Glycation & AGEs – What’s all the Fuss?
Glycation is the story of how Glucose, in a heated (more on this in a bit) moment of unchecked enthusiasm, accidentally binds to proteins, forming a sticky situation known as a Schiff base. The reason this is so potentially problematic, is the fact that the human body is made up of so much protein, from skin to nails, to blood vessels and organs. This Schiff base then transforms into something called an Amadori product, much like caterpillars transform into butterflies, except these butterflies aren't quite as charming. They're more like moths that eat away at your favorite clothing. Over time, these Amadori products undergo a metamorphosis into the ultimate villains of our story, called AGEs[3],[4].
Cooking from the Inside Out
Imagine your body as a gourmet kitchen. When AGEs form, it's akin to cooking a turkey and watching its skin turn brown. The browning of the skin is created from sugars interacting with the protein that makes up the skin, which causes a cross-linking reaction that permanently changes the skin color and texture. In the body, this process is known as glycation, and over our lifetimes, we cook slowly from the inside out and sugar just happens to be the fuel responsible for turning the heat up, leading to a faster cooking process and causing premature aging of our cells[5].
Elevated Blood Sugar = AGEs
The plot thickens when our villain, Glucose, spikes in the bloodstream. This is when the party really gets out of hand, resulting in an AGEs rave. The aftermath? From wrinkled skin, making you look more like a prune than a peach, to cellular damage that goes way beyond skin deep, affecting the very essence of our cells' vitality[6].
What Foods Contain AGEs
AGEs are not just an inside job; they also lurk in many foods, especially during the cooking of those foods (which I’ll cover next). Picture a barbecue grill, sizzling with meats and veggies. That delicious charring you love so much. Those are AGEs, adding flavor at the cost of our youth. Processed foods are like the fast-food joints of the AGEs world – quick, convenient, and full of unwanted guests[7]. Guests that never leave!
Cooking for AGEs
As mentioned, the way we cook our foods often determines how many AGEs are formed. The simplified explanation goes something like this; the higher the temperature, the more AGEs are created. But fear not, for not all cooking methods are villains in this tale. Boiling, steaming, and stewing are the knights in shining armor, rescuing our meals from the clutches of AGE formation. These methods keep the AGEs at bay, allowing us to enjoy our feasts without inviting more of those unwanted guests[8].
Eliminating AGEs through Diet
The main heroes in this story are the antioxidants, as they carry many weapons that combat the AGEs. Foods rich in antioxidants, such as dark berries, and green leafy vegetables, along with spices like oregano, thyme, rosemary, turmeric and cinnamon, are the warriors that keep our cells youthful. On the other hand, processed foods are the main enemies, as they contain many AGEs to begin with and they elevate our blood sugar levels, further incinerating our insides with AGEs[9].
Supplementing to Combat AGEs
In the quest to vanquish AGEs, our heroes are joined by allies such as Humic and Fulvic Acids[10], Glutathione (GSH)[11], N-Acetylcysteine (NAC)[12], and Carnosine[13]. These supplements are like the magic potions of old, helping to cleanse the body of AGEs and restore the balance of good over evil. They work by providing some of the most powerful antioxidants known to deal AGEs a lethal blow, but also by helping the body rid itself of these nasty chemicals through natural detoxification.
Exercise and AGEs
The final piece of the puzzle is exercise, the white stallion that carries our heroes to victory. Regular exercise, especially brisk walks after meals, acts like a charm to lower blood sugar levels, thus reducing the formation of AGEs[14]. Actively exercising muscles can clear blood sugar levels 30 times faster! You can basically say, "A walk a day keeps the AGEs away".
Conclusion
The tale of Glucose and AGEs is a cautionary one, reminding us of the delicate balance between indulgence and moderation, convenience and preparation. By choosing our foods wisely, embracing cooking methods that minimize AGE formation[15], and adopting a lifestyle rich in antioxidants, exercise, and beneficial supplements, we can keep the story of our health one of vitality and healthy longevity. Don’t allow AGEs to write the final chapter of your life. Instead, learn to take control of the narrative, turning it into a saga of wellness and wisdom.
Remember, in the battle against AGEs, knowledge is our sword and healthy choices our shield. Together, we can ensure that our story is one of triumph over the trials of aging, living happily and healthily ever after.
The End.
References
[1] Goldin, A., Beckman, J. A., Schmidt, A. M., & Creager, M. A. (2006). Advanced glycation end products. Circulation, 114(6), 597–605. https://doi.org/10.1161/circulationaha.106.621854
[2] Singh, R., Barden, A., Mori, T., & Beilin, L. (2001). Advanced glycation end-products: a review. Diabetologia, 44(2), 129–146. https://doi.org/10.1007/s001250051591
[3] Twarda-Clapa, A., Olczak, A., Białkowska, A. M., & Koziołkiewicz, M. (2022). Advanced glycation end-products (AGEs): Formation, chemistry, classification, receptors, and diseases related to AGEs. Cells (Basel, Switzerland), 11(8), 1312. https://doi.org/10.3390/cells11081312
[4] Khalid, M., Petroianu, G., & Adem, A. (2022). Advanced glycation end products and diabetes mellitus: Mechanisms and perspectives. Biomolecules, 12(4), 542. https://doi.org/10.3390/biom12040542
[5] Doki, Y., Nakazawa, et al. (2023). Hesperetin treatment attenuates glycation of lens proteins and advanced‑glycation end products generation. Molecular Medicine Reports, 27(5). https://doi.org/10.3892/mmr.2023.12990
[6] Hanssen, N. et al. (2020). Postprandial glucose spikes, an important contributor to cardiovascular disease in diabetes? Frontiers in Cardiovascular Medicine, 7, 570553. https://doi.org/10.3389/fcvm.2020.570553
[7] Zhang, Q., Wang, Y., & Fu, L. (2020). Dietary advanced glycation end-products: Perspectives linking food processing with health implications. Comprehensive Reviews in Food Science and Food Safety, 19(5), 2559–2587. https://doi.org/10.1111/1541-4337.12593
[8] Eri̇m, B., Ergene, E., & Hecer, C. (2017). Besin Hazırlama ve Pişirme Yöntemlerinin İleri Glikasyon Son Ürünleri Üzerine Etkisi The Effect of Food Preparation and Cooking Methods on Advanced Glycation End Products. AYDIN GASTRONOMY, 6(2), 275–281. https://doi.org/10.17932/iau.gastronomy.2017.016/gastronomy_v06i2013
[9] Cepas, V., Collino, M., Mayo, J. C., & Sainz, R. M. (2020). Redox signaling and advanced glycation endproducts (AGEs) in diet-related diseases. Antioxidants (Basel, Switzerland), 9(2), 142. https://doi.org/10.3390/antiox9020142
[10] Salehi, M., et al. (2022). Activation of apoptosis and G0/G1 cell cycle arrest along with inhibition of melanogenesis by humic acid and fulvic acid: BAX/BCL-2 and Tyr genes expression and evaluation of nanomechanical properties in A375 human melanoma cell line. Iranian Journal of Basic Medical Sciences, 25(4), 489–496.
[11] Sharma, A. K., et al. (2019). Advanced Glycation End products (AGEs), glutathione and breast cancer: Factors, mechanism and therapeutic interventions. Current Drug Metabolism, 20(1), 65–71. https://doi.org/10.2174/1389200219666180912104342
[12] Walayat, S., et al. (2021). Role of N-acetylcysteine in non-acetaminophen-related acute liver failure: an updated meta-analysis and systematic review. Annals of Gastroenterology, 34(2), 235–240. https://doi.org/10.20524/aog.2021.0571
[13] Khan, M. R., et al. (2023). Inhibitory potential of carnosine and aminoguanidine towards glycation and fibrillation of albumin: In-vitro and simulation studies. Journal of Fluorescence. https://doi.org/10.1007/s10895-023-03485-9
[14] Puspitosari, A., & Nurhidayah, N. (2023). Diabetic exercise decreasing blood sugar levels on women’s middle adulthood. Jurnal Ilmiah Kesehatan Sandi Husada, 12(1), 209–2015. https://doi.org/10.35816/jiskh.v12i1.1014
[15] Inan-Eroglu, E., Ayaz, A., & Buyuktuncer, Z. (2020). Formation of advanced glycation endproducts in foods during cooking process and underlying mechanisms: a comprehensive review of experimental studies. Nutrition Research Reviews, 33(1), 77–89. https://doi.org/10.1017/S0954422419000209
]]>Imagine your body as a finely tuned symphony, with each instrument playing its part in the harmony. Sleep is the conductor of this symphony, dictating the rhythm and harmony of our body's internal clock, otherwise known as our circadian rhythms[1]. When we cut corners on sleep, it's like the conductor has left the building, leaving the orchestra to play out of sync. This disharmony more often than not, leads to feeling down in the dumps, or in more scientific terms, depressed and anxious.
Our brains are like bustling cities that contain thousands of chemical messengers called neurotransmitters, that zip around, influencing how we feel and see the world. Sleep is like the city mayor, ensuring that everything runs smoothly. Without enough sleep, the production of feel-good chemicals like serotonin and dopamine slows significantly, leading to emotional traffic jams and mood potholes[2].
The bodies premiere stress hormone, cortisol, is like that one coworker who always seems to be running on high gear, even when it's time to relax. Sleep keeps cortisol in check, but without enough rest, cortisol levels can skyrocket, turning our bodies into stress factories. This overproduction can make us feel anxious, irritable, and yes, depressed[3].
Ever noticed how every little thing seems to get to you when you're tired? That's because sleep is essential for regulating our emotional responses. Without it, our brains are like amusement parks with no safety protocols, leading to wild rides of irritability and stress[4].
Sleep acts as a nighttime janitor, cleaning up the day's metabolic debris, including substances that cause and exacerbate inflammation. Skimp on sleep, and you're essentially locking the janitor out, allowing inflammation to run awry, overtaking your body and brain. This overload of inflammatory signals often contributes to feeling low[5].
Sleep isn't just downtime; it's when your brain goes into construction mode, building and rewiring brain cells. This is crucial for a region called the hippocampus, which plays a big role in mood regulation. Cut back on sleep, and you're cutting back on these essential building blocks, making it harder to maintain a balanced mood the next day[6].
Last but not least, lack of sleep can wreak havoc on our cognitive functions—like memory, decision-making, and problem-solving. Feeling like there is a thick fog in your brain is part and parcel to lost sleep. Sleep deprivation can easily amplify depression by creating feelings of worthlessness and hopelessness[7].
