Author: Brianna Swyden

The Secret to Building Lifelong Immunity

Posted on by Brianna Swyden

Plant-Based Protection for Better Immunity

Creating and maintaining a lifetime of immune protection starts with plants. To be more precise, it begins with a special type of compound that’s naturally found in plants, including many fruits, nuts, seeds, veggies, vegetable oils, and whole grains.1 These compounds, called sterols and sterolins, support a strong immune system primarily through their ability to modulate the body’s immune response. They accomplish this by enhancing the way certain immune cells work—specifically supporting T-cell proliferation and natural killer cell activity. They also regulate the balance of T-helper (Th1) cytokines—substances that promote an immune response against pathogens like viruses and bacteria, as well as some types of cells that have been damaged. One specific plant sterol, known as β-sitosterol, even improves the body’s response to viral infections and vaccines.2

Plant sterols can also help reduce whole body inflammation by inhibiting proinflammatory cytokines and enzymes.3 This matters because, over time, this type of silent inflammation can contribute to many chronic diseases like cardiovascular disease, diabetes, neurodegenerative disorders, and autoimmune issues.4

If that weren’t enough, many researchers also believe that these multitasking compounds boost our mitochondrial function—those tiny powerhouses inside our cells that produce the energy they need to carry out a multitude of functions. This, in turn, can reduce unstable molecules called reactive oxygen species (ROS) that can damage DNA, proteins, and lipids in the body when levels are too high.5,6 What’s more, sterols and sterolins help the immune system regulate itself by “upregulating” an underactive immune response or “downregulating” an overactive one. This maintains immune balance rather than simply keeping your immune system on high alert at all times.2

Getting Your Daily Dose

Since so many foods we eat contain sterols and sterolins, you might assume you could get all you need from diet alone. But here’s the rub…while balancing your immune system requires 2 g of phytosterols per day, most of us only get 150-450 mg of phytosterols a day from the food we eat. Even a vegan diet, which is typically higher in phytosterols, provides just 500–1,000 mg per day. To put it another way, you’d have to eat about 13 cups of almonds or 55 large bananas to get the optimal daily dose! 2 Fortunately, there’s an easier way to meet your immune system’s needs—no bananas required!

When paired with a plant-forward diet, a supplement can help you reach your daily goal. But it’s smart to review the Supplement Facts panel on the label to ensure that it lists both plant sterols and sterolins. This is because, when found in nature, plants never just contain sterols; they are always associated with their glucoside sterolin. It’s also a good idea to check the ratio of sterols to sterolins since research shows that a 100:1 ratio provides the best immune-modulating activity.7,8

Pump Up Your Protection Even More with These Healthy Habits

As effective as plant sterols and sterolins are for keeping your immune system in top form, it’s important to remember that nothing works in isolation. Pairing your daily supplement with the following common sense lifestyle strategies can bring your immune system to the next level.

Maintain a healthy lifestyle. Eating a balanced diet, getting regular exercise, managing stress, and getting enough sleep are all important for supporting your immune system.9

Practice good hygiene. Frequently washing your hands with soap and water, especially before eating or touching your face, can help prevent the spread of germs and reduces the chances of getting sick.10 The sweet spot? Twenty seconds per scrub, or the amount of time it takes to sing the Happy Birthday song twice.

Take care of your teeth and gums. Brushing and flossing can prevent harmful bacterial that can contribute to periodontal disease. Studies show that chronic periodontal disease can trigger systemic inflammation and may even contribute to coronary heart disease.11

If you smoke, take steps to quit. Smoking causes inflammation throughout the body. This can disrupt the normal functioning of the immune system. According to research, tobacco smoke triggers damaging free radicals and negatively impacts T cells function. This can affect both adaptive immunity (the type you acquire after exposure to pathogens) and innate immunity (the kind you’re born with).12 When you quit, your immune system begins to improve significantly within a matter of months.

Limit alcohol consumption. Alcohol, when consumed in large amounts, can weaken your immune system, making you more susceptible to infections. 9 Chronic heavy drinking also affects the body’s ability to heal and recover from injuries or illnesses.13 Moderation is key to helping maintain a healthy immune system.

Because plant sterols and sterolins play such an important role in supporting a healthy immune system, making sure you’re getting enough can help to keep you healthy your whole life. And that means loading up on phytosterol-rich foods and taking a daily plant sterol and sterolin supplement. It’s one of the best things you can do to ensure—and enjoy—a long and healthy life!

Why Your Lymphatic System Matters for Good Heart Health

Posted on by Brianna Swyden

Lymph What?

Your lymphatic system is one of the components of your circulatory system and it’s made up of an intricate network of vessels, nodes, and organs. This system helps balance the body’s fluid levels and supports the immune system. It also plays a role in the absorption of fat-soluble vitamins, like vitamins A, E, or K, in your gut. The organs and tissues that make up the lymphatic system include:

  • Bone marrow (where immune cells called B cell lymphocytes mature)
  • Thymus gland (which makes immune system T cells)
  • Spleen (made up of lymphoid tissue that produces white blood cells)
  • Tonsils and adenoids (produces lymphocytes and antibodies while also filtering out germs and bacteria)
  • Appendix (stores lymphatic tissue that aids in the immune response)
  • Lymph nodes (small clumps of tissue that filter out bacteria, fungi, and viruses)
  • Lymphatic vessels (“tubes” that transport a clear fluid called lymph through the body and carry germs and damaged cells away from the body’s tissues)1

All of these work together to keep your bodily fluids in check, strengthen your immune response, and shuttle waste out of your body. But, you may be wondering, what does that have to do with your heart? It turns out, a lot!

