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Poetry can be a kind of meditation, explains Rashid Hughes. He explores how the art of haiku can open your heart and bring a sense of peaceful, awe-inspired expressiveness into your practice.
Life has so much to offer, if we’d only listen. The evening was young and my body tired from being in motion all day. There was an intrinsic quietness in the air, with gray skies above and an unceasing but very tender rainfall. I sat at my desk, looking out of my back window as I often do after a long day of reading or writing. The usual sounds of insects and animals on a late summer evening seemed to be very few. The candle flame to my left on my ancestor altar reminded me of the sacredness of resting, so I allowed myself a moment to just be. I enjoy cracking my window a little to listen to the rain with the coincidental thunder on the horizon. As I feel on many rainy days, I felt like the rain was inviting me to listen deeply, so I obeyed.
As I sat enjoying the rain for a while, I began reflecting on a few words from mama Alice Walker’s poem “Be Nobody’s Darling.”
Be nobody’s darling; Be an outcast
Be an outcast; Be pleased to walk alone
I felt alone, but not separate. I exhaled. Something sacred was in the midst: an undivided knowing. A deeply-rooted conviction of belonging arose within me. It was as if I was bearing witness to my boundless love. In awe, I surrendered.
From within this knowing, the following haikus came to me in a very spontaneous, unstructured way. In that moment, life felt both intimate and imminent. A solitude and a fresh clarity caressed me; a moment of effortless meditation unfolding. There was no goal or desire present, just present-moment awareness.
I’m not sure why haiku was the form of writing that came to me at the moment. Poetry or writing isn’t how I usually express myself after meditation. I may jot down a few notes, but hardly ever in the form of poetry. I tend to prefer to bathe in the natural clarity of mind after moments like this. Maybe haiku emerged due to the natural slowness of pacing and spaciousness that is required throughout the haiku poetic process. Who knows?
With the window slightly opened, allowing the sound of the gentle rain and a soft breeze in, I began to write these haikus.
Poetry Can Be a Kind of Meditation
If you don’t understand the meaning of the haikus, that’s OK. The gift of haiku is the patience that is invoked, the wonder, and, on special occasions, the confusion. You may sense that there are many possible interpretations of a haiku. That’s OK too; let all be both true and untrue. I invite you to take a breath in between reading each haiku.
A different knowing That enters me from beneath. They frown at me, Shrink!
I hear them calling In the cool breeze on my feet. I contract, it’s me!
It’s time to slow down. What shall my five year plan be? It’s night time, don’t sleep!
Overcast, light rain. The sunshine of so much grief Felt within the peace.
Yaaaass, dreadlocks and beard! The way they stare in the streets Feels like, please don’t shoot!
The leaf’s holding on, Fall, a few yellows and pinks. No hurry, just be
A candle burns bright. Walking back and forth I think, Tomorrow not now.
Try Your Hand at Haiku
It is my wish that everyone might be able to find joy in writing haikus. It really can slow your mind down and open your heart when you need it most. Here are a few tips to get you started.
Go for a walk or sit in your favorite seat at home.
Observe your surroundings. Notice the colors, the weather, the sounds.
Listen to your heart and sense what is happening within.
Without much thinking, in two sentences, pause and write down what is capturing your attention.
Then write a third sentence that is not as closely related to the first two sentences.
See if you can draw some surprising connection between the first two sentences and the the third.
Remember, try to really get clear on what insight or message you want to reveal to the reader.
If you’d like a challenge, rewrite the three sentences following the traditional haiku structure: three lines, with five syllables in the first line, seven in the second, and five in the third.
Most importantly, don’t judge yourself for what you come up with.
The invitation is to connect with your senses in a real or imagined setting. What do you hear? What do you smell? Note the emotional content of the space. And when you’re done, take what you learned to the page in whatever way suits you. Read More
Are yellow-fleshed potatoes healthier than white? And what about the glycoalkaloid toxins?
The high glycemic impact of potatoes may increase the risk of type 2 diabetes, perhaps by chronically overstimulating the insulin-producing cells in the pancreas. In my last two blogs, I explained how you can decrease the glycemic impact of white potatoes by eating them cold, chilling then reheating them, or adding broccoli, lemon juice, or vinegar. What else can we do?
Well, the pigments in brightly colored berries can act as starch blockers, as you can see below and at 0:38 in my video The Healthiest Type of Potato.
So, if you’re going to eat a high glycemic food, you may be able to moderate its impact by, for example, spreading raspberries on your toast, adding strawberries to your cornflakes, or sprinkling blueberries into your pancake batter. I’m not saying you have to put blackberries in your baked potato, but given that the natural color compounds in fruits can slow down starch digestion, what about pigmented potatoes?
Even regular yellow potatoes like Yukon gold may be preferable to white, but the best may be purple potatoes—not just purple-skinned potatoes but purple-fleshed potatoes. If you’ve never seen purple potatoes, they are remarkable—they have almost a neon-blue glow, which you can see below and at 1:14 in myvideo.