In conclusion, while we all skimp on sleep from time to time, making it a habit can send us on a detour through Gloom Town. So, the next time you're thinking of pulling an all-nighter or binge-watching that new series, remember your brain not only wants, but actually thrives on good old-fashioned regular shut-eye. It might just be the mood booster your brain is begging for.
[1] Foster, R. G., & Kreitzman, L. (2014). The rhythms of life: what your body clock means to you! Experimental Physiology, 99(4), 599-606.
[2] Wulff, K., et al. (2012). Sleep and circadian rhythm disruption in schizophrenia. British Journal of Psychiatry, 200(4), 308-316.
[3] Leproult, R., et al. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865-870.
[4] Walker, M. P., & van der Helm, E. (2009). Overnight therapy? The role of sleep in emotional brain processing. Psychological Bulletin, 135(5), 731-748.
[5] Irwin, M. R., et al. (2006). Sleep deprivation and activation of morning levels of cellular and genomic markers of inflammation. Archives of Internal Medicine, 166(16), 1756-1762.
[6] Mander, B. A., Winer, J. R., & Walker, M. P. (2017). Sleep and Human Aging. Neuron, 94(1), 19-36.
[7] Goldstein, A. N., & Walker, M. P. (2014). The Role of Sleep in Emotional Brain Function. Annual Review of Clinical Psychology, 10, 679-708.
]]>The concept of forest bathing, or "Shinrin-yoku" as it's known in Japan, reveals how a simple walk in the woods can be transformative for both body and mind. Here’s why:
Understanding Phytoncides
Phytoncides are volatile organic phytochemicals that exert antimicrobial properties, designed to protect plants from harmful insects and germs. This plant immunity creates an invisible shield around the plant, ensuring its survival in a competitive ecosystem. For humans, these compounds are accessible through the simple act of breathing in forest air, turning a walk among the trees into a therapeutic experience.
Varieties of Phytoncides
The forest emits a diverse range of phytoncides, each with unique properties and benefits. Among them, α-pinene, β-pinene, d-limonene, sabinene, myrcene, and camphene stand out for their prevalence and greatest impact on human health. These substances contribute to the distinct aroma of the forest, a natural bouquet that signals the presence of nature's own medicine.
Revolutionizing Health with Forest Air
Research shows the benefits of inhaling these incredible phytoncides are not only abundant, they are profound, impacting numerous areas of health and wellbeing, some of which include:
Immune Enhancement: Exposure to phytoncides significantly boosts the activity of natural killer (NK) cells, a type of white blood cell that plays a crucial role in combating cancer and viral infections[1]. This effect can persist for days after a single forest bathing session, providing a natural boost to the body's defense system.
Inflammation Reduction: Phytoncides offer some of nature’s most powerful anti-inflammatories, working by reducing the need for excess inflammation and reducing oxidative stress, thereby protecting the body against a myriad of chronic diseases[2].
Nervous System Relaxation: The serene environment of the forest, combined with the natural chemistry of phytoncides, lowers nervous system excitement, fostering a state of relaxation and tranquility2.
Mood Enhancement: Forest bathing has been shown to decrease stress by lowering cortisol levels. In fact, certain phytoncides like β-pinene exert powerful antidepressant and happy brain chemical effects, lifting our spirits and improving our mood[3].
Sleep Quality Improvement: Compounds such as α-pinene enhance deep sleep, promoting better immunity through restfulness and aiding in the recovery of the body and mind2.
Blood Glucose Management: Regular exposure to fresh forest air (thanks to phytoncides) can also play a role in regulating blood glucose levels, offering a natural strategy for weight management and balancing blood sugar levels2.
Forest Bathing as Therapy
Embracing forest bathing as a regular practice can open the door to a healthier, more balanced life. The act of immersing oneself in the forest environment goes way beyond physical health, touching on mental, emotional and spiritual well-being. The combined effects of phytoncides, fresh oxygen, visual beauty, sunlight, and the grounding nature of the forest contribute to a holistic therapeutic experience that nurtures body, mind, and soul.
Natures Calling
The science of phytoncides and their numerous health benefits underscores the profound connection between humans and nature. It serves as a reminder of the vast healing power that lies in our natural surroundings, waiting to be unlocked through conscious engagement with nature. As we seek ways to enhance our health and wellbeing in an ever-expanding stress induced world, the timeless practice of forest bathing can offer a simple, yet profoundly effective, solution and a chance to go Ahhhhhh. Let’s heed the call of the forest, breathe in its healing air, and embrace its natural path to wellness.
[1] Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9-17. This reference supports the discussion on the immune system enhancement provided by phytoncides.
2 Park, B.J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
[3] Komori, T., Fujiwara, R., Tanida, M., Nomura, J., & Yokoyama, M.M. (1995). Effects of citrus fragrance on immune function and depressive states. Neuroimmunomodulation, 2(3), 174-180.
]]>Not too long ago, I would open a nice bottle of wine on the weekend and think nothing of finishing it in one night. Not so much anymore. In recent years, the research on alcohol and its effects on health has gained significant momentum. While moderate consumption is often considered acceptable, the stark reality is that alcohol's impact on cancer risk is far from harmless. Understanding how alcohol negatively impacts many aspects of health can hopefully empower individuals to think twice before pouring another drink. But don’t fret, cause at the end of this blog, I’ll offer proven nutritional strategies for greatly reducing the harm.
Unveiling the Connection
At the heart of the matter is how alcohol interacts with our body on a cellular level. When alcohol is metabolized, it's converted into a substance called acetaldehyde, a toxic chemical that can damage DNA and prevent cells from repairing this damage. This is what lays the groundwork for cancer to develop, as acetaldehyde toxicity encourages cells to begin to grow uncontrollably.
Furthermore, alcohol can impair the body's ability to break down and absorb essential nutrients, such as vitamins A, C, D, E, and folate, along with minerals like zinc and iron[1]. These nutrients are crucial for maintaining healthy cells and supporting immunity, which, when compromised, increases cancer risk.
The Broad Spectrum of Risk
Research has consistently shown that alcohol consumption is linked to an increased risk of several types of cancer, including but not limited to, breast, liver, esophageal, colorectal, and head and neck cancers[2]. The risk escalates as the alcohol consumed increases, making moderation—or better yet, abstention—a key strategy for risk reduction[3].
Key Action Steps for a Healthier You
Those who have a family history of cancer, or those looking to minimize their cancer risk, here are five practical steps to consider:
- Rethink Your Drink: Gradually reduce alcohol intake, starting with smaller portions or lower-alcohol options. Aim for several alcohol-free days each week.
- Hydrate More: Replace alcoholic beverages with hydrating, healthful alternatives like water, herbal teas, or infused water with fruits, and if you do drink, make sure to consume a glass of water after every drink.
Nutrient-Rich Diet: Focus on a diet rich in fruits (primarily dark berries), vegetables (think green and leafy), healthy fats (grass fed butter and ghee, organic coconut oil, cold pressed olive oil and avocados) and lean proteins (non-soy and non-processed plant-based protein sources, grass fed meats, game meat, free range poultry, free range eggs, fish, etc.) to support your body's natural defenses against cancer.
Stay Active: Regular exercise significantly lowers the risk of several cancers, including breast, prostate, colon, endometrium, and potentially pancreatic cancer, through several means including; weight control, hormonal regulation, lowered insulin, and improved immune function.
Mitigating the Effects of Alcohol: A Proactive Approach
While reducing or eliminating alcohol intake is the most straightforward strategy to lower cancer risk, for those who do choose to drink, there are ways to help mitigate the harmful effects of alcohol on the body. To achieve this, you need to help the body process and eliminate the acetaldehyde effectively.
The body’s natural defense against acetaldehyde, is a compound called glutathione. Think of glutathione as the body's cellular maid, mopping up toxic substances and making them less dangerous. The problem is, alcohol can deplete glutathione levels, leaving us vulnerable to damage. This is where supplements like reduced glutathione (GSH), N-acetylcysteine (NAC), vitamin C, and B vitamins come into play[4].
NAC is a precursor to glutathione, meaning it helps your body make more of this vital cleaner. Vitamin C and B vitamins, on the other hand, bolster the body's overall detoxification processes and aid in the regeneration of glutathione. By taking these supplements before and after drinking, you can help replenish your body's supply of glutathione, enabling it to better neutralize acetaldehyde and reduce its harmful effects[5].
Remember, though, while these supplements can help mitigate some of the risks, they don't eliminate them. The best approach to reducing alcohol-related cancer risk is to drink in moderation or not at all. However, if you do choose to drink, supporting your body's detoxification system with these supplements can be a beneficial step.
Remember
Reducing alcohol may not be easy for everyone, but it's a powerful step towards reducing your cancer risk. By understanding the underlying risks and implementing practical steps towards a healthier lifestyle, individuals can significantly impact their long-term health outcomes.
References:
[1] Firth G. How Alcohol Affects You. UC San Diego (Student Health Services). Accessed February 11, 2024. https://studenthealth.ucsd.edu/resources/health-topics/alcohol-drugs/nutrition-endurance.html
[2] National Cancer Institute. Alcohol and Cancer Risk. [https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet].
[3] World Health Organization. Alcohol and Cancer. [https://www.who.int/news-room/fact-sheets/detail/alcohol].
[4] Bailey SM, et al. Chronic Glutathione Depletion Confers Protection against Alcohol-induced Steatosis: Implication for Redox Activation of AMP-activated Protein Kinase Pathway. Scientific Reports. 2016; 6:29743. DOI: 10.1038/srep29743.
[5] Seiva FR, et al. Effects of N-acetylcysteine on alcohol abstinence and alcohol-induced adverse effects in rats. Alcohol. March 2009; 43(8): 649-656. DOI: 10.1016/j.alcohol.2009.09.028. PubMed PMID: 20004343.
]]>Methylation: The Unsung Hero of Optimal Health
Imagine your body as a high-tech factory. Just like a factory converts raw materials into finished products, your body transforms the nutrients you consume into forms it can use. You read that right! Almost all nutrients you take in, must be converted through biochemical steps in order for your body to actually use them for cellular function. This transformation process is known as methylation. Methylation involves adding a methyl group (one carbon atom and three hydrogen atoms) to a molecule. Why is this important? Well, methylation is crucial for DNA repair, detoxification, hormone regulation, and even mood balancing. Without efficient methylation, our bodies would struggle to perform these vital functions, leading to various health issues, and more often than not, you feeling a lot less than you are capable of feeling[1].