The Cardiovascular Connection

Your lymphatic system directly influences your cardiovascular health in a number of ways. By maintaining proper fluid balance, it prevents swelling and fluid buildup around your heart that can lead to heart failure.2,3 It also assists the immune system in its surveillance activities. This, in turn, reduces damaging inflammation that contributes to heart disease.4 If that weren’t enough, a healthy lymphatic system helps clear LDL (bad) cholesterol and waste from your arteries. That’s especially important for preventing and managing atherosclerosis.4,5

When your lymphatic system isn’t functioning properly, fluid can build up—a condition called  lymphedema—and this can put extra strain on your cardiovascular system.9 To be more specific, a poorly functioning lymphatic system can lead to severe swelling and worsen the symptoms of heart failure due to the inability to clear fluid from tissues. 3,4  After a heart attack, impaired lymphatic drainage increases inflammation and slows healing.5 Problems with lymph flow are also linked to high blood pressure and reduced cholesterol transport, potentially speeding up the progression of atherosclerosis. 4,6,10

Symptoms of a Dysfunctional Lymphatic System

How can you tell if your lymphatic system isn’t up to snuff? Symptoms include:

  • Persistent swelling in the legs, arms, hands, or feet
  • Fatigue
  • Bloating
  • Skin problems
  • Frequent infections
  • Muscle stiffness
  • Joint pain
  • Headaches7,8

The good news is that the following tips can help enhance the health of your lymphatic system. And that can also help improve your cardiovascular health.

Lymph-Supporting Supplements

The following herbs, when taken in supplemental form, can be an easy first-step toward supporting better lymphatic and cardiovascular health.

Aged Garlic Extract (AGE) indirectly supports the lymphatic system by enhancing the activity of specific immune cells and by potentially reducing inflammation within both your lymphatic and your immune systems.11,12 This unique form of garlic also gets bonus points for its powerful antioxidant properties that can neutralize free radicals, which can damage cells and tissues within the lymphatic system.13 Plus, some preliminary evidence suggests that AGE may activate the lymphatic system, helping to remove waste from the body.14

Cayenne increases blood circulation—and that indirectly improves the flow of lymph. Rich in antioxidants and anti-inflammatory compounds like capsaicin, cayenne not only reduces oxidative stress and inflammation, it also improves endothelial function, lowers blood pressure and cholesterol levels, reduces blood glucose, and boosts insulin sensitivity—all actions that directly support a healthy cardiovascular system.15,16 What’s more, research appearing in the International Journal of Vitamin and Nutrition Research found that capsaicin increased the production of certain immune cells and antibodies, suggesting that the herb could enhance lymphatic tissue’s support of the body’s immune response.17

Curcumin—the active compound in the curry spice turmeric—acts by influencing the activity of key immune cells in the lymphatic system like T-cells and B-cells. Curcumin also reduces harmful inflammation and increases signals that help the immune system respond properly to various threats.18 But be aware that most curcumin supplements have poor bioavailability, meaning that it isn’t well absorbed by the body.19 When choosing a curcumin supplement, look for a bioavailable form of the compound. Often listed on labels as Meriva, studies show that this proprietary curcumin-phosphatidylcholine phytosome complex is five times more absorbable than either turmeric or unmodified curcumin supplements.20

Hawthorn has a long history of cardiovascular benefits, but it also supports lymphatic health. It accomplishes this by helping to regulate immune cells and calming inflammation—important actions for keeping the lymphatic system working properly. Scientific studies show that hawthorn contains flavonoids and polyphenols that lower inflammatory cytokine levels that are involved in immune responses and inflammation.21

Lifestyle Hacks for Better Lymph Flow

Several lifestyle changes can also support and even optimize your lymphatic system. Here’s what the science shows:

Exercise is one of the most important ways to stimulate lymphatic flow. Studies show that getting regular physical activity improves lymphatic flow by promoting movement that accelerates fluid drainage. In one study comparing endurance athletes with sedentary people, researchers found that lymph clearance was three-to-six times better in those who routinely exercised.22

Sleep plays a crucial role in supporting the lymphatic system, especially the brain’s glymphatic system, which is responsible for clearing waste and toxins.23 Foster better sleep by keeping a consistent sleep-wake schedule, establishing a dark, cool, and relaxing sleep environment, and avoiding sources of melatonin-limiting blue light at least 30 minutes before turning in.24

Weight Management is critical since obesity negatively affects lymphatic function as well as cardiovascular health. According to one multi-center study that appeared in the journal Frontiers in Physiology, being overweight or obese increases inflammation and stress on lymph vessels.25 But this same study showed that attaining and maintaining a healthy weight through lifestyle changes reduces the risk of lymphatic dysfunction and improves lymph flow.