And not only do they look cool, but purple potatoes cause less of an insulin spike and less of a blood sugar spike compared to even the yellow-fleshed potatoes, suggesting that switching from yellow or white potatoes to purple ones “could have large potential in maintaining public health.”
How do we know the pigments themselves are responsible, rather than other differences between the different potato varieties? Researchers tried using a control made of berries in a potato starch jelly, but that approach would seem to add even more variables. In a test tube, extracts of purple- and red-fleshed potatoes can act as starch blockers. So, if you extract and purify the purple potato pigments, you could remove any other effects of the different potato varieties by adding those purple pigments to yellow potatoes. And lo and behold, compared to plain yellow potatoes, this results in suppressions of blood sugar and insulin spikes. Instead of an overshoot reaction, where blood sugars can actually drop below fasting levels, you get the gentler rise and fall in blood sugars you’d expect from a lower glycemic food, as you can see below and at 2:25 in my video.
The authors suggest purple potato extracts could be produced to make supplements or fancy functional foods, but it might be more cost-effective to get these compounds from consuming purple potatoes themselves.
The purple potato pigments may also affect inflammation. The Potato Association of America likes to paint potatoes as an anti-inflammatory food, but what it doesn’t tell you is that this benefit may be limited to pigmented potatoes. When study participants were randomized to eat a small white potato every day for six weeks versus a yellow- or purple-fleshed potato, those in the purple potato group achieved significantly lower levels of inflammation compared to those in the white potato group, measuring both C-reactive protein and interleukin-6, shown below and at 3:13 in my video.
Pigmented potato consumption also alters oxidative stress. Within hours of eating a large purple potato, you get a nice 60% bump in the antioxidant power of your bloodstream, and this translates into less free radical DNA damage. If you compare the antioxidant activity of white potatoes, yellow potatoes, and purple potatoes, Yukon gold has about twice the antioxidant power as white, but purple has 20 times the antioxidants. That’s comparable to what you might see in berries. Half a purple potato has about the same polyphenol antioxidant content as half a cup of blueberries.
Purple potatoes can increase the antioxidant capacity of our bloodstream, whereas straight white potato starch can act as a pro-oxidant and decrease it. Eat a purple potato, and, over the next eight hours, the antioxidant capacity of your bloodstream goes up. In contrast, if you eat white potato starch devoid of any pigment, you can end up worse off than where you started, as you can see below and at 4:12 in my video.
Okay, but does this translate into different physiological effects? Yes, indeed. When people ate either purple potatoes or white potatoes for two weeks, the purple potatoes improved a measure of arterial stiffness, whereas the white potatoes did not. And this translates into a drop in blood pressure, even in those already taking high blood pressure drugs, suggesting purple potatoes are an effective blood pressure–lowering agent.
But what about the toxic glycoalkaloid compounds found in potatoes? The toxic human dose starts around 2 to 5 mg/kg of body weight, and the lethal dose is not too far behind. But the average amount of total glycoalkaloids found in most potatoes, however, is less than 100 mg/kg; so, at the average American weight of 180 pounds, a toxic dose is like four to nine pounds of potatoes. What happens when you approach that amount? It’s possible you can get nausea, vomiting, or diarrhea that could be easily confused with something like gastroenteritis or food poisoning. Some people can start to get sick at just 1.25 mg/kg of body weight or even experience symptoms at 1 mg/kg. That would only be about two pounds of potatoes at the average American weight. It’s also possible that the glycoalkaloids could start accumulating if you eat potatoes day in and day out. But what about those people who go on a fad potato diet and eat three or four pounds a day? They can do that without risking getting sick if they peel their potatoes, which removes nearly all of the glycoalkaloids.
Doctor’s Note
This is the last in a five-video series on potatoes. If you missed any of the others, see:
Cancer affects millions of people each year, and a large share of these cases come from just a few types: breast, prostate, lung, and colon cancer. These cancers are common because they involve large, hormonally active organs that are exposed to everyday lifestyle and environmental factors over many years.
Understanding why they occur so often helps explain the statistics and highlights where prevention and early detection matter most.
What Makes a Type of Cancer “Common”?
When a cancer is called “common,” it usually means it causes many new cases in a population each year or carries a high lifetime risk. Breast, prostate, lung, and colon cancer rank near the top in many countries, especially where people live longer and lifestyles include less movement and more processed foods.
Aging is crucial, because cells that divide over many decades have more chances to accumulate DNA damage that can lead to cancer.
Organs such as the breast, prostate, lung, and colon are biologically active and constantly exposed. Breast and prostate tissues respond strongly to hormones, while lungs and the colon directly contact air, smoke, pollutants, and food contents.
Over time, repeated injury and repair in these tissues increase the odds that abnormal cells will appear. Screening programs that focus on these organs also make them more visible in cancer statistics, as early and mild cases are more likely to be found.
