In Case You Ever Wondered

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Many of you probably don’t remember William Proxmire, the U.S. Senator who criticized government-funded studies five decades ago. Another senator, Tom Coburn, picked up the mantle in 2010 by criticizing research on greenhouse gases from cows. (It’s bipartisan; we’ve got one Democrat and one Republican.) While the research was not about flatulence—cows don’t fart—it was about belching, which cows do, evidently a lot. The cows’ emissions were found to contribute to methane production, which can impact our atmosphere.

Not to be outdone on noxious emissions, the Australian researchers decided to ask the question: how many times per day do Australians pass gas? An Australian research group created an app where people could report their fart frequency. Seems ideal for a group of 8- to 12-year-old boys; they would make it a competition, especially when you call the app Chart Your Fart. Alas, the researchers must have realized that and set the lowest age limit at 14. The researchers promoted the app over various media to the extent that over 6,000 people qualified and participated in the study. The app is still available although the study is closed.

The average number of gaseous explosions? Five per day for both men and women (although some women may disagree with that number for their husbands). What was interesting is that flatulence followed several hours after eating. And the more fiber a person reported eating, the more gas was produced.

It makes sense. What does fiber do? Feed bacteria and other microbes that live in your gut. How do they make energy and perform their job? Fermentation, and fermentation produces gas. It’s completely normal. One more interesting result. The age group that farts the most is 26- to 45-year-old men. Knowing that, my life is now complete.

What are you prepared to do today?

        Dr. Chet

Reference: JAMA Net. doi:10.1001/jamanetworkopen.2026.15637

Sun and Soup

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A long-time reader pointed out that I made a mistake in Saturday’s Memo: the earth is not closest to the sun during the summer—in fact, depending on the minute, it’s at the furthest point from the sun. I confess I did not check the science on that one. It just made sense and therein lies the problem; science doesn’t always work that way. The reason the Northern Hemisphere is warmer in the summer is the angle of the earth in relation to the sun allows more heating rays through the atmosphere. I always want you to call me out when you think I’ve made a mistake. If it’s a fact, I’ll admit the mistake. I always check the science related to health, and I’ll make sure I do it in all areas of science. Thanks for checking me.

In light of the recent obsession with algae, Paula reminded me that we have a Recipe section on the website, and that’s where you’ll find a recipe called Pond Scum Soup. It’s a great-tasting soup that is chock full of phytonutrients. I like it because I get to use my stick blender, but it does look like green algae floating in a pond. The dead fish are optional.

Saturday, I’ll give you a run down on studies nutritionists don’t want you to know about. Enjoy the soup!

What are you prepared to do today?

        Dr. Chet

Reference: https://spaceplace.nasa.gov/seasons/en/

Protect Your Skin

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Astronomical summer begins tomorrow morning at 4:24 a.m. EDT in the Northern Hemisphere, the point when the earth will be closest to the sun. Because it will also be the longest day of the year, it will also provide the greatest exposure to the sun and its ultraviolet light if you’re going to be outdoors. Of course, our friends in the Southern Hemisphere need protection from the sun, too, even though winter sun isn’t as harsh. Protecting your skin is a year-round effort, so let’s see what all the fuss is about with the approval of BEMT.

Safety Consideration

I checked the PubChem database for BEMT (short for bis-ethylhexyloxyphenol methoxyphenyl triazine, AKA Bemotrizinol or Tinosorb-S). There were no safety issues with any of the 144 studies that are typically done for new chemicals. Further, the FDA document did not find any safety concerns in any of the animal or safety trials. It had minimal systemic absorption with rare, mild adverse events. There was also no evidence of androgen- or estrogen-receptor binding that had been a concern with other sunscreen ingredients in the past. BEMT is considered safer for babies and small children and for people with sensitive skin.

The FDA has approved this chemical as Generally Regarded as Safe at no more than a 6% solution. That means it’s not a pharmaceutical and will be regulated the same as dietary supplements.

Why It May Provide Better Protection

Besides the safety considerations, BEMT appears to be photostable, which means it doesn’t have to be applied as often throughout the day. One of the features is that it doesn’t appear to leave a white cast on the skin, so you can keep looking great. The most important feature is that it maintains the photoprotection longer. Consistent use over time will reduce the risk of sunburn, aging skin, and skin cancers.

While I looked, I could not find any data to support a benefit in the reduction of skin cancers in the countries that have had it available; no one has decided to find out the answer to that question yet. Perhaps with its introduction in the U.S. market, a graduate student will take that on as a question to be answered.

