Author: Brianna Swyden

Building Immunity That Lasts

Posted on by Brianna Swyden

Most people only think about their immune system when they feel a cold coming on. Although that’s understandable, it’s exactly backwards. The immune system’s most powerful work happens before health threats arrive at your doorstep. Building this type of robust immune protection requires daily practice, not emergency intervention after a problem occurs.

Why Does Long-Term Immunity Matter?

Think about the last time you powered through a stressful event and emerged unscathed—no sniffles, no energy crashes, no slow recovery. Chances are your immune system was quietly doing extraordinary work in the background. Even if you take steps to build up your immunity, research consistently shows that your immune function declines with age through a process called immunosenescence.1 This can leave you more vulnerable to short-and long-term illness.

Making matters worse, chronic stress, poor nutrition, and specific nutrient deficiencies can accelerate immune system decline at any age. Natural killer (NK) cell activity drops, cytokine signaling (chemical messengers that coordinate immune responses) becomes dysregulated, and your gut microbiome—home to roughly 70 percent of your immune cells—loses its diversity.2

Now imagine giving your immune system a reset with a reliable set of helpers: five supplement ingredients that prime your natural killer cells, quiet unnecessary inflammation, fuel cellular energy, and guard your gut, all at once. These ingredients—chaga, cordyceps, and turkey tail mushrooms, along with vitamin B12 and Aged Garlic Extract (AGE)—target the immune system from multiple angles. Let’s take a closer look.

Meet Your Five Immune System’s BFFs

Your immune system’s most powerful allies aren’t drugs. They are molecules that nature spent millions of years perfecting to help fortify your defenses. Paired with a balanced whole foods diet, regular exercise, and quality sleep, they can help provide continuous, long-term immune protection, 365 days a year.

Chaga mushrooms: nature’s antioxidant powerhouse

This black, charcoal-like fungus has been used for centuries as a medicinal tea to treat ailments such as infections, gastrointestinal issues, and liver disorders. Now modern science is validating what traditional healers have long understood.

What are chaga mushroom’s immune benefits?

Chaga is one of the most antioxidant-rich substances on the planet. The mushroom’s immune credentials come from its dense concentration of beta-glucans, polyphenols, triterpenoids, and melanin. Beta-glucans are the star players: they bind to receptors on immune cells, triggering the proliferation of white blood cells and regulating cytokine production.3

Particularly impressive is chaga’s dual action. It can stimulate beneficial cytokines like IL-6 to support immune recovery, while simultaneously suppressing harmful inflammatory cytokines like TNF-α—a balancing act that few natural compounds achieve.3 For everyday wellness, this translates to an immune system that responds more vigorously when it needs to, and stands down when the threat has passed.

Cordyceps Mushrooms: Energy and NK Activation

If chaga is the immune sentinel, cordyceps is the energy engine. Revered in Traditional Chinese Medicine, this parasitic fungus has accumulated an impressive clinical profile for its health benefits, like boosting stamina and immunity.

How does cordyceps enhance both energy and immunity?

Cordyceps’ secret weapon is cordycepin, a bioactive compound whose structure is similar to adenosine—a building block of ATP, the body’s cellular fuel. Research confirms that cordyceps enhances cellular energy production by increasing ATP synthesis in mitochondria. This explains why athletes and older adults report noticeable improvements in stamina and reduced fatigue when supplementing with cordyceps.4

On the immunity front, research published in BMC Complementary Medicine and Therapies found that a cordyceps produced a significant 38.8 percent enhancement in natural killer (NK) cell activity after just eight weeks in healthy adults.5 NK cells are the immune system’s first responders. They identify and destroy virus-infected cells before the adaptive immune system even mobilizes. Studies also indicate that Cordyceps can increase the production of key white blood cells called lymphocytes and, in some cases, reduce proinflammatory cytokine levels, such as IL-6 and IL-1β.6

Turkey Tail Mushrooms: The Most Studied Medicinal Mushroom

Turkey tail is arguably the most clinically validated mushroom in Western medicine. Its colorful fan-like caps harbor phenols, polysaccharides, terpenoids, and other compounds with antioxidant, antimicrobial, antiaging, liver-protective, and anti-diabetic properties.7  Moreover, turkey tail is an excellent source of ergothioneine, an amino acid that protects cells from damage, reduces inflammation, has neuroprotective properties, and accumulates in high-stress organs to support health and potentially slow aging-related diseases.8

How does turkey tail protect against short- and long-term health threats?

