The Dr. Gundry Podcast

One of the most exciting discoveries in longevity science is a compound called spermidine. I explain how spermidine activates autophagy — your body’s natural “cellular cleanup” process — and how this powerful mechanism can support healthier aging, improved cellular function, and overall vitality.Want a supplement with spermidine? Click here to try my Gundry MD Bio Sync: https://rebrand.ly/biosync-gundry-pod For the episode's transcript: https://drgundry.com/ep-397-c-transcriptSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your chronological age is just a number; your biological age tells the real story. I uncover how biological age is measured, why many popular tests may be misleading, and the key markers — like gut health, insulin levels, and muscle mass — that actually determine how fast you’re aging.For the episode's transcript: https://drgundry.com/ep-397-b-transcript/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Aging may be inevitable… but how you age is not. In this episode, I reveal the specific foods that can help support your body at the cellular level, protect against age-related decline, and keep you feeling energized, sharp, and resilient as the years go on.For the episode transcript:  https://drgundry.com/ep-397-a-transcript/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the secret to a longer, healthier life isn’t about doing more… but doing the right things consistently?Japan is consistently ranked among the longest-living countries in the world. But here’s what most people overlook: it’s not just genetics, it’s their daily habits, the foods they prioritize, and the way they support their bodies over time.In this episode, I’m breaking down the real reasons behind Japanese longevity and how you can start applying these principles to your own life today. From key dietary patterns to simple lifestyle shifts that support your gut, metabolism, and cellular health, you’ll discover what truly helps people not just live longer… but live better.Because when you understand what drives longevity at its core, you can begin making smarter choices now that support a stronger, more vibrant future.On this episode, you’ll learn: Why living in certain types of cities may naturally support a longer, healthier life (1:50)How constantly changing jobs could be quietly impacting your long-term health (4:10)A surprisingly simple way to build meaningful social connections that will extend your life (5:45)The powerful concept of “ikigai” (6:30)Foods to start eating today based on Japanese long-lived people (8:20)For the full show notes and transcript:  https://drgundry.com/tips-for-living-longer Thank you to our sponsors! Check them out: Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.Shop my new air filter, Homekind Total Air! Use code CLEANAIR for 10% off. Go to timelinenutrition.com/GUNDRY to get 10% off your first order of Mitopure.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the air inside your home, the place you trust to keep you safe, is quietly working against you?Most people think of air pollution as something outside… smog, traffic, and factories. But what I’ve seen in my practice might surprise you: the air inside your home can often be far more concentrated and more damaging than anything you encounter outdoors.And the problem is, you can’t see it. You can’t smell most of it. But your body knows it’s there.In this episode, I discuss how your environment directly impacts your health, from your brain and lungs to your energy levels and even your long-term risk for chronic disease.We also talk about simple, practical strategies you can start using right away to create a cleaner, healthier space without overcomplicating your routine or breaking the bank.Because when you control your environment… You take a powerful step toward controlling your health.On this episode, you’ll learn: The real reason your indoor air could be harming your health—and the surprising everyday sources most people completely overlook (1:50)The hidden spots in your home where mold thrives (4:57)How living near THIS could dramatically raise your risk for Parkinson’s (6:57) The difference between HEPA 13 and HEPA 14 filters—and how to choose what is right for you (8:30)The simple health metric you’re probably not tracking, but should be (13:00)My personal checklist for choosing the right air purifier (16:00)How to get a free air filter (17:10)What is “leaky lung”? And why it may be the cause of many health issues (20:07)For the full show notes and transcript:  https://drgundry.com/best-home-air-filter/Thank you to our sponsors! Check them out: Shop my new air filter, Homekind Total Air! Use code CLEANAIR for 10% off. Go to timelinenutrition.com/GUNDRY to get 10% off your first order of Mitopure.Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.Get a quote today at Progressive.com. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The #1 worst ingredient to consume is hiding in the food you eat every day. This all-in-one health destroyer is the main cause of a leaky gut AND damages your gut microbiome with every bite.In recent years, big factory farms have been placing it on almost all crops that are being consumed by our livestock, meaning every time you consume commercial meat, you are harming your health. Hiding in all of our breakfast cereals, even organic oat bars and vegan meats, it has been found to be a probable human carcinogen! I will reveal my top tips for avoiding this deadly ingredient so you can drastically improve your health and longevity.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Vitamin B plays a crucial role in how your body produces energy and supports brain health.In this episode, I explore the many benefits of vitamin B, including how it supports metabolism, nerve function, and overall vitality. I’ll also explain where you can get vitamin B naturally and why some people may need additional support to maintain healthy levels.Episode transcript:  https://drgundry.com/ep-395-c-transcript/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Gundry MD Bio Complete 3 is one of my most popular formulas. In this episode, I explain how probiotics, prebiotics, and postbiotics in this formula work together to support gut balance, help nourish beneficial bacteria, and promote a healthier digestive environment.Episode transcript:  https://drgundry.com/ep-395-b-transcript/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Not all supplements are created equal, and some simply aren’t worth your time or money.In this episode, I reveal several of the worst supplements people commonly take and explain why they may be ineffective, poorly absorbed, or unnecessarily overhyped. You’ll learn what makes certain supplements fall short, and what to look for instead if you want real results.Episode transcript:  https://drgundry.com/ep-395-a-transcript/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’ve ever stood in the supplement aisle wondering which ones actually work, or whether you’re even taking them the right way, you’re not alone.I get questions about supplements every single day. Should you take them with food or on an empty stomach? Does timing really matter? Do they break a fast? And how can you tell if the supplement you’re buying is actually high quality?In this episode, I’m answering some of the most common supplement questions I hear from patients and listeners.We break down what really matters when it comes to getting the most benefit from your supplements, and how to make sure the ones you’re taking are truly supporting your health.On this episode, you’ll learn: Best to spread your supplements out during the day? Or, take them all at once? (0:20)If you can take supplements with alcohol (2:00)Whether or not taking supplements breaks your fast  (2:20)How to know if you are getting high-quality supplements (3:30)Why food alone often isn’t enough to meet your nutrient needs today (5:50)For the full show notes and transcript:  https://drgundry.com/the-best-time-to…your-supplements/Thank you to our sponsors! Check them out: Get a quote today at Progressive.com. For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For decades, we’ve been told that brown rice is the healthier option. But what if that advice is wrong? In this episode, I dive into the surprising science behind rice, including how different varieties affect blood sugar, gut health, and inflammation. I’ll also share the results of a personal experiment I conducted that completely changed the way I think about rice.For the full episode's transcript:  https://drgundry.com/ep-394-c-transcript/Thank you to our sponsors! Check them out: Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get 30% off your first order, plus a FREE $60 gift at thrivemarket.com/GUNDRYPODCAST.Go to babbel.com/gundry to get up to 60% off your subscription to learn a new language.Get a quote today at Progressive.com. Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Potatoes may seem harmless, but many varieties belong to the nightshade family, and that can spell trouble for your gut and immune system. In this episode, I explain what nightshades are, why certain potatoes can cause problems, and which types you can still enjoy without compromising your health.For the full episode's transcript: https://drgundry.com/ep-394-b-transcript/Thank you to our sponsors! Check them out: Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get 30% off your first order, plus a FREE $60 gift at thrivemarket.com/GUNDRYPODCAST.Go to babbel.com/gundry to get up to 60% off your subscription to learn a new language.Get a quote today at Progressive.com. Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’ve sworn off pasta in the name of better health, I have good news. With the right alternatives, you don’t have to give up this comfort food entirely. In this episode, I share delicious pasta substitutes that are lectin-free, satisfying, and much easier on your metabolism, so you can enjoy a hearty bowl of pasta without sabotaging your health goals.For the full episode's transcript: https://drgundry.com/ep-394-a-transcript/Thank you to our sponsors! Check them out: Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get 30% off your first order, plus a FREE $60 gift at thrivemarket.com/GUNDRYPODCAST.Go to babbel.com/gundry to get up to 60% off your subscription to learn a new language.Get a quote today at Progressive.com. Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ever since grains entered the human diet about 10,000 years ago, our health began to change in surprising ways.In fact, archaeological evidence shows that within just a couple of thousand years, the average human height dropped by nearly a foot.In this episode, I’m taking a closer look at one of the most common grain-based foods today: bread.Modern bread is very different from what our ancestors may have eaten, and many varieties on grocery store shelves are highly processed and can disrupt blood sugar, gut health, and metabolism.In this episode, I break down why certain breads may be more harmful than you realize, and share what you should know if you still want to enjoy bread without sabotaging your health.On this episode, you’ll learn: How much hidden sugar is lurking in everyday bread (0:33)Which “healthy” bread is one of the worst options for your gut and metabolism (2:20)The remarkable story of a patient whose arthritis dramatically improved after removing THIS common bread from their diet (4:30)Which “whole grain” may be a major driver of heart disease, brain inflammation, arthritis, and even autoimmune conditions like MS (7:00)Why labels like “gluten-free oats” can be misleading (8:30)The bread alternatives I actually recommend (10:00)A simple trick that can help blunt the blood sugar spike when you do eat bread (13:10)Thank you to our sponsors! Check them out: Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get 30% off your first order, plus a FREE $60 gift at thrivemarket.com/GUNDRYPODCAST.Go to babbel.com/gundry to get up to 60% off your subscription to learn a new language.Get a quote today at Progressive.com. Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.For the full show notes and episode transcript:  https://drgundry.com/healthy-bread-optionsSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are you eating the “healthy” version? The baked chips? The veggie snacks? The whole-grain swaps?So why is the scale refusing to budge?Here’s the hard truth: some of the foods marketed as better-for-you are designed to spike your blood sugar, drive hunger, and keep you coming back for more. And when your blood sugar rises, your fat-storing hormones rise right along with it.In this episode, I’m exposing the healthy foods that may be quietly causing weight gain — and showing you how to make smarter swaps that actually work with your metabolism, not against it.Because eating healthy should make you leaner and more energized… not frustrated.On this episode, you’ll learn: Why the same food used to fatten up cattle may be quietly expanding your waistline (0:45)One of my go-to crunchy snacks that’s simple to make, deeply satisfying, and won’t send your blood sugar on a rollercoaster (3:30)What the glycemic index really means — and how high-glycemic foods can hijack your metabolism, energy, and cravings (4:00)Which satisfying swaps can replace white potatoes (4:50)How so-called “healthy” vegetable chips and snacks can still derail your health goals (6:10)The powerful food that helps you stay full for hours while delivering gut-loving soluble fiber your microbiome thrives on (8:15)Thank you to our sponsors! Check them out: Visit Sunlighten.com and mention DrGundry when you fill out the get-pricing form and save up to $600 on your purchaseTransform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.Get a quote today at Progressive.com. For the full notes and transcript: https://drgundry.com/healthy-foods-that-make-you-gain-weight/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Popcorn has somehow earned a reputation as the “healthy” snack, light, harmless, and even heart-friendly.But here’s the uncomfortable truth: when you combine modern corn with industrial processing and the wrong oils, that movie-night staple can turn into a metabolic landmine.In this episode, I’m breaking down what’s really happening behind the scenes, and why that crunchy bowl may be doing more to your brain and waistline than you realize.If you love a good snack, don’t worry — I’ll also show you how to enjoy one without paying the price later.On this episode, you’ll learn: What’s actually hiding inside that bowl of popcorn (0:45)Why nearly all corn