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Gary plays a clip from - Jared Cooney Horvath about the Education System

Reads his latest essay - How To Heal The Emotional Wounds From Your Past

Share's the latest on Health and Healing

HEALTH NEWS

• Beetroot juice may benefit pregnant women with chronic kidney disease
• When Gut Bacteria Run Out of Fiber, They May Start Eating You
• New study links exposure to fungicides and insecticides to changes in the age of menarche
• Could a plant-based diet trick your body into burning fat?
• Not all exercise is equal when it comes to metabolic syndrome risk

• • Lycopene, the red pigment in tomatoes, may offer modest protection against cancer and cancer-related death.

• • A meta-analysis of 121 studies found high lycopene intake linked to a 5% lower cancer risk, while tomato consumption was tied to an 11% lower risk of cancer death and lycopene intake specifically to a 16% lower risk.

• • Blood lycopene levels showed stronger protection, with an 11% lower cancer risk and 24% lower risk of cancer death.

• • Benefits peak at 5 to 8 milligrams of lycopene daily, roughly one to two medium tomatoes.

• Cooking tomatoes with healthy fats like olive oil significantly improves lycopene absorption.

University of Missouri researchers have identified a simple, effective way to improve quality of life. A new study found that maintaining a consistent daily routine can reduce physical pain and ease symptoms of depression, demonstrating how everyday habits can have a meaningful impact on well-being, particularly for older adults with insomnia.

Roughly half of adults age 60 and older report experiencing insomnia symptoms. To better understand how insomnia affects overall well-being, researchers analyzed survey data from 67 older adults, including 37 people with insomnia.

As expected, participants with insomnia reported higher levels of pain and depression. Participants who maintained consistent daily routines tended to report lower levels of pain and depression, a relationship that may be explained in part by the way regular schedules help synchronize the body's internal clock.

Those daily habits help regulate the body's circadian rhythm that influences sleep, mood and other biological functions. Even small disruptions to daily schedules can throw off the body's internal clock, a phenomenon sometimes referred to as social jet lag.

Max Planck Institute for Human Development (Germany), July 29 2026 (Eurekalert)

A walk in the park after a stressful day is a classic example of how nature can help people switch off and unwind. But natural environments may offer even more: enhancing mood and cognitive performance even when a person was not previously stressed or depleted. This is the finding of a review article published in the Journal of Environmental Psychology by researchers from the Max Planck Institute for Human Development. 

For the review, the researchers evaluated 54 studies that comprised 61 experiments examining the effect on natural and urban environments on cognitive performance, affect or subjective sense of relaxation. 

• Focus on restoration: For decades, research has primarily examined how nature helps people recover from stress or mental strain.
• Overlooked ‘instorative’ effects: Nature may also promote attention, positive affect and well-being even without prior depletion.
• Positive findings: Despite their small number, all instorative studies reported improvements in attention, affect or subjective well-being.
• Implications for daily life: The results suggest that green spaces not only contribute to restoration after depletion but may also promote concentration, resilience and mental health in everyday life.

Skin can appear structurally intact even as the collagen beneath it begins losing its internal organization. An international research team led by Hiroshima University found that the molecular arrangement and supramolecular chirality—or structural handedness—of dermal collagen deteriorate before its fiber network begins to thin or fragment.

Collagen supports the skin through a carefully organized hierarchy that extends from molecules to larger fibers. This arrangement gives tissue much of its structure and mechanical strength.

To identify changes that ordinary imaging could not detect, the researchers combined advanced optical imaging with chiroptical spectroscopy, a method that measures how structures with a particular handedness interact with light. They researchers examined collagen abundance and the coherence of its chiral organization within the same physical section of tissue.

The measurements revealed that collagen quantity and collagen organization do not necessarily decline together. Tissue samples could retain much of their overall collagen coverage and mass even after the coherence of their supramolecular chirality had deteriorated substantially.

In other words, the visible fiber network could still appear largely intact while its internal order was already breaking down. That separation suggests that collagen deterioration begins at smaller structural scales before becoming obvious through changes in fiber shape or abundance.

According to the study, researchers tracked 76 British adults over eight days, monitoring their activity levels and sleep patterns while administering daily cognitive tests.

The study found that for every additional 30 minutes of moderate-to-vigorous physical activity, participants performed better on tests of episodic memory and working memory the following day. Episodic memory involves recalling personal experiences, while working memory holds information temporarily for decision-making. Light activity showed weaker effects, and sedentary time was not associated with cognitive benefits, according to the researchers.

The study classified activity into three categories: sedentary, light and moderate-to-vigorous. The moderate-to-vigorous category included brisk walking, running, cycling and resistance training. Light activity showed weaker benefits, and sedentary behavior was associated with no improvement, the researchers said.

The study also examined the contribution of sleep. For every extra 30 minutes of REM or deep sleep, participants showed improvements in memory and attention span the following day, the researchers said.

A recent review published in the journal Nutrients examined the evidence on the effects of blueberries, grapes, and their bioactive compounds on cardiovascular risk markers.

In the present study, a comprehensive systematic literature search was conducted to identify randomized controlled trials (RCTs), systematic reviews, and meta-analyses published from January 2015 through April 2026. 

Two systematic reviews and meta-analyses reported that grape polyphenols at doses exceeding 500 mg/day for at least 12 weeks significantly reduced C-reactive protein levels, while the other reported improvements in vascular function or BP in 84% of the human studies it assessed, including a significant reduction in systolic BP.

One found a modest reduction in BP and improvement in endothelial function with flavan-3-ol foods, such as tea, apples, cocoa, and grape-derived products.

Moderate- and high-quality RCTs reported improvements in lipid peroxidation, lipid profiles, flow-mediated dilation, diastolic BP, and paraoxonase activity.

Resveratrol and blueberry RCTs mainly reported endothelial and vascular benefits, such as improved nitric oxide production and flow-mediated dilation and reduced BP and inflammatory markers. One high-quality RCT involving older men with metabolic syndrome showed significant improvements in arterial stiffness and endothelial function after six months of daily blueberry consumption.

A plant-derived compound called obakulactone (OL) reduced swelling, inflammation and joint damage in rats with rheumatoid arthritis, according to a study published in Engineering.

