Reishi Mushroom for Stress, Chronic Fatigue, and Anxiety

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

Reishi or Lingzhi is the common name for a subgroup of polypore mushrooms that belong to the genus Ganoderma, the main members of this group that are used herbally being Ganoderma lucidum, Ganoderma lingzhi, Ganoderma sessile, and Ganoderma tsugae.

Reishi mushroom is considered to be a panacea for all types of diseases by many and reishi mushrooms has been used in herbal medicine practices for thousands of years. It’s known as the mushroom of immortality. Some of the main benefits of reishi mushroom is its ability to mitigate stress, heal chronic fatigue, and help with anxiety.

This article covers first the basic science of what causes stress, chronic fatigue, and anxiety and how these three conditions are linked together neurologically and neurochemically. Then it’s discussed how reishi mushroom can help with these conditions and where you can purchase raw reishi mushroom and/or reishi mushroom supplements. For the deep learners, visit the reishi mushroom herbal page for the complete health benefits, identification, safety, dosing and more of reishi mushroom. The video below is also a complete guide to reishi mushroom that I made.

Thumbnail image: Ganoderma sessile I wild harvested in PA, USA

How Stress, Chronic Fatigue, and Anxiety are Interconnected

Modern scientific and medical systems have made an art out of breaking down whole complete systems into their constituent parts for individual analysis. This method of scientific dissection has contributed vastly to our understanding of things, but without a corresponding integrative study of the holistic nature of reality, no complete understanding or method of healing will ever be achieved.

When it comes to health factors like stress, chronic fatigue, and anxiety, the human system as a whole must be examined in order for the correct physical, mental, emotional, and lifestyle factors that are causing the health problems to be identified and then holistically treated.

How does the Body Respond to Stress?

Any physical, mental, or emotional strain or tension sends a signal of stress to the body. An acute stressor that isn’t overloading and can be successfully adapted too, like a moderate workout or couple hour study session, is good for the human system because it’s recoverable and causes beneficial adaptation over the long term. Chronic stress or a high magnitude acute stress overloads the human system and causes a breakdown in certain areas depending on what’s being stressed.

When the body is stressed a series of chemical changes take place that help the body to adapt and overcome. Cortisol is one of the main hormones released during stressful events, and cortisol dysregulation is a hallmark symptom of people who experience too much stress. Cortisol like any other chemical requires certain chemical constituents for its creation, cholesterol being a precursor to cortisol and vitamin C is also vital in the creation of cortisol. Stress imbalances that cause cortisol dysregulation places a strain on resources like cholesterol and vitamin C, the chronic deficit of these then places stress on other areas of the body like the immune and hormone systems. Its for this reason that excessive stress can trigger acute and chronic illnesses and disease.

The excessive stimulation of cortisol in response to too much stress also leads to altered functionality of the HPA axis which can manifest as adrenal fatigue.

What is Adrenal Fatigue?

Chronic fatigue syndrome, also known popularly as adrenal fatigue, is a health condition characterized by low energy levels, a lack of motivation, and hypersensitivity to stress. Adrenal fatigue develops when the hypothalamic-pituitary-adrenal axis (HPA axis) becomes dysregulated and the following physiological conditions manifest:

• Mild hypocortisolism (low cortisol)

• Attenuated diurnal variation of cortisol (less cortisol variation)

• Blunted HPA axis responsiveness

• Enhanced negative feedback by cortisol on the production of certain hormones by the hippocampus, hypothalamus, and pituitary glands.

Cortisol is a hormone that influences other body systems to alter their energy metabolism, and cortisol production is downstream of many other hormones which means many variables have the potential to affect cortisol production and secretion. The timing and release of cortisol is the final responsibility of the complex hormone pathway governed by the HPA-axis.

In short, when cortisol levels are chronically low and cortisol production and secretion are altered away from normal, symptoms of chronic fatigue are the result, and therefore to heal adrenal fatigue the HPA axis must be reset and returned to proper function. Alongside symptoms of chronic fatigue, mental health problems like anxiety and depression can also arise due to the altered state of neurology and neurochemical transmissions present.

What Causes Anxiety?

Mood and anxiety disorders are characterized by a variety of neuroendocrine, neurotransmitter, and neuroanatomical disruptions. Mood and anxiety disorders occur when the emotional-processing brain structures known collectively as the “limbic system” are disrupted in their function.

The hippocampus is a dominant part of the limbic system, having a large degree of control over the functioning of the HPA axis. A large amount of the brain’s neurogenesis (growth of new brain cells) takes place in the hippocampus, and a well-functioning hippocampus provides resiliency to stress and buffers any downstream mood and anxiety disorders that can arise from excessive stress.

In addition to the interactions between different parts of the brain as it relates to stress, chronic fatigue, and anxiety, neurotransmitter balances are vitally important in determining the functionality of the limbic system. The dysregulation of serotonin, norepinephrine, and dopamine are well linked to mood and anxiety disorders, and while there are many factors that influence neurotransmitter production and release, gut health is where a large amount of neurotransmitters are produced in the body, so no protocol to heal from excessive stress, fatigue, and anxiety is complete without adequate consideration for the health of the gastrointestinal system and the state of the microbiome.

Reishi mushroom is effective in helping treat stress, chronic fatigue, and anxiety disorders because it contains nutrients that help the body relax, reduce inflammation, protect the brain, heal the gut, and reset the microbiome.

Reishi Mushroom and the Autonomic Nervous System

If we zoom out in scale and examine what’s happening to the body as a whole when under the effects of excessive stress and fatigue, we see that there is a dysregulation of the autonomic nervous system. The autonomic nervous system is the mostly unconscious part of the nervous system that controls vital functions such as heart rate, breathing, and digestion.

Excessive stress places the body into a heightened state of sympathetic (fight or flight) nervous system activity at the expensive of parasympathetic (rest and digest) activity. Ways to naturally promote increased parasympathetic activity would be deep belly breathing, meditation, yoga, grounding, and many natural herbs also exist that can help with this, reishi mushroom being one of the premiere among them. Learning how to balance the autonomic nervous system is a key component of living a healthy life.

Reishi mushroom is so effective at promoting healing parasympathetic activity mainly because of the large amounts of polysaccharides it contains. Polysaccharides are long chains of simple sugars which have many metabolic functions throughout the body. Reishi mushroom also contains terpenes which have antioxidant and anti-inflammatory properties, and other unique compounds found in reishi have their own beneficial health effects, like germanium which increases oxygen transport.

Reishi Mushroom for Stress

Reishi mushroom helps to manage stress by reducing the response the body has following a stressful event. Like ashwagandha, reishi blunts the stress response which is advantageous for someone who’s stress response is already highly out of whack and needs to reset.

For this effect reishi can be taken before a known stressful event is to take place, or reishi can simply be used daily and the cumulative benefits of reishi will help keep the stress response to a beneficial minimum.

Reishi Mushroom for Chronic Fatigue

Reishi mushroom is useful in the treatment of chronic fatigue because it helps to shift the body to a greater state of parasympathetic activity which is critical if the body is to rest and recover. Even though their energy levels may be very low, people who have chronic fatigue are typically in elevated states of sympathetic nervous system activity, which is why one symptom that often comes alongside adrenal fatigue is anxiety.

Like chamomile, reishi mushroom calms the nerves and encourages the body to deeply relax as it so desperately needs. The reason the body becomes chronically fatigued after excessive stress exposure is because it’s the bodies way of forcing that person to slow down. There’s little that can be done when energy levels are in the gutter, and whereas a lot of people fight this and try to regain their normal energy through excessive use of stimulants and possibly exercise overexertion, the best way to recover from chronic fatigue is to listen to what the body is saying and really lean into the low energy state that’s been created. During this time little may get done, but the body will heal at a deep cellular levels, and reishi mushroom supports this process with its antioxidant, anti-inflammatory, and metabolism normalizing effects.

Reishi Mushroom for Anxiety

With many of the neurotransmitters the body uses being produced by the microbiome in the gut, one powerful of reducing mood and anxiety disorders is to heal the gut of any dysfunction and to shift the microbiome to a more favorable symbiotic state. Reishi mushroom as a natural antimicrobial and antifungal inhibits the growth of toxin-producing pathogenic bacteria while not affecting the growth of helpful bacteria like lactobacillus and bifidobacteria. Drinking reishi mushroom tea overtime can beneficially shift and evolve the microbiome towards greater symbiosis with the host, resulting in the increased production of neurotransmitters in the balanced ratios that are required for proper human health and cognition.

The beneficial effects for reishi mushroom on stress, fatigue, and anxiety take time to manifest, but when reishi mushroom is incorporated into one’s lifestyle as part of a daily habit or routine, then long lasting beneficial health changes occur with time that if maintained are close to permanent in nature.

Where to Buy Reishi Mushroom

Reishi mushroom is relatively easy to identify, and with a little education and luck you may find some wild reishi that you can forage and use yourself in your herbal medicine practice. Finding wild reishi is pretty rare though, so more commonly people purchase reishi mushroom products and supplements for use in their personal health and wellness routine.

Mountain Rose Herbs sells organic reishi mushroom in a variety of formats, each of which has its own uses and benefits. You can purchase whole cap reishi mushroom, reishi mushroom slices, reishi mushroom powder, or even reishi mushroom extract from them.

Reishi mushroom extract is a very convenient yet still powerful way to supplement with reishi mushroom, whereas reishi mushroom powder provides greater benefit as it’s in its whole form and is simple enough to mix into water, coffee, or hot chocolate for consumption.

Nootropics Depot sells a raw 1:1 reishi mushroom powder and also an 8:1 extract reishi mushroom powder which is more highly concentrated in terpenes. Also available are 1:1 reishi capsules and 8:1 reishi capsules for easy on-the-go use.

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References:

1. Batra P, Sharma AK, Khajuria R. Probing lingzhi or reishi medicinal mushroom ganoderma lucidum (Higher basidiomycetes): a bitter mushroom with amazing health benefits. Int J Med Mushr. 2013;15(2):127-143.

2. Martin EI, Ressler KJ, Binder E, Nemeroff CB. The neurobiology of anxiety disorders: brain imaging, genetics, and psychoneuroendocrinology. Psychiatric Clinics of North America. 2009;32(3):549-575.

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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.

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More on Medicinal Mushrooms

Apigenin is Nature's most Powerful Flavonoid

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

In the English Ballad Scarborough Fair, most well-known as sung by Simon and Garfunkel in their album Parsley, Sage, Rosemary, and Thyme, a man and women ask of each other impossible tasks so the other may demonstrate their true love, and sprinkled throughout the song is the refrain of “parsley, sage, rosemary, and thyme”.

To many curing cancer and other chronic inflammation-based diseases likewise seems an impossible task, but if the herbs of the ballad are sprinkled liberally throughout life then true healing is no longer out of reach thanks to the presence of a unique and very powerful anti-cancer phytochemical contained in all those herbs known as apigenin.

In this article we discuss the health benefits of apigenin, what foods to eat to receive more apigenin into the diet, and other high-density ways of supplementing apigenin so you can enjoy all the amazing health benefits of this unique flavonoid phytochemical.

Curly parsley from my 2021 summer garden, zone 7a. Yum!

Pharmacology of Apigenin

Apigenin is a phytochemical flavonoid (more specifically a flavone) naturally produced by plants shown to exhibit several biologic activities such as being an antioxidant, anti-inflammatory, antimicrobial, anti-cancer, neuroprotective, and cardioprotective.

Apigenin is synthesized in a number of plants as secondary metabolite via the shikimate pathway* (how all flavonoids are synthesized). Once apigenin has been produced by a plant it’s bound to sugar molecules in various ways creating what are known as glycosides which are another class of powerful health-promoting phytochemicals. Flavonoids like apigenin are produced by plants for functions like protection against ultraviolet light, defense against insects, fungi, and microorganisms, as antioxidants, and as plant hormone controllers. Just as plants use flavonoids to improve their lot in life, so too can we, with flavonoids like apigenin and quercetin (among many others) raising the efficiency and stable functioning of biologic systems.

Note* - The reason pesticides like glyphosate are so effective at killing bacteria, fungi, and plants is because they turn off the shikimate pathway. Non-organic produce having been grown with disrupted shikimate metabolism will therefore contain much less of the valuable phytochemicals that our bodies crave! Something to consider next time you’re purchasing vegetables and are wondering whether to buy conventional (sprayed with glyphosate) or organic (not sprayed with glyphosate) fruits and vegetables.

Apigenin Bioavailability

Apigenin glycosides are more bioavailable than free apigenin as free apigenin has very poor water solubility.

In the intestines, apigenin is extensively metabolized into forms more readily transported to the liver before being distributed out to tissues of the body. Any apigenin that makes it past the small intestine transits to the colon where it also has biologic effects before eventually being eliminated from the body. Remaining apigenin from the tissues (and some from the liver) are eventually processed by the kidneys and excreted via urine.

From the whole-food source of parsley (the densest source of apigenin known), the excretion half-life for apigenin was observed to be about 12 hours. There exist significant individual variation in the bioavailability and excretion of apigenin, but in general apigenin is absorbed slowly by the body and eliminated slowly by the body (important to discuss further, see side effects section below). No difference in the mean excretion of apigenin has been observed between men and women.

If apigenin is taken in reasonable amounts the long half-life of apigenin proves to be one of its main benefits as a wellness promoting phytochemical. The longer a chemical can stay in the body, the more time it has to exert biologically-relevant effects, and by eating a diet high in apigenin, over time the body builds up consistent levels of apigenin in the bloodstream that keep inflammation low, among many other health improvements.

Apigenin Benefits and Uses

If you’ve read through the herb section of Wild Free Organic, you’ll have found that the theme of many health-promoting herbs is that they are always possess antioxidant, anti-inflammatory, and antimicrobial properties. Antioxidants help neutralize free radicals in the body which otherwise would cause oxidative stress and DNA damage. Inflammation isn’t bad per-say as it is vitally important in the healing process, but the out-of-balance modern lifestyle has inflammation elevated way beyond normal levels chronically for many people. And the natural antimicrobial properties of herbs keep the gut’s microbiome healthy and in-check while also sweeping the bloodstream clear of pathogens which increases immunity.

When antioxidant, anti-inflammatory, and anti-microbial properties are combined together thanks to flavonoids like apigenin, and biologically relevant amounts are consumed consistently, beneficial actions at the cellular scale are felt at the human scale for example as reductions in cancer, improved sleep and less anxiety, better gut health, and optimized hormone levels for men and women. Apigenin is most popularly known for its anti-cancer, anti-mutagenic, and chemoprotective effects so we’ll start there when discussing the health benefits of apigenin.

Apigenin for Cancer

In most situations when a cell undergoes a genotoxic mutation DNA repair mechanisms kick in and repair the damage or the cell undergoes apoptosis (programmed cell death) and is terminated. If the DNA damage isn’t fixed and the cell doesn’t undergo apoptosis then the mutated cell begins to deviate from its normal behaviors and becomes cancerous.

Apigenin plays an important role in cancer prevention by inducing apoptosis and inhibiting cell proliferation in mutated cells. Apigenin triggers various anti-cancer pathways and activates tumor suppressive genes. Apigenin also further combats the rise and spread of cancer through its binding action to certain proteins and also in how it adjusts certain cellular receptors in their expression and density. Apigenin bolsters all of these anti-cancer effects but also inhibiting excessive platelet adhesion thereby improving the transport of oxygen, nutrients, and immune cells throughout the body.

One special trait of apigenin is that it is able to overcome the multi-drug resistance some tumor cells have by inhibiting the viability of the mutated cells while increasing their cellular uptake of doxorubicin (a chemotherapy medication).

Apigenin is one of the most powerful anti-cancer phytochemicals currently known and for anyone who has cancer reading this I would suggest you read the full research paper linked as the sixth reference for this article (see end).

Apigenin for Sleep

Apigenin binds to benzodiazepine receptors in the brain which, if taken in high enough doses, can trigger muscle relaxation and sedation.

Chamomile is a common source of apigenin, and chamomile is well-known for it’s relaxation and sleep benefits, which can be partly ascribed to apigenin’s neurochemical interactions. Not only does chamomile activate the "rest and digest” parasympathetic nervous system, it also improves day-time functioning because 8-12 Hz alpha brainwaves are increased in power. Alpha brainwaves are the gateway between wakefulness and sleep, and strong alpha brainwave activity in general is correlated with higher levels of consciousness.

Apigenin for Anxiety and Depression

Anxiety, depression, insomnia, and other mental health issues are central nervous system (CNS) related disorders, and apigenin’s influence over the CNS is beneficial in reducing these mental health issues. There is increasing awareness surrounding the effectiveness of phytochemicals like apigenin or sulforaphane in treating mental health issues, and an important thing to know then if seeking to use natural alternatives for mental health treatment is the effectiveness of a bioactive compound is determined in part by its ability to pass through the blood-brain barrier. Of the many flavonoids that exist, apigenin is near the top of the list in its ease of penetration of the blood brain barrier.

Apigenin reduces anxiety, depression, and other central nervous system disorders through a few different factors. Apigenin upregulates the production of brain-derived neurotropic factor, an important protein for nerve cell growth and survival. Apigenin lowers stress-induced alterations in the brain and it reverses mild stress-induced increases in corticosteroid hormones. Apigenin possibly has a role in modulating the neurotransmission activity of noradrenalin, dopamine, and serotonin, and by doing this apigenin helps to prevent abnormal behavior.

The beneficial neuroprotective effects of apigenin listed in the next section are also applicable to this section.

Apigenin is Neuroprotective

As a neuroprotective agent, apigenin reduces oxidative damage, neural inflammation, and activation of the central nervous system’s immune microglial cells. Apigenin has been shown to cause a reduction in amyloid deposits in the brain and it has an ameliorating effect on Alzheimer’s disease. Apigenin causes improvements in memory, most notably spatial learning and memory.

Possibly one of apigenin’s most important effects is that is has a neurovascular protective effect, helping to keep the brain well supplied with oxygen and nutrient-rich blood. Not only does apigenin have an easy time passing through the blood-brain barrier, its presence also maintains the healthy status of the brain’s vascular network, which is a win-win.

Apigenin for Gut Health

Not all flavonoids will be absorbed in the small intestine, and any flavonoids (like apigenin) that reach the colon beneficially interact with the microbiome there. Flavonoids and their metabolites alter the microbiome by inhibiting the growth of various pathogens while increasing the beneficial genera such as Bifidobacterium and Lactobacillus. Through these actions gut health is improved because endotoxin production is reduced, the conversion of primary into secondary bile acids is increased, and overall nutrient absorption increases. Flavonoids are one of the best things to ensure you’re getting adequate amounts of in your diet if looking to heal gastrointestinal issues or maintain good gut health. Flavonoids improve intestinal barrier function by strengthening epithelial tight-junctions which has a big impact on reducing gut inflammation.

If you are experiencing gut health problems then the Holistic Gut Health Guide is the all-in-one-guide you need to begin healing your digestive system and microbiome.

Apigenin for Women

As women age hormone levels decline, notably progesterone which affects the functioning of various neurotransmitters like GABA. Women with lower progesterone levels at any age have a greater likelihood of experiencing depression, anxiety, irritability, and insomnia. Headaches, migraines, and mood changes are more common, as is irregularity in the menstrual cycle. Apigenin has some effect in improving progesterone levels and thus can help mitigate the effects of low progesterone levels in women of all ages.

Apigenin for Men

The two main ways apigenin specifically helps men is in regards to their hormonal and prostate health.

Apigenin and Testosterone

Apigenin broadly improves the function of Leydig cells, the cells responsible for testosterone production in the testes. Apigenin also reduces heat-induced damage to the extremely heat sensitive Leydig cells. Apigenin enhances steroidogenesis by increasing the sensitivity of Leydig cells to cAMP stimulation.

In addition to improving steroidogenesis, apigenin can promote skeletal muscle hypertrophy and myogenic differentiation of muscle cells through its actions as a potent aromatase inhibitor (like most plant flavonoids). Aromatase is an enzyme that converts androgens like testosterone into estrogenic hormones like estradiol, and by inhibiting the action of aromatase enzymes throughout the body more androgenic hormone levels can be maintained.

Apigenin for Prostate Health

Plant flavonoids like apigenin induce apoptosis in prostate carcinoma (epithelial cancer) cells by inhibiting fatty acid synthase, a long chain fatty-acid synthesis enzyme that is over-expressed in prostate cancer cells. Apigenin also changes various cellular pathways the inhibits the growth of prostate cancer. One of these pathways is the uptake and accumulation of apigenin in the nuclear matrix of a cell, binding apigenin to DNA which reduces oxidative DNA damage and apoptosis in healthy prostate epithelial cells.

