuts to Medicaid and other federal benefit programs in President Trump’s signature domestic policy bill. The sweeping bill now heads to the House for a final vote.

    The Senate side of the U.S. Capitol is seen in Washington, D.C., early Monday, June 30, 2025, ahead of a final vote on President Trump's signature domestic policy bill.

    The other states joining the lawsuit are Arizona, Colorado, Connecticut, Delaware, Hawaii, Illinois, Massachusetts, Maine, Maryland, Michigan, Minnesota, Nevada, New Jersey, New Mexico, New York, Oregon, Rhode Island, Vermont, and Washington.

    The Trump administration, led by the DOGE effort, has taken unprecedented steps to access and aggregate data across the federal government, and more recently, from states. Critics have raised security, privacy and legal concerns about the effort, and there are more than a dozen federal lawsuits against the administration alleging privacy law violations.

    “It has been widely reported that the Department of Government Efficiency (DOGE) has been amassing federal benefit data, such as Social Security recipient information, and individuals’ tax information, to build a searchable database of Americans’ information for several purposes, including to assist ICE in immigration enforcement actions,” the lawsuit said.

  • Your Key to Body Image Freedom

    Your Key to Body Image Freedom


    I was 13 when I went on my first diet.

    I had been struggling with my weight for about six years, and my obsession with how I looked was starting to dominate my life.

    I only had two to three shirts that I felt comfortable in. The only thing that mattered was that they didn’t make me “feel fat.” Even those chosen shirts were always under my West 49 sweater, for extra coverage.

    The cherry on top of this presentation was my slouched shoulders—a defense mechanism to protect against exposing my “man boobs,” the body part that had dynastic reign for being my biggest insecurity.

    The way I viewed my body governed my self-worth.

    I felt that my body held me back from enjoying countless moments of my life, and by the ripe age of 13, I decided I was sick of it.

    I figured the only way I could change this purgatory was by changing my body.

    I started exercising three to four times a day. For my first two meals a day, I drank a sludge of water mixed with “weight loss smoothie powder” (really just a glorified protein shake). Whenever I “cheated,” I punished myself the next day by eating even less or exercising even more.

    In about 5 months, I lost 60 lbs. One third of my body weight to be exact.

    This was how I spent the summer transitioning from elementary school to high school. Counting calories over making memories.

    To no surprise, this was met with endless praise. And it felt good. Scratch that, it felt incredible.

    I had experienced both sides now: One where I felt valueless because I was in a fatter body, and one where I felt accepted and prized because I was in a thinner body.

    In another version of this story, I might’ve learned something from my newly widened perspective: I might’ve gained empathy, seeing the unfair stigma projected at people in larger bodies. I might’ve gained bravery, advocating for more body acceptance, regardless of someone’s size.

    But instead, I participated in the problem.

    I built up the identity of being a “former fat person” who is proof that “anybody can lose weight.”

    However, as this script typically goes, over the next few years, I gained a lot of the weight back.

    This sent me into a depression. I felt like I had lost my value; like I had won the lottery and blew through my fortune.

    That was the pattern I repeated for almost 15 years.

    Until I stumbled on something called “body neutrality.”

    For me, adopting a more body-neutral approach created a paradigm shift—it offered a way to uncouple my appearance with my happiness. It also caused me to ask some deep questions about my body, and the kind of life I wanted.

    Questions like:

    “Do I want my self worth to be defined by my external appearance?”

    “Do I want to continue this cycle—and potentially pass it on to any future kids I might have?”

    “What would my life look like if I fought to value myself for who I am as opposed to what I look like?”

    My answers weren’t immediately clear. But body neutrality created an opportunity to step off the hamster wheel of chasing aesthetic goals—and finally, truly reflect.

    In this article, I’ll walk you through the process of adopting a more body neutral approach to your own self image and self-care.

    You’ll learn:

    • What body neutrality is
    • How to think about your body and your health—in a way that isn’t dependent on appearance
    • Five actionable, body neutral strategies you can apply today—if you want to stop letting your weight, size, or shape dictate your happiness

    Let’s begin.

    What is body neutrality?

    Body neutrality is a mindset that encourages you to value how your body functions and feels over how it looks. This perspective helps you develop self-acceptance, while still working to care for yourself in ways that promote overall health.

    In practice, this looks like:

    ✅ You exercise and eat nutritiously—not because it makes you look a certain way—but because it makes you feel good.

    ✅ You still have treats (because life is too short to be deprived of pizza!) but you don’t eat them to excess because they don’t make you feel the best, physically.

    ✅ You wear clothes and celebrate your appearance in ways that feel authentic, but how you “display” yourself isn’t the foundation of your self-worth.

    ✅ You don’t always love all aspects of your body, but you don’t let that stop you from enjoying your life; Improving your appearance doesn’t “earn” you the right to be happy.

    ✅ You might still care about how you look, but you broaden your self-concept so it also includes your values and your inherent worthiness as a human.

    I value seeing friends and family. I value playing rec sports. I value new experiences.

    When I’ve been heavier, I’ve neglected these things in favor of isolating myself.

    “I’ll do them again when I lose weight” is something I’ve uttered to myself more times than I can count.

