Boulom Chiropractic

04/22/2026

Coffee and tea contain polyphenols that bind non-heme iron in the gut and form insoluble complexes that pass through unabsorbed.
Hurrell and colleagues (1999, Br J Nutr) tested this directly using radio-labeled iron in adult humans eating a standardized bread meal with different beverages. Absorption was quantified by erythrocyte incorporation of the tracer.

Compared to water, beverages containing 20 to 50 mg of polyphenols per serving reduced iron absorption by 50 to 70%. At 100 to 400 mg, the reduction was 60 to 90%. Black tea: 79 to 94%. Peppermint tea: 84%. Cocoa: 71%. Chamomile: 47%. Adding milk did not meaningfully change the effect.

The mechanism is specific to galloyl structure, not total phenolic content. Brune, Rossander, and Hallberg (1989, Eur J Clin Nutr) showed that tannic acid inhibits in a dose-dependent manner that tracks galloyl content: 5 mg cut absorption 20%, 25 mg cut it 67%, and 100 mg cut it 88%. Gallic acid inhibited equivalently per mol of galloyl groups. Catechin, which lacks that structure, showed no inhibition at all. Chlorogenic acid, the dominant polyphenol in coffee, inhibits but less potently than tannins.

Heme iron behaves differently. It's absorbed intact through the HCP1 transporter inside its porphyrin ring, shielded from polyphenol binding entirely. Non-heme iron from plants, eggs, and fortified foods is the vulnerable pool.

Vitamin C counteracts the interaction by reducing Fe³⁺ to Fe²⁺ and forming a soluble ascorbate-iron complex that resists polyphenol binding. Hallberg and Hulthen (2000, Am J Clin Nutr) showed that adding 50 mg of vitamin C to a meal with significant inhibitors increased non-heme iron absorption 3 to 6-fold.

For anyone with borderline iron status, menstruation-related losses, a plant-based diet, or pregnancy, timing matters. A two-hour gap between the beverage and iron-rich foods, or pairing the meal with vitamin C, is the simplest fix.
Hurrell 1999. Brune 1989. The mechanism has been in the literature for three decades. It's rarely in standard dietary counseling, rarely on any bottle, and almost never mentioned by the industry selling iron.

Hurrell et al., Br J Nutr, 1999
Brune et al., Eur J Clin Nutr, 1989
Hallberg & Hulthen, Am J Clin Nutr, 2000

03/29/2026

The lymphatic system is our waste removal system and it can often get clogged up. Exercise is a great way to help flow the lymphatic system.

03/24/2026

Invest in yourself so you can reap the benefit of health, vitality and longevity…

03/18/2026

Important if eating healthy…

The brain consumes ~20% of the body’s energy (it can be up to 50% around the age of 10).

Its function, no surprise, depends on consistent metabolism and micronutrient availability

1️⃣ Homocysteine Metabolism
Vitamins B6, B9 (folate), B12, riboflavin, choline, and niacin (B3) regulate homocysteine, an amino acid that can damage blood vessels and neurons when elevated. Adequate folate and B12 reduce homocysteine levels, supporting long-term cognitive function.
🟢 Example: Supplementing B12 and folate in older adults with elevated homocysteine has been shown to slow brain atrophy and improve memory performance.

2️⃣ Energy Metabolism
The brain needs a constant ATP supply to sustain signaling and plasticity. B vitamins, lipoic acid, CoQ10, iron, and manganese act as cofactors in mitochondrial energy production. A deficiency in thiamine (B1) or riboflavin (B2) impairs energy metabolism and can contribute to fatigue, poor focus, or cognitive fog.
🟢 Example: Patients with thiamine deficiency often experience reversible confusion and energy loss once repleted with B1.

3️⃣ Neurotransmitter Synthesis and Binding
Vitamin B6 is required to convert amino acids into neurotransmitters such as serotonin, dopamine, and GABA. Low B6 disrupts these conversions and weakens mood regulation.
🟢 Example: B6 supplementation in individuals with low serotonin production improves emotional stability and stress resilience by restoring neurotransmitter balance.