While your lymphatic system may not make headlines when it comes to heart health, it matters. Supplementing with these targeted herbs and healthy lifestyle choices can help  support better cardiovascular health and a longer, healthier life.

Podcast – Mastering Stress Management: Natural Solutions with Jim Lavalle

Posted on by Brianna Swyden

Dr. Ronald Hoffman and Jim LaValle delve into the physiological mechanisms of stress, including cortisol’s role and its effects on weight gain, thyroid function, and immune suppression. They highlight the widespread use and risks of long-term antidepressants, proposing natural alternatives like adaptogens (such as ashwagandha) and lifestyle modifications (such as mindfulness and exercise). LaValle also talks about the innovative health optimization programs at Lifetime gyms and the potential of emerging therapies like microdosing psychedelics and ketamine. The episode emphasizes the importance of a comprehensive, balanced approach to managing stress without over-reliance on pharmaceuticals.

Kyolic Specialty Series Calm Mood gets a mention in Part 1 starting at 25:30!

Click here to listen to Part 1 and Part 2 of this podcast.

About James LaValle

James (Jim) LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, with over 40 years of clinical experience in natural products, lifestyle, drug/nutrient depletion, compounding pharmacy and peptides.  LaValle is best known for his expertise in performance health and integrative care.

LaValle is also the founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Podcast – From LDL to HDL: The Complete Guide to Cholesterol

Posted on by Brianna Swyden

September is Cholesterol Education Month. In this episode of Intelligent Medicine, Jim LaValle, a clinical pharmacist and certified clinical nutritionist, details cholesterol’s importance and its implications for cardiovascular health. He delves into the nuances of cholesterol types, the historical shifts in perceptions of cholesterol, and how dietary and lifestyle factors influence cholesterol levels and cardiovascular risk. Jim provides expert insights into the roles of LDL and HDL cholesterol, the significance of cholesterol particle size, the impact of carbohydrates on cholesterol, and the benefits of aged garlic extract and other supplements. The conversation emphasizes the importance of comprehensive lipid testing, understanding individual risk factors, and integrating both lifestyle modifications and, when necessary, medications into cardiovascular preventive strategies. The episode concludes with a discussion on the role of health policies and the future of integrative health approaches.

Click here to listen to Part 1 and Part 2 of this podcast. (Kyolic mentioned around 11 minutes into Part 2!)

About James LaValle

James (Jim) LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, with over 40 years of clinical experience in natural products, lifestyle, drug/nutrient depletion, compounding pharmacy and peptides.  LaValle is best known for his expertise in performance health and integrative care.

LaValle is also the founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Boost Back-To-School Brain Power: Tips for Parents

Posted on by Brianna Swyden

It’s no secret that nurturing a love of learning and providing a supportive environment from an early age are two of the primary keys to helping kids succeed academically.1 But the real foundation for a successful school year starts with the basics like healthy eating habits and routinely getting a good night’s sleep. These habits can help boost brain power and set kids up for success at every age.

Level Up With These Lifestyle Tips

Creating healthy habits is the first step toward helping your student thrive. Here are five smart strategies that can foster academic success.

Ensure sufficient sleep. Sleep is one of the most crucial factors in maintaining optimal brain function. Lack of sleep can impair cognitive abilities, memory, and concentration.2 Although adults typically need seven to nine hours of quality sleep each night, children and teens need even more to ensure their brains are well-rested and ready to tackle the school day ahead. According to the Sleep Foundation, school-age children need 9 to 12 hours nightly, while teenagers need 8-10 hours.3

Load up on brain-boosting foods. Nutrition plays a significant role in brain health. Create family meals and snacks that include foods rich in omega-3 fatty acids, antioxidants, vitamins, and minerals to support cognitive function.4 Some examples of brain-boosting foods include fatty fish like salmon, nuts and seeds, berries, avocado, leafy greens, and whole grains.

Help kids stay hydrated. Dehydration can negatively impact short-term memory, attention, and reaction speed, so it’s essential for students to stay hydrated.5,6 Yet most children and teens don’t drink enough water throughout the day. How much H2O does your child need? According to the folks at Harvard T.H. Chan School of Public Health, that depends on their age:

  • 4-8 years: About 5 cups (40 ounces) per day
  • 9-13 years: About 7-8 cups (56-64 ounces) per day
  • 14-18 years: About 8-11 cups (64-88 ounces) per day 7

To increase your child’s water intake, make it fun! Boost everyday hydration with colorful bottles, fun straws, and fruit-infused water. You can also increase fluid intake with water-rich foods like watermelon and cucumber.

Encourage regular exercise. Physical activity isn’t just beneficial for your child’s body but also for their brain. Regular exercise improves oxygen-rich blood flow to the brain, helping to enhance memory, focus, and overall cognitive function. One study involving 261 college students that appeared in the International Journal of Environmental Research and Public Health found that those with a higher VO2 max (which refers to the maximum amount of oxygen the body can utilize during intense exercise) had better academic performance.8  But research suggests that exercise provides brain benefits to younger kids, too.9 Whether it’s an organized sport or simply playing outdoors, it’s important to encourage your child to aim for at least 30 minutes of moderate exercise most days of the week to reap these brain-boosting benefits.