Breast Cancer Basics
Breast cancer begins when cells in the breast grow in an uncontrolled way, often starting in ducts or lobules that carry or produce milk. It is the most frequently diagnosed cancer in women worldwide, and its high numbers reflect both widespread breast tissue and longer life expectancy.
Hormonal exposure is a major factor. Longer lifetime exposure to estrogen and progesterone, through early menstruation, late menopause, or hormone therapy, can raise risk.
Family history and inherited gene changes also matter. Lifestyle factors such as obesity, alcohol use, and lack of physical activity further influence breast cancer risk.
While not all risk can be removed, maintaining a healthy weight, limiting alcohol, exercising, and following recommended mammography schedules support earlier detection and lower overall risk.
Prostate Cancer Basics
Prostate cancer develops in the prostate gland, which sits below the bladder and contributes to seminal fluid in men. It is one of the most common cancers in men, with risk rising sharply with age. Many older men develop small prostate cancers, though not all will progress to serious disease.
Male sex hormones (androgens) strongly affect prostate cells. Over decades, hormonal stimulation and cell turnover increase the chances that harmful mutations will arise. A family history of prostate cancer and inherited gene changes raise risk further. Diet, obesity, and chronic inflammation may also play a role.
Screening with prostate-specific antigen (PSA) tests and examinations can detect prostate cancer earlier, but there is ongoing discussion about balancing early detection with the risk of overdiagnosis and overtreatment, according to the Centers for Disease Control and Prevention.
Lung Cancer Basics
Lung cancer starts in cells of the lungs, usually in the airways or air sacs. It is among the most common cancers globally and a leading cause of cancer-related death. Its frequency is closely tied to tobacco use, although air pollution, occupational exposures, and radon also contribute.
Because lungs are in constant contact with inhaled air, they are directly exposed to harmful substances over long periods.
Smoking remains the dominant cause of lung cancer. The carcinogens in cigarette smoke repeatedly damage lung cells, and the repair process can lock DNA damage into permanent mutations. Secondhand smoke and other pollutants also increase risk.
People who never smoke can still develop lung cancer, but patterns of disease follow smoking rates in most populations. Avoiding tobacco, supporting smoke-free environments, and seeking medical review for persistent cough or breathing changes are key steps for lowering risk and improving early detection.
Colon Cancer Basics
Colon cancer, often grouped with rectal cancer as colorectal cancer, affects the large intestine, where water is absorbed and waste forms. It is one of the most common cancers and a leading cause of cancer death, yet it is also highly preventable through screening.
The cells lining the colon are exposed for hours each day to digested food and its byproducts. Diets high in red and processed meat and low in fiber, combined with obesity, inactivity, alcohol use, and smoking, all raise colon cancer risk.
Age is a major driver, with most cases historically occurring after 50, though rates in younger adults are rising in some regions. Screening tests such as colonoscopy and stool-based checks can identify and remove precancerous polyps, preventing many cases of invasive colon cancer, as per Mayo Clinic.
Why These Four Cancers Are So Common
Breast, prostate, lung, and colon cancer share several risk patterns. Tobacco use, excess body weight, low physical activity, alcohol consumption, and diets rich in processed foods all contribute to multiple cancer types.
These lifestyle factors act on tissues that are hormone-sensitive or constantly exposed to environmental influences, especially as people age.
These cancers are also the focus of many research and screening efforts, which increases detection of early-stage disease.
Only a portion of risk is strictly inherited; in most people, genes, environment, and lifestyle interact. Although no single measure can fully prevent cancer, changes at the individual and population levels can meaningfully reduce the burden of breast, prostate, lung, and colon cancer.
Taking Charge of Cancer Risk: Breast, Prostate, Lung, and Colon Cancer Awareness
Cancer will remain a major health challenge, and breast, prostate, lung, and colon cancer will continue to represent a large share of diagnoses.
Still, understanding why these cancers are so common highlights the importance of avoiding tobacco, staying active, maintaining a healthy weight, choosing more whole foods and fewer processed meats, and limiting alcohol.
Awareness of how cancer develops in the breast, prostate, lung, and colon helps people make more informed choices about screening and everyday habits. Following recommended mammograms, colon tests, and appropriate prostate or lung screening where indicated can lead to earlier detection and better outcomes.
Keeping cancer, including breast, prostate, lung, and colon cancer, in mind as part of long-term health planning opens room for prevention, vigilance, and timely care.
Frequently Asked Questions
1. Can someone have more than one of these cancers in their lifetime?
Yes. A person can develop more than one primary cancer, either at the same time or years apart, especially if they have strong genetic risk factors, significant lifestyle exposures, or are living longer after successful treatment.
2. Do breast, prostate, lung, and colon cancer share any warning signs?
They each have specific symptoms, but shared warning signs can include unexplained weight loss, persistent fatigue, and pain that does not improve. Any ongoing change in the body that is unusual for the person should be checked by a doctor.
3. Is it possible to have cancer without any symptoms?
Yes. Early-stage breast, prostate, lung, or colon cancer may cause little or no noticeable symptoms. This is one reason screening tests are recommended for people in certain age or risk groups.
