Blog

If you could extend your healthy lifespan by up to 12 years by taking an herbal supplement, you’d want to know about it — according to Dr. Terry Shintani, MD, board-certified in preventive medicine.

The research

In an eye-opening study, researchers found that this ancient herbal remedy extended lifespan and health span across various species. Mice treated with the herbal extract lived about 16.4% longer than expected — a figure that, translated into human years, would represent a life extension of over 12 years.

A long history of use

This supplement has been used in Chinese, Ayurvedic, and Native American medicine for millennia. The supplement is berberine, which comes from barberry and goldenseal.

What the research shows so far

Whether berberine will have the same lifespan-extending effect in humans is still under active research. That said, berberine has already shown real promise in other areas:

• Blood sugar control: Several human trials have found berberine comparably effective to metformin for lowering blood glucose, though the trials to date have been of mixed quality, and more rigorous studies are still needed.
• Cholesterol: Berberine has been shown to lower LDL cholesterol and triglycerides while raising HDL, with one study showing effects comparable to or better than the cholesterol drug ezetimibe.
• Cell health: Early research — mostly in cell and animal studies — suggests berberine may support healthy cell function and has shown some protective effects in laboratory models, though this is preliminary and not yet established in human cancer outcomes.

Dosage and precautions

A typical dosage for blood sugar support is 500mg, one to three times per day — but check with your doctor before using it, and it should not be used during pregnancy.

For more tips on longevity, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Berberine and mouse lifespan extension, PMC6974710; Berberine research overview — FoundMyFitness; NLM Native Voices

If you find yourself reaching for something sweet, try reaching for one of these beverages first instead, says Dr. Terry Shintani, MD, board-certified in preventive medicine, nutritionist, and author of The Peace Diet.

1. Apple cider vinegar
Usually diluted in a glass of water, apple cider vinegar may help reduce sugar cravings and also helps control blood sugar.

2. Green tea
Green tea contains catechins, which may help curb appetite.

3. Lemon or fruit-infused water
Infusing water (still or sparkling) with lemon or other fruit can help curb sugar cravings through fragrance and mild flavor, without adding many calories.

4. Kombucha
Kombucha has a tangy, mildly sweet flavor and provides probiotics, which may also help suppress appetite.

5. Coconut water
Coconut water has a mild, natural sweetness — not to be confused with coconut milk, which is much higher in calories.

6. Coffee
Coffee, whether black or sweetened with stevia or monk fruit, provides chlorogenic acid, which has mild appetite-suppressing effects.

7. Yerba Mate
Yerba mate contains a caffeine-related polyphenol that suppresses appetite and may also help with weight control.

The takeaway

Next time a sugar craving hits, consider reaching for one of these beverages first. For more tips on natural health, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: NLM Native Voices; additional NIH/PubMed citations on apple cider vinegar, catechins, and chlorogenic acid available on request.

Choosing the right sweetener matters more than ever. In July 2023, the World Health Organization’s cancer research agency (IARC) classified aspartame as a possible carcinogen. Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, shares why he avoids chemical sweeteners altogether and which natural alternatives he recommends instead.

“I don’t like chemical sweeteners because they’re unnatural and ultimately tend to have side effects,” Dr. Shintani explains. “I prefer natural alternatives.”

1. Stevia

Stevia is a natural glycoside that comes from a Paraguayan herb, Stevia rebaudiana.

2. Monk Fruit

Monk fruit has long been used in Chinese medicine. Like stevia, it’s a natural glycoside — both have almost no calories and few side effects.

3. Yacon Syrup

Yacon syrup comes from the root of the yacon plant. Its sweetness comes from fructooligosaccharides, and it has about 20 calories per tablespoon, compared to roughly 54 calories for maple syrup.

The takeaway

To get healthy now, consider swapping chemical sweeteners for these natural alternatives. For more tips on healthy eating, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: IARC/WHO aspartame classification, July 2023; Yacon syrup nutrition facts, Cleveland Clinic/USDA; NLM Native Voices

It’s estimated that 29% of Americans experience depression at one time or another. Most people would rather avoid antidepressant medication because of its side effects — so Dr. Terry Shintani, MD, a Harvard-trained physician, nutritionist, and author of The Peace Diet, shares a surprising natural option backed by research.

The research

A study of 13,626 people found that those who consumed the highest amounts of a particular superfood had a 57% lower risk of depression compared to those who consumed the least. The surprise? That superfood is dark chocolate.

