When it comes to the latest health trends, readers often wonder which fads deserve a place on the plate and which are merely flash. Dr. Steven Gundry, a former cardiac surgeon turned restorative‑medicine specialist, recently weighed in on the most talked‑about practices, highlighting seven that merit attention and three that he advises skipping.
Olive Oil Shots, Exercise Snacks and Light Therapy Make the Cut
Gundry says the simplest entry point is high‑quality extra‑virgin olive oil. A Spanish cohort study linked the highest olive‑oil intake to better cognitive scores five years later.
He recommends oils delivering at least 1,000 mg of polyphenols per serving; his own brand tops 1,200 mg. For those curious about the science, the polyphenol Wikipedia entry offers a quick overview.
“The gut bacteria convert these compounds into anti‑inflammatory agents and even trigger autophagy,” he explained. Autophagy, the cell’s recycling system, also supports the production of brain‑derived neurotrophic factor, a protein that encourages new neuron growth.
Dr. Gundry calls “exercise snacks” a series of three ten‑minute bouts spread through the day. Research shows this pattern can equal or surpass continuous exercise for blood‑sugar control and mitochondrial health. Simple moves—squats while brushing teeth, a wall sit during a commercial break, or a brief post‑dinner stroll—fit the bill.
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Fiber, Fermented Foods and Vinegar Join the Winners
Fiber remains a staple, but Gundry stresses pairing prebiotic fiber with fermented foods. Foods such as artichokes, basil seeds, seaweed and asparagus supply soluble fiber, while kimchi, sauerkraut or kombucha provide the necessary fermentation partner.
The message: feed the bacteria, don’t just bulk up the stool.
Vinegar, particularly aged balsamic, fits the fermented theme. It supplies ready‑to‑use polyphenols and can replace sugary sodas. Gundry’s “healthy coke” mixes a shot of balsamic with sparkling water, offering fizz without the gut‑harmful aspartame found in diet colas.
These recommendations share a common thread: they work with the body’s existing systems, supplying substrates that microbes and mitochondria already know how to use.
It’s plausible that broader adoption of these low‑cost practices could shift consumer spending away from pricey IV clinics toward everyday pantry staples. If manufacturers respond by improving labeling and purity standards, the market might see a rise in accessible, evidence‑backed products that align with gut‑health science.
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Three Trends Gundry Suggests Skipping
High‑dose glutathione, intravenous vitamin C and megadoses of B vitamins fall into the “skip” category. He argues that any benefit from IV glutathione is fleeting, lasting only while the infusion runs, and that the liver already produces glutathione from NAC and glycine. Vitamin C, being water‑soluble, is quickly excreted, offering little lasting impact.
He also warns against overreliance on methylation tests and biological‑age trackers. These metrics can swing dramatically within weeks, reflecting temporary changes rather than permanent shifts. Gundry prefers visible signs of health, such as skin elasticity, over lab numbers.
Stem‑cell injections, especially those performed abroad, rank highest on the “save your money” list. While patients may feel better for several months, Gundry notes that without addressing gut integrity, microbiome balance and underlying inflammation, any gains dissolve. He points out that the body already houses ample stem cells in bone marrow, fat and the gut lining, which can be activated by vitamin D and intermittent fasting—strategies that cost virtually nothing.
In summary, the trends Gundry champions share a focus on feeding beneficial bacteria, supporting mitochondrial energy production and applying gentle mechanical stress. The ones he advises against tend to chase quick fixes that the body can achieve on its own when given the right nutrients and conditions.
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