4. Does regular exercise lower the risk of all four of these cancers?
Regular physical activity is linked to a lower risk of several cancers, including breast and colon cancer, and it helps manage weight and hormone levels. While it cannot remove risk completely, it is a useful, broad protective factor.
Each day, the human body performs countless tasks that keep life going, many of which happen without awareness or effort. From the rhythmic beating of the heart to the constant flow of blood and the steady exchange of air in the lungs, these essential processes form the foundation of human survival.
Together, they create a sophisticated system of blood circulation and lung function that fuels every muscle, organ, and cell with oxygen and nutrients.
Science has uncovered astonishing details about these daily operations. Even at rest, the body’s internal machinery remains in motion, maintaining balance and energy through precise biological coordination. The heart, blood, and lungs serve as one of the most impressive examples of this teamwork.
How the Heart Works Every Day
The heart operates as the engine of the body’s circulatory system, pumping blood continuously to sustain all organs. On average, the heart beats about 100,000 times per day, moving nearly 7,500 liters of blood through arteries, veins, and capillaries.
Each heartbeat is triggered by electrical impulses that direct contractions in a specific rhythm, an elegant pattern that allows oxygen-rich blood to reach every part of the body.
The heart’s structure includes four chambers: two atria and two ventricles. The right side handles deoxygenated blood, sending it to the lungs for oxygenation, while the left side receives fresh oxygenated blood and pushes it through systemic circulation.
It’s a process so efficient that the entire volume of blood in the body circulates roughly once per minute.
Interestingly, emotional and physical states can momentarily influence heart rate. Feelings of stress or excitement activate the body’s sympathetic nervous system, increasing heartbeats, while calm or rest activates the parasympathetic system, slowing them down. This delicate balance helps maintain proper blood circulation depending on activity or mood.
How Blood Circulates Through the Body
Every second, human blood travels through an intricate network estimated at more than 60,000 miles in total length, enough to circle the Earth more than twice. This ongoing blood circulation supplies every cell with oxygen and essential nutrients while removing waste products like carbon dioxide.
The composition of blood is a scientific marvel:
Red blood cells carry oxygen from the lungs to tissues.
White blood cells defend against infections.
Platelets assist with clotting in case of injury.
Plasma, the fluid component, transports hormones, proteins, and electrolytes.
Apart from oxygen delivery, blood circulation has countless side benefits. It helps regulate body temperature, maintain pH balance, and support immune defense. Without this nonstop movement, tissues would be deprived of oxygen and energy, leading to immediate collapse of normal functions.
Approximately 2.4 million red blood cells are produced in the body every second to keep up with the demand for oxygen transport, a reminder of how dynamic human biology truly is.
How the Lungs Function
The lungs are the body’s air exchange centers, responsible for breathing and oxygen transfer. Each day, a person breathes about 20,000 times, allowing nearly 11,000 liters of air to move in and out of the chest cavity. This repetitive action sustains lung function and powers blood oxygenation.
Air travels through the trachea and bronchi before reaching tiny air sacs called alveoli, where gas exchange occurs. These microscopic sacs, about 300 million in total, allow oxygen to enter the blood while carbon dioxide leaves it. From there, oxygen-rich blood returns to the heart, which pumps it through the body, according to Cleveland Clinic.
The lungs work closely with the diaphragm, a sheet of muscle that contracts with every breath. When the diaphragm moves downward, the chest cavity expands and draws air inward; when it relaxes, air is pushed out. This simple cycle supports cellular respiration and provides the oxygen needed for energy production.
Healthy lung function depends largely on clean air, exercise, and hydration. Smoking, pollution, or inactivity can reduce the lungs’ capacity, limiting oxygen intake and placing strain on the heart and overall blood circulation.
The Connection Between Heart and Lungs
Though separated anatomically, the heart and lungs operate as one integrated team known as the cardiopulmonary system. When oxygen enters the lungs, it binds to hemoglobin molecules in red blood cells. The heart then pumps these oxygen-loaded cells through arteries, supplying the body with the fuel for life.
This partnership also works in reverse. As cells use oxygen, they produce carbon dioxide, which the blood transports back to the lungs. There, the waste gas is expelled with each exhale, completing a perfect exchange loop between blood circulation and lung function.
During physical activity, the heart beats faster and the lungs work harder. The synchrony between them increases oxygen delivery and removes carbon dioxide more quickly, allowing the body to sustain movement and maintain temperature. It’s a striking display of physiological teamwork that scientists continue to study in detail.
What Happens When Blood Circulation or Lung Function Is Interrupted
Interruptions in blood circulation or lung function can have immediate and serious effects. If blood flow is blocked, through a clot, heart failure, or vascular disease, oxygen deprivation begins within seconds. Brain cells, which are highly dependent on oxygen, start to deteriorate almost instantly, as per the World Health Organization.