Helping kids stay organized. A cluttered environment can lead to a cluttered mind. Foster organization by teaching kids to use planners, calendars, and to-do lists to keep track of assignments, deadlines, and commitments. A well-organized space can reduce stress and improve productivity.

Supplements for College-Aged Students

While the above strategies can help set kids of all ages attain success, students over the age of 18 can also benefit from supplements boasting the following herbs and nutrients that have been shown to improve cognition, focus, and memory.

Gingko biloba contains compounds that may offer brain-boosting antioxidant, anti-inflammatory, and neuroprotective benefits.10 Studies suggest that ginkgo boosts blood flow in the brain and improves mental focus.11 One review of 29 double-blind, placebo-controlled clinical trials found that the long-term use of ginkgo biloba improves selective attention, some executive processes, and verbal and non-verbal memory.12 Another study that appeared in the journal Psychopharmacology reported that a single dose of ginkgo biloba temporarily improved sustained attention and certain aspects of memory like pattern recognition in healthy young adults.13

Phosphatidylserine is a type of fat that’s abundantly found in the brain’s myelin sheath—the protective layer of insulation that coats nerve fibers and enables the rapid and efficient transmission of electrical signals in the brain.14 Supplementing with PS has been shown to improve cognitive function, memory, learning, stress, and concentration by ensuring the proper functioning and health of brain cells and their surrounding sheaths.15

Siberian Ginseng, which is also known as eleuthero, has been found in preliminary studies to improve learning and memory.16 With antioxidant and anti-inflammatory benefits, one review of 29 placebo-controlled studies found that this Asian herb improved cognitive function and mental endurance.17  Siberian ginseng is also considered to be an adaptogen—a type of botanical that helps the mind and body cope with the effects of stress. This makes it ideal for helping students deal with the pressures of campus life.18

How to Help Kids Form Healthy Habits:• Lead by example. Show your children the importance of healthy habits by practicing them yourself. • Create a daily routine that includes regular meal times, physical activity, and sufficient sleep. Consistency can help children develop healthy habits. • Acknowledge and praise your children when they make healthy choices. • Teach your children about the benefits of healthy habits and involve them in decision-making processes. • Be patient and supportive. Studies show that creating a healthy habit can take up to two months.19 Offer support, guidance, and encouragement along the way.
Helping your children form healthy habits is important for their overall well-being and good academic performance. Here are some tips to help you guide them in developing healthy habits.

Incorporating these natural strategies into your child’s back-to-school routine can support their cognitive capabilities and set them up for their best school year yet. Just remember that consistency is key, so make these practices a part of your student’s daily habits to help them reap the long-term benefits for both overall health and academic success.

How’s Your Cholesterol Level? Why Your LDL Numbers May Not Tell the Whole Story

Posted on by Brianna Swyden

Ever since the 1960s, the world has been obsessed with cholesterol—and that’s especially true for LDL cholesterol.2 If you’ve been diagnosed with borderline high LDL levels (130-159 mg/dL) or high LDL levels (160-189 mg/dL), your doctor has likely suggested strategies for lowering your levels. The problem is, your LDL levels may not be the best indicator of your risk. In fact, approximately 10 percent of people with normal LDL have elevated levels of something called ApoB levels, a sign that you may still be at a higher risk of cardiovascular disease.3

What Is ApoB and Why Does It Matter?

ApoB—technically known as apolipoprotein B—is a large protein that’s found in all “bad” cholesterol particles, including low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL). It plays a crucial role in transporting these harmful forms of cholesterol into your arteries, where it contributes to the formation of artery clogging plaque.4 Think of ApoB as the conductor guiding your cholesterol train, transporting harmful cholesterol into your arteries. Worse yet, this conductor only gives rides to harmful lipids, not the good cholesterol like high-density lipoprotein (HDL) that removes the bad cholesterol. Over time, these destructive lipids accumulate, contributing to atherosclerosis and increasing your risk of a heart attack or stroke.5 Research even suggests that ApoB levels are a more accurate predictor of a future cardiovascular events than LDL cholesterol or non-HDL cholesterol (the total amount of “bad” cholesterol in your blood).6

Testing 1,2,3

Fortunately, it’s easy to determine your ApoB levels via a simple blood test. What do the results mean? Normal levels of apolipoprotein B (ApoB) vary depending on factors such as age, gender, and individual health status but, according to general guidelines, healthy levels for men range from 66-133 mg/dL and for women 60-117 mg/dL. Levels over 133 mg/dL indicate an increased risk of cardiovascular disease. While some people with a family history of heart disease may have elevated levels, pregnancy, kidney disease, or having high total cholesterol and high LDL cholesterol can also result in higher than normal ApoB levels.7

How to Lower Your ApoB Levels

Even if your levels are high, you can lower ApoB, and it starts with your lifestyle. Adopting the  everyday changes discussed below can help to decrease both your ApoB and LDL cholesterol levels while also increasing your (good) HDL cholesterol levels.

Start with your diet. Eating a Mediterranean diet has been shown to lower ApoB levels. One study that appeared in the British Journal of Nutrition found that eating a Mediterranean diet for just four weeks decreased ApoB levels by 10 percent.8 Another study of 551 people at high risk of cardiovascular disease reported that adopting a Mediterranean diet reduced ApoB levels by 4.4 percent compared to a low-fat diet.9 High in olive oil, leafy greens, legumes, nuts, and fish, a heart-healthy Mediterranean diet is rich in soluble fiber and healthy unsaturated fats while being naturally low in fructose, as well as saturated fats and trans fats.