products today contain one common ingredient that could be quietly disrupting your metabolism and gut health (1:45)How THESE cooking oils are fueling inflammation, weight gain, and even accelerated aging (6:00)Which new class of lectins could be interfering with your memory, focus, and mental clarity (7:15)What smarter alternative you can reach for when you want that salty, crunchy fix — including the brand I trust for an occasional treat (8:00)Thank you to our sponsors! Check them out: Visit Sunlighten.com and mention DrGundry when you fill out the get-pricing form and save up to $600 on your purchaseTransform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.Get a quote today at Progressive.com. For the full show notes and transcript:  https://drgundry.com/is-popcorn-healthy-for-you/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today’s grocery store is packed with foods that look virtuous: gluten-free, grain-free, plant-based, and high-protein. But labels can be deceiving, and some of the biggest gut saboteurs are hiding behind words that sound perfectly safe.In this episode, I’m exposing the subtle tricks and misleading gluten-free swaps that could be driving inflammation, weight gain, and cravings, even when you’re doing everything right.Because once you understand what’s really going on behind those labels, you’ll never shop or snack the same way again.On this episode, you’ll learn: Why going “gluten-free” may still be sabotaging your waistline, your gut, and your energy (0:30)Whether almond flour swaps are actually better for you… or just another clever health halo hiding in plain sight (3:20)The surprising way food companies quietly extend shelf life (6:00)How to decode the labels on your favorite “healthy” snacks so you stop being fooled by marketing buzzwords (7:45)The two specific words you should never ignore on a food label (10:30)Why chickpea-based pastas, chips, and wraps may not be the metabolic miracle they’re advertised to be (20:20)Which pasta brand I personally recommend if you tolerate almond flour (29:19)Thank you to our sponsors! Check them out: Visit Sunlighten.com and mention DrGundry when you fill out the get-pricing form and save up to $600 on your purchaseTransform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.Get a quote today at Progressive.com. For the full notes and transcript: https://drgundry.com/gluten-free-diet-risks/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, I walk you through the five foods that consistently top the list (many of them I was also addicted to in the past). And then, I’ll reveal the specific ingredients that drive cravings, override fullness signals, and keep you reaching for more.I’ll also share how understanding the science helped me break my own cycle — including the days when I could eat an entire pound bag of peanut M&M’s in one sitting.Once you understand the mechanism, you regain control.On this episode, you’ll learn: Why sugar—especially fructose—drives hunger and repeat cravings (2:26)How refined flour can spike blood sugar even faster than table sugar (3:10)Why chocolate cravings feel emotional—and how to make dark chocolate work for you (6:30)The evolutionary reason why chips are so addictive (8:35)Why ice cream delays fullness signals( how to make a delicious version at home) (12:00)What makes pizza the most addictive food in surveys—and the key nutrient it’s missing (13:52)How your gut bacteria naturally produce fullness signals like GLP-1—no injections required (15:18)Why breaking food addiction isn’t about discipline, but about chemistry (16:32)Thank you to our sponsors! Check them out: Visit Sunlighten.com and mention DrGundry when you fill out the get-pricing form and save up to $600 on your purchaseTransform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 40% off.Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.Get a quote today at Progressive.com.For the full show notes and transcript:  https://drgundry.com/food-addiction/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most people think protecting their skin starts with something you put on it.The truth is, the foods you choose every day can influence how your skin responds to sunlight, how well it repairs itself, and how quickly it shows signs of aging.In this episode, I’m sharing how nutrition plays a major role in building healthier, more resilient skin from the inside out.We’ll explore the nutrients that help support your body’s natural defenses, why modern diets often leave skin underprotected, and the simple dietary shifts that can help you maintain a healthy glow while supporting overall wellness.On this episode, you’ll learn: One powerful nutrient that helps protect your skin like a natural sunscreen (0:05)Which foods deliver the best sources of omega-3s to support smoother, healthier-looking skin from the inside out (1:20)How vitamin C supports collagen and skin resilience — plus my simple trick to help your body absorb more of it (2:30)The most effective way to raise your vitamin D levels safely and support healthy, glowing skin year-round (5:00)Thank you to our sponsors! Check them out: Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get $80 in free groceries at thrivemarket.com/gundrypodcast.