Centenarian Maintenance - Reversing the Aging Clock
PPARG plays a role in adipogenesis, or the creation of fat tissue and is activated also by high doses of NSAIDs, such as ibuprofen
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What the Coffee?
When caffeine wears off, there is a sudden drop in energy levels as more receptors become available to the adenosine accumulated
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X Files: Anti-aging Spermidine & Autophagy
Average daily nutritional intake of spermidine varies between 7 and 25 mg
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Fibre is Sharing
Soluble types of dietary fibre, such as β-glucan and guar gum decrease plasma cholesterol levels
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Cooking Effects on Food
Cooking can increase the bioavailability of lycopene in tomatoes and beta-carotene in carrots
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Food to Supplements Continuum
Nutritional intervention can often be more effective, and people have fewer side effects than by using medications
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The Logic of Fasting: Insulin
Fasting may be associated with a reduced risk of age-related diseases and a longer lifespan
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Nutrients RDA - How Much Do You Need
MTHFR catalyzes the reaction to produce the primary form of folate (vitamin B9) in the blood
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Leptin & Co: The Hormone Outcasts
The FTO gene has been linked to an increased risk of obesity and has been shown to affect ghrelin levels
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Carginogens: Dribbling between Benign & Malignancy
Aflatoxin is metabolized by CYP3A4 into a more genotoxic metabolite
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What the Pomegranate?
Individuals with metabotype B may be at a higher risk of CVD compared to those with metabotype A
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Amygdala Stories: Fear, Panic Attacks & Anxiety
Cannabis use, coffee consumption, and social isolation, can also contribute to anxiety
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Thoughts on Depression
Psylocibin works by helping one immerse in the experience, whereas ketamine works from the opposite angle of disassociation from the experience
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OCD: Obsession Meets Compulsion
OCD has a strong relationship with anxiety and is often accompanied by high levels of arousal in the sympathetic nervous system
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Bipolar Disorder: Depression to Mania
Stress, substance abuse, and certain medications have been identified as potential important environmental triggers for bipolar disorder
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Dopamine Gone Wrong: ADHD
The DRD4 gene, which is involved in the regulation of dopamine, has been linked to impulsivity and risk-taking behavior in individuals with ADHD
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Harmonious Connection: Sound & Healthspan
Humming activates the vagus nerve, which is associated with relaxation and reduced stress
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Circadian: The Rhythm
The PER3 gene has been linked to a higher risk of delayed sleep phase disorder
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Hormesis - The Concept
Hypoxic or hyperoxic training, that is varying the amount of oxygen breathed in under various levels of physical activity, triggers various levels of metabolic adaptations
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Lectins - The Dive
Coconut oil inhibits the binding of lectins to cells in the body, and avocados may protect against lectin-induced damage
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Beyond BMI: Insulin Resistance
The HOMA test uses measurements of fasting insulin and blood sugar levels to estimate insulin resistance
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Sleep Management: From Dreams to Insomnia
Deep sleep (stages 3 and 4) is especially important for tissue recovery and growth
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Fix Dry Skin
Exposure to certain wavelengths of light has been shown to improve skin hydration and reduce inflammation
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BFR Training
BFR training is also thought to enhance post-exercise muscle adaptations, such as increased muscle protein synthesis
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Red Light Therapy
Flashing red light in the eyes early in the day for 2-3 minutes can offset some of the degeneration by improving mitochondrial function in the photo receptors
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Cannabis & Cannabinoids
THC is mainly metabolized to 11-hydroxy-THC which is more potent than THC itself and is responsible for many of the effects of cannabis
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(Almost) All About Amphetamine
A slower metabolism of amphetamines can lead to a higher risk of toxic effects from the drug
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Safer Party Stacks
Matcha Green Tea is high in L-Theanine, an amino acid that can improve mood and cognitive function
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Heat Shock Proteins
HSPs have been demonstrated to defend against a variety of diseases, including cancer, neurological disorders, and cardiovascular disease
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Insulin Sensitivity Management: Berberine
AMPK and its agonist, berberine, can combat some underlying events of neurodegeneration
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Organ Pathologies: Pancreas, Liver, Kidney & Gallbladder
The PNPLA3 gene plays a role in the metabolism of fats and has been associated with an increased risk of nonalcoholic fatty liver disease
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Chron's to Celiac: All About the GI Tract
Celiac disease causes damage of the small intestine, which leads to chronic inflammation
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Obesity & Obesogens