Add exercise. An observational study of more than 100 people found that those who exercised moderately for 30-60 minutes five days per week had a 14 percent lower ApoB compared to the sedentary participants.10 While aerobics can help lower your levels, it’s important to include resistance training like weight lifting, which has been shown to reduce ApoB levels by as much as 50 mg/dL over three months.11

Watch your weight. People who are overweight or obese are more likely to have high ApoB levels. This has been proven in studies showing a link between a higher body mass index (BMI), greater central obesity, and higher ApoB levels, with obese individuals at the greatest risk.12,13 Maintaining a healthy weight reduces the risk of elevated ApoB. The good news? Eating a Mediterranean diet and regularly working out can help you lose the weight and keep it off.

Soothe stress. Living a stressful life increases the stress hormone cortisol. That, in turn, can increase ApoB levels, as well as whole body inflammation.14 Although it’s impossible to avoid all stress, you can help manage the stress that does come your way by incorporating a few relaxation techniques into your daily life. Experiment with deep breathing, journaling, meditation, or yoga and see what works best for you.

Consider Supplements

Supplements alone won’t magically lower your ApoB levels. But pairing the following with the lifestyle changes above can help to reduce the negative effect this cholesterol conductor can have on your cardiovascular health.15

Aged garlic extract. This proprietary form of garlic has been the subject of numerous studies showing its ability to reduce the risk of heart disease on multiple fronts, from lowering blood pressure to slowing the progression of coronary artery calcification (CAC).16,17 But when aged garlic extract (AGE) is combined with vitamins B6 and B12, folic acid, and L-arginine, it also reduces ApoB. This was shown in a year-long clinical trial of 65 people at intermediate risk of heart disease. The participants were divided into two groups: one group took this proprietary combination of nutrients while the other took a placebo. At the end of the study, all the participants underwent coronary artery calcium scanning. Those taking the AGE supplement experienced less progression in the buildup of CAC , as well as a reduction in their total and LDL cholesterol. Plus, the AGE group also saw a significant decrease in ApoB.18

Plant sterols. Sterols, typically called phytosterols, are natural compounds found in plants that have a chemical structure similar to cholesterol. Because of this, they can help reduce your body’s cholesterol levels by competing with cholesterol for absorption in the gut. This effectively leads to less cholesterol entering the bloodstream. Better yet, these unique plant compounds also reduce ApoB.19 But if you think eating more sterol- and sterolin-rich grains, nuts, and veggies will do the trick, think again. Even those eating a plant-based diet would struggle to obtain enough of these phytosterols to move the cholesterol and ApoB needle. Instead, supplementing with these two compounds has been shown to efficiently lower both LDL and total cholesterol and ApoB.20,21

Red yeast rice. This unique compound is produced when a mold called Monascus purpureus colonizes and ferments rice. As the mold turns the rice dark red, it produces a medicinal compound called monacolin K that research shows it reduces LDL cholesterol as much as 25 percent.22 In 15 studies involving 8,000 participants, supplementing with this natural statin alternative decreased LDL and total cholesterol, with no damage to liver or kidney function.23 Another study of more than 1,000 people also found that red yeast rice significantly reduced ApoB.24

Knowing your ApoB levels could be the missing link for truly reducing your risk of a future heart attack or stroke. Lowering your ApoB levels with these healthy lifestyle changes and supplements can help you drive that cholesterol train toward healthier arteries and a lower risk of heart-related complications.

Heart-Healthy Workouts for Women

Posted on by Brianna Swyden

It’s no secret that exercise is good for your heart—but did you know that may be especially true for women? A 2024 study from the Smidt Heart Institute at Cedars-Sinai shows that women who work out get more cardiovascular benefit out of each minute of moderate to vigorous exercise than their male counterparts do.1 During the study, the researchers analyzed data from 412,413 adults utilizing the National Health Interview Survey database. The participants—55 percent of whom were women—provided information on their leisure-time physical activity, including the frequency, duration, intensity and type of activity they engaged in. They found that the mortality and cardiovascular benefits among the men maxed out at 300 minutes of moderate to vigorous exercise per week. The women, on the other hand, got the same benefit from just 140 minutes per week. And the women who worked out more (up to 300 minutes per week) experienced even greater cardiovascular benefits. (Yes, we know that these gals may be more of an exception than the rule. That said, it’s good to know that, even if you aren’t a gym rat, you can tone up your cardiovascular system—as well as your biceps—by exercising about half as long as the men in your life.)