    Body neutrality helped me realize I still deserved these things—no matter how I looked.

    Everyone can benefit from body neutrality.

    Body neutrality isn’t just for people in larger, or otherwise marginalized bodies.

    It’s also useful for people with “ideal bodies,” who’ve been the recipients of validation and privilege because of the way they look.

    “I’ve worked with clients who are fairly satisfied with their appearance, but they still struggle with their body image because their self-worth relies on it,” says Shannon Beer, registered nutritionist and body image coach.

    People with idealized bodies sometimes aren’t living the life they want either, because they have to exhaust their energy to maintain an image of “perfection.”

    (If you want to know what kind of sacrifices it takes to meet those “ideal” standards, check out: The cost of getting lean: Is it really worth the trade-off?)

    “The ‘meh’ is the magic.”

    That’s a quote from Jessi Kneeland, body neutrality coach and author of Body Neutral: A Revolutionary Guide to Overcoming Body Image Issues, when they sat down with some PN coaches to talk about body-neutrality.

    (Want to listen in on the whole conversation? Watch it here: PN Coaches discuss body neutrality and negative self-talk)

    The goal with body neutrality isn’t to love your body and all of its parts all of the time. Nor is it to be so toxically positive that you ignore real—and sometimes negative—feelings about your body.

    That just isn’t realistic for most people.

    Instead, an underrated goal is to feel sort of… meh.

    You’re not overly glorifying or criticizing your body; its appearance just doesn’t hold that much importance.

    Self-hate to self-love process. ... starting with: 1. Super extra really hate self 2. Hate self fairly strongly 3.Kinda hate self 4. Meh 5. You know what, self, you're not complete grabage 6. Hey you, you deserve some care, don't ya? 7. Learning what makes me feel good makes it easier to feel good! 8. Maybe, eventually, I'll get to "I love myself wholly and I'm full of sparkles and cool stuff."Sometimes, you just have to get to "less hate"... one step at a time.

    When you’re used to hating your body, getting to neutral (or ‘meh’) can actually be hugely freeing. From there, you may learn to appreciate yourself in a deeper, less appearance-centric way.

    In practice, you may love certain parts about your body—but also feel ambivalent or mildly negative about other parts.

    For example, you may see your stomach and feel ashamed because you don’t like what you see.

    This feeling is uncomfortable, but it’s not “right” or “wrong.” You just don’t want that feeling to dictate your behavior. (Such as seeing your stomach and then saying, “Alright, I’m not going out tonight,” or, “Diet starts tomorrow!”)

    To give you a personal example:

    As a dude living in North America, I feel pretty ‘meh’ about being 5’9” tall.

    Would I love to be 6’2”?

    Sure.

    But I’m not 6’2”—and I can’t change that. My height won’t ruin my day and I surely won’t be depriving myself from the things I enjoy most in this life because of it.

    Body neutrality and aesthetic goals

    Some people worry that if they adopt a more body neutral approach to their health and fitness, it means they have to relinquish any desire for physical change.

    They also might worry that being more body neutral might make them lose certain aspects of their appearance that they like (such as muscular legs or a slim torso).

    Here’s the thing: Body neutrality advocates for health.

    Being body neutral doesn’t mean your body can’t change.

    It just means your self-worth isn’t dependent on that change, and that your whole life isn’t consumed by the pursuit of a physique goal.

    If you’ve been starving yourself and overexercising to the point of burnout, body neutral principles will encourage you to disengage from those extreme activities in the pursuit of a specific physique.

    If you’ve been overeating and avoiding exercise because you can’t stand your body, body neutral principles will encourage you to tune into your genuine sense of care and love for yourself, and help you choose food and movement that support your body—regardless of its shape.

    In this sense, body neutrality can have a balancing effect on health and fitness behaviors, and, according to Beer, is unlikely to take away from physical health, if applied correctly.

    Plus…

    There’s nothing inherently wrong with having an aesthetic goal.

    Body neutrality rejects physical or aesthetic change only if it’s to the detriment of your overall mental, emotional, social, physical, and existential health.

    5 things you can do today to be more body neutral

    Congratulations: Just setting the intention to step away from an appearance-centric approach to health and fitness is a great start.

    But, ultimately, it’s only action that creates deep, lasting change.

    So, here are five tangible strategies you can work on immediately to develop a more body neutral approach.

    Strategy #1: Do the things you love today.

    Stop waiting to achieve the “ideal” body in order to be able to enjoy your life, and start doing more of what you love now.

    Start with something easy that you tend to stop yourself from doing when you feel insecure about your appearance.

    When I was in my worst spots, I stayed inside too much—even though I love being outside. It might sound silly but even reading outdoors in nice weather was helpful for me.

    The point is: It can be that small.

    Find one thing you’ve deprived yourself of in the past and do it—even if it’s a small dose, regardless of how you feel. Re-teach yourself that you don’t need a certain body shape or size to allow joy into your life.

    (If you want more ideas on how to stop thinking you’re simply [insert thing you think you need] away from being happy, check out: “I’ll be happier when I lose weight” is a recipe for regret. Here’s the counterintuitive solution)

    Strategy #2: Set body-neutral goals.

