Flavonoids might not be the first thing you think about when it comes to blood sugar, but they play a powerful role in supporting overall health – especially for those managing diabetes. These natural plant compounds are packed with antioxidants that help reduce inflammation, improve insulin sensitivity, and support healthy blood sugar levels. In simple terms: they help your body use glucose more efficiently and protect your cells from damage. You can find flavonoids in a variety of plant-based foods like berries, citrus fruits, apples, onions, kale, dark chocolate, and even green tea. The more colorful your plate, the more flavonoids you’re likely getting. Adding these foods into your daily routine isn’t just good for blood sugar – it also supports heart health, brain function, and overall wellness. Small changes in what you eat can lead to big changes in how you feel.

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From 605 lbs to reclaiming his life – Pat Brocco’s transformation is a reminder that change doesn’t start with perfection – it starts with a decision. He didn’t wake up one day with a six-pack. He started by walking. Every. Single. Day. Step by step, he rebuilt his habits, his mindset, and his health. That’s what real transformation looks like – consistency over excuses. At Dherbs, we believe healthy living isn’t about quick fixes. It’s about cleansing the body, fueling it with whole plant-based nutrition, supporting your organs, and creating habits you can sustain long-term. When you give your body what it actually needs, it responds. If you’re on a weight loss journey, working to build healthier habits, or simply trying to feel better in your own skin, remember: progress compounds. Small daily choices turn into major life changes. Your transformation doesn’t have to look like anyone else’s – but it does have to start. If you’re ready to reset your routine, support your body naturally, and commit to a healthier lifestyle, we’re here to help guide that path.

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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Where is the fountain of youth? Is it hiding at the bottom of your salad bowl? Perhaps it is within your spirulina wellness shot or at the end of a good night’s sleep. People think that genetics primarily influence life expectancy, but the reality is that genes play a much smaller role than people think. As it turns out, environmental factors like diet and lifestyle habits play bigger roles. In this article, we cover various habits to form right now to help you live a longer life. 

Stay Physically Active

The more you move now, the better your chances are of maintaining that mobility into your older age. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate intensity aerobic activity every week. You can also do some strength training a couple days a week to maintain muscle mass. Regular exercise may help you achieve:

• Weight loss
• Improved mood
• Reduced risk of developing chronic health conditions

Prioritize What Makes You Happy

Happiness does not get enough attention when it comes to your health. How happy you feel can make a big difference on your mental health, physical health, and longevity. A 2023 study found that happiness was significantly associated with living longer. Study authors suggested that happiness alone will not add years to your life. It can help, so long as you couple it with other factors that contribute to optimal mental and physical health. Make sure to set aside time to do things that bring you joy, be it drawing, reading, bowling, calling people, or playing video games. You can also keep a gratitude journal to help increase levels of happiness and optimism. 

Nurture Your Social Circle

Research suggests that a healthy social network can contribute to a longer life and better health. A strong social circle may also help you react in a less negative way to stress, which may explain its effect on longevity. Offering your support to others may increase your happiness and sense of purpose. Always remember to both accept care from friends and family and offer it in return whenever you can. 

Eat A Balanced Diet

These days, there are diets that offer support to the brain, heart, joints, gut, and overall health. Generally speaking, dietitians encourage people to increase their intake of plant foods, as they may decrease the risk of diseases and promote overall health. Many studies link a plant-based diet to a lower risk of premature death, heart disease, type 2 diabetes, cancer, obesity, nonalcoholic fatty liver disease, and more. Focus on consuming a wide variety of colorful fruits and vegetables, whole grains, nuts, seeds, and legumes. 

Avoid Smoking

It shouldn’t even have to be said, and yet it does. Nicotine is highly accessible and addictive, especially when you consider the popularity of flavored vapes, nicotine pouches, and traditional cigarettes. Smoking increases the risk of lung cancer, being responsible for about 90% of cases. It also increases the risk of stroke, chronic obstructive pulmonary disease (COPD), heart disease, and other cancers. Smoking damages nearly every organ in the body, affecting everything from lung function to reproductive health. Quit smoking, if you do smoke, to help reduce your risk of life-threatening disease. It’s never too late to quit. 

