TODAY'S AJENDA #77

What, regular water isn’t cutting it anymore? 

Apparently not, per social media. Hydrogen water (which is just regular H2O with dissolved hydrogen gas) promises better energy, faster recovery, reduced inflammation, and even longevity. 

But the scientist in me wants to ask three questions: 1) What is the mechanism? 2) What does the clinical evidence say? 3) Could it cause harm?  

Let’s go through each one. 🚰

How Does Hydrogen Water Work? 

Hydrogen molecules (H₂) are unusual. They’re the smallest molecules in the universe, and can go to places in your body that other antioxidants can’t reach. 

And when H₂ is in your bloodstream, it targets the most destructive free radicals (like the particularly nasty hydroxyl radical) while leaving alone the helpful ones your body needs. 

• Zoom In: H₂ also appears to boost your body’s own antioxidant defenses by activating the Nrf2 pathway, which governs protective enzymes like superoxide dismutase and catalase. 

What Does The Science Say? 

Here’s what hydrogen water may (or may not) help with: 

Cardiometabolic Disease: 

In 2020, researchers gave 60 people with metabolic syndrome either hydrogen water or a placebo. Those drinking hydrogen water showed lower blood cholesterol and glucose levels. 

• Zoom Out: This is not a cure for cardiometabolic disease, but it’s a notable signal.  

Reduced Inflammation: 

Another randomized trial had 38 healthy adults drink either 1.5 liters of hydrogen water or plain water daily for 4 weeks. The hydrogen water group had: 

• Fewer stress-related immune cells in their system

• Less cell damage and lower inflammatory markers in their blood 

Again: These are biomarkers, and are not hard outcomes like fewer heart attacks. But the pattern of positive changes is encouraging and interesting.   

Other Miscellaneous Benefits: 

There was also a systematic review done just last year. It reviewed 25 human studies on hydrogen water and found encouraging (but also very mixed) results. 

Key areas include: 

• Exercise: A 2022 study found that hydrogen water improved sprint performance and enhanced energy levels. However, the study was done on just 16 male soccer players, and separate research hasn’t found the same encouraging results. 

• Mental Health: A 2018 study found that hydrogen water improved mood, anxiety, and stress response in healthy adults over 4 weeks. 

The findings are promising, but limited by small sample sizes, varied dosing, short follow-up, and research that skews heavily male (seriously, women need better representation). 

How About Menopause Symptoms? 

I’ve had women ask me in The Wellness Experiment whether hydrogen water could help with postmenopausal health changes. When it comes to heart disease and diabetes, I say “Maybe.” The biomarker data above is encouraging, but it’s not concrete. 

As for hot flashes or bone density? We don’t have high-quality trials yet, so my answer would be, “Don’t count on it, and best to address those issues with other evidence-based approaches.”

• Important Caveat: If you’re managing cholesterol, blood pressure, diabetes, or osteoporosis, hydrogen water is not a replacement for established therapies. It is, at best, an adjunct you might test while you keep the fundamentals in place.  

Is It Safe? 

The FDA considers hydrogen water safe, and human studies haven’t flagged any side effects. The real “risk” is to your wallet. 

But if you're curious, here's what you should know:

• Drink 0.5 to 1 liter daily at roughly 1-2 ppm dissolved hydrogen. Consume it fresh because the gas escapes quickly. 

• Devices and tablets vary wildly in how much H₂ they actually deliver. Look for products that disclose measured concentrations. 

• Start with one tablet daily for 4-8 weeks alongside your usual exercise, fiber, calcium, protein, sleep, and medications. 

Bottom line: Hydrogen water has promising signals in metabolic and inflammatory markers, but it’s nowhere near essential for better health. If you’d rather skip it, you’re not missing out on a proven benefit. Good news either way! 

Every September, I get that “back-to-school” tug to reset my routine. For me, that usually means dry September. (Though this year, I’ve only had 2.5 drinks since returning from Italy one month ago, so it may be a near-dry two months for me! )

I’m also eyeing a different type of reset: The Chenot Diet.  

