Dairy vs Plant Protein

Article by Stefan Burns - Updated January 2022. Join the Wild Free Organic email newsletter!

There are many different types of protein found in nature, but for protein supplements the divide begins at whether the protein is animal or plant based. A protein molecule is made from a long chain of amino acids, and each type of protein has a unique sequence of amino acids. Therefore, the protein chains found in broccoli differ from those found in eggs. As science had discovered the different types of protein, we have started to learn the chemical differences between different types of plant and animal proteins and how they affect the body differently. Proteins differ in their effects on muscle protein synthesis, level of satiety, and immune system response.

For both athletes looking to improve their performance or regular folks trying to look better and live healthier, protein is an important macronutrient to understand and to know how to utilize. The general recommendation for protein intake is 2 grams/kg body-weight, or 1 gram/lb. For a 70 kg (155 lb) individual, that means they should aim to consume 140-155 grams of protein daily for optimal body composition and maximum wellness benefits.

It can be difficult to achieve that target consistently solely from whole and unprocessed foods, especially if you follow a lower protein vegetarian or vegan diet, and protein supplements like shakes and bars can help you meet your daily protein goals. For decades the only protein supplements were dairy based, specifically casein and whey protein, but now plant proteins are more and more popular. Uncommonly used supplemental protein sources like beef and egg proteins will not be discussed. Below we examine the pros and cons of dairy and plant-based proteins so you can understand how to best use either protein source when appropriate.

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Dairy Proteins

Dairy-based proteins, typically derived from cows milk, can be separated into casein and whey proteins. Before whey and casein are separated, they are known as "milk protein", and that's the type of protein Orgain uses in their Grass-Fed Clean Protein Shake (as pictured).

PROS:

• Milk proteins are extremely bioavailable (1), easily absorbed from food sources and then efficiently incorporated into the proteins of an organism's body.

• Milk proteins contain abundant Branched-Chain Amino Acids (BCAA's) (2), the main amino acids responsible for stimulating an increase in muscle protein synthesis (MPS). With all other factors equal, more MPS, more muscle!

• Milk proteins are widely available! Due to the size of the dairy industry, milk, casein, and whey protein can all be had at a relatively inexpensive cost, with different levels of quality from concentrates to hydrolysates all having different price points.

CONS:

• Any food can be allergenic, but dairy-based foods are the most common food allergy (3), and should be strictly avoided if you have a dairy allergy. Likewise, those with a lactose intolerance should steer clear, even from products from like whey isolate which contain virtually zero lactose.

• Dairy protein products are derived from animals and for vegans and vegetarians looking to reduce their animal product consumption, plant proteins are a lower impact alternatives.

Plant Proteins

Plant-based proteins, once a niche product, have dramatically increased in popularity recently. Soy protein, once the plant protein of choice, has recently taken the backseat to newer options such as pea, pumpkin seed, and hemp proteins. The Vega protein drink pictured contains those three plant-based proteins.

PROS:

• Plant proteins are not commonly allergic, with soy protein being the exception (4), and in my experience, it's harder to develop an intolerance to plant-based proteins. For those with sensitive guts and damaged intestinal tight junctions, plant proteins are a better choice until gut health is restored.

• While plant proteins typically contain less protein per gram of product, they also contain more fiber! As it has been shown, fiber is one of the most important variables which determines the satiation value of a food (5), and a plant-based protein drink will stave off hunger longer than a dairy alternative.

• Vegan friendly!

CONS:

• Plant proteins, due to their structural makeup, don't have as pleasing of a texture or taste as dairy derived proteins, and often protein manufacturers add extra sugar, emulsifiers, and stabilizers to plant protein products to make them more palatable.

• Plant proteins aren't as efficiently absorbed as dairy protein, having lower biological values. This means that you'll need to consume more plant protein than dairy protein to ensure you receive an adequate amount of protein for your desired goals.

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Protein Recommendations

To simplify, there are two reasons you would consider buying a protein powder or drink.

1. Your goal is to build muscle and improve body composition as quickly and efficiently as possible.

2. Your want to improve protein intake for overall health and wellness inspirations.

If your goal is #1, and you are not lactose intolerant, then a hydrolyzed whey protein will be the best protein supplement for your goals. Whey hydrolysate empties out of the stomach faster, is absorbed faster, increases muscle protein synthesis the most, and creates the biggest insulin response. Hydrolyzed whey protein is the most anabolic form for protein known. Whey hydrolysate should not be used by those with blood sugar problems.

If your goal is #2, then a plant-based protein is recommended. Soy protein is not recommended because it is allergenic, contains high levels of phytoestrogens, and doesn’t stimulate muscle protein synthesis well. Pea, pumpkin, and hemp seed proteins are recommended instead. These proteins, used individually or together act as a complete protein source, digest easily, stimulate muscle protein synthesis, and come paired with plant fiber.

The best protein source though is from whole unprocessed foods. Protein supplements are a means to an end, not the end destination. Protein drinks should not be your main source of protein. Having a protein drink occasionally is OKAY, but consistent protein drink use is overall more less healthy than eating whole nutritious foods.

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References:

1. Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30.

2. Rafiq S, Huma N, Pasha I, Sameen A, Mukhtar O, Khan MI. Chemical Composition, Nitrogen Fractions and Amino Acids Profile of Milk from Different Animal Species. Asian-australas J Anim Sci. 2016;29(7):1022-8.

3. Milk Allergy Vs. Lactose Intolerance. Food Allergy and Research Education.

4. Soy Allergy. Food Allergy and Research Education.

5. J. Slavin, and H. Green. Dietary fibre and satiety. British Nutrition Foundation.

The Importance of Sleep

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

Sleep is a very important part of everyday life. The prevailing recommendation is that 8 hours of sleep everyday is ideal amount for health and wellness. Less or more than eight hours and negative health implications start to increase. The health effects of sleep deprivation is also well studied fact. Sleep is so important that sleep deprivation studies on rats and dogs have shown that extreme sleep deprivation can be fatal.

Table of Contents:

1. Health Impacts of Sleep

2. The Sleep Cycle and Naps

3. Factors that Influence Sleep

4. Keep Sleep Simple

5. Holistic Sleep Improvement Protocol

6. Sleep is an Advantage, Use it

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Health Impacts of Sleep

Here are some quick facts from the American Sleep Association (1):

• 50 - 70 million US adults have a sleep disorder.

• 37% of 20-39 year-olds report short sleep duration

• 40% of 40-59 year-olds report short sleep duration

• 35.3% adults report < 7 hours of sleep during a typical 24-hour period.

Sleep can take many forms. Most people sleep once a day in a single unbroken event lasting, sleep involves a 5 to 9 hours in length. Others follow a biphastic sleep schedule in which there are two periods of sleep everyday, typically one long and one short. Then there are extreme sleep schedules like those developed by the famous late Buckminster Fuller (which we do not recommend you try). However your sleep schedule is divided, a total of 8 hours of sleep per day is recommended. If you get less sleep than what your body and mind require for restoration every night, then there are some health complications you should be aware of.

In a study of over 100,000 volunteers, researchers observed that cognitive performance is impaired in people who deviate from the recommended 7–8 hours per night (2). A deviation from the 7-8 hours had little impact on short-term memory performance, but reasoning and verbal skills were heavily impaired. Those who self-reported sleeping less than 4 hours per night had lower scores compared to those who slept well, and had similar cognitive performance to people 8 years older then them. In persons sleeping less than 8 hours, reduced leptin and elevated ghrelin hormones were observed (3). This skewed leptin/ghrelin ratio has been found to be responsible for increasing appetite and hunger cravings. In fact, increased body mass index (BMI) was found to be proportional to decreased sleep. Sleeping for less than 7 hours per night conferred a 12% greater risk of death (4).

Without a proper 8 hours of sleep per night you’re more likely to be cognitively older, fatter, and one step closer to death than if you had slept a full eight hours per night. Poor sleep can be avoided through! This article will guide you through the science of why you might be having poor sleep and how to counteract this. At the end there is an action plan you can follow to improve your sleep right away.

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The Sleep Cycle and Naps

Sleep can be broken down into sleep cycles 90 minutes in length. When you sleep for 8 hours, if everything is normal you will go through 5-6 sleep cycles. A sleep cycle can be further broken down into the stages of sleep: Wakefulness, Rapid Eye Movement (REM), Stage 1, Stage 2, and Stage 3.

By Schlafgut - Own work, CC BY-SA 3.0

Stage 3 is slow-wave deep sleep, and slow-wave-sleep is when the body heals and the brain consolidates memories (5). Stages 1 and 2 are short intermediate stages between stage 3 and REM sleep. Rapid eye movement (REM) sleep is when you experience dreams. Having adequate REM sleep every night has shown to be important for how alert, focused, and sharp you are the next day, and less REM sleep puts you at a higher risk of death (6).

While most of this article will focus on why you should get a good eight hours of sleep per night, daytime naps will also be discussed. When sleep deprived, naps can be a quick effective way to mitigate many of the effects of sleep deprivation. Longer naps have a more lasting effect than shorter naps, but the goal should be to resume a normal 8 hour sleep cycle as soon as possible. Keeping in tune with the circadian rhythm is important for many reasons, one of them being that brain waste clearance works better during sleep at night compared to daytime sleeping (7). The process of sleeping is important, but so is when you sleep. With that covered, here are the different types of naps you can take.

15 Minute Nap

If you’re feeling drowsy, fatigued, or have brain fog, a 15 minute nap can have you come feeling refreshed for 1-3 hours afterwards. The secret of the 15 minute nap is that very quickly you can descend into stage 2 sleep (see above). During stage 2 mental performance is increased, and in fifteen you’ll have gotten a mini tune-up, and the effects are immediate (8). A fifteen minute nap is too short to experience sleep inertia (that period of fatigue and drowsiness post sleep), so when you need a quick mental boost take a nap rather than reach for a cup of coffee. Naps used this way to help to improve your sleep and wellness overall.

The 15 minute nap is the best sleep option to utilize when you only have 15 minutes in the near future to catch some rest, and/or you require a cognitive boost right away.

30 Minute Nap

If you have longer than 15 minutes but less than the 90 minutes required for a full sleep cycle, then a 30 minute nap is a better option to improve mental clarity and also remove some physical fatigue. 30 minute naps enhance performance in reaction time and alertness compared to if you didn’t take a nap (9). A thirty minute nap extends your time in stage 2 sleep, improving the benefits compared to a shorter 15 minute nap. Sleep inertia will be slightly higher with a 30 minute nap that a 15 minute nap, but that should only last a few minutes at max.

If you sleep longer for thirty minutes you’ll enter into stage 3 sleep, and waking up from stage 3 sleep carries with it a lot of sleep inertia. It’s best to stick to a thirty minute nap or if you have the time go for a full 90 minute sleep cycle, and nothing in-between.

90 Minute Nap

The 90 minute nap is special because it encompasses one entire sleep cycle, from stage 1 and stage 2 sleep, through stage 3 slow-wave-sleep, and finally to REM sleep. If you need the biggest physical and mental boost midway through the day, a 90 minute nap is the way to go. 90 minute naps will boost performance for up to ten hours (10). The drawback of the 90 minute nap compared to the 15 and 30 minute options are that it creates more sleep inertia. Going through the sleep stages all the way to REM sleep takes one relatively close back to wakefulness though, and the sleep inertia from a 90 minute nap is slightly more than that from a 30 minute nap.

0 Minute Nap (Hypnagogic)

Hypnagogia is the experience of the transition from wakefulness to sleep. Ranging from a few seconds to a few minutes, this transition period takes people from conscious to unconscious experience, and unusual sleep phenomenon such as lucid dreaming, hallucinations, and sleep paralysis can sometimes be experienced during hypnagogia.

A hypnagogic nap is a nap that only lasts for seconds. To experience a hypnagogic nap without having learned to control the hypnagogia state, sit in a chair and hold an object such as a metal ball in your hand and try to fall asleep. Right before you’ll fall asleep, your hand will relax, dropping the ball, waking you up from the hypnagogia state. With practice, the balls will no longer be needed. Visionaries such as Albert Einstein, Benjamin Franklin, Nikola Tesla, Ludwig van Beethoven, Salvador Dalí, Isaac Newton, Thomas Edison, Aristotle, and more all have credited hypnagogic naps with boosting their creativity and insight. I personally can attest to this phenomenon. All of my best ideas and revelations come to me as I straddle wakefulness and rest, and I’ve found that if I transition back to wakefulness instead of sleep after experiencing hypnagogia, I feel rested with my mind firing at max creative capacity.

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Factors that Influence Sleep

There are a many factors that influence sleep, and they range from minor to major in effect. It is important to be aware of these different factors, which range from light exposure to diet, and how they affect the circadian rhythm. The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle. When making changes to improve sleep quality and/or quantity focus on the most encompassing changes that positively effect the circadian rhythm. The methods that are the most effective in improving sleep often require the biggest lifestyle changes, so expect these changes to take time. Patience will be required if you wish to make lasting change and create a lifestyle which supports quality sleep and overall health and wellness.

Below is a list of the most important factors that can influence sleep. At the end of the article is a quick-start guide that will condense this information into actionable steps.

Chemicals: It’s well known that chemicals like caffeine affect sleep, but other chemicals, some of which are naturally produced, can also impact sleep.

Exogenous Sleep Disruptors

• Nicotine - the additive chemical found in tobacco, is a stimulant and disrupts sleep by increasing sleep latency (how long it takes to fall asleep), reduces quality, fragments sleep, and reduces overall time slept.

• Alcohol - a depressant, the more drinks that are consumed before bed, the greater the impact on sleep quality. You might fall asleep faster, but REM sleep (which is mentally restorative) is notably reduced after a few hours.

• THC/CBD - cannabinoids produced from cannabis, THC is a psychoactive chemical while CBD is non-psychoactive. Both promote feelings of relaxation but THC triggers dopamine release.

Exogenous Continued

• Caffeine - a stimulant found in coffee beans and green tea leaves, caffeine promotes wakefulness and releases adrenaline. The half-life of caffeine is ~6 hours, so if you have 100 mg caffeine upon first waking, 18 hours later when it is time to sleep you will still have 12.5 mg of caffeine in your system.

• Theobromine - a stimulant found in cacao, theobromine is very similar to caffeine in its effects.

• Phthalates - chemicals commonly found in plastic products, phthalates are endocrine disruptors and by affecting hormones can disrupt sleep through phenomenon such as hot flashes. Bedding materials commonly degas phthalates.

Endogenous Sleep Influencers

• Dopamine - a naturally produced feel-good neurotransmitter, increases in response to things that bring pleasure, and higher levels of dopamine disrupt sleep.

• Cortisol - a steroid hormone, cortisol peaks in the morning when you wakeup. Cortisol is released by the adrenal glands when stressed, though the overall cortisol release schedule is dependent on your circadian rhythm.