4️⃣ Nerve Signal Transmission
Efficient signal propagation relies on nutrients that maintain myelin integrity and axonal firing. DHA, folate (B9), B12, thiamine, and iron are all critical for this process.
🟢 Example: Low B12 can lead to nerve demyelination and neuropathy, while DHA from omega-3s improves communication speed between neurons.

5️⃣ Membrane Integrity
Neuronal membranes are rich in fats that are easily oxidized. DHA, EPA, vitamins C and E, and polyphenols protect and stabilize these membranes.
🟢 Example: Vitamin E helps prevent oxidation of brain fats, and vitamin C regenerates vitamin E, maintaining optimal membrane fluidity and receptor function.

6️⃣ Neuron Growth and Development
Vitamin D, polyphenols, and flavonoids influence neuronal growth, repair, and plasticity.
🟢 Example: Vitamin D receptors in the hippocampus regulate genes tied to memory formation, while berry polyphenols increase brain-derived neurotrophic factor (BDNF), promoting neurogenesis.

7️⃣ Blood Flow and Oxygen Delivery
Polyphenols and flavonoids enhance vascular function and cerebral blood flow, ensuring that neurons receive adequate oxygen and nutrients.
🟢 Example: Cocoa flavanols and blueberry extracts have been shown to increase brain blood flow and improve cognitive performance in both young and older adults.

Brain performance relies on more than calories and oxygen. Micronutrients provide the molecular infrastructure for energy production, neurotransmission, protection, and plasticity. B vitamins fuel mitochondria, DHA and antioxidants preserve neuronal membranes, and polyphenols and vitamin D enhance repair and blood flow. The right micronutrients do not just protect the brain; they help it adapt, learn, and thrive.

03/17/2026

Sleep impact our health…

Most conversations about sleep loss focus on one thing at a time. Testosterone drops. Or insulin sensitivity gets worse. Or you lose muscle. But the controlled restriction studies tell a different story when you line them all up.

Restrict healthy adults to 4-6 hours a night for as little as one week, and the damage shows up everywhere simultaneously. Cortisol rises 51%. Glucose tolerance drops 30-40%. Insulin sensitivity falls 20%. Muscle protein synthesis drops 19%. Leptin (your satiety signal) falls 18% while ghrelin (hunger) rises 28%. Testosterone drops 10-15%, equivalent to roughly a decade of normal aging.

The part that gets missed: these aren't independent findings from different contexts. They all pull from the same deficit. One variable, seven systems, all moving in the wrong direction at once.

Most of this data comes from young, healthy men. Zuraikat 2024 is notable because it's one of the first to confirm insulin resistance from short sleep specifically in women. The evidence base is growing, but it's still narrower than the headlines suggest.

Leproult & Van Cauter, JAMA, 2011; Buxton et al., Diabetes, 2010; Spiegel et al., Lancet, 1999; Saner et al., J Physiol, 2020; Spiegel et al., Ann Intern Med, 2004; Zuraikat et al., Diabetes Care, 2024

03/17/2026

Cell Tower associated with elevated white blood cells…

🚨 A concerning new peer-reviewed study published in Electromagnetic Biology and Medicine reveals compelling evidence that chronic exposure to radiofrequency (RF) radiation from nearby cell towers and heavy cellphone use may place significant stress on the human immune system.

Conducted in Aizawl, India, the research examined 101 adults: 50 living within 60 meters of a cell tower and 51 residing more than 300 meters away.

Participants were carefully matched for age and gender, with RF levels measured in their homes and confounding factors like occupational exposure minimized.

The blood analysis yielded striking results:

• Nearly 24% of those living close to cell towers exhibited elevated monocyte levels—a key indicator of systemic inflammation—comparable to patterns observed in chronic smokers. Monocytes play a central role in driving inflammation and are linked to heightened cardiovascular risks.