The Bottom Line

The only downside to the new sunscreen ingredient is that it will take time to find its way into the current marketplace. It’s been available on the internet for a while, so you can get it wherever you are. Whether you use the current products or add the new ones that will inevitably follow, I believe it’s important because it will reduce the inflammation caused from skin damage by UV rays—and we all know inflammation of any kind is the enemy. Every bit of inflammation we can reduce will improve our immune systems, and that will help our entire body.

What are you prepared to do today?

        Dr. Chet

References:
1. https://pubchem.ncbi.nlm.nih.gov/compound/Bemotrizinol
2. https://iit.msu.edu/news/2025-12-16-CRIS-in-the-news-bemotrizinol.html
3. https://www.accessdata.fda.gov/drugsatfda_docs/omuf/order/supportDoc/OTC000039/2.2_Introduction_to_the_Summary_Documents/rev_introduction_090026f88e1259aa.pdf

New Sunscreen Ingredient

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Bis-ethylhexyloxyphenol methoxyphenyl triazine! Say that five times fast. Heck, say it fast once! No, this isn’t a memo about tongue twisters; it’s about the FDA finally approving a new ingredient for sunscreen in the U.S. A simpler name is BEMT, bemotrizinol, or Tinosorb-S.

Why a new sunscreen ingredient? It not only neutralizes the free radical damage to skin by UVA rays, which can lead to cancer and aging, it also absorbs the UVA rays which cause sunburn. It has been used in Australia, Japan, and European countries since 2000. You’ll most likely find this ingredient in high‑SPF and high‑UVA‑protection blends.

I’ll go into more specifics on Saturday, including safety data and why it may be a better option for some people.

Tomorrow night is the Insider Conference Call. I’ll discuss three new topics that have caught my attention: a condition known as Ozempic mouth, a new study on food colorings and additives, and just for fun, why nutritionists have dissed the use of high-fat ice cream—it’s not why you think. Become an Insider by 8 p.m. to join in the discussion and get your questions answered.

What are you prepared to do today?

        Dr. Chet

Creatine and the Unasked Question

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If you read the article on creatine posted by the AMA, while as short as a sentence or two, the points were valid. Let me elaborate on a couple of the ones I think are most important.

Creatine Builds More than Muscle

The point they were making is that creatine may be beneficial to build muscle in those over 65, but that’s not all. I checked the study on the relationship between creatine intake and memory in persons 66 to 76; while it’s a meta-analysis and those can be potentially biased in the way studies are chosen for inclusion in the analysis, the data showed that memory was improved compared to a younger population.

The question is why? My personal opinion is that creatine may increase the production of energy in nerve cells in the brain, which can help learning and memory. There’s also the possibility that creatine may help increase the fluid content of brain tissue, thus making the cells work more effectively; we do tend to dehydrate more as we get older.

The second important point was that creatine is safe to use for nearly all of us, provided we don’t have chronic kidney conditions. While there have been a few small studies that have shown that even in people with diabetes-related kidney failure, creatine can be safely used, it’s best to work with a physician/specialist if you’re in that category of kidney disease. They can check creatinine levels to make sure kidney function isn’t being harmed. For the rest of us, using 3 to 5 grams of creatine every day seems to increase the benefits of muscle repair and growth with weight training.

The slight water retention and digestive issues mentioned are minor issues that typically resolve themselves when compared to the benefits creatine may generate. Just remind yourself that if your brain is retaining a little water, that’s a good thing!

The Unasked Question

What’s the question no one ever asks in nutrition studies? “How did you feel while you were taking the supplement?” Feelings can vary depending on the supplement: more energy, better sleep, fewer digestive issues, and on and on. I’m not talking about filling out questionnaires or taking tests. We’re all grown up enough to know that you may feel a little worse at first, but it usually goes away with time, so don’t get in a hurry to give up on creatine.

Simply, “How did you feel?” At the end of the day, that’s what’s really important to the person taking the supplement. Too often, because there are no real “hard science” tests for how a person feels, it’s not asked. We simply don’t know everything about how every food, every supplement, and every pharmaceutical impacts every tissue in every organ in the body. Sometimes, it’s just about how you feel day in, day out.

What are you prepared to do today?