• Melatonin - a hormone primarily released by the pineal gland, melatonin helps regulates the sleep–wake cycle. 

Consistency: More consistent day-night schedules improve sleep quality. The circadian rhythm is based on the light and temperature cycles of the sun, and the further you stray from these natural variations, the more disrupted your circadian rhythm becomes. All the factors in this list affect your circadian rhythm, and therefore your sleep, but what also effects your sleep is how consistent you keep these factors everyday. Changing any factor, whether for the positive or negative creates circadian rhythm volatility, so move the needle slowly, introducing one optimization at a time, and make it a lasting habit.

Sometimes it’s not possible to be fully consistent, such as with jet lack from travel or life events, and in this case do your best to stay calm and reduce the volatility to your circadian as much as you can using the different takeaways that you glean from this list.

Electromagnetic Radiation: The Earth is buzzing with electromagnetic energy, both naturally occurring and now man-made. Little is known on how magnetic fields influence our physiology. Our bioelectrical system is just as developed as any other system in the body like the circulatory system, it’s just not well understood. There is evidence that the frequency and amplitude of electromagnetic fields can impact sleep (11), and if you’re experiencing poor sleep you might consider turning the WiFi routers in your home off ever night and keeping note of your sleep patterns.

I personally have done this and I notice I sleep better with the WiFI router off.

Environment: Environment is a multi-faceted word that means many things. Environment means more obvious factors like temperature and background noise, but environment can also mean more nebulous factors. Maybe you live with other individuals with volatile schedules who are highly stressed and emotional. Perhaps a family pet needs to be let out every night to do their business, or there is temporary construction nearby that starts at 6 am. There are endless ways your environment effects your sleep schedule and quality of sleep, and you can influence these factors to various degrees.

“God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

— Reinhold Niebuhr

This quote is very true as it relates to your sleep environment. Make the changes and optimizations you can in order to sleep better, but remain calm with what you can’t change. Getting stressed or worried about what you can’t change will only make you sleep worse.

Food: Food has a big impact on your sleep. The timing and composition of meals determines your blood sugar levels, which in turn impacts your energy level and brain activity. Depending on what you eat right before bed can have an impact on how well you sleep that night meal right before bed. Fiber increased slow wave sleep and reduced stage 1 sleep (light sleep) whereas sugar and saturated fat increased stage 1 sleep and arousals (12).

When meal timing is kept consistent, the body adapts and the circadian rhythm normalizes, even if the meals are very early or very late. When the timing of meals change, the circadian rhythm shifts and sleep is disrupted (13)

Alcohol is a well known sleep disruptor. As a depressant, a few servings of liquor might help you fall asleep faster, but overall sleep quality will be worse, with REM stages suffering the most (14).

Light: Our existence is light, so it is no surprise to find out that light has a huge impact on sleep. Light is the main input the circadian rhythm bases its calculations off of, and the intensity, wavelength (color), and timing of light all change the response of the circadian rhythm (15). The transition of dim to bright light in the morning induces an immediate rise in cortisol (16), the stress hormone, promoting wakefulness. During the day, blue and green light dominate the sky, promoting alertness through changes in brain activity (17). At night blue light suppresses melatonin production, the sleep hormone, in a dose dependent manner (18). Any light after dark disrupts melatonin production and has an influence on sleep onset and quality (19), it’s just lower wavelength light has the least impact.

Being mindful of all light, and it’s effects on your sleep, is one of the biggest things you can do to positively impact your sleep quality and quantity.

Medications: There is a chance with any drug or medication for one of the side-effects to be sleep disruption. Alpha and beta blockers, SSRI antidepressants, statins, corticosteroids, ACE inhibitors, and diuretics are just some of the drugs which can cause insomnia, daytime drowsiness, decreased REM sleep, nightmares, the list goes on.

Getting good sleep every night is foundational to good health, and every effort should be made to get off medications which impact sleep. Every holistic effort should be taken to return to a healthy lifestyle not requiring any drugs or medications, but that desire has to manifest internally as a deep seated desire.

Pain: It’s no surprise that pain can disrupt sleep, it is something everyone has experienced. Chronic pain can cause regular sleep disruptions, whereas acute pain might only temporarily disrupt sleep. The issue with pain is that it can disrupt sleep, and then the lack of sleep can cause worsening health outcomes, which serve to further increase the pain. It’s a troubling cycle, and to break it pain and anti-inflammatory supplements can be of use. Curcumin, sulforaphane, and CBD are all effective natural anti-inflammatories which can reduce chronic and acute pain depending on their application.

Sex: We know that poor sleep negatively impacts your time in-between the sheets, but how does sex impact sleep? How sex can impact sleep is very individual. During sex, dopamine and oxytocin are released, which can create pleasant feelings which reduce stress, and after sex other hormones like prolactin can cause feelings of relief, relaxation, and sleepiness. These naturally produced chemicals can improve sleep, but for some sex might be too energizing. Likewise, if you’re disrupting your regular sleep schedule by staying up late and being frisky, this will only impact your sleep negatively.

Stress/Anxiety/Depression: Stress and anxiety can deeply disturb your sleep (20), and overtime this can lead to chronic sleep issues. How stress and anxiety affect sleep is similar to the pain-sleep downward cycle. Stress can disturb sleep which can worsen stress and so on. Overtime, or due to other factors, depression can become an issue, which can range from mild to life threatening.

Depression and sleep are closely linked. Decreased REM sleep can exacerbate depression, and depression can lead to insomnia.

Temperature: The temperature of the environment and your body temperature have a big impact on sleep. Finding the right balance between hot and cold is important for sleep quality. When sleep environments are too warm, slow wave and REM sleep are decreased, while wakefulness increases (21). In cold environments, shivering will negatively affect your sleep, but when bundled up the issue is mitigated. The best solution is to sleep in a cool to cold environment and then add warmth to your desired level with bedding materials.

Heat therapy which has many benefits, raises internal body temperatures and can impact sleep. Heat therapy at night (via a bath) while on the decline of the circadian rhythm was found to improve sleep onset, increase the deepest stage of slow-wave-sleep, but decrease REM sleep (22). Typically you don’t want to decrease REM sleep. The same heat therapy done during the incline of the circadian rhythm (think late afternoon) didn’t have any effect on sleep.

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Keep Sleep Simple

As you can tell, a lot of the health factors which disrupt sleep end up feeding their own condition, making it worse and creating a downward spiral. When or before this happens, it is important to intervene with wellness therapies which are proven effective in helping improve sleep, reduce stress, reduce pain, and increase happiness. Unless positive change is inserted into the equation, healing will not occur. Wellness activities as simple deep abdominal breathing or time spent in nature being in awe can change the conversation, getting wellness and sleep back on track.

Countering bad sleep habits with wellness activities is especially important as you can tell there is significant overlap in the categories above. When on a quest to improve sleep quality, it is best not to pick and choose which habits you’ll change and which you won’t. A holistic lifestyle approach is needed, and once normal sleep patterns have resumed, then you can patiently experiment with what minor changes you’d like to try to accommodate.

Native Americans used dream catchers as spiritual tools to give good dreams to those who slept below them. Bad dreams are caught in the webbing and burned in the light of the morning sun.

First, lets lay out desired sleep goals:

1. Sleep schedule in-sync with natural circadian rhythm

2. 8 hours sleep per night

3. Fast sleep onset

4. Reduced disruptions from elevated alertness and wakefulness.

5. Quality slow-wave-sleep

6. Regular REM sleep

7. Upon waking you feel alert and refreshed.

To accomplish the above sleep goals, lifestyle modifications will need to be made. These modifications are done with the best intentions and creating wellness habits out of these tips will positively impact your life given consistency and time. Some of these modifications might go against your established behaviors, so before you start the below program make sure you are 100% committed to improving your sleep. Only if you have a strong innate desire to improve your sleep and be healthier will these changes stick.

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Holistic Sleep Improvment Protocol

1. Establish a hard bedtime 8.5 hours before when you would like to wake up every morning. If you need to be up by 4 am that means bedtime is 7:30 pm. 6 am wake-up means 9:30 pm your head is on the pillow. The extra half hour is a cushion that accounts for the time it takes to fall asleep. You need to be consistent with this. Even if you’re not tired initially, create the habit and go lay in bed. Do you best to make your wake-up in the morning coincide with the rising of the sun.

2. Make the bedroom a place for sleep maybe sex and nothing else. If you have a TV in the bedroom, move it elsewhere. If you charge your phone or tablet on your bed stand, move the chargers to a different room. Actions dictate how we respond in different environments, and if you want the bedroom to be a place where you sleep, then it needs to be a place of sleep and nothing more. Watching TV or being on your phone gives your mind the expectation of alertness and activity in an environment where that strictly shouldn’t be allowed. Removing electronics and bright lights from the bedroom also reduces light exposure and melatonin production will be unaffected.

3. Keep the sleeping environment cool and exposed to the outside temperature, even in some small way. The circadian rhythm is driven by the light and temperature cycles of the Earth and Sun, and the further you remove yourself from the natural world the more your sleep will suffer. This goes for your electromagnetic connection to the Earth too, and being grounded at night can further improve sleep and reduce inflammation.

4. Be conscious of light throughout the day, and when the sun starts to set, all electronics should be put away and not used. The use of electronics 2-3 hours before sleep is strongly not recommended. Bright lights in the house should be dimmed, replaced with hue light bulbs (and set to a low kelvin temperature) or candles can be used. Dim lighting at night is better for your circadian rhythm and melatonin production while also being a more passionate creative environment. I have hue color changing lights and highly recommend them for reducing light exposure at night and also to schedule them to slowly turn on with the sun. They’re a game changer. At night put on some blue blocking glasses to further reduce the effect of having lights on. It might seem like overkill, but at night its very dark outside, and even dim lights affect the circadian rhythm. I use Felix Gray blue blocking glasses and notice if I use them consistently at night I sleep better.

5. Cut the caffeine and other stimulants. Caffeine has a long half-life and drinking a cup every morning builds up a chronic dependence on caffeine to be alert and wakeful. Having any caffeine in the afternoon or evening is a strict no. The occasional cup of coffee or tea isn’t a problem, but don’t make it a habit. Likewise, nicotine and alcohol are obvious sleep disruptors, and for health reasons overall shouldn’t be used at any time other than extremely sparingly. Skip the claw, la croix is a better alternative, and if you are addicted to nicotine, try transitioning off cigarettes to cannabis dry vaporization, a healthier alternative which is easy to stop. The cannabinoids might help you sleep too.

6. Exercise in the morning or afternoon, but not evening. Besides a peaceful walk at night, exercising at night stokes the energy systems of the body to ramp up, releases cortisol, and will delay sleep onset. Exercise and movement is foundational to a healthy life, but not at the expense of good sleep. The best way to make sure you exercise in the morning is to establish a consistent morning routine. Start your morning with a movement flow, yoga, calisthenics, a run or walk, there are so many options, and if you do this you’ll feel great throughout the rest of the day.

7. Start a journal and keep track of your sleep. Recording when you go to sleep, wake up, and sleep quality is a good way to pair your diet, daily actions, and habits to your quality of sleep. If your mind is still spinning before going to bed, committing these thoughts to paper can quiet the storm helping you fall asleep faster.

8. Meditate every day for at least 15 minutes. Meditation is the best way to practice calming your mind, it increases mindfulness, and provides an opportunity to raise your level of consciousness. The act of physically doing nothing might seem counterproductive, but through meditation you can unlock many internal and external secrets and truths that would have remained hidden to understanding. Meditation will impact your life in wide-ranging ways, and it will improve your sleep a lot.

9. Spend time in nature every day, increasing your consciousness of the world around you while also enjoying the mind clearing and emotionally calming benefits. You can practice your meditation during this time, focus on deep abdominal breathing, and feel the stress melt away.

10. Eat a healthy diet rich in fruits and vegetables and don’t eat too close to bed time. Additionally, keep your meal timing consistent so as to not disturb your circadian rhythm. For your last meal, at most 2 hours before bed, have a salad or high fiber vegetable like squash. Change your dietary mindset to not seek out foods you crave but instead the nutrition your body needs. Avoid all sugar before bed.

    To aid the sleeping process, there are some supplements which are known to help. 200-400 mg of magnesium glycinate an hour or two before bed will help improve sleep quality (23, 24), or simply eat 1/4 cup of nutrient-dense pumpkin seeds. 10-20 grams of glycine-rich collagen, or a meal composed of pulses (beans, lentils, chickpeas) which also contain a lot of glycine, before bed will improve sleep onset and quality (25).

11. Drink plenty of water throughout the day. The human body is made up of 70% water, and being in a state of chronic dehydration has serious long term health consequences. Upon waking, drink 24-32 oz pure filtered water and do the same before bedtime. Being dehydrated means your mouth and nasal passages will be more dry, increasing your chance of snoring and waking up with dry mouth. Dehydration will also increase your chances of getting leg cramps at night, an unpleasant and wakeful experience. Drink water everyday to stay healthy, skip the other liquids and aim for a gallon of water daily.

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Sleeping is an Advantage, Use It

It is clear that sleep is a critically important component towards achieving optimal human health, for achieving mental clarity, and for healing your body.

Modern culture doesn’t emphasize wellness, and has yet to fully realize the importance of a well rested 8 hours of sleep. Be cutting edge by going low-tech with your sleeping habits. You’ll experience a calmer mind, less turbulent emotional states, feel stronger and be better rested, and you’ll be less likely to die. Without good sleep you will not age gracefully and experience the quality of life you want.

Updated September 2020

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References:

1. Sleep and Sleep Disorder Statistics. Sleep Association

2. Wild CJ, Nichols ES, Battista ME, Stojanoski B, Owen AM. Dissociable effects of self-reported daily sleep duration on high-level cognitive abilities. Sleep. 2018;41(12)

3. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004;1(3):e62.

4. Cappuccio FP, D'elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010;33(5):585-92.

5. Todorova R, Zugaro M. Isolated cortical computations during delta waves support memory consolidation. Science. 2019;366(6463):377-381.

6. Leary EB, Watson KT, Ancoli-israel S, et al. Association of Rapid Eye Movement Sleep With Mortality in Middle-aged and Older Adults. JAMA Neurol. 2020;

7. Hablitz, L.M., Plá, V., Giannetto, M. et al. Circadian control of brain glymphatic and lymphatic fluid flow. Nat Commun 11, 4411 (2020).

8. Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66.

9. Rosekind MR, Smith RM, Miller DL, et al. Alertness management: strategic naps in operational settings. J Sleep Res. 1995;4(S2):62-66.

10. Gillberg M. The effects of two alternative timings of a one-hour nap on early morning performance. Biol Psychol. 1984;19(1):45-54.