The compound, a tetracyclic triterpenoid from the bark of Phellodendri cortex, also rebalanced immune activity and corrected disrupted fatty acid metabolismd. P. cortex has been used in traditional medicine and contains OL along with other constituents,

Researchers tested OL in rats with rheumatoid arthritis, administering low, medium and high doses for 21 days. Treatment significantly reduced joint swelling and helped restore the normal structure of cartilage and the synovium, the tissue lining the joints, according to the report.

Blood tests showed dose-dependent decreases in inflammatory molecules including IL-1, IL-6, IL-17 and TNF, as well as rheumatoid arthritis markers RF, CCP-Ab, CRP and MMP-3, officials said. The compound also reduced abnormally high levels of CD3+ T cells and CD68+ macrophages within the joints and shifted macrophages from a proinflammatory M1 state toward an anti-inflammatory M2 state.

A study that tracked children from age 1 through age 8 found that greater screen viewing time, especially during infancy and near the start of school, was associated with lower academic performance at age 9 and weaker working memory at age 10.5. The results indicate that when children use screens may matter as much as how long they spend using them.

The World Health Organization (WHO) and the American Academy of Pediatrics advise avoiding screens before 18 to 24 months and limiting viewing to less than one hour per day between ages 2 and 5. Many children exceed those recommendations, yet previous research on screens and cognitive development has produced inconsistent results.

The analysis included 502 children followed from infancy into middle childhood. Higher screen viewing during particular stages was associated with poorer academic results and weaker working memory later on. The clearest and most consistent relationships appeared during infancy and near school entry, suggesting that these may be especially sensitive periods for cognitive development.

Children with greater total screen exposure across childhood also generally performed less well in school. Together, the findings suggest that both the timing and overall amount of viewing may have implications for learning and memory.

A recent study in the Journal of Education and Health Promotion examined the association between caffeine-containing products and memory performance, anxiety, and stress among university students in Jordan.

204 students were ultimately included in the study.  Mild psychological distress was the most common category, with 38.2% reporting such symptoms. About four in ten reported mild depression, and over a quarter experienced moderate anxiety. Only a small minority showed severe or extremely severe stress.

Caramel or nut-filled chocolate was the most frequently consumed item, reported by 54.9% of students, followed by Arabic coffee (40.2%) and red tea (35.8%). Milk chocolate was also popular, typically consumed once or twice a day. Dark chocolate was less common, while American coffee and green tea were less popular, and decaffeinated coffee was rarely chosen.

Overall DASS scores, representing depression, anxiety, and stress symptoms, showed positive correlations with the consumption of dark chocolate, American/instant coffee, decaffeinated coffee, and red tea, indicating these items were linked to higher psychological distress scores.

Memory ability was negatively associated with higher intake of American coffee, Arabic coffee, and soft drinks.  The authors note that chocolate and green tea also contain bioactive compounds such as cocoa flavanols and L-theanine, which may have contributed to these associations alongside caffeine.

A new study has found that morning exercise was associated with lower calorie consumption throughout the day compared to evening workouts, according to the research. Participants who exercised in the morning consumed about 400 fewer calories at the post-workout meal and roughly 547 fewer calories over the full 24-hour period, the study reported.

The study, which involved 35 healthy young adults. Each participant completed 30 minutes of treadmill running multiple times under varying conditions: morning fasted, evening fasted for 12 hours or 6 hours, and morning or evening fed, the study stated. The repeated-measures design enabled researchers to compare the same person's responses across different scenarios, officials said.

After evening sessions, participants reported higher hunger, a stronger desire to eat, and lower fullness compared to morning sessions, the study found. Those who worked out in the evening consumed about 400 more calories at the post-workout meal and roughly 547 more calories over the full day, according to the research.

The appetite advantage was attributed to circadian rhythms, researchers said. The hunger hormone ghrelin naturally rises in the evening, while satiety hormones are more active in the morning,.

Gary reads the second part of his latest essay - How to Manifest Your Authentic Self and the latest on Health and Healing.

HEALTH NEWS

• Ancient grain sorghum shows potential against Alzheimer’s in early cell research
• Daily multivitamin improves functional health in older adults, study finds
• Kids who own cellphones have poorer reading comprehension scores than those who don’t, researchers find
• Time-restricted eating may help retain cognitive function in older adults
• Exercise Rewires Heart’s Nerve Network in Left-Right Pattern

Ancient grain sorghum shows potential against Alzheimer’s in early cell researchEdith Cowan University & Alzheimers Research Australia, July 27 2026 (Natural News)

• Sorghum polyphenols reduced toxic amyloid-beta buildup in brain cells by up to 76 percent in a laboratory study.
• Scientists extracted polyphenols from three varieties of sorghum — black, red-brown and red — and exposed cultured human brain cells to amyloid-beta, the sticky protein long implicated in Alzheimer's plaque formation.
• Black sorghum showed the strongest protective effect on cultured human brain cells.
• Treated cells had over 70 percent better survival and 80 percent more active mitochondria.
• The findings still require animal studies before any health claims.

Sorghum is gluten-free, fiber-rich, and loaded with the same class of plant compounds found in berries, olive oil, tea and dark chocolate — nutrients researchers have long connected to healthier brain aging.

Medical College of Georgia at Augusta University, July 27 2026 (News-Medical)

The ability to perform everyday activities free of debilitating symptoms profoundly affects quality of life as we age. In a new study, older adults who took a daily multivitamin had significantly better measures of functional health after 3 years compared with those who took a placebo.

According to researchers, the findings suggest a daily multivitamin can help older people maintain day-to-day functioning by helping to preserve cognitive abilities, and it may also benefit blood circulation and physical stamina.

The researchers analyzed data from over 16,000 people aged 60 years and older. Participants were randomly assigned to take a daily multivitamin, a cocoa extract supplement, both or neither, with placebos used for the control group and for those taking only one supplement.

After 3 years, participants taking a multivitamin had significantly better functional health than those taking a placebo.

University of California at Los Angeles, July 27 2026 (Eurekalert)

• The widespread concern about the effect of cellphones on reading comprehension in elementary school children has led to surprisingly little experimental research. 
• New research by UCLA psychologists found a statistically significant relationship between owning a cellphone and lower reading scores — children who owned cellphones had poorer reading comprehension than those who did not. 
• This negative relationship between phone ownership and reading scores held for students who spoke English at home and those who did not.
• In fact, simply owning a phone correlated with worse reading comprehension, whether or not the phone was brought to school.