        Dr. Chet

References:
1. https://www.ama-assn.org/public-health/prevention-wellness/9-things-patients-should-know-about-taking-creatine
2. Nutr Rev. 2023 Mar 10;81(4):416-427. doi: 10.1093/nutrit/nuac064.

The AMA and Creatine

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After last week, you may be thinking I’m going to talk about another healthcare professional dissing supplements. I’m very pleased to say that’s not correct this time around. You can read the article by clicking here; I wouldn’t recommend listening to the audio version—seems like an AI voice to me.

The first thing that blew me away was the sponsorship: the American Medical Association. I’m not used to the AMA even acknowledging supplements exist except to caution patients to be very cautious using them. Great change.

According to the title, there are nine facts patients should know about creatine. I think the first was the most important: taking creatine in conjunction with a weight training program will increase muscle mass over time. I agree completely. The age range goes from 20 to 80; for people over 40 and facing a continual decline in muscle mass over time, that’s important information to know.

I’ll cover the rest on Saturday, including the question never asked in many studies on dietary supplements.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.ama-assn.org/public-health/prevention-wellness/9-things-patients-should-know-about-taking-creatine

Questionable Comments on Dietary Supplements

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I hope you had a chance to read the article I referred you to on Tuesday; you can still read it by clicking on this link. For the record, I’m not a fan of the AG1 product. In my opinion, supplements should not mix herbals from medicinal plants with vitamins, minerals, and phytochemicals. That aside, there are three main points I alluded to in Tuesday’s Memo so let’s take a look.

Pharmaceuticals vs. Supplements

First, dietary supplements are regulated by the FDA, just not in the same way as pharmaceuticals. Here’s the difference:

  • Medicines have to prove they are safe before they are released for use by the public, but they can claim they will prevent, treat, or cure diseases.
  • Supplements cannot make such claims; they can make only structure-function claims: “This product may help digestive health,” for instance.

This “fact” as the writer proclaimed is the mantra of the American Medical Association and FDA. It seems worse now that they’re producing videos together for the general public. There’s a lot more arguments here, but that’s for another time.

So Much Beta-Carotene

The author brought up the beta-carotene and smoking studies, but I don’t understand why he didn’t question the amount of beta-carotene used in either study. The studies used four to six times the actual intake of beta-carotene at that time. These made these studies suspect because of the extreme use of beta-carotene in the studies. That’s what should be questioned.

Inadequate Nutrition

The proof was poor that he used to suggest that over 75% of the adult population get adequate vitamins and minerals from the food they eat. It was a study based on data collected via food-frequency questionnaire from specific segments of the Hawaiian and Asian populations in the mid 1990s, and I think we all know that those diets differ from the typical diet on the U.S. mainland or Europe. There are data from the 2021-2023 NHANES study available. It’s difficult to compare the data because of the way they were analyzed in the prior study, but a look at the nutrient intake from food looks more like we get 66% of the RDA, at least for some nutrients such as vitamin A, and worse for other nutrients.

Are there more problems? Yes, but that’s enough. This was a rehash of old arguments to say supplements are not necessary. But there’s one question that no one ever asks in any studies. I’ll leave you in suspense until next week when we look at what one physician said about creatine. I think you’ll be surprised.

What are you prepared to do today?

        Dr. Chet

Let’s Talk About Dietary Supplements

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I’m in a constant state of frustration over comments about the use of dietary supplements. Not by gurus and influencers; I don’t expect much from them except promotion of specific products for monetary gain. I mean the people with the credentials, with the scientific background, who say things that are simply not accurate. They seem to become bolder every time they punch letters on a keyboard. In the next four Memos, I’m going to provide you with a link to read what I’m talking about along with an overview of what stood out to me. On Saturday, I’ll give you reasons behind my frustration. But it’s not all bad.

The first was an article from one of the writers at McGill University’s Office for Science and Society. This is a well credentialed university department with this mandate: “to demystify science for the public and separate sense from nonsense.”  They go on to say they have a history of tackling fake news in the world of science well before the term “fake news” even existed. They cover everything with science behind it including diet, nutrition, and medicine.