11. Bagheri hosseinabadi M, Khanjani N, Ebrahimi MH, Haji B, Abdolahfard M. The effect of chronic exposure to extremely low-frequency electromagnetic fields on sleep quality, stress, depression  and anxiety. Electromagn Biol Med. 2019;38(1):96-101.

12. St-onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. J Clin Sleep Med. 2016;12(1):19-24.

13. Wehrens SMT, Christou S, Isherwood C, et al. Meal Timing Regulates the Human Circadian System. Curr Biol. 2017;27(12):1768-1775.e3.

14. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-49.

15. Dijk DJ, Archer SN. Light, sleep, and circadian rhythms: together again. PLoS Biol. 2009;7(6):e1000145.

16. Leproult R, Colecchia EF, L'hermite-balériaux M, Van cauter E. Transition from dim to bright light in the morning induces an immediate elevation of cortisol levels. J Clin Endocrinol Metab. 2001;86(1):151-7.

17. Vandewalle G, Collignon O, Hull JT, et al. Blue light stimulates cognitive brain activity in visually blind individuals. J Cogn Neurosci. 2013;25(12):2072-85.

18. West KE, Jablonski MR, Warfield B, et al. Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. J Appl Physiol. 2011;110(3):619-26.

19. Wright HR, Lack LC. Effect of light wavelength on suppression and phase delay of the melatonin rhythm. Chronobiol Int. 2001;18(5):801-8.

20. Al maghaireh DF, Abdullah KL, Chong MC, Chua YP, Al kawafha MM. Stress, Anxiety, Depression and Sleep Disturbance among Jordanian Mothers and Fathers of Infants Admitted to Neonatal Intensive Care Unit: A Preliminary Study. J Pediatr Nurs. 2017;36:132-140.

21. Okamoto-mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31:14.

22. Horne JA, Shackell BS. Slow wave sleep elevations after body heating: proximity to sleep and effects of aspirin. Sleep. 1987;10(4):383-92.

23. Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010;23(4):158-68.

24. Held K, Antonijevic IA, Künzel H, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002;35(4):135-43.

25. Inagawa, K., Hiraoka, T., Kohda, T. et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep Biol. Rhythms 4, 75–77 (2006).

Boron supplementation

Article by Stefan Burns - Updated January 2022. Join the Wild Free Organic email newsletter!

Boron is the fifth element of the periodic table, and trace amounts can be found in the Earth’s crust. Though boron is a trace element, it is critical for a variety of plant and animal metabolic processes. In fact, boron deficiency in plants is a major concern for farmers, being the second most common micronutrient deficiency (1). With boron micronutrient deficiency common in crops, it’s likely that most people are likewise deficient in boron, and that’s a cause for concern.

A quick summary of boron’s effects on health can be best described as Wolverine’s superpowers! Boron improves wound healing, builds stronger bones, balances hormone production, strengthens the immune system, and more.

Before we cover all of boron’s amazing health benefits, lets first understand the interactions of vitamin D, magnesium, and testosterone, and how boron has major positive effects on these three systems.

Vitamin D, Magnesium, and Testosterone

For the general populace, vitamin D and magnesium are the first and second most common micronutrient deficiencies. It has been estimated that as many as 1 billion people around the world are vitamin D deficient (2). A vitamin D deficiency has many negative effects on health such as a weakened immune system, poor energy metabolism and fatigue, increased chance of mental health issues like depression and anxiety, muscular pain, loss of bone mass and strength, dysfunctional hormone production, hair loss, and more.

Insufficient magnesium is the second most common micronutrient deficiency, and the possible symptoms are likewise unpleasant, ranging from high blood pressure and asthma to mental disorders and weak bones. Against this nutrient deficiency backdrop, testosterone levels have been decreasing in men for decades (3, 4) due to a variety of factors such as the use of plastics, overuse of antibiotics, and artificial hormones. Vitamin D and magnesium are micronutrients critical for proper hormone health for men and women. The altering of androgenic hormones like testosterone on a population level mean that large swathes of men are experiencing the side effects of low testosterone which include loss of muscle and bone mass, crippling fatigue, severe mood changes, a greatly diminished sex drive, and increased body fat (5).

It has been clearly demonstrated that when vitamin D, magnesium, and testosterone levels are out of balance serious health problems arise. Luckily it has been found that supplementing with mere milligrams of boron everyday greatly improves vitamin D and magnesium absorption.

Does Boron Increase Testosterone?

Because boron aids in the absorption of vitamin D and magnesium, both micronutrients being very important for the functions of the hormonal system.

For young healthy men, boron supplementation has conflicting results on its ability to raise testosterone levels. In one study with young male bodybuilders, though boron supplementation raised plasma boron values, no significant effect was observed on testosterone as compared to the boron-free control group (6). The group using boron did see their total testosterone level increase to a greater degree than the control group, but the increase wasn’t to significance, likely due to the small sample size. An interesting observation from this study is that by the end of the 7 week training protocol the bodybuilders went through for the study, the boron-free control group had significantly lower levels of boron in their plasma that they started with. Both the boron supplementation group and the control increased their lean body mass, total testosterone, and free testosterone, and it’s conceivable that the study duration was not long enough to observe the beneficial effects of boron on testosterone, and that the control group was able to achieve similar results as the boron supplemented group because they made use of the boron already in their body, depleting their reservoirs right as the study ended. If the study was lengthened, it’s possible that different results regarding boron supplementation for testosterone levels would have been observed.

With another study, eight healthy men who supplemented with 6 mg/day of boron for a week increased their free testosterone levels by 28% from 11.83 pg/mL to 15.18 pg/mL, and their estradiol (E2) decreased 61% from 42.33 pg/mL to 25.81 pg/mL (7). In a different study on eight men, 10 mg of boron per day supplemented for four weeks increased E2 levels from 51.9 to 73.9 pmol/L, and total testosterone levels increased from 17.4 to 19.4 nmol/L (8). It is unclear why estradiol levels decreased overall in the subjects in one study and increased overall in the other.

One explanation for boron’s changing effects on hormones is that boron is a hormonal adaptogen, balancing hormone levels for optimal wellness. There are so many factors that influence the hormonal system, from stress to micronutrient levels throughout the body, that it is difficult to determine boron’s effect on testosterone levels in men even with a study designed to observe just that.

Considering the extremely low cost and ease of boron supplementation (details below), for anyone interested in boosting testosterone levels I recommend supplementing with 6-10 mg boron daily for 1-2 months while also taking careful observations of libido and general well-being. Basic testosterone tests can also be schedule at the beginning and end of the personal experiment for the most conclusive results. Individual results will vary, and it’s also individual results that matter. Beyond testosterone, having adequate boron levels has many other health benefits.

Boron Health Benefits

Summarized from the research paper Nothing Boring About Boron by Lara Pizzorno, boron has been proven to be an important trace mineral for the following known reasons (9):

Boron is essential for the growth and maintenance of bone

• Boron was found to reduce calcium excretion in boron deficient post-menopausal women by 44%. Also at play was magnesium, and when magnesium levels were adequate, women lost 22 mg/day of calcium, while those low in magnesium lost 52 mg/day (10).

• In vitamin-D deficient animals (chicks and rats), boron supplementation helped stimulate bone growth (11).

Boron greatly improves wound healing

• One study found that when a 3% boric acid solution was applied to deep wounds, the time required in intensive care was reduced by two-thirds, 20 versus 55 days (12). For the 12 patients applied the boric acid solution, this collectively resulted in approximately $350,000 1990 USD in reduced medical expenses.

• The mechanisms responsible for this dramatic improvement in wound healing was further investigated, and it was found that boron has direct actions on specific enzymes found in fibroblasts (13). Fibroblasts are the most common cells found in animal connective tissue, responsible for synthesizing the connective tissues extracellular matrix and collagen. If you have bad joints, boron supplementation can be paired with a connective tissue regrowth protocol to help speed up the healing process.

Boron beneficially improves hormone levels in post-menopausal women

• In a study on post-menopausal women, boron supplementation of 3mg/day in the magnesium deficient group almost doubled serum estradiol levels, increasing E2 from an average of 21.1 pg/mL to 41.4 pg/mL, and testosterone nearly tripled, rising from an average of 0.31 ng/mL to 0.83 ng/mL. For the magnesium adequate group, E2 rose from an average of 15.5 pg/mL to 38.0 pg/mL, and testosterone increased from 0.38 ng/mL to 0.65 ng/mL (10).

Boron greatly improves Vitamin D status, the most common micronutrient deficiency

• In a clinical trial, five men and ten women were placed on a low-boron diet (regular western diet, also marginal in magnesium and copper) for 63 days. Afterwards, 3 mg of boron was supplemented per day for 49 days. Vitamin D levels increased from an average of 44.9 nM after boron deprivation to 62.4 nM after the 49 days of boron repletion, a 39% increase (14).

• During the winter months, 13 middle-aged individuals predetermined to be extremely vitamin D deficient (serum vitamin D3 < 12 ng/mL), were given 6mg of boron per day for 60 days. The study took place beginning in October and concluded by January, a seasonal time period when vitamin-D status would be expected to worsen due to reduced daylight hours. After 60 days of boron supplementation, vitamin D3 levels rose by an average of 20% even during reducing sunlight conditions, which is phenomenal (15).

• Boron increases vitamin D levels by suppressing the activity of 24-hydroxylase, the microsomal enzyme primarily responsible for the catabolism (breakdown) of vitamin D. The suppression of this enzyme increases the half-life of vitamin D in serum, therefore increasing vitamin D levels overall (15).

Boron is cancer protective and reduces the adverse effects of chemotherapy

• On a broad scale, boron-rich diets (from regions where the soil and water are rich in boron) correlate with lower risks of several types of cancer, including breast, cervical, prostate, and lung cancers. Boron-containing compounds have a roll in a variety of fundamental cellular mechanisms, negatively effecting the reproduction and physiology of cancer cells (16).

• In one study, men whose diets supplied more than 1.8 mg of boron per day lowered the risk of prostate cancer by 52% lower compared to men whose dietary boron intake was 0.9 mg per day or less (17).

• In one ten year study on post-menopausal women, those who were not on hormone replacement therapy (HRT) and had a boron intake of 0.77 mg or less per day had a 95% increased odds of developing lung cancer compared to women on HRT who had a dietary intake of 1.25 mg of boron per day (18).

• One of boron’s main anti-cancer mechanistic effects is a result of how boron directly interacts with cancer cells. With a boron rich diet (3-10 mg), sugar-borate esters transport borate in greater quantities inside cells, increasing the intracellular concentration of borate. High intracellular borate concentrations keep cancerous growth in check and stimulate apoptosis (cellular death). In normal cells not yet ready to undergo apoptosis, the borate is easily exported. Cancer cells however commonly over-express sugar transporters as a way of fueling their growth, and are less effective at reducing intracellular levels of borate. As a result, a boron-rich diet exerts a protect anti-cancer effect, sparing healthy cells but killing cancer cells (19).

Adequate boron levels in the body contributes to stronger bones, faster wound healing, higher vitamin D and testosterone levels, and is cancer protective.

In addition to the more well known effects above, boron has also been shown to have the following beneficial effects:

1. Boron reduces levels of inflammatory biomarkers, such as high-sensitivity C-reactive protein (hs-CRP) and tumor necrosis factor α (TNF-α)

2. Boron raises levels of antioxidant enzymes, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase

3. Boron protects against pesticide-induced oxidative stress and heavy-metal toxicity

4. Boron improves the brains electrical activity, cognitive performance, and short-term memory for elders

How to Supplement with Boron

On average most people ingest about 2 mg of Boron a day (20), which is under the 3 mg or greater ideal dietary intake. With a diet low in plant products such as fruits, vegetables, and nuts, someone’s dietary intake of boron could be much less than 3 mg per day. Following a plant-based diet will increase boron consumption.

To increase boron concentrations in the body, the simplest and most economical way to supplement is with borax, chemically known as sodium borate. With a similar LD50 as NaCl for rats (similar for humans), sodium borate is safe and as a salt it’s highly bioavailable. Many studies on boron use sodium borate, and borax is many times cheaper than the typical boron fructoborate supplement. A box of 20 Mule Team borax is highly refined and pure, simply set aside a small jar for personal use and use the rest for cleaning applications if you'd like!

Most studies on boron supplementation use a dose of 3 mg of elemental boron (again through a compound like borax).

To supplement with 10 mg of elemental boron via borax, ~88.5 mg of borax is required based on the chemical formula of Na2[B4O5(OH)4]·8H2O and elemental molecular weights. To estimate the volume of the scooper needed, we need to know the density of borax. Borax has a density of 1.73 g/cm³, so 88.5 mg of borax (10 mg boron) requires approximately a 0.05 ml scoop. I used to use this G82 Ultra Small Measuring Spoon (pictured) when dosing boron, but now I simply take a pinch of equivalent size and dissolve it into a drink.

With no taste and the ability to fully dissolve, supplementing with borax couldn't be easier. Add the scoop to a glass of water, a smoothie, or a post-workout drink, it won’t be noticed.

Another way to supplement with boron is with nettle. Stinging nettle contains high levels of boron in addition to other valuable nutrients such as vitamins A, C, K and minerals calcium, iron, and manganese. Brewing nettle leaves into a tea individually or as part of a blend is easy, and in addition to providing the body boron it acts as a diuretic and lowers blood sugar and blood pressure slightly. Purchase nettle leaf products from Mountain Rose Herbs.

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Foods Highest in Boron

With it’s wide ranging health benefits, extreme safety, beyond cheap price, and unbelievable ease of supplementation, boron is a micronutrient everyone should make sure to get enough of. If you’d rather pass on the borax and stick to whole foods, then make sure to consume the following high boron foods from organic and biodynamic farmers who grow from healthy micronutrient rich soils.

Fruits, vegetables, and nuts are your best sources of boron. Dried fruits like raisins and apricots are loaded with boron. Nuts like almonds, hazelnuts, and walnuts are also packed with boron, and legumes such as peanuts and kidney beans also contain significant amounts of boron. Another high boron food is avocado which has many other beneficial micronutrients as well.

Make an effort to get more boron in your diet whether that’s by supplementation, diet, or a combination of both, and take note of how you feel. Boron can be supplemented with daily at doses of 3-10 mg, and care should be taken when dosing higher amounts for it’s possible testosterone boosting effects.

References

1. Importance of Boron in Plant Growth - Crop Nutrition

2. Sahota O. Understanding vitamin D deficiency. Age Ageing. 2014;43(5):589-91.

3. Travison TG, Araujo AB, O'donnell AB, Kupelian V, Mckinlay JB. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab. 2007;92(1):196-202.

4. Andersson AM, Jensen TK, Juul A, Petersen JH, Jørgensen T, Skakkebaek NE. Secular decline in male testosterone and sex hormone binding globulin serum levels in Danish population surveys. J Clin Endocrinol Metab. 2007;92(12):4696-705.