    This is a gamechanger in my coaching experience. I’ve seen clients transform their relationship with exercise when they focus more on what they can do as opposed to how they look. “I feel so much better but I haven’t lost any weight,” is a sentence I’ve heard repeatedly.

    When you’re overly appearance-centered or focused on weight, you risk missing other indicators of progress—like how good you feel.

    If your fitness goals tend to be aesthetic-centric, try setting a goal that has nothing to do with how you look.

    This can look like:

    ▶ Setting strength and performance goals in fitness (such as beating a deadlift PR, or a sprint time)

    ▶ Practicing slow, mindful eating at more meals (if you usually inhale your meals in seven minutes tops, see if you can make a meal last 20 minutes, chewing your food well and savoring each bite)

    ▶ Working to develop a new a skill in the gym (like your first pull-up, or a cool Olympic lift, like a clean and jerk)

    None of these depend on your appearance; They’re all focused on what you can do. (And chances are, you’ll feel more empowered than ever when you start achieving them.)

    Strategy #3: Curate your environment.

    Take control of the parts of your environment that feed the body-image obsessed wolf. Starve that beast wherever you can.

    Here are some ideas:

    ▶ Unfollow social media accounts that prey on insecurity or promote unrealistic ideals. Follow more that are body-neutral, or inspire other aspects of your personality (like comedy, or crafting).

    ▶ See what it’s like to reduce your exposure to your own appearance. This can look like having fewer mirrors (or covering some up for a period of time), or turning off the self-view on Zoom.

    ▶ Consider ditching the scale. Most people struggle to stay “neutral” about whatever number that shows up.

    ▶ Set boundaries around body talk. Some environments are rife with commentary about body hang ups or goals. If someone begins talking about their new weight loss diet or “disgusting gut,” try changing the topic, or just exit the conversation. Eventually, people will realize you’re not the right audience.

    Strategy #4: Find your people.

    Body neutrality won’t be the most common approach you’ll run into in the fitness world.

    But, intentionally seeking out and surrounding yourself with more body neutral folks can keep you from constantly getting sucked back into an appearance-centric mindset.

    There are body neutral, body positive, or HAES (health at every size) community groups all over social media and the internet, and this can be parlayed into finding local groups near you too.

    Seeking out these spaces will only provide more support—and positive momentum—as you pursue a more body neutral approach.

    Strategy #5: Strive for improvement, not perfection.

    You don’t need to be a body-neutral icon or master. The expectation is not that you 100 percent divest from focusing on your appearance.

    Body neutrality exists on a continuum.

    Assess where you are right now in terms of how appearance-centric you are when it comes to health and fitness. If all your eggs are in the “aesthetics basket,” then even taking one metaphorical egg out (and say, putting it in the “gardening” basket) is progress.

    Use the list of suggestions above to set some small goals, and just begin where you can.

    You might always care about your appearance (maybe even more than average), but if it’s progress from where you started, you’re winning.

    What life on “the other side” looks like

    Even after sharing all of this, I won’t sit here and lie to you by saying I’m pure-bred body-neutral, all the time.

    But I like to think I’ve grown a lot since my days of hiding out inside during “fat days.”

    I’m better at doing the things I love, even when I don’t feel confident in my body.

    I’m better at wearing comfortable clothing when I don’t feel good about my body— instead of cramming myself into something that’s too tight and suffering all day.

    And, I’ve expanded the way I see fitness for myself and my clients, focusing more on feel and function, rather than achieving a certain look.

    For me, this is progress.

    Yours might look different.

    Be kind to yourself, and acknowledge that you might be working through decades of programming. Body neutrality sure isn’t a quick fix, but the lasting freedom, joy, and genuine sense of self-worth it offers is worth it.

    If you’re a coach, or you want to be…


    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.


    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

  • Why My Biological Age is 21 (Even Though I’m Actually 38)

    Why My Biological Age is 21 (Even Though I’m Actually 38)


    Ever wondered if you could turn back time? While we can’t literally stop the clock, there is a way that we can slow down aging. And the good news is that doing everyday, simple habits can make a big positive impact. 

    I keep track of my health through lab testing with Function Health. One test I recently took with them gave me a fascinating look into something called biological age. As it turns out, it’s very different from your actual age in years. My chronological age is 38, but my biological age came back as 21.7. 

    And of course, the results piqued my interest! I looked into the different factors this test looks at and what I may be doing that contributes to a lower biological age. The bottom line is that there are things we can do to improve how our cells age as we get older. 

    An Overview of Biological Age

    In this post, I’ll walk through what biological age really means and how it’s measured (especially in the test I did). I’ll also dive into the lifestyle factors I believe contributed to a lower biological age. Whether or not you ever take a test like this, I truly believe we all have the ability to support cellular health and age with vitality.

    Biological Age vs. Chronological Age: What’s the Difference?

    Chronological age is just the number of birthdays we’ve had and is a fixed number. Biological age, however, is a measure of how well our body is functioning at a cellular level. It takes into account how fast (or slow) we’re aging on the inside.

    The gold standard for measuring biological age is a DNA methylation test. This looks at how your genes are expressing themselves based on chemical markers. While this test is fascinating and considered very accurate, it’s also relatively expensive and not super accessible yet.