According to research, turkey tail mushrooms work on multiple fronts to guard against seasonal and chronic disease. Turkey tail mushrooms are rich in two polysaccharides that enhance immune health: polysaccharide-K (PSK) and polysaccharide peptides (PSP). Both PSK and PSP stimulate and regulate the immune system, helping to protect the body from cellular damage and pathogens that can trigger infection. 8,9,10 Turkey tail also contains significant amounts of beta-glucan—a soluble polysaccharide fiber that acts as an anti-inflammatory and helps regulate the immune system by activating white blood cells such as NK cells and macrophages when needed.11

Turkey tail mushrooms support a strong immune system in yet another way—by acting as a prebiotic. This encourages the growth of beneficial bacteria in your gut, improving the overall gut microbiome and, in turn, your immune system.12 These benefits were seen in a small randomized, controlled trial showing that PSP from turkey tail mushrooms improved the gut microbiome and the gut-immune connection in healthy adults.13

Vitamin B12: The Immune System’s Overlooked Nutrient

Vitamin B12 is the quiet architect of your immune system. It doesn’t grab headlines like trendy mushrooms, but without adequate levels, your immune army can’t grow, divide, or function properly. B12 is essential for DNA synthesis and cell division—functions that are especially critical for rapidly multiplying immune cells responding to an infection.14

Why does Vitamin B12 matter for immune health? 

Vitamin B12 plays a key role in white blood cell production, particularly lymphocytes and natural killer (NK) cells that fight infections. Research published in Clinical and Experimental Immunology found that vitamin B12-deficient patients have significantly lower counts of these vital immune cells. However, treatment with vitamin B12 restored all of these parameters—demonstrating that it acts as a direct immune-modulator, not merely a bystander nutrient.15

B12 is also indispensable for energy. It plays a central role in converting food into ATP and supports myelin production around nerve cells—the biological foundation for both mental clarity and physical vitality.16 Supplementing with methylcobalamin (the most bioavailable form of B12) ensures this foundational nutrient is never a weak link in your immune chain.

Who is most at risk of a Vitamin B12 deficiency?   

  • Vegans and vegetarians (B12 is found almost exclusively in animal products)
  • Adults over 60
  • Obese individuals
  • People taking metformin or using proton pump inhibitors
  • Those with Crohn’s disease, celiac disease, or other GI disorders 17

Aged Garlic Extract: Backed by 1,000+ Published Scientific Articles

Garlic has been used medicinally for over 5,000 years — but raw garlic and Aged Garlic Extract (AGE) are very different from each other. The aging process, which takes up to 20 months at room temperature, converts the harsh, unstable organosulfur compounds in fresh garlic into stable, odorless bioactives like S-allylcysteine (SAC). The result is an extract with intensified antioxidant capacity and dramatically improved bioavailability—and over 1,000 scientific papers that document its safety and efficacy.

How does AGE boost immunity? In a randomized, double-blind, placebo-controlled trial involving 120 healthy adults, those supplementing with AGE for 45 days experienced higher, more active T cell and NK cell levels compared to the placebo group. After 90 days, the AGE group reported reduced cold and flu severity: fewer symptoms, fewer days of suboptimal functioning, and fewer missed work or school days.18

A separate randomized, placebo-controlled trial published in PLOS ONE found that six weeks of AGE supplementation helped regulate the distribution of immune cells and prevented increases in the pro-inflammatory cytokines TNF-α and IL-6—markers directly linked to chronic disease risk.19  The GarGIC Trial, a 12-week double-blind, randomized, placebo-controlled trial, further confirmed that AGE improves gut microbial richness and diversity, with marked increases in the beneficial bacterial Lactobacillus and Clostridia species—directly supporting gut-derived immunity.20

What’s more, AGE boosts nitric oxide (NO), a vital gas produced by the body that relaxes blood vessels and improves circulation.21 This, in turn, enhances blood flow and the delivery of nutrients—including those in medicinal mushrooms. The combination of AGE’s ability to reduce inflammation and oxidative stress while increasing NO provides a synergistic effect that better supports targeted mushroom nutrient delivery.

