Hello from Cabo! I’m here for a conference—one of the many stops I have planned this June. Traveling this much is exciting but it definitely messes with any kind of routine. That’s why when I was building The Wellness Experiment I knew it had to be flexible.

Whether you’re traveling nonstop (I can relate), parenting, or juggling a million things, The Wellness Experiment was designed so it could fit around your life and not the other way around.

The truth is wellness doesn’t have to be so strict or rigid. You can be disciplined and flexible. You can care deeply about your health and still miss a workout. You can hit the gym and have a cheat snack afterwards (see attached evidence). This is just how wellness works in real life, curveballs and all.

If that kind of balance speaks to you, why not join us in The Wellness Experiment?

Let’s talk about the wellness world’s latest darling: raw honey. It’s touted as a gut booster, brain enhancer, and microbe killer—but is raw honey truly a superfood? Or is it just regular honey with better marketing? 

What’s The Difference? 

While regular honey gets heated and filtered until it’s golden and pourable, raw honey comes straight from the honeycomb (which is why it’s cloudier and grittier). 

Since raw honey skips the heavy processing, it retains most of the honeycomb’s natural components, including pollen, enzymes, antioxidants, vitamins, plant compounds, and even the occasional dead bee. (Don’t worry about slathering a bee on your morning toast—impurities are strained out before bottling!) 

The Science Behind Raw Honey’s Benefits

Raw honey sounds healthy on paper. But does the science agree? Here’s what the research says: 

1) Blood Pressure and Blood Sugar Benefits 

In a 12-month study, researchers compared the effects of Tualang Honey against a “Honey Cocktail” (made with honey, bee bread, and royal jelly) on postmenopausal women (Wahab et al., 2018). They found that: 

• Women who ate the plain Tualang honey saw meaningful drops in both blood pressure and blood sugar levels, but no difference in cholesterol levels or body composition. 

• Meanwhile, the honey cocktail group maintained a stable BMI throughout the year but showed no improvements in blood sugar levels. 

Note: While this study is promising for those with high blood pressure, more research is needed before we can confidently draw conclusions.

2) Antioxidant Activity 

Raw honey has hundreds of flavonoids and phenolic acids that act as natural antioxidants. These small (but mighty) plant compounds neutralize harmful molecules that can contribute to aging, heart disease, and even cancer. 

Lab studies show they may also offer antibacterial, anti-allergic, and anti-clotting benefits. Interestingly, darker honeys have more of these protective compounds than their lighter counterparts.

3) Healthy Gut Microbiome 

Raw honey contains prebiotic fibers called oligosaccharides, which feed the “good” bacteria in your gut. And as those friendly bacteria grow stronger, they suppress harmful ones such as E. coli and Salmonella.

4) Antimicrobial Effects

Beyond feeding good bacteria, raw honey can also destroy harmful bacteria that cause stomach ulcers (H. pylori) and serious infections (Staphylococcus aureus). Manuka honey is especially powerful at suppressing harmful germs thanks to a special compound called methylglyoxal (MGO).

5) Lower Blood Sugar Impact

When you eat honey, your blood sugar doesn't spike quite as dramatically as it would with regular table sugar or high-fructose corn syrup. However, this doesn’t make honey a “free pass.” 

If you're dealing with pre-diabetes, insulin resistance, or menopause-related metabolic changes, honey is just slightly less harsh on your blood sugar than other sweeteners.

The Downsides (Because There Always Are Some)

First, honey is calorie-dense. One tablespoon contains about 64 calories, so it’s easy to overdo it. And in rare cases, raw honey may trigger allergic reactions due to its pollen content.

But the other thing we need to call out is that when it comes to raw honey specifically, the research is pretty limited. Most of the studies mentioned simply say “honey” without specifying whether it's raw or processed. 

This makes it difficult to know whether raw honey's extra enzymes and compounds deliver the superior benefits that wellness enthusiasts claim. 

Verdict: Superfood or Overhyped?

So, is raw honey worth the “superfood” buzz? I say no. It’s not a “superfood” in the way leafy greens or fatty fish are, but it doesn’t hurt to add a small amount of raw honey to your diet. It’s a better choice than refined sugars, offers antioxidant and anti-inflammatory properties, and may benefit gut health. 

Music Powered By Science

If sleep has been a struggle, you’re not alone. As a doctor, I’ve seen countless patients face the same thing—and one tool I think is helpful is Brain.fm.*

Brain.fm is the world’s leading science-backed functional music app, with audio to help people focus, meditate, and sleep better. What sets Brain.fm apart is that it creates music using neuroscience research on how our brains respond to sound patterns. Plus, it’s backed by government funding and has research published in Nature (so this isn’t just wellness fluff—it’s real science!). 

Brain.fm has two power audio modes for sleep: 

• Deep Sleep helps you sleep faster and stay asleep longer. 

• Power Nap helps you refresh your mind quickly and wake up energized. 

To use Sleep on Brain.fm free for 30 days, go right here. Sleep is a medical necessity and so it makes sense to prioritize it!

If you’ve ever experienced the burning discomfort of a UTI (the absolute worst), you’ve probably grabbed an over-the-counter remedy like AZO or Uristat. These medications contain phenazopyridine, a drug that numbs your urinary tract to ease that miserable burning sensation (while turning your urine neon orange). 

But recently, there's been concern about whether phenazopyridine might pose long-term health risks, particularly cancer. 

The Cancer Connection: What The Research Shows

The concern stems back to animal studies by the National Toxicology Program (NTP), which found that when rodents were fed phenazopyridine hydrochloride, they developed tumors. 