5. Traish AM, Miner MM, Morgentaler A, Zitzmann M. Testosterone deficiency. The American Journal of Medicine. 2011;124(7):578-587.

6. Ferrando AA, Green NR. The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders. International Journal of Sport Nutrition. 1993;3(2):140-149.

7. Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011;25(1):54-8.

8. Naghii MR, Samman S. The effect of boron supplementation on its urinary excretion and selected cardiovascular risk factors in healthy male subjects. Biol Trace Elem Res. 1997;56(3):273-86.

9. Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48.

10. Nielsen FH, Hunt CD, Mullen LM, Hunt JR. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J. 1987;1(5):394-7.

11. Hunt CD. The biochemical effects of physiologic amounts of dietary boron in animal nutrition models. Environ Health Perspect. 1994;102 Suppl 7:35-43.

12. Blech MF, Martin C, Borrelly J, Hartemann P. Treatment of deep wounds with loss of tissue. Value of a 3 percent boric acid solution. Presse Med. 1990;19(22):1050-2.

13. Nzietchueng RM, Dousset B, Franck P, Benderdour M, Nabet P, Hess K. Mechanisms implicated in the effects of boron on wound healing. J Trace Elem Med Biol. 2002;16(4):239-44.

14. Nielsen, Forrest & Mullen, L.M. & Gallagher, S.K.. (1990). Effect of boron depletion and repletion on blood indicators of calcium status in humans fed a magnesium-low diet. Journal of Trace Elements in Experimental Medicine. 3. 45-54.

15. Miljkovic D, Miljkovic N, Mccarty MF. Up-regulatory impact of boron on vitamin D function -- does it reflect inhibition of 24-hydroxylase? Med Hypotheses. 2004;63(6):1054-6.

16. Scorei RI, Popa R. Boron-containing compounds as preventive and chemotherapeutic agents for cancer. Anticancer Agents Med Chem. 2010;10(4):346-51.

17. Cui Y, Winton MI, Zhang ZF, et al. Dietary boron intake and prostate cancer risk. Oncol Rep. 2004;11(4):887-92.

18. Mahabir S, Spitz MR, Barrera SL, Dong YQ, Eastham C, Forman MR. Dietary boron and hormone replacement therapy as risk factors for lung cancer in women. Am J Epidemiol. 2008;167(9):1070-80.

19. Scorei RI, Popa R. Sugar-borate esters--potential chemical agents in prostate cancer chemoprevention. Anticancer Agents Med Chem. 2013;13(6):901-9.

20. Devirian T, Volpe S. The Physiological Effects of Dietary Boron. Critical Reviews in Food Science and Nutrition. 2003;43(2):219–231

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

Swap Oats for a Buckwheat Breakfast

Article by Stefan Burns - Updated October 2022. Join the Wild Free Organic email newsletter!

Millions of people around the world start their morning with an oatmeal breakfast, either from steel cut, rolled, or instant oats. Oatmeal is delicious, fiber dense, and convenient. Buckwheat may be better for many people than oats, especially those who need be more mindful of their gut health, and it’s buckwheat!

Containing different micronutrients than oatmeal overall, buckwheat is a great breakfast for those looking to distance themselves from wheat production and glyphosate usage or simply for those who want a second hot creamy breakfast porridge option with a different micronutrient profile. It’s fiber dense but not as hard on the intestinal lining at oats or wheat, and it takes other foods easily like bananas, almond butter, nuts, dried or fresh fruit very well, making a vegan nutritious delicious meal.

What is Buckwheat?

Buckwheat is not a type of wheat. In fact it’s not even a cereal grain. Buckwheat is a type of flowering plant whose seeds resemble grains, and is referred to as a psuedocereal (like chia seeds and quinoa). It is rare for flowering plants to have strong defense mechanisms, instead working with animals and insects symbiotically to reproduce.

Grasses (like wheat) aren’t as cosmopolitan, and grasses have evolved serious defense mechanisms throughout time. The leaf blades of many grasses are hardened with silica (glass) phytoliths (crystals), which discourage grazing animals. The parts we actually eat, cereal grains, are pleasantly referred to as spikelets, and then you have fibrous chaff surrounding the grain. Next is a hard protective bran shell, and then finally the germ and endosperm, which are the parts of the grain containing the most desirable and evolved nutrients.

Field of buckwheat. Not a grass, but a flower!

Digesting Wheat and Oats is Paleo Difficult

Grasses are so hard to digest that the holy grass chomping animal, the cow, has four stomachs just to digest them. The first three stomachs of a cow help break down the fibrous plant material, and the last stomach more closely resembles ours. Even then, cows are known for their prodigious flatulence, a byproduct of the process. Humans don’t have four stomachs, and even with the advanced processing we use to strip wheat grains from chaff, we evolutionarily aren’t predisposed to being able to digest wheat and other grains like oats well.

Add in many pesticide applications during cultivation, harvest, and storage as is done with non-organically grown whole grains like wheat and oats, gut health and wellness suffer. Toxins like glyphosate (the main herbicide found in Roundup) disrupt the shikimate pathway and has an antimicrobial effect on the microbiome. Pesticides also erode the mucus lining of the digestive system and degrade epithelial cellular junctions underneath. These three factors together cause stress to the digestive system. When tested non-gmo crops were found to have glyphosate residues at 0.07 mg/kg to 0.09 mg/kg. For a GMO crop, the range was found to be between 3.3 and 5.7 mg/kg (1).

Those with sensitive or compromised digestive systems will experience bloating, indigestion, volatile digestive motility, and loose stool from consumption of whole grains sprayed heavily with pesticides. Some people can handle it for a time.

The reason many people experience digestive upset from non-organic cereal grains is because the body eliminates them from the digestive track in order to avoid absorbing toxic pesticides into the body, which then cause stress on other organs such as the liver, kidneys, spleen, etc.

The goal of eating is to extract as much goodness from food as easily as possible, and any food which the body can’t or refuses to process efficiently should be eliminated from the diet and can reintroduced again at a later time for testing.

Buckwheat is Easy to Digest

Unlike oats or wheat, buckwheat is relatively easy to digest. This is due to the fact that buckwheat comes from an angiosperm plant and not a grain. Buckwheat shares many of the same culinary traits as oats though. Buckwheat cooks similarly, has similar taste and texture, and has a nearly identical macronutrient profile. Buckwheat also has the advantage of often being gluten free as it’s processed on separate machinery free of wheat residues.

Cooked Buckwheat (left) vs Cooked Oats (right)

Oats, even organic oats, unless specifically stated “gluten-free” contain residual gluten and wheat proteins from having been processed on the same machinery as wheat. To anyone with a gluten intolerance, Crohn’s disease, and celiac disease, this “hidden” source of gluten can wreak havoc.

Buckwheat will have lower levels of trace gluten from processing, but is still sprayed with glyphosate as are most crops in the USA, though not as much. Only non-gmo organic buckwheat will have very low to zero glyphosate contamination, and this what I recommend you find if you love having a breakfast cereal in the morning.

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Buckwheat Macronutrients (100g)

Calories: 343 calories

Fat: 3.4 grams

Carbohydrates: 71.5 grams

Fiber: 10 grams

Protein: 13.3 grams

Oats Macronutrients (100g)

Calories: 379 calories

Fat: 6.5 grams

Carbohydrates: 67.7 grams

Fiber: 10.1 grams

Protein: 13.2 grams

For all their differences evolutionary and processing wise, buckwheat and oats have similar macronutrient ratios as seen above. Both buckwheat and oats are a good option when a high carbohydrate meal is desired.

When it comes to micronutrients, buckwheat and oats are similar but overall I think buckwheat is the better option for reasons I’ll explain. For 100 grams of oats vs 100 grams of buckwheat see the nutritional differences below:

Vitamins	Buckwheat	Oats	Greater Than By
Thiamin (mg)	0.1	0.46	360%
Riboflavin (mg)	0.43	0.16	168%
Niacin (mg)	7.02	1.13	521%
Vitamin B6 (mg)	0.21	0.1	110%
Folate (mcg)	30	32	6.6%
Vitamin B12 (mcg)	0	0	--
Pantothenic Acid (mg)	1.23	--	--
Vitamin A (IU)	0	0	--
Vitamin C (mg)	0	0	--
Vitamin D (IU)	0	0	--
Vitamin E (mg)	--	0.42	--
Vitamin K (mcg)	--	2.0	--
Minerals
Calcium (mg)	18	52	189%
Iron (mg)	2.2	4.25	93%
Magnesium (mg)	231	138	67%
Phosphorus (mg)	347	410	18%
Potassium (mg)	460	362	27%
Sodium (mg)	1.0	6.0	500%
Zinc (mg)	2.4	3.64	51%
Copper (mg)	1.1	--	--
Manganese (mg)	1.3	--	--
Selenium (mcg)	8.3	--	--

Macronutrient and Micronutrient data pulled from the USDA database.

Oats have more micronutrients which have greater values than buckwheat (7 vs 5), but buckwheat has higher levels of the micronutrients more commonly deficient in the diet. Buckwheat also contains much higher percentage levels of those certain micronutrients, so they come out ahead.

Buckwheat contains 67% more magnesium, magnesium being second most common micronutrient deficiency and vital for hormone health, skin, sleep, and bone strength. Buckwheat also has 27% more potassium, which helps to balance sodium/potassium ratios in the body which is important for the heart, brain, digestion, and nervous system.

Oats do have significantly more calcium, iron, phosphorus, and zinc than buckwheat. Buckwheat contains significantly more of the B vitamins riboflavin, niacin, and vitamin B6, only containing significantly less thiamin than oats does. Nutritional yeast is the highest source of thiamin, unfortified unlike artificially fortified grains, and completely vegan.

Try Buckwheat for Breakfast for One Week

Watch your Gut Health Get Better

Next time you reach to buy a bag of oats at the grocery story, reach for a bag of buckwheat instead!

Try it out and see if you like buckwheat’s flavor and texture, and pay attention to your energy levels and state of digestion after eating it. Worst case you don’t notice any positives eating buckwheat over oats, and best case you improve your digestion and get more of the critical micronutrients such as magnesium that are missing from most modern day diets. In my experience buckwheat has never made my digestion worse, and it’s good to have reliable food like that on hand.

Buckwheat could very well be your perfect food (2). If you are of Eastern European ancestry that is more likely to be the case as a lot of buckwheat has been grown in those areas historically.

Try out some organic hulled buckwheat groats and explore a whole new world!

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References:

1. Glyphosate-tested. Healthy Traditions.

2. Wijngaard HH, Arendt EK. Buckwheat. Cereal Chemistry Journal. 2006;83(4):391-401.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Nutrition

Muscle Building Workout Shake

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

Whether you already work out, or plan on starting soon, the main goal for exercising is to get stronger and build muscle. Whatever the exercises, from lifting weights to yoga, physical movement creates a stimulus for muscle growth, and good diet then builds that muscle. Without the proper nutrition before and after exercise, you’ll spin your wheels at the gym and make no progress.

To give yourself a muscle building advantage, make sure you consume a healthy macronutrient and micronutrient dense post workout meal or shake. For this purpose I recommend the following shake which contains all the building blocks needed to build strong dense muscle and improve natural testosterone levels.

Once recovery is accounted for, the main dietary building blocks needed for muscle growth are:

• Protein

• Cholesterol

• Water

• Creatine

• Micronutrients

To cover all of these requirements, we create a workout shake from the following ingredients:

• 8 oz coconut milk

• 30 grams protein

• 6 eggs

• 3 grams creatine monohydrate

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Four Ingredients for Muscle Building Success

1. Eight oz coconut milk. We start with coconut milk for the base of this shake because coconut milk contains the valuable electrolytes potassium, manganese, and phosphorus. Coconut milk is primarily water, great for rehydrating, and the healthy fats are surplus calories and make the shake nice and creamy.

2. 30 grams of hydrolyzed whey protein. Hydrolyzed whey is the fastest digesting and best utilized greatest protein known. Considering muscle is primarily made of protein, ensuring you get at least 1g of protein per pound of body-weight is very important for optimal muscle growth. If dairy proteins don’t sit well with you, plant protein can also be used, with the benefit of including additional fiber.

3. Six raw pasture raised egg yolks. Six egg yolks contains ~990 mg of cholesterol, 16.2 grams of protein, and is a good source of various minerals, B vitamins, vitamin A, and vitamin D. Cholesterol is the base building block for all steroidal hormones such as testosterone, and a much needed component of muscle tissue. Add cistanche for some real muscle boosting effects.

4. Three grams of creatine monohydrate. Creatine is an important part of the energy production chain in muscle cells. Fully-saturated muscular creatine stores increases power output and build more muscle. 3 grams post workout ensures you quickly refill creatine stores which were depleted during exercise.

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Flavor Enhancers and Raw Egg Consumption

Add flavor enhancers like cinnamon or cacao powder to improve the flavor. Cinnamon improves insulin sensitivity and is a great enhancement to add.

I recommend raw eggs for this shake because raw egg yolks will digest better and be more readily absorbed by the body. The raw eggs add no off-flavors to the shake, instead improving the consistency and mouthfeel. If you are concerned that the yolks are raw and might contain salmonella, buy pasteurized eggs which are heated in shell to kill all microorganisms. Pasture-raised eggs on the other hand are raised in more humane conditions and are much safer to consume raw than battery, cage-free, or free range eggs. Be safe and cautious regarding the raw eggs if you have a weak immune system; reset your digestive system to strengthen your immune system.

Drink this shake after every workout, taking into account your overall calorie and macronutrient targets, and I guarantee you’ll notice strong muscle building and strength boosting effects quickly

Heal Tight Junctions of the Gut

Article by Stefan Burns - Updated July 2022. Join the Wild Free Organic email newsletter!

Food and water are the two building blocks for the human body from which everything is made of. The digestive system is what takes food and water and turns the nutrients pulled from them into all the various cells, proteins, enzymes, and compounds that keep life going. In the process of digestion, the body decides what nutrients it wants and which it doesn’t, and it uses a variety of mechanisms to make those discriminations.

The cells that make up the outside surface of the intestines have in-between them what are known are tight junctions. Epithelial tight junctions maintain the intestinal barrier while regulating permeability of ions, nutrients, and water. The tight junctions are effectively where the cells of the intestine press up against each other, leaving no spaces for things to pass into the bloodstream without first going through the cells themselves.

Cross-section view of intestinal epithelial cells. In this depiction, tight junctions are tight and the cells are healthily pressed up against one another.

When the epithelial tight junctions of the gut are weakened and cells spread out, intestinal permeability is increased. Microbes and partially digested compounds that pass through these no-longer tight junctions can act as triggers for the development of intestinal and systemic diseases such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and Crohn’s Disease (1). A more general term for these conditions is leaky gut.