One of the main concerns regarding any chemotherapy treatment is how it also damages and kills healthy cells alongside mutated ones. By protecting healthy cells and by fighting cancer in its own way apigenin is truly a miracle flavonoid that is easily and safely added alongside existing cancer treatment options.

What is Apigenin Found In?

As a plant-created flavonoid apigenin is found in a variety of herbs, fruits, and vegetables. Most commonly apigenin isn’t found in its free form but bound as one of its various glycosides. For example apigenin does not occur in living chamomile flowers, instead residing in the plant as apigenin 7-glycoside and its derivatives. Once harvested some of the apigenin glycosides convert into free apigenin.

Whether an apigenin containing food is eaten fresh or dried (a denser source), the apigenin will be absorbable.

Herbs High in Apigenin

Parsley is the richest known source of apigenin and there is nothing else that comes close. Fresh parsley contains ~2.2 mg of apigenin per gram of fresh parsley. With its water content removed dried parsley is an even denser source of apigenin coming in at ~45 mg/g.

Chamomile (Matricaria recutita) is another source of apigenin that’s well-known, with dried chamomile flower containing 3-5 mg/g.

Peppermint contains 0.055 mg of apigenin per gram of fresh leaves, and the apigenin density is higher in dried peppermint.

Thyme contains ~0.025 mg of apigenin per gram of fresh leaves, and dried thyme has a higher apigenin density.

Oregano contains ~0.025 mg of apigenin per gram of fresh leaves, and dried oregano is an even denser source of apigenin.

Sage, rosemary, and tea leaves are other sources of apigenin. Lastly one important thing to note regarding the apigenin content of herbs, and this also applies more broadly to all polyphenols found in herbs, is that there typically is a significant increase in total polyphenols from April to September, so the apigenin content of food does vary with the seasons.

Fruits and Vegetables High in Apigenin

Since apigenin is a common flavonoid it’s found in some concentration in most fruits and vegetables.

Celery is a vegetable known for its high apigenin content, and all parts of the celery plant contain apigenin in different ratios. Celery seed has the densest concentration of apigenin at 0.8 mg/g, whereas celery hearts have a lower density of 0.02 mg/g, and celery stalk is even lower still at only 0.003 mg/g.

Other fruits and vegetables known for their apigenin content are rutabaga, green chili peppers, onions, and oranges.

Liposomal Apigenin

The health benefits of apigenin are becoming more well-known in the medical field and it’s common to be recommended liposomal apigenin for a variety of health reasons. A liposome is a spherical drug delivery vehicle made of a lipid bi-layer that increases bioavailability of the nutrient encapsulated within it into the bloodstream. Apigenin is already very bioavailable and liposomal apigenin is only really useful in the context of shuttling the majority of the apigenin into the bloodstream, whereas normally the tissues of the digestive system will absorb and use some apigenin themselves, some apigenin will make it into the bloodstream, and some apigenin will also make its way to the microbiome of the large intestine.

There are benefits to letting apigenin naturally be distributed throughout the body, specifically having apigenin make it to the microbiome is very valuable for the gut-brain axis, metabolic health, and the cardiovascular system. The microbiome produces biologically useful secondary metabolites from flavonoids like apigenin, and for this reason supplementing with a natural source of apigenin like dried parsley is preferred.

Apigenin Side Effects

There is some concern that exist regarding apigenin and its potential to build up in the body based on its half-life in rats, which is 92 hours. The half life of apigenin in humans though is 12 hours, and there is little evidence to suggest that apigenin builds up to dangerous levels or promotes adverse metabolic reactions when consumed as part of a normal diet.

Direct supplementation of high doses of isolated apigenin can result in liver toxicity over time, and its for this reason that I believe its best that those who wish to supplement with apigenin capsules don’t supplement with them daily and instead follow a more holistic approach, sticking with whole foods and herbal teas. Information for those interested in supplementing with high doses of apigenin and for others who want to follow the holistic approach is below.

Supplement Apigenin

There are two main methods to follow when supplementing with any compound or chemical. The first method is to supplement with the desired chemical just 1-3x at a high dose for an acute effect. The second method is to incorporate into the diet natural sources of the desired chemical for much broader long term health benefits. With good understanding of what a chemical does and its safety profile methods 1 and 2 can be combined. We’ll start with the low-dose daily way to add apigenin into the diet and then progress upwards towards the most potent forms available.

Chamomile, Dandelion, Peppermint Tea for Apigenin

An excellent way to add extra apigenin to the diet is to drink a 1:1:1 chamomile, dandelion, and peppermint herbal tea. This herbal tea blend is so powerfully healthy for you because of the presence of flavonoids like apigenin, quercetin, and hundreds of other health-promoting phytochemicals.

All three of these herbs are powerful antioxidants, anti-inflammatories, and natural antimicrobials. Drinking this tea will boost your immune system and help you get over a cold/flu/covid faster, will reduce symptoms associated with inflammation-based and autoimmune diseases, and is excellent for healing the digestive system and keeping it functioning at a high level. I’ve writen more about the benefits of drinking herbal teas for improving gut health and for use during fasting, and if you’re currently facing gut health problems I highly encourage you to learn more.

Drinking herbal teas is one of the best preventative health strategies that exists. Each cup is packed with biologically useful phytonutrients that the body craves, and with so many different herbs that exist it never gets boring. Drink a cup or two of chamomile/dandelion/peppermint tea a day and with the 12 hour half life of apigenin it’s not an issue if a few days are missed every now and then. All three of these herbs are extremely safe with no known toxicity concerns.

Mountain Rose herbs sells organic dandelion root, chamomile flowers, and dried peppermint leaves.

Dried parsley for Apigenin

Dried parsley is a ridiculously dense source of apigenin coming in at ~45 mg/g. While pure apigenin supplements do exist as you’ll see below, dried parsley is the best way to supplement with high amounts of apigenin because in addition to receiving the apigenin you also receive all the other useful vitamins, nutrients, and phytochemicals that parsley has to offer. Parsley is a dense source of vitamin C, vitamin A, vitamin K, calcium, and iron. All of the components that make up parsley aid in the bioavailability and health effects of the other components in what’s known as the entourage effect. So when using dried parsley to intake higher levels of apigenin (for example to aid in the fight against cancer), you not only receive abundant apigenin but lots of other health promoting goodies that would not come when supplementing with apigenin in a standardized pill form.

You can purchase dried parsley in the spice section at the local supermarket or save some money by buying dried parsley online. You can purchase dried parsley on amazon, where it’s usually sold in greater quantities and cheaper in price than the supermarket, or from my favorite supplier of herbs, essential oils, and other health and wellness products Mountain Rose Herbs who also sells organic dried parsley leaf.

Easy ways to incorporate dried parsley into your diet is to mix it into different spreads like cream cheese and hummus, to sprinkle it liberally on top of meals like a grain bowl, mix it into soup or paste-type dishes, you get the idea.

Pure Apigenin Supplements

Highly standardized apigenin supplements can be useful under certain circumstances. For example if someone is having severe gut health issues and even dried parsley is likely to cause too much gastrointestinal upset, then a pure apigenin supplement can be useful combined alongside herbal teas. Nootropics Depot sells a few different supplements that contain apigenin, most notably they sell a raw 98% apigenin powder that’s also available as 98% apigenin capsules.

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Try Herbalism

A final message to leave you with is to never underestimate the healing power of natural remedies, a great introduction being herbal teas. A lot of supplements are very expensive and have poor safety and quality testing. For the same price or less as a few different health supplements an entire assortment of health-promoting herbs can be acquired through a supplier like Mountain Rose Herbs. Try natural herbal remedies at least once and see if they can help you. A good place to start learning more about herbs is on the herbs section of this website.

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References:

1. Ali F, Rahul, Naz F, Jyoti S, Siddique YH. Health functionality of apigenin: A review. International Journal of Food Properties. 2017;20(6):1197-1238.

2. Nielsen SE, Young JF, Daneshvar B, et al. Effect of parsley (petroselinum crispum) intake on urinary apigenin excretion, blood antioxidant enzymes and biomarkers for oxidative stress in human subjects. Br J Nutr. 1999;81(6):447-455.

3. Salehi B, Venditti A, Sharifi-Rad M, et al. The therapeutic potential of apigenin. IJMS. 2019;20(6):1305.

4. Pei R, Liu X, Bolling B. Flavonoids and gut health. Current Opinion in Biotechnology. 2020;61:153-159.

5. Higdon J. Flavonoids. Micronutrient Information Center, Linus Pauling Institute, Oregon State University. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids

6. Shankar E, Goel A, Gupta K, Gupta S. Plant flavone apigenin: an emerging anticancer agent. Curr Pharmacol Rep. 2017;3(6):423-446.

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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.

Articles on Herbalism and Nutrition

Herbal Teas and Fasting for Gut Health

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

Some of the most foundational health problems are gut health issues. The gastrointestinal system has some of the strongest connections to the bloodstream, is closely tied to the immune system, provides the raw inputs for energy metabolism, is a huge production center of neurotransmitters for the brain and nervous system, and in general is one of the largest sources of inflammation in the body because of the microbiome and from the rigors of digestion itself.

What this means is that if the gut is in a state of dis-ease, then it’s likely that not only will gut health problems exist but also other maladies such as chronic inflammation and pain, weakened immunity or auto-immune issues, poor energy metabolism, skin problems, or mental health issues. Returning the digestive system to a state of normal function is often the root-cause fix that will resolve those other health issues. It’s very common for people who have healed their gut to report that their depression/anxiety/insomnia or other mental health issues go away, for their skin inflammatory conditions such as acne, psoriasis, or eczema to vanish, or for chronic pain and fatigue to disappear.

The digestive system is a complex web of interactions between many different organs and also trillions of microorganism that live inside it known as the microbiome. When it comes to healing the gut, the digestive system is too complex to be successfully healed by examining it through a narrow window and then treating one or two identified symptoms. Instead the best methods for improving the entire functioning of the gut are holistic in nature. In my experience of 10+ years of gut healing and gut health mindfulness I’ve found that the most powerful all-encompassing holistic tools that can be used to heal the gut are fasting (abstaining from food) and drinking herbal teas.

Fasting removes all caloric inputs, volume, and bulk from the digestive system, allowing the epithelial cells and mucous layers that make up the lining of the digestive system to regenerate while also giving the immune system time to reset and restore to normal protective functioning. Herbal teas (with the right herbs of course) are packed full of beneficial vitamins, minerals, and phytochemicals which give them anti-inflammatory, anti-microbial, and adaptogenic properties which beneficially amplify the fasting process.

In this article you will learn about:

• How fasting is beneficial for gut health

• How herbal teas benefit gut health

• How fasting and herbal teas can be used in conjunction to heal gut health and microbiome problems.

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Ready to Heal Your Gut?

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Holistic Gut Health Guide eBook

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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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Fasting and Gut Health

Life is driven by metabolism, and there are two default mode networks for metabolism. One is anabolism, the growth and creation of new tissues, which naturally is an inflammatory process. The other is catabolism, the anti-inflammatory process that repairs and recycles old and worn out bodily tissues. To be optimally healthy time spent in both anabolism and catabolism is required, generally in equal amount (unless already out of balance).

Modern culture has most people spending an excess of time in an anabolic state, the main symptoms of which are being overweight or obese and having generalized inflammation throughout the body. If anabolic pathways are seriously out of balance then life-threatening conditions like cancer (the out of control growth of mutated cells) is often the result.

Fasting and Inflammation

The reason fasting is so powerful in healing gut health problems, and in general many many inflammation based health problems is because it activates the other default mode network for human which is catabolism, otherwise known as autophagy. Food intake is one of the greatest drivers of anabolism, and removing all food from the equation turns off the “energy spigot”. The brain and body still require energy for cognition and movement though, so a beautifully complex sequence of events takes place if the energy spigot turns off which has the body switch to a protective healing state known as autophagy. During autophagy malfunctioning cells are terminated through a process known as apoptosis, and their still functional components are recycled and distributed to where they are needed. Cells that can be repaired are patched up, and the body begins to burn stored bodyfat for energy. After a couple days of fasting once all glycogen stores are used up the body begins producing ketones from bodyfat so the brain can continue to operate successfully.

Fasting is a cellular deep cleaning that sees the different systems of the body repair and be recharged with the vital nutrients that they need to function properly. Inflammation goes down dramatically. Once food is reintroduced, the body switches back to catabolism and the healthy cells remaining divide to restore tissues and organs back to their normal sizes. For example during a seven day fast the size of the liver can contract by as much as 50% and then with the reintroduction of food it will regenerate back to its normal size and function, but now it’s composed of a much greater number of healthy functioning cells.

There are many ways to trigger catabolism, but the most powerful way is to simply fast and abstain from eating any food. The longer the body requires catabolic processes to heal to return to balance, the more time must be spent catabolic, and if using fasting for this purpose, longer fasts and/or more frequent fasts will be needed. The great thing about fasting is that it is completely free, can be done anywhere and doesn’t require any specialized devices or drugs, and is a relatively safe natural process that the body wants you to do from time to time.

Fasting and Gut Microbiome

Fasting has a powerful ability to heal the gut because of how it actives system-wide autophagy, and the other way it powerfully improves gut health is through the evolutionary pressures it places on the microbiome. The microbiome is made up of trillions of microorganisms that live “inside” the body but in reality outside the tissues of the body. The microbiome feeds off the food constantly being consumed, and a helpful microbiome will work symbiotically with the host to break down nutrients normally not digestible like plant fibers. A pathogenic microbiome, one that doesn’t work with and serve its host, will feed off the nutrients normally reserved for the host like sugar and starches, growing their populations while also producing waste components in the process. Pathogens dream of entering into the body at large where ample nutrients float through the bloodstream, and if the gut is compromised then this task is made easy and they slip past epithelial tight junctions. Once pathogens are in the bloodstream the responsibilities of the immune system ramp up dramatically which creates chronic inflammation if pathogens are constantly slipping into the bloodstream from the gut.

By removing all food, fasting applies an evolutionary pressure to the microbiome that selects for microorganisms that can survive during times of nutrient scarcity. Microorganisms that are comfortable chewing and subsisting on long-transiting foods like fiber will survive in greater numbers than microorganisms that feed off quick nutrients like sugar that are quickly in short supply during a fast. Fasting is a great way to cleanse the microbiome.

The microbiome of the gut is one of the main sources of neurotransmitters in the body, and a 48 hour fast for example will not only heal the digestive system and reduce bodily inflammation but by changing the composition of the microbiome it will change neurotransmitter ratios and their production for better cognitive function and mental health. Neurotransmitters are how the microbiome influences behavior.

For the reasons laid out above one can already see how fasting is a tremendously powerful way to improve gut health and overall health and wellness. Combining fasting with herbal teas amplifies the healing and regenerative processes while also making a fast easier and safer to complete.

*Read to the end to receive a 10% discount on the Holistic Gut Health Guide, the all-in-one gut health eBook that will help you solve your gut health problems once and for all!

Fasting and Herbal Tea

The biggest issue with fasting is the fact that new energy input is removed from the system which requires a metabolic shift. It’s the metabolic shift to burning body fat for energy that is one of the primary benefits of fasting, but if that mode of metabolism hasn’t been used often or recently, then it can be difficult to maintain adequate energy levels during a fast. Practice makes perfect, and the more time is spent fasted in general, the easier fasting becomes, but for those very new to fasting who have weak metabolisms, pursuing any ways to make fasting easier and safer (avoiding low blood sugar dips) is highly encouraged.

Drinking herbal teas are an amazing addition to fasting because not only do they help heal the digestive system and balance the microbiome through their antioxidant, anti-inflammatory, and antimicrobial properties, but certain herbs also improve metabolism by regulating fat oxidation and blood glucose levels. Below is a list of the most useful and readily accessible herbs for fasting and gut healing, and afterwards I’ll share the herbal tea blends that I recommend for fasting.

Dandelion for Gut Health and Fasting

Dandelion is one of the most common herbs worldwide and it’s well known for it’s herbal uses. The entire dandelion plant from flower to root is edible, and dandelion (especially dandelion root) is a powerful digestive aid, blood purifier, anti-inflammatory and antimicrobial, cancer fighter, and metabolism booster.

Dandelion is especially useful for fasting and healing gut problems because it normalizes gut motility (the speed of transit of food through the gut), increases gastrointestinal mucous production thereby restoring protective mucous linings, applies beneficial antimicrobial pressures on pathogens in the microbiome, increases bile production (which improves fat metabolism), and assists in healing gastric ulcers.

In addition to all these amazing benefits the beneficial phytonutrients found in dandelion help purify the blood of pathogens while also reducing inflammation and healing blood vessel epithelial linings. Dandelion also boosts fat metabolism, improves blood cholesterol parameters, and reduces unwanted platelet aggregation which improves energy and oxygen transport throughout the body. Dandelion also aids the autophagy process by inducing unhealthy cells to undergo apoptosis while protecting healthy cells.

Dandelion can be wild harvested or purchased from my favorite supplier of herbs Mountain Rose Herbs.

For use in an herbal tea steep dandelion root for 5-15 minutes with boiling water.

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Chamomile for Gut Health and Fasting

Like dandelion chamomile is also a very well-known and widely used herb worldwide. There are multiple types of chamomile and even though their chemical composition differs they all generally have the same health benefits. Chamomile is a digestive aid, calms the nervous system, and improves cardiovascular health.

Chamomile is one of the best herbs for fasting and gut health because it improves gut motility, applies a gentle antimicrobial pressure to the microbiome, and increase gastrointestinal mucous production. Chamomile improves blood cholesterol levels, reduces excessive platelet aggregation, and normalizes blood sugar levels. Chamomile notably is very calming and increases the parasympathetic activity of the nervous system, which aids in relaxing and also improves digestion. Balancing the activity of the autonomic nervous system is foundational to good health. Sometimes during a fast energy levels can dip and become volatile, and chamomile tea helps normalize metabolism and promotes relaxation which smooths out the energy volatility that otherwise might have been experienced.

Chamomile and dandelion are very similar in their herbal uses, and together mixed in a 1:1 ratio they make a fantastic herbal tea which is useful for general health and wellness but also specifically for gut health and fasting.

Chamomile can be wild harvested or purchased from my favorite supplier of herbs Mountain Rose Herbs.

For use in an herbal tea steep chamomile flowers for 5-15 minutes with boiling water.

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Green Tea for Gut Health and Fasting

Green tea is in many ways is a perfect fasting aid because it increases fat oxidation and raises energy levels while also having a calming influence through its natural L-theanine content (an amino acid). Green tea polyphenols are also potent antioxidants and anti-inflammatories which help heal the epithelial linings of the gut.

I have already written about green tea fasting so I encourage you to read my article on it which goes in depth.

Many different types of green tea can be purchased from Mountain Rose Herbs and Pique Tea, or in a supplemental form from Nootropics Depot. Learn more about the herbal uses of green tea.

Herbal Tea Blends for Fasting and Gut Health

Combing herbal teas and fasting is the most powerful way to heal the gut and therefore completely revitalize your health and wellness. Healing the gut will aid in fat loss and boost metabolism, improve mental health, reduce inflammatory skin conditions, reduce/eliminate autoimmune issues as well as food intolerances and food allergies, and reduce stress on the immune system.

My favorite herbal tea for use during fasting but also for keeping the gut healthy in general is a 1:1 blend of dandelion root and chamomile flowers. Green tea is also an excellent fasting and gut health aid. While fasting is extremely powerful in healing the gut, fasting cannot be done forever and at some point calories are required to survive. The benefit of fasting with herbal teas is that once the fast is complete the herbal teas can continued to be used in order to extend the gut healing benefits out beyond the fast (and even to the next fast) and to help with the digestion of the healthier food that is now being eating which further aids in the shifting of the microbiome from pathogenic to symbiotic.

There are other herbs which improve digestion like ashwagandha, chaga mushroom, and reishi mushroom and all of these herbs can be used independently or mixed together into a blend for use during fasting. I’d also be remiss to not make a note of the powerful gut health benefits of black pepper and its main active ingredient piperine.

I hope you found the information in this article on how to use herbal teas and fasting together to improve gut health useful, and if you really want to heal your gut then I recommend you continue your gut health and wellness education by purchasing the Holistic Gut Health Guide. Use the code HERBALFASTING10 for 10% off at checkout, and best of luck!

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Heal Your Gut Naturally

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Holistic Gut Health Guide eBook

Sale Price:$12.95 Original Price:$18.95

Purchase

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.

