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https://wellnesswithdrdirk.com/

Wellness with Dr. Dirk, 6460 Harrison Avenue, Cincinnati, OH (2026)

04/02/2026

What is whole food vs. processed food?
Author Michael Pollan said “Eat food, mostly plants, not too much”. By food he was referring to real food or what people term “whole food”.
"If it has a long list of ingredients, it’s a food product. If it is the ingredient, it’s a whole food."
If you can eat something out of the ground or off a plant or tree, it is a whole food, if it has not been physically or chemically altered by cooking, milling or adding sugar, salt or chemical additives, it is a whole food.
There are 3 pillars of a whole food:
Intact Structure: The food retains its original fiber, germ, and bran (in the case of grains) or its skin and pulp (in the case of fruits and vegetables).
No Added "Chemistry": It contains no added sugars, artificial sweeteners, preservatives, synthetic colorings, or hydrogenated fats.
Minimal Processing: While some mechanical processing is allowed (like grinding oats or pressing olives), the food's nutritional profile remains fundamentally unchanged from how it was harvested.
Not all processing is equal. These four general categories can help you make better decisions.
First, unprocessed / whole foods include the edible parts of plants or animals. Fresh apples, raw spinach, dry lentils, and eggs are examples.
Second, minimally processed foods are foods that are altered slightly for preservation or ease of use, meaning no additives. Examples include: frozen broccoli, roasted unsalted nuts, and pasteurized milk.
Next, processed foods are whole foods with added salt, sugar, or oil. Canned beans (with salt), freshly baked sourdough, and canned tuna are included in this category.
And finally, ultraprocessed foods are formulations of ingredients, usually more than 4 or 5 ingredients, many of which sound like chemical names. Soda, deli meats, most (but not all) boxed cereals and even “healthy-sounding” foods like Harvest Grain chips or protein bars are included in this group.
Processing almost always removes viscous fiber which benefits sugar control and lowers cholesterol as well as helping people to feel full and lower their weight. Whole oats have it; instant oat flour has less; oat-flavored cereal has almost none.
A whole orange contains fiber that slows the absorption of its sugar. Orange juice which is processed, removes the fiber, leading to a pro-inflammatory insulin spike.
Many of the healthy anti-inflammatory compounds (like the curcumin in turmeric or the anthocyanins in berries) are most bioavailable when consumed in the "package" nature provided.
Studies show that calorie intake is much lower in people who eat whole foods compared to those that eat a diet high in ultraprocessed foods. The increased intake of ultraprocessed food in our American diet seems to be directly linked to being obese and overweight. So the ultraprocessed foods are higher in calories and lower in beneficial nutrients and fiber leading to health problems.
The bottom line is look at your food and check the ingredient list. Start reducing ultraprocessed foods in your diet. Eat a piece of fruit rather than drinking the juice or eating it from a can or as a sauce. Choose whole wheat grains as these are less processed. Even condiments, salad dressings, sauces and drinks need to be considered as these can be highly processed. Take small steps to make this change and learn to be aware of the types of food you are buying and putting in your mouth to maximize your health.

