The Gary Null Show

It's Friday,  and Gary takes calls from his listeners and reads part four of his latest essay Saving Civilization Before Our Own Beliefs and Behaviors Destroy It.

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THE LIES WE LIVE WITH,

YET THE TRUTHS WE MUST FACE

We spend much of our lives searching for success, security, approval, and control. Along the way, we absorb countless ideas about who we should be, what we should value, and what is supposed to make us happy. Rarely do we stop to ask whether these beliefs are true, or whether they are quietly keeping us from the lives we were meant to live.

In The Lies We Live With Yet the Truths We Must Face, Gary Null, PhD, examines the fears, habits, emotional wounds, and social forces that separate us from our authentic selves. With insight and compassion, he explores guilt, shame, addiction, materialism, betrayal, and the pressure to conform, while showing how courage, forgiveness, awareness, and love can lead us toward a more conscious life.

This book invites us to look honestly at what we have accepted, what we have avoided, and what we are finally ready to change. By releasing what no longer belongs in our lives, we can recover what has been lost, rediscover our inner strength, and begin creating a life of greater meaning, freedom, and purpose.

Within these pages, you will explore:

How social conditioning shapes your beliefs, choices, and sense of identity

Why guilt, shame, fear, and emotional wounds continue to influence your life

How to recognize the habits and distractions that keep you from being fully present

What it means to release addiction, negativity, and patterns of self sabotage

How love, forgiveness, trust, and vulnerability can restore human connection

Ways to reclaim your passion, inner strength, and authentic purpose

How conscious choices can help you create a more balanced, meaningful, and fulfilling life

HEALTH NEWS
 

Eating walnuts daily may boost mood and shift serotonin-related metabolism

Higher daily step counts linked to fewer mental health problems in early adolescence, study finds

How dementia risk and heart failure is being linked to dreaming

Sardinian village may be a new longevity hotspot

New study shows any healthy eating plan slows aging

 

Eating walnuts daily may boost mood and shift serotonin-related metabolism

University of Barcelona (Spain), October 2 2026 (News-Medical)
In a recent study published in Food & Function, researchers evaluated whether 8 weeks of walnut consumption affects mood states in young adults and whether these effects are associated with urinary 5-hydroxyindoleacetic acid (5-HIAA), cortisol, and urolithin levels. 

Serotonin is a neurotransmitter involved in mood regulation and is produced from the dietary amino acid tryptophan. Its main metabolite, 5-HIAA, can be measured in urine as an indicator of serotonin metabolism. Walnuts are rich in omega-3 fatty acids, tryptophan, fiber, and polyphenols, including ellagitannins that gut microbiota convert into urolithins. These metabolites may indicate walnut intake and biological responses; however, further research is needed to clarify how walnut consumption relates to mood and metabolic pathways. 

The study used an 18-week open-label randomized crossover trial involving adults aged 20–35 years.  Participants were randomly assigned to consume 40 g of walnuts per day with dinner or to refrain from nuts and nut products for the next 8 weeks. After a 2-week washout period, participants crossed over to the alternate condition.

During the walnut condition, total mood disturbance was 4.85 points lower than during the control condition. Anger and fatigue also decreased. Two trait food-craving domains showed initial reductions: anticipation of relief from negative states and feelings after eating and guilt associated with cravings or giving in to them.

Urinary 5-HIAA increased significantly during walnut consumption, while urinary cortisol did not differ significantly between conditions. Higher urinary 5-HIAA was associated with lower total mood disturbance. The paper also reports an association with lower fatigue.

 

Higher daily step counts linked to fewer mental health problems in early adolescence, study finds
King's College London, October 1 2026 (Eurekalert)

 

A study of more than 5,500 adolescents in the US found that those who took more daily steps at age 11 to 12 had fewer mental health problems a year later. 
The more adolescents walked, the fewer mental health problems they had a year later, and the benefit didn't level off at any point the researchers could measure. Teenagers who took under 5,000 steps a day had the most symptoms; those averaging around 8,000 had fewer; and those hitting 12,000 or more had the fewest of all. 

Adolescents with the highest step counts also showed slightly thicker brain tissue in two areas involved in movement and in regulating emotion, and this difference helped explain part of the link to better mental health. 