Other Herbs Useful for Gut Health and Fasting

Healing a Relationship with Cannabis

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

Cannabis is an amazing plant with many profound qualities. Using cannabis responsibly can profoundly change one’s life and assist with an evolution in consciousness. Because of its powerful effects on human physiology and psychology, cannabis has held a prominent place spiritually and medicinally in human culture around the world for thousands of years. It is a very powerful herb capable of changing perception of time and reality, and though its use is most likely to cause an awakening of consciousness, it does possess some narcotic properties which have the potential to be abused.

I have gone through many different phases of using cannabis in my five years with the plant, from initial exploration to only using it spiritually and then overusing it on a daily basis, and in this article I’ll share what I’ve learned in the process of healing my relationship with cannabis back from overuse to conscious use.

Smoking the Devil’s Lettuce

The alternate label of “Devil’s Lettuce” for cannabis was coined sometime during the late 19th or early 20th century as an anti-cannabis movement sprung up. No doubt the abusive use of cannabis by some morphed into a widely held belief that cannabis had no valid recreational, medical, or spiritual use. Dark negative labels were placed onto the plant, casting a shadow over its potential to heal various ailments and awaken human consciousness. Cannabis (and psilocybin containing magic mushrooms) is still characterized as a schedule 1 drug under the United States Controlled Substances Act which states that “it has a high potential for abuse, no currently accepted medical use in treatment in the United States, and a lack of accepted safety for use under medical supervision.”

While cannabis does have a potential for abuse, it’s not a high potential, especially not when compared to the other drugs on the Schedule 1 list that deserve to be there like heroin and bath salts. Points two and three, that it has no valid medical use and a lack of accepted safety practices, are blatant lies by the United States government. Cannabis has been used medicinally for thousands of years and has an extremely strong safety profile.

A further issue with classifying cannabis as a schedule 1 drug is that it’s changed the economics of growing cannabis. Cannabis cultivation was driven to the black market, and overtime high-THC strains became dominant. Whereas a 15% THC strain used to be considered very powerful, now local dispensaries in legal states regularly sell cannabis with THC concentrations above 30%. THC is the main psychoactive in cannabis, and when cannabis is not balanced in its cannabinoid ratios between THC, CBD, CBN, CBC, and others, the narcotic properties of cannabis are amplified. By labeling cannabis as a narcotic and criminalizing its usage, the United States government created the very thing they were seeking to destroy.

I lay out this history because in states and countries where cannabis is legal for use, or if someone has a hookup, they are usually at the mercy of the cannabis available for purchase. Most dispensaries I’ve gone to have at least one or two strains of cannabis that were grown outdoors and organically (and ideally it’s a 1:1 THC to CBD hybrid) but those options exist among dozens or even hundreds of other cannabis products that are out of balance in their cannabinoid ratios, may have been heavily processed and distilled, were grown with pesticides and fertilizers, and may have been grown under artificial lighting in microbiologically “dead” soil. Cannabis grown under unnatural conditions produces unnatural cannabis that has much greater addictive properties, can cause health problems, and may disturb mental health.

Cannabis and the Bioelectrical System

To understand how an abuse of cannabis can develop, and how to then heal that dysfunctional relationship to cannabis, it’s important to fist learn the basic of how cannabis effects the body.

Running parallel to the nervous system is the endocannabinoid system, and the two are both components of what’s known as the bioelectrical system. The bioelectrical system is what controls the flow of energy and information throughout the body, and its cannabis’s effects on the bioelectrical system that give it many of its healing abilities. For example consider how cannabis can stop epileptic seizures and Parkinson’s muscle spasms; epilepsy and Parkinson’s disease both being disorders of the bioelectrical system.

Cannabis’s activation and balancing of the bioelectrical system is also responsible for its ability to increase human consciousness. A person’s bioelectrical status is not the sole determining factor in their state of consciousness, but it’s typically the largest factor. The bioelectrical system has a very powerful influence on health, wellness, and consciousness, and cannabis along with magic mushrooms provide a pathway towards healing bioelectrical imbalances and then further evolving the bioelectrical system. The evolutionary path Homo sapiens has taken for millions of years now has been to further increase our bioelectrical abilities; our big brains prove that. This drive to evolve the bioelectrical system to better feel subtle energies is innate in us and encoded into our very DNA. In fact, bioelectric fields alter DNA expression and optimizing human bioelectricity has the ability to radically change a person inside and out.

Cannabis is Food for Human Consciousness

Humans have a strong evolutionary drive to increase their bioelectrical capabilities (as it has proven successful for our species) and cannabis is a herb that harmoniously activates the bioelectrical system when grown under biodynamic conditions.

The reason why so many people have broken and abusive relationships with cannabis is because they’re using low quality cannabis.

A certain amount of bioelectrical activation is required to reach certain thresholds of consciousness. This activation is dependent not solely on THC but also other cannabinoids like CBD as well as phytochemicals like terpenes. Cannabis that is grown removed from nature (sun, rain, soil microbiome, fungal networks, etc) is imprinted with less consciousness and energy than cannabis that is grown in harmony with nature. Even if grown in a poor environment, the genetics of cannabis still provides it some unique goodies like abundant terpenes and cannabinoids, and for people who instinctually are seeking out a way to evolve bioelectrically, lesser quality cannabis will still do more for them than a simple banana ever will.

Food allows us to draw the best parallel to what’s happening here. The nutritional quality of food has been declining for decades now as monocrop industrial agriculture has been destroying the soil microbiome and draining the soil of nutrients. The nutrient quality of a tomato from the 2010’s was remarkably less than the nutrient quality of a tomato from the 1850’s, and while the nutritional quality of most of our food has plummeted, our nutritional needs have remained the same. It might take eating two tomatoes to now receive the nutrition of eating one back in the day, and with some fruits and vegetables the number is much higher. Eating more and more food to receive the same amount of nutrition places unwanted stress on the body, which then can lead to inflammation, obesity, and disease.

Like our food supply, most cannabis now is heavily deficient in the nutrients the body desires except for THC of which there is now an overabundance. And so just like the overeating epidemic that we have, there is an overconsumption of cannabis epidemic that is occurring as people smoke/vape/ingest more and more in an attempt to reach those critical thresholds required for bioelectrical and consciousness advancement. More consumption that does less places a much greater stress on the body, resulting in physical and mental health symptoms. As cannabinoid receptors become overly activated, over time they downregulate in their action potential and the entire endocrine (hormone) system adapts in a way to encourage a cessation of use.

Armed with this knowledge it’s now clear to see how this unbalanced relationship with cannabis can be healed and again placed on the right trajectory.

Resetting Cannabis Usage

There are a few methods that are very useful in resetting a dysfunctional relationship with cannabis. I found my relationship with cannabis became dysfunctional when I began using cannabis once a day or more and I wasn’t using cannabis of the highest caliber. Everyone is different in how they use plant medicines, but in general I recommend that cannabis should be used sparingly and respectfully. Allow time in-between each use to really integrate the lessons realized from the prior use.

The first and most important thing to do in resetting cannabis usage is to completely stop using cannabis and cannabis derived products. This is known as a T-break, and where one person might require only a 2 week T-break, someone else might require a 3 month T-break or longer. Ceasing all usage of cannabis allows cannabinoid receptors to return to normal in their distribution and effect. If cannabis receptors are completely out of balance, even in someone switches from poor quality cannabis to high-quality cannabis, the system will still be overloaded and the beneficial effects of the good cannabis won’t be felt. Then if the effects aren’t easily observed, the person may think “bugger this, I’m not spending extra on this fancy weed! I’ll keep smoking my regular stuff, or even better let’s see if they have a higher THC strain available”. Only with a T-break can cannabinoid receptors and the entire hormonal system be reset to baseline, a necessary step.

After a t-break of sufficient duration, and you’ll have to be honest with yourself to know how long that will be, then the second step to healing a relationship with cannabis is to only use high-quality cannabis and to say no to everything else. The bare minimum as I see it is outdoor organically grown cannabis, and if it’s not possible to find a 1:1 THC:CBD strain, then get a hold of both a THC strain and a CBD strain grown organically outdoors without pesticides and mix them together for use. Being very mindful of pesticides is very important because smoking or vaporizing cannabis coated in pesticides volatilizes them and causes major health problems with continuous exposure.

After a successful T-break and now armed with high-quality weed, the next step is to break old habits by establishing a new intention behind using the plant and to create a ritual around that. Rituals are a powerful way to bring awareness into a situation, and for example you could create a ritual where you only use cannabis if surrounded in nature with plans to do yoga, grounding, or meditation (three bioelectrical activities themselves) during the high. Set an intention, say a few words about what you’d like the cannabis to help you do, whether that’s increase your level of consciousness or simply to help you relax, and then have a small amount. Wait and see how it feels, stay in the present and shift your awareness internally. If guided by spirit to have more, then have some more, but follow your intuition not past behaviors. By creating and following the right ritual, old behaviors can be broken and forgotten and in their place a new relationship to cannabis can blossom.

The final thing that can be done to help reset a relationship with cannabis is to change the method of usage. If you smoke cannabis then switch to using a dry herb vaporizer like those sold by Healthy Rips. Vaporizing is healthier and more efficient. If you vaporize excessively experiment with cannabis lotions and creams. Mix cannabis with other herbs like chamomile, lavender, or mint and see how they blend together synergistically. By changing the method of delivery you can experience new ways that cannabis can activate your bioelectricity which provides a new perspectives to examine your past usage from.

I hope you found this information useful, it’s a summarization of what I’ve learned about cannabis in my five years of use and how I reset my relationship with cannabis successfully where I no longer feel I “need it”. Please share your cannabis relationship stories in the comments below.

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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.

Exploring Subtle Energies

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

A star goes supernova and obliterates its solar system with a gamma ray burst, momentarily outshining its galaxy. An electron decays an energy level and releases electromagnetic radiation, breaking a DNA bond.

These two examples demonstrate that energy permeates the universe at all scales, and as highly sophisticated lifeforms humans are well suited to experiencing many of the energies of the universe.

Some energies are literally blindingly obvious (looking at you Sun!), while others are more subtle and pass unnoticed to the unobservant.

I was first drawn to the exploration of subtle energies as my research into geophysics and astrophysics began to branch at times into metaphysics. Here was a world of endless possibilities, questions at every turn, and few answers...I was mesmerized! I often found myself pondering metaphysics during my job while performing a seismic survey or while I was using a magnetometer to measure Earth’s magnetic field. I began to question how simple geophysics like sound waves and electric waves in the crust influence an individual:

“How does a 0.2 Hz seismic microtremor generated from ocean waves change how our bodies resonate in an environment compared to 20 Hz microtremors generated from a nearby highway?”

“How do Earth’s electromagnetic fields like the Schumann resonances interact with human biology”

Overtime the more I learned and the more questions I asked the more a cohesive view of energy developed in my mind. Energy is all things, from the stone along the side of the road, to the star 150 kilometers away from Earth, to you.

Naturally at some point in the quest to better understand energy one begins studying the “subtle energies” and the effects of subtle energies:

What causes how you feel during a full moon?

Why does some water feel more alive that other water?

Why do some people, places, and things just make you feel uncomfortable?

What are Subtle Energies?

Our ability to observe and identify subtle energies is thwarted by our limited scientific methods and instrumentation, and for that matter we’re also limited in the study of subtle energies by the limits of our biology. Subtle energies are inherently difficult to study because they will always be at the edge of our resolution, but it’s vitally important that we try our best at all times to better understand subtle energies because the impacts they have can be quite enormous.

For example, during the embryonic stage cellular voltage gradients across cells determine DNA expression and cellular function. Apply the brain’s cellular voltage gradient to a section of the tail of a frog embryo, a mini brain will develop in the tail (1). An electromagnetic field at the cellular scale is a textbook example of a subtle energy, too small to probably feel yet here we observe this subtle energy forever changing the course of that small frog’s life.

While it may be easier for subtle energies to affect our existence at earlier stages of life, the countess subtle energies that surround and permeate each and every one us at all times have a large impact on our body, mind, and spirit. Exploring and better understanding subtle energies and how they impact you is not solely for those who were born with increased sensitivity to subtle energies, but for all people. In many ways human evolution has led us towards the exploration of subtle energies, it’s a birthright that comes along with our big brains and advanced consciousness.

How to Feel Subtle Energies

There are a few methods that I use to better feel subtle energies in myself and of my environment. Everyone is different so they may not work for you, but I encourage you to try these methods and discover for yourself how well they work.

Quiet the Mind: Meditation is one of the best ways to feel subtle energies as its a way to quiet the activity of the body and the mind. Just as you can’t hear a pin drop in a loud room, with a busy internal bioelectrical environment subtle energies can pass and exert their effects undetected. The main route to the detection of subtle energies is through meditation, and the more you practice the more sensitive you become.

Increase Brainwaves: Better feeling subtle energies comes with the territory of greater consciousness. One proven way to increases consciousness is to increase brainwaves frequencies and amplitudes. Listening to binaural beats is one way to entrain brainwaves to the binaural beat frequency. Another way to stimulate brainwaves is with certain herbs like green tea and chamomile, both of which boost 8-12 Hz alpha brainwaves.

Explore with Psychedelics: Once the brain was fully matured around the age of 25 and if mentally stable, responsibly delving into the world of psychedelics with substances like cannabis (THC) and magic mushrooms (psilocybin) is a powerful way to interact and feel subtle energies. Psychedelics interact with subtle energies in ways modern science does not yet understand, and direct experience of the manipulation of reality as we perceive it is one way to better understand the complex nature of our existence.

Connect with the Earth: Spending time in nature, which itself is a mesh of subtle energies, is one way to develop a feeling of the unseen and unheard. Even better is to spend some time grounding while in nature, placing your feet, hands, and/or body in direct contact with the conductive ground surface of our planet. The Earth is a sea of subtle energies, waves of free electrons sweep across the surface of the planet every second. Meditating while grounding is an excellent way to explore certain subtle energies and how they affect your autonomic nervous system and beyond.

And for another example of a subtle energy, think about how reading this article made you feel.

For those who have felt and experienced subtle energies, which is most everyone at some point in life, please share your experiences in the comments below!

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References:

1. Pai VP, Lemire JM, Pare JF, Lin G, Chen Y, Levin M. Endogenous gradients of resting potential instructively pattern embryonic neural tissue via notch signaling and regulation of proliferation. Journal of Neuroscience. 2015;35(10):4366-4385.

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.

How to Balance Sympathetic and Parasympathetic States

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

The autonomic nervous system is the part of the nervous system that regulates the various mostly unconscious functions of the body such as digestion, heart rate, respiration, and sexual arousal. The two main divisions of the autonomic nervous system are the sympathetic and parasympathetic nervous systems, and to a large extent these two divisions of the nervous system are antagonistic to each other.

Function of Sympathetic Nervous System

The responsibilities of the sympathetic nervous system are most easily described by the common fight or flight phase. When the body is primed for action the sympathetic nervous system is dominant. Exercising, stressful high-stakes situations, fighting, or fleeing are all examples of when the sympathetic nervous system is dominant. The release and presence of cortisol and adrenaline is another easy way to identify a sympathetic state from a parasympathetic one.

Function of Parasympathetic Nervous System

The responsibilities of the parasympathetic nervous system are most easily described by the common feed and breed and rest and digest phrases. The parasympathetic nervous system is dominant when the body is in a relaxed state. Relaxing, sleeping, and low-effort activities are all examples of when the parasympathetic nervous system is dominant. The parasympathetic nervous system also governs sexual arousal, though the autonomic nervous system may begin shifting to a sympathetic state if sexual activities become especially energetic.

While most people are aware of the sympathetic and parasympathetic nervous system, their functions, and the importance of keeping the two balanced, many people still have unbalanced nervous systems. Using everyday examples this article presents an easy to grasp methodology of how to stay balanced between sympathetic and parasympathetic states. First let’s examine the symptoms of an overly-active sympathetic and (less commonly) an overly-active parasympathetic nervous system.

Adrenal Fatigue

The entire nervous system is highly complex being composed of many different parts, from various glands of the endocrine system, to an assortment of chemicals and neurotransmitters, to neurons themselves and the ion balances they maintain in order to discharge (known as a neural spike). Whenever the nervous system is interacted with it is stressed to some degree, and this impact will tax the resources available to the system. The larger the stress to the system the larger the depletion of required components like vitamins, minerals, and neurotransmitters.

For example endurance exercise like running will causes the adrenal glands to release the hormone cortisol and also vitamin C (both useful for performance purposes_. Post exercise the adrenal glands now will replenish cortisol levels to normal by synthesizing it from cholesterol and other chemicals. A 20 minute jog will stress the adrenal glands much less than a 90 minute run. If adequate recovery and nutrition is not provided after the exercise, the body suffers but will adapt to the new reality, reducing performance capabilities. Overtime after many bouts of exercise if such disregard of keeping the natural systems well fueled and in balance continues the result is adrenal fatigue, also known as chronic fatigue syndrome. The body underwent long term adaptations (like low-energy sluggishness) to the stresses of an overly active sympathetic nervous system in order to provide the body the best chance of recovery through unconscious behavioral alteration. Said another way, you’ll be less likely to exercise if you don’t feel high energy to begin with, which gives the adrenal glands a better chance of restoring themselves to proper function.

Note - For those who practice herbalism taking ashwagandha before the exercise, or later as part of a recovery protocol, could have helped prevent adrenal fatigue from developing in the first place (though certainly a good diet, enough rest, and the right mindset are the most important factors).

The adrenals are one gland of many in the endocrine (hormone) system, and the endocrine system is one part of many of the nervous system. For this reason, if balance isn’t maintained between the sympathetic and parasympathetic nervous systems, the imbalance can manifest in a nearly limitless amount of ways, from reduced immunity to the development of a chronic disease.

Visualizing the Activity of the Autonomic Nervous System

In the example above with the constant endurance exercise causing adrenal fatigue it’s important to note two things. First, exercise which is a sympathetic activity is good for health and wellness when done to the proper limit which causes a beneficial adaptation. Second, after this exercise occurs it’s most advantageous to rest and refuel fairly soon afterwards.

Let’s visual various states of sympathetic and parasympathetic activity using waves. Each wave has a positive (peak) and negative (trough). A wave cannot be a wave without both parts. Sympathetic waves will be colored pink and parasympathetic waves will be colored green.

Example 1 - Laying in bed all day

If one was to wake up and continue lying in bed all day until it was time to sleep again, the wave would actually look like a straight line going deeper and deeper into parasympathetic activity.

Example 2 - Hectic day with no rest

If one was to wake up and immediately afterwards be crazy active all day fueled throughout with a few cups of coffee and no rest is taken then the wave would look like a line going upwards further and further into sympathetic nervous system activity.

In both of these simple examples we’ll note that in order to return to balance the person who slept all day should be fairly active the next (and they should have the energy for it), whereas the over-active person should rest and relax most of the following day (and they should be sufficiently tired). If these steps are taken then the full up and down of the autonomic nervous system wave would be balanced over a two day time scale rather.

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Example 3 - Lazy day with run then rest

Now let’s visualize a lazy rest day with a run in the middle. They’re doing some chores, some relaxing, it’s a fairly good balance of sympathetic and parasympathetic activity up to the run.

As shown, the run caused a spike in sympathetic activity and then because they rested afterwards a corresponding dip into parasympathetic activity, a healthy balance over that few hour timespan.

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Now let’s visual a hectic workday fueled by a couple cups of coffee followed by a run immediately after work. After the run two main options are present. Does the person rest enough to recover from all the go-go-go activity for the day, or do they continue around being busy and stressed? Here’s what each of these options looks like.

Example 4 - Hectic day with run & no rest

This graphic shows the person accumulated a net sympathetic balance which the body will require to be balanced out at some later point in time, the sooner the better. While that day may have been stressful, with sufficient rest the following day (like shown in the 2 day version of example 2) the body will adapt to the whole experience and health is maintained. If that day is never recovered from, and in fact that type of lifestyle continues on day after day for a couple years, then the tide that eventually flows out (deep parasympathetic rest) will be just as large as the tide of sympathetic activity that flowed in unbroken for weeks/months/years.

The required parasympathetic recuperation that the nervous system requires might finally be triggered by the onset of an illness or disease…or if the person is conscious and checks their ego they’ll catch it early and make the necessary lifestyle adjustments in order to return to optimal health and wellness.

Example 5 - Hectic day with run then rest

This graphic on the other hand shows that sympathetic and parasympathetic balance was reached on that day and no long term health effects will result. Having recovered sufficiently, the person adapted to the run and improved their future performance slightly.