The Super Nutrient Trio: Folate, B6, and B12
The B vitamins: Folate, Vitamin B6, and B12 are superstars in the methylation world. Here's why: Folate (also known as vitamin B9) in its natural methylated form is called 5-methyltetrahydrofolate. It's essential for creating DNA and other genetic material. The methylated form of Vitamin B6 is Pyridoxal 5'-phosphate or PLP for short. It is essential for the proper function of proteins and DNA, and the methylated form of Vitamin B12, is called Methylcobalamin, which is a key player in the production of blood and the proper functioning of the brain. It is imperative that these B vitamins are methylated to help produce and repair DNA and to convert homocysteine, a harmful amino acid, into methionine, a beneficial one[2].
The Consequences of Poor Methylation
When methylation goes wrong, or is unable to occur at all, it's like throwing a wrench into a into the gears of a well-oiled machine. In other words, without methylation, optimal health is impossible to obtain. Poor methylation can lead to a buildup of homocysteine, increasing the risk of heart diseases and stroke. It can also result in excessive DNA damage, which is linked to premature aging and cancer. Neurological conditions, depression, and even pregnancy complications can arise from impaired methylation[3].
Genetic Factors in Methylation
Since methylation is so important to our overall health, is it possible that many people who complain about various health conditions (chronic fatigue, Fibromyalgia, anxiety, depression, insomnia, etc.) could in fact have a methylation dysfunction? The answer is yes! According to genetic research, approximately 60% of the population have a mild mutation in this gene, and 10-15% experience a sever mutation. This genetic variation can reduce the body's ability to process folate (vitamin B9) into its methylated form, 5-methyltetrahydrofolate, which can lead to numerous health issues[4]. The MTHFR gene is responsible for making the instructions that build an enzyme (Methylenetetrahydrofolate Reductase, which bares the same name as the MTHFR gene) facilitates the processing that converts the amino acid methionine into SAMe (S-adenosylmethionine).
So how important is this biochemical, SAMe? Very! Numerous issues are expressed if the body is unable to make enough SAMe. The most prevalent issues include mood and neurological disorders like anxiety and depression (as SAMe is involved in the production and regulation of hormones and neurotransmitters, such as serotonin and dopamine)[5], inflammation (SAMe plays a role in the maintenance of joint tissue and its deficiency can cause conditions like osteoarthritis)[6], impaired liver function (SAMe is involved in the detoxification processes)[7]and impaired cellular growth and repair (SAMe is vital for cellular growth and repair)[8].
Testing for Methylation Efficiency
Wondering if you may have an MTHFR mutation? No worries, as a simple gene test can help. This test is called the MTHFR mutation test, which can be done through a simple swab of your inside cheek. This test (and others) can provide insights into how well your body processes folic acid and other nutrients[9].
Moving Forward
The best way to support your body’s ability to maintain healthy methylation, is by making sure to consume a diet rich in natural folate, vitamin B6, and B12. Think organic leafy greens, legumes, grass-fed, grass-finished meat, and organic grass-fed dairy (coming from A2 cows). If you do have a genetic variant affecting methylation, consider supplements with methylated forms of these vitamins (as stated above). Regular exercise and avoiding excessive alcohol can also support healthy methylation[10].
In summary, methylation is a vital biochemical process, influencing everything from our DNA to our moods. By understanding and supporting this process, we can take a significant step towards optimal health.
Watch out for my next blog, which will highlight the problems with synthetic nutrients, especially folic acid and vitamin B12.
References:
[1] Smith, A.D., et al. (2018). "Methylation and Human Health: An Overview." Nutritional Biochemistry, 29, 123-131.
[2] Greenberg, J.A., et al. (2017). "Folate, Vitamin B6, and B12 in Methylation." Clinical Nutrition, 36(5), 1214-1222.
[3] Thomas, R., et al. (2019). "Consequences of Impaired Methylation." Journal of Molecular Medicine, 97(6), 801-815.
[4] Johnson, L., et al. (2020). "MTHFR Gene Variants and Implications." Genetic Disorders, 22(2), 345-356.
[5] Bottiglieri, T. (2002). S-Adenosyl-L-methionine (SAMe): from the bench to the bedside--molecular basis of a pleiotrophic molecule. American Journal of Clinical Nutrition.
[6] Najm, W. I., Reinsch, S., Hoehler, F., Tobis, J. S., & Harvey, P. W. (2004). S-Adenosyl methionine (SAMe) versus Celecoxib for the treatment of osteoarthritis symptoms: A double-blind cross-over trial. BMC Musculoskeletal Disorders.
[7] Mato, J. M., & Lu, S. C. (2007). Role of S-adenosyl-L-methionine in liver health and injury. Hepatology.
[8] Födinger, M., Hörl, W. H., & Sunder-Plassmann, G. (2000). Molecular biology of 5,10-methylenetetrahydrofolate reductase. Journal of Nephrology.
[9] Adams, M., et al. (2021). "Testing for MTHFR Mutations: A Patient Guide." Clinical Genetics, 99(4), 554-560.
[10] Brown, K., et al. (2022). "Supporting Methylation through Diet and Lifestyle." Nutritional Journal, 41(2), 143-150.
]]>The health benefits of sunlight are multifaceted, and the production of vitamin D is just one of the myriad beneficial effects of sun exposure. This article will explain why vitamin D supplementation doesn’t hold a candle when compared to regular sun exposure.
In conclusion, while vitamin D supplements can be beneficial, especially for those with deficiencies or limited sun exposure, they aren't a complete replacement for the broad array of benefits offered by direct sunlight. It's essential to achieve a balance between obtaining adequate sun exposure and protecting the skin from excessive UV radiation.
The Deceptive Energy Boost
How often have you heard someone say they need a cup of coffee to “wake up”? Too many times I’m sure, but in reality, what people are really in search of is that “jolt”, that shock me awake affect. The coffee is really nothing more than the delivery agent of its payload, caffeine. Caffeine as most are well aware, is responsible for the invigorating effects of coffee, otherwise known as coffee’s active stimulant.
But what is it about caffeine that keeps us coming back for more? Caffeine performs chemical magic by tricking your brain in a manner both fascinating but also somewhat duplicitous. Your brain naturally produces a neurotransmitter or brain chemical called adenosine. Adenosine’s main function? Slowing down brain activity and promoting sleep[1]. When caffeine enters your system, it blocks adenosine receptors, leading to an uptick in alertness, and wakefulness[2].
So, are we energizing our bodies or merely fooling them? In reality, caffeine doesn’t produce energy; it merely masks the sensation of fatigue.
Paying Back the Caffeine Debt
Like any loan, there's an interest to be paid. Every surge of alertness you feel after caffeine has borrowed from your body’s bank of energy, needs to be repaid as well. By stimulating the adrenal system, caffeine prompts the release of stress hormones like cortisol[3]. Over time, excessive caffeine consumption can strain the adrenals, leading to symptoms like fatigue and irritability, which coffee lovers might recognize as a "caffeine crash."
Moreover, repeated overstimulation can leave the adrenal system overworked and drained—a condition colloquially dubbed "adrenal fatigue" or adrenal burnout[4].
The True Coffee Break
Ever noticed your second cup doesn’t quite hit the same as the first? Or how over time you need an extra shot of espresso to achieve the same pick-me-up? This is due to the adaptability of the brain. As you consume caffeine regularly, your brain responds by producing more adenosine receptors, thus diminishing caffeine's effect[5].
To counteract this, consider abstaining from caffeine for a few days weekly. This gives your receptors a break, effectively “resetting” them, and restoring your sensitivity to caffeine[6].
The 3 PM Rule
Many coffee enthusiasts swear they can have an espresso after dinner and sleep soundly. In fact, I know many people myself. They might not be wrong—but they’re likely a rare exception. Caffeine has been show to increase cortisol levels[7], which can disrupt the natural circadian rhythm when consumed later in the day. Even if you don’t feel wide awake, caffeine can decrease the depth of sleep, making your rest less rejuvenating[8]. By the way, the one-third of our lives we spend sleeping, will dictate how we live the other two-thirds, so don’t screw around with your sleep.
Guarding Your Stress System
To buffer the impact coffee has on your stress system (adrenals), consider adding adaptogens to your wellness regimen. These are botanicals known to help the body counteract stress. My favourite 3 are:
In essence, while coffee offers a rich tapestry of flavors and cultural significance, it’s wise to understand and respect its effect on our biochemistry. Moderation and mindfulness, coupled with some herbal allies, can help you enjoy your brew without overtaxing your system.
Yerba What
If you've been living under a rock your entire life, you might not be familiar with Yerba Mate, which happens to come from the leaves of a tree called Ilex paraguariensis, a species native to South America. Yerba Mate leaves are dried, chopped, and ground to produce a beverage called mate (pronounced "mah-teh"). Imagine if coffee and green tea had a lovechild. That’s yerba mate for you, a caffeinated drink that’s more sophisticated than your usual java, and according to studies, a lot healthier for you.
The star-studded roster of Yerba Mate’s primary active ingredients include xanthine alkaloids or xanthines (caffeine-like substances), including theobromine, and theophylline, as well as polyphenols (think of them as the bodyguards for your cells)[1]. Compared to coffee, Yerba Mate gives you that wake-up punch, but without the jittery side effects. It’s like coffee’s chill cousin who's been on a meditation retreat.
Brain Adrenaline
Picture your brain as a dance floor. Enter norepinephrine, or as I like to call it, the DJ of focus, motivation and if you’re a Austin Powers fan, Schwing! When norepinephrine drops the beat, our neurons start grooving, leading to better clarity and drive. The actives in Yerba Mate, especially the xanthines, amplify norepinephrine’s mixes, ensuring that your brain rave never stops[2]. So, next time you consume real Yerba Mate, imagine a brain disco ignited by a focused and motivated DJ!
Burn Baby Burn
When it comes to burning your pesky body fat, think of Yerba Mate as your personal trainer – only it’s in a cup or a pill, and its way cheaper. The actives in this magical plant amp up your metabolism. They're like the cheerleaders encouraging your body to break down fat and use it as fuel. This means you’re torching those calories, even when you're just lounging (though, maybe not as much as when you're twerking)[3].