• Zoom In: In female mice, the phenazopyridine triggered both benign and malignant liver tumors. In male and female rats, it caused benign or malignant colorectal tumors. 

Based on these results, the NTP now classifies phenazopyridine hydrochloride as "reasonably anticipated to be a human carcinogen.” 

However! There’s currently no direct evidence linking phenazopyridine to cancer in humans. And while animal studies are a useful starting point, we don’t share a rodent’s metabolism, lifespan, or biology (thankfully). 

How Did Phenazopyridine Get on The Market? 

If phenazopyridine raises cancer concerns in lab mice, how did this stuff end up on the shelves of our local CVS? Turns out, it was first adopted by US pharmacies in 1928, long before the FDA had the rigorous approval process it uses today. 

That means phenazopyridine was “grandfathered” into the market without the safety evaluations we’d expect from a new drug today. But has the FDA done anything about it since? 

The FDA’s Stance on Phenazopyridine Today

The FDA has quietly acknowledged some potential risks. In 2003, the agency called for safety and efficacy data on all over-the-counter urinary pain relievers, including phenazopyridine. They also added a carcinogenicity warning to the label, which reads: 

Here’s the issue: “Long-term” isn’t clearly defined. And despite the warning, doctors, including OBGYNs, still routinely recommend these products for symptomatic relief of UTIs. As recently as two years ago, I was still recommending this for my patients with UTIs and have even taken it myself! 

What To Do If You Take Phenazopyridine

If your UTI has you sprinting to the pharmacy for over-the-counter relief, here's what to remember: 

• Use phenazopyridine for a maximum of two days. Any longer, and it might hide symptoms of a more serious infection, delaying proper treatment.

• Mention it to your doctor, especially if you have underlying health conditions or are taking other medications.

• Be aware of potential side effects. They include dizziness, headaches, and, in rare cases, methemoglobinemia—a condition that affects the blood's ability to carry oxygen. 

Are There Phenazopyridine Alternatives? 

Given the hubbub around phenazopyridine, here are some tried-and-true alternatives (and a few ways to prevent UTIs in the first place):

• Antibiotics: This should be your go-to for treating UTIs. Be sure to finish the full course to ensure the infection is fully eradicated. (Note: Data has shown that about 40% of UTIs resolve without antibiotics. But those few days might be very uncomfortable!) 

• Hydration: Drinking plenty of water can help flush bacteria from the urinary tract.

• Hygiene Practices: This includes wiping from front to back and urinating after sexual activity. Not glamorous, but it works. 

• Regular Medical Check-Ups: Regular visits to your doctor can catch issues early and keep your urinary tract healthy. 

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For years, we learned a simple cholesterol formula: LDL = Bad. HDL = Good. The higher your HDL, the better. Right? 

Not so fast. The HDL story has gotten more complicated, especially for women over 50, when heart disease risk jumps. As the daughter of a cardiologist who grew up hearing HDL praised at the dinner table (thanks, Dad), even I was surprised by how much the narrative has changed. 

Here's what the latest research says: 

First, A Quick HDL Refresher

HDL stands for high-density lipoprotein. Its job is "reverse cholesterol transport"—shuttling cholesterol away from your arteries and back to the liver for processing. 

Higher HDL levels have long been linked to lower heart disease risk, as found in the Framingham Heart Study (which began in 1948!). 

But if there’s one thing we learn in science class, it's that correlation doesn’t equal causation. And in the case of HDL, newer research is flipping some of the assumptions on their head. 

The New Science: Higher HDL Isn’t Always A Good Thing

Here’s what the latest science says: 

• A Danish study followed over 116,000 people and found that both very low (<40 mg/dL) and very high (>80–90 mg/dL) HDL cholesterol levels were linked to a higher risk of death (Madsen et al., 2017). 

• Another study found that extremely high HDL levels were linked to bone fractures, cognitive decline, cardiovascular problems, and more (Ji et al., 2024). 

• Several randomized trials that tried raising HDL with medication (like CETP inhibitors or niacin) failed to show any cardiovascular benefit, despite large increases in HDL levels.

While HDL has the “good cholesterol” reputation, studies show us that too much of it might not be a good thing. 

What About Women Over 50?

This is where things get interesting. As women enter menopause and estrogen drops, HDL levels may rise slightly. But one study (Khoudary et al., 2018) found that in postmenopausal women, a higher HDL cholesterol wasn’t linked with a lower risk of atherosclerosis (plaque buildup in your arteries) if HDL function was impaired. 

In other words? It’s not just about how much HDL you have—it’s about how well it works. 

That’s why the new cholesterol equation should factor in HDL function, not just the number on your lab report. Unfortunately, most labs still report HDL cholesterol quantity only (for now). 

Can You Improve HDL Function?

Yes! Research shows that aerobic exercise, such as walking and cycling, can enhance HDL’s antioxidant power. Other habits include: 

• Eating more omega-3s (such as salmon and flaxseed). 

• Loading up on plant-based polyphenols from things like berries, cocoa, and olive oil. 

• Skipping the cigarettes (but you knew that already). 

So…Is High HDL Still Good?

HDL still deserves a seat at the heart health table. If your HDL is moderately elevated (50–70 mg/dL), that’s considered healthy for many women. But if your HDL is very high (>90 mg/dL), particularly after menopause, it could signal that your HDL particles aren’t working properly or hint at other metabolic issues lurking underneath. 

Bottom line: HDL still matters. It’s just no longer the whole story. 

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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