The Dr. Gundry Podcast

Episode 371: Gundry MD Ultimate H2 Review – Hydrogen Supplement for Gut Health, Energy, and Longevity
Release Date: September 30, 2025
Host: Dr. Steven Gundry

Episode Overview

In this episode, Dr. Steven Gundry tackles the myths and truths around everyday beverages, focusing especially on molecular hydrogen water. He breaks down the science supporting hydrogen supplementation for gut health, energy, and longevity, and distinguishes between water choices—clarifying the hype around lemon water, juice cleanses, and filtered water. Gundry shares actionable tips for optimizing your hydration for better health, dispels popular wellness myths, and provides advice on how to choose and use hydrogen supplements effectively.

Key Discussion Points and Insights

The Power and Science of Molecular Hydrogen Water

[02:49–08:10]

• Dr. Gundry explains his morning ritual of adding a hydrogen tablet to water, introducing the concept of molecular hydrogen (H₂).
• He details the problem: Modern lifestyles (microplastics, low fiber intake, antibiotics) have wiped out much of our natural hydrogen-producing gut bacteria.
• Why Hydrogen:
  • Molecular hydrogen is the smallest molecule, easily absorbed into cells, and is not the same as alkaline water.
  • “Over 15,000 studies on the benefits of molecular hydrogen now exist. It supports energy production, mitochondrial function, and cellular repair.” (Dr. Gundry, 04:26)
  • Activates Nrf2, the body’s built-in antioxidant system; supports nitric oxide and hydrogen sulfide.
  • Shown to improve gut health, increase beneficial butyrate, decrease inflammation, and regulate the hunger hormone ghrelin.

Choosing the Right Hydrogen Supplement

• Not all hydrogen products work. Many pre-bottled or machine-dispensed versions lack sufficient hydrogen concentration by the time you drink.
• Freshly dissolved hydrogen tablets deliver the most reliable dose (seek at least 1–1.5 ppm).
• “Tablets...deliver freshly generated hydrogen gas in high amounts. Also, these include absorbable magnesium, which most of my patients are deficient in.” (Dr. Gundry, 06:53)
• Gundry emphasizes to “chug” the drink soon after dissolving the tablet for maximum benefits—hydrogen gas dissipates rapidly.

Lemon Water Mythbusting

[08:10–17:28]

• Dr. Gundry critiques the widely praised wellness trend of lemon water.
• Alkaline Diet Fallacy: The belief that lemon (an acid) somehow creates an alkaline body environment is scientifically unfounded.
  • “Your body’s pH is tightly controlled...There really is no evidence that eating a slightly alkaline diet or drinking a slightly alkaline water has any effect on your body’s PH balance.” (Dr. Gundry, 11:03)
• While lemons contain antioxidants and phytonutrients, the tiny amounts in lemon water have negligible impact. You’re better off eating the whole lemon (especially the pith/peel).
• For vitamin C, Dr. Gundry recommends a sustained-release supplement rather than relying on lemon water.
• “The amount of antioxidants in lemon water are so infinitesimal...that’s not where to get your antioxidants from.” (Dr. Gundry, 12:03)
• Kidney Stones & Potassium: Lemon water provides too little potassium or citric acid to treat kidney stones or muscle cramps.
  • “Throw the lemons in your food, but don’t put it in your water.” (Dr. Gundry, 16:05)
• Suggests better alternatives: vinegars, kombucha (watch for sugar content), and water-based kefirs. Balsamic vinegar in sparkling water can make a soda alternative that also delivers meaningful polyphenols and postbiotics.

The Dangers of Juice and Juice Cleanses

[20:07–34:53]

• Recent studies show juice-only cleanses harm the microbiome, increasing inflammation-linked bacteria in just three days.
• “Juice only group had a surge in inflammation linked bacteria, both in their mouth and in their gut...linked to leaky gut and cognitive decline.” (Dr. Gundry, 21:52)
• Gundry walks through the metabolic response: juice delivers sugar without fiber, triggering an insulin response and overwhelming metabolism with fructose, which is toxic to mitochondria and the liver.
• Humans’ evolutionary adaptation (loss of uricase) makes us especially vulnerable to the harmful effects of excessive fructose, leading to insulin resistance and fatty liver.
  • “Fructose is a mitochondrial toxin…we have to diffuse it, and we do that in our liver turning it into triglycerides.” (Dr. Gundry, 29:46)
• Modern fruit and juice are much sweeter than ancestral versions; juicing removes the beneficial fiber.
• Gundry’s advice: Eat whole, seasonal fruit in moderation, avoid sugary “sugar bomb” fruits, and if you juice, “reverse juice”: discard juice, use fiber-rich pulp for yogurt or recipes.
  • “Juice, any kind of juice…It’s a sugar bomb.” (Dr. Gundry, 33:42)