Why These Five Work Better Together

Each of these nutritional ingredients support immune health through distinct but complementary pathways. Chaga and turkey tail prime and modulate the innate immune response (the immunity you’re born with) via beta-glucan receptors. Cordyceps drives cellular energy production and activates NK cells. Aged garlic extract enhances the function of both NK cells and gamma-delta T cells while simultaneously supporting the gut microbiome—the ecosystem from which 70 percent of immune signaling originates—as well as synergistic nutrient delivery. And vitamin B12 sits at the foundation, ensuring every immune cell that divides, differentiates, and deploys has the DNA-building blocks it needs to do so effectively.

Together, they cover the immune system from multiple angles: cell activation, cytokine balance, antioxidant protection, gut health, energy metabolism, and gene-level immune regulation. This kind of layered support is far more robust than targeting a single pathway — which is why stacking these ingredients, rather than relying on any one alone, represents the most comprehensive natural immune strategy available.

The science is clear: your immune system is not a fixed asset. It is a dynamic, trainable system that responds to what you give it. Feed it well on a consistent basis, and it will reward you with the kind of quiet, steady resilience that lets you live fully—not just survive seasonally.

Cognitive Decline Starts Earlier Than You Think! 6 Ways to Protect Your Brain

Posted on by Brianna Swyden

Lifestyle Changes That Protect Your Brain

Modern life can be taxing on your brain. In a world that seems more demanding by the day, work stress, poor sleep, digital overload, and ultra‑processed diets can chip away at your cognitive health, triggering decline earlier than you might think.2,3,4 An unhealthy lifestyle can also cause mental hiccups in your current day-to-day life. Adopting these healthy habits, however, can slow—and even reverse—this brain drain.

Move your body regularly.

Studies clearly show that physical activity is one of the strongest non‑drug tools for preserving cognition. Getting about 30 minutes of aerobic exercise (think running, swimming, biking, or brisk walking) per day, five days per week, can profoundly boost brain health by increasing cerebral blood flow, improving cognitive function, and stimulating the growth of new neural connections. Regular moderate-intensity aerobic exercise also increases the size of the hippocampus (a part of the brain involved in memory and learning), sharpens executive function, and reduces dementia risk.5 Adding strength training twice a week can further protect your brain by boosting brain‑derived neurotrophic factor (BDNF), a protein that helps neurons grow and form new connections.6

Prioritize sleep quality.

Sleep is when your brain clears waste products and consolidates memories.7,8 Short sleep and chronic insomnia are associated with poorer attention, slower thinking, and a higher risk of cognitive decline in later life.9 If raising kids or dealing with hustle culture finds you shortchanging your zzzz’s, a few non-negotiable sleep habits can have a profound effect on your brain health. Adopting a consistent sleep and wake time, limiting alcohol and caffeine late in the day, avoiding screens before bed, and dimming lights in the evening can improve sleep quality for many people.10 Aim for 7–9 hours of mostly uninterrupted sleep most nights.

Reduce chronic stress.

Living with long-term stress can raise your cortisol levels. Over time, these higher levels can impair your memory and lead to smaller volume in certain areas of your brain.11 Techniques such as mindfulness, meditation, yoga, and spending time in nature can help reduce stress levels and improve mental clarity.12 Even small daily stress‑management habits can make your mind feel clearer and more focused.

Eat for better brain health.

A study involving 11,000 people, ages 35-74, that was published in the journal JAMA Neurology reported that middle-aged people who ate the most ultra-processed food had a faster rate (up to 28 percent) of cognitive decline, compared with people who ate the least amount. 4 But eating a diet rich in antioxidants, healthy fats, and essential nutrients support better brain health. That means focusing on foods like leafy greens, fatty fish, nuts, and whole grains are excellent choices. Research shows that the Mediterranean and MIND diet, which are rich in vegetables, berries, whole grains, nuts, olive oil, and fish, are associated with less inflammation and oxidative stress—and that can slow cognitive decline.13

Avoid “digital dementia.”