Environmental obesogens are chemicals that can disrupt the normal development and function of the endocrine system
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Kombucha for Gut Health
Lipopolysaccharides (LPS) are molecules found on the outer surface of some bacterial cell walls, and they can trigger immune responses when they leak into the bloodstream
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What Smoking, Blood Pressure and Cholesterol have in common
Macrophages engulf the LDL cholesterol, forming foam cells. Over time, these foam cells can accumulate and form a plaque
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Earthbound: from Magnesium to Zinc
The bioavailability of molybdenum is lower in the presence of high levels of copper or sulfur
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Hmm.. Thor has an Upregulated mTOR
Curcumin, a compound found in turmeric, has anti-aging effects by the inhibition of mTORC1 activity
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Water-Soluble: from Vitamin B12 to Vitamin C
Individuals with certain SNPs in the MTHFR gene may have difficulty converting folate (B9) into its active form, methylfolate
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Stress Chronicles: Cortisol
Cortisol levels tend to be highest in the morning and lowest at night, following a natural circadian rhythm
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Sex Hormones
Low levels of SHBG can lead to increased levels of androgens and estrogens in the body
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Hypo to Hyper - Thyroid Stories
Thyroid hormone metabolism can be impacted by iodine-related genes, such as TPO
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Collagen: Skin, Bones and Connective Tissue
Weight-bearing and resistance exercises can support collagen synthesis and maintain healthy connective tissue
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Creatine for Muscle Strength
People with GAMT SNPs may have problems with usage and storage of energy in the muscle, affecting muscle function and athletic performance
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Cardio 101: Blood Pressure
High blood pressure, alongside smoking and abnormal blood lipid levels are the 3 major risk factors for cardiovascular disease
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Mitochondria: from Energy to Brown Fat
Amino acids yield lower amounts of ATP than glucose as they enter the energy production cycle later in the process
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Digestion: Omega, Gut, Fat & Bile
The presence of high levels of fat in the diet can inhibit the absorption of carbohydrates, while high levels of fiber (non-digestible carbs) can interfere with the absorption of fat
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Phase 3 Detox: ABC Transporters
Our genetic and metabolic optimization approach: what is your starting level, a.k.a. your genetic make-up, and what is your ongoing metabolism, a.k.a. your epigenetic influences or how you express your genes
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Nitrogen to Ammonia to Urea: Toxic Alert
Eating a low protein diet can help to reduce the amount of excess nitrogen in the body and minimize the burden on the urea cycle
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Fasting - Recycle - Autophagy
There are two main pathways involved in nutrient availability that inhibit or suppress autophagy: cAMP-dependent protein kinase A (PKA) and mTOR (mechanistic target of rapamycin)
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Methylation: Beyond Creatine & DNA
COMT is responsible for the methylation of catecholamines, such as dopamine, norepinephrine, and epinephrine
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Selenium & Glutathione Conjugation
GPXs are selenoproteins, for which the availability of selenium is of key importance
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Cortisol & Drugs Genetics: Acetylation
By acetylation, hydralazines are turned into hydrazides, which can then be excreted easier
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What do Aspirin, BPA & NSAIDs have in common? Glucuronidation!
Mycotoxins are substances made by fungi that are present in many foods, such as cereals, nuts, and spices
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Sulfation: From Heavy Metal to DHEA-S
Taurine and garlic are believed to both be excellent dietary sources of required sulfur and induce some sulfotransferases, like SULT1E1
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PON: Cholesterol Meets Detox
Pomegranate polyphenols can enhance PON2 expression, whereas consuming yerba mate can enhance all PON enzymes’ activity
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Phase 1 Liver Detox: CYP P450 and Waste Management
Milk thistle contains silymarin, a compound that has been shown to have liver-protective effects
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FOXO: the Insulin Controller
FOXO3 activation extends lifespan in animal models, and has been suggested to be a potential target for interventions to promote healthy aging in humans
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Sirtuins and Healthy Aging
While SIRT7 has been implicated in the control of gene expression, SIRT6 has been implicated in the repair of DNA damage
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Catalase: Glutathione's Sancho Panza
One catalase enzyme can change 40 million molecules of hydrogen peroxide into water and oxygen per second
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SuperOxide Dismutase: The AOX Hero
Cantaloupe juice concentrate and apple polyphenols have been shown to increase SOD levels in several human trials
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NAD(H) & NADP(H), Your AntiOx Best Friends
Sirtuins have been shown to have a variety of effects on aging and longevity and NAD+ is involved in the regulation of gene expression through the action of these enzymes
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Antioxidants ARE Nrf2. Wait, What?