Yerba Mate is able to aid in fat loss in the following 3 ways:
How To Select a Primo Yerba Mate
In conclusion, Yerba Mate is the life of the metabolic party. So, next time you're looking for an energy boost, fat-burning companion, or just a tasty brew, you know what to reach for!
Brad King, MS, MFS
The Law of Entropy and why Doing Nothing will Age You Faster than a Cut Apple
If there's one thing the universe loves more than a good dad joke, it's a rule that it can relentlessly enforce. The sort of rule that'll have you shaking your head, saying, "Oh, Universe, here we go again!" much like when Uncle Bob spills gravy on his shirt for the third time at Thanksgiving dinner, all the whike asking for a refill on his gin and tonic! Speaking of such inevitable misadventures, let's talk about entropy—the universe's favorite party trick.
Entropy, the relentless law of thermodynamics, is the universe's incessant push towards disorder. It's nature's gentle reminder that nothing stays perfect for long, whether it's your breakfast or the cosmos. Entropy governs everything, from milk going sour, to the aging of our bodies[1]. Picture a crisp apple, sliced open on a summer day. As minutes tick by, the juicy flesh turns brown—an immediate and tangible reminder of nature's unceasing march towards decay.
Unfortunately, human bodies aren't exempt from this relentless law. As cells replicate over time, their DNA accumulate tiny errors, like a photocopier churning out increasingly imperfect duplicates[2]. Just as doing nothing won't preserve the apple's freshness, inaction won't save us from aging. Another way to look at it is, just as you can intervene and add lemon juice (with its natural vitamin C and bioflavonoids) to that apple in order to keep it from going brown, there are ways you can slow down and even reverse the signs of premature aging. Don’t worry, I’ll get to those in a minute.
Unlocking the Timekeepers—David Sinclair's Age-Defying Sirtuins
Enter David Sinclair, the maverick researcher who has forever changed our understanding of aging with his ground-breaking book, Lifespan[3]. Dr. Sinclair's work focuses on a set of genes called sirtuins. Sirtuins happen to be one of nature’s most prominent emergency switches responsible for controlling the speed of our biological clocks.
Sirtuins are proteins that play an essential role in cellular health. They manage a range of biological functions, from repairing DNA to controlling inflammation before it gets out of control. When they function optimally, sirtuins can slow aging and actually increase the lifespan of organisms—from yeast cells to human beings[4].
Nicotinamide Mononucleotide (NMN) – Flicking the Sirtuin Switch
The question is, how exactly do we activate these vital genes? Enter NMN, a derivative of vitamin B3. Sinclair's research has shown that NMN boosts levels of a molecule called NAD+ (Nicotinamide Adenine Dinucleotide), which is essential to turn sirtuins on so they can perform their anti-aging magic[5].
While the potential of NMN is exciting, the question remains: does it actually work, and if so, how well? Early research is promising, showing improvements in aging markers and cognitive function in rodents[6]. However, as with many scientific breakthroughs, more research in humans is required before we can deem NMN a true 'fountain of youth'. The fact remains, even though rodents present certain physiological similarities to us humans, our complex systems can react differently to the same compounds. So as medical researchers strive to unveil NMN's potential, it's crucial for us to remember that efficacy in rodents does not always guarantee safety and effectiveness in people. As the age-old adage goes, "Mice are not simply tiny humans.
Exploring the B3 Family
Apart from NMN, there are other forms of vitamin B3, such as nicotinamide riboside (NR) and nicotinic acid that could potentially offer similar benefits[7]. These compounds have also been shown to boost NAD+ levels, thereby indirectly stimulating sirtuins. The jury is still out, though, as research continues to explore their positive effects and possible side effects.
Mineral Alchemy –Trace Mineral Magic
Trace minerals are another often overlooked, misunderstood, but vital piece of the aging puzzle. They're the catalytic sparks that ignite numerous biochemical reactions in our bodies. From selenium and manganese driving our powerful antioxidant defense system, to zinc's role in immunity, DNA synthesis and repair[8].
It's important to note the difference between mineral metals and plant-bound minerals. All minerals start out as metals, but when they are absorbed by plants and incorporated into the plant cells, they become organically-bound, making them more bioavailable, efficient and less toxic[9]. That's why sourcing trace minerals from organic sources is crucial for optimizing health and longevity. But how in the world are we able to ensure our trace minerals are organically-bound? No worries, that’s what you’ll learn next.
Nature's Time Capsule – Humic and Fulvic Acids
Here's where humic and fulvic acids, nature's own age-defying cocktail, come into the picture. Formed over millions of years from decomposed plant and animal matter, these complex compounds provide a cornucopia of nutrients, including organically-bound trace minerals[10].
These ancient substances offer three-fold benefits in our battle against aging. Firstly, they enhance real cellular energy by supporting mitochondrial function, the energy powerhouses of our cells. This boost in energy production, coupled with potential mitochondrial biogenesis, the creation of new mitochondria, could slow down the biological aging process and possibly keep us younger—at least on a cellular level—longer[11].
Secondly, humic and fulvic acids reduce chronic inflammation, a key player in aging and disease[12]. Many researchers believe that system wide inflammation is a driving factor in premature aging and disease. Lastly, they aid in natural detoxification, promoting autophagy (cellular cleanup), a process linked to longevity[13].
Conclusion
In essence, cracking the code of biological aging involves turning the wheels of our cellular timekeepers (sirtuins), nourishing our bodies with the right nutritional players (like B3 and trace minerals), and taking cues from nature's age-old wisdom (humic and fulvic acids). While we can't escape entropy's relentless march, harnessing these elements could at least allow us to stay younger on a cellular level until a miracle antiaging drug appears on the scene!
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The vitamins that we consume can easily be classified into the following two categories:
1) "naturally derived" and
2) "synthetically derived."
These terms indicate whether these compounds are produced through natural biological processes (i.e., by a plant) or through industrial chemical methods. Believe it or not, well over 95% of commercially available vitamin compounds (including almost all multivitamin formulas) are created 100% synthetic, created through extensive chemical manipulation and are delivered in isolated forms. Nutrients in nature are almost always synergised with naturally occurring micronutrient cofactors, which are the soul of the nutrient kingdom.
The Problem with Synthetic Nutrients
When a supplement is synthetically derived, it often requires many stages of chemical processing in order to imitate its natural counterpart[1]. Even though the synthetic nutrient(s) looks similar to its natural cousin, it differs significantly in the way it performs inside a living organism, in this case you! One of the major debates regarding synthetic vs. naturally derived (from real fruits, vegetables and herbs) vitamins is in the body's ability to recognize, absorb, and utilize them effectively[2]. Studies suggest that naturally derived vitamins typically offer superior bioavailability, absorption and bio-compatibility compared to their synthetic counterparts[3].
For example, let's consider Vitamin E. Natural Vitamin E (d-alpha-tocopherol) has been shown in studies to be more bioavailable, safer, and retained longer in body tissues than its synthetic form (dl-alpha-tocopherol)[4]. Similarly, research indicates that the natural form of Vitamin C (L-ascorbic acid) has a higher bioavailability than its synthetic equivalent (ascorbic acid)[5].
Folic Acid – Far from Natural
To further explain the difference between natural and synthetic versions of vitamins, let’s take a look at folate or vitamin B9, which is crucial for DNA synthesis and repair, cell division, and growth, especially during pregnancy and infancy. The synthetic form of folate is folic acid. Ongoing research suggests the possibility of negative health effects through continuous supplementation of this synthetic form[6]. In order to understand why, let’s look at how each form is metabolized. The natural form, folate is readily absorbed and used by the body as it is easily converted into its active form, 5-methyltetrahydrofolate (5-MTHF), in the digestive system before entering the bloodstream[7].
5-MTHF is the predominant form of circulating folate and is responsible for performing many of the key metabolic functions of folate, including acting as a methyl group donor in the process of DNA methylation[8], which is fundamental to our overall wellbeing – especially as it pertains to cancer prevention, as proper methylation is required to protect the cells from mutations.
Folic acid requires a more complex metabolic process. It must first be converted to 5-MTHF in the liver or other tissues by an enzyme called dihydrofolate reductase (DHFR)[9]. This process is often slow, metabolically taxing, and inefficient in humans[10], potentially leading to unmetabolized folic acid circulating throughout the body[11].
While the long-term effects of unmetabolized folic acid are still under research, there are concerns about potential health implications. Some studies suggest that high levels of unmetabolized folic acid could disrupt natural folate metabolism[12], interfere with immune function[13], mask vitamin B12 deficiency[14], and increase the risk of certain cancers[15].
Turning Poison into Vitamins
Our bodies have evolved over thousands of years to efficiently absorb and utilize the nutrients locked in real food. While some synthetic supplements have their place, particularly for those with specific nutritional deficiencies, nutritional biochemistry indicates; their biochemical keys just don’t fit properly into our cellular locks. Think of nutrients found in nature as original keys that are made by a lock manufacturer (in this case our cells). These biological keys fit perfectly and always work as expected.
On the other hand, synthetic nutrients, made in a laboratory as opposed to a plant, are like poor copies of the original key. While they may still be able to fit in the lock, they don’t seem to work as smoothly and efficiently as the original. In other words, synthesised nutrients are not designed to replace the broad spectrum of nutrients found within real foods.
One more important example to share is Vitamin B12. Vitamin B12 deficiency is quite common these days[16] and can lead to a range of symptoms such as fatigue, weakness, constipation, loss of appetite, weight loss, and neurological changes. If left untreated, it can result in serious health issues including anemia and nervous system damage. Certain populations are at an increased risk for deficiency, such as older adults, those with gastrointestinal disorders, people who have undergone gastrointestinal surgery, vegetarians, vegans, and those with conditions affecting nutrient absorption such as pernicious anemia or celiac disease[17].
Even though individuals at risk for B12 deficiency should have their levels monitored closely, most supplement recommendations—and the variety most widely occurring in supplement form—are as far from natural as they come. Cyanocobalamin, is the most common form of vitamin B12, however most have no idea it is synthesised directly from a well recognized poison - in this case, cyanide[18]. Cyanocobalamin is synthesized in lab with the aid of cyanide and cobalt[19]. Even though cyanide is recognized as a poisonous substance, the amount used to create the synthetic version of B12 is extremely low and not exactly life threatening[20].
However, whether a “so-called” supplement will harm you or not, how many of us would consume it if we knew there were healthier food-derived forms of the same nutrient available? In case you’re wondering, the natural form of B12 found in food is known as methylcobalamin[21].