This modern-day dilemma involves short-term memory loss, reduced attention span, and “brain fog” resulting from the over-reliance on digital technology and screen usage.14 A study published in the Journal of Integrative Neuroscience suggests that chronic sensory stimulation (via excessive screen time) may increase the risk of Alzheimer’s disease and other types of dementia later in life.15 But you can protect your brain while still keeping up with the digital world. Practice taking regular breaks from your devices to reduce screen time. Instead of relying on AI, try recalling information without a digital aid. Work on single tasks rather than trying to multitask to enhance concentration and productivity, and turn off app notifications on your smartphone to facilitate greater focus.

Supplements That Boost Brainpower

While healthy habits play a key role in maintaining brain health, truly sharpening your mental skills requires giving your brain the specific nutrients it needs to fire on all cylinders. The following have been shown to protect, and even enhance, brain health.

Lion’s Mane

Used for centuries throughout Asia as an immune-stimulating tonic, this uniquely beautiful cascading mushroom has also been found to stimulate the brain. Studies have discovered specific compounds in lion’s mane, called erinacines, that enhance cognition and memory by speeding myelination (the process of forming a myelin sheath around nerve cells), increasing BDNF, and enhancing the production of nerve growth factor—a protein that plays a key role in maintaining and regenerating neurons.16 A small pilot trial in healthy adults aged 18–45 found that a single dose of lion’s mane extract improved speed on a cognitive task one hour later—and 28 days of use was associated with a trend toward reduced subjective stress.17 For the most benefit, look for a supplement that contains an extract of organic fruiting bodies instead of mushroom powder or mycelium.

Aronia Berry

This dark purple berry is extremely rich in anthocyanins, which have strong antioxidant and anti‑inflammatory effects. Anthocyanins can cross the blood–brain barrier and may help improve signaling in brain regions involved in memory and learning, partly by reducing oxidative stress and inflammation.18  Findings in the European Journal of Nutrition show that supplementing with aronia berries on a short term basis increases BDNF and improves attention span and reaction speed in people with an average age of 25.19 Another study that appeared in the journal Nutrients found that long-term supplementation improves cognitive performance in middle aged adults.20

Aged Garlic Extract (AGE)

Primarily known for its heart-protective benefits, this antioxidant-rich form of garlic can help tame inflammation in the brain to protect against age-related memory problems and cognitive decline.21,22 Supplementing with AGE has also been found to increase nitric oxide (NO) levels. NO improves cognition and protects against dementia by enhancing neuronal communication, reducing inflammation, and supporting healthy blood flow in the brain. It also supports the brain’s ability to adapt and form new connections—a process vital for learning new things and storing memories. The problem is, the body’s production of NO drops with age, with a loss of up to 75 percent by age 70. According to research in the World Academy of Sciences Journal, AGE can help to offset this decline. The double-blind, randomized, placebo-controlled trial—which involved 72 people with either prehypertension or hypertension—found that AGE supplementation helped guard against cognitive impairment by increasing the bioavailability of NO. This, in turn, enhanced blood flow, particularly to those areas in the brain associated with working memory.23

Vitamin B12 and Selenium

Some randomized controlled trials have reported that vitamin B12 supplementation is linked with slower cognitive decline. Using data from the Framingham Heart Study involving nearly 2,000 people with no evidence of dementia, researchers found that those with the highest blood levels of B12 had less cognitive decline and better memory, executive function, and language as they aged.24 Paring B12 with selenium can further boost brain health. That’s because this antioxidant-rich mineral is involved central nervous system tasks such as motor performance, coordination, memory and cognition. Selenium may also enhance the ability of neurons to talk to each other.25

Remember, the most powerful long‑term “nootropics” are still the basics: movement, sleep, stress management, a brain‑friendly diet, and moderating your screentime. Supplements like lion’s mane, aronia berry, aged garlic extract, B12, and selenium can add meaningful support on top of these habits for better cognition at every age.