• The What: The Chenot Diet is a plant-based approach that delivers 850 calories a day across three meals. It eliminates meat, fish, dairy, caffeine, alcohol, sugar, processed foods, and refined carbs. 

The Chenot Diet is the same protocol used at Chenot Palace Weggis, an alpine retreat in Switzerland. Developed by Dominique Chenot over 50 years ago, the Chenot Diet supports the body’s natural detoxification process without compromising on taste. I was fortunate enough to visit Chenot Weggis in January and tried this Chenot Diet personally for 7 days. I was, quite frankly, surprised by my experience. 

So, what does it entail? 

The Chenot Diet, Day-by-Day

Phase 1) The 850-calorie restriction is intentional: it mimics fasting while still letting you eat. Shockingly, I did not feel hungry or get a headache (although many people do get headaches with an abrupt cessation of added sugar and caffeine intake.) Without its usual caloric load, your body starts burning fat stores and switches into repair mode. 

Phase 2) This triggers autophagy, your cell’s cleanup system. Cells tag damaged proteins and worn-out mitochondria, and then recycle them into fresh, healthy parts.  

Phase 3) Cells start running more efficiently, and you’ll notice how the food impacts your sleep, joints, and energy. 

• Note: Weight loss will occur during 5-7 days of autophagy, but oftentimes, the lost pounds will return when regular eating resumes.  

Estrogen, Autophagy, and You 

The Chenot Diet targets a big blind spot in postmenopausal health. While everyone talks about hormone replacement therapy and bone loss, few realize that dropping estrogen levels also disrupts autophagy. 

The result? Cellular waste builds up and may contribute to stiffer joints, foggier memory, slower recovery, and greater vulnerability to age-related issues. 

The Chenot Diet addresses this by naturally stimulating autophagy. Plus, the diet's focus on spermidine (found in soy, peas, and whole grains) adds another layer of autophagy support. 

• Science Says: The body naturally produces spermidine during fasting, and research suggests spermidine-rich foods could enhance fasting's effectiveness. 

While these signals are encouraging, they are not guarantees.  I practice this style of eating on a cyclic basis myself, roughly 4 times a year, as I feel the benefits far outweigh any downsides.  

PSA: The Chenot Diet is Not For You If…

Avoid the Chenot Diet if you’re underweight, pregnant, breastfeeding, recovering from illness or surgery, or have a history of disordered eating. 

And if you use insulin, GLP-1’s or sulfonylureas, take blood pressure medicines, or manage kidney disease, talk to your clinician first; calorie restriction can change medication needs. 

How to Start The Chenot Diet 

Interested but have no clue how to begin? Here’s your blueprint: 

First, set a short time frame. While the Chenot Diet usually lasts a week, I’d suggest starting with 3-5 days because it’s so low-calorie. Be sure to listen to your body and cook nutrient-dense meals! 

Next, eat three plant-based plates that target 850-900 calories a day: 

• For example: Herbal tea and fruit for breakfast, tomatoes, zucchini, mushrooms, herbs, extra-virgin olive oil, and grains for lunch, and a vegetable-based soup or stew for dinner. 

Keep protein modest (under 15% of calories) as higher amounts of protein suppress autophagy. Low protein won’t negatively affect muscle mass in such a short period of time, so don’t worry.   

As for hydration? Water, tea, broth and seltzer are all options. And if you’re hesitant to part with coffee (I can relate), there are barley, mushroom, and chicory coffee alternatives. 

The easiest way to start this properly is with the Chenot ‘Detox at Home’ cookbook. It has over 170 recipes, complete with seasonal menus and step-by-step techniques that make this style of cooking doable at home.  

• Spoiler Alert: I have the cookbook and some of the recipes are way over my culinary head, so to speak, and require a bit of preparation, but many are easier and all are delicious! 