 

How dementia risk and heart failure is being linked to dreaming
Peking University (China), September 29, 2026 (NaturalHealth365)
How much of last night did you actually spend dreaming?  Most people have no idea.  Until recently, most sleep researchers didn’t either, since large studies relied on people guessing how well they slept.

Now, wrist trackers worn by more than 95,000 adults have put real numbers on those hours.  The results reach far beyond feeling rested in the morning, because one sleep stage lined up with lower risk for 83 separate diseases. Over a median follow-up of 8.9 years, the team checked those sleep patterns against more than 1,000 diseases in participants’ health records.

REM sleep, the stage when most dreaming happens, stood out above everything else.  For roughly every extra 48 minutes of REM, dementia risk fell by 46% and heart failure risk dropped by 26%. Even more striking, Parkinson’s disease risk was 80% lower.

Total hours were only part of the picture.  Participants who woke up often during the night faced a higher risk of several conditions.  For 69 of the 83 conditions tied to sleep duration, the lowest risk fell between six and eight hours a night.  Meanwhile, people sleeping fewer than five hours faced a higher risk of 37 different conditions, the worst showing in the entire study.

Chamomile, lemon balm, passionflower, and valerian root have long histories as evening teas.  In fact, research suggests valerian and chamomile can improve sleep quality for some people.  Pair a warm cup with magnesium-rich foods like pumpkin seeds, spinach, or wild-caught salmon at dinner.  Together, these create a slower wind-down than scrolling ever will.

 

Sardinian village may be a new longevity hotspot
University of Illinois at Chicago, October 6 2026 (Medical Xpress)

A terracotta-tiled village in the mountains of Sardinia may offer researchers a rare opportunity to uncover the secrets of exceptional longevity.

A new study found that women in the village of Bolotana, on the Italian island of Sardinia, who reach age 70 are nearly four times as likely to reach age 100 as women in the United States. The findings suggest the community could represent a newly identified "blue zone," an area where people live unusually long lives.

The study, published in the journal Frontiers in Aging, examined demographic records from the village of about 2,300 residents and found a favorable pattern of survival among older adults, particularly women. Researchers estimated that 13.8% of women in Bolotana who reach age 70 will live to 100, compared with approximately 3.5% of women in Italy and 3.6% of women in the United States. 

The traditional diet of the Sardinian longevity zone in the mountainous Ogliastra area is a largely plant-centered Mediterranean-pastoral diet rather than a strictly vegetarian diet. The diet centers heavily on locally grown vegetables, legumes, whole grains, potatoes, fruits when available, and olive oil. Beans and other pulses are regularly consumed. The mountain communities of the Blue Zone have a strong pastoral culture, and sheep's and goat's milk, cheese and other dairy foods are important sources of protein and fat. 

 

New study shows any healthy eating plan slows aging
German Centre for Neurodegenerative Diseases & University of Bonn, October 5 2026 (Natural News) 

 
 

A German study of 7,500 adults found ten distinct healthy eating styles (e.g., Mediterranean, Nordic, DASH) all linked to slower biological aging, emphasizing that consistency in whole, nutrient-rich foods—not rigid adherence to a specific diet—is key to longevity.

 

All ten diets share core elements like vegetables, fruits, whole grains, legumes and healthy fats (e.g., olive oil, omega-3s), which reduce inflammation and support cellular repair regardless of cultural or regional dietary labels.

 

Even modest improvements (e.g., swapping fried foods for roasted vegetables) correlate with slower aging

 

Diets rich in antioxidants (berries, leafy greens) and anti-inflammatory foods (fatty fish, herbs like ginger) counteract chronic inflammation—a major driver of aging and disease—while processed foods and industrial oils accelerate it.

 

Diet works in tandem with sleep, physical activity and sunlight for optimal health, creating a "multi-pronged defense" against aging. The study emphasizes practical, adaptable habits over rigid rules for long-term well-being.