The Case for Filtered Water

[34:53–46:24]

• Many U.S. water supplies contain harmful contaminants, including fluoride, heavy metals (lead, cadmium, arsenic), and endocrine disruptors from plastics.
• “Fluoride unfortunately is known to negatively impact many parts of the body...it’s doing way more harm than good.” (Dr. Gundry, 35:30)
• Glass bottles are preferred to plastic; even “BPA-free” plastics contain replacement chemicals with similar health risks.
  • “Plastic is plastic is plastic.” (Dr. Gundry, 38:38)
• Advocates for reverse osmosis water filtration, using it for all purposes (drinking, cooking, even coffee).
• Hard vs. Soft Water: Hard water with minerals (esp. potassium and sulfur) is linked to better heart health than soft, demineralized water.
  • Prefer potassium chloride over sodium chloride for home water softening.
• If buying water, seek products in glass—brands like San Pellegrino (sparkling), Panna (still), and Poland Spring (U.S.) are recommended.
• When using purified or reverse osmosis water, choose brands that re-add minerals removed during processing for optimal health.

Notable Quotes and Memorable Moments

• “Most people can’t make hydrogen anymore. And the fact is we need 20 liters of hydrogen a day.” (Dr. Gundry, 02:59)
• “Don’t let it sit around. Consume it within five minutes. Please don’t take the tablet as is. Please dissolve it. Plop, plop, fizz, fizz.” (Dr. Gundry, 07:37)
• “Lemon water is not all it’s cracked up to be.” (Dr. Gundry, 08:13)
• “If a little lemon water motivates you to hydrate…be my guest…Just know if you’re drinking lemon water for the health benefits, there are so many better options.” (Dr. Gundry, 19:39)
• “When we overload and damage our mitochondria...the result is fatigue, weight gain, blood sugar swings, and mitochondrial stress.” (Dr. Gundry, 32:47)
• “Buyer beware in plastic bottles is the final takeaway.” (Dr. Gundry, 45:53)

Important Timestamps & Topics

• [02:49] – What is molecular hydrogen and why supplement it?
• [04:26] – Science-backed benefits of hydrogen for mitochondria, energy, and gut health.
• [06:53] – How to select and use hydrogen water products.
• [08:10] – Dissecting the lemon water trend and alkaline diet myths.
• [14:15] – Vitamin C, potassium, and kidney stone myths debunked.
• [15:55] – Better beverage alternatives: balsamic vinegar, fermented drinks.
• [20:07] – Juice cleanses: new research and metabolic dangers.
• [27:52] – Evolution, uric acid, and the human “fruit fat” mutation.
• [34:53] – Why tap water needs filtering (fluoride, heavy metals, plastics).
• [39:27] – Glass vs. plastic for bottled water.
• [42:21] – Water hardness, mineral content, and softening choices.
• [45:53] – Final water recommendations and summary.

Q&A Segment

[46:24] – Instagram question: Is nattokinase (from natto or supplements) useful for spike protein detox?
Dr. Gundry: “No, I have not recommended nattokinase...what works in a test tube rarely works in humans and there’s no real compelling evidence that nattokinase taken in a pill form will be that much benefit. On the other hand, natto is actually a very rich source of vitamin K2 which does have vascular health benefits.”
He recommends K2 via food or supplement and shares there’s no evidence of persistent spike protein effects after six months post-vaccination.

Summary & Takeaways

• Hydrogen supplementation can be a game-changer for gut, brain, and cellular health—if done right (use fresh, high-dose tablets and consume quickly).
• Lemon water won’t meaningfully improve pH, deliver antioxidants, or provide significant vitamins/minerals—whole foods and fermentation are superior.
• Juice, even fresh or “natural,” is a metabolic sugar bomb that harms gut health and increases disease risk. Stick to whole, seasonal fruits in moderation; try “reverse juicing.”
• Filtering water is essential—seek reverse osmosis or equivalent, and prioritize glass over plastic. Check your local water report to tailor filtration to your needs.
• When considering water, mineral content matters: choose hard, mineral-rich water, and use potassium chloride if softening.
• Fermented foods and beverages, polyphenol-rich vinegars, and carefully chosen supplements can boost health more than trendy drinks.

Dr. Gundry’s Tone:
Always science-forward, myth-busting, practical, and sometimes playful (“Plop, plop, fizz, fizz…”). He combines deep research with lived clinical experience. The overall message: Be intentional with what you sip, as your hydration habits have profound ripple effects on your lifelong health.

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