Rutgers University, July 27 2026 (Medical Xpress)

Results from a small clinical trial suggest it may be possible to reduce the risk of dementia by eating during fewer hours of the day. The pilot study, which involved a weight-loss program for older women with overweight or obesity, showed modest cognitive improvements among those who limited their daily eating window instead of just reducing their calorie intake.

The trial enrolled 47 women ages 50–79 who were overweight or obese. All participants were counseled to reduce their calorie intake by 500 calories per day. Twenty-six participants were asked to restrict their eating to a window of less than nine hours per day, while the rest maintained a typical eating window of about 12 hours per day.

In the time-restricted eating group, participants generally ate only between 10 a.m. and 6 p.m., with an average daily eating window of 8.2 hours, compared with an average of 12.3 hours per day among those asked to maintain the standard eating window.

After six months, participants had lost about 15 pounds (6.8 kilograms), on average, about the same in both groups. Compared with participants who maintained a 12-hour eating window, those who consumed food for only 8–9 hours per day showed significant improvements in spatial planning and problem-solving at the end of the weight-loss program. They also showed a trend toward fewer errors on memory and learning tests, but there was no significant difference in performance on multitasking or reaction-time tests. Exercise Rewires Heart’s Nerve Network in Left-Right PatternUniversity of Bristol (UK), July 21, 2026 (Natural News)

Regular aerobic exercise reshapes the nerves that regulate the heart, according to a study from the University of Bristol. The study found that after 10 weeks of training, rats showed asymmetric changes in the stellate ganglia nerve clusters -- paired structures in the lower neck and upper chest that send “go faster” signals to the heart.

The discovery reveals a previously hidden left-right pattern in the body’s “autopilot” system for the heart. This finding could eventually help doctors tailor treatments for arrhythmias, angina, and stress-induced “broken-heart” syndrome, according to the researchers.

Using advanced three-dimensional imaging techniques called stereology, the team examined nerve cluster changes after the exercise regimen. Trained rats had about four times as many neurons in the right cardiovascular nerve cluster compared with the left, relative to untrained animals. At the same time, neurons on the left side nearly doubled in size, while those on the right became slightly smaller, the researchers reported.

Dr. Coppi described the nerve clusters as acting like “the heart’s dimmer switch,” noting that exercise remodels that switch in a side-specific way. The stellate ganglia are part of the sympathetic chain, which regulates heart rate and contraction force, as described in functional anatomy texts. The asymmetric changes suggest that aerobic training induces a previously unrecognized form of

The review cited evidence that berberine may reduce blood glucose levels and improve insulin sensitivity, according to clinical trials. A systematic review of seven randomized clinical trials from China published in Nutrients revealed that berberine consistently alters the composition of gut bacteria in patients taking the supplement, and the analysis examined data across conditions including Type 2 diabetes, high cholesterol, and colorectal adenoma.

Lipid panel improvements, including lower total cholesterol and triglycerides, were also reported in the reviewed studies.

Hebrew University of Jerusalem & Rutgers University, July 20 2026 (Eureaklert)

 For decades, one of the most influential ideas in evolutionary biology has suggested that when individuals act purely in their own self-interest, cooperation should eventually collapse.

But a new study by the Hebrew University of Jerusalem and Rutgers University demonstrates that evolution may be far more optimistic than previously believed. Their findings reveal that cooperation does not require close family ties, reputation, repeated favors, or rigid social structures. Instead, cooperation can flourish simply because individuals respond differently to different opponents. The research proposes a new solution to one of biology's oldest puzzles: how cooperation survives in a world shaped by natural selection.

Using mathematical models, evolutionary simulations, and populations of artificial intelligence agents, the researchers found that cooperation consistently evolved when individuals adjusted their willingness to cooperate according to whom they encountered. Rather than treating everyone identically, simple opponent-specific responses created stable communities in which cooperative behavior repeatedly outperformed purely selfish strategies.

Perhaps the study's most surprising finding is that cooperative societies are not fragile exceptions. Across thousands of simulations, populations repeatedly evolved toward highly cooperative states, while purely selfish populations often failed to dominate. Even when mutations introduced new defectors, cooperative communities remained remarkably resilient.

A poor night’s sleep can affect far more than energy the next day. Research from Florida International University links sleep disorders with structural differences in brain regions that help control attention, motivation and decision-making.

Published in the journal Scientific Reports, the findings provide one of the broadest comparisons yet of how different sleep disorders are associated with the brain. 

The researchers compared two broad categories. Dyssomnias, such as insomnia and sleep apnea, interfere with falling asleep or remaining asleep. Parasomnias, including sleepwalking, nightmare disorder and sleep terrors, involve unusual events that disrupt the sleep cycle.

Both categories were associated with decreases in the thalamus, a region that filters incoming information, supports concentration, and contributes to higher-level thinking. The researchers identified changes specifically in the pulvinar, an area within the thalamus that directs attention and helps manage cognitive control.

These differences were connected with wider brain networks that support concentration and task performance. That pattern may help explain why disrupted sleep is associated with slower reactions, poorer decision-making and a greater likelihood of errors and accidents.

A large-scale study published in the Journal of the American College of Cardiology has found that women who engage in regular strength training have a significantly lower risk of developing cardiovascular disease. The study examined data from 117,025 women over an average follow-up period of 14.5 years.

Women who performed any amount of resistance training had a lower risk of cardiovascular events compared with those who did none. The association persisted after adjusting for overall lifestyle and health factors, the study stated. 

Among the study’s specific findings, women who performed at least two hours of resistance training per week had a 44% lower risk of heart attack relative to women who did no resistance training, the report said. Any cardiovascular disease risk was 20% lower for that group, with an additional 5% reduction per extra hour of weekly resistance training, according to the study.

The benefits of strength training were more pronounced among women who maintained resistance training consistently and trained both upper and lower body, according to the study. Adding strength training to regular aerobic exercise – such as walking or running – was linked to better heart health.

A 20-year study of more than 65,000 postmenopausal women found that higher adherence to the Planetary Health Diet was associated with a lower risk of overall cardiovascular disease, coronary heart disease, stroke and heart failure.

The findings showed that women whose diet most closely followed the Planetary Health Diet had about a 28% lower risk of cardiovascular disease compared with women in the group scoring the lowest for adherence. However, even moderate adherence to the diet was linked with lower risk.

The Planetary Health Diet emphasizes foods such as fruits, vegetables, whole grains, legumes, nuts and unsaturated fats while limiting foods such as red and processed meats, added sugars, refined grains and saturated fats.