The point of these examples is to impress upon you the importance of having a lifestyle that maintains sympathetic and parasympathetic balance and to typically keep the waves small. Larger waves have the potential to create more problems, so don’t create large waves yourself as life will do that for you already in abundance. If a large wave of stress comes in, like from being fired or the death of a family member, if you’re already riding a large wave of sympathetic activity then things can go south quickly.

Note - All these examples made the assumption that the person slept a restful 8 hours after the day was done. If sleep is poor then parasympathetic recovery will be reduced correspondingly and will add further complications to the matter. Learn more about the importance of sleep.

Easy Recovery Methods

We’ll return to the example of a bout of exercise to outline the strategy I follow to maintain sympathetic and parasympathetic balance across a short time scale in order to parasympathetic debt to accumulate.

• Ease into a workout with a warm-up. This primes the body for better performance by allowing time for the metabolic systems to warm up instead of being quickly jolted into a demanding sympathetic state.

• Rest after a workout with a cool-down. Once the main working sets of a workout are complete, take a short period of time to rest afterwards, whether it’s a minimum of five minutes of shavasana or a more complete thirty minute stretch session. The yogic systems teach this well, every yoga session is followed by some time lying down in shavasana (corpse pose) and deeply relaxing. Increase the efficiency of a post workout rest with healthy sun exposure if possible in order to replenish vitamin D levels in the body (important after a workout).

• If a workout is one hour long, set aside one hour of rest afterwards or later in the day. This can watching a show, reading a book, light conversation, etc. Three hours of hard physical fitness is best served with three hours of rest. This 1:1 ratio is a simple rule of thumb that can be followed, the intensity of an activity (fitness or rest) will determine exactly how much is required to balance out the demands of the other.

Sympathetic and parasympathetic fluctuations over longer time spans are harder to measure unless careful observations are continuously made. For example the demands and stresses of the first 3 months of a new job would build over time, and to recover from the sympathetic stress that accumulated would require a longer period of rest and recovery, such as a long weekend spent camping in nature and grounding. Or that stress could have been balanced out by starting a new recovery practice like grounding alongside the job.

One final relevant example would be if drinking coffee daily for 4 weeks (which increases sympathetic activity through the release of cortisol), then coffee consumption should be reduced or cycled off completely for 4 weeks or so. If that proposition sounds difficult, read my caffeine usage and tolerance reset guide.

If taking an herb like cistanche (which raises testosterone levels and therefore sympathetic activity) for performance or health reasons cycle off the herb for as long as you were using it for. This on/off strategy holds true for most supplements. Creating longer fluctuations of sympathetic and parasympathetic activity can be useful for certain endeavors, whether health or career related, just be aware that certain risk factors will increase and the proper steps should be taken to maintain balance as best as possible.

Over-active sympathetic nervous system activity is far more common than experiencing too much parasympathetic activity, so learn more useful recovery methods you can use to maintain balance by reading through our recovery focused articles:

Balancing Stress and Rest

The equation is simple, the addition of new stresses requires the addition of new recovery practices. Likewise, if lazing and grazing about all day (parasympathetic), then it would be best to introduce some sympathetic activity like walking, yoga, calisthenics, strength training, running, heat therapy via a sauna or steam room, etc into the daily routine.

The recommendations given in how to balance sympathetic and parasympathetic states is not intended to be viewed through the lens of limitation but instead seen opportunistically. Lifestyle changes may be required to better maintain a state of autonomic nervous system balance, but when those waves of beyond-our-control stressors eventually roll in, better adaptability to these challenges more than makes up for any slight conveniences that may have been sacrificed up until that moment. With time and practice, the flow of maintaining balance is felt intuitively pretty easily, and it’s not difficult to keep activity balanced with recovery. In addition to being a very important factor in the maintenance of good health, being in the flow of balance requires minimal thought and consciousness which frees up time, cognitive power, and resources for other desires and ventures.

The information presented here is a combination of biological science and my own experience learning how to maintain nervous system balance. When I was in my mid to late twenties I went through a multi-year phase of heavy strength training coupled with a disregard of performing an equivalent amount of recovery practices. I pushed my sympathetic system further and further until I was jolted to the realization that I needed to practice better management of my energy systems. I experienced adrenal fatigue and it took me about a year to really reset my nervous system back to point of health and balance by moving away from weights and by practicing a lot of yoga, meditation, and grounding. I am thankful I learned he lesson of maintaining balance when I did rather than many years down the line after greater unnecessary hardship.

Too much or too little stress/activity is a large causal factor in serious health problems like obesity, infectious diseases, and chronic diseases, so if you respect your physiological and psychological need for both activity and rest and you’ll have solved for yourself one of the largest wellness problems that effects humanity.

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Piperine Improves Digestion and Enhances bioavailability

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

There exists a phytochemical that dramatically improves digestion while also boosting the bioavailability and absorption of nutrients. It’s a potent anti-inflammatory, has neuroprotective effects, and can even reduce the toxicity of certain chemicals. With such a broad range of health effects, it almost seems too good to be true that piperine exists, and lucky for us it is 100% real and one of the main reasons why black pepper is the “king of spices” worldwide.

White pepper contains the greatest percentage of piperine

Piperine is the main active ingredient in black pepper, white in color and makes up 3-10% of a peppercorn by weight, and piperine is responsible for the pungency of black pepper. If the oxidized black skin of a peppercorn is removed, this creates what is known as white pepper, and white peppercorns have a greater percentage of piperine than black pepper does. This article examines the different uses of piperine, in particular its ability to dramatically enhance the bioavailability of certain chemicals like curcuminoids and psilocybin, and how to best supplement with piperine.

Piperine Health Benefits

Because piperine stimulates quite a few different pathways throughout the body, it has a wide range of health uses depending on what health issues are present and how it is dosed. The main health benefits of piperine are:

1. Increases bio-absorption of vitamins and trace elements

2. Improves digestion

3. Decreases fat accumulation

4. Antimicrobial

5. Effective against acute inflammation

6. Piperine ameliorates chronic mild stress

7. Stimulates anti-cancer pathways

8. Reduces the extent of toxicity for certain chemicals

Piperine is an inhibitor of MAO activity, which is a potential treatment path for depression, Parkinson’s disease, and Alzheimer’s disease. Piperine also can increase serotonin and dopamine levels under conditions of stress. Piperine’s effects on cancer, inflammatory diseases, and neurodegenerative diseases is still actively being researched into, and at this moment in time piperine is best known for it’s ability to enhance the absorption of other compounds like curcuminoids (antioxidant anti-inflammatories found in turmeric).

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Piperine Curcumin Bioavailability Enhancement

Curcuminoids are the yellow to orange pigments found in turmeric. There are many different curcuminoids but the main and most common of them is curcumin. The issue with curcumin is that it has nearly zero physiological effects on the body if taken by itself because it has terrible bioavailability, measured at less than 1%. The bodies ability to absorb curcuminoids is limited due to its poor solubility in the aqueous phase of the digestive tract and what does reach the bloodstream is rapidly metabolized and excreted. A lot of time and effort has gone into increasing the absorption of curcumin, and piperine has proven to be one of the best ways to increase curcumin’s absorption and therefore increasing its health effects, the main ones of which are:

1. Antioxidant and anti-inflammatory

2. Anti-depressive and is neuroprotective

3. Dramatically reduces symptoms of osteoarthritis

4. Improves prostate health

5. Reduces inflammation of the digestive system

Piperine works synergistically with curcumin by inhibiting curcumin's rabid absorption by the liver and intestinal wall, thereby increasing the absorption of curcumin by 2000% (20x better). Now able to pass into the bloodstream in much greater quantities thanks to piperine, curcumin can circulate throughout the body and past the blood-brain barrier for much more powerful full body anti-inflammatory effects. It takes about one hour after supplementation for curcuminoids and piperine to reach max concentrations in the blood, and they are metabolized almost completely a few hours later.

Most studies that observed the bioavailability enhancing effects of piperine on curcumin used a ratio of 5 mg piperine to 500 mg curcumin, and as a result most supplements are formulated with the same ratio. New research is currently being done where the amount of piperine relative to curcumin is increased, and being considerate of all the health benefits piperine has of its own, increasing the ratio by 4x by supplementing with 500 mg curcumin and 20 mg piperine is worthwhile to try.

Piperine for Psilocybin Absorption

Because piperine has been shown to increase the ability of various phytochemicals (curcumin, green tea EGCG) to be absorbed into the blood stream, there is a growing interest in if piperine can aid in the absorption of other compounds like psilocybin. Psilocybin is a chemical produced by over 200 species of fungi that is water soluble and is biologically inactive. Once in the body though, psilocybin is rapidly metabolized into psilocin which creates psychedelic effects such as hallucinations, feelings of euphoria, changes in perceptions, and space/time distortions, and for these reason psilocybin is often used for spiritual journeys or in the treatment of mental illness.

Though good scientific evidence is very limited in regards to piperine’s ability to increased the absorption of psilocybin, mechanistically it should work as piperine in general increases gastrointestinal function and absorption ability. My personal anecdotal experience backs this up (N=1) as I’ve experimented with psilocybin using magic mushrooms while also taking some piperine. Piperine in theory is the perfect pair for psilocybin because it also has neurologic functions and can cross the blood-brain barrier like psilocin. Taking 1.5 grams of magic mushrooms paired with 25 mg of piperine increased the effect of the magic mushrooms noticably for me, to the point where it felt like I actually took about 2-2.5 grams of mushrooms. My experience in pairing piperine and psilocybin together is limited but it seems piperine makes magic mushrooms about 20-30% more potent simply by increasing the amount of psilocybin that successfully passes through the digestive system into the bloodstream.

Since psilocybin is water soluble, one effective way to use magic mushrooms is to powder them and stir that into a chamomile tea steeped in 170F water. Take the piperine supplement while drinking the tea.

Piperine for Medicinal Mushrooms

It’s also very likely that piperine increases the absorption and effect of medicinal mushrooms like reishi and cordyceps. Medicinal mushrooms have powerful immune-boosting and cognitive-enhancing health effects, and it’s worth keeping a piperine supplement on hand for use in boosting the absorption of herbal supplements like curcumin or medicinal mushrooms.

How to Supplement with Piperine Capsules

Piperine is one herbal supplement I always keep on hand because it enhances the absorption and actions of many other herbal supplements like turmeric and green tea. If herbal supplements do include piperine into their blend, it’s usually in amounts of 2-5 mg per serving, which is quite low. To supplement with piperine by itself or in conjunction with other herbals use 0.25-0.5 mg piperine per kg of bodyweight. A good starting dose is 10-25 mg.

Nootropics Depot Piperine

Nootropics Depot conveniently sells piperine extract in 10mg capsules. Piperine is highly sensitive and will degrade quickly when exposed to light, so supplementing with piperine in capsule form instead of with a powder is not only easier to dose but also lowers the amount of degradation that will occur due to light exposure.

The 10 mg capsules also make experimenting with piperine dosages quite easy. If interested start with 10 mg a few times and then increase to 20 mg or beyond. This is especially useful when digestive upset is being experienced. Consuming black pepper is one way to help ease digestive ailments, but it can be difficult to consume enough black pepper directly to be especially effective, but piperine can be supplemented at whatever 10 mg increment desired.

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References:

1. Butt MS, Pasha I, Sultan MT, Randhawa MA, Saeed F, Ahmed W. Black pepper and health claims: a comprehensive treatise. Critical Reviews in Food Science and Nutrition. 2013;53(9):875-886. https://doi.org/10.1080/10408398.2011.571799

2. Rahman Khan Z, Moni F, Sharmin S, et al. Isolation of bulk amount of piperine as active pharmaceutical ingredient (Api) from black pepper and white pepper(<i>piper nigrum</i> l.). PP. 2017;08(07):253-262. https://doi.org/10.4236/pp.2017.87018

3. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6.

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Posture, Stretching, and Muscle "Jumping"

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

The human body is a highly complex system of organs, muscles, bones, connective tissues, and more all held together and able to express movement through networks of tension that exist within the body. It’s remarkable and a truly beautiful phenomenon when witnessing the graceful movement of a dancer, athlete, or model, and the prerequisite for this is good posture and balance across these tensional pathways. When postural and tension imbalances exist how the body can express movement through space and time is limited and may lead to problems such as acute and/or chronic pain, fatigue, and injuries. To correct postural imbalances bodily tissues that are shorter than optimal must be lengthened, and tissues that are longer than optimal must be tightened. Scar tissues need to be loosened up, certain muscles are best to be developed, and proper spinal alignment is a must. This article is a jumping off point for starting a postural realignment and optimization protocol and some key factors that are useful to know.

The Effect of Stretching on Posture

Stretching is the process of lengthening muscular and connective tissues. Some common and effective methods of stretching are:

• Dynamic Stretching

  • Active Warmups - Priming exercises performed by athletes which incorporate a slight 0-5 second stretch into them are a form of dynamic stretching that are good form warming up and preparing for exercise.

  • Vinyasa Yoga - By flowing from one pose to the next and with each breath reaching a little further into the pose of the moment makes vinyasa yoga a form of dynamic stretching that can be quite demanding but overtime with regular practice results in noticeable flexibility and postural improvements.

• Static Stretching

  • Passive Stretches - Holding a simple stretch for 20-60+ seconds is the easiest way to perform static stretching at a low skill level. It’s good to perform static stretching for the movement patterns that felt stiff after exercising.

  • Yin Yoga - In yin yoga poses are held for 60+ seconds, often for five minutes or greater, and the intention is to breath into tight spaces releasing any tension present in order to sink deeper into the stretch. Compared to hatha yoga, yin yoga stretches musculature more than connective tissues.

  • Hatha Yoga - In hatha yoga poses are held for long lengths of time like in yin yoga though typically the stretches target the flexibility of connective tissues (such as the femoral-hip joint) instead of muscular tissues.

Short dynamic stretches are good for warming up and getting ready for movement or strength training but they do little for fixing postural imbalances as they rarely result in long term flexibility improvements. To make fundamental changes to tensional patterns throughout the body, long deep stretches are best, and doing them consistently a few times a week will result in the greatest velocity of change in flexibility and posture. It is possible to get injured during stretching if pushing past a safe limit, so listening to the body and the ample warnings it provides is very important to reduce risk of injurious damage as much as possible.

When contracted and tight tension lines in the body are opened up and stretched to more optimal positions, a few things occur. First the newly lengthened range of motion (ROM) of that particular posture will be weaker than the limited posture that proceeded it. With a greater ROM newfound possibilities exist, such as new bodily positions, greater potential for muscle hypertrophy, and a higher ceiling on maximal strength potential, but care must be taken at the onset of this new freedom in flexibility to strengthen the body slowly so injury is prevented. If performing strength training while also performing fundamental postural adjustments via stretching, reduce exercise weight significantly and focus instead on movement quality. The central nervous system will require retraining which will take time but the long term rewards are well worth it.

Secondly energy flow throughout the body will be improved. Bioelectric currents that may have become “stuck” in parts of the body will flow better, as will force generated or load placed upon the body. As a quick metaphysics aside, the flow of kundalini chi energy through the bodies bioelectric/meridian/chakra system will be improved and may result in some quite noticeable and striking bodily and mental phenomenon to occur or awaken. It is important to be aware that embarking upon a postural optimization journey will be quite transformative and demands attention and respect.

Third the release of tension in certain parts of the body will bring awareness to other postural dysfunctions that may have been hidden before. For example, the hamstrings limited ability to stretch may have hidden the fact that the lower back was chronically tight, and now with hamstrings looser the muscles and connective tissues of the low back begin to speak up letting you know they require stretching and realignment.

Before turning the discussion towards how strength training can improve posture and also a simple test you can perform to assess the quality of your posture I want to discuss a useful indicator of where and what to stretch via a phenomenon I have labeled “muscle jumping”.

What are Muscle “Jumps”

Old recruitment patterns, tight muscles, and stiff fascia may make certain postures impossible to be done correctly anatomically at specific points in movement patterns, and when those points are reached then an ultra-tightness is experienced in the affected muscles and fascia, and instead of stretching these tissues simple readjust their relative placement within the body, “jumping” to the new placement. Muscle jumping allows movement patterns to take place without interruption at the cost of quick suboptimal postural readjustments at specific points that range from minor to major in scale. The problem with a muscle jump is that it avoids fixing the postural “chokepoint” and instead the tension is redistributed to other parts of the body, where it may accumulate, causing acute or chronic pain and postural imbalances. During strength training muscle jumps are often responsible for the sudden shift in form and improper loading of force on parts of the body that shouldn’t occur.

What is Fascia?

Fascia is a band or sheet of fibrous connective tissue made primarily of collagen that can be found under the skin attaching to, stabilizing, and enclosing muscles and other internal organs.

The collagen fibers that make up fascia are oriented in a wavy pattern parallel to the direction of pull (unless the fascia has been scarred). Fascia is flexible and able to resist unidirectional tension forces which at their limit will stretch the collagen fibers from wavy to straight. Fibroblasts within the fascial tissue produce the collagen fibers.

Whereas ligaments join bone to bone and tendons join muscles to bones, fascia surround muscles and other structures as a sort of net. When it comes to stretching, postural improvement, and strength training fascia plays a very important role.

Muscle jumps are quite common and most people are unaware of their true nature, or even of their existence, but if you pay close attention to how a movement pattern feels you will notice them. A muscle jump might create a small sound or create a feeling of quickly clicking or jumping within the body. Doing slow vinyasa yoga is a great way to feel and identify reoccurring muscle jumps that you have, and once identified further investigating the nature of these postural imbalances is easy. Muscle jumps occurs when a movement is faster than the tissues can optimally move and stretch through the movement, so when a muscle jump is felt reset position to the beginning of the movement pattern it was felt in and slow the movement down dramatically.

For example, standing tall with arms straight overhead sweep the arms downwards on each side making a big circle. Let’s say a muscle jump occurs at the bottom part of that sweep on one side of the body or to one arm. When that happens it’s an indication that the section of the body that jumped was stretching insufficiently to complete the movement in symmetrical perfection. Resetting the circular sweep of the arms but slowing the movement down by 5-10x when approaching the location of the muscle jump will keep the tension on that small overloaded section of muscle and fascia and the tension will now be felt. If done slowly and correctly the jump won’t occur (it may take a few times) and instead a broader zone of tension will be encountered usually in the surrounding area of where the jump occurred but rarely somewhere totally different.

Identifying muscle jumps and resetting them by performing those movements extremely slowly and with great quality will optimize posture quickly. Identifying and stretching muscle jumps is in-between dynamic stretching and static stretching in effect. It helps to improve short term performance but since the stretches are more qualitative that dynamic stretching the changes are more permanent. Tai chi and Qigong are excellent ways of smoothing out these types of fascial imbalances because they focus on slow and deliberate movement patterns.

The phenomenon of muscle jumps allows us to solve another mystery that perplexes many people when it comes to posture and stretching. For example it is common to stretch the hamstrings statically, and at a certain point into the stretch the fascial limit is reached, so a muscle jump occurs and now with tensional lines rearranged in the body, the tension that was once in the hamstrings has moved itself to the foot of the same leg. Or perhaps the neck is now feeling tight, or the hips, etc. Many fascial lines connect to and terminate to the hands, feet, hips, and skull so it is common for tension to be loaded to these regions. The bad news is that when tension is loaded in these zones it can be very painful acutely or chronically. The good news is that tension loaded into the hands, feet, hips, and neck can be worked out and released fairly easily if given proper attention.

Back to the example of the hamstring stretch having created pain and tension in the plantar fascia of the foot, otherwise known as plantar fasciitis, the practitioner at this point should stop the hamstring stretch and chase the tension out by massaging the foot, performing cross-frictional massage, etc. In a minor instance only a few minutes of active therapy may be needed to release the accumulated bundle of tension, in other instances if tension has been constantly fed to a singular location and chronic pain and inflammation has repeatedly accumulated in that area, it may takes weeks or months of consistent therapeutic work there and across the body to remedy the problem.

A quick story to illustrate the point…

Early after graduating college for my job I was walking 5-10 miles a day on concrete and asphalt. My coworker (who also did the same amount of walking) and I both developed plantar fasciitis in both feet. This was very painful and greatly limiting our ability to work and we both wanted for it to go away, but how we approached the situation differed. I was heavily into powerlifting at the time and had been using voodoo floss bands on my knees both as a warmup and as a recovery practice, so I applied the method I had learned and decided to begin wrapping my feet with the voodoo floss bands daily.