There are a few methods that have been investigated and found to be successful in healing tight junctions. Read how zinc, phytonutrients, bacteria, and dirt can help you heal your digestive system.

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Ready to Heal Your Gut?

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Together the digestive system and microbiome are the foundation of health from which everything else is dependent on.

The Holistic Gut Health Guide contains all the information you need to identify and understand the gastrointestinal and microbiome problems you may have while also providing you the most effective natural methods you can use to heal your gut. No gut health problems are unsolvable, give yourself every possible advantage along your gut health journey by reading an implementing the advice shared in the Holistic Gut Health Guide.

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Some of the information in the Holistic Gut Health Guide isn’t common knowledge but when implemented it is highly effective in healing the gut and shifting the microbiome towards symbiosis. Give yourself every possible advantage along your gut health journey by reading an implementing the advice shared in the Holistic Gut Health Guide.

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Heal Tight Junctions with Zinc

Zinc deficiency is known to result in epithelial barrier leak in the GI tract (2, 3), though the exact methods of which are still unknown. In order to learn about about this symptom of zinc deficiency, researchers took colon epithelium (Caco-2) cells and measured the electrical resistance of the tight junctions before and after 7 days of zinc supplementation (4).

The zinc increased the electrical resistivity of the epithelial tight junctions by 61%, a good sign of a strong healthy gut. It was found that the the zinc-induced barrier tightening held true for small electrolyte ions but not for small non-electrolytes. More research is needed here, but increased permeability for non-electrolytes after zinc supplementation is not necessarily a bad thing. For example, during active transport of glucose from the gut to the bloodstream (such as after a meal), increased permeability is observed in intestinal epithelial cells. It has also been observed that zinc supplementation strengthens the lung epithelial cell barrier (5). There is a deep interaction between the digestive system, zinc, and the immune system.

Zinc supplementation tightens intestinal cell junctions yet also aids absorption of beneficial nutrients. To supplement with Zinc, it’s best to take it with copper at a 15:1 ratio, so as to avoid a copper deficiency (6).

I personally supplement with Jarrow Formula’s Zinc Balance supplement everyday which contains 15 mg of zinc and 1 mg copper, taken with a meal to avoid nausea. If you’re look for a natural food source, oysters are the way to go! Six medium oysters provide 32 mg of zinc and are packed with other micronutrients. The recommended RDA for men is 11 mg and 8 mg for women, but daily supplementation of zinc between 10 - 40 mg is safe.

Consume Flavonoids to Heal Tight Junctions

Flavonoids such as apigenin, genistein (soy phytoestrogen), quercetin (plant pigment), and epigallocatechin gallate (EGCG, green tea polyphenol) exert protective effects on the intestinal tight junction barrier (7). Besides these specific phytochemicals, eating a diet rich in organic fruits and vegetables is the cornerstone of a healthy diet and with consistency will transform gut health.

Genistein

Genistein was found in multiple studies to have a protective effect on the gut. Genistein ameliorate (improved upon) oxidative stress (8) that colon epithelium (Caco-2) cells were subjected too. Studies have also observed that genistein ameliorates the impairment of intestinal tight junction barrier function by inflammatory cytokines (9) and enteric bacteria (10). If you want to consume genistein for these protective gut effects, fermented soy products like natto and tempeh are the healthiest and most bioavailable.

Quercetin

Quercetin was recently investigated for it effects on intestinal tight junction health. When rats were fed a quercetin rich (1%) diet, intestinal tight junction function was enhanced through the increased assembly of important tight junction proteins (11). Quercetin is found in many fruits, vegetables, leaves, and grains, with red onions and kale containing appreciable amounts. Quercetin is also found in green tea.

Green Tea Catechins (EGCG)

EGCG is a polyphenol found in green tea well known for its positive anti-inflammatory and anti-oxidant effects. When human intestinal T84 cells were exposed to a stressor, tight junction function was reduced but subsequent administration of EGCG completely reversed the changes (12). Related to the next section below, supplementation of EGCG to rats improved nutrient absorption from fats and proteins, which simultaneously reducing adipose tissue (13). It was found that in rats dietary EGCG positively affects the growth of certain species of gut microbiota partly responsible for regulating energy metabolism in the body through the production of short chain fatty acids in the colon. Store bought green tea is heavily oxidized and contaminated with herbicides, and therefore is not a good source of green tea catechins.

Pique Tea sells cold brew extracted and crystallized tea crystals which have up to 12x the antioxidants of normal green tea, and they are triple screened for hazardous compounds. For the most gut-healing polyphenols, I recommend their Sun Goddess Matcha or their Matcha Green Fasting Tea. A hot cup after a meal helps soothe the digestive system, and 2-3 cups a day during a green tea fast can heal the tight junctions of the gut very quickly. Use the coupon code WILDFREEORGANIC for 5% off at checkout.

Flavenoids and other plant polyphenols such as anthocyanins (found abundantly in elderberries) can have powerful beneficial effects on the gut. The best way to make sure you consume adequate amounts of these compounds is to eat a diet rich in organic vibrantly colored fruits and vegetables.

Take Care of the Microbiome

The human body contains 10x as many microbes within the body as human cells, and the interactions between our gut microbiome and digestive system can have profound impacts on health. A healthy gut contains an entire ecosystem of commensal (helpful) bacteria which work in unison with each other and the human gut to produce a safe stable environment for the absorption of nutrients.

It’s been shown that intestinal bacteria can help beneficially regulate tight junction permeability (14). For example, the molecule indole, secreted by commensal Escherichia coli increases epithelial tight-junction resistance, attenuating indicators of inflammation in the process (15). Indole also prohibits pathogenic E. coli movement, motility, and attachment to epithelial cells. Attachment of pathogenic bacteria to epithelial tight junctions is one of the main stressors the gut can experience (16, 17), and one of the best ways to fight pathogens is to maintain a strong healthy gut full of symbiotic bacteria.

A healthy diet that prioritizes organic unprocessed foods is a great way to build a healthy gut microbiome (18), and supplementing with probiotics has also been shown to be helpful in improving the microbiome (19).

I don’t use probiotics often as I prefer fermented foods, though I have taken probiotics extensively and have a couple recommendations. Thorne makes a great leaky gut supplement, Perma-Clear, which contains key probiotic strains while also adding gut boosters like ginger and L-Glutamine. Mixing probiotics with herbs or supplements like SCRAM for parasites is a great way to favorably shift the microbiome.

Heal Tight Junctions with Prehistoric Dirt

Interesting research has been performed on the effect a supplemental lignite extract had on the tight junctions of epithelial cells. Lignite is a soft, brown, combustible, sedimentary rock formed from naturally compressed peat which contains traces of plant structure and materials. It is believed these ancient plant materials have protective effects on the gut.

In one study (20), researchers cultured small bowel (IEC-6) and colon epithelium (Caco-2) cells, and then the lignite extract was administered to one group of each while the others were left as the controls for 12 hours. After 12 hours had elapsed, glyphosate, a herbicide more commonly known as Roundup and also a known gut disruptor (21), was applied to all groups.

The control groups showed a large degradation in cellular tight junctions from the application of glyphosate, while the lignite extract group nullified the effects of the glyphosate. Basically supplementing with a lignite extract was shown to increase epithelial tight junction strength, and when exposed to glyphosate, a known gut disruptor ubiquitous within the food supply, it nullified the harmful effects of the glyphosate.

In another study (22) with the same survey design, small bowel (IEC-6) and colon epithelium (Caco-2) cells were cultured. Half were left as a control and the other half were administered the same supplemental lignite extract. After 12 hours, researchers this time used gliadin, one of the main components of wheat gluten, to damage the tight junctions of the cells. Same as the glyphosate, the application of gliadin peptides severely damaged the tight junctions of the small bowel and colon cells, while the lignite extract nullified the effects.

After reading this lignite research, I bought a bottle of the same supplement used in the research, Restore, and supplemented with it fairly consistently for 2 months. This was back when I are much more gluten, and I noticed that supplementing with Restore helped my gut issues tremendously. Restore helps by binding to gluten, and also dangerous pesticides. You can get this same effect if you eat any food that contains microparticles of clay and silt such as salad greens, squash, beans, and lentils.

Knowing this, Restore can be kept on hand as a protective supplement for the occasionally dietary one-off. Restore your gut health.

Heal Tight Junctions, Heal the Digestive System

There is a lot of misinformation out there when it comes to healing digestive maladies. and it is very difficult to know who to trust, what to do, and how long healing your gut will take.

I have a predisposition for gut health problems. My mother had Crohns and my aunt’s side of the family has celiac disease. I’ve struggled with leaky gut, IBS, SIBO, food allergies, gluten intolerance, and fructose intolerance for years. It was a very long process guided by research, experimentation, and mindfulness before I began to see rapid health improvements and my digestive system healed. This whole process was set back by the lack of scientific data on the microbiome, a critical component of the digestive system. It had to be learned intuitively.

One of the biggest breakthroughs I made was when I discovered glyphosate and the terrible effects it has on your microbiome and epithelial tight junctions. Once I made a serious effort to reduce my glyphosate exposure, by not eating foods laden with glyphosate (wheat and non-organic GMO produce) my gut health improved remarkably, and afterwards switching to a flexitarian diet healed my gut completely. When the gut is healthy, the rest of the body is healthy, and I have seen numerous other health improvements from healing my gut, starting with my hormonal system.

Take it from me, one of the most important things you can do to heal your gut is to heal your epithelial tight junctions. The easiest way to accomplish that goal into your routine is with a regular cup of green tea. Each cup of polyphenols will scavenge for undesirables and help your body to process the toxins out. Matcha Green Tea is one of the most effective gut healers known, just mind the caffeine.

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Heal Your Gut Naturally

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Holistic Gut Health Guide eBook

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If you read all the way here then it’s clear to me that you’re ready to do what it takes to finally restore your digestive system and gut microbiome back to healthy and optimal function.

I wrote the Holistic Gut Health Guide to help you accomplish exactly this! It contains all the information that you need to understand the gastrointestinal system, gut-brain axis, and microbiome in-depth, and the Holistic Gut Health Guide also educates you on the natural methods you can holistically use together like fasting and herbalism to transform your health from the inside out.

I’m so excited to be able to help you along your gut health and overall wellness journey with the Holistic Gut Health Guide! Please contact me with any questions you have and wishing you the best.

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Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

References

1. Lee SH. Intestinal permeability regulation by tight junction: implication on inflammatory bowel diseases. Intest Res. 2015;13(1):11-8.

2. Bao S, Knoell DL. Zinc modulates cytokine-induced lung epithelial cell barrier permeability. Am J Physiol Lung Cell Mol Physiol. 2006;291(6):L1132-41.

3. Finamore A, Massimi M, Conti devirgiliis L, Mengheri E. Zinc deficiency induces membrane barrier damage and increases neutrophil transmigration in Caco-2 cells. J Nutr. 2008;138(9):1664-70.

4. Wang X, Valenzano MC, Mercado JM, Zurbach EP, Mullin JM. Zinc supplementation modifies tight junctions and alters barrier function of CACO-2 human intestinal epithelial layers. Dig Dis Sci. 2013;58(1):77-87.

5. Bao S, Knoell DL. Zinc modulates cytokine-induced lung epithelial cell barrier permeability. Am J Physiol Lung Cell Mol Physiol. 2006;291(6):L1132-41.

6. Hoffman HN, Phyliky RL, Fleming CR. Zinc-induced copper deficiency. Gastroenterology. 1988;94(2):508-12.

7. Suzuki T, Hara H. Role of flavonoids in intestinal tight junction regulation. J Nutr Biochem. 2011;22(5):401-8.

8. Rao RK, Basuroy S, Rao VU, Karnaky KJ, Gupta A. Tyrosine phosphorylation and dissociation of occludin-ZO-1 and E-cadherin-beta-catenin complexes from the cytoskeleton by oxidative stress. Biochem J. 2002;368(Pt 2):471-81.

9. Wells CL, Jechorek RP, Kinneberg KM, Debol SM, Erlandsen SL. The isoflavone genistein inhibits internalization of enteric bacteria by cultured Caco-2 and HT-29 enterocytes. J Nutr. 1999;129(3):634-40.

10. Schmitz H, Fromm M, Bentzel CJ, et al. Tumor necrosis factor-alpha (TNFalpha) regulates the epithelial barrier in the human intestinal cell line HT-29/B6. J Cell Sci. 1999;112 ( Pt 1):137-46.

11. Suzuki T, Hara H. Quercetin enhances intestinal barrier function through the assembly of zonula [corrected] occludens-2, occludin, and claudin-1 and the expression of claudin-4 in Caco-2 cells. J Nutr. 2009;139(5):965-74.

12. Watson JL, Ansari S, Cameron H, Wang A, Akhtar M, Mckay DM. Green tea polyphenol (-)-epigallocatechin gallate blocks epithelial barrier dysfunction provoked by IFN-gamma but not by IL-4. Am J Physiol Gastrointest Liver Physiol. 2004;287(5):G954-61.

13. Unno T, Sakuma M, Mitsuhashi S. Effect of dietary supplementation of (-)-epigallocatechin gallate on gut microbiota and biomarkers of colonic fermentation in rats. J Nutr Sci Vitaminol. 2014;60(3):213-9.

14. Ulluwishewa D, Anderson RC, Mcnabb WC, Moughan PJ, Wells JM, Roy NC. Regulation of tight junction permeability by intestinal bacteria and dietary components. J Nutr. 2011;141(5):769-76.

15. Bansal T, Alaniz RC, Wood TK, Jayaraman A. The bacterial signal indole increases epithelial-cell tight-junction resistance and attenuates indicators of inflammation. Proc Natl Acad Sci USA. 2010;107(1):228-33.

16. Guttman JA, Samji FN, Li Y, Vogl AW, Finlay BB. Evidence that tight junctions are disrupted due to intimate bacterial contact and not inflammation during attaching and effacing pathogen infection in vivo. Infect Immun. 2006;74(11):6075-84.

17. Eichner M, Protze J, Piontek A, Krause G, Piontek J. Targeting and alteration of tight junctions by bacteria and their virulence factors such as Clostridium perfringens enterotoxin. Pflugers Arch. 2017;469(1):77-90.

18. De filippo C, Cavalieri D, Di paola M, et al. Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proc Natl Acad Sci USA. 2010;107(33):14691-6.

19. Hemarajata P, Versalovic J. Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therap Adv Gastroenterol. 2013;6(1):39-51.

20. Gildea JJ, Roberts DA, Bush Z. Protective Effects of Lignite Extract Supplement on Intestinal Barrier Function in Glyphosate-Mediated Tight Junction Injury. J Clin Nutr Diet. 2017, 3:1.

21. Samsel A, Seneff S. Glyphosate, pathways to modern diseases II: Celiac sprue and gluten intolerance. Interdiscip Toxicol. 2013;6(4):159-84.