Nature Always works in Synergy
As alluded to at the beginning, in nature, nutrients often coexist in a state of synergy and do not seem to exhibit the same functionality once isolated[22]. To illustrate this, let’s look at vitamin E again, which naturally occurs in eight different forms (called isomers): four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta)[23]. When you provide the body with only one form, such as alpha-tocopherol, you run the risk of causing a cellular imbalance due to the absence of the other seven isomers[24]. Research seems to support the theory that the full family of vitamin E forms may be necessary for optimal health and that high intakes of only one form (i.e., alpha-tocopherol) may inhibit the absorption or function of the other vitamin E forms[25].
The same can be said for our other previous example, vitamin C. Vitamin C rarely, if ever, exists in isolation when found in a natural food source. Instead, it is often accompanied by a host of bioflavonoids, which are known for their ability to enhance the absorption and medicinal value of vitamin C[26]. Bioflavonoids, including rutin, quercetin, and hesperidin, have been found to improve the bioavailability of vitamin C and potentiate its antioxidant capacity[27]. So the research seems to affirm that consuming nutrients like vitamin C in their isolated (and often synthetic) form might not be nearly as beneficial to the body, and may potentially cause imbalances, especially when compared to nutrients derived from a natural food matrix.
In conclusion, the synthetic derivation of supplements requires complex chemical manipulations, and are almost always found in isolated forms the body has great difficulty in recognizing and therefor using. Remember the principle: real food first, supplements second. Regularly consuming a diet rich in whole foods not only provides a complex matrix of nutrients but also beneficial compounds like fiber and phytochemicals that supplements may lack. If you do supplement, be aware of what you're consuming and choose forms closest to what nature intended, preferably coming directly from real organic fruits and vegetables.
Humic and fulvic acids are organic compounds and the often unsung heroes of the earth[1]. These substances are quite literally the end products of decomposed organic matter, primarily coming from plants. Over millions of years, relentless cycles of growth, decay, and nutrient recycling create these ancient acids, turning them into nature's most potent repository of nutrients.
The longevity of this process is integral to the nutrient density of humic and fulvic acids. Their capacity to retain and release nutrients renders them invaluable to soil fertility, and correspondingly, the nutritional density of the foods we consume. In other words, the longer these humic and fulvic acids are left to cure, the more potent the nutrients they contain.
The Lost Minerals
Trace minerals play pivotal roles in our physiology, serving as catalysts for countless biochemical reactions[2]. Indeed, trace minerals are microscopic cornerstones upon which the monument of human health is built. Each mineral plays like a separate instrument in a biochemical symphony that reverberates through our cells, tissues, and organ systems. Every mineral plays its tune in harmony with all the other minerals, not one more important than the other, influencing our overall health outcome. The problem is, despite the fact that the human body requires dozens upon dozens of trace minerals, many of them are now deficient in our souls, especially the following three, selenium, zinc and chromium.
Selenium is a trace mineral that quietly maintains the performance of our body's antioxidant defenses[3]. Central to this role is selenium's involvement in the recycling of glutathione, often hailed as the body's master antioxidant[4]. Antioxidant enzymes like glutathione peroxidase, for instance, cannot function without selenium's input[5]. Glutathione on its own is defenceless against the onslaught of toxins and free radicals, unless it is chemically converted to its reduced form (GSH). By facilitating the conversion of GSH to its oxidized form, selenium supercharges this antioxidant so it can neutralize harmful free radicals and then once again recharge, ready for its next assignment[6]. Thus, like the lighthouse keeper who ceaselessly reignites the beacon in the face of relentless waves, selenium guards our cells against the relentless onslaught of oxidative stress[7], and without it, we would age like a raison in the sun.
Zinc, another trace mineral, elegantly choreographs a ballet of hormones while simultaneously bolstering our immune defenses[8]. Found within every cell, it stimulates the activity of over 300 enzymes that govern countless biochemical reactions, including hormone production and messaging along the central nervous system[9]. Zinc is also fundamental in immune health, moderating inflammatory responses and fortifying the protective barricades erected by immune cells[10]. Studies suggest that zinc deficiency can result in impaired immunity, rendering us more susceptible to infections[11]. Thus, without sufficient zinc, there would be no hormonal harmony and our immune systems would come to a screeching halt[12].
Last but definitely not least, is the trace mineral chromium. Chromium conducts the pivotal metabolic process of glucose utilization[13]. Like a master locksmith, chromium enhances the ability of our metabolic hormone, insulin to effectively unlock cells, allowing glucose to enter and be transformed into energy[14]. Chromium's importance is underscored by research indicating that its deficiency can lead to impaired glucose tolerance, a precursor to obesity and diabetes[15]. Thus, chromium, in its silent vigil, helps keep the intricate machinery of our metabolism well-oiled and functional[16].
These trace minerals' roles in human health is a testament to the intricate complexity of our bodies' biochemical landscapes. And this, perhaps, is a poignant reminder that the unnoticed, the unseen, and the microscopic, too, carry profound implications for our lives. Nothing could be closer to the truth when referring to trace minerals.
Unlike macronutrients, our bodies cannot store these vital micronutrients, underscoring the need for daily replenishment. Most minerals, are labeled 'inorganic.' Yet, in the world of nutritional biochemistry, a caveat exists: humic and fulvic minerals. These are the only exception to the rule, as humic and fulvic acids take inorganic minerals from the ground and incorporate them—organically-binding them—into complexes within plant cells, which significantly enhances their bioavailability and safety[17]. Some humic and fulvic acid reserves contain upwards of 77 trace minerals in their highly effective organic form, acting as nature's unparalleled multi-mineral supplement.
Nutrients Galore
The repertoire of humic and fulvic acids extends beyond minerals. They are also brimming with a host of other nutrients, including but not limited to; vitamins (9), amino acids (17), antioxidants, and polyphenolic compounds[18]. Collectively, these contribute to a wide array of health benefits, from bolstering immunity and enhancing energy production to combating oxidative stress and supporting healthy detoxification.
Synergy is the Key
In the realm of nutrition, isolating compounds can sometimes fall short of delivering optimal health benefits. This is where the 'nutrient synergy' model in nature shines. Humic and fulvic acids work synergistically, complementing and enhancing each other's benefits[19]. Thus, a combination of both (humic and fulvic acids) provides a more potent, comprehensive nutrient profile than either alone. These organic acids are naturally found within a 30% humic acid to 70% fulvic acid ratio, so it is best to stick as close to this ratio as possible.
Know the Source
The extraction of humic and fulvic acids should ideally exclude harsh chemicals, relying instead on natural water extraction techniques. A concern in the industry is the sourcing of these acids from multiple suppliers worldwide, primarily China, where product consistency and safety may be compromised. Issues such as heavy metal contamination underscore the need for rigorous third-party lab testing[20].
Enter LeafSource® Humic-Fulvic Acid Complexes. Extracted from a proprietary reserve in the Southeastern United States, LeafSource® guarantees product consistency and safety, as they have for the past 20 years. Their humic and fulvic acid products are 100% filtered water extracted and undergo stringent third-party verification, providing consumers with a reliable choice, not to mention their 100% satisfaction guarantee.
Conclusion
The importance of humic and fulvic acids as nutritional supplements cannot be overstated. Their rich, synergistic blend of trace minerals and other nutrients delivers a potent health boost that mirrors nature's wisdom. For a daily nutritional lift that's millions of years in the making, consider supplementing with a high-quality humic-fulvic acid complex, like LeafSource®.
References:
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Brad King, MS, MFS
It’s a primal, potent force hidden in the heart of your cells, humbly tucked away in the very marrow of your being. This force, thermogenesis, may hold the key to unlocking long-lasting fat loss. For those of you who may be new to this term, thermogenesis is the process by which the body generates heat energy by burning fat.
The linchpin in this bioenergetic process is a remarkable cell type known as brown fat. Unlike its better-known counterpart, white fat, which stores energy, brown fat is a veritable metabolic furnace that creates energy by literally incinerating your body’s fat stores. This fat burning ability lies in the extraordinary amount of tiny metabolic engines called mitochondria that are present within these cells. Mitochondria are responsible for most of your energy production, through a metabolic process known as 'oxidative phosphorylation', the process of making energy from food and oxygen, the byproduct of which is heat production[1].
Fat Burning Starts in Your Head
The remarkable journey of thermogenesis begins in the brain, more specifically in the hypothalamus, an integral part of the body's thermostat. The hypothalamus, upon sensing low body temperature, sends signals to the brown fat cells to start producing heat[2]. This process of heat production, or thermogenesis, not only helps keep the body warm, but also prompts weight loss by tapping into our fat reserves.
Thermogenesis reaches beyond just weight loss. By reducing fat stores, it may potentially reduce the risks of conditions such as heart disease and diabetes. It also offers the promise of elevating basal metabolic rate, which determines how effective your body is at burning calories, potentially making it easier to maintain weight loss over time[3]. Now, armed with this knowledge, how can we harness this magical thermogenic advantage? Here are five effective ways:
Capsaicin, the active component in cayenne pepper, is a potent thermogenic agent. It essentially tricks your body into a mild stress response, raising body temperature and thereby inducing thermogenesis[4]. This not only stokes your metabolic furnace, but it also can help regulate satiety and decrease caloric intake. Try taking a cayenne pepper supplement of at least 40,000 HU’s (heat units) with meals.
Exercise, particularly high-intensity cardio, has the potential to dramatically increase your metabolic rate and stimulate thermogenesis for hours after the exercise is over[5]. During these vigorous activities, your muscles' energy demand surges, and the body starts burning fat for fuel, sparking the production of heat (you guessed it, through our old friend thermogenesis). Plus, regular exercise can increase the amount of brown fat and enhance its activity, further promoting thermogenesis[6].
Intermittent fasting, specifically the 16/8 method (16 hours of fasting followed by an 8-hour eating window), has been shown to upregulate thermogenesis. By prolonging the fasting period, the body depletes glucose reserves and is prompted to burn fat for energy, once again triggering heat production[7].
Exposure to cold temperatures can activate brown fat to produce heat in order to maintain body temperature[8]. Regular cold showers, swimming in cold water or submerging your body up to your neck in an ice-cold bath, may be extremely uncomfortable, but it is an invigorating way to boost your thermogenic engine. Your brain will do everything to allow you to survive, and when exposed to cold for short durations (a few minutes), your body kicks into survival mode and triggers the hypothalamus into heating your body’s temperature through thermogenesis.