Left: latex voodoo floss band. Middle: elastic knee wrap. Right: physiotherapy ball

I mobilized my foot as best I could while it was wrapped under great compressive forces, each wrap cycle lasting about 60-90 seconds in length and I went from one foot right to the next, so wrapping both feet 3 times in that manner took about 10 minutes. I performed this voodoo flossing and foot mobilization 1-2x a day consistently and within 2-3 weeks my plantar fasciitis completely disappeared. In effect I had broken up the scar tissue that had formed and made my foot more flexible. I told my coworker of the protocol and of my success, but unfortunately he ignored my success and decided to instead rely on painkillers for symptom management before eventually opting to get surgery on his feet to relieve the pain, which required incisions and likely causes permanent structural alterations. Ouch.

All the tissues of the body have an ability to remodel themselves and regenerate, and while it may not be easy to fix certain problems, learning how to improve movement and heal the body by utilizing the natural healing mechanisms we’re all gifted with is always a step to be taken before resorting to methods like surgical and pharmaceutical intervention.

The Effect of Strength Training on Posture

In my experience it is more common for constricted and tight muscles and connective tissues to be causing postural problems than it is for loose muscles and connective tissues, but it is possible for this problem to exist. To correct for parts of the body that are too loose and stretched beyond optimal, targeting strength training is one of the best approaches. By performing exercises that constrict muscles and strengthen them, loose muscles can slowly be tightened and brought into optimal postural balance.

For example if the hamstrings are too stretched out which as a result is causing glute and lower back problems (as a result of the hamstrings contributing too little to the stabilization of the hips), performing deadlifting exercises will strengthen the hamstrings and tighten them. An exercise that targets the entire hamstring/glute/lower-back complex like a glute-ham raise would also be highly advantageous in this instance. When beginning from a hyperextended loose state and tightening certain muscles, it’s important to start with very light weight (or ideally just bodyweight) with an emphasis on great form. Once the proper patterning is established the number of reps performed per set and overall volume can be increased, and once this becomes easy then adding greater amounts of resistance via weights follows.

Just like with stretching, this process is not to be rushed in order to avoid any chance of injury, and it may take weeks or months in order to achieve proper functioning and alignment. It’s also very common to find a loose muscle paired with a tight muscle. For maximum effectiveness a posture realignment protocol will have a stretching component and a strength training component. Days of deep stretching and strength training should be separated from each other by sufficient time for recovery to occur, typically 1-2 days.

A Simple Posture Test

The hips and spine are the main structures of the body that determine one’s posture, and a quick way to determine whether postural imbalances exist is to sit cross legged in meditation for 5+ minutes. When sitting in this way with zero movement, forces naturally begin to load downwards through the spine and sits bones, and if posture is good then sitting upright in this manner is fairly effortless. If postural imbalances exist and tension patterns are thrown off as a result then sitting upright in meditation even if keeping completely still will cause the deviant muscles to fatigue which will begin causing discomfort or pain. This can happen in just seconds for some people, especially those who are untrained and out of shape. For others with lesser postural problems it may take 5-15 minutes to begin feeling the effects of inefficiently loading the weight of the body downwards through the spine.

Sitting in meditation is a great way in and of itself to bring balance to the body. Continuing to sit while deeply breathing through the discomfort will help the tension to be released, and every time upright spinal posture begins to deviate or collapse, relengthen the spine as if being pulled gently by a string from the top of the head. Tension can be released upwards through the neck and head in this manner while also strengthening the deep musculature of the spine. I highly recommend keeping a daily 10-20+ minute meditation practice as a core component of a postural optimization protocol.

Dietary Considerations for Postural Realignment

There are just a few notable things to mention as it relates to diet when undergoing a stretching and postural realignment protocol:

• Drink plenty of water in order to keep all the tissues of the body well hydrated and therefore well lubricated.

• Consume foods high in the amino acid glycine (a major component of collagen), or consume collagen directly.

  • Foods high in glycine: Pulses (lentils, beans, chickpeas, peas), Nuts & Seeds (pumpkin, sunflower, almond), Vegetables (spinach, cabbage, asparagus, watercress, seaweed, spirulina), Fruits (bananas, apricots, oranges, avocado), Animal Products (bone broth, poultry skin, seafood, connective tissues, egg whites), Dairy (cheese, greek yoghurt, cottage cheese)

• Reduce intake of added sugars and highly processed foods in order to limit inflammation throughout the body.

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For a more comprehensive discussion on the topic of connective tissues and how to repair and regrow them, please read my guide:

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.

The Best Nootropic Coffee

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

Your life will never be the same after trying out this secret nootropic coffee recipe because afterwards you’ll never go back to a regular cup of coffee.

In the United States of America where 146 billion cups of coffee are enjoyed per year, and worldwide where that number is MUCH larger, this coffee drink might even change the world.

One reason coffee is so popular is because each cup contains ~100 mg of caffeine. Caffeine is a mild stimulant that increases alertness and focus, wards off sleep, and boosts the metabolism. Caffeine is the most widely used nootropic worldwide and coffee makes it easily to consume a physiologically and psychologically relevant dose. So how do you improve upon the world’s most widely consumed nootropic beverage?

Well in my quest to make the perfect coffee, one that’s smooth, not too bitter, packed with micronutrients, and doesn’t create any anxiety or jitter I turned to herbalism, experimenting with many different recipes, and one day I blended together the ultimate cup of joe.

This super coffee is such a health and productivity hack that I honestly shouldn’t share it with anyone, but I’m feeling magnanimous so here goes.

The Dark Mocha Rises

One of the main drawbacks of coffee is that it can sometimes cause jitteryness and anxiety, especially when multiple cups are consumed and when plenty of extra sugar is added. Instead of creating a triumphant feeling of focus and productivity, you’re left feeling worn and emotionally snappy.

Bulletproof coffee was the first to address this issue by replacing sugar with a fat like butter or coconut oil, in the process taking the paleo community by storm. The blend of fat and coffee nicely enhances alertness and focus while boosting fat metabolism, providing all day energy without any blood sugar crashes. Why stop with one improvement when we can go one step further with what I call the dark mocha.

A typical mocha combines coffee with steamed milk and chocolate, delicious. A dark mocha is different.

Instead of mixing in cream and sugar, a dark mocha starts with a cup of black coffee and mixes in 100% pure cacao along some honey and a few synergistic herbal supplements.

Pure cacao powder contains a good blend of fat, fiber, and protein which together function better than butter or coconut oil in stabilizing blood sugar and without creating an oily coffee. Cacao also has a delicious flavor and melts easily into a warm cup of coffee. Add to that some honey to cut some of the bitterness, Ceylon cinnamon for flavor and for it’s insulin sensitizing effects, and chaga mushroom and cistanche for a wealth of health and longevity benefits, and you have the ultimate cup of coffee. Here’s the recipe.

Dark Mocha Recipe:

• 1 cup (8oz) black coffee

• 1 tbsp cacao powder

• 1 tsp honey

• 1/2 tsp ceylon cinnamon

• 1/8 tsp chaga mushroom powder

• 1/8 tsp cistanche powder

Instructions:

Brew a cup of black coffee using your favorite coffee beans and pour into a shaker bottle.

Add cacao honey, cinammon, chaga, and cistanche

Blend together for 1-2 minutes until the cacao and honey are fully dissolved. Drink from the bottle or pour into a mug.

Some of the cinnamon, chaga, and cistanche will slowly settle out over time, so give the coffee the occasional swirl or stir with a spoon to keep everything suspended.

The Health Benefits of a Nootropic Coffee

It’s common knowledge that many herbals exist which are great for health and wellness, and incorporating cacao, cinnamon, chaga, and cistanche into coffee (is it a coincidence they all start with the letter C?) makes it real easy to boost the beneficial energetic and cognitive effects of coffee and one’s overall health at the same time.

No messing around with pills or brewing a pot of tea to practice herbalism, simply turn on the coffee machine, scoop the different powders into the cup, and mix. This nootropic blend is so good that it can also help curb a coffee dependency, because a second, third, or fourth cup of coffee won’t be needed to keep alertness, focus, and productivity high. To better understand why this is, let’s learn about the health benefits of each herbal ingredient in the dark mocha.

Health Benefits of Cacao

Cacao is best known for it’s voluptuous flavor and mood-boosting effects, widely considered an aphrodisiac by many. Cacao contains procyanins which are strong anti-inflammatories and have been shown to increase longevity and be neuroprotective. Cacao flavonols reduce mental fatigue and improve cognition during sustained mental effort, also reducing anxiety and depression. Cacao is also good for the heart and cardiovascular system at large and has insulin-sensitizing effects.

The balanced combination of fat, fiber, and protein in cacao also makes it an excellent addition to coffee helping to stabilize it’s more jittery effects.

Health Benefits of Ceylon Cinnamon

Ceylon cinnamon has great flavor and is a well-known anti-diabetic herbal. Cinnamon reduces blood sugar spikes, improves glucose utilization in cells, and can reduce fasting blood glucose alongside cholesterol levels.

Using Ceylon cinnamon instead of cassia cinnamon is important because ceylon cinnamon contains much lower levels of coumarin, a compound that is toxic to the liver in high doses. To receive a concerning dose of coumarin more than an ounce (28 grams) of Ceylon cinnamon would have to be consumed, which is nowhere close to the 1/2 tsp amount recommended in the dark mocha recipe above.

Health Benefits of Chaga Mushroom

Chaga Mushroom is typically found growing on birch trees and is best known for it’s immune system boosting and anti-cancer properties. Chaga mushroom fortifies the cardiovascular system, helps with digestive upset, increases work capacity, and is a potent antioxidant with gene-protecting properties. Chaga is well tolerated in large doses and therefore has a strong safety profile.

Chaga is also a general immune system enhancer which possesses anti-tumor properties. Chaga has been used for thousands of years in traditional Chinese medicine and is now used the world over.

Health Benefits of Cistanche

Cistanche is a plant found growing in arid deserts that contains a wealth of plant compounds such as glycosides, lignans, polysaccharides that boost health across the board. Cistanche fortifies the kidneys and renal system at large, increases learning and memorization ability, protects against neurodegenerative diseases, improves immunity, increases longevity, is an endocrine adaptogen (often boosting testosterone levels), and helps with chronic fatigue syndrome. Cistanche has a strong safety profile and has been used for thousands of years, first in traditional Chinese medicine and now worldwide.

Cistanche also strengthens the cardiovascular system and improves endurance, prevents bone loss, and has antioxidant and anti-inflammatory effects in general. Cistanche is one of the ultimate herbs for increasing general longevity and vitality, and it goes great with coffee.

Note - I’ve used cistanche (at greater doses than what’s in this recipe) to boost my free testosterone levels over 50+%. Learn more about the Cistanche and Cholesterol Protocol.

The Best Super Coffee

The combination of coffee, cacao, cinnamon, chaga, and cistanche is a match made in heaven. All are dark brown and ready to please your palate, together enhancing your energy, mental cognition, and health in a way few supplements can match. If you want to make the dark mocha 100% plant-based and vegan, substitute the honey for a sweetener like agave syrup.

If you’re consuming more than 300 mg of caffeine per day, switching to a dark mocha will help in reducing daily coffee consumption simply because more cups of coffee won’t be needed. The synergistic effects of the cacao, cinnamon, chaga, and cistanche make one dark mocha all that’s needed to maintain all-day focus and cognitive performance.

Alternatively if you are struggling with your high consumption of coffee and running into negative symptoms as a results, I recommend undergoing a coffee tolerance reset in order to resensitize to the beneficial effects of coffee. Lucky for you I’ve written the complete guide below, check it out!

Nootropic Coffee Ingredients

The ingredients needed to blend together a dark mocha are sold from Mountain Rose Herbs and Nootropics Depot.

Raw Cacao Powder

Ceylon Cinnamon

Chaga Mushroom Powder

Organic Raw Cacao Powder

Mountain Rose Herbs grinds raw whole beans harvested from the tropical plant Theobroma cacao to produce their raw cacao powder. It is not roasted as is typically done.

Standard dose is 2 - 5 grams.

Organic Ceylon Cinnamon Powder

Ceylon cinnamon is true cinnamon and is preferable to use compared to cassia cinnamon because it contains dramatically lower levels of coumarin as discussed earlier.

Standard dose is 0.5 - 2 grams.

Organic Chaga Mushroom Powder

The Mountain Rose Herbs chaga powder is milled from the entire sclerotia. As a whole milled powder it contains the full spectrum of beneficial health compounds found in chaga such as beta-glucans and triterpenes.

Standard dose is 0.5 - 3 grams once daily.

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Cistanche is not available from Mountain Rose herbs and instead can be purchased from Nootropics Depot, as can a more finely milled chaga powder.

Cistanche Tubulosa Powder

The cistanche product sold by Nootropics Depot is highly standardized, containing a minimum of 50% echinacosides and 10% acetoside, overall delivering more echinacosides and acetoside per gram than most other cistanche products.

Standard dose is 200 mg once daily.

Chaga 1:1 Mushroom Extract Powder

The chaga mushroom powder sold by Nootropics Depot is very finely milled which makes it excellent for stirring directly into a drink like coffee without creating any unpleasant clumps or graininess.

Standard dose is 500 mg once daily.

Beta-Glugan (β-Glucan) minimum content: 8%

Contains Triterpenoids

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References:

1. Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.

2. Latif R. Health benefits of cocoa: Current Opinion in Clinical Nutrition and Metabolic Care. 2013;16(6):669-674.

3. Ranasinghe P, Pigera S, Premakumara GS, Galappaththy P, Constantine GR, Katulanda P. Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complement Altern Med. 2013;13(1):275.

4. Shashkina MYa, Shashkin PN, Sergeev AV. Chemical and medicobiological properties of chaga (Review). Pharm Chem J. 2006;40(10):560-568.

5. Li Z, Lin H, Gu L, Gao J, Tzeng CM. Herba cistanche (Rou cong-rong): one of the best pharmaceutical gifts of traditional chinese medicine. Front Pharmacol. 2016;7.

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.

Heal Adrenal Fatigue

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

Small adrenal glands are found above the kidneys which produce a variety of hormones as part of the endocrine system. A common health complaint often heard of is adrenal fatigue. Adrenal fatigue is characterized by the abnormal production of cortisol, an important stress hormone connected to the circadian rhythm and metabolism. The timing and release of cortisol is the last component of a complex pathway of hormones governed by the hypothalamic-pituitary-adrenal axis (HPA axis). Cortisol influences other body systems to alter their energy metabolism. Cortisol production is downstream of many hormones so many variables have the potential of affecting cortisol levels, with light being one of the main causal factors.

Because of the complicated pathway that leads to cortisol production, it has been argued that adrenal fatigue is a myth and that no evidence points to adrenal insufficiency in people who suffer from chronic fatigue syndrome (CFS). In this article we examine the evidence for adrenal fatigue, better known as chronic fatigue syndrome, and explore natural treatment options that may help restore balance to the HPA axis.

Note - This article does not constitute as medical advice, it is presented for informational purposes only. For medical conditions please consult a medical professional.

Is Adrenal Fatigue Real?

Before a discussion of treatment options to help heal adrenal fatigue, we must first determine if it actually exists or whether the symptoms of adrenal fatigue are due to an unidentified state of disease elsewhere in the body.

Common Symptoms of Adrenal Fatigue

• Poor metabolism, weight gain

• Low energy, generalized fatigue

• Difficulty waking up, unrefreshing sleep

• Impairment in short-term memory and concentration (brain fog)

• Low stress tolerance

• Overuse of stimulants

Lesser Symptoms of Adrenal Fatigue

• Anxiety

• Tender lymph nodes

• Muscle and joint pain

• Sore throat

• Headache

• Low libido

Examining the symptoms, we can see that they are quite broad in scope but generally deal with the metabolism, disrupted circadian rhythms, degraded cognitive function, and tender/painful body parts. The hypothalamic-pituitary-adrenal (HPA) axis is responsible for governing many of the systems that could exhibit the above symptoms, especially when immune dysfunction and neurochemical alterations are taken into effect.

Adrenal fatigue and chronic fatigue syndrome are different terms that describe the same issue, and the causal factors for these fatigue problems aren’t strictly defined yet because the system has proven complex to understand. That said, there are a few known factors that are well associated with adrenal fatigue which will be discussed below.

Main Factors of Adrenal Fatigue

Across the many studies that have been done on those with chronic fatigue syndrome and health controls, the most commonly observed changes are (1):

1. Mild hypocortisolism (low cortisol)

2. Attenuated diurnal variation of cortisol (less cortisol variation)

3. Blunted HPA axis responsiveness

4. Enhanced negative feedback by cortisol on the production of certain hormones by the hippocampus, hypothalamus, and pituitary glands.

Women are more likely to show hypocortisolism than men, and experiencing the abnormalities above is more probable for people who are inactive and/or depressed.

Examined biologically, adrenal fatigue is characterized by low cortisol levels and blunted cortisol plasma variation across the diurnal (24 hr) cycle (which governs in large part the wake/sleep cycle and energy levels throughout the day). In addition to hypocortisolism, HPA axis responsiveness is blunted by enhanced negative feedback.

Hypothalamic-Pituitary-Adrenal Axis (HPA Axis)

Cortisol hormone is one of the end products of the HPA axis, and cortisol also cyclically regulates the functions of the HPA axis through its actions on glucocorticoid and mineralocorticoid receptors. Glucocorticoid receptors are found in the hypothalamus and anterior pituitary gland. Mineralocorticoid receptors are found primarily in the hippocampus.

CC Sandi, C. Nat. Rev. Neurosci. 5, 917–930 (2004).

Hippocampus

The hippocampus is a major component of the brain consisting of two hippocampi, one of each side of the brain. As part of the limbic system, the hippocampus is important for the consolidation of information from short-term memory to long-term memory, as well as in spatial memory used for navigation. The hippocampus is one of the first regions of the brain to suffer damage with Alzheimer's disease and other forms of dementia.

Hypothalamus

The hypothalamus is part of the limbic system and regulates certain metabolic processes and activities of the autonomic nervous system. Hormones are synthesized in the hypothalamus that stimulate or inhibit the secretion of hormones from the pituitary gland. The hypothalamus controls circadian rhythms, body temperature, sleep, fatigue, thirst, hunger, and attachment behaviors.

Pituitary Gland

The pituitary gland regulates hormone activity in other endocrine glands and organs. The pituitary has an anterior and posterior lobe. Hormones produced by the anterior pituitary include growth hormone, thyroid-stimulating hormone, adrenocorticotropin hormones, luteinizing hormone, follicle-stimulating hormone, and prolactin. Hormones produced by the posterior pituitary lobe include oxytocin and vasopressin.

How Adrenal Fatigue Develops

Cortisol is one of the bodies main stress related hormones, and it is release in a diurnal cycle in response to stress and low blood-glucose levels. Cortisol increases blood sugar through gluconeogenesis and aids in the metabolism of fatty acids, proteins, and carbohydrates. Cortisol also suppresses the immune system and decreases bone formation.

When engaging in acutely stressful activities such as strength training or cardiovascular exercise, cortisol is released from the adrenal glands to increase metabolism, blunt pain, and improve performance. Social stressors at work or home can also increase cortisol production, and cognitive behavioral therapy is able to reverse some HPA axis changes associated with adrenal fatigue.

Many of the activities that benefit from the increased stimulation of cortisol by the adrenal glands are health promoting when done in moderation against the backdrop of a low-stress lifestyle. Adrenal fatigue develops when increased cortisol stimulation is abused by excessive exercise and activity, social stressors, a poor diet, abuse of psychedelics, and poor sleep. Adrenal fatigue can also result from inactivity, a factor which highlights the importance of exercising in moderation for optimal wellness. Cortisol is a feel good hormone which can ease the feeling of pain and promote feelings of euphoria. One of the ways adrenal fatigue can develop in the first place is because its overstimulation overtime can be slightly addicting, and that encourages repeat behavior.

Adrenal fatigue is commonly observed in a few subsets of people. One group has a high-stress job and also excessively works out while restricting their calories to lose weight. Adrenal fatigue is also observed in overweight individuals who are extremely inactive. Adrenal fatigue is a widespread problem that affects people from a variety of lifestyles because the HPA axis can become deregulated in a variety of ways. Women are more susceptible to developing chronic fatigue then men.

Abuse of the metabolic pathways governed by cortisol dampens the parasympathetic (rest and digest) nervous system and overstimulates the sympathetic (fight or flight) nervous system. Left unchecked, excessive cortisol stimulation overtime makes it harder to go parasympathetic, compromising the bodies recovery and healing mechanisms. Muscle and joint inflammation increases, bone strength decreases, the endocrine system is altered in function, libido lowers, and chronic stress and fatigue accumulate eventually resulting in even larger health problems if left untreated.