• Among heavy cellphone users (4–6 hours daily), over 50% showed abnormally high lymphocyte counts, with the effect most pronounced in adults under 30.

While stress biomarkers such as cortisol and amylase showed inconsistent patterns, the overall profile points to a biological stress response: RF radiation appears to trigger chronic immune activation, potentially leading to depletion over time.

Study co-authors Julie McCredden, Ph.D., and Zothan Siama, Ph.D., state: “People’s everyday exposures to mobile phones and towers may be affecting their health by creating or adding to inflammatory conditions and immune system depletion.”

They further note that “cell tower exposure may be contributing to the range of chronic inflammatory conditions we are seeing in the modern world,” describing these as physical stressors often overlooked in conventional medical training.

Epidemiologist Nicolas Hulscher highlighted the monocyte finding as particularly alarming, emphasizing monocytes' role in systemic inflammation and vascular injury.

This builds on the authors' prior 2025 work in the same region, which linked closer proximity to towers with increased reports of allergies, infections, and cognitive complaints.

Together, the evidence suggests cumulative RF exposure could contribute to broader health challenges, including inflammatory diseases, cardiovascular issues, diabetes, and potentially elevated cancer risk—effects documented in prior global research at exposure levels far below current U.S. FCC guidelines, unchanged since 1996.

Notably, India's RF limits are already 10 times stricter than those in the United States (e.g., 45 vs. 450 microwatts/cm² at 900 MHz), yet measurable immune alterations still appeared.

These findings demand urgent attention.

With wireless infrastructure expanding rapidly—often near homes, schools, and workplaces—outdated exposure standards no longer suffice to protect public health, particularly for vulnerable populations like children.

Are we adequately safeguarding our immune health in an increasingly wireless world?

This study suggests the answer is no, and the consequences could be profound.

What are your thoughts?

03/06/2026

Choice of food affects our health and well-being. Our body needs nutritious food to function effectively…

The brain consumes ~20% of the body’s energy (it can be up to 50% around the age of 10).

Its function, no surprise, depends on consistent metabolism and micronutrient availability

1️⃣ Homocysteine Metabolism
Vitamins B6, B9 (folate), B12, riboflavin, choline, and niacin (B3) regulate homocysteine, an amino acid that can damage blood vessels and neurons when elevated. Adequate folate and B12 reduce homocysteine levels, supporting long-term cognitive function.
🟢 Example: Supplementing B12 and folate in older adults with elevated homocysteine has been shown to slow brain atrophy and improve memory performance.

2️⃣ Energy Metabolism
The brain needs a constant ATP supply to sustain signaling and plasticity. B vitamins, lipoic acid, CoQ10, iron, and manganese act as cofactors in mitochondrial energy production. A deficiency in thiamine (B1) or riboflavin (B2) impairs energy metabolism and can contribute to fatigue, poor focus, or cognitive fog.
🟢 Example: Patients with thiamine deficiency often experience reversible confusion and energy loss once repleted with B1.

3️⃣ Neurotransmitter Synthesis and Binding
Vitamin B6 is required to convert amino acids into neurotransmitters such as serotonin, dopamine, and GABA. Low B6 disrupts these conversions and weakens mood regulation.
🟢 Example: B6 supplementation in individuals with low serotonin production improves emotional stability and stress resilience by restoring neurotransmitter balance.

4️⃣ Nerve Signal Transmission
Efficient signal propagation relies on nutrients that maintain myelin integrity and axonal firing. DHA, folate (B9), B12, thiamine, and iron are all critical for this process.
🟢 Example: Low B12 can lead to nerve demyelination and neuropathy, while DHA from omega-3s improves communication speed between neurons.

5️⃣ Membrane Integrity
Neuronal membranes are rich in fats that are easily oxidized. DHA, EPA, vitamins C and E, and polyphenols protect and stabilize these membranes.
🟢 Example: Vitamin E helps prevent oxidation of brain fats, and vitamin C regenerates vitamin E, maintaining optimal membrane fluidity and receptor function.