What Does the Latest Science Say About Kyolic Aged Garlic Extract?

Posted on by Brianna Swyden

Kyolic Aged Garlic Extract is produced through a proprietary 20-month aging process that transforms the harsh, volatile compounds in raw garlic into stable, highly bioavailable ones with remarkably wide-ranging health benefits. Wondering if Kyolic Aged Garlic Extract is right for you? Check out the latest evidence to understand why it may warrant a place in your daily routine.

Cardiovascular health

Research has repeatedly found that Aged Garlic Extract (AGE) supports cardiovascular health in numerous ways. For instance, a 2024 randomized, double-blind, placebo-controlled study that appeared in the Journal of Functional Foods found that supplementing with 1.2g of Aged Garlic Extract powder daily decreased systolic blood pressure by 18.6 mmHg after four weeks and 18.1 mmHg after 12 weeks in people with high blood pressure. Diastolic blood pressure dropped by 10.6 mmHg at week four. In addition, AGE improved stool consistency, glycemic parameters, and LDL cholesterol.1*

An earlier analysis of 12 clinical trials involving 553 people with hypertension reported that Aged Garlic Extract lowered systolic blood pressure by an average of 8.3 mmHg and diastolic blood pressure by 5.5 mmHg, which is similar to standard blood pressure medication. The meta-analysis concluded that these changes translated to a 16-40 percent reduction in the risk of suffering from a heart attack or other cardiovascular event.2 *

Another 2025 study in the journal Experimental and Therapeutic Medicine reviewed the therapeutic effects of Aged Garlic Extract (AGE) on atherosclerosis—an artery-narrowing condition affecting up to 75 percent of all Americans over the age of 60. It reported that AGE works on multiple fronts to reduce the risk of this artery-clogging disease. In addition to lowering blood pressure, the actions of AGE include suppressing chronic inflammation, reducing total cholesterol, inhibiting the formation of calcified plaque, and activating endothelial nitric oxide.3 An earlier study documented the ability of AGE to increase arterial elasticity in people with high blood pressure.4 Together these actions may improve endothelial function and reduce the risk of atherosclerosis.*

Immunity

Building a strong immune system is critical for guarding against both seasonal pathogens and chronic, more serious, diseases. A rich source of bioactive compounds, studies show that Aged Garlic Extract supplementation fortifies the immune system by enhancing the function of T-cells and Natural Killer (NK) cells, stimulating key cytokines, and preventing the suppression of the body’s immune response.5 The real-world benefits of these actions was shown in a 2016 clinical trial involving 120 healthy volunteers. Compared to those taking a placebo, the volunteers consuming 2.56 g of AGE daily for 45–90 days experienced improve immune function and a reduction in the severity and duration of colds and flu.6*

More recent research reports that Aged Garlic Extract protects against chronic illness thanks to its antioxidant and anti-inflammatory properties and its ability to modify the gut microbiome. This, in turn, reduces oxidative stress and enhances gut-derived immunity.7  *

Cognition and memory

Aged Garlic Extract also shows promise for cognitive health, primarily through its neuroprotective, antioxidant, and anti-inflammatory properties. Recent research suggests its potential for enhancing global cognition and reducing cardiovascular risk factors associated with dementia. While many studies are preclinical, some emerging human data indicates AGE may improve memory and reduce cognitive decline, particularly in older adults. 8 *

Gut health

Emerging evidence suggests that Aged Garlic Extract, which acts like a prebiotic, improves the gut microbiota by increasing the richness and diversity of beneficial bacteria like Lactobacillus and Clostridia after just three months of supplementation. According to this 2018 randomized, placebo-controlled clinical trial, these changes may also help activate innate immunity in the gut.9 While more human investigation into the impact of AGE on gut health is needed, preclinical research conducted in 2025 has found that it might improve dysmotility in older adults.10 Dysmotility— problems with the muscles in your GI tract that contract to move food through your digestive system—is common in the elderly and may lead to muscle loss (sarcopenia) and frailty.*