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Collagen has become one of the biggest buzzwords in health and wellness — but there’s a lot of confusion about what actually works and what’s just clever marketing. In this episode, we’re going beyond the hype to look at how your body really produces collagen, what modern lifestyles do to break it down faster, and the nutritional strategies that help you rebuild from the inside out.If you want to age with stronger skin, better mobility, and a healthier foundation overall, this conversation will change the way you think about collagen and how to support it naturally.On this episode, you’ll learn: Whether eating collagen actually helps your body make more of it (1:00)Why you should think twice before buying bone broth or most collagen powders (3:30)The key nutrients your body truly needs to build collagen naturally from the inside out (6:22)How the modern diet quietly sabotages your collagen production — and the simple shifts that can help reverse it (9:00)My three-step system for kicking off a collagen reset that supports stronger skin, joints, and healthy aging (15:00)Mentioned on this episode:Gundry MD Phyto Collagen ComplexThank you to our sponsors! Check them out: Head to HOMES.com to find the right home for you.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most people think skin tags are just a harmless cosmetic issue — something you remove and forget about.The truth is, these small changes on your skin can sometimes be early clues that something deeper is going on.In this episode, I’m diving into the real story behind skin tags and what they may be telling you about the way your body is processing food, managing hormones, and handling inflammation. We’ll look at the dietary patterns and everyday choices that can influence skin health from the inside out, and why what you eat plays a much bigger role than most people realize.On this episode, you’ll learn: Why small skin tags are more than a cosmetic nuisance — and what they could be signaling about your health (1:40)The surprising pattern I’ve seen in virtually every patient with skin tags (4:40)How a specific style of eating can help lower insulin-like growth factors and support healthier aging from the inside out (8:45)The reason you should think twice before trying to burn off a skin tag (12:00)Whether grass-fed ghee actually contains NEU5GC (12:32)Thank you to our sponsors! Check them out: Go to timelinenutrition.com/GUNDRY to get 10% off your first order of Mitopure.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Healthy skin isn’t just about what you put on your body — it’s about what you feed it from the inside out.After decades of research, I’ve learned that your skin is often one of the first places your body shows signs of inflammation, imbalance, or nutritional gaps.And the good news? The right foods can help support smoother, clearer, more resilient skin at any age.In this episode, I reveal which everyday ingredients can help support collagen, hydration, and cellular repair.If you want healthier, more vibrant skin without complicated routines, this conversation will change the way you think about what goes on your plate.On this episode, you’ll learn: How your skin often reveals what’s really happening inside your gut (1:38)Why even “dead” bacteria can work wonders for your health — and the everyday foods that deliver them (2:33)The fiber mistake that many people are making (4:45)Which overlooked oil has been studied for its ability to help suppress breast cancer cell growth (5:59)My simple kitchen trick for transforming slimy okra into a crispy, crave-worthy snack (9:37)Where to find silica-rich foods that help support that natural “glow” from the inside out (11:23)The powerful spice I rely on to help defend against fine lines and wrinkles (15:00)Thank you to our sponsors! Check them out: Visit Juvent.com/GUNDRY and use code GUNDRY at checkout to get an extra $300 off your Juvent Micro-Impact Platform.Get convenient, high-quality, and affordable groceries delivered with Thrive Market. Get $80 in free groceries at thrivemarket.com/gundrypodcast.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join me as I break down the most common egg labels and what they REALLY mean for your health. From cage-free to pasture-raised, I’ll reveal the surprising differences in quality, nutrition, and well-being of the chickens laying them. Spoiler alert: the eggs you choose can have a direct impact on your health.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.