Similarly, poor lung function prevents efficient oxygen exchange, leading to shortness of breath, fatigue, and reduced oxygen levels in the blood. Chronic respiratory conditions such as asthma, bronchitis, or pulmonary fibrosis compromise blood circulation by limiting the oxygen supplied to the heart and vital organs.
Scientific research continuously explores ways to protect and restore healthy blood circulation and lung function. Preventive habits, like regular aerobic exercise, a balanced diet, and avoiding tobacco, play measurable roles in keeping these systems efficient.
Amazing Scientific Facts About Your Heart, Blood, and Lungs
The human body contains details so intricate that even advanced scientific study continues to uncover new wonders. Here are several fascinating facts supported by anatomy and physiology research:
The heart creates enough pressure to squirt blood nearly 30 feet in distance.
The body’s blood circulation covers an estimated 60,000 miles of vessel pathways.
The lungs weigh about 1.3 kilograms together and contain hundreds of millions of alveoli for gas exchange.
Every minute, the heart pumps roughly 5 liters of blood, ensuring each cell receives oxygen.
During intense exercise, lung function can increase oxygen intake up to 15 times compared to rest.
These scientific realities highlight just how active and complex the body truly is, even during sleep.
Your Body’s Hidden Power: The Unsung Work of the Heart, Blood, and Lungs
Every moment, the body relies on a perfect sequence of rhythmic motion, the heart beating, the blood circulating, and the lungs breathing.
Their cooperation keeps oxygen levels balanced and energy flowing to sustain physical and mental activity. Understanding these processes isn’t just fascinating science, it’s a reminder of the natural precision built into human design.
By supporting healthy blood circulation and lung function through simple daily habits, individuals can strengthen the invisible systems that keep them alive and thriving. Regular movement, hydration, proper rest, and mindful breathing empower the heart and lungs to perform their continuous miracle.
Behind every heartbeat and breath lies a symphony of life processes, proof of how much the body accomplishes every day without pause.
Frequently Asked Questions
1. Why does the heart rate increase during exercise?
During physical activity, muscles require more oxygen, so the heart pumps faster to circulate oxygen-rich blood more efficiently throughout the body.
2. Can lung capacity improve with training?
Yes. Regular aerobic exercise and deep breathing practices can enhance lung function by strengthening respiratory muscles and improving oxygen intake efficiency.
3. What causes poor blood circulation in healthy adults?
Factors like prolonged sitting, dehydration, and poor diet can slow blood circulation by reducing vessel elasticity and limiting oxygen flow.
4. How does stress affect your heart and lungs?
Stress triggers hormones that raise heart rate and breathing speed. Over time, chronic stress can strain the heart, disrupt healthy blood circulation, and reduce optimal lung function.
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Life is never constant. And it can be difficult to remain balanced in the midst of change. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and cultivate equanimity.
With equanimity, we can feel the possibility of balance in our hearts in the midst of life’s ups and downs. It’s a quality that’s both receptive and stable. In short, it’s the opposite of the reactive mind. With equanimity, there’s a feeling of ease and allowing as we ride the waves of change and different experiences. It allows us to be present to suffering and present to joy. It combines an understanding mind together with a compassionate heart. It doesn’t mean we are indifferent or that we don’t care or that we care less, it means we allow life to unfold without any attachments to an outcome or taking things personally. And finally, equanimity is opening to easing into each moment with care and gentleness.
A Meditation to Create Inner Balance in the Face of Change
Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
Settle into a comfortable posture. You can close your eyes or simply lower your gaze. Bring awareness toward your body. Notice your breath move through your body, feeling the chest or belly expand with your breath.
Take a moment to set an intention for the practice. Perhaps it’s to feel a sense of inner balance and ease. Take in the following phrases or the meaning of the phrases and quietly repeat to yourself: Things are just as they are. I’m safe in this moment.My happiness and suffering depend on my thoughts and actions, not simply upon my wishes.May I feeljoyand ease.
Notice whatever is present for you right now. Resting in a feeling of OK-ness in this moment, just as it is.
Bring to mind someone who you care about and who may be going through a hard time. Extend these phrases or the meaning of the phrases to this person. I care for you yet cannot keep you from suffering. I love you yet cannot control your happiness. Your happiness and suffering depend on your thoughts and actions and not my wishes for you. May you feel joy and ease.
Notice how you feel. Notice the raw feeling of whatever is present for you. Sit with it. Just letting it be, right now.
Once again, bring awareness to the body, and the breath. Feel the ease of simply being and breathing.
Meditation is a core mindfulness practice that you can customize to meet you where you are, bring your attention to the present moment, and engage in more compassion and connection. Here’s what you need to know to get started. Read More
Broccoli, vinegar, and lemon juice are put to the test to blunt the glycemic index of white potatoes.