    The Function Health test I did doesn’t use methylation, but instead analyzes a wide range of biomarkers from a simple blood draw. While it’s not the gold standard, I like that it’s comprehensive, repeatable, and still offers very helpful insights. It also lined up with what I know about my own health journey and how I feel on a day-to-day basis.

    How I Measured My Biological Age 

    The biological age test I did looked at nine different biomarkers that together give a snapshot of how the body is aging. These include markers related to liver and kidney health, inflammation, immune response, nutrient status, and blood sugar regulation.

    Albumin

    The first one is albumin, a protein made by the liver that plays a role in transporting nutrients and maintaining fluid balance. It’s something hospitals often monitor in recovering patients, and it turns out it’s also a useful marker for overall cellular health. 

    I suspect that things like getting enough high-quality protein and staying hydrated with minerals played a big role in my healthy albumin levels. I also do a lot of liver support through things like sauna, castor oil packs, and bitter herbs. 

    Creatinine

    Another key marker was creatinine, which gives insight into kidney function. This one may be influenced by hydration and toxin load. Over the years, I’ve been really mindful of focusing on getting enough minerals, staying hydrated, and reducing environmental toxins. I choose clean household and beauty products, filter our water, and use gentle detox supplements like Zeolite. 

    I also make it a point to sweat daily, either through exercise or sauna. Plus, I pay close attention to hydration by adding minerals to my water throughout the day.

    Blood Sugar

    Glucose was another important factor, since blood sugar regulation plays a major role in aging. I’ve shared before how I prioritize protein at every meal, especially in the morning. I also try to avoid refined sugars and opt for balanced meals. Movement after meals, particularly walking, makes a huge difference for me. 

    I’ve also noticed that sunlight, especially morning light, supports better blood sugar regulation for me. Sunlight helps set our circadian rhythms, which positively influences insulin sensitivity.

    Inflammation

    Inflammation is also a big piece of the puzzle, and one of the markers the test looked at was high-sensitivity C-reactive protein (hs-CRP). This is one of those numbers you want to keep low, and this test is more sensitive than a standard CRP test.

    For me, regular sauna use has made a noticeable difference. I also use anti-inflammatory foods and supplements, occasionally fast, and rotate in omega-3s and other anti-inflammatory tools like Fatty15. These practices aren’t just about lab numbers, they’re about feeling good and giving my body a break from low-grade inflammation.

    Lymphocytes and Immune Health

    There were other markers too, like lymphocyte percentage (an indicator of immune function). I focus on gut health and make sure I’m getting enough fiber and leafy greens to help with this. Just Thrive’s probiotic is my go-to supplement for gut health. Vitamin D from the sun and getting enough zinc also play a big role in supporting a good immune system here.

    Other Health Markers

    Another marker the test measures is MCV, which reflects nutrient status, like B12 and folate. I think eating nutrient-dense foods plays a key role in this one. The test also looks at RDW, red blood cell variability that may point to stress or micronutrient issues. Supporting gut health, getting enough sun for natural vitamin D, and including a variety of nutrient-dense foods have all likely helped keep those numbers in a healthy range.

    The test also looked at white blood cell count for immune health. Factors like sleep, stress, and detox support are key here. And lastly, they look at ALP, which points to liver, bone, and bile health. I’ve been using bitters lately (also from Just Thrive), which help support the liver and detox. NAC and glutathione may also be helpful for those ALP numbers. 

    What I Believe Helped Me Lower My Biological Age

    Looking at all the data and thinking back on what I’ve done in recent years, a few key patterns emerge. I didn’t add all of these things at once, far from it. It’s been a slow layering of habits over time, with plenty of trial and error. But a few principles really stand out.

    Nutrition

    The first is nutrient density. I focus on getting a lot of protein and micronutrients in the morning, ideally within an hour of waking and before caffeine. I’ve found that when I hydrate with minerals, get natural sunlight, and eat a nourishing breakfast early in the day, everything else seems to fall into place more easily—my energy, my blood sugar, even my mood.

    Another important piece is blood sugar regulation. Imbalanced glucose levels can indicate inflammation in the body. For me, that means eating plenty of protein and cutting out processed foods and refined sugar as much as possible. I also make movement after meals a regular part of my day. 

    I’ve experimented with wearing a continuous glucose monitor (CGM) to see what works for me, and it’s been eye-opening. I now know that even small changes, like walking after lunch or not snacking late at night, can have a big impact.

    Solar Powered

    Sunlight might be one of the most underrated tools in our wellness toolbox. I like to joke and say that I’m solar powered! Morning sunlight helps set circadian rhythms and improves energy, mood, and hormone balance. Midday sun supports vitamin D and mitochondrial health. 

    I try to get outside first thing in the morning and again around midday whenever possible. And no, I don’t overdo it or burn, but I also don’t fear the sun the way we’ve been taught to.

    Movement and Exercise

    Movement is another huge pillar. I walk daily, sometimes with a weighted vest, and I lift weights a few times per week. Strength training has been a game-changer, not just for how I look but for how I feel. As Dr. Gabrielle Lyon says, “Muscle is the organ of longevity,” and I’ve come to really believe that.