Nrf2 is the master antioxidant regulator of the body and you need it to be top notch, for you to be protected against cellular oxidation
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Genetics of Electromagnetic Fields
EMF exposure may be also linked to an increase in interleukin 6 (IL-6), a pro-inflammatory cytokine
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NOX Enzyme: NADPH Steal and the Holmes Cycle
The NADPH steal results in less available NADPH to support Phase 1 Detox, produce Nitric Oxide and recycle critical antioxidants, such as Glutathione
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CBS News: Sulfites and Inflammation
SUOX is responsible for breaking down sulfites into sulfates, which are then eliminated from the body through urine
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Iron to Heme to Hemoglobin Essentials
When oxygen is inhaled, it binds to the iron atom in the heme, allowing hemoglobin to transport it through the bloodstream to the tissues that need it
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Oxalobacter: Gut's Best Friend Forever
One of the key ways in which oxalates can contribute to inflammation in the body is through the activation of the NLRP-3 inflammasome
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Wheat or WheatOut: IBS & Gluten Free
The two main types of IBD are Crohn's disease and ulcerative colitis, both of which are thought to be caused by an abnormal immune response to the bacteria in the gut
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Allergy Stories: Are you Anti Histamine?
Histamine causes a number of physiological changes in the body, such as an increase in heart rate, blood vessel dilation, and mucus production
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Glutamate & Excitotoxicity
Curcumin lowers glutamate levels by preserving glutamate transporter GLT-1 expression and function, leading to an attenuation of excitotoxicity
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Fenton: linking Iron and Inflammation
Hydrogen peroxide (H2O2) can be hijacked by the Fenton reaction to produce highly inflammatory hydroxyl radicals (OH-)
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Inflammation: Nitric Oxide Synthase
Nitric oxide synthase (NOS) is an enzyme that helps the body manage inflammation by producing nitric oxide (NO)
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Cold Thermogenesis & Brown Adipose Tissue
Cold exposure can improve cardiovascular health by increasing the production of “good” cholesterol (HDL) and decreasing the production of “bad” cholesterol (LDL)
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Breath: Wim hof, oxygen and hypoxia
Intermittent hypoxic training (IHT) could promote general health and wellbeing and have anti-aging properties
Read articleAlcaín, F.J. and Villalba, J.M. (2009)
Sirtuin activators, Expert Opinion on Therapeutic Patents, pp. 403–414.
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Melatonin is to sleep, what cortisol is to insomnia
Sunlight, especially in the morning, can help to regulate the production of two important hormones: cortisol and melatonin
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Energy Expenditure: NEAT
Non-exercise activity thermogenesis (NEAT) refers to the energy your body uses for activities other than planned exercise
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Insulin Management to avoid Diabetes
When your body is insulin sensitive, it can use insulin to properly manage blood sugar and store energy as glycogen in your muscles and liver
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Genetic and metabolic optimization 101
Tackling inflammation, antioxidants, detoxification pathways and improving metabolism are built on a strong dietary and lifestyle baseline
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Neurotransmitter metabolism
Tyrosine can take the catecholamines pathway, being sequentially converted to DOPA, Dopamine, Norepinephrine and Epinephrine through the TH, DDC, DBH and PNMT enzymes
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Wild Life
Pickled cucumbers balance the EPA & DHA rich fatty fish and also jump start your digestion, by giving a boost to your microbiome
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Electric life: Ions
Electrical charge differences determined by segregation of various ions, such as Na+, Cl-, Ca++ or K+ drive the electrical backbone of life itself
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Quinone Interference
Different from both CoQ10 and PQQ, vitamin K can come in two forms: either its phylloquinone form (vitamin K1) or in its menaquinone form (vitamin K2)
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Omega-3 may cure depression
EPA and DHA, found in cell membranes, support efficient communication between brain cells, improving memory and alleviating depression
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Carnitine - an indispensable molecule
Carnitine is what transports fatty acids into the mitochondria of your cells, where these are oxidized into molecules of ATP, that provide energy for your body
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Misconceptions about Nutrition
Overall, micronutrient deficiencies, also known as ‘hidden hunger’, affect 2 billion people around the world
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Introduction to antinutrients
Because plant cells literally become your own cells, your relationship with food is the most intimate relationship of your existence
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Modern Hunter Gatherer
The most 15 cultivated plants constitute 90% of human diet these days, while the top 3, namely wheat, rice and corn, constitute about 60%
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Satiation and satiety - key principles
Pectin, found in high amounts in berries, is a fibre that slows down stomach emptying
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Iodine: a critically important nutrient
Kombu and kelp offer the highest amount of iodine, with some varieties containing nearly 2,000% of the daily value in one gram
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YES to NO - bloody love
Nitric oxide is made in the body from the amino acid L-arginine by the NOS (Nitric Oxide Synthase) enzyme that exists in three different isoforms.