White potatoes have a high glycemic index, and consumption of high glycemic impact foods may increase the risk of diabetes. Normally, after a meal, we’d like our blood sugars to rise and fall gently and naturally. But with high glycemic foods like potatoes, we get an exaggerated blood sugar spike. This leads our body to over-compensate with insulin, forcing our blood sugars lower than when we started, which results in negative metabolic consequences, such as a rise in triglyceride fats in the blood, as you can see below and at 0:34 in my video How to Reduce the Glycemic Impact of Potatoes.
However, potatoes are a good source of vitamin C, potassium, and polyphenols, which may counterbalance their glycemic impact. This may explain why potatoes appear to have a neutral effect when it comes to lifespan, unlike other whole plant foods that have been associated with actively living longer.
In my last blog, I explained how the act of chilling cooked potatoes can dramatically lower their glycemic index, even if you then reheat them in a microwave. How else might we reduce the glycemic impact of white potatoes? The same way you make anything better in your nutritional life—add broccoli. Eating two servings of cooked broccoli with your mashed potatoes would certainly do it, immediately cutting the insulin demand by nearly 40%. In contrast, adding chicken breast makes things worse, and adding tuna fish makes things even worse still, nearly doubling the amount of insulin your body has to pump out, as shown below and at 1:31 in my video.
Why does plant protein make things better, but animal protein makes things worse? Because decreased consumption of branched-chain amino acids improves metabolic health. I cover this in my book How Not to Diet, as well as in my video on the topic.
Speaking of How Not to Diet, remember the section on vinegar? The graph below illustrates the blood sugar and insulin spikes that someone with prediabetes may experience after eating a bagel. When that same bagel is consumed alongside a tablespoon or so of apple cider vinegar diluted in about a quarter cup of water, though, the spikes are significantly reduced, as you can see below and at 2:10 in my video.
Does it work for potatoes, too? Simply chilling potatoes may cut down on the blood sugar and insulin spikes, but to get significant drops in both, you just have to add about a tablespoon of vinegar to drop levels by 30% to 40%. And that was just plain white distilled vinegar.
Is it the vinegar itself, or would any acidic condiment do? In a test tube, lemon juice appeared to have a remarkable starch-blocking effect, but you can’t know if it works in people until you put it to the test. And indeed, lemon juice reduces the glycemic responses to bread. And not just by a little, but by about 30%, as you can see below and at 2:50 in my video.
Now, the study participants were drinking a half cup of lemon juice, but that makes it even more remarkable that it was helpful because that added an extra half teaspoon of sugar, yet they still had a better blood sugar response. Vinegar is more potent, though. Just one to two tablespoons a day of vinegar diluted in water can significantly improve both short- and long-term blood sugar control in people with diabetes, which is why clinicians may want to include vinegar consumption as part of their dietary recommendations for their patients with diabetes.
Doctor’s Note
This is the fourth video in a five-part series on potatoes. Missed the first three? See:
What about the glycoalkaloid toxins in potatoes? I cover that and discuss the best kind of potato in my upcoming final video in the series: The Healthiest Type of Potato.
The month of April marks Autism Awareness Month, a time to recognize the spectrum. Yet, Amy Trahey, founder of Great Lakes Engineering Group, insists that awareness remains incomplete without understanding. “There is still a lot of work to be done,” Trahey says. “People think they know what autism is, but the reality for families and individuals living with it is far more complex. Awareness without understanding doesn’t help anyone; it needs to come with empathy and support.”
Recent data underscores the scale and urgency of that gap. According to recent studies, approximately 1 in 31 children has been identified with autism spectrum disorder. Although increased diagnosis rates often reflect better screening and broader definitions, Trahey insists that it doesn’t translate into a nuanced understanding of the condition.
For many families, the challenge begins not with the diagnosis itself, but with the weight of assumptions that come with it. “A diagnosis doesn’t come with a roadmap. What you’ve been told, what you’ve heard, what you think autism is, it doesn’t prepare you for what it actually means inside your home,” she explains.
The Trahey Family
Her experience began with Quinn, her eldest son’s diagnosis at two and a half years old, a moment that arrived when she was pregnant with her second child. At the time, she was forced to process clinical information, statistical probabilities, and emotional uncertainty all at once. She learned about the increased likelihood of autism in a second male child, which carried an immense psychological weight. “You hear the probabilities, especially with another boy on the way, and it’s terrifying. You start thinking about worst-case scenarios because that’s what the world has taught you to expect,” she says.
That expectation, she explains, is often built on incomplete or outdated perceptions. In her experience, autism is still too frequently framed through limitation, with less attention given to capability, intelligence, and individuality. Trahey came upon that realization gradually as she began to understand her son beyond the diagnosis itself.
“He is gifted,” she says. “He is brilliant in ways that don’t always come out in traditional communication. People make assumptions because they don’t see it immediately, and if they see what they don’t understand, they label it and miss what’s actually there. Intelligence doesn’t disappear just because expression looks different.”
Communication became one of the earliest and most defining challenges. Like many children on the spectrum, her son initially struggled with verbal expression, creating a disconnect between what he understood and what he could convey. Bridging that gap, she recalls, required structured intervention, including visual communication systems, repetition, and carefully designed routines that translated abstract needs into tangible choices.