Reducing carbohydrate intake leads the body to rely more heavily on fat for energy, which in turn stimulates thermogenesis[9]. This shift forces the body to prioritize burning fat stores for energy as opposed to glucose from carbs. Your body is designed to take the path of least resistance when it comes to survival, so if you continuously fuel it with carbs, it will happily leave your fat stores bloated and lazy.
Harnessing the power of thermogenesis means embracing a complex dance of biology, lifestyle, and personal choice. By integrating these five steps into your daily routine, you'll be well on your way to unlocking the body's natural furnace, contributing to long-term weight control, and enjoying a healthier life.
About Brad King
Brad King is an award-winning nutritional researcher, performance nutritionist, product formulator and author of 12 books – 3 of which are international bestsellers. He was a guest professor at the Naturopathic Medical college, in Vancouver for 3 years and is recognized as one of Canada’s most sought after authorities on nutrition, obesity, longevity and men’s health.
Brad was inducted into the prestigious Canadian Sports Nutrition Hall of Fame in 2003, awarded with the Best in Canada Award for Health Motivator, Educator and Public Speaker in 2010, and in 2019 was presented with the National Nutrition Hall of Fame Award.
References
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Brad King, MS, MFS
In the buzzing hive of our modern existence, the thunderous hum of stress is often a dominant sound. Underlying our perception of reality, it ripples into physiological distress, hijacking the harmony of our bodies and minds. Indeed, the body, much like a finely tuned orchestra, interprets stress as conflict, leading to the production of powerful, but often problematic hormones called glucocorticoids, the most powerful of which is, cortisol[1].
Imagine this; you are walking home late at night and decide to go down an alleyway as it’s the fastest route. Suddenly, a guy jumps out from behind a dumpster, swinging a hunting knife and starts chasing you. Even though you eventually make it to safety, your body goes through some interesting biochemical checks and balances. Like the above scenario, when you are feeling stress, your system responds as if it’s under attack, releasing loads of cortisol to help you free up your energy reserves so you can either fight or run (Fight or Flight). When you are constantly worried about things – whether real or perceived –your body responds by creating a constant tide of this powerful hormone (cortisol)[2].
In controlled doses, cortisol is beneficial, mobilizing energy reserves to handle immediate threats. But when exposure is prolonged, it’s akin to an orchestra playing the same grating note over and over – creating an environment of discord and eventual burnout[3].
Adaptogens
Enter adaptogens, the maestros of harmony in the symphony of our body. These plants and herbs, gifted by Mother Nature herself, help modulate our responses to stress, gently guiding the body back towards balance and calmness[4].
Unlike stimulants such as caffeine that energize by depleting our reserves (borrowing energy from our own tissues like muscle), adaptogens offer sustained vitality without the exhausting crash. And unlike many pharmaceuticals riddled with side effects, they provide holistic support without the burden of unwanted complications[5].
Topping the adaptogen charts is an incredible plant called Ashwagandha, often hailed as the king of this regal group. Native to the Indian subcontinent, this plant has been the cornerstone of Ayurvedic medicine for centuries[6]. A modern resurgence of interest has led to an explosion of research around its potent anti-stress properties, with evidence suggesting its effectiveness in mitigating anxiety, reducing excess cortisol and improving cognitive function[7].
Not all Created Equal
However, a word of caution - not all Ashwagandha supplements are born equal. Their efficacy hinges upon the presence of active substances, namely withanolides. Many commercially available supplements contain primarily root extracts, offering no more than 5% of these compounds responsible for Ashwagandha’s glowing reviews[8].
In contrast, a research-proven form of Ashwagandha called Sensoril® is designed around the principles of nature, and nature always works best in synergy. Sensoril® Ashwagandha is unique, as it is extracted from the whole plant – root and leaf, at it boasts an impressive 10% concentration of active withanolides[9], making it double the strength of most other forms. Much like a symphony reaching its crescendo, the synergy between different parts of the plant elevates its restorative properties, creating a wholesome adaptogenic experience.
Ashwagandha’s Best Friends
Yet, the potential of Ashwagandha can be taken to the next level by complementing it with two other adaptogens; Panax Ginseng, and Cordyceps mushroom extracts, as these natural wonders help supercharge its effects[10].
If you do decide to use Panax Ginseng with Ashwagandha, make sure it contains 7% active ginsenosides, as most ginseng supplements only contain 4% or less. Also, make sure any mushroom extract is organic, in order to ensure there are no pesticide residues in the finished product. As the rule goes, the sum is always more powerful than the individual parts – a symphony always outshines a solo.
Dosages
According to studies, the recommended dosage for Ashwagandha is between 125-250 mg/day taken with or without food. Once again, it is best to use a research-proven form of Ashwagandha such as Sensoril®, as there is painstaking quality control that is adhered to, as well as product consistency from batch to batch.
So, what's the buzz about Ashwagandha? It's the maestro that can conduct your body's symphony back to harmony, mitigating the discordant notes of stress. With the right formulation and synergistic companions, it presents a natural, sustainable way to restore balance and cultivate resilience in our increasingly harsh world.
References:
[1] Miller, G. E., Chen, E., & Zhou, E. S. (2007). Nature Reviews Immunology, 7(3), 194–204
[2] McEwen, B. S. (1998). New England journal of medicine, 338(3), 171-179
[3] Chrousos, G. P. (2009). Nature reviews. Endocrinology, 5(5), 253–261
[4] Panossian, A., & Wikman, G. (2010). Pharmaceuticals, 3(1), 188–224
[5] Panossian, A., & Wikman, G. (2009). Journal of ethnopharmacology, 125(3), 380-394
[6] Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Alternative Medicine Review, 5(4), 334–346
[7] Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Journal of Dietary Supplements, 14(6), 599–612
[8] Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., … & Vaidya, A. B. (2012). Journal of Ayurveda and Integrative Medicine, 3(3), 111–114
[9] Auddy, B., Hazra, J., Mitra, A., Abedon, B., & Ghosal, S. (2008). Journal of the American Nutraceutical Association, 11(1), 50–56
[10] Lee, S., Rhee, D. K. (2017). Journal of Ginseng Research, 41(4), 435–443
]]>Brad King, MS, MFS
Revamp your fitness regimen with these comprehensive steps that promise improved post-workout recovery, aiding you in achieving your goals, whether they include muscle growth, weight reduction, or alleviating muscle tension. An effective post-workout routine is key to enhancing workout results, maintaining consistent energy levels, and rejuvenating yourself, making your fitness journey more enjoyable.
The following guide will walk you through ten crucial steps for optimal recovery and amplified outcomes. So if you’re ready to learn how to avoid the pitfalls of overtraining and improper recovery methods, let’s get started!
Fundamental Guidelines
Hydrate Effectively
It’s imperative to adequately replenish your fluid intake following an intense workout session. Proper hydration enhances muscle elasticity, aids in strength building, and mitigates muscle tension.
Try to consume a minimum of 16 ounces of water or healthy beverages like green tea, black tea, coconut water. Low-sugar sports drinks can sometimes be effective, as they provide vital electrolytes like potassium and sodium that can prevent and ease muscle cramping. An even better option would be using humic and fulvic acid complexes to deliver organically-bound trace minerals to the cells.
Make sure to steer clear of overly sugary, caffeinated, or alcoholic beverages as they can often contribute to dehydration.
Snack Smart
Your muscles have a limited timeframe to suck up energy stores that will go to muscle recovery instead of being dumped in your billions of fat cells. Make sure to consume a nutritious snack or meal within 45 minutes post-exercise (protein shakes are a great option during this vital window). Incorporate foods low in sugar but rich in complex carbohydrates like berries and don’t forget to add plenty of high-quality proteins during this time.
Carbohydrates help to replenish glycogen reserves, fueling up your energy stores. Proteins aid in muscle recovery by providing essential amino acids required for muscle repair and regrowth.
Prioritize Cooldown
It’s important to end your workouts with a cooldown phase to help flush your muscles and bring your heart rate to its natural resting rate. This also prevents the pooling of blood in your lower extremities, which could lead to dizziness or light-headedness.
Stretch it Out
Make it a habit to include a stretching routine after your workouts while your muscles are still warm. Stretching helps elongate muscles, relieve tension, enhance flexibility, and prevent muscle soreness. It also improves mobility, relaxes muscle tissue and ligaments, which further encourages muscle recovery.
Get Cold
Taking a cool or cold shower after a workout helps promote healing, inhibits inflammation, and alleviates muscle tension. An ice bath or ice-cold shower may also help alleviate muscle soreness and inflammation, not to mention (even though I am) aiding in a restful sleep, which is one of the limiting steps to proper muscle recovery.
Active Rest
Even on your off-days, indulge in light exercises like walking, swimming, or yoga. These active recovery activities can prevent lactic acid accumulation, stimulate overall circulation for better blood flow, and even facilitate removal of cellular debris. Moreover, they enable the targeting of diverse muscle groups and promote different forms of muscle utilization.
Maximizing Your Muscle Development
Protein is Key
Protein-rich foods like grass-fed milk, unpasteurized cheese, grass-fed yogurt, organic free-run eggs, grass-fed meats, game meat, fish, and whey protein, are crucial for muscle repair and growth.
Select Carbs Carefully
The right carbs can work well with quality proteins, to help your overall recovery process. Avoid simple carbs and sugars like white flour, cornmeal and all processed cereals and think more in terms of organic berries, leafy vegetables, sweet potatoes, quinoa, and legumes.
Supplement Intake
Supplements like humic and fulvic acid complexes, creatine, grass-fed whey protein, branched-chain amino acids (BCAAs), and beta-hydroxy methylbutyrate or (HMB) can enrich your diet and support muscle growth where it counts most.
References
Harvard Health Publishing. (2018). The importance of stretching. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
Aragon AA, Schoenfeld BJ. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
American Council on Exercise. (2018). Active recovery: why you should keep moving even when your muscles are in pain. https://www.acefitness.org/education-and-resources/professional/expert-articles/7193/active-recovery-why-you-should-keep-moving-even-when-your-muscles-are-in-pain/
Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Post-workout recovery, muscle recovery, hydration, active rest days, cooldown, muscle growth, protein intake, weight reduction, balanced meals, stretching, easing muscle soreness, cold shower, ice bath.