Why Your Heart Loves Exercise

Adding regular physical activity to your daily routine can improve your cardiovascular health in multiple ways:

  • Improves overall cardiovascular health. Regular exercise can help strengthen the heart muscle, improves circulation, and lowers blood pressure, reducing the risk of heart attack and stroke.2
  • Boosts VO2 Aerobic exercise improves VO2 max—the maximum amount of oxygen the body uses during intense exercise. A higher VO2 max level is an indication of better cardiorespiratory fitness and cardiovascular health.3
  • Lowers cholesterol levels. Physical activity can raise levels of “good” HDL cholesterol and lower levels of “bad” LDL cholesterol, which can help prevent plaque buildup in the arteries.4
  • Weight management. Exercise can help women maintain a healthy weight, reducing the risk of obesity-related cardiovascular conditions.5
  • Reduces risk of diabetes. Regular physical activity can improve insulin sensitivity and help regulate blood sugar levels, lowering the risk of developing type 2 diabetes, which is a risk factor for heart disease.6
  • Stress reduction. Exercise can help reduce stress levels and improve mental well-being, which can have a positive impact on your cardiovascular system.7
  • Improves mood and sleep. Regular physical activity can boost mood, reduce anxiety and depression, and promote better sleep, all of which contribute to overall heart health.8,9
  • Enhances overall fitness. Exercise can improve endurance, strength, and flexibility, making daily activities easier and reducing the risk of injury.10

Many of these benefits have been highlighted in two large studies. The Nurses’ Health Study has followed more than 70,000 female nurses for nearly half a century and found that those who engaged in regular physical activity had a significantly lower risk of developing heart disease compared to those who were inactive.11 The Women’s Health Initiative was even larger, involving more than 160,000 postmenopausal women. This ongoing study, which began in 1991, has consistently shown that participating in physical activity, including walking and vigorous exercise, significantly lowers the risk of heart attack and stroke in older women.12

The Best Workouts for Women

There are many great workouts for women, and the best ones for you will depend on your fitness goals and preferences. However you choose to move, there are three pillars that should be included in every woman’s fitness plan: Aerobics, strength training, and flexibility.

Here are some popular and effective workouts for women that can help to cover all your bases:

Cardio workouts. Running, cycling, swimming, and dancing are great aerobic options for increasing your heart rate, improving your overall cardiovascular health, and for burning calories. The American College of Cardiology notes that adding aerobics to your exercise plan can strengthen the heart and help it pump blood more efficiently.13

High-intensity interval training (HIIT). HIIT workouts involve short bursts of intense exercise followed by brief rest periods, making them efficient for burning calories and improving endurance, VO2 max, and the heart’s ability to pump blood throughout the body.14 As a bonus, HIIT workouts can be completed in a short amount of time. Plus, they can include either cardio, strength training, or a combination of the two.

Strength training. Weightlifting, bodyweight exercises, and resistance band workouts can help build muscle strength and tone your body. According to the American Heart Association, strength training also improves many risk factors for heart disease, including blood pressure, blood sugar, cholesterol, triglycerides, and body composition.15

Barre workouts. Barre classes combine elements of ballet, Pilates, and yoga to strengthen and tone muscles, particularly the muscles in your core, legs, and glutes. Barre workouts also offer notable cardiovascular benefits through a combination of low-impact, high-repetition movements that elevate the heart rate and engage multiple muscle groups. While not as intense as some cardio workouts, barre effectively improves endurance, stamina, and overall heart health.16

Pilates. This low-impact workout focuses on core strength, flexibility, and overall body alignment. More importantly, studies show that a regular Pilates practice boosts VO2 max levels.17

Yoga. Yoga can improve flexibility, strength, and mental well-being through a combination of poses, breathing exercises, and meditation. One large meta-analysis also found that yoga can improve heart rate variability (the variation in time between heartbeats, rather than the average number of heart beats per minute) and endothelial function. Yoga was also found to lower blood pressure, heart rate, oxidative stress, and inflammation—all risk factors for cardiovascular disease.18

Sticking with Your Exercise Routine

If you’re like most of us, you may embark on a fitness program full of motivation only to see your enthusiasm fade within a couple of weeks. Fortunately, there are some easy strategies that can help you stick to your exercise goals. First and foremost, choose activities that you enjoy. Whether it’s pickleball, Zumba, or something else entirely, you’re more likely to continue if your workouts are fun. You can also make your workouts more enjoyable by listening to your favorite tunes or podcasts. It’s also important to build accountability into your workouts, especially when you’re just beginning. Exercising with friends or working with a qualified trainer can help you stick to your fitness plan. Finally, mix up your activities to keep things interesting.

Optimize Your Heart Health Even More

Increase the heart-healthy benefits of regular exercise even more by adding an Aged Garlic Extract (AGE) supplement to your workout routine. A number of studies clearly show that AGE helps to reduce blood pressure and cholesterol while slowing the accumulation of calcium deposits and plaque in arteries.19,20 But supplementing with AGE can also support your fitness goals. A recent randomized, double-blind, placebo-controlled trial found that a daily dose of AGE improved aerobic fitness in a group of middle-aged recreational endurance athletes. Those taking AGE experienced improvements in their VO2max and aerobic power, while increasing  the amount time before experiencing muscle fatigue. Plus those who supplemented had less muscle soreness and faster post-workout recovery time. The participants in the placebo group didn’t experience any of these benefits.21

Go Girls!

Adopting a regular fitness routine can help you look and feel your best while giving your whole cardiovascular system a boost. But to reap all the benefits physical activity can provide, it’s important for women to engage in a combination of aerobic exercise, strength training, and flexibility exercises. Adding AGE to your exercise journey can enhance your cardiovascular health and fitness results even more! Just remember to consult with your healthcare provider before starting a new exercise routine, especially if you have any existing health conditions.