03/24/2026

Eating to Extinguish the Internal Fire of Chronic Inflammation

03/14/2026

The Nostalgia of the Forage
Mushrooms are one of the most underutilized "functional foods" in the American diet. I first touched on them in my Patreon blog back in July, but today I want to dig deeper.
My fascination with fungi began in childhood. I have fond memories of foraging for morels—those elusive, honeycomb-capped treasures of the Midwest—with my grandfather. My grandmother would sauté or fry them, and while they weren't my favorite food as a boy, the excitement of the hunt stayed with me. As I’ve aged, my palate has caught up to my curiosity. I’ve realized that the incredible variety of tastes and textures available today makes mushrooms a versatile powerhouse in any kitchen.
Fungi: A Kingdom of Their Own
Though we often lump them in with vegetables, mushrooms aren't plants at all. They belong to the Kingdom Fungi, alongside yeasts and molds.
Unlike plants, they lack chlorophyll and don't need sunlight to grow. Instead, they are nature’s ultimate recyclers, extracting nutrients from decaying matter and returning them to the soil. What we eat is actually the "fruiting body" of the fungus, composed of three main parts:
The Pileus (Cap)
The Lamellae (Gills)
The Stipe (Stem)
The Nutritional Powerhouse
One cup (108g) of sliced white mushrooms is surprisingly nutrient-dense for just 28 calories. Beyond the 4g of protein and 2g of fiber, they are a massive source of:
Riboflavin (38% DV): Vital for energy production.
Selenium (27% DV): A powerful antioxidant for thyroid health.
Copper (34% DV): Essential for collagen and iron absorption.
Clinical Interventions: Why Mushrooms are Medicine
Recent research highlights several areas where mushrooms act as a clinical intervention for chronic health:
1. Brain Health & Neuroprotection
Certain varieties, particularly Lion’s Mane, contain hericenones and erinacines. These compounds stimulate Nerve Growth Factor (NGF), supporting neuroplasticity. Longitudinal studies show that just one cup of cooked mushrooms daily can reduce the risk of cognitive impairment by nearly 50%.
2. Immune Modulation
Mushrooms are rich in beta-glucans, a fiber that "primes" your immune system to respond more efficiently to pathogens while simultaneously dampening chronic inflammation. For an immune boost, look toward Reishi and Turkey Tail.
3. The "Sunshine" Nutrient
Mushrooms are the only item in the produce aisle that can synthesize Vitamin D. If you place store-bought mushrooms (like White Button or Maitake) in the sun for 15 minutes, they can provide 100% of your daily Vitamin D requirement.
4. Longevity & Cancer Prevention
They are the highest dietary source of ergothioneine and glutathione, master antioxidants that protect your DNA.
Heart Health: Shiitake and Oyster mushrooms help manage cholesterol.
Breast Cancer: A study of 2,000 women found that those eating just one fresh mushroom a day were 64% less likely to develop breast cancer, likely due to mushrooms' ability to inhibit aromatase (an enzyme involved in estrogen production).
5. The Gut-Brain Axis
Mushrooms act as prebiotics, feeding the "good" bacteria in your microbiome. A healthy gut balance is a major regulator in preventing everything from fatty liver disease to Type 2 diabetes and neurodegenerative decline.
Physician’s Kitchen: Preparation is Key
The Golden Rule: Always cook your mushrooms. Raw mushrooms contain agaritine (a potential carcinogen) and chitin, a tough cell wall material that humans cannot digest. Cooking neutralizes the toxins and unlocks the nutrients.
Best Methods: Grilling or microwaving. These "dry heat" methods preserve antioxidants and prevent B-vitamins from leaching out.
Avoid Boiling: Unless you are making soup, boiling "pours the medicine down the drain."
Sautéing: Using a little olive oil can actually help your body absorb fat-soluble compounds.
A Few Caveats for the Forager
Many wild mushrooms are toxic. Symptoms may range from mild gastric upset to death. For example, the delicious Chanterelle has a "deadly double" called the Jack-O-Lantern. Never eat a wild mushroom unless you are 100% certain of its identity.
Psilocybin ("Magic Mushrooms") is currently being studied for treatment-resistant depression and anxiety, but it remains a controlled substance that is presently illegal in most of the U.S. Found in some wild mushrooms, it can create an altered sense of awareness.
While rare, mushroom allergies do exist.
The Bottom Line
Whether you’re using a Portobello as a "steak" or tossing Shiitakes into a Sunday chili, mushrooms are a sustainable, low-impact way to revolutionize your health. Start exploring different varieties this week. Check out mushroom recipes and try to incorporate more mushrooms into your diet. Mushrooms have amazing health benefits!