The investigators followed 66,892 participants in the Women's Health Initiative (WHI).  Overall, the results showed that women in the group whose diets were more closely aligned with the Planetary Health Diet had the lowest risk of cardiovascular disease. These women also showed a decreased risk of heart disease, heart failure and stroke risk compared to the women in the lowest-adherence group.

However, even moderate adherence to the diet was associated with a decrease in risk, with each 10-point increase in Planetary Health Diet Index score linked to further risk reduction.

Curcumin, berberine, and other plant-derived compounds have long attracted scientific interest because of their anti-inflammatory and anticancer properties. A new study by researchers from Wroclaw Medical University, however, shows that not all natural compounds act in the same way, and strong anticancer activity does not always go hand in hand with a good safety profile.

The researchers compared five compounds: curcumin, berberine, biochanin A, cucurbitacin E, and CAPE (caffeic acid phenethyl ester), a component of propolis. They investigated how these substances affected fibrosarcoma cells and healthy muscle cells. The study focused on the NF-κB signaling pathway, which regulates inflammation, metabolism, cell survival, and cellular aging.

The tested compounds disrupted mitochondrial function, reducing the cancer cells’ ability to produce energy. In fibrosarcoma cells, ATP levels decreased by approximately 83–92%, compared with reductions of around 23–73% in healthy muscle cells. This suggests that cancer cells are more vulnerable to disturbances in energy metabolism.

The compounds also affected mitophagy, the process responsible for removing damaged mitochondria.

All five compounds induced features of cellular senescence in fibrosarcoma cells. In this state, cells remain alive but permanently lose their ability to divide.

The strongest effect was observed with curcumin. The proportion of senescent cancer cells increased from approximately 16.5% to more than 75%. For the other compounds, the percentage exceeded 66% as well.

Healthy muscle cells generally showed a weaker response, suggesting a degree of selectivity towards cancer cells.

Macquarie University, July 21 2026 (Eurekalert)

Australian research has shown for the first time that a program of swimming can be clinically effective in reducing disability from chronic low back pain. 

Publishedin the British Journal of Sports Medicine, the clinical trial found an eight-week individualised program of swimming and education, guided by a physiotherapist, improved function and pain significantly more than education alone in people with back pain. 

The researchers recruited 76 adults aged 26 to 74 (average 41 years) who were experiencing some disability due to low back pain lasting for at least 12 weeks and allocated them at random to one of two groups. One group received an eight-week individualised program of swimming and education, supported by four telehealth coaching sessions with a physiotherapist. They weren’t regular swimmers, but they were able to swim 25 metres and feel confident in the water. 

The swimming programme was based on a goal of achieving three sessions of 30-45 minutes by the end of the eight weeks. 

After eight weeks, disability was significantly lower in the swimming group.  They improved by about 50 per cent from where they were before starting the program. Compared to the control group who received education only, swimmers scored on average 2.5 points or 30 per cent lower on a widely used disability scale.

A study published in the journal Water Research found that nanoplastics, tiny plastic particles invisible to the naked eye, can increase the mechanical strength of bacterial biofilms and make them more resistant to disinfectants. The research, conducted by Virginia Tech and an international team, examined how these particles affect microbial communities inside drinking water systems. 

The findings indicate indirect public health risks through water systems. The nanoplastics can make the antimicrobial-resistant pathogens better survive, which could be harmful to the environment and would have public health implications.

The study focused on biofilms containing E. coli and Pseudomonas aeruginosa, two bacteria commonly associated with waterborne infections. When exposed to nanoplastics, the bacteria activated multiple defense mechanisms, resulting in thicker, heavier biofilms. These strengthened biofilms pose a greater challenge for water treatment facilities, according to the researchers.

Biofilms are communities of bacteria that attach to surfaces, such as the interior walls of water pipes. These bacterial colonies produce a protective matrix that shields them from environmental threats, including disinfectants. While some biofilms are beneficial, those formed by pathogenic bacteria can pose risks inside drinking water distribution systems.

Waterborne nanoplastics are already widespread. A French government study found that glass bottles can contain five to 50 times more microplastics than plastic bottles, with contamination often originating from painted caps.

Durham University, May 13 2026 (Medical Xpress)

Experiencing bitter or non-bitter flavors before birth can shape taste likes or dislikes after being born, according to new research led by the Durham University Department of Psychology. Researchers found that young children are less likely to react negatively to the smell of vegetables they were repeatedly exposed to in the womb. They say their findings could have implications for establishing healthy eating habits in children.

The researchers examined the facial reactions of 12 three-year-olds to the non-bitter smell of carrot or the bitter smell of kale.

They found that the three-year-olds whose mothers had taken carrot powder capsules as part of a controlled experiment when pregnant were less likely to show negative facial reactions toward the smell of carrot. Similarly, those whose mothers had taken kale powder capsules while pregnant reacted less negatively to the smell of kale.

The researchers say their latest finding supports the argument that exposure to flavors in late pregnancy can result in long-lasting odor or flavor memory in children.

According to a review in the journal Nutrition clinique et métabolisme, watermelon consumption increases plasma arginine concentrations in adults. The body converts citrulline into arginine, which then supports nitric oxide production, a molecule that helps relax blood vessels. Lycopene, the carotenoid responsible for watermelon's red color, is also present in notable amounts and acts as an antioxidant.

Watermelon's L-citrulline and L-arginine content improves arterial function and blood pressure Another report states that citrulline is useful for blood pressure regulation and metabolic health.

The humble garnish that fights cancer: New science reveals parsley’s potent secret Birdsong and walks in the forest tied to significant mental health benefits Frequent cannabis users wake with higher cortisol levels, study finds Nicotinamide riboside chloride: A potent neuroprotector and therapeutic candidate for alcohol-induced cognitive impairment Repeatedly losing and gaining weight may accelerate muscle loss

The meta-analysis, published in the journal Pharmacological Research, was conducted by researchers from several Iranian universities. The analysis used a GRADE-assessed, dose-response method to evaluate the effects of black seed compared with placebo or standard care.

According to the study, black seed supplementation led to significant reductions in body weight, body mass index, waist circumference, and body fat percentage. The analysis noted that daily amounts used in most trials ranged from 1 to 3 grams of ground black seed or 1 to 3 milliliters of black seed oil. According to the researchers, one teaspoon of ground black seed contains roughly 4 grams, meaning a single daily teaspoon stirred into food falls within the range used in studies. For those who prefer oil, a half teaspoon delivers close to 2 milliliters.