Trahey explains, “You break everything down into something manageable. You meet them where they are, and then you build from there. It takes time, patience, and a willingness to learn a different language.”
Progress came in small and meaningful steps, including pointing to indicate a choice instead of withdrawing, using pictures to communicate wants, forming words after long stretches of silence, and gradually holding eye contact longer. “Every small step matters. What looks ordinary to someone else can represent years of work,” she says.
Quinn Trahey
Sensory sensitivities added another layer of complexity. Trahey explains that what feels ordinary to most, like a brightly lit store, a noisy event, or a crowded room, could be overwhelming for her son. Yet instead of sheltering him from these experiences, she chose the path of empowering him, giving him tools to engage with the world in ways that worked for him. Headphones to manage noise or weighted vests to ease anxiety were strategies she believed could help him navigate each situation confidently.
“You don’t remove them from the world; they don’t need that. What they need is just a couple more tools in their toolbox to be able to take the sensory overload,” she adds.
Trahey emphasizes that advocacy is central to creating lasting inclusion. In the early stages, she notes that parents often bear the responsibility of interpreting needs, navigating challenges, addressing misconceptions, and securing the right support. As children grow, she says the focus must shift toward fostering independence, helping them develop the skills to express their own needs and advocate for themselves. “I will always advocate for my son,” she says. “But he also needs to learn how to speak for himself in a way that people can understand. That’s where growth happens.”
Emerging technologies, she notes, are facilitating that self-sufficiency, transforming how individuals on the spectrum navigate communication. “Technology is giving people a voice who didn’t have one before,” she says. “It’s opening doors that were closed for a long time.”
Tools such as AI-assisted platforms and other assistive technologies can help those who struggle with verbal expression convey complex thoughts, emotions, and preferences in ways that were previously difficult or impossible. From her perspective, these innovations can create new opportunities for connection and allow individuals to participate more fully in life on their own terms. Still, Trahey argues that while tools can enable communication, acceptance determines whether that communication is heard and valued.
Misconceptions continue to shape how autism is perceived in schools, workplaces, and public spaces. According to her, the tendency to equate difference with deficiency can limit opportunity and reinforce barriers that extend beyond childhood. “Being on the spectrum doesn’t mean you can’t have relationships, build a career, or contribute meaningfully,” she says. “It means your path might look different, and that difference deserves respect.”
Her son’s development reflects that perspective. She notes how deep interests, what she refers to as “splinter skills,” have provided a foundation for engagement, allowing him to connect with others through subjects he understands deeply. She says, “You use what they love to expand their world. That’s how you build confidence and create opportunities for engagement.”
Autism Awareness Month, in Trahey’s view, should prompt more than surface-level recognition. She emphasizes that meaningful change begins with individual reflection. “Ask yourself what you think you know,” she says. “Ask where that understanding came from, and whether it’s actually true.”
Trahey believes that families navigating autism live within a reality that is often misunderstood from the outside. Understanding, in that sense, becomes an active responsibility. It asks for humility and a willingness to overlook assumptions. For Trahey, that shift holds the potential to reshape how autism is perceived, and how individuals on the spectrum can be supported, included, and valued in the world around them.
“Be aware. Have empathy. Learn about it,” Trahey says. “Because even if it doesn’t affect you directly, it will touch someone you care about.”
Modern lifestyles often expose the body to processed foods, environmental pollutants, and stress, which can take a toll on its natural cleansing systems. Body detoxification refers to how the body filters and eliminates toxins, relying primarily on the liver, kidneys, and digestive tract.
While the body already performs detoxification daily, certain natural habits, like proper hydration and clean eating, can support this process and keep the system functioning efficiently.
What Is Body Detoxification?
Body detoxification is a biological process where the body neutralizes and eliminates harmful substances, including metabolic waste and environmental toxins. The main detox organs, the liver, kidneys, lungs, skin, and intestines, work together to keep the blood and tissues clean.
The liver filters chemicals and breaks down toxins into less harmful compounds.
The kidneys flush waste through urine to maintain chemical balance.
The lungs remove carbon dioxide and gaseous toxins.
The skin helps excrete waste through sweat.
Some misconceptions suggest that detoxification requires restrictive diets, extreme fasting, or expensive juicing programs. However, experts agree that the most effective approach involves supporting these natural processes with nutrition and balanced habits rather than artificial cleanses.
Natural Ways to Strengthen Liver Support
Among all detox organs, the liver plays the most vital role in toxin elimination. It metabolizes fats, processes alcohol and medications, and transforms waste into substances that can easily leave the body. Enhancing liver support through diet can make detoxification more efficient.
Foods rich in antioxidants and phytonutrients, such as spinach, kale, broccoli, garlic, ginger, turmeric, beets, and citrus fruits, help defend the liver from oxidative stress. Turmeric, in particular, contains curcumin, a compound shown to have anti-inflammatory properties that may assist in liver protection.