Hot Topic: Tips to protect your heart when Mother Earth turns up the temperature

Posted on by Brianna Swyden

How serious is it? Temperatures over 100° Fahrenheit or even temperatures in the 80°s with high humidity can cause a dangerous heat index that can be hard on the heart. Recent research published in the journal Circulation found that when temperatures reach extremes of 109° or more—something that’s not uncommon in parts of Arizona, Florida, Nevada, and Texas—the number of deaths from cardiovascular disease may double or triple.2 Another study, presented at the American Stroke Association’s International Stroke Conference suggests that the more temperatures fluctuate during the summer, the more severe strokes may become.3

How Hot Weather Affects the Heart

Because the body has to work harder than normal to maintain a healthy temperature in hot weather, your blood pressure and heart rate can go up while your blood volume can go down due to dehydration. Here’s what happens: In hot weather, the body needs to cool down. This causes the blood vessels in your skin to dilate, leading to a drop in blood pressure.2 The heart then works harder to maintain blood pressure by pumping more forcefully and faster, potentially increasing your risk of experiencing a cardiovascular event.4

Dehydration due to the heat makes matters even worse. Sweating when the weather is hot can lead to fluid loss, which can reduce blood volume and further stress the heart. 4  And that’s especially true for people who play sports or exercise in the heat. Heat stress—which occurs when the body can’t regulate its core temperature—can also cause inflammation and damage to blood vessels, which can worsen existing heart conditions.5 Even if you aren’t active when outdoors, hot weather can worsen air quality, leading to increased exposure to air pollutants that can exacerbate heart disease and may increase the risk of dying from a heart attack.6

Are You at Higher Risk? 

If you already suffer from a pre-existing heart condition, you’re even more vulnerable to these effects. This is especially true for anyone with heart failure or coronary artery disease. Studies show that the uptick in heatwaves are a significant factor in cardiovascular deaths.7 Those living with certain heart conditions or risk factors like high blood pressure and are taking certain medications like beta blockers or diuretics may be at particularly high risk during a heatwave.8,9

Age also plays a significant role. This is because, as people age, their ability to regulate their body temperature and cope with heat stress decreases.10 Even if you haven’t reached your senior years, recent studies suggest that  living in a hotter environment can accelerate your biological aging just as much as smoking does.11

Tips to Protect Your Heart in Hot Weather 

Fortunately, whether you live in Phoenix or Miami or your area is just suffering through a random heatwave, there are steps you can take to protect yourself from the heat.

1. Stay hydrated. Drinking plenty of water helps to regulate your temperature. It also helps your heart pump more easily and keeps all your organs functioning properly. Remember to drink before you are thirsty, and avoid alcohol and caffeinated beverages, which can dehydrate the body.

2. Keep cool. If you don’t have access to air conditioning, a cold compress applied to your pulse points—areas where your veins are closest to your skin’s surface, such as your wrists, neck, temples and armpits—can help you cool down.

3. Be mindful of exercise. If exercising outdoors, choose cooler times of the day and ensure you’re well-hydrated.

4. Know the warning signs of heat distress. Spending too much time in extreme heat may lead to heat exhaustion and, in turn, heatstroke, two serious heat-related illnesses in which your body can’t control its temperature.

    • Heat exhaustion symptoms. Heavy sweating, nausea or vomiting, muscle cramps, tiredness, dizziness and fainting. Treatment: Move to a cool place, loosen clothing, use cold compresses, sip cool (not cold) water. If symptoms persist, call 911.
    • Heatstroke symptoms. Fever of 104 degrees or more, severe headache, behavioral changes, confusion, hot/red skin, no sweating, rapid heartbeat and loss of consciousness. Treatment: Heatstroke is a life-threatening medical emergency. Call 911 immediately. Quickly move the individual to a cooler place, use cold compresses, do not give anything to drink.

5. Timing is everything. Avoid being outdoors during the hottest times of the day, when the sun is at its strongest and temps are at their highest—typically between 11:00 a.m. and 1:00 p.m.

6. Be aware of air pollution. Avoid outdoor activities that could expose you to high levels of air pollution during heat events.

7. Dress right. Wear loose, light-colored clothing (to help reflect heat) that is made of a lightweight, breathable fabric like cotton. Add a wide-brimmed hat, sunglasses, and sunscreen.

8. Take supplemental Aged Garlic Extract (AGE). Research shows that AGE can protect your cardiovascular system in several ways, even in the heat. Clinical trials show that AGE reduces blood pressure in patients with uncontrolled hypertension as well as common blood pressure medications.12  It’s also been shown to lower cholesterol, prevent the buildup of plaque and calcium in arteries, and even improve circulation in the skin.13,14,15,16

Being prepared when the dog days of summer hit will not only keep you comfortable in the heat, but following these tips when the temperature rises might even save your life!