HEALTH NEWS
 

Blueberries can modify the gut microbiome in older adults with mild depression

Living environments and lifestyle factors may contribute to faster adult biological aging

Too little salt may hurt memory just as badly as too much

Regular walking is good for people with COPD, even if they live in areas with higher air pollution

Study: Stroke Rates Nearly Doubled in Adults Under 55

 

Blueberries can modify the gut microbiome in older adults with mild depression
Hinda & Arthur Marcus Institute for Aging Research & Beth Israel Deaconess Medical Center, September 30 2026 (Medical Xpress)

A new pilot study found that older, sedentary adults who consumed blueberries daily showed a greater, more consistent reduction in depressive symptoms, along with minor changes in markers of gut microbial enzymes.

 
The preliminary data warrant further research into the link between blueberries, the gut microbiome and mood in older adults.

Fiber and anthocyanins in blueberries have potential to modify the gut microbiome and metabolites that are relevant to depression in older adults. 

Sedentary adults 65 and older with mild depressive symptoms were enrolled in a randomized, double-blind, parallel-arm, placebo-controlled pilot study. Participants consumed 48 grams (1.7 ounces) of blueberry powder per day (approximately two cups, or 475 milliliters, of fresh berries) or a matched placebo powder for three months.

Within the blueberry group, there were statistically significant differences in the gene abundance of several enzyme commissions of the gut microbiome—including EC 3.6.3.31 Polyamine Transporting ATPase, which is involved in the production of the neurotransmitter gamma-aminobutyric acid (GABA).

 

Living environments and lifestyle factors may contribute to faster adult biological aging

University of Jyväskylä (Finland), September 30 2026 (News-Medical)

Researchers found that biological aging may accelerate already in early adulthood. In addition to lifestyle factors, environmental exposures and living environment may contribute to faster biological aging. In the study, childhood and adolescent lifestyle and environmental exposures explained approximately 28% of the variation in biological age at the age of 22. 

Genetics, lifestyles and environmental factors shape how fast our bodies age. Biological aging begins already before birth, and it can progress faster or slower than chronological age. Faster biological aging increases the risk of developing age-related diseases earlier in life.

In a longitudinal twin study researchers examined the exposome, the totality of lifestyle and environmental exposures, and its effect on biological age in young adulthood using machine learning models. In the study, the exposome was captured based on 186 lifestyle and environmental exposures, including lifestyle factors, surrounding greenness, air pollution, and living area sociodemographic factors.

The researchers found that the measured childhood and adolescent exposures explained approximately 28% of the variation in epigenetic age at the age of 22.

Smoking, alcohol use, and youth unemployment were associated with accelerated biological aging. In contrast, higher tree cover, vegetation index, and neighbourhood age structure predicted slower aging.

The findings highlight the significant impact that living environments and social circumstances have on biological age already in youth.

 

Too little salt may hurt memory just as badly as too much
Zhejiang University (China), October 5 2026 (Medical Xpress)

Salt can make or break a dish. A little too much or too little can throw everything off, leaving even the most luxurious ingredients tasting off. But get the balance right, and salt can bring out the flavor in even the simplest ingredients. The brain relies on a similar balancing act for healthy function and memory. While we are aware of the ill effects of having too much salt, what happens when we consume too little?

 
A recent study compared how long-term low-salt and high-salt diets affected memory, gut health and brain health in mice whose guts were colonized with human gut bacteria. The researchers focused on the gut–metabolite–brain axis, examining how dietary salt alters gut bacteria and their chemical products, and how those changes signal back to the brain.

Mice on either a low-salt or a high-salt diet struggled with memory, but through two different biological pathways. Compared with mice eating a normal amount of salt, they did worse on tests of short-term working memory and long-term recognition memory. 

Inside the hippocampus, the brain's memory center, both diets lowered critical synaptic proteins like SYN1, PSD95 and BDNF and suppressed CREB activation. All of these are essential tools neurons use to build memories and adapt, so weakening them reduced the brain's ability to form memories. With a low-salt diet, a drop in essential hippocampal synaptic proteins impaired long-term and short-term memory.

 

Regular walking is good for people with COPD, even if they live in areas with higher air pollution
Barcelona Institute for Global Health, October 5 2026 (Eurekalert)

 

Regular walking reduces symptom flare ups for people with chronic obstructive pulmonary disease, even if they live in an area with poor air quality, according to a study published in ERJ Open Research.