22. Gildea JJ, Roberts DA, Bush Z (2016) Protection against Gluten-mediated Tight Junction Injury with a Novel Lignite Extract Supplement. J Nutr Food Sci 6: 547.

The Science of Why Hydrolyzed Whey Protein is BEST

Article by Stefan Burns - Updated May 2022. Join the Wild Free Organic email newsletter!

After finishing a workout, the standard recommendation is consume some protein to help build lean body mass. The faster the post-workout protein is absorbed the better, and as long as you have a healthy digestive system, this is true.

One of the latest advancements in the protein supplement industry is whey hydrolysate. Whey hydrolysate is absorbed by the body very rapidly because its whey protein peptides have been broken down into smaller chunks via hydrolysis.

Whey hydrolysate is rapidly absorbed by the body and it has been shown to improve the growth of muscle after a training stimulus as compared to other types of protein drinks.

What is Whey Protein?

Whey is a type of protein found in dairy milk, found to be highly bioavailable (1), and with cows milk 22% of the protein is whey. Casein protein makes up the remaining 78% of protein found in cows milk. It is almost exclusively cows milk that whey protein supplements are derived from.

Depending on the level of the extraction process, manufacturers make three different types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

Whey concentrate supplements are the least processed, still containing some fat, cholesterol, and lactose, with most modern whey concentrate supplements being 80-89% whey protein by weight. Whey isolate supplements are more processed, containing 90-99+% whey protein, being effectively lactose, carbohydrate, fat, and cholesterol free.

Whey hydrolysate is whey isolate that has been further processed to improve absorption by breaking down the whey protein chains into smaller pieces via enzymatic reactions. Whey isolate and whey hydrolysate are the same except whey hydrolysate has been predigested so it absorbs faster by the body.

For those looking to improve their health, have more energy, build muscle, and burn fat, what are the advantages to using hydrolyzed whey protein compared to a whey isolate or whey concentrate? Is hydrolyzed whey more anabolic than non-hydrolyzed whey protein?

To properly answer these questions, let’s examine more closely what whey hydrolysate is.

How is Whey Protein Hydrolyzed?

Whey hydrolysate is whey protein isolate which has been subjected to hydrolysis. Hydrolysis is a reaction involving the breaking of a bond in a molecule using water. In regards to protein, hydrolysis is the process of breaking down a protein into smaller peptides*. Protein hydrolysis typically occurs in the gastrointestinal tract after protein consumption (i.e. stomach and small intestine) through the use of acid and enzymes, but enzymatic protein hydrolysis can also be performed in the lab. Enzymatic protein hydrolysis, where food-grade enzymes are introduced to whey protein, is how whey protein hydrolysates are produced for the supplement industry.

In order to be absorbed by the body, all dietary protein is hydrolyzed during digestive enzymes to either free form amino acids or di- and tripeptides*.

*Note - Peptides are short chains of amino acid monomers (small molecules) linked by peptide bonds. A dipeptide is composed of two amino acids linked by peptide bonds, and likewise a tripeptide is composed of three amino acids linked together. A free form amino acid is a single amino acid molecule.

Any protein can be hydrolyzed, but typically only whey isolate is hydrolyzed to make whey hydrolysate supplements for economic reasons. There are three objective measures which can be used to determine the quality of a whey hydrolysate: percentage of hydrolysis, degree of hydrolysis, and average molecular weight.

Percentage of Hydrolysis

The percentage of hydrolysis is simply the amount of the protein which has been subjected to the hydrolysis process. A protein powder which is 50% hydrolyzed means that 50% of the protein has undergone some degree of hydrolysis, and the other 50% of the protein hasn't been hydrolyzed at all. Most whey hydrolysates which are sold are 100% whey hydrolysate, as they hydrolyze the whole batch of whey isolate at once.

Degree of Hydrolysis (DH)

Considering most whey hydrolysate supplements are 100% whey hydrolysate, the main determining factor in whether a whey hydrolysate is good or not is the degree of hydrolysis (DH). The degree of hydrolysis is the amount of hydrolysis that the protein has undergone, and this can range from no hydrolysis (DH0) to complete hydrolysis (DH100). A whey protein isolate which has a degree of hydrolysis of 10 (DH10), means that 10% of the whey protein has been successfully hydrolyzed (i.e. peptide bonds broken) to smaller di- and tripeptides and free form amino acids, and the other 90% of the whey protein isolate peptides are still tetrapeptides or larger. The higher the DH value of a hydrolyzed protein, the faster the whey protein is absorbed by the body.

Average Molecular Weight (AMW)

Related to the DH is the average molecular weight (AMW) of hydrolyzed whey. Molecular weights are measure in daltons (Da) and kilodaltons (kDa). Just as a whey hydrolysate with a high DH will have more di- and tripeptides and free form amino acids than a whey hydrolysate with a low DH, a more completely hydrolyzed protein will how a lower average molecular weight for the protein chains. This is important, because even if all the protein chains haven’t been completely hydrolyzed, any amount they have broken down is an improvement and will allow them to absorb faster.

Free form amino acids and di- and tripeptides have lower molecular weights than intact proteins, so the lower the average molecular weight of a whey hydrolysate, the faster it can be digested and absorbed into the blood stream. It is necessary to analyze the AMW of hydrolyzed protein supplements (if possible) because free form amino acids which have the lowest molecular weights are not as anabolic as di- and tri-peptides as they are directly absorbed by the gut at a greater rate and regulated by the liver to a much greater degree (2). Di- and tripeptides have a much easier time passing directly into the bloodstream than free form amino acids due to how they are transported (3). A low average molecular weight and a low free form amino acid percentage ensures that a hydrolyzed protein product is high in di- and tripeptides and not cheaper free-form amino acids.

To sum up, a DH30 whey hydrolysate will have a lower average MW than a DH10 whey hydrolysate.

As the DH increases, the protein which is being hydrolyzed becomes more and more bitter, and the broken protein molecules are reduced in molecular weight. A DH100 whey hydrolysate would be nearly impossible to manufacture. A typical 100% whey hydrolysate has a DH value ranging from 1-9%. A DH10 or greater is considered a high DH value, and the best protein hydrolysate supplements max out at ~DH30. If you are curious as to the degree of hydrolysis of a specific whey hydrolysate supplement, request a product specification sheet from the producer, as this information is usually not advertised.

Whey Hydrolysate Digestion

When it comes to the muscle building effects of any protein, four specific qualities must be analyzed to determine the protein’s impact on anabolism. These qualities are:

• Rate of gastric Emptying

• Gastrointestinal Absorption

• Amino Acid Profile - Muscle Protein Synthesis

• Insulin Response

The faster protein is able to exit the stomach into the small intestine for absorption, the better it is in acutely increasing circulating free form amino acids and di- and tripeptides in the bloodstream. More efficient gastrointestinal absorption also allows more protein fractions to enter into the bloodstream, creating a more anabolic environment. The level of muscle protein synthesis which is stimulated by a protein is important, and the ability of a protein to increase insulin secretion upon consumption also is important in creating an anabolic muscle building environment.

Hydrolyzed Whey has a Faster Rate of Gastric Emptying

Whey hydrolysate solutions empty with a half-time rate of 17 ± 6 minutes (4). The half-time rate is the time required by the stomach to empty 50% of the ingested meal. For reference, a standard glucose solution, which has a very fast rate of gastric emptying, has a half-time rate of 9.5 ± 1 minute and milk protein, which has a slow rate of gastric emptying, has a half-time rate of 26.5 ± 10.0 minutes (4). When it comes to quickly creating an anabolic state by delivering whey protein peptides into the blood stream, the faster the rate of gastric emptying, the better.

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Hydrolyzed Whey is More Efficiently Absorbed

Whey hydrolysate is able to be absorbed by the body more rapidly than intact proteins, such as whey protein concentrate and isolate, thus quickening nutrient delivery to muscle tissues. Dipeptides and tripeptides, and less-so free form amino acids, are absorbed extremely rapidly since they are already broken down and can pass through the intestinal wall passively or via transporters. Peptides larger than tripeptides, such as tetrapeptides, cannot be directly absorbed by the body unless they undergo further digestion into smaller peptides or free form amino acids.

Studies (5, 6, 7) strongly suggest that ingestion of a protein hydrolysate results in a less efficient uptake by the splanchnic bed. The splanchnic bed is comprised of the tissues of the liver, stomach, intestines, pancreas, and spleen, and they have their own nutrient requirements. For the purpose of building muscle, the more proteins can avoid being absorbed by the splanchnic bed and flow into the blood stream, the better. With whey hydrolysate the acute increase of amino acids entering into the blood stream is greater than with protein isolate or concentrate, which should help with triggering muscle protein synthesis higher and build more muscle.

Amino Acid Profile - Muscle Protein Synthesis

Increasing muscle protein synthesis (MPS) is the main reason protein powder supplements are popular, as it leads to greater muscular gains, and compared to other protein sources such as casein and soy, whey protein is the best at acutely increasing MPS (8). The amino acid profile of whey protein compared to other proteins such as soy and casein is responsible for its greater ability to increase MPS, and the 2:1:1 ratio of branched chained amino acids leucine, isoleucine, and valine found in whey protein is responsible for this (9).

Whey Hydrolysate has a Stronger Insulin Response

Whey protein has been shown to greatly stimulate insulin release once the various di- and tripeptides and free form amino acids enter the bloodstream (10), and insulin is a major contributor to muscle anabolism* under certain conditions. The one-two punch of increased muscle protein synthesis from whey protein and increased insulin levels makes whey protein a very anabolic supplement, and considering whey hydrolysate is the quickest and most efficiently absorbed whey protein available, whey hydrolysate will stimulate insulin release to a greater degree than whey isolate or concentrate.

Compared to other versions of whey protein and casein hydrolysate, whey hydrolysate increases skeletal muscle glycogen levels to a greater degree over a similar time period (11, 12). Higher muscle glycogen stores and fast absorption make whey hydrolysate a great ingredient to use in a intra-workout drink.

*Note - Insulin allows nutrients in the bloodstream, such as whey protein fractions and glucose, to enter into a muscle cell. Insulin also stimulates muscle protein synthesis and increases blood flow to muscles.

Should you Buy Whey Hydrolysate?

Whey protein hydrolysate is more effective than whey protein isolate and concentrate, but since whey protein concentrate and isolate are already highly bio-available, the increased ability of whey protein hydrolysate to be absorbed into the blood stream, increase muscle protein synthesis, and build muscle might be overplayed.

A whey hydrolysate supplement with a degree of hydrolysis of 3, which is typical for the industry, only offers a small competitive advantage over regular whey protein isolate, but the current science shows that a DH10+ whey hydrolysate definitely confers significant anabolic advantages over regular whey protein isolate or concentrate.

Whether the increased price of whey protein hydrolysate is worth the extra premium is up to you the buyer. I personally like to afford myself every advantage I can, and whey hydrolysates are not that much more expensive than standard whey isolate.

To answer the question of whether consumption of a hydrolyzed whey protein produces a more anabolic environment compared to a non-hydrolyzed whey protein, the answer is yes (13). Consumption of a high DH, low AMW whey hydrolysate supplement has significant benefits over traditional whey isolate and concentrate supplements.

Is Whey Hydrolysate Right for You?

If you are already buying a whey protein supplement for pre, peri, or post workout nutrition, I would recommend you buy whey hydrolysate instead of whey isolate or concentrate as long as the degree or hydrolysis value of the hydrolysate is 10+.

When buying a protein powder for general health reasons, such as getting sufficient protein in the diet or to have an easy meal replacement on hand, I would stick with a less allergenic plant based protein, which also adds fiber to your diet.

Lower DH (<10) whey hydrolysates still offer unique advantages over typical whey protein supplements, but the higher price per pound doesn't make low DH whey hydrolysates worth the extra cost compared to whey isolate in my opinion.

If you are mildly lactose intolerant but whey isolate consumption causes no health issues, whey hydrolysate is a great choice. Whey hydrolysate is virtually free of lactose, fat, and cholesterol, and it shouldn't cause any adverse effects. Caution is always recommended though, and if you are unsure if you can consume whey protein safely with no gastrointestinal issues please consult with your doctor or wellness practitioner.

Whey Hydrolysate Buying Recommendations

Overall, I would give whey hydrolysate a big BUY recommendation considering you buy the right type (aka DH10+, AMW & ~10,000 Da). Below I have two brands I recommend and have tried, and there are other supplement companies which sell comparable products. Armed with the knowledge provided in this article, it should now be easy to determine whether any whey hydrolysate supplement you run across is high quality and legit or a marketing gimmick.

The high DH whey hydrolysate I recommend can be purchased from True Nutrition. True Nutrition sells dozens of different types of supplement powders and pills, rigorously third party tests them, and then retails them at competitive prices. You can even create your own custom protein blend, which is basically a combination of whichever bulk powders you want in your desired ratios. They charge extra for flavors, the bags used to hold the protein, and shipping, but even after all of that you still come out ahead.

The Hydrolyzed Whey Protein Ultra Grade sold by True Nutrition is approximately the same price as Optimum Nutrition’s Platinum HydroWhey, but it’s degree of hydrolysis is clearly listed at 13%, which is exceptional, and True Nutrition’s Hydrolyzed Whey isn’t spiked with lower quality BCAA’s like Optimum Nutrition’s HydroWhey. Optimum’s brand also uses artificial sugars which disrupt gut health.

True Nutrition powders can also be blended in the factory with other protein, carbohydrate, or fat powders for a customized shake blend, and you can customize the flavoring too, which is pretty great. Create your own peri-workout drink, meal replacement, protein shake, or more!

If you don’t care about hydrolysis, then Isopure’s Unflavored Whey Isolate is a great whey protein. I give it my highest recommendation because it is easy to digest, isn’t loaded up with any junk artificial sugars or chemicals, and comes at a reasonable price. Hydrolyzed protein can give you an extra edge, but for 99% of the populace, a whey isolate is a better choice of protein and will be just as effective in building muscle and increasing strength.

Boost Testosterone and Build Muscle with Cistanche

Whey protein confers quite an advantage in maintaining and building lean body mass compared to other proteins, and if you want to make sure every gram of protein goes to proper use and to really give yourself an extra edge with strength training, I recommend trying a Cistanche and Cholesterol Protocol.

Combining the testosterone boosting herb cistanche with high cholesterol sources of food like eggs primes the body for muscular growth by providing it everything it needs to increase steroidogenesis. Combining cistanche and eggs together caused me to increase my free testosterone levels by 53% in just 30 days. You can purchase cistanche from Nootropics Depot.

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References

1. Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30.

2. Matthews, David M. et al. Peptide Absorption. Gastroenterology, Volume 71, Issue 1, 151 - 161

3. Frenhani PB, Burini RC. [Mechanisms of absorption of amino acids and oligopeptides. Control and implications in human diet therapy]. Arq Gastroenterol. 1999;36(4):227-37.