    Then there’s recovery. I sauna a few times per week, support my sleep like it’s my job, and make time for joy, relationships, and rest. I’ve also worked hard to learn how to slow down, enjoy life, and not always be in “go” mode.  I believe this has had just as big an impact on my biology as anything else.

    Supplements For Healthy Aging

    On the supplement side, I focus on quality supplements and rotate based on what my body needs. Methylated B vitamins, minerals from all sources, broad-spectrum magnesium, omega-3s, glutathione, and collagen are my staples. I also support methylation with choline-rich foods and supplements and sometimes trimethylglycine or zinc, depending on my labs and how I’m feeling.

    Mind-Body and Epigenetics

    We’re learning more and more about how our thoughts, emotions, and beliefs affect our biology. Books like The Biology of Belief explore how powerful our minds are when it comes to gene expression and overall health. I’ve seen this in my own life too. When I’m more grounded, grateful, and emotionally balanced, my physical health reflects it.

    We can’t always control our circumstances, but we can create habits, routines, and internal stories that support our biology instead of working against it. I really believe that our emotions, relationships, and mindset are part of the health equation. Maybe even one of the most important parts.

    Aging Well From the Inside Out

    Biological age is just a number, and while it’s exciting to see that number go down, what really matters is how we feel and function. For me, tracking things like HRV, glucose, and inflammation has been helpful. However, it’s not about perfection; it’s about tuning into what helps me thrive.

    I’ll likely retest every 6 to 12 months to see how my biological age shifts with different habits and seasons and to keep a pulse on things. But no matter the number, I’ll keep focusing on the basics: nutrient-dense food, good sleep, sunlight, joyful movement, real connection, and rest.

    If you’re interested in trying a biological age test, you can check out the one I used through Function Health. But you don’t need a test to start supporting your health at a cellular level. Begin with what’s simple and sustainable. Hydrate (with minerals!), eat real food, get sunlight, sleep well, and move your body. The rest can be layered in over time. 

    Ultimately, age is really just a number and how we live matters more than how many candles are on our birthday cake.

    Have you ever tested for your biological age? Leave a comment and let us know!

  • The Power of Light, Mitochondria, and Circadian Rhythms

    The Power of Light, Mitochondria, and Circadian Rhythms


    Editor’s Note: This article is a reprint. It was originally published March 02, 2025.

    In my interview with Alexis Cowan, Ph.D., a molecular biologist from Princeton, we explored some cutting-edge ideas that can dramatically impact your health. Cowan’s deep knowledge of molecular biology, particularly her passion for light, circadian rhythms, and mitochondrial health, offers a fresh perspective on optimizing your well-being.

    We discussed topics that are often overlooked in mainstream health discussions but are necessary for understanding how your body truly works and how you can take control of your health journey. Molecular biology is a powerful field for understanding how to optimize your biology. It allows you to get down to the very nuts and bolts of how your cells function and interact.

    My own interest in this field has led me to write extensively about it, as I believe it holds the key to unlocking your body’s incredible potential. Cowan’s expertise in this area, especially her research background in metabolism and her current deep dive into light and circadian biology, made for a truly enlightening discussion.

    Cowan’s journey into molecular biology is quite unique. Initially on a path to culinary school, a profound experience led her to a complete shift in perspective, sparking a deep curiosity about the nature of reality and ultimately guiding her to science. This pivotal moment became the catalyst for her exploration into biochemistry and molecular biology, culminating in a Ph.D. from Princeton.

    Her personal journey of health transformation, including overcoming childhood obesity and chronic health issues, further fueled her passion for understanding the root causes of disease. Cowan’s background blends rigorous scientific training with a personal understanding of the challenges of health and healing.

    This combination allows her to communicate complex scientific ideas in a clear and accessible way. These insights will equip you with actionable knowledge to make informed decisions about your health and well-being.

    The Power of Light on Your Circadian Rhythm

    Light and its profound impact on your circadian rhythm and overall health is an area often neglected in conventional health discussions, yet it’s fundamental to how your body functions. Cowan emphasizes the role of light as a foundational element for well-being, acting as a primary regulator of your body’s internal clock and numerous biological processes.

    Light is a powerful environmental cue that dictates your body’s rhythms, influencing everything from sleep-wake cycles to hormone production and even mitochondrial function. You are constantly bathed in different forms of light, both visible and invisible, and understanding how these frequencies interact with your body is essential for optimizing your health.

    Cowan pointed out that even the seemingly simple act of getting sunlight exposure is far more complex and beneficial than you might realize. Sunlight isn’t just about vitamin D; it’s a full spectrum of light frequencies, including infrared and ultraviolet, each playing a unique role in your biology. Your mitochondria, the powerhouses of your cells, are incredibly sensitive to light and utilize different frequencies for optimal function.

    This perspective shifts the focus from avoiding “bad” light to actively seeking “good” light as a nutrient for health. Cowan referenced the pioneering work of researchers like Satchidananda Panda, Ph.D., who I’ve interviewed previously, and Albert Szent-Györgyi, a Nobel laureate who explored the electronic structure of proteins and their semiconductor properties.