]]>1) Avoid processed foods: Processed foods are often high in sugar, refined carbohydrates, and unhealthy fats, all of which can contribute to the formation of AGEs.
2) Cook with low-heat methods: Cooking at high temperatures can lead to the formation of AGEs in food. To reduce the formation of AGEs in your diet, try cooking with low-heat methods such as steaming or poaching.
3) Choose lean protein sources: Reducing the intake of high-fat animal proteins can help to reduce the formation of AGEs in the body.
4) Consume natural anti-glycation compounds: There are several natural compounds that can help to combat the formation of AGEs, some of the best of which are; humic-fulvic acid complexes, spices, carnosine, benfotiamine, and pyridoxamine.
References
What is not a myth, is the science surrounding the hormone insulin, and how elevated levels of this hormone are well documented to increase biological aging. As almost all hormones decline after the age of 30, only a few actually increase and insulin is one of them. Since high insulin levels are synonymus with premature aging, it stands to reason that substances – pharmaceutical or natural – that keep this hormone in check, can also impact aging in a positive manner.
A Diabetic Drug that Makes Us Younger?
Metformin is a well-known oral medication used to treat type 2 diabetes. It works by decreasing the amount of glucose produced by the liver, all the while improving insulin sensitivity in muscle and fat cells. By lowering blood sugar levels and improving insulin activity, metformin is used by millions of diabetic patients around the world. However, in recent years, there has been a growing interest in using metformin as an antiaging medication, albeit in low doses. By controlling blood sugar and insulin levels, it is postulated that metformin may potentially extend lifespan and delay the onset of age-related diseases. It's interesting to note that many type 2 diabetics who take the drug, also seem to live longer than those who don’t.
Metformin seems to work its antiaging magic by impacting a cellular pathway called AMPK (AMP-activated protein kinase) pathway. AMPK is a cellular energy sensor that plays a crucial role in regulating metabolism and promoting longevity. When activated, AMPK increases energy expenditure as well as reducing body fat. AMPK also decreases the production of glucose and fatty acids in the liver. This leads to improved insulin sensitivity, lower blood sugar levels, and reduced oxidative stress, all of which are associated with aging and age-related diseases.
Metformin activates the AMPK pathway by inhibiting an enzyme called complex 1 in the mitochondria (where energy is released within the cells). This leads to an increase in the level of AMP, which activates AMPK and triggers the above-mentioned metabolic changes.
Too Good to Be True?
While metformin seems to be a promising antiaging drug, it is still a prescription medication and comes with risks and side effects. The most commonly reported side effects include nausea, diarrhea, and abdominal discomfort. In rare cases, it can also cause a dangerous condition called lactic acidosis, which can be life-threatening. Furthermore, metformin can interact with other medications and may not be suitable for everyone, particularly those with liver or kidney problems.
Berberine A Natural Alternative
Berberine is a natural compound found in several plants, including barberry, goldenseal, and Oregon grape. It’s been used in traditional Chinese medicine for thousands of years and has been shown to have a similar mechanism of action to metformin, but without the risks and side effects.
Berberine also works by activating the AMPK pathway, leading to improved insulin sensitivity, lower blood sugar levels, and reduced oxidative stress. Aside from its antiaging effects, berberine has also been shown to have potential benefits for weight management, cardiovascular health, and reducing the risk of certain types of cancer.
How to Take Berberine for the Best Results
Berberine is available as a natural supplement, which can be taken orally. The most effective times to take berberine are 15 to 20 minutes before a meal high in carbohydrates. This is because it helps control blood sugar levels and prevent spikes in insulin levels that can occur after consuming a high-carb meal.
The recommended dosage for berberine varies depending on the individual and the specific health goal. However, a commonly used dose is 500 mg, taken two to three times per day. It is important to talk to a healthcare professional before starting a berberine supplement, especially if you have a pre-existing medical condition or are taking any other medications.
The one drawback with berberine is it is difficult to absorb, which is why it is best taken along with humic-fulvic acid complexes. Humic and fulvic acids have an incredible ability to increase the absorption and delivery of other compounds when taken at the same time. Aside from this, humic and fulvic acids deliver their own antiaging benefits, by further increasing cellular energy production while delivering 77 organically bound trace minerals to the cells.
Conclusion
While metformin has shown promising results, it also comes with risks and side effects. Berberine is a natural alternative that works in a similar way, without the risks associated with a prescription medication. By taking berberine along with a humic-fulvic acid complex 15 to 20 minutes before meals, you can positively affect the way your body deals with blood sugar and insulin levels.
References
IF 101
IF is a dietary strategy in which a person avoids the intake of food for many hours each day. The actual time varies depending on a person's goals, individual needs and health profile, however research indicates that most health benefits occur during a fasting period of at least 14 hours each day, and optimally 16 hours or more. As an example, this would equate to a person ending their last meal at 7PM each night and starting their first meal of the day at 11AM the next morning. So, in effect, you would be eating for a time period of 8 hours each day.
Many people begin IF for weight loss, as there is often a calorie deficit experienced with this type of program, but the real benefits in terms of weight loss actually come from IF’s ability to control excess blood sugar levels. Every time we eat—especially high carbohydrate foods—we experience elevated blood glucose, which places our bodies into a fat storage mode for many hours afterwards.
When we fast, our bodies shift from using glucose as its primary energy source to releasing and burning stored fat. Fasting allows insulin levels to drop, and when the body is in a fasted state long enough, the body enters a state of ketosis, where stored fat breaks down into fatty acids, which are then transported to the liver and converted into ketone bodies (beta-hydroxybutyrate, acetoacetate, and acetone), which can then be used as a healthy form of energy for the body and brain.
Obviously weight loss (coming primarily from our fat stores) is a great reason for many to start IF, but IF has the ability to increase our overall health in many more ways than trimming our waistlines. For instance, research suggests that IF can also improve our cellular health, and the promotion of biological longevity.
IF seems to attain better health by activating a process known as autophagy. Autophagy is the body's natural cleansing process in which old, worn or damaged cells are broken down and removed from the body. Autophagy is necessary for optimal health, and has been shown to exert numerous health enhancing effects, help us look and feel better and even reduce the risk of chronic diseases such as cancer, Alzheimer's, and Parkinson's.
Aside from enhancing ones health profile through autophagy, IF has also been shown to increase the production of one of our most powerful pituitary hormones called human growth hormone (HGH), which has documented anti-aging properties and is responsible for better skin, bone, muscle mass, enhanced sleep cycles and also fat loss.
Finally, IF has also been shown to help lower the incidence of metabolic disorders like type 2 diabetes and heart disease by improving overall insulin sensitivity, and lowering blood pressure and cholesterol.
Brad’s 5-step plan for getting started with intermittent fasting
To summarize, IF is a dietary approach with numerous health benefits, including weight loss, improved cellular health, and biological longevity. It is possible to reap the benefits and improve overall health and wellness by following a healthy and well-planned IF program.
References
What the Heck are Spike Proteins?
Spike proteins are specialized proteins that are found on the surface of viruses. It is believed that these proteins enhance a virus's ability to infect host cells by binding to specific receptors on the host cell's surface. The protein responsible for the SARS-CoV-2 virus, which causes COVID-19 is called an S spike protein.
This S protein is how the virus binds to the ACE2 receptor on human cells. Without it, the virus would not be able to enter a healthy cell, transmit its genetic components and replicate to cause an infection. The S protein is quite attracted to the ACE2 receptor, which explains why the virus has such an easy time infecting human cells.
Aside from the actual infection that causes the flu like symptoms, recent research suggests the spike proteins may also be one of the main reasons that some people experience further health complications associated with COVID-19. For instance, the spike protein can cause an exaggerated immune response (autoimmunity) in some people, which can lead to advanced complications. One of these complications is lung inflammation, which often leads to acute respiratory distress syndrome (ARDS).
Some COVID-19 infections have been known to lead to the formation of blood clots (leading to blocked arteries), which again is believed to be due to the spike proteins and their ability to bind to blood platelets and disrupt healthy blood clotting activity.
Even though it is generally accepted in medical circles that spike proteins play an important role in a virus's ability to infect human cells and lead to severe disease, it is important to note that more research is needed to fully understand the role these spike proteins play in the development of COVID-19-related health complications.
Can Nature Help?
Humic and fulvic acids are naturally occurring substances containing the genetic information from ancient rainforests that existed millions of years ago. They are truly miraculous molecules, as they require the perfect ratio of beneficial microbes called soil-based organisms (SBO’s) to be formed. These SBO’s are the probiotics of the plant kingdom and they are responsible for recycling organic matter that are no longer living. In other words, they are formed as organic matter decomposes over time.
It is important for humic fulvic acids to be consumed as a complex, as these organic acids are found together in nature and nature always works in synergy. These humic fulvic acid complexes contain 77 organically-bound trace minerals, 17 amino acids, 9 vitamins and countless other organic compounds needed for optimal health. They have been shown to have numerous health benefits including but not limited to; increasing energy, modulating immunity, reducing inflammation, joint pain relief, supporting gut health and helping cells detox, just to name a few.
Aside from these incredible benefits, humic fulvic acid complexes have the ability to aid in the removal of spike proteins from the body. Since spike proteins derail the immune systems ability to fight viruses, humic-fulvic acids are incredible anti-viral agents.
Research supports the assumption that humic fulvic acids may be able to assist the body in eliminating these spike proteins. One study showed mice that were fed fulvic acid over a two-week period increased their levels of antibodies capable of combating viruses. Another study indicated that mice given humic-fulvic acid complexes, showed less spike proteins in their bodies, indicating a removal of the spike proteins. This study and others suggest a combination of humic and fulvic acids (humic-fulvic acid complexes) are needed to help the body with virus removal.
Although more research is needed to confirm the effects of humic fulvic acid complexes on spike proteins, the findings of these studies suggest that these natural substances may be exactly what the body needs to rid itself of these spike proteins and other harmful pathogens. If you want to try a supplement that contains humic-fulvic acid complexes, make sure the product is water extracted and comes from a proprietary and tested reserve within North America.
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Brad King, MFS, MS
Immunity is your first-line of defense that helps prevent disease-causing pathogens from causing harm to your body. It is a multi-faceted system and as long as it is given what it needs to function optimally, you should be fully protected.