As Executive Chef of the Chenot Diet, Ettore Moliteo says, “Ageing might be inevitable, but how we age is, to a great extent, in our hands—and the Chenot cookbook helps address this through what and how we eat.” 

I’ll eat to that. If you’d like to grab your own copy, you can do so here. 

When a plant earns the nicknames “The Tree of Life” and “Miracle Tree,” you know its powder is going to draw attention. Lots of attention. Cue: moringa powder, the green dust “superfood” everyone’s talking about for hair loss, indigestion, and other too-good-to-be-true benefits. 

But do these claims actually hold water? 

What is Moringa Powder, Exactly? 

Moringa powder comes from the dried leaves of the moringa tree (Moringa oleifera), a hardy plant native to India, Africa, and Southeast Asia.  

• Zoom In: Moringa dried leaf powder is loaded with calcium, potassium, iron, protein, fiber, and antioxidants. 

For over 2,000 years, people have used moringa leaves for everything, both nutrition and medicine, treating everything from malaria and diabetes to weight management. 

What Scientists Have Actually Found About Moringa

Here’s the research on whether moringa can help with…

Diabetes:

The research is interesting:

• Science Says: A study of 65 adults with prediabetes found that 2.4 grams daily of moringa powder led to a 2.3% decrease in blood glucose level over 12 weeks. Meanwhile? The placebo group’s blood sugar increased by 2.1%. 

Another study gave moringa powder to 35 people with diabetes 30 minutes after eating bread. Researchers found that moringa lowered blood sugar by about 1 mmol/L. 

However? These studies were tiny, and moringa powder’s effects were modest. We need larger trials before we can even begin to label moringa as a ‘win’ for diabetes. 

Bone Density: 

Researchers artificially introduced osteoporosis in female rats and then tested moringa. They found it: 

• Boosted bone mineral density in femur bones and increased serum calcium and phosphorus levels (key minerals for bone health). 

• Increased bone thickness in the spine, hip, and outer bone areas. Bonus: It had gut benefits and improved liver function.

Obviously, take these rat studies with a huge grain of salt. The researchers artificially triggered menopause through ovary removal and steroid injections. Oh, and we’re not rodents. 

In short, I would not count on moringa as a bone drug. Your calcium should come from food and, if needed, a standard supplement. 

Hair Loss: 

Moringa has vitamins A, C, E, and iron, which all support healthy hair. Plus, its anti-inflammatory effects could help with scalp inflammation, a known contributor to thinning hair. But there’s no compelling human research yet. 

However, a few animal studies have found that moringa: 

• Led to an average of 4.5 cm hair regrowth in rabbits 

• Increased VEGF (a protein that promotes blood vessel growth to hair follicles) in mice 

But again, animal studies don’t reliably predict human results. 

The Downsides of Moringa

If you have hypothyroidism, moringa could reduce how well your body absorbs levothyroxine (thyroid medication). It could also mess with blood sugar medications since moringa may lower glucose. 

There could also be gastrointestinal side effects. At high doses, moringa can cause nausea, diarrhea, and stomach cramps. 

• Zoom In: Most plant powder supplements aren’t standardized. That means there could be quality control issues and heavy metal contamination. 

So, Should You Take Moringa Powder? 

I’m a fan of moringa powder and use it occasionally use it  in my Power Greens Smoothie (here’s the exact recipe) and yogurt and chia bowls. It’s a convenient way to add extra vitamins and antioxidants, but it’s no miracle powder. 

To try it, start low (1 to 3 teaspoons per day) and track something objective for 4 to 8 weeks, like fasting glucose or blood pressure. And if you take levothyroxine, consult your clinician first. 

But if moringa isn’t for you? No big deal. You can still hit the same nutritional goals with vegetables, calcium-rich dairy or soy, and resistance training. 

Did you enjoy Today’s Ajenda? It would mean the world if you left us a testimonial!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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