How the Crosstalk Between Your Gut and Your Cells Keeps You Healthy

Posted on by Brianna Swyden

Meet the Players

You’ve likely heard of your microbiome—that collection of bacteria, fungi, and viruses that live in your gut. Over the past decade, scientists have linked the state of these gut bugs to a variety of systems in the body, including your cardiovascular, digestive, endocrine, immune, and neurological systems.2,3,4,5,6  But more recently, researchers have dialed in on the connection the microbiome has with mitochondria and how it can influence whole body health. 1

Mitochondria are the energizer bunnies of the cellular world. Found in nearly every cell in the human body, their primary job is to produce adenosine triphosphate (ATP). ATP provides the energy to drive and support many processes in living cells.7  Not surprisingly, large amounts of mitochondria are found in high-energy organs like the heart and brain.8 Along with producing energy, your mitochondria also play a role in regulating calcium inside your cells, generating heat, and triggering cell death.9,10,11

How Your Microbiome and Mitochondria Work Together

When your microbiome and mitochondria talk to each other, they influence each other’s function and contribute to many body functions through a complex network of signals. One of the primary drivers of this conversation are short-chain fatty acids (SCFAs), which are produced by the bacteria in your gut. One of the most important SCFA is butyrate, which is produced when gut bacteria ferment dietary fiber.12 Butyrate plays a critical role in gut health by acting as a primary energy source for colon cells. It also supports a healthy gut barrier and regulates gut motility. What’s more, butyrate has body-wide effects, potentially impacting inflammation, immune function, and even mental health.13 

This particular SCFA also has a positive impact on your mitochondria by enhancing its function. Butyrate can be used by mitochondria for energy production and can modulate mitochondrial activity through various signaling pathways. It also promotes the expression of your genes and the “birth” of new mitochondria.14 But dysbiosis—an imbalance between the beneficial and harmful bacteria in your microbiome—can alter mitochondrial metabolism, disrupt the creation of new mitochondria, and increase damaging oxidative stress. This can lead to impaired energy production, increased inflammation, and potentially contribute to the development of various diseases like Alzheimer’s disease and non-alcoholic fatty liver disease. 15

On the flip side, APT and a type of free radical called reactive oxygen species (ROS) are produced by your mitochondria. These can influence the microbiome, potentially affecting bacterial growth and function. But if your mitochondria aren’t working properly, it can disrupt the balance of bacteria in your gut, affecting your microbiome’s bacterial diversity and composition. Faulty mitochondria can also negatively affect the production of butyrate and other SCFAs.16 This, in turn, can trigger inflammation in the gut, which can then contribute to mitchondrial dysfunction.17 It can also negatively affect the immune system and the gut-brain axis.18,19

How to Optimize the Microbiome-Mitochondria Conversation

There’s a lot that researchers still have to learn about the two-way conversation between your microbiome and your mitochondria. Fortunately, you don’t have to have all the data to benefit from the findings so far. The following steps can help to improve both your gut and those tiny enegy factories in your cells.

Adopt a Mediterranean diet. According to findings in the journal Pharmacological Research, eating a Mediterranean diet can beneficially change the composition of gut bacteria in the elderly, and those changes can translate to an improvement in cognition and inflammation. 19 This type of eating revolves around whole foods, such as fruits, vegetables, nuts, beans, whole grains, and extra virgin olive oil. It also includes moderate amounts of fish, eggs, dairy, and lean meats.

Focus on fiber. Dietary fiber from fruits, vegetables, and whole grains provide the fiber that gut bacteria needs to ferment and produce SCFAs like butyrate.20 Strive to consume a minimum of 35 grams of fiber daily.

Try intermittent fasting. Recent evidence suggests that intermittent fasting—an eating pattern that cycles between periods of eating and intentionally abstaining from eating (fasting) on a regular schedule—can alter the composition of the gut microbiome and increase bacterial diversity while supporting mitochondrial function. This then may help improve cognition and insulin resistance. 19

Add probiotics. It’s no secret that probiotics can help balance your gut microbiome. But recent research suggests that probiotics can positively impact mitochondrial function, potentially improving energy metabolism and supporting overall health. Studies report that, not only do probiotics encourage the production of SCFAs like butyrate, they improve the creation of energy within mitochondria, promote the formation of new mitochondria, and encourage the removal of damaged mitochondria (mitophagy).21,22  Look for a shelf-stable probiotic that contains various Lactobacillus and Bifidobacterium strains and is guaranteed to be viable through the expiration date and not simply when it was manufactured. It’s also smart to search out a supplement that contains strains that have been identity-verified using DNA sequencing to ensure you’re getting the probiotic strains listed on the label.

And don’t forget prebiotics. Prebiotics supply your beneficial bacterial with the “food” it needs to thrive. They are made up of non-digestible fibers that stimulate the growth of beneficial gut bacteria. Prebiotics can also indirectly support mitochondrial health, potentially leading to improved energy production, mitrophagy, and overall cell function.23 Prebiotics can be found in many foods like apples, asparagus, bananas, barley, beans, cocoa, garlic, leeks, oats, and onions. You can also find them in synbiotics—comprehensive supplements that combine probiotics with prebiotics.

While there’s still a lot to learn about how the microbiome and mitochondria work together to enhance health, you don’t need to wait until all the intel is in to reap the benefits of this internal conversation. Eating a diet filled with nutrient- and fiber-rich foods and adding a daily probiotic/prebiotic supplement to your supplement routine can help your microbiome and your mitochondria perform at their best.