The researchers carried out a study with 262 COPD patients from five European countries: the UK, Spain, Belgium, Switzerland and Greece. All participants wore a movement sensor for a period of seven days that could monitor how many steps each person took, how long they walked for and how fast they walked.

The researchers also collected data on levels of air pollution at the patients’ home addresses over the two previous years. This included levels of particulate matter smaller than 2.5μm (PM2.5), black carbon, nitrogen dioxide and ozone.

The researchers found that regular walking was associated with fewer symptom fare ups, regardless of the levels of air pollution at the patients’ home address. Walking 1000 steps per day reduced the likelihood of flare ups by around five per cent. Regularly walking at a faster pace (more than the participants average speed of one metre per second) increased the benefits of walking.

 

 

Study: Stroke Rates Nearly Doubled in Adults Under 55

University of Cincinnati, September 28 2026 (Natural News)

 

 
First-time stroke rates among adults ages 20 to 54 in the Greater Cincinnati and Northern Kentucky region rose by about 83% between 1993 and 2020, according to a study published in Neurology.
 

Researchers identified 2,076 first-ever strokes over the 27-year period, with the rate climbing from 33.9 to 62.2 cases per 100,000 person-years. The finding adds to a growing body of evidence that cardiovascular disease is no longer confined to older populations. While age remains an important risk factor, younger adults can and do experience strokes, with 10% to 14% of all strokes occurring in people under 45.

Ischemic strokes, the most common type that occurs when a blood vessel in the brain is blocked, accounted for most of the increase in the study. Hemorrhagic strokes, which occur when a blood vessel ruptures and bleeds into the brain, did not show the same upward trend.

The study also tracked health characteristics of younger adults who experienced strokes and found increases in several cardiovascular risk factors. High blood pressure, diabetes, atrial fibrillation and substance use all became more common. Substance use saw an especially large jump, rising from 4.6% in the early 1990s to 40.2% in 2020, much of which reflected marijuana use, according to the study.

 

Previous research has linked frequent cannabis use to heart risks, including increased risk of heart attack and stroke.

HEALTH NEWS
 

Endocrinologists reveal 7 fruits that stabilize blood sugar without sacrificing flavor

A survey of 371,000 adults links heart disease to eating whole fruit less often

Study Links Greater REM Sleep to Lower Risk of 83 Diseases

Mediterranean rockrose extract shows fungicidal activity against fungi that cause common skin infections

Reading Linked to Lower Dementia Risk, Review Finds

 

Endocrinologists reveal 7 fruits that stabilize blood sugar without sacrificing flavor
Tufts University, October 1 2026 (Natural News)

 
Tufts University endocrinologists shared their collective expertise, drawn from Tufts Medical Center, to providesevidence-based guidance for anyone seeking to maintain steady blood glucose while enjoying nature's sweetest offerings.

Fruit sugars arrive wrapped in fiber and water, surrounded by antioxidant polyphenols, vitamins and minerals that slow digestive absorption. A meta-analysis of nineteen randomized controlled trials published in Frontiers in Endocrinology found that eating whole fresh and dried fruit in moderation significantly decreased fasting blood glucose in people with diabetes.

Apples with intact skin provide soluble fiber that forms a gel in the digestive tract, delaying sugar absorption. Dr. Willis recommended pairing apples with almond butter for improved post-meal blood glucose response. Pears contain even more fiber than apples, making them a slightly superior choice. Both fruits have been linked to lower type 2 diabetes risk in observational studies.

Raspberries, strawberries and blueberries offer exceptional fiber-to-carbohydrate ratios, Their polyphenol content, plant compounds acting as antioxidants, has demonstrated positive effects on blood sugar regulation. 

Kiwis provide prebiotic benefits that support beneficial gut bacteria, potentially improving insulin sensitivity. 

Avocados combine fiber with healthy fats that slow stomach emptying.

 

A survey of 371,000 adults links heart disease to eating whole fruit less often

University of North Dakota, September 28 2026 (News-Medical)

 

 
In the present study, researchers investigated differences in the frequency with which adults with and without CVD risk factors or CVD in the US consumed whole fruit and 100% fruit juice.

This study used data, which included 371,038 adults. The team performed a secondary analysis of the data to examine whether the frequencies of whole-fruit and fruit-juice consumption differed between people with and without CVD and between those with and without CVD risk factors. CVD measures included myocardial infarction (heart attack), angina/coronary heart disease (CHD), and stroke.