03/04/2026

CHOOSING HEALTHY BREAD OPTIONS
We’ve all been told to choose "wheat bread," but in the modern supermarket, names can be deceiving. Here is how to cut through the marketing and find a loaf that actually supports your health.
The term “unbleached” simply describes the color of the flour and not the nutritional value. The term “multigrain” just means there are multiple types of grains—they could all still be refined.
If the first ingredient isn't 100% Whole Wheat or 100% Whole Grain, you are likely buying "Enriched Flour."
This means it’s made primarily from white flour with a small amount of whole wheat added. Wheat flour, without the “whole” in front of it, is made from milled wheat that’s devoid of the nutrient and fiber-rich portions of the grain – the bran and germ.
Manufacturers often strip away the bran and germ to create a finer, shelf-stable powder. They then "enrich" it by adding back a few vitamins (like Iron and Folic Acid), but they leave out the fiber, magnesium, and antioxidants that were lost in the process.
Processing grains to make white flour removes most of the fiber. In fact, whole wheat bread has three to four times the amount of fiber as enriched white bread. Why is this important? When you strip grains of their fiber, they become mostly starch and are rapidly digested and absorbed. This creates a more rapid rise in insulin levels that send your blood sugar levels on a roller coaster ride.
Plus, it deprives your body of the benefits of fiber, a dietary component that most people don’t get enough of. Soluble fiber helps to reduce cholesterol and lower the risk of heart disease. It also helps you feel fuller after a meal.
Check out the ingredient lists of the whole grain products you are choosing. In general, the fewer the ingredients, the better. Most home-made breads become stale, dried out or start to mold within a few days. Chemicals are added to store-bought bread to ensure longer shelf-life. When looking at the whole wheat/ whole grain flour bread products at the store, nearly all have added sugar or high fructose corn syrup, wheat gluten w/ some mix of salt, molasses, vinegar, soy lecithin, cornstarch, palm or soybean oil, calcium propionate, datem, monoglycerides, calcium sulfate, monocalcium phosphate, potassium iodate and other chemical sounding names..
Sprouted grains - found in products like Ezekial 4:9 bread- may be the healthiest option for commercially available bread at your local grocery.
Ezekiel 4:9 bread is distinct because it contains no flour. Instead, it is made from a specific blend of six sprouted grains and legumes. It should be kept in the freezer to prevent spoiling.
Some people may need to avoid gluten, a protein found in wheat, barley, and rye. This is especially true for individuals who suffer from celiac disease, a condition in which exposure to any amount of gluten can cause serious symptoms. Around one percent of the population has celiac disease though the incidence of celiac disease seems to be rising. You can be tested for celiac disease using a blood test.
Is gluten harmful to some people who don’t have celiac disease?
The presence of the words “gluten-free” on a package or menu implies that gluten might be worth avoiding. “Gluten-free” has become one of the most often searched phrases on Google. For those of us who do not have celiac disease, how do we know if going “gluten-free” might help us?
There are no reliable tests for “non-celiac gluten sensitivity”. There are many people who do not have celiac disease yet report feeling better when they avoid gluten. Symptoms of gluten intolerance can include headaches, joint pain, skin problems, seizures, mental disorders, and digestive problems.
Non-organic whole grains may be sprayed with pesticides like glyphosate — an endocrine disruptor, antibiotic, and probable carcinogen. Glyphosate is often used as a dessicant to dry out crops prior to harvest, especially wheat, barley, oats, and corn. This is a good reason to consider buying organic whole grains whenever possible.
Don’t be afraid to enjoy breads, pastas and other baked goods in your diet periodically. When possible, look for whole wheat/ whole grain as the primary ingredient, preferably organic. Choose options that have the fewest added ingredients, especially sugar, high fructose corn syrup and chemical-sounding names for the most health benefits.

02/24/2026

The 2026 Dietary Reset: Real Food or Industry Influence?

We dive into the controversial 2025-2030 Dietary Guidelines for Americans, exploring how they've shifted from the MyPlate model to an inverted pyramid that prioritizes high-quality proteins, red meat, and full-fat dairy. We discuss the major controversies surrounding these guidelines, including conflicts of interest among authors, contradictions about saturated fat limits, and debates over non-nutritive sweeteners. We break down three practical pillars for healthy eating—prioritizing fiber, following the pronounceability rule, and choosing real food—while emphasizing that the best diet is one tailored to your individual health needs and lifestyle.

02/17/2026

Small Changes, Big Health Gains

02/12/2026

Exercise As We Get Older:
An overview of exercise recommendations that clarifies current guidance and offers practical strategies for staying active as we age.

02/03/2026

All of us can experience intense emotions at times that can be triggered by a variety of causes. When we get older, experiencing a "storm" of frustration, anger, fear, sadness, or anxiety is often caused by diminished control—whether over our health, our independence, or our environment.

Addressing these feelings requires a blend of immediate "release" techniques and long-term grounding practices. When emotions run high, the goal is to shift the nervous system from "fight or flight" back to "rest and digest."

First, I want to discuss 3 immediate “in-the-moment” options that help us regulate strong feelings of anger or anxiety.

1. The 4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7, and exhale slowly for 8. It is okay to vary the number of seconds if it is difficult for you to hold your breath that long. This technique has been used by Navy Seals prior to missions. The long exhale is scientifically proven to lower the heart rate and reduce physiological anger. Other breathing exercises can be effective as well.

2. Temperature Shift: Splashing cold water on the face or holding an ice cube can provide a sensory "reset" that breaks a cycle of acute anxiety or frustration.

3. The "Five Senses" Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste. This pulls the mind out of the "future-tripping" of anxiety and back into the present.