The researchers emphasized that consistency, rather than a large single dose, appears to drive positive results.

In a new study, researchers found that herpesvirus infection intensified memory problems and other Alzheimer’s-related changes in mice already vulnerable to the disease. The damage appeared to be driven not simply by the virus itself, but by the immune system’s prolonged attempt to control it.

Herpesviruses are a large family that includes viruses associated with cold sores, childhood infections, and glandular fever. After the initial illness passes, some can remain dormant inside the body and reactivate later, repeatedly drawing the immune system into action.

Scientists results suggest that T cells, immune cells that identify and attack infected cells, can enter the brain during herpesvirus infection and accelerate cognitive decline. Following infection, large numbers of immune cells moved into the brain. Most were CD8+ T cells that specifically recognized the virus, showing that they had entered the tissue as part of the body’s attempt to contain the infection.

Similar T cells have previously been found in the brains and spinal fluid of people with Alzheimer’s disease, although their exact role has remained uncertain.

The results indicate that a virus-driven immune response can actively speed the progression of Alzheimer’s-like disease rather than merely appearing alongside it.

With dementia cases expected to nearly triple worldwide by 2050, researchers are increasingly focused on identifying ways to prevent or delay the disease. While lifestyle and health-related factors, such as blood pressure control and physical activity, influence dementia risk, genetics also play a major role. Currently, it is unclear if maintaining a favorable lifestyle reduces dementia risk equally across different genetic backgrounds.

A new study led by Kyushu University examines whether favorable modifiable risk factors (mRF)-behaviors or conditions that people can change or control-can lower dementia risk even among individuals with high genetic susceptibility.

The researchers analyzed data from 9,605 community-dwelling adults aged 65 and older. They determined each participant's APOE ε4 genotypes, a primary genetic risk factor for Alzheimer's disease, and calculated the mRF score based on lifestyle and health-related factors. This allowed the team to evaluate how genetic predisposition and lifestyle choices jointly interact to influence dementia risk. The results showed that dementia risk rose progressively with the number of APOE ε4 alleles.

Notably, among individuals with one or no APOE ε4 alleles, maintaining a healthier profile with lower mRF scores was linked to a significantly lower risk of dementia. In contrast, among individuals with two APOE ε4 alleles, dementia risk did not differ significantly between those with lower and higher mRF scores.

Institute for Health Metrics and Evaluation (US), July 21 2026 (Eurekalert)

People are living longer, but spending more years in poor health 

• The morbidity gap—the number of years people live in poor health—widened in nearly all countries, with wealthier nations facing the largest gaps.     
• The US has the largest morbidity gap, closely followed by Australia and Canada.  
• Women consistently live longer but spend more years in poor health than men.  
• Musculoskeletal disorders, mental health conditions, hearing loss, and falls and other unintentional injuries are driving most years lived in poor health worldwide. 

Between 1990 and 2023, global life expectancy at birth increased from 64.6 years to 73.8 years, while healthy life expectancy rose from 55.9 years to 63.1 years. In 2023, the United States had the largest national morbidity gap at 14 years, followed by Australia at 13.9 years and Canada at 13.7 years.

Central South University (China), July 21 2026 (Medica Xpress)

A study published RMD Open has linked specific imbalances and disruptions in the oral microbiome to symptomatic hand arthritis.

Its findings suggest that the microbial environment of the mouth may influence the disease process of hand arthritis, which is associated with pain, stiffness and reduced grip strength and can severely impair quality of life. The oral microbiome plays a role in systemic inflammation and interacts closely with the gut microbiome, which is significantly associated with symptomatic hand arthritis.

To assess the role of the oral microbiome, saliva samples from 52 people with symptomatic hand arthritis recruited from a community-based osteoarthritis study and 712 people without the condition were analyzed using ribosomal RNA gene sequencing.

Compared with samples taken from participants without hand arthritis, samples from participants with symptomatic hand arthritis showed significantly lower oral microbial richness and altered composition.

Specifically, the abundance of Trichococcus bacteria was significantly higher in the symptomatic hand arthritis samples and positively associated with the severity of hand arthritis symptoms. Trichococcus abundance in the oral microbiome was also positively associated with the gut microbial tyrosine metabolism pathway—a metabolic pathway previously implicated in hand arthritis.

Samples from participants with symptomatic hand arthritis also displayed reduced oral-gut microbiome correlations compared with controls, suggesting the balance between these two microbial communities was disrupted.

• Ginger Induces Leukemia Cell Suicide
• Researchers Warn Rising CO₂ May Already Be Changing Human Blood Chemistry
• Hourly Walking Breaks of 5 Minutes Can Mitigate Harms of Prolonged Sitting, Study Finds
• Heavy TV watching associated with smaller brain structures, study finds
• Study: Microplastics in Blood Linked to Severe Heart Attacks

Gary reads Part 1 of his latest essay "How to Live An Illuminated Life"  you can read the whole article on Gary Null Substack  https://garynull.substack.com/p/how-to-live-an-illuminated-life

-Watching nature videos can help relieve stress, study finds -Study Finds Pesticide Residues in Infant Formula, Researchers Cite Health Risks -Dementia risk may also be reduced through diet -Going to the cinema, theater or a museum may slow down physiological aging -New Wearable Patch Boosts REM Sleep Without Drugs or Surgery

By Gary Null PhD

Recently I watched a video on the YouTube channel A Homestead Journey called “Teachers Are DONE & Speak Out — Something Is Very Wrong With America’s Youth.” I believe the title is only partially correct. Something is indeed very wrong with a small portion of America’s youth. But the youth are not the disease. They are the symptom. What is actually wrong is how some people are parenting. 

You can read the full article on Gary Null Substack - https://garynull.substack.com/p/i-cant-do-it-alone-can-you-help-me

-Mediterranean diet is associated with better psychological well-being, study suggests -Speaking another language could slow aging in the brain -Higher blood glucose levels linked to faster brain aging -New conceptual model links sacred moments to clinician well-being -Just one exposure to cocaine alters mouse brain cells for two weeks

A sleep supplement widely used to treat insomnia could help reduce reliance on some of the most common and potentially harmful pain medications, new research from the University of Sydney suggests. 