My Experience with Adrenal Fatigue

I first realized I was experiencing some level of adrenal fatigue after I recovered from SARS-CoV-2 early in 2020. My immune system was suppressed from an overindulgence in strength training while stress at work was increasing steadily. I was also dry-vaporizing cannabis regularly which had an effect on my metabolism and endocrine system.

While I was knocked out for 7-10 days because of the coronavirus, I realized that I had been placing too much stress on myself and on my adrenal glands, dysregulating my HPA axis. Afterwards I took a step back from lifting weights and shifted my exercise to calisthenics, walking, and yoga. A few months later I transitioned to a plant-based diet which further helped me recover from the mild chronic fatigue I had.

Now with a properly functioning HPA axis, my blood pressure is lower, my digestive system is healthy, I’m calmer and more emotionally stable, and I make better food choices. I’m more focused, no longer have any anxiety, and I enjoy restful sleep.

When plagued with chronic fatigue, it’s difficult to see how to get out of it because the energy to do anything is so low. Motivation feels ethereal, willpower is seemingly nonexistent, and depression may also be a factor. For these reasons it’s important to keep the treatment for chronic fatigue simple and to slowly build on the success first gained by various methods available.

Treatment for Adrenal Fatigue

When it come to treating adrenal fatigue, it’s suggested to start with the “low hanging fruits” that will provide quick and immediate improvements to one’s condition. Remember cortisol is a stress hormone connected to the circadian rhythm and metabolism, and by manipulating these variables fatigue can be reduced.

Diurnal cortisol variation averaged across 28 individuals. CC Whitaker, Martin et al Clinical endocrinology 2014;80554-61

Adrenal fatigue occurs when there is an accumulation of chronic stress that hasn’t been properly recovered from yet. Focusing first and foremost on restful activities will help to reduce and eliminate built-up chronic stress an inflammation while also resensitizing the HPA axis to normal function.

Prioritizing SLEEP is the first thing that should be done. Everyone receives the same 24 hours in a day, and setting aside a quality 8 hours a night for sleep is foundational to reducing and eliminating adrenal fatigue. There will be times where sleeping for the normal 7-9 hours isn’t possible, so when those variations are unavoidable, keep in mind the overall number of 56 weekly hours of sleep and catch up when possible. Catching up on sleep has the best success on the day following a shortened sleep cycle. Some simple advice is to listen to your body and to enjoy a nap if feeling tired.

Have time to REST and decompress every day. This doesn’t have to involve closing the eyes and can instead be performing some self-care, enjoying a peaceful walk through nature, or simply reading a book. When dealing with excessive muscle and joint inflammation and fatigue, Yin Yoga is great way to facilitate the recovery process while keeping energy expenditure low.

ESTABLISHING A ROUTINE and making a habit out of following a normal sleep cycle and resting when needed makes it easy to begin enabling positive incremental changes day by day without having to rely solely on motivation or willpower (which fluctuate). How each day is started determines in large part one’s physical, mental, and emotional status throughout the entire day. Simple movement, meditation, and BREATHING EXERCISES gently activate the metabolism and bring balance to the body and mind.

While making these lifestyle adjustments, the following herbs, supplements, and dietary changes can be made in tandem to facilitate the healing of chronic fatigue and the return to normal cortisol function.

Herbs for Adrenal Fatigue

There are many herbs that effect the energetic systems of the body and there are many ways the HPA axis can become dysregulated, therefore it is best to use adaptogenic herbs which help bring the systems of the body into balance irrespective of the starting conditions.

Ashwagandha for Adrenal Fatigue

Ashwagandha is a grounding and nourishing herb found in India. Popular in Aryuveda.

• Helps to cope with stress and enhances sleep

• Increases vital energy and balances hormones

• Supports overall cognitive health

Ashwagandha - from Mountain Rose Herbs

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Siberian Ginseng for Adrenal Fatigue

Siberian Ginseng is also known as eleuthero root and is native to Siberia (Asia). Eleuthero root is mildly stimulating.

• Supports the adrenals, boosts the immune system, and fights fatigue

• Reduces inflammation, improves sleep, and helps with depression

• Improves vital energy, sexual energy, and enhances digestion

Siberian Ginseng - from Mountain Rose Herbs

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Reishi Mushroom for Adrenal Fatigue

Known as the mushroom of immortality and found worldwide. Reishi is highly rejuvenating and a potent immune booster.

• Has powerful immune strengthening, antiviral, and antitumor properties

• Regulates blood sugar and lowers cholesterol by fighting free radicals

• Reduces fatigue and fights depression through its strong neuroprotective effects

Reishi mushroom can be eaten raw, brewed into a tea, tinctured, or made into a herbal broth for soup.

Reishi Mushroom - from Mountain Rose Herbs

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Chamomile Flower for Adrenal Fatigue

A gentle herb used worldwide to promote relaxation and calm.

• Relaxant, relieves stress and tension, and improves sleep

• Promotes the production of alpha brainwaves which increase sense of calm alertness

• Supports digestive health, helps with stomach ulcers, and improves regularity

Chamomile Flowers - from Mountain Rose Herbs

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Preparation: All of these herbs can be brewed into a tea individually or together in equal parts. Steep at 170 F (75 C) water for 5-15 minutes. These herbs can also be decocted into a tincture.

Supplements for Adrenal Fatigue

The herbs above can also be purchased as supplement pills for use in resolving adrenal fatigue. With a tea or tincture it’s more effective and costs less, but if the ease of use of pills is preferred that option exists.

Other supplements that are useful in healing chronic fatigue include key vitamins and minerals which are used by the endocrine and energy systems of the body.

Vitamins for Adrenal Fatigue

The main vitamins that are useful in the context of adrenal fatigue are the B vitamins, vitamin C, and vitamin D.

B vitamins help with energy metabolism, detoxification, and can have mood-elevating effects. For adrenal fatigue getting enough B vitamins through a food like nutritional yeast or by taking a B vitamin complex can help. I recommend the following vitamin B supplement.

The adrenal gland is one of the organs with the highest concentration of vitamin C in the body because it uses it in the production of all adrenal hormones including cortisol. Adrenal fatigue is marked by chronically reduced cortisol levels, and providing the body more vitamin C ensures that vitamin C is not a limiting factor in the production of normal levels of adrenal hormones. I don’t recommend vitamin C supplements because getting enough vitamin C is easy enough by eating fruits and vegetables, for example one orange contains 90% DV of vitamin C.

Vitamin D is important for the healthy functioning of the endocrine system, and most people are deficient in vitamin D. Vitamin D can be synthesized endogenously by the skin through sun exposure. Depending on skin color and the weather, bathe some or all parts of skin for 10-60 minutes to produce the vitamin D needed for 1-3 days. Limit sun exposure in order to not get sunburnt. If healthy sun exposure is not possible or problematic I recommend Nootropic Depots Vitamin D3 + K2 + C supplement.

Minerals for Adrenal Fatigue

Magnesium and boron are two important minerals which are used extensively throughout the body and supplementation with each is helpful in the context of adrenal fatigue.

Magnesium is the second most common micronutrient deficiency, and getting enough magnesium ensures the bodies hormonal systems, metabolism, and circadian rhythm function properly. Magnesium supplementation in the evening aids in relaxation and improves sleep quality. I recommend the following magnesium supplement.

Boron is a trace mineral which assists the actions of vitamin D and magnesium. Boron has also been shown to have anti-inflammatory and antioxidant effects, improving healing from tissues wounds and injuries. Boron improves the brain’s electrical activity, cognitive performance, and short-term memory for elders. Learn more about supplementing with boron.

Herbs for Adrenal Fatigue

There are two herbs that readily come to mind, chamomile and ashwagandha, that help mitigate the symptoms of adrenal fatigue and provide the body the support it requires to overcome and heal the issue.

Tea brewed from chamomile flowers has relaxing and sleep benefiting properties while also having the benefit of improving daytime functioning. Chamomile increases 8-12 Hz alpha brainwaves which provide a sense of stability and calm, and chamomile contains many flavonoids like apigenin which help the brain to repair itself and maintain proper function, important for HPA axis dysfunctions. Mountain Rose Herbs sells organic chamomile flowers which are easy to brew into a tea and can be used for a variety of other purposes.

Ashwagandha is one of the premiere herbs known for its ability to reduce the amount of stress experienced from a stressful event. For example ashwagandha taken before an endurance activity greatly lessens the depletion of cortisol from the adrenal glands in response to the stress experienced, thereby reducing the demand for nutrients like vitamin C for the production of new cortisol. Taking ashwagandha before a stressful event, whether physical, mental, or emotional will help reduce the stress burden that results from after the event which is super useful for those who already have chronic fatigue. Taking ashwagandha daily also is helpful. Mountain Rose Herbs sells organic ashwagandha root powder (recommended), ashwagandha root, ashwagandha root capsules, and ashwagandha extract.

Nootropics Depot also sells a variety of ashwagandha products that have been standardized to contain a certain minimum percentage of withanolides (the main active component of ashwagandha) and I recommend their Shoden Ashwagandha Capsules which has a minimum of 35% withanolides for those looking for a more potent ashwagandha supplement.

Diet for Adrenal Fatigue

There are two aspects of diet that are important in the context of healing adrenal fatigue, or really any health issue.

First is to eat foods that contain the micronutrients the body is currently deficient in. For the nutrients listed above, the following foods can be eaten:

• B Vitamins - Nutritional yeast, leafy greens, sunflower seeds, fish, meat, dairy, and fortified grains

• Vitamin C - Citrus fruits, parsley, rose hips, peppers, cruciferous vegetables (broccoli, kale, brussels sprouts)

• Vitamin D - Fish, eggs, mushrooms (exposed to sunlight), fortified milk

• Magnesium - Pumpkin seeds, nuts, avocado, dark chocolate, beans

Second is simply to eat a healthy well-rounded diet full of unprocessed foods which contain enough fiber and protein. This means eating fruits, vegetables, grains, nuts, seeds, and pulses if vegan. If vegetarian eggs and dairy can be added if easily digestible, and if a meat eater then pasture-raised meats and seafood can be further added to the diet. The main takeaway is to avoid sugary and ultra-processed foods is important to make sure cortisol secretion returns to normal because cortisol is released in response to blood glucose levels.

Adrenal Fatigue and Caffeine

Caffeine has an effect on cortisol levels. When caffeine isn’t used regularly, then caffeine will cause a robust increase in cortisol during morning, afternoon, or evening usage. When consuming caffeine on a daily basis, then morning caffeine usage doesn’t impact cortisol significantly but afternoon caffeine usage will elevate cortisol blood concentrations for up to six hours. Even if caffeine creates an afternoon cortisol increase, cortisol levels will drop to normal levels by nighttime.

Since it is the circadian rhythm and cortisol which plays a large part in the wake and sleep cycles of the body, it is important to be mindful of caffeine usage throughout the day and to limit usage of caffeine to time windows that won’t affect normal sleep, unless that is the desired goal. A good rule of thumb to follow is to not have any caffeine after 2 pm.

In the context of adrenal fatigue, it is best to not have any caffeine until the problem is well on its way to being resolved. An abuse of caffeine through heavily caffeinated drinks or excessive coffee usage often is a main factor that led to chronic fatigue syndrome in the first place. For help in quitting caffeine or in resetting a caffeine tolerance, read my caffeine guide:

Reset the Adrenal Glands

Incorporating wellness practices that promote balance into one’s lifestyle has a tremendous impact on health and wellness over the long term. Learning to evenly balance mind, body, and emotions takes time but the effort is well worth the reward. Healing occurs when the body is in a state of balance, so consider adding a morning routine that functions as a “balancing gyroscope”, bringing consistency and balance to day to day life. Establishing a grounding practice outside in nature is a great way to bioelectrically balance the various systems of the body

The human circadian rhythm is driven in large part by the cycles of light and temperature on our planet. Rising with the light and not going to sleep too long after the sun sets is the best way to stay aligned with these natural cycles. If experiencing insomnia and falling asleep is difficult, simply resting at the appropriate times when sleep normally should occur will create the habit of rest during that time window, and with consistency that habit will make falling asleep at regular hours easier.

Healing the adrenal glands and restoring normal function to the hypothalamic-pituitary-adrenal axis can take a long time, sometimes months to years. One step in front of the other will lead to eventual success.

As a holistic wellness practitioner I offer coaching services, contact me to learn more.

References:

1. Papadopoulos, A., Cleare, A. Hypothalamic–pituitary–adrenal axis dysfunction in chronic fatigue syndrome. Nat Rev Endocrinol 8, 22–32 (2012). https://doi.org/10.1038/nrendo.2011.153

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 Recovery

Turmeric Curcumin Bioavailability and Supplement Guide

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

Turmeric is a flowering plant (Curcuma longa) of the ginger family and the bright orange rhizome it grows is used as a spice, most notably in India. Turmeric has many medicinal properties due to it’s unique blend of essential oils, plant polyphenols, and it’s main active ingredient curcumin which is a pigment chemical that gives turmeric its bright orange color.

Turmeric and its main active ingredient curcumin have become popular supplements worldwide because of their anti-inflammatory, anti-cancer, and antioxidant capabilities (1). There are many different ways turmeric and curcumin supplements are formulated, and some formulations are more effective than others because of their superior bioavailability.

This turmeric and curcumin buyers guide discusses the health benefits of turmeric, the science of how to increase it’s bioavailability, and the characteristics the best turmeric and curcumin supplements share.

Whole turmeric rhizome, slices, and powder

What Are Turmeric Supplements Good For?

The different active compounds of turmeric are known as curcuminoids, and for thousands of years Ayurvedic and Tradition Chinese Medicine have held turmeric root in high esteem due to its healing properties. Turmeric and its curcuminoids are helpful for a variety of health conditions such as cognitive ailments, pain, poor digestive function, and diseases that are inflammation based. I recommend incorporating turmeric spice into the diet for a generalized heath benefit and to also keep a curcumin supplement readily available so it can be used whenever pain or inflammation is experienced in excess. Curcuminoids are especially excellent at relieving pain, such as joint pain, a headache, or generalized discomfort. For those with ongoing health conditions which curcuminoids would help with, using a turmeric and curcumin supplement daily is a safe and practical option.

The drawback to turmeric is curcuminoids are not very bioavailable under normal circumstances. There have been many different attempts made to find a way to increase the bioavailability of curcumin, and this has flooded the supplement market with different turmeric and curcumin formulations some of which are well formulated and effective, and others which will have minimal health effect.

Without reading the research papers directly, detailed information regarding how to best take turmeric and curcumin supplements is hard to find, and this comprehensive guide to turmeric/curcumin supplements solves that problem by explaining the different type of turmeric supplements that exist on the market, their bioavailability and effectiveness, and the health benefits different formulations have on different systems of the body.

Curcuminoids

Curcumin is the yellow to orange pigment found in turmeric. The more alkaline the curcumin the darker the color. Curcumin has a massive catalogue of studied health benefits (2). It's anti-inflammatory, anti-depressive, a minor antioxidant, dramatically reduces symptoms of osteoarthritis, improves prostate health, reduces mucositis, and so much more. Curcumin is one of the most well researched supplements known, and more is still being discovered. It is mostly the curcuminoids in turmeric that give turmeric its noted health benefits.

Most pure curcumin supplements consist of a blend of different types of curcuminoids, such as curcumin, bisdemethoxycurcumin (BMC), and demethoxycurcumin (DMC), which all together usually total around 500 - 750 mg per serving. When analyzed, curcumin is the dominant curcuminoid at 60%, with BMC and DMC coming in around ~20% each.

The issue is that curcumin has nearly zero physiological effects on the body if taken by itself. Like turmeric powder, curcumin has terrible bioavailability, measured at less than 1%. Curcumin’s bioavailability is limited due to its poor solubility in the aqueous phase of the digestive tract. The body also rapidly metabolizes and excretes it. Bioavailability is also different between the sexes, with women on average reaching double the blood concentrations of curcumin compared to men. The reason for this difference in bioavailability between the sexes is unknown.

To fix the bioavailability problem, scientists have various methods to increase the bioavailability of curcuminoids in the body, and supplement manufacturers have created different formulations based on these scientific studies.

Turmeric and Curcumin Bioavailability

The reason so many different types of turmeric and curcumin supplements exist is because turmeric isn’t highly bioavailable in the human body under normal circumstances. If taking a supplement consisting of pure turmeric powder and nothing else, only 1-2% of the curcuminoids that make up part of the turmeric spice will enter into the bloodstream. Curcuminoids make up about 6% of turmeric by dry weight, so if taking a 1000 mg turmeric supplement, then ~1mg of curcuminoids will enter into the bloodstream, an insignificant effect.

Curcumin’s bioavailability is limited due to its poor solubility in the aqueous phase of the digestive tract. Furthermore, curcuminoids are rapidly absorbed by the tissues of the digestive system, limiting their ability to enter into the bloodstream. The digestive system, particularly the small intestine, is under constant stress from having to digest food and being in contact with the microbiome, and as a result it’s inflamed to some degree. Curcuminoids being potent antioxidants and anti-inflammatory compounds are quickly absorbed by the tissues of the gut for their own use.

Bioavailability is also different between the sexes, with women on average reaching double the blood concentrations of curcumin compared to men. The reason for this difference in bioavailability between the sexes is unknown.

If interested in using turmeric for its digestive healing effects, then taking plain turmeric without any bioavailability enhancement is desirable because it will specifically target the tissues of the gastrointestinal system and little else.

If curcuminoids are able to enter into the bloodstream in large quantities, then they exert their antioxidant and anti-inflammatory effects throughout the body, reducing pain and inflammation and enhancing cognition.

Methods of Increasing Curcumin Bioavailability

Curcumin is the main active ingredient found in turmeric responsible for its potent health and wellness benefits. Increasing its bioavailability increases its medicinal effect. That said, other compounds exist in raw turmeric that are health promoting, such as turmeric essential oils. Extracting more curcuminoids from turmeric increases the potency of its health effects, but for the complete benefits of turmeric, whole turmeric must also be consumed. The methods below describe how curcumin bioavailability can be increased, but keep in mind that the most effective curcumin supplement will also be one that incorporates some portion of powdered turmeric into its formulation.

Turmeric Dual Spectrum X:1 Extract

One way to achieve the synergistic health effects of raw turmeric while still receiving enough curcuminoids is to take a turmeric supplement concentrated through extraction.

Extraction is used to refine and purify a product. An extract is prepared using alcohol or water, and at the end of the concentration process the resulting extract is more potent. Depending on the level of extraction, curcuminoids can be much more heavily concentrated or just lightly more concentrated. With the right extract formulation, it is possible to create a turmeric supplement which retains all of the beneficial compounds of the turmeric rhizome while still increasing the potency and concentration of the main active curcumin compounds.

Curcumin with Piperine Supplements

Piperine is an enzyme inhibitor found in black pepper, giving black pepper its iconic pungency, and it has been shown to increase the bio-availability of curcumin (and by extension, turmeric) by 20x (3). Piperine works synergistically with curcumin, inhibiting curcumin's rabid absorption by the liver and intestinal wall. This inhibition allows curcumin to circulate into the blood stream for full body anti-inflammatory effects. Curcuminoids and piperine together enter into the blood stream rapidly peaking sharply about an hour after ingestion before being fully metabolized about 2-3 hours later.

When used in supplements, piperine is most often listed as biopiperine. Most studies which have researched the effect of piperine on curcumin absorption have used 20 mg of piperine per 2 grams of curcumin, and most curcumin/piperine supplements use 5 mg of piperine per 500 mg of curcuminoids, which is the same ratio.

Piperine is a bioavailability enhancer for more than just curcuminoids, and it has it’s own long list of health benefits (gastrointestinal aid, cognitive enhancer, antioxidant and anti-inflammatory) that overlap quite a bit with curcumin. Ancient Ayurveda knew this, and it’s why black pepper and turmeric spice are paired together for some many dishes in India.

Nootropics Depot sells a curcumin + piperine supplement which contains 1000 mg of 95% standardized curcuminoids and 6 mg of piperine.

Micellar Curcumin Supplements

Micellar curcumin is a special type of curcumin supplement shown to have better bioavailability that curcumin paired with piperine. Curcumin is a lipophilic molecule, meaning it is poorly water soluble, and that in large part is why curcumin is so poorly bioavailable. A micelle as shown to the left is a collection of lipid (fat) molecules that can simultaneously interact with water and lipids.