Aerobic fitness

It’s no secret that exercise is good for you. In fact, study after study clearly shows that getting regular aerobic exercise can significantly improve your cardiovascular health by boosting something called VO2 max (the maximum amount of oxygen your body can absorb and use during intense exercise and a marker of aerobic fitness).11 Research shows that pairing those aerobic workouts with Aged Garlic Extract can improve your aerobic fitness and performance even more. In a 2025 double-blind, placebo-controlled, randomized study involving 75 middle-aged recreational endurance athletes, supplementing with AGE was found to increase VO2 max and arterial flexibility, while decreasing fatigue and reducing post-workout recovery time. These benefits weren’t seen in those taking the placebo.12 *

Oral health

Periodontal disease—a serious infection that can destroy the gums, ligaments, and bone supporting the teeth—is a common condition affecting up to 60 percent of adults.13 Aged Garlic Extract has been shown to reduce both the incidence and the symptoms of periodontal disease thanks to its antioxidant and anti-inflammatory properties.14 One 2023 study review published in the Journal of Indian Association of Public Health Dentistry found that AGE inhibits the buildup of plaque and improves gum healing.15 *

These studies, along with earlier scientific research, confirms the many benefits authentic Kyolic Aged Garlic Extract provides. These benefits range from improved blood pressure and overall cardiovascular health to immunity, aerobic fitness, and oral health.* Preclinical studies into the impact of Kyolic AGE on brain and gut health are also promising. What’s more, clinical trials show that Kyolic Aged Garlic Extract is extremely safe and well-tolerated in most people, making it ideal for daily use. Of course, it’s always a good idea to check with your healthcare provider before adding any new supplement, especially if you are pregnant, nursing, or taking medication for a chronic illness. Share these studies with your provider and see if they agree that Kyolic Aged Garlic Extract is a good choice to support your wellness journey.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

How Does Stress Affect Your Sleep Quality?

Posted on by Brianna Swyden

When sleep is in short supply or of poor quality, stress hormones rise, emotions run hotter, and everyday problems feel much harder to handle.1

How Stress And Sleep Affect Each Other

Stress and sleep have a two‑way relationship: stress makes it harder to sleep and poor sleep makes stress even worse. Over time this can become a vicious cycle that keeps your body in constant “high alert” mode. Here’s why: When you’re stressed, your body releases cortisol and adrenaline, stress hormones that keep your brain and body wired, and can delay sleep or cause frequent waking. This is why people under pressure often describe feeling tired but too “keyed up” to fall asleep. Not getting enough sleep leaves your body stuck in that alert state, so stress hormones stay elevated and your nervous system never fully powers down. As a result, small hassles can feel like major crises the next day. It can also leave you more vulnerable to getting sick.2

Quality sleep, on the other hand, gives your brain a nightly reset, helping you process stress and return to a calmer baseline. Deep, unbroken sleep acts like an emotional “pressure valve,” lowering next‑day anxiety and tension. Research from UC Berkeley shows that a single sleepless night can raise anxiety levels by up to 30 percent, while deep non‑REM sleep helps restore brain regions that regulate emotions and reduce over‑reactivity.3 This type of slow‑wave sleep is especially important for soothing an anxious or overstressed brain.

Sleep also supports emotional regulation more generally, making it easier to put problems in perspective, think clearly, and cope with everyday challenges. But when sleep is consistently short, mood swings, irritability, and feelings of being overwhelmed become more common.4

How Much Sleep Do You Need?

Most adults need around seven to nine hours of sleep per night for optimal mood, thinking, and stress resilience. Regularly sleeping less than seven hours is linked with higher stress, poorer concentration, and more emotional ups and downs.5 Experts note that getting even an extra hour of sleep can help you feel noticeably happier and better able to handle stressors. Consistent sleep schedules, rather than big swings between weekdays and weekends, also support more stable mood and stress levels.

Health organizations emphasize that sleep is as important as diet and exercise for protecting long‑term health and mental well‑being.6 Treating sleep as a daily non‑negotiable, rather than a luxury, is one of the most effective ways to build everyday stress resilience.