A few important caveats

This was an observational study, so it shows an association rather than proof of cause and effect. It’s also worth watching how much added sugar comes along with the chocolate you choose. That said, other research suggests the bioflavonoids found in chocolate have real antidepressant potential.

Beyond chocolate: the bigger picture

Dr. Shintani notes that overall diet quality matters too — avoiding junk food and eating foods rich in bioflavonoids, fiber, and prebiotics helps support the gut microbiome, which plays a role in producing the neurotransmitters that influence mood. Exercise and optimizing hormones such as thyroid, sex hormones, and vitamin D can also help significantly.

The takeaway

A square or two of dark chocolate, as part of an overall healthy lifestyle, may offer a natural mood boost. For more tips on natural health, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Chocolate consumption and depressive symptoms in a US adult population — Nguyen et al., Depression and Anxiety, 2019; Gallup — U.S. depression rate data, 2026; NLM Native Voices

Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, has been reversing diabetes naturally for over 30 years — using a high-carb diet. The key, he explains, is a nutrient found in some high-carb foods that slows the absorption of sugar: soluble fiber.

How soluble fiber helps control blood sugar

Soluble fiber supports blood sugar control in four important ways:

1. It holds onto sugar and slows its absorption
2. It helps create a mucin layer that protects the intestines and supports proper nutrient sorting
3. It supports a healthy gut microbiome
4. It helps you feel full, so you end up eating fewer calories overall

5 good sources of soluble fiber

1. Oats
2. Chia seeds
3. Flax seeds
4. Beans
5. Lentils

The takeaway

To start getting healthier now, consider eating more of these soluble-fiber-rich foods. For a list of 15 foods and the amount of soluble fiber in each, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: NLM Native Voices; additional NIH/PubMed citations on soluble fiber and glycemic control available on request.

Most people fear dementia more than they fear death — so prevention of brain decline matters at any age, according to Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist.

The research

Researchers studying factors that prevent cognitive decline found a surprising result: people who ate mushrooms two or more times a week had 57% less mild cognitive impairment compared to those who ate mushrooms less than once a week.

Why mushrooms may protect the brain

Researchers believe this effect may be due to ergothioneine, a neuroprotective nutrient found in high amounts in mushrooms. Ergothioneine appears to help protect brain and nerve cells against oxidative damage, and may also help promote the growth of new brain cells.

The takeaway

To help cut cognitive impairment and stay sharp, consider eating more mushrooms. For a list of 15 supplements for brain health, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Mushroom consumption and cognitive impairment — National University of Singapore study, 2019; Ergothioneine: antioxidative, neuroprotective compound from mushrooms; NLM Native Voices

Alpha-lipoic acid (ALA) is a powerful antioxidant that’s earned a place among Dr. Terry Shintani’s favorite “super nutrients” — and the research behind it backs that up.

Blood sugar and blood pressure

ALA is well known for helping control blood sugar, and clinical research also supports a blood-pressure-lowering effect: a 2023 systematic review and dose-response meta-analysis of randomized controlled trials found that ALA supplementation significantly reduced blood pressure in adults.

Diabetic neuropathy

ALA has one of the strongest evidence bases of any natural compound for diabetic neuropathy. Multiple clinical trials and meta-analyses have found it helps prevent and treat nerve damage in people with diabetes, largely attributed to its ability to reduce oxidative stress and inflammation affecting the nerves.

Cholesterol

Research has also linked ALA supplementation to improvements in cholesterol levels.

Early cancer research

More recent laboratory (in vitro) research suggests ALA may slow the growth of several types of cancer cells, including breast, colon, and other cell lines, and some studies suggest it may work synergistically with chemotherapy drugs. It’s important to note this research is still in early, preclinical stages — these are lab and cell-culture studies, not evidence that ALA treats cancer in humans.

Where to find it — and typical dosage

ALA is found naturally in foods like carrots, spinach, beets, and broccoli, and is also available as a supplement. A typical dose used in studies is around 600 mg, up to three times per day — but check with your doctor before starting any new supplement, especially if you’re managing diabetes or take blood sugar or blood pressure medication.

