Scott Nelson

Dr. Joseph Mercola Shares Tips for Optimal Eating & Fasting, and Reveals His Next Book

Dr. Joseph Mercola is a veteran physician, bestselling author, and since 1997, the man behind one of the most popular wellness websites in the world— He’s a leading voice in health and wellness, but he didn’t get there by making assumptions or sticking to a set ideology. Dr. Mercola describes himself as a “perpetual student” who’s always experimenting with better approaches to optimal health. He’s learned a lot, made mistakes along the way, and fortunately, shared some of his hard-earned wisdom with our team.

Watch the full interview for Dr. Mercola’s take on optimal eating, drinking, fasting, movement, and exercise. Plus, his thoughts on cell phones, creatine, EMFs, grounding, and what he has planned for his next few books.

Can’t watch right now, but ready for a quick read? These are the highlights of our conversation with Dr. Mercola:

Dr. Mercola’s Starter Tips for Optimal Health

Dr. Mercola’s been experimenting with his body and pursuing natural health alternatives his whole career, but what if you’re just starting? Here are Dr. Mercola’s 3 basic tips for better health:

  1. Clean water: Stop self-sabotaging with sugary soda. Cut out as much of your non-water liquids as you can, and make sure your drinking water is as clean as possible. Watch the interview for Dr. Mercola’s thoughts on water sources as well as the “structured” water movement.
  2. Clean food: You’ve heard it before: cut out as many processed foods as you can and go more natural. Dr. Mercola says 2 out of every 3 calories in America come from foods you can find in a gas station.
  3. Active body: The more you move, even in short bursts, the better. Keep moving to the next section to learn more.

Keep Moving

You know sitting too much is unhealthy. You know moving more and getting exercise is healthy. But Dr. Mercola points out that sitting all day, and then exercising, is still not ideal. No matter how hard you work out, you still sat all day and that’s still a roadblock to optimal health. Dr. Mercola’s ideal is moving around regularly throughout the day in different ways, in addition to committed exercise and fitness time. 15 minutes of yard work or household chores go a long way.

Lesson: Get up! If you have to work at a computer 8+ hours a day, do whatever it takes to get out of the chair more. Short walks. Stretching. Standing. Anything to prevent you from melting into the couch when you get home.

Fasting and Smoothies

Dr. Mercola is a big believer in the power of fasting, and he’s been studying the best methods for years. He was even on a water fast when he sat down with us. Watch the full interview to hear his take on the best fasting techniques. Here are a few tips:

  • Smaller eating windows: Dr. Mercola tries to compress his eating to as small of a window as possible, usually under 8 hours, and ideally 5-6. That means all the eating he does in a day happens in the same 5-6 hour period.
  • Smoothies: The good doctor has a power smoothie every day and said he endorsed Ben Greenfield’s smoothie recipes. Check out our interview with Ben to hear his smoothie recipes.

Dr. Mercola on Light Therapy

Dr. Mercola uses the Joovv. He says it helps him most when recovering from delayed onset muscle soreness (DOMS). He also says it helps to optimize metabolic efficiency. After reviewing clinical trials and medical literature about photobiomodulation (the technical term for light therapy), Dr. Mercola says he thinks it should be a required treatment for people with traumatic brain injuries (TBI).

Lesson: Take it from Dr. Mercola and the clinical trials: light therapy is not only great for muscle recovery, but also holds a lot of promise for the treatment of TBI.

Shoes Off in the House

We talked about “grounding” with Dr. Mercola, also known as going barefoot. He says he usually doesn’t wear socks or shoes in his house, but outside, it’s a different story. A big part of that is his concern about electromagnetic fields (EMFs). Dr. Mercola has scientific tools that measure EMFs and he says they're 1,000 times higher at the beach than in his house. Check out the interview for his full take on EMFs, including how he uses (and doesn’t use) his cell phone.

Related: We recently talked about grounding and science with Dr. Sarah Ballantyne.

Coming Soon from Dr. Mercola

Dr. Mercola is one of the world’s most prolific health authors, and a New York Times bestseller. He published Effortless Healing in 2014 and Fat For Fuel in 2017. Why stop there!  He told us he was working on 3 new books right now. That includes one about super fuels that he calls a “deep dive into fats.” He’s got another book going about water fasting, which he called “the most important metabolic intervention you can do.”

Watch the interview for Dr. Mercola’s thoughts on his full plans for future book topics.

Plus One on Creatine: You might not be getting enough out of your creatine powder.  Check out the interview for Dr. Mercola’s thoughts on which creatine product is best and why.

And a Bonus Hotel Tip: Want to be healthier on the road? Watch and learn how Dr. Mercola biohacks his hotel rooms.


Joovv light therapy products are indicated for use in the relief of muscle and joint pain, including arthritis and muscle spasm pain, and increasing of blood circulation, and relaxation of muscles. The information provided in this article is for educational purposes only and is not intended to support the safety or effectiveness of Joovv devices, or diagnose, treat, cure, or prevent any disease. It's not a substitute for a face-to-face consultation with your healthcare provider, and should not be construed as medical advice.

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