Lifestyle also plays a major role. Limiting alcohol intake, staying active, and avoiding fried or overly processed meals are simple yet effective habits. When combined with adequate hydration and balanced eating, these actions promote optimal liver function and long-term resilience against toxin overload.
Hydration Benefits for Effective Detox
Water is one of the body’s most powerful and accessible detox tools. The hydration benefits extend far beyond quenching thirst, it directly impacts the body’s ability to eliminate toxins.
Every cell depends on water to function properly. The kidneys, in particular, rely on adequate fluid levels to filter out waste like urea and excess salts. When hydration is insufficient, toxins can accumulate, leading to fatigue, bloating, or sluggishness.
Experts typically recommend about eight glasses of water daily, though needs vary depending on activity, climate, and body composition. Herbal teas, coconut water, and fruit-infused water can also contribute to hydration while providing light antioxidant support.
Proper hydration supports digestion and skin appearance as well. By facilitating nutrient transport and temperature regulation, it ensures that the body’s detox pathways operate seamlessly, according to the World Health Organization.
Clean Eating and Its Role in Detoxification
Clean eating supports body detoxification by emphasizing whole, unprocessed foods and minimizing ingredients that burden detox organs. Fresh produce, whole grains, lean proteins, and healthy fats nourish the body while helping it process and expel waste efficiently.
A clean eating plan focuses on:
Whole, unprocessed foods such as fruits, vegetables, and legumes.
Reducing added sugars, refined grains, and trans fats.
Incorporating lean protein sources like fish, tofu, and legumes.
Using natural seasonings such as herbs and spices instead of heavy sauces or processed condiments.
This approach improves nutrient intake, especially vitamins C and E, minerals like zinc and selenium, and fiber, which aid in digestion and toxin removal. Fiber, found in vegetables, fruits, and whole grains, helps the intestines bind toxins and eliminate them through regular bowel movements.
Moreover, clean eating naturally reduces inflammation, promoting better liver support and energy balance across bodily systems.
Effective Natural Detox Remedies
Natural methods that gently assist with toxin elimination are supported by both tradition and modern research. While supplements and detox kits often make bold claims, everyday foods and habits are usually more sustainable and beneficial, as per Harvard Health.
Some effective, evidence-based detox supports include:
Green tea: Contains antioxidants like catechins that support liver function and metabolism.
Lemon water: Stimulates digestion and promotes hydration.
Probiotic foods: Yogurt, kimchi, and kefir strengthen gut health, which is essential for balanced detoxification.
Physical activity: Sweating through exercise promotes toxin release through the skin.
These measures, while subtle, make a significant cumulative impact when practiced consistently. The key is moderation, extreme cleanses or overuse of laxatives may do more harm than good, disrupting natural chemical balance in the body.
Recognizing When the Body Needs Detox Support
The body often sends early signals when its detox systems are struggling. While occasional fatigue or bloating is normal, persistent symptoms might indicate that toxin elimination is lagging.
Common signs may include:
Frequent tiredness or low energy despite adequate rest.
Dull skin or recurring acne.
Irregular digestion or constipation.
Headaches or concentration difficulties.
Unexplained cravings for sugary or processed foods.
These symptoms rarely point to one cause alone, but they highlight the importance of reassessing diet, hydration, and daily habits.
Supporting the body through gentle lifestyle changes, such as sleeping well, staying hydrated, eating clean, and engaging in light physical activity, can restore balance naturally without relying on restrictive practices.
An Everyday Approach to Sustainable Detox
The most effective approach to body detoxification is consistent self-care. Rather than viewing detox as a temporary challenge, it works best as an ongoing routine that respects the body’s built-in cleansing systems.
Staying hydrated provides continuous hydration benefits for the kidneys and skin, while nutrient-rich meals powered by clean eating feed the body with the vitamins and minerals required for smooth biochemical processes.
Regular liver support through antioxidant-rich foods strengthens the organ’s defense against harmful compounds and metabolic waste, allowing efficient toxin elimination day after day.
In essence, natural detox is not about purging but about nurturing. It’s about maintaining balance, supporting the body so it can do what it already knows best: keeping itself clean, energized, and capable.
When practiced with awareness and consistency, gentle detox habits blend seamlessly into daily life, creating a foundation for holistic well-being and lasting vitality.
Frequently Asked Questions
1. Can sweating really help remove toxins from the body?
Sweating helps the body regulate temperature and release small amounts of waste, but most toxin elimination happens through the liver and kidneys.
2. Are detox smoothies effective for cleansing the body?
Detox smoothies can provide nutrients that support organ health, but they don’t directly “cleanse” the body, balanced meals and hydration do that more effectively.
3. How long does it take for the body to detox naturally?
The body performs detoxification continuously, but noticeable improvements in energy or digestion often appear within a few days of adopting healthy habits.
4. Does fasting help with toxin elimination?
Short-term fasting may give digestive organs time to rest, but extended fasting isn’t necessary for detox and can sometimes stress the body if done improperly.