Whole-fruit consumption was less frequent in respondents with high BP, high cholesterol, a heart attack, CHD, or stroke compared to groups without the respective CVD risk factor or condition.
In regression analyses, participants with high cholesterol consumed fruit juice less frequently, whereas those with a heart attack consumed it more frequently. Fruit juice consumption frequency did not differ significantly after adjustment between individuals with and without high BP, stroke, or CHD.

 

 

Study Links Greater REM Sleep to Lower Risk of 83 Diseases
Capital Medical University (China), September 28 2026 (Natural News)

 

Greater amounts of rapid eye movement (REM) sleep and deep sleep were associated with lower risks of dozens of diseases, while sleeping fewer than five hours per night was linked to elevated risk across 37 conditions, according to a study published in the open-access journal PLOS Medicine.
 

The research analyzed data from 95,559 UK Biobank participants who wore wrist accelerometers for seven consecutive days and nights. Participants were followed for a median of 8.9 years.

Greater REM sleep, measured per interquartile range of 47.6 minutes, was associated with lower risk of 83 diseases, the report stated. Hazard ratios were 0.74 for heart failure, 0.54 for dementia and 0.20 for Parkinson's disease, indicating a substantial reduction in relative risk for those in higher REM sleep categories. Greater deep sleep was linked to lower risk of seven conditions, including type 2 diabetes and major depressive disorder.

 

 

"The findings provide additional evidence supporting the role of a 6-8 hours' sleep duration as a health safeguard for middle-aged and older adults, likely attributable to more favorable distributions of sleep stages. The study adds to a body of research examining how sleep architecture, rather than total sleep time alone, relates to long-term health outcomes. 

 

Mediterranean rockrose extract shows fungicidal activity against fungi that cause common skin infections
Universidad Miguel Hernandez de Elche (Portugal), September 28 2026 (Eurekalert)

A polyphenol-rich extract from Cistus salviifolius or Mediterranean rockrose traditionally used to treat skin conditions, has shown fungicidal activity against several dermatophytes, the fungi responsible for superficial infections of the skin, hair and nails. The rockrose has traditionally been used in different regions in topical preparations to treat wounds, inflammation and skin infections.

Dermatophytes are fungi capable of colonizing keratin-rich tissues such as the skin, hair and nails, causing very common infections, including different types of ringworm. The researchers prepared the polyphenol-rich extract and tested its activity against different fungal species. Dermatophytes were particularly sensitive, especially Trichophyton rubrum—one of the main causes of fungal skin infections—and Microsporum canis, which can be transmitted from animals to humans. The extract showed no antifungal activity at the concentrations tested against yeasts such as Candida albicans.

The extract was also tested on reconstructed human epidermis, tissue grown in the laboratory from primary keratinocytes, the cells that make up most of the outer layer of the skin.The researchers infected this tissue with dermatophytes to study whether the treatment could slow the infection and protect the skin barrier. When applied after infection, the rockrose extract reduced fungal load and tissue invasion, preserved the epidermal barrier and decreased the inflammatory response. It also did not reduce keratinocyte viability under the conditions tested.

 

Reading Linked to Lower Dementia Risk, Review Finds
Healthy Brain Clinic (California), September 30 23026 (Natural News)

 

 
A review published in the journal Psychological Medicine states that reading for pleasure is associated with better cognitive skills, improved mental well-being, and a lower risk of cognitive decline across all ages.
 

The review synthesizes data from childhood through older adulthood, presenting reading as an accessible, low-cost activity with potential brain-health benefits.
 

Neuroimaging cited in the review found that reading for pleasure was linked to larger cortical areas and greater volumes in brain regions associated with language and emotional regulation.

Among adults who read for just 30 minutes each week, 64% reported a better understanding of other people's feelings. Twenty percent said they began taking better care of their health, and 19% took up a new hobby as a result of reading. Half of the readers noted they became more tolerant of other people's beliefs, and 17% said they were able to stay calmer during a disagreement.

 

Survey data cited in the review also found that 74% of adult readers said reading positively affected their mental health and well-being, and 41% said it helped them feel more connected to others.