When curcuminoids are encapsulated in micelles, their ability to enter into the bloodstream skyrockets, and they stay active in the body for much longer

Through a special chemical process, curcumin molecules can be contained inside micelles. Protected by the micelles which are able to interact with water soluble materials and membranes, the curcumin is much more easily transported though the digestive system and into the blood stream.

Micellar curcumin is incredibly bioavailable (4), more so than curcumin taken with piperine, and curcumin concentrations in the blood stream stay elevated for up to a day as compared to a few hours with curcumin and piperine supplements. This approach to increase curcumin bioavailable is completely independent of enzyme inhibition which is how piperine works.

Because the addition of micelles increases the bioavailability of curcumin so dramatically, its health effects can be too potent at times, and caution is recommended. In a study measuring micellar curcumin’s bioavailability (4), the researchers took note of the side effects observed. Out of 13 women and 10 men total, 7 women and 3 men experienced mild nausea. Since curcumin is ~2x more bioavailable in women in men, we’d speculate that more women experienced nausea than men because they received too much curcumin. 1 woman even vomited! The nausea prevalent with use of micellar curcumin did not occur when those same men and women used the other two formulations (Micronized Curcumin and Meriva® type formulation). Unless you have a serious health condition that would benefit from all day elevated curcumin blood levels, I would stick to the safer and more widely available curcumin with piperine supplements.

Nootropics Depot sells a Longvida curcumin supplement which uses micellular technology to dramatically increase the bioavailability of curcuminoids.

Micronized Curcumin Supplements

Micronized curcumin is effectively “crystallized” curcumin. The method one study used to create micronized curcumin involved mixing 25% curcumin powder with 58.3% triacetin (an anti-fungal) and 16.7% panodan (an emulsifier) and spraying and soaking the solution onto porous silicon dioxide crystals (basically glass, inactive physiologically) (5). The resulting micronized curcumin powder contained ~15% curcumin.

Micronized curcumin was found to be 9x more bioavailable than regular standardized curcumin averaged between men and women. Micronized curcumin was also shown to be more bioavailable in women compared to men. Compared to regular curcumin, the micronized version was more bioavailable, but still less so than curcumin with piperine.

Micronizing curcumin is a complex process which uses a lot of chemicals, and I would stay away from micronized curcumin supplements for these reasons.

Curcumin with Turmeric Essential Oils Supplements

As discussed, it is turmeric/curcumin’s poor water solubility that negatively affects its bioavailability. When taken with fats, curcumin’s bioavailability improves.

It is also usually the case that when an herb or root with medicinal properties is taken in its original whole form a type of entourage effect occurs. With the entourage effect, the secondary compounds which are normally standardized out can now contribute to and boost the overall health effect, and the benefits of supplements that take this into account this holistic nature are broader in their beneficial medicinal effect.

The essential oils found within the turmeric root are some of those secondary compounds, and it’s been shown that when standardized curcumin is taken with turmeric essential oils the bioavailability of curcumin improves significantly (6). This increase in bioavailability is because of the synergistic effect these plant compounds exhibit, and also the fact that the essential oils add fat to the supplement, aiding assimilation into the blood stream.

One formulation that employs this tactic is known as BCM-95 (Biocurcumax), and it’s been shown to be 7x more bioavailable than standard curcumin (7). BCM-95 is more bioavailable than curcumin with piperine, and with piperine added to a BCM-95 curcumin formulation, I think the bioavailability would be improved even further, possibly rivaling or surpassing the bioavailability of micellar curcumin due to the entourage effect.

Curcumin with Emulsifiers (lecithins)

Emulsifiers such as lecithins have also been used in an effort to increase the bioavailability of curcumin. The idea is that the emulsifiers help to carry the curcumin through the gut and into the bloodstream. Meriva is one such formulation, and overall bioavailability is improved compared to just curcumin, but not by much. In one study, a reference dose of 1800 mg of standardized curcuminoids, was compared to a Meriva formulation (8). Compared to the reference dose, the Meriva formulation was 5.5x more potent and stayed in the bloodstream for longer. Interestingly, the Meriva formulation dramatically boosted the bioavailability of demethoxycurcumin (DMC), a less prominent curcuminoid.

The specific physiological effects of just DMC are not well studied yet, and it is unknown why the addition of lecithins to standardized curcuminoids dramatically increases the bioavailability of DMC compared to the other curcuminoids.

Fermented Turmeric Supplements

Fermented turmeric is yet another supplement type. During fermentation curcumin is metabolized by bacteria into a different yet similar compound called tetrahydrocurcumin (THCC). Typically chemical reactions result in more stable compounds, and it’s been observed that THCC is more stable than curcumin. Likely as a result of it’s increased stability, THCC has a longer half-life of 323 minutes in plasma versus 111 minutes for curcumin.

One study which measured the effect of fermented turmeric observed that 36 hours of fermentation using Aspergillus oryzae at 25°C reduced regular curcumin levels from 2.0 mg/g to 0.79 mg/g (9). The reduction in curcumin in fermented turmeric is offset by the creation of THCC, though the exact ratios of how fermentation converts curcumin to tetrahydrocurcumin is unknown.

With rats, tetrahydrocurcumin appears to be more bioavailable than curcumin (10). In general its been observed that rats absorb curcumin much easier than humans. Like curcumin, THCC was found to primarily be absorbed by the intestine and liver. No studies have been performed measuring tetrahydrocurcumin’s bioavailability in humans or rats when paired with piperine or encapsulated in micelles.

Fermented turmeric is highly experimental and as of now it’s medicinal effects are poorly quantified. Fermented turmeric doesn’t appear to be unsafe in any way considering normal usage, but the effects on your body are not well researched. Below are two non-comprehensive lists laid out in layman’s terms outlining some of the benefits of curcumin over THCC, and vice versa. Nootropics Depot sells a Curowhite curcumin supplement which is standardized to 25% to contain dura, hexa, and octa curcuminoids.

Curcumin Benefits over Tetrahydrocurcumin:

• Curcumin was more effective than THCC in preventing skin tumors in mice

• Curcumin was more effective than THCC as an antioxidant

• Curcumin induced apoptosis (cellular death) of leukemia cells but THCC did not

• Curcumin, but not THCC, was effective in reducing amyloid plaque burden and amyloid aggregation (think Alzheimers)

• Curcumin, but not THCC, inhibited Ca(2+) influx through CRAC for activating immune cells

• Curcumin, but not THCC, inhibited entry of hepatitis C virus genotypes into human liver cells

• Curcumin inhibited type A influenza virus infection to a greater extent than THCC by interfering with viral hemagglutination activity (red blood cell clumping)

Tertahydrocurcumin Benefits over Curcumin:

• THCC was more active than curcumin as an antioxidant

• THCC was more active than curcumin for suppression of LDL oxidation

• THCC was equal to curcumin in potency for suppression of histamine release

• THCC was more active than curcumin in normalizing blood glucose and improvement of altered carbohydrate metabolic enzymes in diabetic animals

• THCC was more active than curcumin in increasing plasma insulin in diabetic rats

• THCC was more active than curcumin for antidiabetic and antihyperlipidemic (blood lipid lowering) effects

• THCC was more active than curcumin in a hepatoprotective role in CCL4-induced liver damage in rats and alcoholic liver disease model rats

• THCC was more active than curcumin as an antihypertensive

Comparing Curcumin Supplement Effectiveness

Below are the different well studied curcumin supplements compared across three markers, Cmax, AUC, and Tmax.

• Cmax is the peak concentration reached in blood plasma, expressed in nmol/L.

• AUC (area under the curve) is the concentration in blood plasma over time, expressed as nmol/L * H

• Tmax is the time it took to reach Cmax. Higher values for Cmax and AUC are typically better.

A lower value for Tmax is preferred if you are looking for a fast acting curcumin supplement for immediate pain relief. A higher Tmax value indicates a broader effect.

Cmax (nmol/L)

• 7.1 - 2g Curcumin

• 41.6 - 410mg Micronized Curcumin

• 489 - 2g Curcumin, 20mg Piperine

• 1240 - 2g BCM-95®

• 1765 - 297mg Meriva

• 3228 - 410mg Micellar Curcumin

AUC (nmol/L * H)

• 65.6 - 2g Curcumin (measured for 24 hours)

• 217.2 - 2g Curcumin, 20mg Piperine (measured to zero after 3 hours)

• 582.7 - 410mg Micronized Curcumin (measured for 24 hours)

• 1460.4 - 297mg Meriva (measured for 24 hours)

• 8690 - 2g BCM-95® (measured for 8 hours)

• 12147.7 - 410mg Micellar Curcumin (measured for 24 hours)

Tmax (H - hours)

• 0.69 - 2g Curcumin, 20mg Piperine

• 1.1 - 410mg Micellar Curcumin

• 3.0 - 2g BCM-95

• 3.8 - 297mg Meriva

• 7.5 - 2g Curcumin

• 7.5 - 410mg Micronized Curcumin

If choosing a turmeric/curcumin supplement based purely off of the blood markers above, micellar curcumin is the clear winner, with the BCM-95 formulation coming in second and the Meriva formulation coming in third.

There are other important considerations besides just Cmax and AUC values though. Anytime a drug, supplement, or food is ingested, body chemistry is altered. Care must be taken when taking supplements, as too much of even a good thing can have negative health effects. Take for example that curcumin strongly activates AMPK (adenosine monophosphate-activated protein kinase), an very important enzyme which governs metabolism (aka fat oxidation or fat storage).

With micellar curcumin, curcumin concentrations in the blood are elevated very strongly and for a long time, overly activating AMPK and other systems throughout the body. If using a curcumin supplement everyday as many people do, using a micellar curcumin supplement will strongly influence AMPK 24/7, and over a long duration the effect this will have hasn’t been studied yet. Positive or negative, the effects are currently unknown. The high reports of nausea from the use of micellar curcumin is also troubling. With a supplement to be used often, exerting caution is always the best approach. Start conservatively, gauge how it affects your body, both physiologically and psychologically, and tweak the dosing from there.

Micellar curcumin was the front runner based on having the highest Cmax and AUC values, but with these concerns noted, I recommend a more conservative approach, and a curcumin formulation that is more holistic in nature.

Where to Buy Curcumin Supplements

After studying into the health benefits of curcumin and how its bioavailability can be increased, the best marketplace I have found for curcumin supplements is Nootropics Depot. They carry three different types of curcumin supplement, each having their unique bioavailability differences which are worth trying separately.

Curcumin + Piperine Capsules

The standard curcumin supplement they sell is a blend of 1000 mg of 95% standardized curcuminoids and 6 mg piperine derived from black pepper. This is a good curcumin supplement that is readily bioavailable and can be used for a wide range of purposes, from treating headaches to joint pain or to boost metabolism.

Longvida Curcumin Supplement

Nootropics Depot also carries a Longvida curcumin supplement. Longvida curcumin has been coated in a blend of highly purified fatty acids and phospholipids, which increases greatly increases curcuminoid bioavailability into the bloodstream. Each capsule contains 400 mg of the Longvida opimized curcumin extract.

Curowhite Curcumin Supplement

Lastly Nootropics Depot carries a Curowhite curcumin supplement which is a blend of tetra, hexa, and octa-curcuminoids standardized to at least 25%. These hydrogenated curcuminoids have differing effects physiologically than regular curcuminoids and are worth experimenting with.

1-2 servings of the any of the curcumin supplements sold by Nootopics Depot will be enough to use for digestive relief, pain relief, headaches, inflammatory diseases, and for general health and wellness purposes.

Mountain Rose Herbs also sells a variety of turmeric products, from the rhizome itself to different supplements and teas.

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References:

1. Hewlings SJ, Kalman DS. Curcumin: A Review of Its' Effects on Human Health. Foods. 2017;6(10)

2. Kamal Patel. Curcumin. Examine

3. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6.

4. Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res. 2014;58(3):516-27.

5. Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res. 2014;58(3):516-27.

6. US Patent 7883728B2

7. Antony B, Merina B, Iyer VS, Judy N, Lennertz K, Joyal S. A Pilot Cross-Over Study to Evaluate Human Oral Bioavailability of BCM-95CG (Biocurcumax), A Novel Bioenhanced Preparation of Curcumin. Indian J Pharm Sci. 2008;70(4):445-9.

8. Cuomo J, Appendino G, Dern AS, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74(4):664-9.

9. Kim SW, Ha KC, Choi EK, et al. The effectiveness of fermented turmeric powder in subjects with elevated alanine transaminase levels: a randomised controlled study. BMC Complement Altern Med. 2013;13:58.

10. Pianpumepong Plangpin, Et al. Study on enhanced absorption of phenolic compounds of Lactobacillus‐fermented turmeric (Curcuma longa Linn.) beverages in rats. International Journal of Food Science & Technology 47(11). November 2012.

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.

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Other Articles on Natural Supplements

How to Cleanse the Microbiome

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

For proper hygiene and health, it is good to occasionally cleanse the microbiome. The microbiome are all the microorganisms that live in the environment, on the body, and inside the body. The microbiome is incredibly important for life to exist, being life at a smaller scale, and when the microbiome becomes disorderly for best wellness it should be cleansed carefully.

The microbiome can be cleaned to a large degree in one day, and if you feel your microbiome requires a cleansing then set aside sufficient time to follow these steps. Each step has a point value, and at the end total up the points from each step you completed to see how rigorous your microbiome cleanse was, and how it can improve next time it’s done.

Full Skin Microbiome Clean

Step One | 1 Hour | 10 points

There are a few ways to clean the skin. The most common methods are with a shower or bath. If a natural pool of water is available, a scrub-down there qualifies. If dry sand or clay is available, or a rough dry towel, a dry scrub also qualifies. A hot sauna or steam room followed by a shower and/or toweling off is another excellent way to cleanse the skin.

Each way of cleaning the skin and its microbiome will be different in effect. It’s good to clean the skin in a variety of ways at different frequencies.

Here is a typical way to proceed with a full skin microbiome cleanse:

• Run a shower with warm water

• Blow the nose out and wash the face with soap

• Lather the hair with a natural shampoo (I mix aloe vera gel, liquid soap, and tea tree oil)

• Scrub the full body and all parts with soap

• Rinse the head using your fingers, massage the scalp

• Dry towel off and vigorously scrub the skin of any imperfections

• Apply aloe vera and essential oils to any location that could use some healing

• Q-tip the ears

Consider using an agent like bentonite clay to help. Bentonite clay can be added to bath water, or it can made into a mud and applied to the face or anywhere on the skin. As the clay dries it will pull together and tighten the skin it’s on. Bentonite clay can be made into a mud with water or a dilution of apple cider vinegar.

BONUS | Sauna 10-20 minutes | 5 points

Perform heat/cold therapy by alternating using a sauna and/or steam room with a cold shower or cold plunge. 10 minutes in the sauna followed by a 5 minute cold shower done twice is my standard way to performing heat/cold therapy.

Heat/Cold Therapy Benefits

• Acutely stresses the circulatory system and increases its performance

• Flushes toxins and excess electrolytes from the skin via sweat

• Activates heat and cold shock proteins which exert anti-inflammatory and longevity effects

• Strengthens the metabolism and energy systems of the body

Note - Be careful performing heat therapy if you have low blood pressure.

Wash Mouth

Step Two | 10 Minutes | 5 points

Scrap the tongue of biofilm and flush away. Brush teeth with a natural toothpaste containing ingredients like peppermint oil, bentonite clay, silica, baking soda. Floss in-between teeth and finish with a gargle of lightly salted water.

Wash All Clothes

Step Three | 1 Hour | 5 points

In-between the various tasks of the day wash all dirty clothes. When interacting with the environment, whether this is with others or not, clothes will pick up and carry some of the microbiome encountered. Wearing clothes overtime exposes you to this microbiome. Washing clothes often and well is an important part of cleansing the microbiome because after the complete wash done in step 1, wearing clean clothes afterwards won’t reseed the microbiome of the past back onto your skin.

Cleansing the microbiome can be thought of as pulling the vines off a tree. Ivy or kudzu growing at the base of a tree climbs up with time becomes suffocating to the tree. Cutting the vines at the trunk and removing the roots of the vines at the base of the tree sever the connection between the heavy ivy at the top of the tree and the nutrients they need from the soil. The ivy up in the tree might stay green for a while, but eventually it will die off and the tree is cleaned of an burdensome influences. Cleansing the microbiome for optimal health is the same way.

The cycles of microbiome seeding from the environment and others can be cut off through actions like washing or fasting, and when this is done, the endogenous symbiotic microbiome that has existed in your body since birth can establish itself strongly.

A natural soap recipe that I use for washing clothes is as follows:

• 2 bars Fels-Naptha

• 1 1/2 cups baking soda

• 1 1/2 cups borax

Cut the Fels-Naptha and grind it into a powder with the borax and baking soda. Scoop into a laundry machine as normal.

Reset The Air

Step Four | 1 Hour to 1 Day | 10 Points

Though in very low percentages, microorganisms live and float in the air. If the air in the living space is “thick” and hasn’t been aired out recently, then it will carry more microbiome and viruses than it could otherwise. Bringing fresh air from nature into the environment will cleanse the microbiome of the air. Smudging with sage also will clean air of microorganisms.

• Open all windows for at least 1 hour, better would be for all day

• Dust the area

• Remove any air polluters. This could include trash, food waste, unclean bathrooms, a litter box, etc.

• Clean and/or replace air filters

• Grow plants in the living space, they naturally purify air over time

Clean the Living Space

Step Five | Time Variable | 15 points

Cleaning the living space, especially the kitchen and bathroom, is a very important way of cleansing the microbiome. Food contains a rich microbiome that originated in its home environment, and the bathroom contains the output microbiome from that food after being processed by the body. Wiping surfaces clean of all marks, discolorations, and gunk will ensure that any microbiome that lives on those surfaces will be extremely minimal as there will be no large food source available nearby.

Cleaning a Bathroom

• Scrub a toilet clean with a cup of borax, flush and then clean the bowl again with a natural soap like Dr. Bronner’s.

• Wipe all surfaces with a natural cleaner like white vinegar, a dilute soap, baking soda, or borax.

• Clean mirror with a rag and disinfectant so no visible marks exist on the mirror’s surface

• Clean the bowl of the bathroom sink

• Scrub the floor and shower/bathtub with baking soda, borax, or bleach.

Cleaning a Kitchen

• Remove all unused food from the refrigerator, wipe all surfaces clean

• Clean all kitchen counters

• Remove all food from the pantry causes gastrointestinal issues

• Sweep the floor

Note - If caustic chemicals are used, wear the appropriate safety gear to stay protected.

Fasting

Step Six | 24 hours | 20 Points

Not eating any food will apply an evolutionary pressure on the internal microbiome causing all microorganisms that cannot subsist without immediately available energy to die. Symbiotic gut microorganisms that are hardy and are comfortable slowly digesting fiber, protein, and tough plant matter for energy will survive a 24 hour fast, and after the refeed meal they will repopulate the gut in greater numbers improving digestion of food in the future. A 24 hour fast is best scheduled from dinner to dinner. The last dinner eaten before a fast should contain ample fiber, protein, fats, and greens.

Example pre 24 hour fast dinner:

• Roasted butternut squash or sweet potato

• Serving of protein (like tempeh, wild cooked fish, grass fed meat)

• Salad or sautéed vegetables (like swiss chard, garlic, onions)

• 1 cup of kombucha

If dinner is eaten at 6 pm, then waking up at 8 am the following morning means 14 hours of fasting is already complete!

Drinking herbal teas throughout the fast will increase the rate of healing for the tissues of the gut and apply more pressure to the microbiome to symbiotically adapt.

Peppermint tea is a wonderful digestive aid that helps with all manner of gastrointestinal issues from gas and bloating to IBS and food intolerances.

Green tea increases metabolism and contains potent antioxidant chemicals known as catechins. These green tea polyphenols are rapidly absorbed by the tissues of the gut and react with free radicals, reducing inflammation.

Gut supplements can also be taken with a fast to increase it’s efficacy. Piperine is derived from black pepper and it’s a cure-all for the digestive system, increasing mucus and acid production while neutralizing free radicals. Piperine also normalizes gut motility and has antimicrobial properties.

Herbal supplement blends consisting or oregano oil, wormwood, clove, and black walnut hull together are a gentle yet potent antimicrobial that if used over time removes parasites from the body. The easiest way to supplement with these four herbs together is by using the premade supplement SCRAM. Follow the dosing instructions on the bottle for full effect, but in the context of a one day microbiome cleanse, 10 pills taken at once with water or tea will be effective.