    This foundational research underscores the idea that your body is fundamentally an electromagnetic system, highly responsive to light frequencies in your environment.

    Mitochondria Are Your Cellular Power Plants and Light Sensors

    Mitochondria, often called the powerhouses of your cells, were a central theme in our discussion. Cowan and I share a strong belief that optimizing mitochondrial health is key to reversing and preventing most chronic diseases — a premise I explored in-depth in my book, “Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy.”

    These tiny organelles are not just energy producers; they are dynamic responders to your environment, particularly to light, and play a much broader role in your health than you may expect. Imagine your mitochondria as miniature engines within each of your cells, responsible for generating the energy you need to live and thrive. But they’re not just simple engines.

    As Cowan explained, mitochondria are incredibly sophisticated, utilizing an electron transport chain to produce energy in the form of adenosine triphosphate (ATP) and a special type of water called metabolic water. This process involves a flow of electrons, which, in essence, is electricity at a cellular level.

    Interestingly, this flow of electrons also generates a magnetic field within your mitochondria. This magnetic field is important for attracting oxygen, which is essential for energy production, and for containing reactive oxygen species within the mitochondria.

    When your mitochondria are functioning optimally, this process is efficient and supports overall cellular health. However, factors like exposure to non-native electromagnetic fields (EMFs), which we’ll discuss later, disrupt this delicate balance.

    Cowan described mitochondria as both antennas and emitters of electromagnetic frequencies. They are not only powerhouses but also sophisticated sensors that detect and respond to the electromagnetic environment around you, including different light frequencies. This highlights the importance of considering your light environment, both natural and artificial, as a key factor in mitochondrial health and, consequently, your energy levels, cellular function, and long-term health.

    The Dangers of EMFs

    Artificial EMFs, emanating from modern technologies like Wi-Fi, cell phones, and wireless devices, negatively impact your mitochondria and overall health. This is a topic I’ve written about extensively, including in my book EMF*D, as it represents a significant, yet often underestimated, threat in our modern world. Dr. Cowan was not aware of this book so I sent her a copy.

    Cowan highlighted that your mitochondria are sensitive to these frequencies and exposure disrupts their function. She referenced research demonstrating that EMF exposure decreases mitochondrial membrane potential, an indicator of mitochondrial health. This disruption leads to a cascade of negative effects, including increased oxidative stress and impaired cellular function.

    She explained a principle called the inverse square law, which means the closer you are to an EMF source, the stronger the signal and the greater the harm. Cowan also recounted the story of Dr. Robert O. Becker, a pioneering researcher who, as early as the 1960s, uncovered the harmful effects of EMFs.

    His research, funded by the military, initially explored the use of electrobiology for healing and regeneration. However, his findings took a concerning turn when he discovered that EMFs could promote tumor growth and hinder wound healing in animal models. Despite his groundbreaking work, his funding was abruptly pulled after he attempted to raise awareness about these dangers, highlighting the challenges in bringing this information to the public.

    Practical Steps to Reduce EMF Exposure

    While the dangers of EMFs seem daunting, Cowan offered practical and actionable steps to minimize your exposure in your daily life. Small changes in your habits make a significant difference in reducing your overall EMF burden and protecting your mitochondria. It’s not about eliminating technology completely but rather using it consciously and strategically.

    One of the simplest yet most impactful changes you can make is to distance yourself from EMF sources. For instance, Cowan strongly advises against holding your cell phone directly to your ear. Instead, use speakerphone to create distance. Similarly, avoid carrying your phone in your pocket and keep it away from your body as much as possible. When using laptops or other wireless devices, avoid placing them directly on your lap; use a desk or table instead.

    For Wi-Fi, consider putting your router on a timer to turn off automatically at night when you are sleeping. This simple step significantly reduces your nighttime EMF exposure. When possible, opt for wired connections, like ethernet cables, for your internet devices instead of relying on Wi-Fi. While it’s less convenient, these wired connections reduce your exposure to wireless radiation in your home or workspace.

    Sunlight Provides Your Daily Dose of Mitochondrial Fuel

    Both Cowan and I are strong advocates for regular sun exposure, as it’s a key nutrient for your mitochondria and overall health. Sunlight is a powerful source of energy that your body is designed to utilize. It delivers both infrared and ultraviolet (UV) frequencies, both of which are important for mitochondrial function.

    Near-infrared light, present throughout the day even in shade, penetrates deeply into your body and stimulates cytochrome C oxidase, an important complex in the mitochondrial electron transport chain. This stimulation boosts electron flow, enhancing ATP production and the creation of deuterium-depleted metabolic water, which is important for cellular hydration.

    However, indoor environments are often lacking in near-infrared light, as energy-efficient lighting doesn’t contain it and coated window glass reflects it. This means you are likely missing out on this important frequency if you spend most of your time indoors. Conversely, spending time outdoors, even in the shade, ensures you receive a healthy dose of near-infrared light, nourishing your mitochondria and supporting cellular health.

    Cowan also explored the role of UV light, particularly UVB, in relation to melanin. UVB light is essential for vitamin D production and triggers a cascade of beneficial effects through the pro-opiomelanocortin (POMC) pathway.