Published in PAIN, the study found melatonin can reduce chronic musculoskeletal pain with effects in a similar range to medications such as opioids, non-steroidal anti-inflammatory drugs (NSAIDs) and paracetamol. 

The study analyzed data from 2028 adults across 23 randomised controlled trials conducted in countries including the United States, Russia, Brazil, Egypt and China. Participants included people with conditions such as low back pain, osteoarthritis and fibromyalgia, as well as those recovering from surgeries including joint replacements and spinal procedures. 

On average, the study found that melatonin reduced pain by around nine points on a 0-100 scale, with the most rigorous trials showing reductions closer to 10 points, a similar magnitude to widely used pain medications.

Across the trials, the dose and timing of melatonin varied depending on the condition and setting. For chronic musculoskeletal pain, doses typically ranged from 3 to 10 mg, with 3 mg per day the most commonly used. For postoperative pain, doses ranged from 1 to 10 mg, with 5 to 6 mg most common. Melatonin was generally taken at bedtime or up to one hour before sleep.

Study: Nordic Walking Reduces Depression Symptoms Within Weeks

The findings challenge the commonly cited three-month timeframe for exercise benefits on depression.

A secondary analysis examined whether participants with severe depression responded differently than those with moderate symptoms. According to the study, Nordic walking is a low-impact activity that engages the upper and lower body using poles, similar to cross-country skiing.

The Nordic walking group showed significantly greater reductions in depression symptoms compared to the control group over the full 10 weeks. The largest reduction occurred from baseline to week five, with a large effect size; improvements from week five to week ten were smaller and not statistically significant. Participants with severe depression at baseline experienced even larger and faster improvements in the first five weeks, according to the secondary analysis.

Rutgers University, July 1 2026 (Eurekalert)

Compulsive smartphone habits in older adults can be linked to a higher risk of depression, according to a study led by a Rutgers researcher. 

Researchers said their findings raised concerns that technology widely promoted to build connections can instead deepen late-life isolation: While mobile devices can be invaluable lifelines, their impact on mental health depends heavily on the way people use them. A critical distinction, the researchers said, is whether someone uses technology to actively engage with the world or to withdraw.

The study, published in JMIR Aging, drew on survey responses from 2,585 adults ages 60 and older living in 87 communities. Researchers collected health and demographic information, including age, gender, marital status, education and income, and measured depressive symptoms with a screening tool commonly used with older adults.

Limited social participation emerged as the strongest predictor of depression, followed closely by smartphone addiction, defined as compulsive or excessive use that disrupts daily functioning. Problematic phone reliance appeared in nearly all cases of clinical depression, with older adults who rarely used interactive communication features facing the greatest risk.

Another high-risk pattern emerged among older adults of both sexes: Those with higher incomes and education levels who suffered from smartphone addiction were more prone to clinical depression. This finding suggests that wealth, education, and technology access fail to protect against loneliness when screen time replaces real-world connections.

Creatine, a supplement widely used by athletes and bodybuilders, may also strengthen the immune system’s ability to fight cancer, according to new research from UCLA.

Previous findings from the same research team show that creatine boosts the activity of killer T cells, which destroy cancer cells. The new research found that creatine also supports dendritic cells, the immune cells responsible for detecting tumor material and activating killer T cells to launch an attack.

Although many approved cancer immunotherapies target killer T cells, only about 20% to 40% of patients benefit from these treatments. Enhancing dendritic cells, which prepare and activate T cells, could improve the effectiveness of immunotherapy for more people.

The researchers found that dendritic cells inside tumors produced much higher levels of the gene responsible for the creatine transporter, the protein that moves creatine into cells, than dendritic cells found in healthy tissue.

They investigated whether increasing creatine could improve dendritic cell performance. Daily creatine injections in mouse models of melanoma slowed tumor growth while increasing both the number and activity of dendritic cells within tumors. The treated dendritic cells also released more chemical signals that attracted additional immune cells to the tumor.

Anti-inflammatory diet could reduce dementia risk by 31%, major study shows Analysis shows artificial sweeteners may harm adult metabolism function Could marigolds be the next superfood? Lifelong learning outperforms Alzheimer’s drugs, study finds Natural bioactive compounds target miR-29a molecule to prevent cancer development

Helen Buyniski joins Gary to discuss her latest piece Wikipedia's Monopoly on the Truth which you can read on Gary Null Substack - https://garynull.substack.com/p/wikipedias-monopoly-on-truth

Longer breastfeeding links to fewer ADHD symptoms in children Asparagus emerges as a metabolic ally in blood sugar management This “Fake” Pill Improved Memory and Physical Performance in Just 3 Weeks A night without sleep alters neural connections in human brains Midlife strength training linked to lower diabetes risk

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Previous research has uncovered associations between diets higher in vitamin C and lower risk of cognitive impairment in older adults. However, few studies have looked directly at vitamin C levels in blood plasma and potential associations with brain structure and connectivity within brain networks. To help fill that gap, Nagaya and colleagues analyzed magnetic resonance imaging (MRI) scans and plasma vitamin C levels of 2,044 adults over the age of 64.

Specifically, they measured the volume of each participant's gray and white brain matter (accounting for individual differences in total brain volume between participants). They also evaluated connectivity within the default mode network, which is associated with several cognitive functions, such as attention and autobiographical memory.

After statistically accounting for other factors the researchers found that participants with lower plasma vitamin C levels tended to have lower gray matter volume, as well as lower connectivity within the default mode network.

These findings suggest the possibility that optimal levels of vitamin C in blood plasma could potentially support cognitive function and counteract cognitive decline. However, the findings do not confirm any such cause-effect relationship between vitamin C levels and brain health.

Study: Tart Cherry Supplementation Alters Muscle Protein Profile After Exercise

University of Exeter (UK), June 11 2026 (Natural News)

Researchers recruited 34 healthy, recreationally active young men and assigned them to receive either a placebo, a low-dose tart cherry concentrate, or a high-dose tart cherry supplement, according to the study report. Participants consumed their assigned supplement for seven days before completing a muscle-damaging workout and continued supplementation for three days afterward, for a total intervention of 10 days.

The study found that tart cherry supplementation significantly altered the muscle's protein profile following exercise-induced damage. Changes were observed in proteins involved in muscle structure, contraction, cellular repair processes, and immune-cell activity within muscle tissue. These findings suggest that tart cherry polyphenols may influence the way muscles respond to and recover from the stress of exercise.