4. Calbet JA, Holst JJ. Gastric emptying, gastric secretion and enterogastrone response after administration of milk proteins or their peptide hydrolysates in humans. Eur J Nutr. 2004;43(3):127-39.

5. Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009;6:38.

6. Kim W, Egan JM. The role of incretins in glucose homeostasis and diabetes treatment. Pharmacol Rev. 2008;60(4):470-512.

7. Paddon-jones D, Sheffield-moore M, Aarsland A, Wolfe RR, Ferrando AA. Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. Am J Physiol Endocrinol Metab. 2005;288(4):E761-7.

8. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107(3):987-92.

9. Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010;7:51.

10. Frid AH, Nilsson M, Holst JJ, Björck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005;82(1):69-75.

11. Morifuji M, Kanda A, Koga J, Kawanaka K, Higuchi M. Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats. Amino Acids. 2010;38(4):1109-15.

12. Kanda A, Morifuji M, Fukasawa T, et al. Dietary whey protein hydrolysates increase skeletal muscle glycogen levels via activation of glycogen synthase in mice. J Agric Food Chem. 2012;60(45):11403-8.

13. Manninen AH. Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med. 2006;40(11):900-5.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Fitness and Physical Development

Pasture Raised Eggs

Article by Stefan Burns - Updated June 2022. Join the Wild Free Organic email newsletter!

The humble egg is a nutritional powerhouse eaten by millions of people around the world, and you will have a tough time finding a healthier food as easily accessible.

In 1945, the average American consumed 1.15 eggs a day, but in 2013 the average American consumed only 0.68 eggs a day. This downturn of egg consumption is the result of the war on fat, which has taken place over the past 40 years, and being high in fat, the humble egg was placed directly into the cross-hairs. Now eggs are beginning to be reappreciated for their abundant nutrition, and new studies on eggs are changing public perception of eggs once again.

How did eggs fall out of the spotlight? In the 1950’s, a series of bad studies with cherry picked data were released. In these studies, high levels of saturated fat and cholesterol consumption in the diet were incorrectly linked to heart disease and other health concerns. Now, after decades of low fat nutritional guidance, most dietary experts recommend the inclusion of fat from whole unprocessed food sources into the diet.

Unless practicing a vegan diet, eggs are an amazing food to eat, abundant in healthy fats, protein, and many micronutrients. In this article, the nutritional differences between pasture raised eggs and conventional “inhumane” eggs will be examined. At the end there is a buyers guide which will explain all the different types of eggs that can be purchased and which eggs you should and shouldn’t buy for best health and wellness outcomes. I provide my recommendations on which egg brands to buy which I determined by buying a variety of egg brands and subsequently looking into the practices of each individual egg producer.

Conventional versus Pasture Raised Eggs

Before the advent of the industrial revolution, chickens were simply raised on the farm. Chickens ran and flapped about, established their own social structure, and foraged on a variety of plants, vegetables, fruits, seeds, grains, and insects. These chickens were happy and healthy, and as a result laid eggs with thick hard shells, which when cracked open, revealed rich flavorful orange yolks.

Now if you purchase an average priced dozen eggs, you’ll find that their shells are weak and the yolks are a pale yellow. Why the difference?

In the process of trying to feed a growing urban population, the quantity of eggs produced from local farms was no longer sufficient, so large egg producers stepped in and started to produce eggs at large capacities. In the 1930’s, a large egg farm had 500 hens per house. Now a typical hen house contains 80,000 or more hens inside. What was sacrificed in the process of industrializing egg production is the health of the hens, the amount of space afforded to each hen, the nutritional content of the chicken feed, and therefore as a cumulative result, nutritional quality of eggs laid by hens raised in those conditions plummeted.

Most egg laying hens are either confined to small cages or are cramped together in cage-free barns. A few lucky hens, those belonging to pasture raised farms or backyard gardens, are raised as they traditionally have been for thousands of years, and the eggs they lay are packed with nutrition.

As the result of decisions made nearly 100 years ago, we are now left with two methods of egg production (farm-style or industrial), two types of hens (healthy or sickly), and two types of eggs, pasture raised or inhumane.

Egg Nutritional Facts

To see the difference in nutrition between pasture raised eggs and inhumane battery raised eggs, look at the tables below. I complied the nutritional data below from a variety of sources to try to present the most accurate nutritional data currently available. All of these values are for a single large, hard boiled egg (50 grams). Bolded values have a superior amount of the vitamin/mineral/fat of interest between the two types of eggs.

Macronutrient Differences (percentages)

Inhumane Egg

Conventional Eggs:

• Calories per Egg - 77.5

• Fats (g) Per Egg - 5.3

  • Saturated Fat (1) - 1.55

  • Monounsaturated Fat - 2.0

  • Polyunsaturated Fat - 0.7

• Carbohydrates per Egg - 0.6

  • Fiber per Egg - 0

• Protein per Egg - 6.3

Pasture Raised Egg

Pasture Raised Eggs:

• Calories per Egg - 77.5

• Fats (g) Per Egg - 5.32

  • Saturated Fat (1) - 1.2

  • Monounsaturated Fat - 2.04

  • Polyunsaturated Fat - 0.73

• Carbohydrates per Egg - 0.56

  • Fiber per Egg - 0

• Protein per Egg - 6.29

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Omega-3 Fatty Acid, Omega-6 Fatty Acid, and Cholesterol Differences

Omega-6 values for pasture raised eggs are nearly equivalent to inhumane eggs, the amount of Omega-3’s (1) is 300% higher, resulting in a much more favorable Omega-3 to Omega-6 ratio (1:2 pasture-raised vs 1:5.4 inhumane). A 1:2 Omega-3’s/Omega-6’s ratio is a much more favorable ratio for a variety of health parameters, such as obesity risk (2), and is inline with ancestral health observations and recommendations (3).

Cholesterol levels in the pasture raised eggs are likewise 34.5% lower than in their inhumane egg counterparts.

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Vitamin Differences between Pasture Raised and Conventional Eggs

Vitamins	Pasture Raised Eggs	Inhumane Eggs	Percent Differences	Significant Dietary Source (Y/N)?
Vitamin A (IU)	395.93	243.5	62.5%	Y
Vitamin C (mg)	0	0	--	N
Vitamin D (IU)	43.5	17.5	148.5%	Y
Vitamin E (mg)	1.87	0.49	281.6%	N
Vitamin K (mcg)	0.15	0.1	50%	N
Thiamin (mg)	0.03	0	--	N
Riboflavin (mg)	0.26	0.3	15.4%	Y
Niacin (mg)	1.31	0	--	N
Vitamin B6 (mg)	0.06	0.1	66.6%	Y
Folate (mcg)	22	22	--	Y
Vitamin B12 (mcg)	0.55	0.6	9.1%	Y
Pantothenic Acid (mg)	0.7	0.7	--	Y
Choline (mg)	146.9	113	30%	Y
Betaine (mg)	--	0.3	--	N
Beta Carotene (mcg)	39.515	5	690%	N

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Mineral Differences between Pasture Raised and Conventional Eggs

Minerals	Pasture Raised Eggs	Inhumane Eggs	Percent Difference	Significant Dietary Source (Y/N)?
Calcium (mg)	25.0	25.0	--	N
Iron (mg)	0.59	0.6	1.7%	Y
Magnesium (mg)	5.0	5.0	--	N
Phosphorus (mg)	86.0	86.0	--	Y
Potassium (mg)	63.0	63.0	--	N
Sodium (mg)	62.0	62.0	--	N
Zinc (mg)	0.52	0.5	4%	Y
Copper (mg)	0.01	0	--	N
Manganese (mg)	0.01	0	--	N
Selenium (mcg)	15.4	15.4	--	Y
Fluoride (mcg)	0	2.4	--	N

Note - "--" indicates missing or incomplete data

Most nutritional taken from the USDA Food Composition Data Base.

Out of 26 vitamins and minerals, there are 16 that have different values between pasture raised and inhumane eggs. The inhumane egg wins on 6 counts, and the pasture raised egg wins on 12 counts. Additionally, when the inhumane eggs have higher levels of micronutrients as a result of being fed iron and B-vitamin fortified feed, it is by 23.2% on average over the pasture raised egg. For the pasture raised eggs, that average is 180.9%, a remarkable increase demonstrating the superiority of pasture raised eggs.

Nutritional data currently is limited for pasture raised eggs, and I would speculate that once better nutritional data is collected, it will be shown that pasture raised eggs have higher daily percentages of vitamins and minerals across the board than inhumane eggs. And for those who pass on the yolks and just eat the egg whites, you’re missing out! When someone avoid the delicious egg yolks, they also miss out on the majority of the Iron, Potassium, Folate, Selenium, Vitamin A, Vitamin E, Vitamin B, Vitamin D, Biotin, and Choline present in each egg. Never skip the egg yolks!

Not All Eggs Are Created Equal

I believe in the humane treatment of all animals. Humans are omnivores, and animal products, while not completely required by our diet, contains a wealth of bioavailable vitamins and minerals, healthy fats, and of course, ample protein. If someone chooses to eat animals products, they should do so as humanely as possible.

The current state of animal welfare in the American food industry is abysmal, with new humane standards desperately being needed. With the huge size of the corporations running the food industry, the easiest way to enact meaningful change is to vote with your dollar.

Currently, the average space available to a typical caged battery hen is ~67 sq inches, which has often been described as less than the size of a piece of A4 paper. Ceiling height varies, but the most caged hens can do is stand up and turn around. Some hens can’t even stand up. They definitely cannot run, climb, peck, and just live.

Cage free hens aren’t too much better off either. In California, a state praised for its progressive humane policies, each cage free hen is afforded 116 sq inches, about double that of caged hens.

Typically, hens are fed an all vegetarian diet, and as a result, they often are deficient of important vitamins and minerals which they typically acquire through an omnivorous lifestyle. Methionine in particular, is an essential protein based amino acid typically acquired through animal products (chickens are omnivores themselves), and when chickens aren’t supplemented or given access to this amino acid, among other key nutrients, they turn to pecking each other, and even cannibalism, to get a sufficiently nutritious diet. Additionally, hen houses both for caged or cage free hens have poor ventilation, and in the cage free hen houses, the hens collectively kick up clouds of dust, making respiratory conditions extremely common.

Other humane concerns for both cage free and caged hens, taken from the Humane Society are:

• Both systems typically buy their hens from hatcheries that kill the male chicks upon hatching—more than 200 million each year in the United States alone.

• Both cage and cage-free hens have part of their beaks burned off, a painful mutilation in an effort to reduce pecking behaviors.

• Both cage and cage-free hens are typically slaughtered at less than two years old, far less than half their normal lifespan. They are often transported long distances to slaughter plants with no food or water, starving along the way.

• While the vast majority of the battery and cage-free egg industry no longer uses starvation to force molt hens, some producers still use this practice.

Pasture raised hens live completely different lives from their friends in industrial hen houses. To be certified pasture raised, a minimum of 15,552 sq inches per bird is required, a 13,400% increase over cage free hens and a whopping 23,200% increase over caged hens. Additionally, hens are kept outside year round (except in very inclement weather), and fields are rotated.

Within this fluid 10x10’ area each hen is given, hens are free to forage as omnivores, run, climb, flap, roost, nest, and simply live. Not being overly crowded together hens are much less likely to peck each other and they are free of unsanitary and dusty conditions which cause immune and respiratory issues. When you buy pasture raised eggs, you’re not only buying nutritionally superior eggs, you’re also supporting farmers who raise their hens humanely and with integrity.

Egg Grocery Store Marketing Tactics

When you pick up a carton of eggs at the supermarket nowadays, you are assaulted with a variety of marketing terms and gimmicks. Below are explanations of the marketing terms you are likely to encounter.

Hormone Free Eggs

In the United States, no egg laying hens are given hormones, so even egg cartons that do not have the marketing term “Hormone Free” are in fact hormone free. You should never buy eggs which are more expensive solely because of this true, yet misleading marketing term.

“All Natural” Eggs

In some countries, the term “All Natural” is defined and enforced, but in the United States, it has no virtually no meaning. As regulated by the USDA, foods labeled “Natural” must be minimally processed and contain no artificial ingredients, which does not ensure the animals aren't fed artificial ingredients. “All Natural” is a marketing gimmick and you should not base your purchases off of this marketing term.

Antibiotic Free Eggs

Antibiotic-free claims on egg cartons can be only be made by egg producers who choose not to use any antibiotics in feed or water during the growing period of pullets or while hens are laying eggs. It is not common for any egg laying hen to receive antibiotics because of the effectiveness of current vaccines and other illness treating measures. Still, antibiotic free eggs are much better to buy than eggs which don’t have this label.

Cage Free Eggs

This term indicates that the hens were able to freely roam a building, room, or enclosed area during their production cycle, with access to unlimited water and feed. Compared to the average battery hen, which is afforded approximately 67 square inches of cage space (less than an 8.5 x 11 sheet of paper), the average cage free hen is afforded approximately double that. Cage free eggs have their own unique drawbacks though.

Free Range Eggs

Similar to cage free eggs in that the hens are not confined to cages and are free to move around, except the hens are also given access to the outdoors. HFAC Humane Certified® standards for free range requires a minimum of 288 sq inches of outdoor space per bird. As egg producers have upgraded from cage free to free range, many converted their existing hen houses to include a small, fenced off patch of concrete outside the barn built to meet minimum requirements.

On most free range egg cartons, scenes of chickens pecking around on sunny hillsides can be seen, but don’t be fooled, those cheery images could not be farther from the truth. Some egg producers exceed the free range minimums, but often it is unclear by how much.

The Happy Egg Co. is one such company. They used to proudly label that each hen receives 2016 sq inches per bird, but now after serious business growth in the past 2-3 years, they instead list that each farm provides 8 acres of outdoor access. No metrics are provided on the number of hens per barn, but I would guess that to keep up with demand they decided to increase their number of hens per barn rather than increase the number of barns needed to maintain 2016 sq inches.

The free range marketing term allows egg producers to mark up the prices on their eggs like crazy to uneducated consumers, so stay away from this label and only buy pasture raised eggs.

Pasture Raised Eggs 🌟

Eggs laid from hens which have access to pasture. Pasture is defined as open grassland. The HFAC’s Certified Humane® “Pasture Raised” requirement is 1000 birds per 2.5 acres (108 sq. ft. per bird) and the fields must be rotated. The hens must be outdoors year-round, with mobile or fixed housing where the hens can go inside at night to protect themselves from predators, or for up to two weeks out of the year, due only to very inclement weather. For all intents and purposes, this definition of pasture raised is more than sufficient, and more than required by the USDA to label your eggs as pasture raised. The “Pasture Raised” marketing term backed by the HFAC label is the only egg carton label which really guarantees that egg laying hens are treated humanely and given sufficient access to the outdoors, ample space to run, fly, peck, forage for food, and perform other natural behaviors.