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Li Bi Do - The natural approach
Figs are loaded with antioxidants, flavonoids, fiber and they are a rich source of iron, which will make you feel energised for more exciting activities
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Masochist - pathway to longevity
The Masochist, a smoothie that challenges your palate with a variety of flavours on the spicy-bitter end
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P.M. - your natural sleep aid
Tryptophan, an essential dietary amino acid, is used to produce serotonin, a neurotransmitter that helps to regulate sleep, and melatonin, the sleep hormone
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Keto Chemistry
Ketone bodies formation allows for continuous oxidation of fatty acids and is a healthy energy production adaptation
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Kefir - the Gut Saviour you need to know about
Kefir is rich in probiotic bacteria and yeasts, containing more than 50 species that live in a symbiotic association
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Big fish vs Small fish
Anchovies and sardines are two of the richest sources of healthy omega-3 fatty acids and they are a richer source of vitamin B12
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Glutathione - the master antioxidant
Glutathione conjugation is one of the 6 phase 2 detox pathways of the body, responsible for approximately 60% of toxin processing
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Phytic acid - Mineral absorption 101
Phytic acid binds important minerals like magnesium, iron, zinc and potassium, preventing their absorption
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Watch out for your B12!
B12 deficiency can lead to megaloblastic anemia, caused by the red blood cells changing shape
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ATP: Silence please
A molecule of glucose can yield up to 36 molecules of ATP, whereas fatty acids can yield 3 or even 4 times as much
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Lectin - the infamous antinutrient
Humans can’t digest lectins. These compounds usually pass through our digestive system unchanged
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Ashwagandha - the ancient plant
Ashwagandha is part of the family of plants called adaptogens which help the body to adapt to stress
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Deep Nutrition, anybody?
Some are good to consume, like the stylbene resveratrol, the biogene amine spermidine, or the flavonoid rutin
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Curcumin - The Golden Spice
Curcumin is a bioactive substance that fights inflammation at the molecular level and stimulates your body’s own antioxidant enzymes.
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The micros beyond macros
Vitamins are organic substances, made by plants and animals, whereas minerals are inorganic, found in soil and water
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Quercetin, the anti-inflammatory queen
Quercetin together with vitamin C has antiviral properties and was used as prophylactic treatment in patients with SARS-Cov-2
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Chaga - the King of Mushrooms
Chaga contains almost 150 times more antioxidants than blueberries
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Protein 101
The first amino acid to be discovered was asparagine, in 1806 and the last of the 20 to be found, threonine, was not identified until 1938
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Spirulina - the food of astronauts
Spirulina is a single cell organism with a spiral physical configuration that comes from the blue green freshwater algae called cyanobacteria
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Carbs 101
Did you know that the oxidation of carbohydrates is the central energy-yielding pathway?
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Brain management: Nootropics
The word nootropic comes from the Greek and it is roughly translated to bend or shape the mind.
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Are we human, or are we Microbiome?
Gut microbiome may contribute to heart disease by increasing TMAO, a compound that may lead to blocked arteries
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Fat 101
Phosphatidylinositol is used in intracellular messaging, whereas vitamins E & K and CoQ10 serve as redox and enzyme co-factors respectively
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Adapto...gen - our stress management solution
Adaptogens, like ashwagandha, are plants that help the body respond to stress by regulating hormone responses
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C-o(i)munitate - A COVID shot alternative
The powder blend of berries and medicinal mushrooms gives a systematic immune boost
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Oucescu - a chicken VS egg conundrum
This is the most nutrient dense super meal blend available. Helps increase performance and feeds your body entirely
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Get Dirty - Probiotic cocktail for your gut health
Prebiotic powder mix and the high amount of fiber feed your gut microbiome, soothing your GI tract
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Pinky & the BRAIN - the bitter-sweet of nootropics
Nootropic herbs blend helps with a more balanced cognition throughout the day, without the sometimes jittery effects of coffee
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Waterworld - the chlorophyll link
Detox and chelating herbs help detoxify your body, as you indulge in polyphenol rich nutrients. Chlorophyll is the new Hemoglobin!
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