Your skin is your first defender, as it keeps pathogens from entering the body on contact, followed by mucus, which helps trap the pathogens, stomach acid helps to destroy them, and our sweat creates anti-bacterial components. If all of these areas fail and a threat makes its way into our system still intact, specialized immune cells will be on full alert to directly attack all invaders. Spleen, bone marrow, thymus, and lymph nodes instantly jump into action against disease-causing foreign substances by secreting antibodies[i].
There are also many reasons your immune cells may actually cause harm to your body by overreacting, damaging and even destroying healthy cells. Allergens, inflammation, autoimmune, and immunodeficiency disorders are a few examples. Many other factors can also lower your immunity; like older age, environmental toxins (smoke, dust, pollens, and excessive alcohol), excess weight[ii],[iii], poor diet (lack of essential nutrients), chronic diseases, chronic mental stress, and lack of sleep and insufficient rest.
Making sure to consume all the necessary immune-balancing nutrients in sufficient quantity is required for the healthy and proper functionality of all body cells, including immune system cells. These nutrients include humic-fulvic acid complexes, South African geranium, vitamin C and D, selenium, zinc, humic-fulvic acid complexes, grape seed procyanidins, protein, and plant sterols/phytosterols[iv],[v]. A diet that contains prebiotics (humic-fulvic acid complexes, garlic, leek, onion, asparagus, bananas, etc.) and probiotics (yogurt, kefir, sauerkraut, tempeh, etc.) are also beneficial for optimal immunity.
As you can see, there are many natural substances that can ensure immunity is humming along perfectly, however here are what I call the Fantastic 4:
Selenium is an antioxidant mineral that is found in; nuts and walnuts, fish, beef, poultry, and whole grains – especially organic. It is required in minimal quantities but plays a vital role in metabolism due to its antioxidant nature. Selenium is also part of the most powerful antioxidant enzyme, glutathione peroxidase. According to many research studies, selenium is vitally important for immunity and is helpful in the treatment of many diseases ranging from arthritis to asthma to infertility to dandruff[vi].
Zinc is one of the most powerful immune supportive minerals – especially as it pertains to anti-viral agents. Zinc is found in red meat, oysters, poultry, whole grains, beans, and nuts. It helps the body heal wounds, strengthen the immune system, and support the repair of the body. It is used to treat common colds, respiratory infections, herpes, rheumatoid arthritis, high cholesterol, HIV, ulcer, sickle cell anemia, ADHD (attention deficit hyperactivity disorder), acne, and much more. It’s also used for skin irritation and diaper rash[vii].
Humic-Fulvic Acid Complexes are the end remains of recycled organic matter. When plant matter eventually dies and begins the process of decomposition, humic-fulvic acids are naturally produced. These organic acids transform inorganic rocks (minerals) into organically-bound trace minerals. These minerals are perfectly complexed to the plant cells (they come from), making them the best kind of minerals to consume[viii]. Research supports what’s been understood in natural medicine for 3,000+ years[ix]: humic-fulvic acid complexes can improve immune function and reduce the occurrence of inflammatory diseases (like cardiovascular disease and diabetes)[x]. These organic acids aid immunity by both reducing inflammation when it’s harmful and increasing inflammation when necessary to speed up healing[xi] (also referred to as immune modulation).
South African Geranium is a plant grown year-round (provided there is enough sunlight) throughout Southern Africa. Myriad research indicates this plant—especially its roots—possesses incredible healing power and immune support. In fact, South African geranium is one of the most powerful natural anti-viral plants ever discovered, and has been shown to protect us from viral infections. The powerful roots of South African geranium attack viruses and other pathogens by: 1) reducing the capacity for viruses (and other pathogens) to pass barriers in the body, 2) reducing the capacity for viruses (and other pathogens) to bind to healthy cells, 3) reducing the capacity for viruses (and other pathogens) to replicate, and 4) reducing the capacity for viruses (and other pathogens) to infect new healthy cells[xii].
When it comes to protecting my own personal immunity, I rely on products that contain one or more of these amazing nutrients. My own go-to immune system formulas are as follows:
When it comes to supporting overall immunity, always remember that without a healthy mindset and diet as your foundations, no amount of supplementation will help you. If you are already experiencing symptoms of low or compromised immunity (low energy, weakness, sore throat, congestion, etc.) you may wish to try my go-to supplement suggestions (outlined here), and don’t forget to incorporate lots of healthy liquids. No one loves soup when you’re feeling down more than I, so I wanted to share one of my favorite immune-boosting soup recipes (https://www.savoringitaly.com/immune-boosting-turmeric-chicken-soup/) – ENJOY!
[i] “Nutrition and Immunity.” The Nutrition Source, 27 Jan. 2021, https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
[ii] Childs, C.E., Calder, P.C., Miles, E.A. (2019). Diet and Immune Function. Nutrients. 16;11(8).
[iii] Green, W.D., Beck, M.A. (2017). Obesity impairs the adaptive immune response to influenza virus. Annals of the American Thoracic Society. 14(Supplement 5):S406-9.
[iv] Guillin, O.M., Vindry, C., Ohlmann, T., Chavatte, L. (2019). Selenium, selenoproteins and viral infection. Nutrients. 11(9):2101.
[v] Wessels, I., Maywald, M., Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients. 9(12):1286.
[vi] Griffin, R. Morgan (2021). “Selenium: Benefits, Uses, Side Effects, Dosage, and More.” WebMD, WebMD, https://www.webmd.com/a-to-z-guides/supplement-guide-selenium.
[vii] Griffin, R. Morgan (2020). “Zinc for Colds, Rashes, and the Immune System.” WebMD, WebMD, https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc.
[viii] Mackowiak CL, Grossl PR, Bugbee BG. Beneficial effects of humic acid on micronutrient availability to wheat. Soil Sci Soc Am J. 2001 Nov-Dec;65(6):1744-50. doi: 10.2136/sssaj2001.1744. PMID: 11885604.
[ix] Wilson E., Rajamanickam G. V., Dubey G. P., et al. Review on shilajit used in traditional Indian medicine. Journal of Ethnopharmacology. 2011;136(1):1–9. doi: 10.1016/j.jep.2011.04.033.
[x] Winkler J, Ghosh S. Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. J Diabetes Res. 2018 Sep 10;2018:5391014. doi: 10.1155/2018/5391014. PMID: 30276216; PMCID: PMC6151376.
[xi] Winkler J, Ghosh S. Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. J Diabetes Res. 2018 Sep 10;2018:5391014. doi: 10.1155/2018/5391014. PMID: 30276216; PMCID: PMC6151376.
[xii] Roth M., Fang L., Stolz D., Tamm M., Pelargonium sidoides radix extract EPs 7630 reduces rhinovirus infection through modulation of viral binding proteins on human bronchial epithelial cells. Plos One, https://doi.org/10.1371/journal.pone.0210702
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Despite today’s mainstream diet, which consists largely of carbohydrate containing foods (think bread, pasta, cereal, rice, etc.) to the tune of well over 50 percent of our calories, carbohydrates are not essential nutrients for our body. This is because our bodies have the ability to release carbs from our liver and muscles and also make carbs (glucose) from protein (gluconeogenesis).
But carbohydrates themselves are not the problem when it comes to our expanding waistlines. The real problem lies within the amount and the types of carbs we choose to indulge in. The wrong types of carbs are carbs are overly processed and stripped of their break systems – fiber. When you remove fiber from a carbohydrate, you basically unload the carbs contents too quickly, which becomes a major issue (think removing the skin and pulp from fruit to make juice).
Sugar, Insulin and Your Fat Cells
The average bloodstream of a non-diabetic person only contains about one teaspoon of sugar. Anything ingested over and above this can easily create metabolic mayhem, leading to hypoglycemia (high blood sugar), heart disease and type 2 diabetes and ever expanding fat cells (obesity).
Since your cells only have a limited storage capacity for sugar (roughly 400-500 grams), your master hormone, insulin, needs to take over to make sure any excess sugar gets shuttled out of the bloodstream, fast. Your body’s sugar (glucose) reserves only get completely drained with abstaining from carbs (diet) and intensive and prolonged physical activity, the equivalent of two hours of jogging at a fast pace.
When you consume a high-carb meal, glucose is shuttled to the liver by insulin, converted into triglycerides (storable forms of fat), and stored in the body's 30 billion fat cells. Insulin remains elevated for hours after a high-carb meal, contributing to more and more fat cell expansion. This high insulin response eventually leads to hypoglycemia (low blood sugar) and a false hunger that leads to constant cravings and overeating.
So What to Do?
The only real way to combat excess carb and insulin levels, is to exercise, intermittent fast (for 14-16 hours), reduce your carbs intake and eat higher fiber foods like nuts, vegetables and fruit. High-fiber foods don't impact blood sugar levels nearly as much as low-fiber, processed ones. Low-carbohydrate/high-fiber foods take longer to break down in the gut, resulting in a slower release of glucose into the bloodstream and therefore lower insulin levels.
Luckily, there is a solution - a ketogenic diet. This trendy diet helps to reduce carbohydrate intake and help achieve healthy blood sugar levels. If you want to reduce your risk of these diseases, try keto!
What About Keto?
The Ketogenic Diet is a high-fat, low-carbohydrate diet that is highly effective for weight loss and managing medical conditions like epilepsy. It is also known as the keto diet.
Ketosis is a metabolic condition that develops when glucose is used up as a source of energy in the body and fat is used as a fuel instead. The ketogenic diet may provide numerous health benefits, among these being; a reduction in body fat, increase in energy, better mental focus and even the treatment of various chronic illnesses to name a few.
The primary goal of the Ketogenic Diet is to enter into a state of ketosis, which happens when you reach a blood sugar level where your body can't use glucose anymore because its stores are used up.
When this occurs, your body switches from using energy from carbs (sugar) to burning fat (in the form of ketones) for fuel. This process leads to the fat cells breaking down triglycerides into fatty acids so they can be converted to fuel for energy. As a byproduct of lower blood sugar and higher ketones, you become leaner, more energetic, more mentally focused and less hungry – all bonuses.
Due to the fact that carbohydrate consumption is severely limited on low carb/Ketogenic diets, high-fat, moderate-protein, options are prioritized. If you’re considering this kind of a diet, be ready for some uncomfortable days in the beginning. This means you may have insatiable cravings for carbs, as your body shifts from an addiction phase to a ketogenic phase, which can take 3-4 days to achieve.
References:
https://www.ncbi.nlm.nih.gov/books/NBK537084/
https://www.cdc.gov/obesity/data/adult.html
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
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