All Vegetarian Feed Eggs

This label simply designates that the chicken feed is simply all vegetarian feed, with no animal products. “All Vegetarian Feed” is a strong indicator that the eggs you are buying do not come from pasture raised hens, as hens with access to pasture are free to forage for grubs and insects, invalidating the AVF label.

Organic Eggs

From the USDA:

“Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Hens that are fed organic feed are exposed to less herbicides and pesticides. Buying organic eggs is better than non-organic eggs, but ultimately unless these eggs also come from pasture raised hens, organic eggs are produced in almost the same way as inhumane eggs. Inhumane conditions, poor nutrition, and lesser quality eggs can still be expected when you buy organic (unless they are also certified pasture raised).

Omega-3 Fortified Eggs

Omega-3 fortified eggs are produced from hens fed flaxseed. Flaxseed is high in ALA Omega-3’s. Humans are poor at converting ALA into DHA and EPA omega-3 fatty acids, but chickens are fairly good at converting ALA omega-3’s into the more bioavailable versions. Omega-3 fortified eggs are much higher in omega-3 fatty acids than regular conventional eggs, and are definitely a better choice.

Pasteurized Eggs

Eggs which are pasteurized, either as a liquid separated from the shell, or as a whole egg. Eggs which are pasteurized in their shells are pasteurized by being immersed in a water bath at specific temperatures for specific amounts of times, killing any foodborne pathogens. Unless you have a specific medical reason that requires pasteurization of your eggs, you’re better off buying regular unpasteurized eggs.

Brown Eggs

Brown eggs are very popular, with many perceiving brown eggs as healthier and having coming from more natural farms, but this is false. The color of the egg shell, be it brown, white, blue, or green, is dependent on the breed of the chicken and is in no way correlated to the nutritional content of the egg. Brown eggs are often marked up in price compared to identical white eggs.

Additional Questions about Eggs

So the yolks can vary in color based off of the nutrition and health of the chicken, does the egg shell color behave the same way?

• No, the color of a egg shell is determined by the type of breed of the chicken, but a healthy chicken will produce an egg with a thicker shell.

What's the largest egg ever laid by a chicken?

• 9.1" round, nearly twice the circumference of a normal large chicken’s egg (5.3” round) and 5 times the volume (3150 in^3 vs 620 in^3)!

Egg Buying Recommendations

So what’s the healthiest, most humane carton of eggs that you can buy? If you can find hormone & antibiotic free, organic, omega-3 fortified, pasture raised eggs then you hit bullseye and achieved the impossible. And it is impossible unless you personally ensure those requirements are achieved on your own farm. I researched all the different egg manufacturers in the United States and couldn’t find a single manufacturer who achieved that benchmark. All that said, the next best thing, pasture raised organic eggs, is increasing available in stores.

So, the easiest way to ensure the eggs you buy are healthy and delicious is to find a local egg producer near you which raises their hens on pasture. Eat Wild is a great resource to use to help you find a local pasture raised egg producer.

It’s pretty easy to find local manufacturers, and I’ve gone to several for my eggs before. When it’s more convenient to my eggs instead at the grocery store, I buy mostly Vital Farms Pasture Raised Eggs. Pasture raised organic eggs cost more, but you pay for what you get. Overall pasture raised eggs are still a very economical source of calories, protein, and micronutrients.

If you have never had pasture raised eggs before, buy a carton next time you’re at the store, and compare them to inhumane eggs. Take note of the differences between the two. The pasture raised eggs should have thicker shells (indicative of more available calcium) and dark yellow-orange yolks (indicative of more beta-carotene). The pasture raised eggs should also taste significantly better, with a rich deep flavor highlighted by subtle nutty flavors.

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References:

1. Mother Earth News - Free Range Egg Study. Data Table.

2. Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128.

3. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-79.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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More Articles on Nutrition

Health Benefits of Heat Therapy

Article by Stefan Burns - Updated December 2021. Join the Wild Free Organic email newsletter!

Everyone knows the huge health benefits that come from exercising daily, eating vegetables, and sleeping eight hours every night. Other wellness practices that offer tremendous health benefits, like heat therapy, are lesser known. Enjoying the heat of a sauna, steam room, or hot bath has wide ranging health benefits such as reducing inflammation, cardiovascular improvements, and pain reduction.

A sauna is a room designed to stay at a high temperature in order to cause physiological effects. Regular saunas operate using a central heat source and usually range in temperature from 167–212 °F (75-100 °C), and have nearly zero humidity in order to not scald the skin. Steam rooms on the other hand have a humidity nearly at 100%, but are kept cooler at 104 °F (40 °C) in order to not scald the skin from the water vapor. Infrared saunas use infrared light to heat up the body from the inside out. While in a sauna, steam room, or infrared sauna, your body temperature will rise to 100 °F (38 °C) and you’ll begin to perspire in order to stabilize your body temperature from rising any further.

Saunas previously could only be found at spas or high-end health facilities but are now a common component of many gyms. Saunas are also available for purchase commercially though they are fairly expensive. Accessing and using a sauna has never been easier, and below are five incredible reasons why you should use a sauna regularly.

Heat Therapy Increases Longevity

Consistent sauna usage has been shown to increase longevity and improve subjective measures of well-being.

When you place your body into a sufficiently heated environment, heat shock proteins (HSP) throughout the body are activated.

• In the presence of heat stress, these heat shock proteins (HSP) help protect the body by scavenging free radicals (unstable atoms that can damage cells) and also by supporting cellular antioxidant capacity.

• HSPs also repair damaged proteins, helping them return to their proper structure and function. Structurally intact proteins are critical for maintaining normal functioning cellular mechanisms.

Using a sauna consistently assists the body to function smoothly on a cellular level. The stresses of daily life create cellular clutter, and heat therapy is one easy way to help clean it all up.

• Brief heat exposure for yeast, flies, and worms increases their lifespan by up to 15% (1, 2, 3, 4). The triggering of the HSPs was directly shown to be responsibly for a 15% lifespan increase in these simple organisms.

To track longevity increases in humans who consistently use the sauna is more difficult than it is for simple organisms, but a few human studies have been done that have made some incredible findings:

• A 20+ year study followed 2315 men from Finland 40-60 years old and found that sauna usage 4-7 times a week for sessions >20 mins on average experienced a 40% reduction in all cause mortality, aka death from anything (5). Factor out freak-accidents like car crashes and that 40% value is actually higher!

• Additionally, the same study also found that sauna usage 4-7 times a week for sessions >20 minutes had a 48% lower risk of heart attack or fatal heart disease over those that used the sauna just once a week (already a healthy habit) (5).

The research on heat therapy is compelling, and it’s also backed up by thousands of years of anecdotal wisdom linking sauna usage and increased longevity.

Heat Therapy Improves Well-Being

Using the sauna will temporarily improve your well-being, and consistent use will semi-permanently improve your everyday well-being. These well-being improvements come from improved sleep and beneficial neurological changes.

Sauna usage has been shown to reliability increase sleep among people that use them regularly. One study had police officers, a very high stress job, use the sauna for four weeks. After one month, the officers boosted their sleep from 5.8 hours per night to 7.6 hours per night post-intervention (6). That’s a 30% increase in sleep quantity! Depending on your body, experts recommend 7-9 hours of sleep per night for adults. The secret to increasing your beneficial sleep comes from the release of endorphins.

After using the sauna, the body releases a steady stream of endorphins that lasts for several hours (7, 8, 9). Endorphins are opioids produced endogenously by the body, well known for their ability to ease pain, promote relaxation, and induce sleep. During the day, pursuing activities that release endorphins (exercise, sauna, meditation, sex) is a great way to prime yourself to fall asleep quickly and to experience improved sleep quality.

Sauna usage can also help manage depression. In a study with cancer patients, the patients who experienced whole body heat therapy (from a radiant heater) were markedly less depressed, angry, and tense for 72 hours post-treatment compared to pre-treatment (10).

Using the sauna is an acutely stressful event for the body, so as the heat stress builds up the body releases dynorphin, an opioid which gives you feelings of dysphoria, the opposite of euphoria. To counter the short term release of dynorphin, the body rewards the sauna user by increasing the production and sensitivity of beta-endorphin receptors, changes which are semi-permanent. Having a greater quantity of more sensitive beta-endorphin receptors means activities that do release endorphins become even more pleasurable.

Heat Therapy Increases Metabolism

With calorie over-consumption and obesity a major health epidemic worldwide, any wellness endeavor that can burn calories and kill fat cells is something worth experimenting with. And heat therapy does exactly that. Using Sauna usage results in the decrease of systolic and diastolic blood pressure as well as arterial stiffness. Meanwhile, sauna usage will increase heart rate to a level similar to mild cardiovascular exercise (11). Over a period of 30 minutes using the sauna can burn anywhere from 100 to 200 calories depending on your height, weight, and temperature. And unlike cardio, you won’t be tempted to replenish yourself by reaching for food anytime soon; using a sauna isn’t a hunger promoting activity.

Compared to control, 38 obese patients using heat therapy consistently over two weeks saw a significant drop in body-weight with both groups eating 1800 calories per day (12). But it gets even better. Burn fat, and keep it off! When exposed to heat stress, fat cells are injured and undergo cellular apoptosis (cellular death), while other nearby tissues are like the skin and muscle are more resilient (13).

While fat cells can increase or decrease in volume in response to changing levels of calorie consumption, it is very difficult to reduce the number of fat cells. The more fat cells you have, the more fat storage potential you have, which in normal context isn’t desirable. Reducing your number of fat cells through sauna usage is a great way to lose body fat and keep it off, permanently.

Also important for proper weight control and nutrient partitioning is insulin sensitivity. Sauna usage has been shown to decrease blood sugar levels and improve insulin sensitivity over a short time frame (14), and with consistent usage these results become semi-permanent improvements. With improved insulin sensitivity you gain greater lifestyle and caloric flexibility.

Heat Therapy Improves Cognition

For those who use the sauna 4+ times a week, it has been shown that they have a 65% reduced risk of developing Alzheimer’s Disease or other forms of dementia (5). When proteins unravel, they tend to clump together, forming protein plaques. It is the protein beta-amyloid which disassembles and clumps in the brain that causes Alzheimer’s disease. Heat shock proteins (HSPs), the very proteins released during heat stress help to repair damaged proteins. By using the sauna consistently, you’re releasing streams of HSPs which flood your bodily tissues and repair damaged proteins they encounter.

Another important factor for brain health is the hormone BDNF (brain-derived neurotrophic factor). BDNF is important in the formation of long term memories through its influence on brain plasticity. BDNF has been shown to reliably increase during running, understood partly to be an effect from the increased body temperature (15) that is generated from the cardiovascular activity. Similar effects are expected with sauna usage.

Memory formation and recall is of the utmost importance for retaining a sharp mind, and there are many neurotransmitters which are responsible for memory creation. Norepinephrine is a neurotransmitter that is released during stressful moments, helping to focus, strengthen, and store new memories through its effect on brain plasticity (16). Sauna usage can increase norepinephrine levels 310% over baseline (17)! Heat exposure is an acute stressor, so the release of norepinephrine during and after sauna usage makes sense. Have something you particularly need to study or remember? Be sure to use the sauna to relax afterwards!

Heat Therapy Builds Muscle

Building muscle, a desirable goal for many, ultimately boils down to the interplay of muscle protein synthesis (building muscle) and muscle degradation (losing muscle). If your muscle protein synthesis is higher than muscle degradation, then you’ll build muscle. If muscle degradation is higher than muscle protein synthesis, no matter their relative levels, then muscle will be lost. When the two are in balance then muscle is maintained.

Sauna usage has been shown to have beneficial effects for building muscle, boosting muscle protein synthesis and decreasing muscle degradation.

Sauna usage increases muscle protein synthesis

One of the most fascinating effects of the sauna is the tremendous surge of growth hormone (GH) that it causes (18). Growth hormone is a vital bodily hormone responsible for maintaining healthy tissues, joints, skin, and hair. Downstream of GH is IGF-1 (insulin-like growth factor 1), which is synthesized in response to growth hormone. IGF-1 is thought to be the main driver behind many of the anabolic effects of GH. IGF-1 activates the mTOR (a type of protein enzyme) pathway, which triggers muscle protein synthesis, and IGF-1 inhibits activation of FOXO proteins, consequently inhibiting protein degradation (19). Beneficial GH releases of 500% over baseline has been observed with normal sauna usage (17), such as two 15-minute dry sauna sessions at 212°F (100°C)! And this scales, with longer more frequent sauna sessions increasing growth hormone levels 1000+% over baseline (20).

And as mentioned earlier, improved insulin sensitivity brought on by sauna usage improves nutrient partitioning, shuttling nutrient towards muscular tissue instead of fat mass.

Sauna usage helps with recovery and reduces muscle degradation

Heat shock proteins (HSPs), due to their cellular cleanup roles, also help to prevent or mitigate oxidative stress by maintaining optimal glutathione levels (a naturally produced anti-oxidant) and through the scavenging of free radicals. When HSPs repair damaged proteins, this applies to damaged proteins found in damaged muscle fibers after injury or exercise.

When not in use, a muscle atrophies, and heat therapy using animals at 105.8°F (41°C) was shown to be dose dependent in reducing hindlimb muscle atrophy, with the 60 minute group stopping muscular atrophy by 32% compared to 20% for the 20 minute group (21). After atrophy occurs, muscle regrowth must occur to return to optimal health. If starting to exercise for the first time again in a while, this muscular reloading phase is particularly stressful and is responsible for a lot of oxidative stress throughout the body. The powerful abilities of heat shock proteins again come to the rescue, with heat therapy increasing muscle regrowth compared to control during a muscular reloading phase (22).

Heat Therapy is Great for Health

The sauna is a powerful wellness powerful that can be used to dramatically improve health, well-being, physiology, and more. These beneficial increases in longevity, increased muscle mass, reduced body fat, improved mental clarity, and improved well-being are mainly due to the release of heat shock proteins from the heat stress and the release of restorative growth hormone afterwards. Acute stressors such as exercise and heat therapy lead to improved health outcomes, whereas chronic stressors lead to disease. Heat therapy, being a wholly unique form of acute stressor, pairs synergistically with exercise in promoting abundant wellness.

Sauna usage is inherently different than exercise though because it is a very low energy activity. During the sauna you can stretch to improve your flexibility, practice breathing exercises, or meditate. One of the most important aspects is to practice mindfulness while using the sauna. Leave the cell phone outside and use the sauna with focus and intention.

As more research is done on sauna usage, I expect the popularity of heat therapy to increase. Maybe sauna usage will be just as popular as exercise one day!

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