Researchers also detected significant increases in hippuric acid, a compound produced when gut microbes break down polyphenols from tart cherries and other plant foods. Participants with higher levels of hippuric acid tended to maintain better muscle function following exercise-induced damage.

Washington University in St. Louis, June 11 2026 (Medical Xpress)

After analyzing hundreds of biological, psychological, social and environmental factors related to children's development, researchers at Washington University School of Medicine in St. Louis found that a family's financial situation and the resources and opportunities in a child's neighborhood had the strongest connection to brain development.

Socioeconomic factors accounted for about 16% of the variability in measures of children's brain function—far more than IQ, parenting style and health history.  As part of the study, the researchers analyzed brain scans from nearly 12,000 children ages 9 to 10 to see how a child's environment, health and regular activities are related to brain development. Of the hundreds of factors examined, the team found that the socioeconomic status of a child's family had the strongest relationship with that child's brain structure and function.

Further, the parts of the brain that reflect socioeconomic factors were the same areas most sensitive to sleep and stress, suggesting that socioeconomic disadvantage affects the brain indirectly through disrupted sleep and chronic stress.

Of the top 40 variables linked to brain function, 37 were socioeconomic, and of the top 40 tied to structure, 35 were socioeconomic. These included the social and economic resources in the child's neighborhood, akin to the overall wealth of an area. Strong influences included family income, homeownership, poverty rates and access to transportation. The remaining top variables were related to sleep, screen time and stress.

People who follow a short-term low-calorie diet may have reduced markers of inflammation associated with gum disease. A new study by King’s College London highlights how lifestyle modifications could be important alongside plaque control in managing gum disease.

The research included 28 patients from across hospitals in Spain, split into two groups – those who followed a five-day restrictive diet, versus a control group who continued their usual diet. Patients who fasted ate 1,100 calories for two days, then 750 calories for three days. The sixth day gently introduced more calories with soft foods – then their diets returned to normal by the seventh day. This was repeated three times in six months, with patients reporting the diet easy to stick to.

After six months, samples were analysed from the patients’ blood and gingival crevicular fluid – liquid that comes from the small space between your tooth and gum, which helps gums stay healthy and fight germs.

Those who fasted had reduced markers of inflammation in samples from blood and gum tissue compared to those whose diets stayed the same, including lower levels of C-reactive protein, a general indicator of inflammation around the body. The fasting group also had reduced molecules linked to inflammation specifically in the gums, compared to controls.

Numerous types of cardiovascular disease and CVD risk factors were linked to a higher risk of Alzheimer's disease, with low blood pressure showing the strongest connection, according to a new analysis published today in the Journal of the American Heart Association

What are the key findings of the analysis?

• Adults with hypotension (low blood pressure) were about three times more likely to develop Alzheimer's and nearly twice as likely in the All of Us study when compared to individuals who did not have low blood pressure.
• Across both datasets, adults with high blood pressure (hypertension) were 1.6 times more likely to have Alzheimer's disease, compared to people without hypertension.
• Participants who had a previous stroke had a 1.5 times higher risk for Alzheimer's disease in the UK Biobank and 1.85 times in All of Us.
• Those with irregular heartbeat (or atrial fibrillation, also called AFib) were about 1.5 times more likely to have Alzheimer's disease compared to those without AFib.

The review examined multiple placebo-controlled studies and found that single doses taken just before exercise did not produce significant pain reduction, but consistent daily intake over the 11-day period yielded measurable results.

DOMS typically occurs 24 to 72 hours after exercise and is a common reason individuals skip subsequent workouts. In two placebo-controlled studies reviewed, participants consumed 2 grams of either raw or heat-treated ginger daily for 11 days before performing eccentric exercise, which lengthens muscles under tension.

The effective dose identified in the review was 2 grams per day, roughly equivalent to one teaspoon of fresh grated ginger.

Yale University, National Cancer Institute, Boston University, June 10 2026 (Eurekalert)

Are artificially sweetened beverage (ASB) and sugar-sweetened beverage (SSB) intakes associated with risk of liver cancer overall and by subtype (hepatocellular carcinoma [HCC] and intrahepatic cholangiocarcinoma [ICC])?

In this pooled analysis of 11 prospective cohort studies comprising 1,518,411 adults, SSB intake per 1-beverage/day increment was associated with increased risk of HCC and ICC, whereas ASB intake was not associated with liver cancer overall or by subtype.

There was no evidence of effect modification by diabetes status.

A study published in ACS Nutrition Science suggests that a plant-based burger made from baru pulp and red quinoa could reduce post-meal blood glucose responses in healthy adults.

Red quinoa (Chenopodium quinoa Willd.) is a pseudocereal that is rich in protein, fiber, and micronutrients. It provide spolyphenols that have been shown to slow gastric emptying and overall digestion, and may reduce enzymatic degradation of carbohydrates in the gut. This would influence the rate at which glucose is absorbed into the bloodstream after a meal, altering the GI.

The authors of this pilot study examined GI in a small sample of eight volunteers after consuming two plant-based burgers: one made with baru pulp and red quinoa, and the other with red quinoa alone. 

All three foods produced their highest blood glucose levels 30 minutes after consumption. The glucose reference food generated the largest peak at 174 mg/dL, while the baru pulp–red quinoa and red quinoa burgers reached substantially lower peaks of 118 mg/dL and 120 mg/dL, respectively. By 120 minutes, blood glucose levels had declined in all groups.

Compared with the glucose reference, both plant-based burgers caused only modest increases in blood glucose relative to fasting levels: 15.5% for the red quinoa burger and 18% for the baru pulp–red quinoa burger.

Mount Sinai Hospital, June 10. 2026 (Medical Xpress)

Healthy sleep and regular exercise can work to counteract genetic mutations in white blood cells that are associated with cardiovascular disease and are most common among older people, Mount Sinai researchers have found. In a study published in Nature, the team reported for the first time that sufficient sleep and exercise can help reduce the cancer-like cell expansion and atherosclerotic risk linked to mutations that spontaneously occur in white blood cells.

These mutations accumulate over our lifetimes and occur most often in hematopoietic stem cells, which are the cells in bone marrow that make blood cells, including macrophages and monocytes, immune cells that help defend the body. When these cells develop mutations, they start to proliferate, multiplying faster than they should, and become more inflammatory, irritating or damaging tissues in the body. This condition, known as clonal hematopoiesis (CH), is detectable in a quarter of people over age 70 and half of people over 80, though it is infrequent in young, healthy people.