Stay well hydrated and break the fast with the same meal that was eaten 24 hours prior. Resume normal dietary practices afterwards, or if the digestive system is in need of a greater therapeutic healing, follow a foodfasting protocol.

If the fast cannot be successfully completed due to low energy midway through, then their are two options. A nutrient dense snack like pumpkin seeds can be eaten until energy levels return to normal, or if more energy is required, the fast can be broken immediately with the dinner originally planned.

Snacking on pumpkin seeds during a fast is an excellent option because they contain important nutrients like iron, zinc, magnesium, healthy fats, protein, and fiber. Pumpkin seeds are digested easily and are antimicrobial and anti-parasitic as well.

The One Day Microbiome Cleanse

Calculate your microbiome cleansing score using the chart below:

0 - 10 points | Mini microbiome cleaning 👅

10 - 30 points | Microbiome improvements were made 🧼

30 - 50 points | New microbiome environment established 🧹

50 - 70 points | Complete microbiome cleanse ✨

If you did all of the steps above including the heat/cold therapy bonus then congratulations, you were successful in successfully cleansing your internal and external microbiome! With less pathogens in the environment your health and wellness should improve.

There exists a strong connection between the microbiome and behavior of a person. Performing a microbiome cleanse is another way of cleansing the energy of a space and purifying your internal energy. While performing the cleanse grow and foster positive thoughts that encourage joy, happiness, compassion, faith, confidence, and success. Use a one day microbiome cleanse as a way to cultivate wellness and hygiene habits that keep you and others healthy and safe. Life is continuously changing, so having an occasional microbiome cleanse day is a great way to keep the vines off the tree 😉

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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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ACE2 Receptor Science

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

The Angiotension Converting Enzyme 2 (ACE2) receptor is a glycoprotein that is part of the renin-angiotensin-aldosterone system (RAAS). The RAAS system is a coordinated hormonal cascade which links together the cardiovascular, renal (kidney), gut, and adrenal systems, governing fluid and electrolyte balance and arterial pressure. ACE2 receptors are almost exclusively found in the kidneys, heart muscle, testis, small intestine, colon, and thyroid gland. Certain viruses bind to the ACE2 receptor found in cell membranes in order to gain entry into the cell for reproduction, the most notable virus which does this being SARS-CoV-2. Understanding the functions of ACE2 sheds light on how its dysregulation either by SARS-CoV-2 and fractions, or by other factors, can have such devastating impacts on health.

In this article we examine the main components of the RAAS system and discuss how they function in plain English. Afterwards the impact SARS-CoV-2 and its fractions has on the RAAS system is examined.

RAAS system

Renin-Angiotensin-Aldosterone System (RAAS)

The RAAS system has widespread biologic effects, being a critical regulator of blood volume, blood pressure, sodium reabsorption, inflammation, and fibrosis. RAAS is an important physiological regulator not only through the endocrine pathways but also at the local tissue level via a self-contained paracrine (cell to cell signaling) and autocrine (cellular self signaling) system.

Renin

Renin is a glycoprotein enzyme which cleaves angiotensinogen (AGT) into ANG I.

The enzyme renin is secreted by the kidneys in response to three stimuli:

1. A decrease in arterial blood pressure.

2. A decrease in sodium load as measured by the kidneys.

3. Sympathetic nervous system (fight or flight) activity, which also controls blood pressure.

The renin enzyme circulates in the bloodstream and hydrolyzes (breaks down) angiotensinogen (AGT) secreted from the liver into the peptide angiotensin I (ANG I).

Angiotensinogen (AGT)

The majority of AGT is synthesized in the liver in response to lowered blood pressure and secreted into the bloodstream. AGT is also synthesized in heart, vasculature, kidney, and adipose tissue. AGT is inactive and the only known precursor protein for angiotension peptides (ANG I, ANG1-7, ANG II, ANG1-9, etc), which are produced by successive enzyme cleavages.

Angiotensin (ANG I)

Angiotensin (ANG I) appears to have no direct biological activity and exists solely as a precursor to other angiotensin peptides.

Angiotensin II (ANG II)

ANG II is created from ANG I by ACE receptors. Unlike ANG I, ANG II is biologically active and causes vasoconstriction and an increase in blood pressure. ANG II acts on the adrenal cortex, causing it to release aldosterone, a hormone that causes the kidneys to retain sodium and lose potassium.

The multiple direct intrarenal actions of ANG II include renal vasoconstriction, tubular sodium reabsorption, tubuloglomerular feedback sensitivity, and modulation of pressure-natriuresis. The net results of ANG II’s many effects on the renal vascular and tubular systems is to decrease sodium excretion.

Cardiac interstitial fluid concentrations of ANG I and ANG II are over 100-fold those of plasma. The majority of ANG II in cardiac tissue is derived from myocardial synthesis of ANG I and not from uptake into the heart from the systemic circulation. The reason for this is because it is supremely important for the heart to be able to regulate its own pressure systems.

Aldosterone

Aldosterone plays an important part in cardiovascular health. Aldosterone is produced in the adrenal glands. Aldosterone has a central role in the homeostatic regulation of blood pressure and both plasma sodium (Na+) and potassium (K+) levels. Sodium restriction and a high potassium diet increases aldosterone production.

ACE and ACE2 Receptors

To summarize the information presented thus far, the RAAS system exists to modulate blood pressure, electrolyte balance, inflammation, apoptosis, and fibrosis throughout the body but more specifically for the heart, kidneys, testis, thyroid, small intestine, and colon. Angiotensin peptides bind to different ACE receptors, most notably ACE and ACE2, to exert effects that keep the biologic systems outlined above functioning optimally for survival.

Angiotension Converting Enzyme (ACE) and ACE 2 are glycoproteins that can exist in two forms, soluble and membrane-bound. Most ACE and ACE2 is membrane bound and is localized on the plasma membranes of various cell types. Though genetically similar, ACE and ACE2 receptors are antagonistic in their function, allowing angiotensin peptides multiple pathways for enzymatic cleavage in order to maintain a robust system of adaptability that can easily return to homeostasis.

ACE Receptor

Angiotension Converting Enzyme (ACE) is a glycoprotein which is most often expressed as a receptor site on a cell membrane but can also be a freely circulating solute in the bloodstream. ACE is primarily expressed by coronary endothelial cells and cardiac fibroblasts. ACE levels are also higher in the atria than the ventricles, and ACE is present in all four valves and the coronary vessels, aorta, pulmonary arteries, endocardium, and epicardium.

ACE hydrolyzes ANG I to ANG II, a potent vasoconstrictor. ACE also degrades a vasodilator bradykinin (BK) into BK1-7, an inactive metabolite. Bradykinin is a peptide that promotes inflammation, causing arterioles to dilate via the release of certain chemicals and makes veins constrict, increasing capillary pressure and leakage into capillary beds.

Through these mechanisms ACE receptors regulate vasoconstriction.

ACE2 Receptor

Angiotension Converting Enzyme 2 (ACE2) is an glycoprotein similar to ACE. There are two forms of ACE2, one is located on the cell membrane and the other is a soluble form that is shed into the circulatory system. ACE2 inhibits the formation of ANG II by ACE receptors by instead hydrolyzing ANG I to ANG1-9.

ACE2 can also hydrolyze existing ANG II to ANG1-7. ACE2 is 400-fold greater in its conversion of ANG II to ANG1-7 than it is in its ability to hydrolyze ANG I to ANG1-9. ANG1-7 generally opposes the actions of ANG II by stimulation of vasodilator prostaglandins from vascular endothelial and smooth muscles cells, release of nitric oxide, vasodilation, inhibition of vascular cell growth, and attenuation of ANG II induced vasoconstriction. The kidney is a major target organ for ANG1-7, is able to be produced there, and inhibits sodium absorption. ANG1-7 engenders an antidiuretic action that is due to reduction in glomerular filtration.

ANG1-7 is a major biologically active product of the RAAS, counterbalancing the actions of ANG II in the heart, blood vessels, and kidneys.

ACE2 does not convert ANG I to ANG II, instead ACE2 is an inhibitor of the formation of ANG II by stimulating alternate pathways for ANG I degradation while also degrading ANG II into ANG1-7.

ACE2 and SARS-CoV-2

ACE2 is the receptor site for the spike proteins of SARS-CoV-2. The spike proteins on the envelop of SARS-CoV-2 are cleaved into S1 and S2 subunits, with the S1 protein and ACE2 receptor interaction being the pivotal determinant for SARS-CoV-2 to infect a host species.

It is because of the ACE2 receptor is highly expressed in the tissues of small intestine, colon, and kidneys that explain why SARS-CoV-2 can cause gastrointestinal problems and kidney dysfunction. The ACE2 receptor is also highly expressed in the testis which supports the evidence that SARS-CoV-2 can cause reproductive problems. The ACE2 receptor is highly expressed in the tissues of the thyroid gland which explains the fatigue and malaise that SARS-CoV-2 can cause during infection, and the lasting effects labeled as “long covid”. Lastly, the ACE2 receptor is highly expressed in cardiac muscle which explains how SARS-CoV-2 can cause inflammation of the heart muscle, otherwise known as myocarditis.

SARS-CoV-2 and its fractions (spike protein) bind to the ACE2 receptor, reducing ACE2 receptor availability to convert angiotensin peptides as needed to maintain normal blood pressure and electrolyte balances. This alteration of function to the RAAS causes the the following effects:

• Less conversion of ANG I to ANG1-9

• Less conversion of ANG II to ANG1-7

SARS-CoV-2 does not bind to the ACE receptor, so the ability of ACE to convert ANG I to ANG II isn’t diminished. With ACE2 activity diminished though viral binding, more ANG II is produced by ACE and less ANG II is reduced to ANG1-7. The interaction between SARS-CoV-2 and ACE2 causes an accumulation of ANG II that causes vasoconstriction, the release of proinflammatory cytokines, oxidative stress, inflammation, atrophy, and fibrosis. Furthermore there is evidence that proinflammatory cytokines can cause the shedding of ACE2 receptors from cell membranes into solution, further increasing ANG II concentrations and worsening inflammation.

ANG II promotes endothelial dysfunction through the generation of vasoactive prostaglandins and reactive oxygen species, resulting in hypertension and atherosclerosis, and can induce apoptosis (programmed cell death). If the immune system is unable to halt SARS-CoV-2 reproduction and clear the system of the virus sufficiently, all these factors culminate into a hyperinflammatory state that can cause major tissue damage and if left unchecked, lead to death.

Also worth noting is the production of AGT (the precursor to ANG I and therefore ANG II) by adipose tissue. More adipose tissue produces a greater amount of AGT which in the context of reduced ACE2 receptor availability, will eventually result in greater levels of ANG II, further increasing blood pressure and inflammation.

The more health issues are present, namely obesity, high blood pressure, and cardiovascular disease, the greater the potential for SARS-CoV-2 to cause a chain-reaction of effects that results in massive inflammation throughout the body.

SARS-CoV-2 is a multisystemic disease which broadly effects the RAAS system while also acutely effecting the RAAS system in tissues with high expression of ACE2 receptors (heart, kidney, testis, thyroid, small intestine, colon). SARS-CoV-2 mRNA vaccines program cells to produce SARS-CoV-2 spike proteins in their cytoplasm, which are then transported and attached to the ACE2 receptors located on that cell’s membrane, causing a dysregulation of the RAAS system via reduced functionality of ACE2 receptors.

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References:

1. Donoghue M, Hsieh F, Baronas E, et al. A novel angiotensin-converting enzyme–related carboxypeptidase (Ace2) converts angiotensin i to angiotensin 1-9. Circulation Research. 2000;87(5). https://doi.org/10.1161/01.res.87.5.e1

2. Carey RM, Siragy HM. Newly recognized components of the renin-angiotensin system: potential roles in cardiovascular and renal regulation. Endocrine Reviews. 2003;24(3):261-271. https://doi.org/10.1210/er.2003-0001

3. Scialo F, Daniele A, Amato F, et al. Ace2: the major cell entry receptor for sars-cov-2. Lung. 2020;198(6):867-877. https://dx.doi.org/10.1007%2Fs00408-020-00408-4

What are Hypnagogic Naps?

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

Hypnagogic naps are a prime example of the power of theta brainwaves.

A hypnagogic nap is one where you fall asleep and then through some loud stimulation immediately wake back up.

The classic method is to fall asleep in a chair with a steel ball in one hand and a wide metal pan placed below it. When the transition from wakefulness to stage 1 sleep occurs, the hand relaxes and the ball hits the pan, making a loud sound which wakes the user up.

The red dashed line at about the five minute mark is when a hypnagogic nap occurs. Hypnagogic naps provide a jolt of energy but the amount is insufficient if actual rest is needed. Hypnagogic naps are best performed as part of an experiment and exploration into the many states of consciousness.

Creatives such as Edgar Allan Poe and Salvador Dali used hypnagogic naps in their creative pursuits.

Transition from sleep into wakefulness is known as hypnopompic. Hypnagogic and hypnopompic are transitional "threshold consciousness" phases where hallucinations, lucid thought, sparks of genius, and lucid dreaming can occur.

Using binaural beats can make achieving a hypnagogic nap easier. Theta 4-8 Hz brainwaves are most dominant during a wake to sleep transition, so playing 5.55 Hz binaural beats primes brainwaves of that frequency. Use the video below for short hypnagogic naps or for longer theta binaural beat brainwave therapy.

How to Perform a Hypnagogic Nap

Below are the instructions on how to setup a hynagogic nap via the classic method (ball in hand).

1. Take a comfortable seated position and lay your arms over the top of the armrests. In one hand, place a heavy object like a stone or a metal ball. Turn on binaural beats if using. 42 Hz binaural beats is recommended instead of the 5.55 Hz track if trying to achieve lucid states and generate radical ideas.

2. Relax, close your eyes, and begin taking long deep breaths.

3. Sink deeper into relaxation by focusing on the breath and the thoughtlessness beyond. Deeper….deeper…

4. POW! The ball has dropped and you’re back!

Another easier way to perform a hynagogic nap is to set a timer for 15 minutes. Though you might not wakeup at the instant you transition to sleep, if a timer is set for 10-15 minutes before dozing off, it’ll start ringing while you’re still in stage 1 of sleep, providing the same benefits as the classic method. I prefer using a 15 minute timer because I find holding onto an object stops me from being able to fall asleep easily.

Entering into the nap calm and rested and a hypnagogic nap cycle takes about 5-10 minutes in total. If agitated and not at ease it can take 10+ minutes to eventually relax enough to then transition to sleep.

The best time to perform hypnagogic naps is on a quiet day free of stress. Mid-afternoon is a good time as there is a natural drowsy lull that sometimes occurs yet wakefulness is still dominant.

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The Importance of Sleep

Sleeping is incredibly important for best mental health, lifespan, health, injury…every system in the body suffers if sleep is compromised. Hynagogic naps are one way to quickly rest and boost energy levels but they are not a replacement for regular deep sleep. Everything can be going great but if sleep has been poor then it needs to be the primary wellness focus.

The Benefits of Trail Running

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

Running on natural dirt trails has many benefits over running on pavement. Joints, ligaments, and connective tissues experience less shearing stress when impacting against grass or dirt trails. Additionally, the non-uniform surface of a running trail displaces energy more broadly into the foot along different connective pathways, distributing the load and reducing chance of acute inflammation and injury. This distributed load strengthens the soft tissues of the lower body uniformly. Importantly, in a world where it benefits to be strong, trail running activates more musculature than pavement running.

The benefits of trail running are:

• Builds muscle in the legs

• Improves balance and proprioception

• Improves cardiovascular fitness

• Increases metabolism

• Strengthens connective tissues of the body

• Improves posture

• Improves mood and releases feel good endorphins

Don’t trail run distracted though, you must stay alert and focused which has the added benefit of making the run more enjoyable and more likely to release feel-good endorphins. The direct immersion in nature while on a trail calms the mind and helps train focus to the breath, improving oxygen uptake, running mechanics, and overall performance. It is easier to achieve a runner's high with trail running because breathing mechanics are better are the air in nature is fresher. Being so immersed in nature with the activity and constant deep breathing, trail running or hiking is a fantastic mental health reset that is great at reducing anxiety and depression.

Natural hills and bends provide constant stimulus which keeps engagement high and increases total time spent outside at an elevated heartrate. If a break is needed, simply slow down and maintain a vigorous walk on the trail which is still very challenging to the glutes, quads, and hamstrings.

There are few activities more dense in their intensity than trail running which is why it’s great, and because of this it’s important for best safety to take precautions when first starting or when switching from running on pavement.

How to Start Trail Running

Trail running is an activity that should be built-up to, whether new to running or a seasoned veteran of pavement. Start with distances of a comfortable range, starting only with 0.5-3 miles. Forefoot running with zero toe-drop shoes (or barefoot) is recommended for trail running. Running in these natural barefoot conditions will activate musculature throughout the lower body which is highly undeveloped for most people (and is the cause of many orthopedic and postural issues nowadays). Because of the increased stretch on the connective tissues of the ankle from zero drop shoes care should be taken. Do no run or walk more than you can recover from easily.

CC4.0 Modifyphysio

To adapt to the new demands of the trail, slowly build up your weekly running mileage and always run to improve posture and running mechanics, not solely for greater distances or cardiovascular effort. A good maintenance benchmark is a 1.5 mile run. It’s a distance that has real-world applications, such as for escaping from danger, and doesn’t take too long to complete even if only walked. Enjoying a 1-2 mile trail run every 3-4 days, alongside other wellness activities like strength training, yoga, and breathing exercises is enough to stay in good shape as long as a healthy diet is being eaten and fasting is done occasionally.

Trail running can still be a stressful event that requires adequate recovery. The best way to generate a systemic healing response in the body is through the use of heat therapy. Heat shock proteins release growth hormone, healing connective and muscular tissues while reducing inflammation.

Compared to running on concrete or asphalt, running on dirt or grass lengthens the lifespan of the knees and hips by reducing hard impacting stress from heel running on hard surfaces. My Cartilage and Connective Tissue regrowth protocol is popular because of people with knee injuries from either sitting too much or hard running.

What Muscles does Trail Running Activate?

High effort running and sprinting works the deep muscles of the hips, glutes, and soft tissues at the base of the spine. Depending on the slope of the trail and your mood, you’ll often do a combination of hiking, running, and sprinting. For balanced mechanics and posture, develop these foundational muscles through these activities and enjoy the extra resilience.

Trail running is a high engagement activity that is highly stimulating, releases endorphins, engages the complex muscular of the feet, ankles, and calves in a way that is critically missing in modern society, and is a good way to increase metabolism. In all these interactions, trail running builds adaptable muscle and strength throughout the body. Hiking trails has much the same effect.

Importantly for many trail running activates and strengthens the muscular of the foot and ankle in a way to be an antidote for most orthopedic problems. As the muscles and connective tissues develop, the arches of the feet will strengthen and modify into their optimal position. Trail running will fix both flat feet and high arches. Again care must be taken in order to avoid injury when first starting out, but the reward of proper function is worth it.

CC4.0 OpenStax

Having been an active hiker my entire life who has gone through phases of running trails, I am grateful for the “always on” level of fitness I’ve developed. Hiking and trail running have always been a great compliment for strength training, yoga, and mindfulness practice. Spending time walking and running trails in nature builds an excellent foundation of fitness and meditation that can be carried for life.

Trail Running Hiking Shoes

If you’re an avid trail runner then having a pair of dedicated shoes is best. If you want to hike and possibly run on trail and want good general protection combined with flexibility and movement, then I recommend wearing a pair of minimalist hiking shoes.

The pair that I have (pictured below) has zero drop, a thin sole, and a wide toe box. Hiking and trail running in these is the next best thing to being barefoot but they can also be worn around town. Freedom in movement of the ankle is determined by how tight you lace up the shoe. Lacing a shoe too tight will cut off bloodflow, restrict movement potential, and increase risk of injury (such as rolling an ankle).

A shoe should have wiggle room for the toes, fitting nicely while still allowing room for natural movement.

Tracker FG by VIVOBAREFOOT

Wearing toe socks is best for foot health and grip. The only socks I wear are Injinji Men's Trail Midweight Mini Crew Toesocks. If you’re really serious about your foot health, buy 5-7 pairs and never look back. Regular socks exert pressure inwards on the toes, causing them to bunch up, weaken, and if genetically predisposed can lead to painful conditions such as bunions.

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References:

• Kulmala, Juha-Pekka, et al. "Forefoot strikers exhibit lower running-induced knee loading than rearfoot strikers." Med Sci Sports Exerc 45.12 (2013): 2306-2313. DOI: 10.1249/MSS.0b013e31829efcf7

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