    This pathway leads to the production of alpha-melanocyte stimulating hormone (MSH), which stimulates melanin production, reduces appetite, and increases energy expenditure and beta-endorphin, which improves mood, reduces pain and enhances immune function.

    Cowan presented the intriguing idea of “human photosynthesis,” suggesting melanin plays a role in harnessing UV light to split water and generate energy, similar to chlorophyll in plants. This fascinating theory underscores the complex and beneficial relationship between UV light and your body. I actually discuss this topic in my book, Your Guide to Cellular Health, and I described it more accurately as photometabolism and will be writing scientific papers on this in the future.

    Optimizing Sun Exposure for Maximum Benefit

    With the understanding of sunlight’s importance, the question becomes: how do you optimize your sun exposure to reap the maximum benefits without risking harm? Cowan emphasizes using vitamin D levels as a biomarker for your sun exposure habits. Optimal vitamin D levels, achieved without supplementation, are a good indicator that you’re getting sufficient UV light. Ideally, aim for vitamin D levels between 60 to 80 ng/mL (150 to 200 nmol/L).

    However, vitamin D is just one piece of the sunlight puzzle. There’s an important factor to consider: dietary seed oils. These oils, prevalent in processed foods and fast food, are rich in linoleic acid (LA). When LA interacts with the sun’s UV radiation, it triggers inflammation and DNA damage in your skin. If you consume these oils regularly, as many Americans do, you need to be more cautious about sun exposure.

    It’s best to avoid direct sunlight during peak hours (10 a.m. to 4 p.m.) until you’ve reduced your consumption of seed oils for at least six months. To avoid sunburn and maximize the beneficial effects of sunlight, Cowan also suggests a gradual approach, building up your “solar callus.” Start with short periods of sun exposure, five to 10 minutes, and gradually increase the duration each day as your skin adapts.

    She also recommends starting your day with sunrise light, rich in red and infrared, to prepare your skin for midday sun. This morning light exposure also plays a role in setting your circadian rhythm for the day. Cowan also cautioned against the common misconception that melanin is solely for protection against UV damage. She argues that melanin plays a more active role in “human photosynthesis” and as a powerful antioxidant and detoxifier.

    People with darker skin tones need significantly more sun exposure to achieve optimal vitamin D levels and other sunlight benefits due to melanin’s light-absorbing properties. Understanding your skin type and gradually increasing your sun exposure after reducing LA in your diet is key to safely and effectively harnessing the power of sunlight for your health.

    Your Circadian Rhythm Is Your Internal Timekeeper

    Cowan emphasized the role of light in regulating this internal clock and offered actionable strategies for optimizing your circadian rhythm, which has far-reaching impacts on your sleep, energy levels and overall health. Think of your circadian rhythm as your body’s internal timekeeper, synchronizing your biology with the day-night cycle.

    Light is the primary cue that sets your circadian rhythm. Cowan highlighted the importance of morning sunlight exposure, particularly sunrise light, for anchoring your circadian clock.

    Morning sunlight, with its specific wavelengths of blue, UVA and red light, signals to your brain and body that it’s daytime, initiating processes associated with wakefulness, energy production, and digestion. Consistent morning light exposure is key for regulating sleep-wake cycles and optimizing daytime functions.

    During the day, seek bright, full-spectrum light. Indoor environments often fall short in providing sufficient light intensity and spectrum compared to natural daylight. Cowan suggests increasing light exposure indoors using full-spectrum lights, aiming for at least 10,000 lux in your workspace. Whenever possible, work outdoors to maximize your exposure to natural daylight, even on cloudy days, as outdoor light is significantly brighter than typical indoor lighting.

    If you can’t get outside, cracking open windows to let in unfiltered sunlight helps improve your indoor light environment, allowing beneficial UV and near-infrared light to enter. On the other end of the cycle, minimizing blue light exposure in the evening is equally important for a healthy circadian rhythm.

    Blue light, emitted from electronic screens and many artificial lights, suppresses melatonin production, disrupting your sleep cycle and hindering nighttime recovery processes. It’s important to block blue light in the evenings by using blue-light blocking glasses, installing blue light filters on your devices and opting for warmer, dimmer lighting in your home as it gets dark.

    Embrace the Power of Nature’s Rhythms

    My interview with Cowan underscored a powerful message: your health is deeply intertwined with the natural rhythms of light and darkness, and by consciously aligning your lifestyle with these rhythms, you unlock remarkable healing and well-being. Remember, light is a fundamental nutrient that fuels your mitochondria, regulates your circadian clock and influences numerous biological processes.

    By prioritizing sunlight exposure and minimizing exposure to artificial EMFs and blue light at night, you are directly supporting your cellular health and overall vitality. Small, consistent changes in your daily habits accumulate over time, leading to significant improvements long-term health. By understanding the science and embracing these natural principles, you address the root causes of many health issues and proactively building a foundation for vibrant well-being.

