For years, eggs were painted as “cholesterol bombs,” but newer research shows that dietary cholesterol from eggs has little effect on blood cholesterol for most people. In the right dietary context, eggs can actually support healthier cholesterol profiles and heart health. The key is differentiating cholesterol from saturated fat: they don’t behave the same in the body, and food context matters.
A recent American Journal of Clinical Nutrition study tested three diets varying cholesterol and saturated fat.
Participants following a high-cholesterol, low–saturated fat plan that included two eggs per day lowered their LDL cholesterol over five weeks, while groups eating higher saturated fat saw LDL rise. The takeaway: cholesterol from eggs didn’t raise LDL; saturated fat did.
Mechanistically, saturated fat impairs the liver’s ability to clear LDL efficiently, increasing circulating LDL. Eggs provide cholesterol without burdening the system with saturated fat, allowing normal LDL clearance and helping prevent artery buildup. It’s not the eggs at breakfast that pose the problem—it’s typically the bacon and sausage alongside them.
Observational data echo these findings in older adults: weekly egg intake was associated with a 29% reduction in heart disease deaths and a 17% reduction in all-cause mortality. Moderation appears to be protective, aligning with the idea that eggs can fit into a cardiometabolic-friendly diet when the rest of the plate is thoughtful.
To maximize benefits, choose pastured eggs, avoid cooking with high–omega-6 vegetable oils, and pair eggs with nutrient-dense whole foods like greens and avocados. This keeps saturated fat and linoleic acid in check while leveraging eggs’ nutrients—supporting heart health and overturning outdated guidance that unfairly cracked the humble egg.
As many of you know, I am a passionate advocate for optimizing your vitamin D levels. The best way to do this is through sensible sun exposure, but as we get into fall, that becomes much trickier. The days get shorter, and the sun sits lower in the sky, meaning we get less of the essential UVB radiation needed to produce vitamin D in our skin. This is especially true for those of us living in northern states, where the change in seasons significantly reduces our ability to make enough of this crucial vitamin.
When sunlight isn't enough, we must turn to our diet. I always tell my patients to look for foods rich in vitamin D to bridge the gap. Some of the best sources are fatty fish like wild-caught salmon, which can have between 383 to 570 IU per serving, and rainbow trout, which offers around 645 IU. You can also find it in herring, tilapia, and fortified dairy products like plain yogurt or kefir, which typically provide around 100 to 116 IU per cup.
Supplementation is another key strategy, but it’s important to do it right. I always advise starting with a 25-hydroxy vitamin D test to know your baseline. The goal is to reach a blood level between 60 and 80 ng/mL, which is where the real protective benefits are seen. When choosing a supplement, go for vitamin D3, which comes from animal sources and is much more effective than the plant-based D2. Since D3 is fat-soluble, be sure to take it with a meal containing healthy fats like grass-fed butter or egg yolks to ensure your body can absorb it properly.
Chiropractic care during cold and flu season: The spine and nervous system are at the very core of how our bodies manage health, and their communication pathways have a direct influence on immune system function. When spinal joints lose their mobility or become misaligned—what chiropractors refer to as vertebral subluxation—this communication gets disrupted. Left unchecked, these interruptions can throw the autonomic nervous system off balance, impacting not only stress responses but also the body’s capacity to mount a strong immune defense. Chiropractic adjustments directly address these spinal issues, working to restore that critical nervous system connection so your body can handle stress more effectively and maintain resilience against illness. From what I’ve witnessed in my own practice, and what’s being shown in studies over the years, chiropractic care produces positive changes in immune markers. Adjustments have been linked with increases in protective immune cells and antibodies such as cytokines and salivary IgA—key players in how your body fights off threats. There’s also solid evidence showing that chiropractic care can lower stress hormones, which otherwise suppress healthy immune activity. Instead of a passive approach to health, chiropractic offers a proactive and hands-on way to support and even strengthen your immune system.
Making chiropractic care part of your personal wellness routine just makes sense if you want to optimize your body’s ability to stay well. Of course, habits like regular movement, getting enough sleep, good hydration, and even workstation ergonomics matter too. But if you truly want to give your immune system that extra edge, chiropractic should be at the top of your list.