Try To Avoid Chronic Stress And Anxiety

It’s almost a guarantee that you will encounter some stress, and perhaps some anxiety, at some point in life. A 2024 review found that chronic stress and anxiety can increase the risk of developing conditions like heart disease. The review also found that men are more likely to experience chronic stress and anxiety compared to women. If you regularly experience stress or anxiety and find that it interferes with your everyday life, consider speaking with a mental health professional. They may help you establish a treatment plan to help reduce stressors for ultimate relief. 

Longevity may ultimately see out of your control, but a lot of healthy habits may help you thrive well into your old age. Following a plant-based diet, quitting smoking, reducing stress, exercising regularly, and even getting enough sleep can help you live a long and healthy life.

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Kori Clark struggled with weight gain for most of her life. As the pounds added up, so did the health issues – and the frustration of not knowing what would actually work. Searching for answers, she made the switch to a whole food, plant-based lifestyle. She had doubts. She wondered if she’d feel hungry. She questioned if it would last. But something surprising happened. She was able to eat large, satisfying portions of whole, fiber-rich foods – and still lose weight. Kori went on to lose 125 pounds while improving her overall health and reclaiming her confidence. Proof that you don’t have to starve yourself to transform your body. Sometimes the breakthrough comes from changing what’s on your plate.

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When Chef AJ was diagnosed with pre-colon cancer, she made a life-changing decision. Instead of continuing the habits that weren’t serving her, she chose radical responsibility for her health. She committed to a strict whole food, plant-based detox program – eliminating processed foods, refined sugar, and caffeine. What started as a health wake-up call became a complete lifestyle transformation. By focusing on whole, unprocessed plant foods, fiber-rich meals, and nutrient-dense ingredients, she was able to break free from sugar addiction and caffeine dependence while supporting her colon health naturally. Her journey is a powerful reminder that healing often starts with what’s on your plate. Discipline. Consistency. Whole food nutrition. When you change your habits, you change your future.

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After being diagnosed with ovarian cancer, Sally Lipsky made a powerful decision – she changed her plate and her life. She embraced a whole food, plant-based lifestyle focused on nourishing, unprocessed foods, and committed to supporting her body from the inside out. Today, she is cancer-free and uses her story to inspire others to take charge of their health. Food is more than fuel. It can be part of your healing journey.

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When Dr. Ruby Lathon was diagnosed with thyroid cancer, she didn’t just hope for change – she became the change. She overhauled her nutrition, embraced a whole-food plant-based lifestyle, prioritized rest, stress management, and detoxification – and reclaimed her health. Healing isn’t accidental. It’s intentional. If she can rewrite her health story, so can you.

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Fatty liver CAN be reversed naturally – especially in the early stages. And no, it doesn’t require extreme dieting or medications. Your liver is one of the most resilient organs in the body. When you remove what’s overwhelming it and give it the right support, it knows how to heal. What actually helps:

• Losing just 5-10% of body weight
• Cutting added sugars & refined carbs
• Eating more whole, plant-based foods
• Moving your body consistently (even walking counts)
• Supporting insulin balance
• Prioritizing sleep & stress management

Foods matters. Lifestyle matters. Consistency matters. This isn’t about quick fixes – it’s about giving your liver the environment it needs to recover and thrive. Your body wants to heal. Support it.

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Tim Kaufman changed his lifestyle after facing serious health issues like high blood pressure and high cholesterol. Instead of masking symptoms, he cleaned up his diet and daily habits with raw, plant-based foods. Over time, his markers improved, his energy returned, and he gained the endurance to push his body further than ever. A reminder that when you change your inputs, your outcomes can change too.

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