    The power to optimize your health lies within your grasp, waiting for you to harness the natural rhythms of light and life. To continue your journey of health, Cowan offers a wealth of resources for you to explore. She is passionate about sharing her knowledge and empowering you to take control of your health. If you are eager to learn more and connect with Cowan, here are several avenues to pursue:

    • Social media — Follow her on Instagram at @dralexisjazmyn for frequent posts about light biology, circadian rhythms, mitochondrial health, and more. She shares a lot of free educational content here.
    • Podcast — Listen to her podcast, “Indoctrinate Yourself,” available on YouTube and Spotify. This podcast explores many of the topics discussed in this article and beyond.
    • Courses — She offers in-depth courses, such as “Boot Camp Reboot,” which provides actionable protocols for circadian and light biology, nutrition and mitochondrial optimization. She also has a self-paced course on scientific literacy to help you better understand scientific research.
    • Monthly membership program — Join her Incubator monthly membership, a book club and think tank that explores different topics and engages in group learning.
    • Brain rentals — For personalized guidance, you can book a 30-minute or 1-hour “Brain Rental” session with Cowan for specific questions related to your health journey or understanding the science.
  • How lookalike domains bypass traditional defenses

    How lookalike domains bypass traditional defenses


    As more organizations adopt DMARC and implement domain-based protections, a new threat vector has moved into focus: brand impersonation. Attackers are registering domains that closely resemble legitimate brands, using them to host phishing sites, send deceptive emails, and mislead users with cloned login pages and familiar visual assets.

    In 2024, over 30,000 lookalike domains were identified impersonating major global brands, with a third of those confirmed as actively malicious. These campaigns are rarely technically sophisticated. Instead, they rely on the nuances of trust: a name that appears familiar, a logo in the right place, or an email sent from a domain that’s nearly indistinguishable from the real one.

    Yet while the tactics are simple, defending against them is not. Most organizations still lack the visibility and context needed to detect and respond to these threats with confidence.

    The scale and speed of impersonation risk

    Registering a lookalike domain is quick and inexpensive. Attackers routinely purchase domains that differ from legitimate ones by a single character, a hyphen, or a change in top-level domain (TLD). These subtle variations are difficult to detect, especially on mobile devices or when users are distracted.

    Lookalike Domain Tactic Used
    acmebаnk.com Homograph (Cyrillic ‘a’)
    acme-bank.com Hyphenation
    acmebanc.com Character substitution
    acmebank.co TLD change
    acmebank-login.com Word append

    In one recent example, attackers created a convincing lookalike of a well-known logistics platform and used it to impersonate freight brokers and divert real shipments. The resulting fraud led to operational disruption and substantial losses, with industry estimates for comparable attacks ranging from $50,000 to over $200,000 per incident. While registering the domain was simple, the resulting operational and financial fallout was anything but.

    While any one domain may seem low risk in isolation, the true challenge lies in scale. These domains are often short-lived, rotated frequently, and difficult to track.

    For defenders, the sheer volume and variability of lookalikes makes them resource-intensive to investigate. Monitoring the open internet is time-consuming and often inconclusive — especially when every domain must be analyzed to assess whether it poses real risk.

    From noise to signal: Making brand impersonation data actionable

    The challenge for security teams is not the absence of data — it’s the overwhelming presence of raw, unqualified signals. Thousands of domains are registered daily that could plausibly be used in impersonation campaigns. Some are harmless, many are not, but distinguishing between them is far from straightforward.

    Tools like threat feeds and registrar alerts surface potential risks but often lack the context needed to make informed decisions. Keyword matches and registration patterns alone don’t reveal whether a domain is live, malicious, or targeting a specific organization.

    As a result, teams face an operational bottleneck. They aren’t just managing alerts — they’re sorting through ambiguity, without enough structure to prioritize what matters.

    What’s needed is a way to turn raw domain data into clear, prioritized signals that integrate with the way security teams already assess, triage, and respond.

    Expanding coverage beyond the domain you own

    Cisco has long helped organizations prevent exact-domain spoofing through DMARC, delivered via Red Sift OnDMARC. But as attackers move beyond the domain you own, Cisco has expanded its domain protection offering to include Red Sift Brand Trust, a domain and brand protection application designed to monitor and respond to lookalike domain threats at global scale.

    Red Sift Brand Trust brings structured visibility and response to a traditionally noisy and hard-to-interpret space. Its core capabilities include:

    • Internet-scale lookalike detection using visual, phonetic, and structural analysis to surface domains designed to deceive
    • AI-powered asset detection to identify branded assets being used in phishing infrastructure
    • Infrastructure intelligence that surfaces IP ownership and risk indicators
    • First-of-its-kind autonomous AI Agent that acts as a virtual analyst, mimicking human review to classify lookalike domains and highlight takedown candidates with speed and confidence; read how it works
    • Integrated escalation workflows that let security teams take down malicious sites quickly

    With both Red Sift OnDMARC and Brand Trust now available through Cisco’s SolutionsPlus program, security teams can adopt a unified, scalable approach to domain and brand protection. This marks an important shift for a threat landscape that increasingly involves infrastructure beyond the organization’s control, where the brand itself is often the point of entry.

    For more information on Domain Protection, please visit Redsift’s Cisco partnership page.

    We’d love to hear what you think! Ask a question and stay connected with Cisco Security on social media.

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