For more tips on controlling blood sugar naturally, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Alpha-lipoic acid and blood pressure — systematic review/meta-analysis, Frontiers in Cardiovascular Medicine, 2023; Efficacy of alpha-lipoic acid in diabetic neuropathy — PubMed; Lipoic acid synergizes with antineoplastic drugs in colorectal cancer, MDPI Cells, 2019; NLM Native Voices

A striking observation from the animal kingdom may offer clues about preventing Alzheimer’s in humans. According to Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, Dr. Rudolph Tanzi — chair of the Alzheimer’s research group at Harvard — has pointed out that meat-eating animals tend to develop Alzheimer’s-related brain pathology if they live long enough, while herbivores largely do not. (This specific observation is being confirmed with Dr. Shintani before a precise citation is added.)

While that observation comes from animal studies, recent human research points in the same direction.

Vegetarian diets and dementia risk

A 2022 study published in the journal Nutrients followed a cohort of Taiwanese adults and found that vegetarians had about a 33% lower risk of developing dementia compared to meat eaters.

Processed meat and dementia risk

A 2024 study presented at the Alzheimer’s Association International Conference found that eating about 1 ounce of processed meat per day was associated with a 14% higher risk of dementia, compared to eating very little processed meat. The same study found that replacing that ounce of processed meat with beans or nuts was associated with a 20% lower risk of dementia.

The takeaway

To help preserve brain function, consider eating less meat — particularly processed meat — and more plant-based foods like beans, nuts, and vegetables.

For more tips on brain health and longevity, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Tsai et al., “Taiwanese Vegetarians Are Associated with Lower Dementia Risk,” Nutrients, 2022; 2024 Alzheimer’s Association International Conference — processed meat and dementia risk; NLM Native Voices

What you drink matters for your brain, too. Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, shares six beverages worth adding to your routine for memory and cognitive support.

1. Green Tea
Green tea is rich in antioxidants, including catechins and L-theanine, which help protect the brain and support cognitive function.

2. Coffee
Coffee has been linked to a lower risk of Alzheimer’s disease, an effect attributed partly to caffeine and partly to the neuroprotective properties of chlorogenic acid. (Specific risk-reduction figures vary by study — this post will be updated with Dr. Shintani’s preferred source once confirmed.)

3. Beet Juice
Beet juice is known to raise nitric oxide levels in the body, which helps improve blood circulation to the brain.

4. Turmeric Tea with Black Pepper
This combination provides powerful anti-inflammatory protection for the brain — black pepper helps the body absorb turmeric’s active compound, curcumin.

5. Kombucha
As a probiotic beverage, kombucha helps preserve the gut flora responsible for producing neurotransmitters that support brain function.

6. Hibiscus Tea
Recent research has found that hibiscus tea contains gossypetin, a compound shown (in animal studies) to stimulate microglia — the brain’s cleanup cells — to help clear beta-amyloid protein, a hallmark of Alzheimer’s disease. While promising, this research is still in early stages.

The takeaway

From antioxidant-rich teas to circulation-boosting beet juice, these beverages offer simple, daily ways to support brain health. For more tips on health and longevity, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: Gossypetin and amyloid-beta clearance study; NLM Native Voices; additional coffee/Alzheimer’s citation pending confirmation.

Looking for natural ways to support mental energy and manage stress? According to Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, these five herbs are among the most well-studied for brain and stress support.

1. Sage
As its name suggests, sage has long been used to enhance brain power and memory. Research suggests one of its effects is as an acetylcholinesterase inhibitor — meaning it helps preserve acetylcholine, a neurotransmitter important for brain energy and memory.

2. Rhodiola
Rhodiola is thought to help by managing neurotransmitters such as norepinephrine, serotonin, and dopamine — all involved in mood and mental energy.

3. Ashwagandha
This adaptogenic herb helps control cortisol levels and may modestly increase testosterone, supporting the body’s resilience to stress.

4. Holy Basil (Tulsi)
Holy basil also helps regulate cortisol levels, making it another helpful tool for managing stress.

5. Siberian Ginseng (Eleuthero)
Also known as eleuthero, this herb contains compounds called eleutherosides, which appear to boost mental energy by increasing oxygen utilization in the body.

The takeaway

These five herbs work through different pathways — some by supporting key brain neurotransmitters, others by helping regulate the body’s stress hormone, cortisol. For a fuller list of stress-support herbs and more natural health tips, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.

Sources: NLM Native Voices; further NIH/PubMed citations on sage, rhodiola, ashwagandha, holy basil, and eleuthero to be added if Dr. Shintani wants specific study references included.