In this article, the writer went off on a specific product you may have heard about called AG1 powder back in March of 2024. The premise of the article is that vitamins, minerals, and herbs are not necessary in the first place and certainly a not a green powder that has 75 ingredients in it. But in his criticism, the author says at least three things that are not accurate. He cites the beta carotene and smokers study, studies on vitamin K and anticoagulants, and that dietary supplements are not regulated in the US! I’ll give you my thoughts on Saturday. The link to that article is below.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.mcgill.ca/oss/article/critical-thinking-health-and-nutrition/you-probably-dont-need-green-ag1-smoothie

Adaptation: Maintenance

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While you’re losing weight, I’ve always taught people to adopt a diet you can maintain for the rest of your life, because that’s how you’re going to have to eat for the rest of your life to maintain your weight loss. During the process, you have an opportunity: it’s going to take time to lose the weight, so you can experiment with any type of diet or eating plan along the way. The same holds true for your fitness plan, because using those calories does help.

If you use GLP-1 RA, the same approach still holds true. Your body is being induced to release a hormone that slows down stomach emptying, thereby eventually letting you know you’re full. Ignore it, and that leads to vomiting, bloating, and diarrhea. The actual GLP-1 hormone our bodies produce works more subtly, and our task is to get to the point that we listen to the inner signals again. Based on the very limited research so far, here is the best way to do that, followed by my best estimate of the time it takes to get to actual maintenance.

The Best Way to Eat

The first step is learning the Mediterranean diet or a version based on your ethnic background and shifting your diet to that while controlling the amounts you eat. Because the focus is on higher fiber foods such as beans, grains, and vegetables, it’s easy to eat less because you’ll feel fuller sooner.

Second, research shows that fiber can be critical in promoting satiety. As you transition to a new diet, you can use fiber supplements to try to get to 30 grams or more of fiber every day. Because you may be battling the loss of muscle at the same time, maintain or increase your protein intake; there are plenty of great plant-based sources of protein.

Finally, try to reduce ultra-processed foods to a minimum. They are deconstructed and reconstituted to provide simple carbohydrates, excess fats from oils, and preservatives and shelf-life extenders that are not necessary for any body functions.

That’s it for now as this is the least researched part of the adaptation phase of weight loss.  In reality, maybe it’s all we really need but when there is more info, I’ll let you know.

The Timeline

To be blunt, there’s no research to suggest how long you have to pay attention before your body completes adaptation to your new weight. Think about it—every system has to adapt, from the digestive system processing food, the microbiome adjusting to new foods, the endocrine system producing the correct hormones, and on and on and on. That’s going to take time.

I haven’t found research that gives a precise timeline, but I can give you my observation from interviews with people who have lost significant amounts of weight and maintained it: 18 to 24 months is typical. At that point, their bodies seem to have adapted to natural cues again.

Understand that no matter how you lost the weight—medications or simply counting calories or however you do it—the adaptation phase begins then.

The Bottom Line

I’m hesitant to rely on medications for doing something we can do ourselves. The food industry has created a hostile environment of food, and we have to consciously overcome temptation. But if you think about it, everything we need foodwise is also available. We have to train our brains to seek the best and leave the rest. It doesn’t mean we have to eat twigs and berries; it just means we have to pay attention.

On the other hand, weight loss is so important to your health, I’d rather see you lose the weight by any means necessary—but still put the emphasis on healthy eating and exercise.

Medications or foods? Your body. Your choice.

What are you prepared to do today? Eat better. Eat less. Move more. For life.

        Dr. Chet

References:
1. Adv Nutri. May 2026. https://doi.org/10.1016/j.advnut.2026.100647
2. Nutr. 2026 Apr;156(4):101436.  doi: 10.1016/j.tjnut.2026.101436.

Adaptation: Weight Loss

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As I said when I began this arc, the key point is that whether intentional or as the result of challenges such as joint replacement, the body’s adaptation to repair and growth takes time. This week, I’m going to look at adaptation related to weight loss and weight maintenance.

No matter how we choose to lose weight, we need to eat better, eat less, and move more. Those three actions have to be included to lose and maintain weight loss. It’s also true that no matter how you do it, it’s going to take time—no one went to bed at 150 pounds and woke up at 300 pounds. The reverse is also true; to lose 30, 50, or the 150 pounds, it’s going to take time to lose the weight.

Whether through a specific diet or using the current medications such as GLP-1 RA, people can lose weight. What they aren’t good at is keeping it off, from the early studies 75 years ago or the ongoing ones right now. I believe the problem is that many people believe that when they lose the weight they want to lose, they’re done. Nope, that’s not true—that’s when permanent weight loss really begins: the adaptation phase. The issues are simple yet complicated to execute. Do you require a medication to do it? I’ll talk about that on Saturday.

What are you prepared to do today?

        Dr. Chet