Issue 145 - Zombie Cells, Dead Men Teaching, and Glowing from Within

HealthHippieMD Week In Review

I cover 12 articles in this week’s complete edition. For more about the changes you notice in this week’s newsletter, please see What’s Changing (and What’s Not) at HealthHippieMD. Please let me know what you think.

The Eight Pillars of Wellness (reference).

---

01

Sleepless and Starving

Pillar: Physical
Source: The Conversation – Neuroscience-based review by a sleep neurologist
Context and Findings:
Even one night of poor sleep boosts ghrelin (the hunger hormone), lowers leptin (the satiety signal), and alters activity in your brain's reward center. The result? Cravings for calorie-dense foods and reduced impulse control. Simultaneously, blood sugar regulation is impaired, and insulin sensitivity can drop by 25%. These effects happen fast and repeat with chronic deprivation.
Why It Matters:
We tend to blame poor eating choices on willpower, but your biochemistry may have other plans. Sleep deprivation hijacks your physiology, making it harder to resist cravings or stabilize glucose. Consider what happens between the sheets rather than just changing what's on your plate. Sleep is a keystone habit with metabolic ripple effects.

02

Coffee, Cleaned Up

Pillar: Physical
Source: Journal of Nutrition via Tufts University
Context and Findings:
Drinking 1–2 cups of black or lightly sweetened coffee was associated with a 14–17% reduction in all-cause and cardiovascular mortality in a cohort of 46,000+ adults. However, the benefits disappeared when sugar and saturated fats were significantly added. High-sugar, cream-laden coffee options negated longevity gains.
Why It Matters:
Coffee is often seen as a health-promoting habit, but not all cups are created equal. This study reinforces that simple is best. Your body may benefit from coffee's antioxidants and bioactive compounds, but not when you turn it into dessert. Try lightening up your cup to preserve its perks.

03

Craving Flow, Not Fame

Pillar: Emotional
Source: Aeon
Context and Findings:
Flow arises when challenge and skill are perfectly matched. It's trainable: repetition, feedback, and physical movement create implicit memory loops that lead to flow. The myth of sudden inspiration is misleading—flow is built through practice. Flow states can reduce stress, increase motivation, and improve brain connectivity.
Why It Matters:
You don't have to be a master violinist or elite athlete to access flow. The more you repeat, the more your brain learns how to enter flow—whether you're writing, running, or gardening. It's one of the most potent natural mood regulators we have.

+see also: Flow States and Brain Health

04

Glowing from Within

Pillar: Other
Source: Scientific American
Context and Findings:
Researchers measured ultraweak photon emissions (biophotons) from the human brain and found they vary by mental task. These light emissions may be a byproduct of oxidative metabolism or a mysterious form of intercellular signaling. The field is young but intriguing.
Why It Matters:
The idea that your brain emits light is scientifically validated and poetically fascinating. Even if we don't know the function, this discovery expands our sense of wonder and curiosity about consciousness.

05

Your Workout, Your Microbiome

Pillar: Physical
Source: Scientific American - interview
Title: Why Working Out Is Good for Your Gut Microbiome
Context and Findings:
Exercise fosters microbial diversity and increases the abundance of butyrate-producing gut bacteria, which reduce inflammation and strengthen the intestinal barrier. Athletes and regular exercisers show healthier microbial patterns. These benefits occur independently of diet and are synergistic with high-fiber intake.
Why It Matters:
Gut health isn't just about what you eat—it's also about how you move. Aerobic activity may be one of the best things you can do for your microbiome. Think of your workout as microbial gardening.