Healthy sleep and exercise was found to selectively influence immune cells with clonal hematopoiesis mutations, repressing their proliferative programming and expansion, as well as their ability to promote the formation of harmful plaque in the arteries of the heart.

The findings reveal that CH mutant cells are malleable and selectively responsive to lifestyle behavior in a way that can mitigate atherosclerotic risk.

Mount Sinai researchers discovered that moderate-to-vigorous physical activity was associated with a reduced incidence of gene-specific CH and fewer mutant cells in the blood. Sufficient sleep and exercise "turned off" the detrimental effects of rogue Jak2 and Tet2 mutant CH hematopoietic stem cells in the bone marrow, decreasing their ability to proliferate and grow, a precancerous process known as "clonal expansion.

University of Iowa, June 10 2026 (Eurekalert)

Women who engage in light physical activity and lessen their sedentary time may significantly reduce the risk of key health problems during pregnancy, according to a new University of Iowa-led study.

Researchers examined the daily behaviors of 470 pregnant women across all stages of pregnancy. Each participant wore a monitor that measured physical activity in 24-hour cycles and another monitor that recorded the time they spent asleep.

Based on observational data collected from the study’s participants, the researchers propose a “Goldilocks Day”-like guide for pregnant women that could reduce by nearly 30% the risk of developing hypertensive disorders of pregnancy (HDP), commonly occurring complications of pregnancy that include chronic hypertension, gestational hypertension, and preeclampsia.

Those recommendations are:

• Reduce sedentary time to fewer than eight hours each day.

• Engage in light physical activity for at least seven hours each day.

• Engage in approximately 22 minutes of moderate to vigorous physical activity, such as a brisk walk, each day.

• Get nearly nine hours of sleep each night.

: the complex, cumulative way in which the effects of multiple forms of discrimination (such as racism, sexism, and classism) combine, overlap, or intersect especially in the experiences of marginalized individuals or groups [Kimberlé] Crenshaw introduced the theory of intersectionality, the idea that when it comes to thinking about how inequalities persist, categories like gender, race, and class are best understood as overlapping and mutually constitutive rather than isolated and distinct.

Key Concepts Overlapping Identities: A person's identity is multidimensional. You cannot separate a person's race from their gender, socioeconomic status, or sexual orientation. Compounding Inequality: Instead of simply adding different forms of discrimination together (e.g., sexism plus racism), these overlapping factors can create an entirely unique and often magnified form of oppression or disadvantage. Context Matters: Intersectionality helps analyze how societal structures and power dynamics interact with an individual's specific identities in varying situations

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By Gary Null, PhD

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Note: The program is cut short due to a technical problem with the live portion of the show 

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by Gary Null, PhD

“The soul becomes dyed with the color of its thoughts.”

— Marcus Aurelius 

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by Gary Null, PhD

“Let food be thy medicine and medicine be thy food.”

— Hippocrates 

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What is bliss? Supreme joy, unencumbered. What prevents us from embracing it? Turmoil. Our conditioned responses, including fear, that make us biased and hypercritical. Younger children know bliss all the time, without seeking it, because their conditioning is still minimal. As adults, it may be difficult for us to experience bliss because we are polluted with prejudices, preconceived notions, guilt, and mistrust, all of which obscure joy. So clear a path for profound appreciation that transcends understanding. Do not limit yourself. Contribute. Some of us find bliss helping in a soup kitchen. Discover what brings you that peace and contentment.

On Letting Go, Living in the Moment, and Recovering What Was Always Ours - Gary Null -PhD 

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The Question We Keep Postponing

At what point in our lives do we stop? At what point do we turn off the distractions — the screens, the notifications, the relentless noise of a culture engineered to prevent reflection — and ask ourselves the only questions that actually matter: What is the purpose and meaning of my life? Am I honoring that purpose and meaning? And where do I begin to question which pieces of this puzzle do not make sense to me?

You can read the full article on Gary Null Substack -How To Live A Conscious Life 

HEALTH NEWS

Common Food Compound Shows Surprising Power Against Superbugs

Antibiotics leave lasting mark on baby immune systems

Electroacupuncture promotes weight loss by turning white fat into brown ‘

Forever chemicals’ may be linked to childhood leukemia

Adversity across life linked to greater frailty and faster biological aging

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How Guilt and Shame Quietly Destroy the Lives We Were Meant to Live - by Gary Null, PhD

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“Life flourishes when its systems communicate, cooperate, and remain in balance. Love is the name we give to that state of coherence.” - Gary Null 

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by Gary Null, PhD

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”

— Aristotle

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• Vitamin K1 may improve insulin sensitivity and blood sugar levels for pre-diabetics
• High-salt diet linked to faster memory decline in men, ECU study finds 
• A black licorice compound slashes gut inflammation and cell death in IBD models and animals
• Clearing amyloid beta shows no significant impact on dementia severity
• Feeling lonely? Try a walk in the great outdoors

https://garynull.substack.com/p/menopause

Silence is often mistaken for peace, but it is more often the residue of fear, fatigue, and betrayal. A society does not lose its moral compass all at once—it misplaces it quietly, one withheld voice at a time. When conscience is deferred long enough, it does not disappear—it reemerges as rage, spectacle, or collapse. The work of a healthy culture begins when ordinary people remember that their voice still matters.

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“The problem is not that we have a dark side. e problem is that we are unconscious of it.” — Gary Null, Ph.D.

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One serving of spinach a day could keep mental decline away by 11 years New Study Finds Internalized Stress May Accelerate Cognitive Decline Just five minutes in cold water can boost mood, research shows New Study Challenges the Idea That We Stop Psychologically Growing After 30 Scientists Warn: Vaping Likely Causes Cancer

Part 4.2 - Tomorrow on the Gary Null Show 

https://garynull.substack.com/p/the-dysfunctional-asymmetry-of-americas-686 

Identity Politics, Cancel Culture, and the Adolescent Tantrum Masquerading as Moral Progress. 

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Later Gary is joined by Helen Buyniski discussing the on going problems with Wikipedia

-Mediterranean-blood pressure lowering diet (MIND) may slow structural brain ageing -Children develop stronger immunity after repeated infections in nursery -Frequent brisk activity sessions are linked to better brain health and executive function -Eating more ultra-processed foods linked to poorer bone health, study finds -Superagers' brains have a 'resilience signature,' and it's all about neuron growth

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