6️⃣ Neuron Growth and Development
Vitamin D, polyphenols, and flavonoids influence neuronal growth, repair, and plasticity.
🟢 Example: Vitamin D receptors in the hippocampus regulate genes tied to memory formation, while berry polyphenols increase brain-derived neurotrophic factor (BDNF), promoting neurogenesis.

7️⃣ Blood Flow and Oxygen Delivery
Polyphenols and flavonoids enhance vascular function and cerebral blood flow, ensuring that neurons receive adequate oxygen and nutrients.
🟢 Example: Cocoa flavanols and blueberry extracts have been shown to increase brain blood flow and improve cognitive performance in both young and older adults.

Brain performance relies on more than calories and oxygen. Micronutrients provide the molecular infrastructure for energy production, neurotransmission, protection, and plasticity. B vitamins fuel mitochondria, DHA and antioxidants preserve neuronal membranes, and polyphenols and vitamin D enhance repair and blood flow. The right micronutrients do not just protect the brain; they help it adapt, learn, and thrive.

02/13/2026

Jack stay active in his 90’s…

02/12/2026

Resistance exercise benefits the brain…

2–3 structured resistance sessions per week using progressive, moderate to heavy loads significantly lowers brain age.

In a randomized controlled trial published in GeroScience, researchers used fMRI-derived brain clocks to estimate biological brain age over time.

Participants assigned to moderate- and high-intensity resistance training showed significant reductions in accelerated brain aging compared to non-exercise controls.
This wasn’t subtle.

• Brain Age Gaps (BAGs) decreased over 1–2 years
• Effects were distributed across networks — not isolated to one hub
• Functional connectivity shifted toward a “younger” pattern
• Non-exercise participants showed no significant change
These findings suggest brain aging trajectories are modifiable and mechanical loading of skeletal muscle may influence neural network integrity.

Mechanistically, resistance training is associated with:
• Increased cerebral perfusion
• Upregulation of neurotrophic signaling
• Improved insulin sensitivity
• Reduced systemic inflammation
• Enhanced mitochondrial efficiency
The implication is practical:

You don’t need exotic protocols.

2–3 structured resistance sessions per week — progressive, moderate to heavy loads may help preserve not just muscle, but the biological age of the brain.

Train the muscle.
Influence the network.
Slow the clock.

doi:10.1007/s11357-026-02141-x

02/01/2026

Zinc + Copper: The Ratio That Really Matters

Zinc is essential. Copper is essential. But zinc supplementation without copper is one of the fastest ways to create a deficiency.

These two trace minerals share the same intestinal transport system. When zinc intake is high, copper absorption drops, not because copper is unnecessary, but because it gets trapped and excreted.

This imbalance shows up more often than people realize.

⚖️ Why the Balance Matters

- Zinc and copper work together in antioxidant defense (Cu/Zn SOD)
- Both support immune function, nerve signaling, and cardiovascular health
- High zinc intake → functional copper deficiency

More isn’t better. Balance is.

🚨 Signs of Zinc–Copper Imbalance

Too much zinc (low copper):

- Fatigue
- Low white blood cells
- Anemia that doesn’t respond to iron
- Numbness or neuropathy
- Poor iron handling

Too little zinc:

- Weak immunity
- Loss of taste or smell
- Slow wound healing
- Hormonal disruption

📏 Simple Protocol

- For every 15–30 mg of zinc → include ~1 mg copper
- Typical daily needs:
- Zinc: ~8–11 mg/day
- Copper: ~0.9 mg/day

Many zinc supplements contain zero copper.

Copper-Rich Foods to Include

- Beef or chicken liver
- Oysters & shellfish
- Dark chocolate (real cocoa)
- Cashews & sunflower seeds
- Mushrooms

Zinc-Rich Foods

- Red meat
- Shellfish
- Eggs
- Dairy
- Pumpkin seeds

Food first when possible. Supplements should fill gaps, not create new ones.

01/29/2026

Mother Nature provides abundance …