Second are several physical or creative practices you can do on a more regular basis to mitigate frustration, anger, sadness, fear or anxiety.

1. Therapeutic Movement: Moving our bodies can be transformative. Gentle Tai Chi or Qi Gong focuses on slow, purposeful movement and breath, which is excellent for those who find traditional meditation or exercise too difficult. Any physical activity - walking, swimming, dancing - has well-researched benefits for our mood.

2. Expressive Journaling: If you’re able to write, vent your frustrations onto paper—with the understanding that no one else will read it—providing a safe outlet for anger.

3. Enjoy Nature, as you are able: Just being outside and becoming aware of the plants, trees and animals around you allows you to connect with our physical world helping us to relax. Even if you are unable to go outdoors, looking out a window and getting some sunlight can be therapeutic.

4. Artistic or Creative Endeavors: Like journaling, this may be strictly for you to experience but singing, playing an instrument, painting, drawing, sculpting or focusing on making, creating or building something can be very calming.

Third is prioritizing connection and helping find purpose.

Loneliness is a primary driver of anxiety and sadness in seniors. Social involvement is imperative and can include meetings or calls with friends and family, senior service centers, church and social groups. Writing or telling others a story about a time when you were successful or had a happy experience from the past can reinforce a sense of identity beyond the current limitations. Interacting with an animal lowers cortisol levels and provides a sense of unconditional companionship.

Tools:

There are some useful tools that can be helpful with regulating feelings and emotions. Integrating simple, tactile tools into daily life can provide a sense of comfort and routine.

A weighted lap pad or weighted blanket can be very effective for elderly individuals struggling with anxiety. The gentle, deep-pressure stimulation mimics a hug, which triggers the release of serotonin and helps ground the person during periods of distress.

For managing frustration and keeping hands busy, high quality fidget tools specifically designed for seniors can be helpful. They provide a tactile outlet for nervous energy, which can prevent the escalation of anger or agitation.

To create a calming environment, an aroma diffuser with lavender or bergamot essential oils can subtly shift the mood of a room. Scent is the only sense with a direct pathway to the emotional center of the brain (the amygdala).

For some people as they get older, developing chronic disease, especially those that limit functioning, including neurocognitive disease such as dementia, can lead to behavior changes. Many people are now serving as caretakers for their elderly family members. Helping to co-regulate these behavior changes in loved ones requires first regulating our own feelings and emotions.

01/25/2026

A look at the health pros and cons of cheese and yogurt including different types as well as a brief discussion of non-dairy alternatives to each.

01/19/2026

I discuss the 2025 Dietary Guidelines recommendation for three servings of full-fat dairy per day, focusing on milk as a nutrient-dense staple, exploring the primary health benefits of milk, including calcium, vitamin D, and phosphorus for bone health, high-quality protein with all nine essential amino acids, and B vitamins for nerve function and energy production. I also address potential health risks such as lactose intolerance, milk allergies, possible links to acne, and saturated fat content in whole milk. Recommending organic, grass-fed milk to minimize exposure to pesticides, hormones, and antibiotics, I explain rBST (recombinant bovine somatotropin), a synthetic growth hormone used in dairy production, and discuss the A1 versus A2 beta-casein proteins in cow's milk, which can affect digestion in some people. A comparison of cow's milk with goat and sheep milk is done, highlighting that sheep milk is nearly a "superfood" with double the protein, while goat milk is easier to digest despite lower B12 and folate content. Lastly, I conclude with a discussion of non-dairy milks.

01/12/2026

The Soy Guide: Making Sense of the Bean

Eating soy is generally excellent for your health, offering protection against heart disease, certain cancers, and the discomforts of menopause. For most healthy people, traditional soy foods carry almost no risk. The key is to focus on whole, minimally processed foods rather than taking soy extracts or pills.

Heart Health and Diabetes
Soy is a heavy hitter when it comes to protecting your cardiovascular system. People who eat the most soy tend to have a 13 percent lower risk of heart disease overall. Specific foods show even more promise: a small daily serving of tofu can lower heart disease risk by 18 percent, while a bit of natto (a fermented soy dish) can lower it by 17 percent, especially when it comes to preventing strokes.
Beyond the heart, soy also helps with metabolic health, with regular consumers showing a 17 percent lower risk of developing type 2 diabetes. While some people think soy significantly lowers cholesterol, the effect is actually quite modest. The real benefit comes from the fact that soy is a nutritional powerhouse—packed with fiber, vitamins, minerals, and healthy fats while being low in the saturated fats found in red meat.

A Shield Against Cancer
The link between soy and cancer prevention is one of its most impressive features, particularly for hormone-related types. High soy intake is associated with much lower risks for ovarian and other gynecological cancers. It also shows a strong protective effect for the digestive system, significantly lowering mortality rates for stomach and colorectal cancers. Prostate and lung cancers also appear less frequently in those who make soy a regular part of their diet.
For breast cancer, the news is particularly positive: every small increase in daily soy intake is linked to lower mortality. This suggests that the naturally occurring compounds in soy help regulate hormones in a healthy way. Moderate to high soy intake (approximately 10-50 mg of isoflavones per day, equivalent to 2-3 servings of traditional soy foods) shows benefit in preventing breast cancer, with the strongest evidence from Asian populations consuming lifelong soy. The evidence indicates that each 10 mg/day increase in isoflavone intake is associated with a 3-7% reduction in breast cancer risk. Women previously diagnosed with breast cancer who then consume higher amounts of soy-based foods have significantly lower risk for both disease recurrence and mortality.

Understanding the Fermentation Factor
Not all soy is created equal, and the way it is prepared matters. The world of soy is divided into two main categories: non-fermented (like tofu and soy milk) and fermented (like tempeh, natto, and miso).

The Benefits of Fermentation
Fermented soy products like natto often show even stronger heart-health benefits than tofu. The fermentation process makes the nutrients easier for your body to absorb and creates unique enzymes, like nattokinase, which help keep blood flowing smoothly and reduce the risk of stroke.

The Miso Exception
There is one specific warning regarding fermented soy: very high consumption of miso soup (more than a few cups every day) has been linked to an increased risk of stomach cancer in men. This is likely not because of the soy itself, but because of the high salt content in traditional miso. Frequent salt intake can irritate the stomach lining over time.

Why Choose Organic, Non-GMO Soy?
Choosing organic, non-GMO soy is often recommended for both health and environmental reasons:
1. Lower Pesticide Residue
Most genetically engineered (GE) soybeans are designed to tolerate heavy applications of herbicides, especially glyphosate. Studies have found that GE soy can carry measurable glyphosate residues, while organic soy is grown without synthetic herbicides or pesticides, resulting in significantly lower chemical exposure.
2. Potentially Better Nutritional Profile
Some research suggests that organic soy may have a modest nutritional advantage, including slightly higher protein content and lower saturated fat compared with conventionally grown GE soy varieties.
3. Hormonal & Metabolic Considerations
Soy naturally contains isoflavones, plant compounds that have mild estrogen-like activity. In moderate amounts, whole soy foods are considered heart-healthy and safe for most people. Choosing organic helps ensure you are consuming soy in its natural nutrient balance, without additional chemical residues that could interfere with hormonal or metabolic processes.
4. Environmental Benefits
Organic and non-GMO farming practices reduce chemical runoff into soil and waterways, harm to pollinators and beneficial insects and development of herbicide-resistant “superweeds”.

Myths vs. Reality
There are many common fears about soy that simply aren't backed by science:
Men's Health: Evidence does not consistently show that soy negatively affects male fertility or testosterone.
Hormone Safety: Leading health authorities have concluded that soy does not adversely affect the breast or uterus in women after menopause.
Thyroid Function: While some people worry about soy and the thyroid, the research is inconsistent and generally shows no major issues for people with healthy thyroid function.
Soy Supplements: It is best to avoid soy isoflavone pills or high-dose supplements. They don't offer the same heart benefits as food and their long-term safety is less certain.

Practical Tips for Your Kitchen
To get the most out of soy, aim for moderate amounts of traditionally prepared foods.
Choose the Best Forms: Stick to tofu, tempeh, edamame, soy nuts, and soy milk. These provide the "whole package" of nutrition.
Replace Meat: You get the biggest health boost when you use soy to replace proteins that are high in saturated fat, like red or processed meats.
Prepare Properly: Soaking, heating, or fermenting soy helps reduce "antinutrients," making the beans easier to digest and the minerals easier to absorb.
By treating soy as a versatile staple rather than a supplement, you can enjoy a wide range of flavors while significantly boosting your long-term health. Be adventurous and try some recipes using tofu and tempeh.

01/02/2026

We explore the fascinating history of microwave ovens, from their accidental invention to modern-day usage. We discuss how microwaves work, their benefits like energy efficiency and quick cooking, and important safety tips for using them correctly.

Wellness with Dr. Dirk

04/02/2026

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