Simple Sleep Habits To Ease Stress

You don’t need a perfect routine to get the stress‑relief benefits from sleep; small, consistent changes can help your body and brain unwind. The goal is to make it easier to fall asleep, stay asleep, and get enough deep, restorative rest most nights.

  • Keep a regular sleep and wake time, even on weekends, to help your internal clock and stress hormones stay in a healthy rhythm.7,8
  • Build a 30–60 minute wind‑down routine away from bright screens, such as reading, stretching, or taking a warm shower, to signal to your body that it is safe to relax.9
  • If your mind races in bed, try writing a brief to‑do list for the next day to offload worries and reduce pre‑sleep mental clutter.9
  • Limit caffeine later in the day and heavy meals or alcohol close to bedtime, since these can interfere with sleep quality and keep your body in a more stressed state.10

For ongoing insomnia, intense anxiety, or persistent stress that doesn’t improve with lifestyle changes, it is wise to talk with a healthcare professional, as targeted therapies like cognitive behavioral therapy for insomnia can significantly improve both sleep and stress.11

Natural Sleepy Time Supplements

Aged garlic extract (AGE). Garlic might not be the first herb you think of when it comes to sleep, but research shows that aging garlic creates a unique extract format, which contains S-allyl-L-cysteine (an antioxidant-rich compound created during the aging process), improves the ability to fall asleep and stay asleep. What’s more, supplementing with AGE reduces feelings of sleepiness upon rising in the morning.12

L-theanine. An amino acid derived from green tea, l-theanine crosses the blood-brain barrier to promote relaxation. Research indicates it decreases the time it takes to fall asleep, enhances sleep efficiency, and improves the overall quality of sleep. L-theanine accomplishes this by boosting levels of brain chemicals like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in regulating mood, emotion, and sleep.13 Studies suggest that supplementing with l-theanine may also help lower stress-related cortisol levels.14

Reishi. Often called the “mushroom of immortality,” reishi is an adaptogenic functional mushroom that helps soothe stress, promote relaxation, and support deeper sleep by improving natural sleep cycles.15  Instead of knocking you out like a sleeping pill, it provides gentle support so that you’re better able to relax and rest naturally. Research published in Scientific Reports reveals that reishi promotes sleep through gut microbiota and serotonin pathways.16 Preliminary research published in the Journal of Ethnopharmacology found that three days of reishi supplementation significantly increased total sleep time and non-rapid eye movement sleep. Researchers observed an increase in levels of tumor necrosis factor alpha (TNF-a), a key substance that plays a role in regulating sleep/wake cycles.17 Other investigations suggest that reishi also decreases the time it takes to fall asleep.18

Valerian root. Native to Europe and Asia, valerian root has a long history of use for insomnia, stress, and anxiety. In one review of 16 studies that appeared in the American Journal of Medicine, 80 percent of patients taking valerian reported improved sleep compared with those taking a placebo.19  A larger meta-analysis of 60 clinical trials involving nearly 7,000 patients concluded that valerian was a safe and effective herb for promoting sleep.20

At the end of the day, getting a good night’s sleep can reset both body and mind, helping stress feel more manageable and life a bit brighter. So tonight, practice healthy sleep habits, take a supplement when needed, and let yourself drift off knowing you’re doing something powerful for your wellbeing—one peaceful night at a time.

Considering a Mushroom Supplement? 10 Questions to Ask

Posted on by Brianna Swyden

What are functional mushrooms?

Unlike culinary or psychedelic mushrooms, functional mushrooms are types of fungi promoted for their health-promoting properties. Rich in bioactive compounds like beta-glucan and terpenes, functional mushrooms can beneficially influence sleep and energy, as well as cognitive and immune health.1

What’s the difference between mushroom mycelium and fruiting bodies?

The mycelium is the hidden, root-like network of threads that forms the main body of the fungus while the fruiting body is the visible mushroom (cap and stem) that emerges to produce spores. But that’s where the connection stops.

Unlike fruiting bodies, mycelium is grown on grain (typically rice or oats) in a laboratory, a process that is faster and cheaper than cultivating true medicinal mushrooms. The resulting grain spawn is commonly referred to as mycelium or mycelium biomass by the companies that sell it as a health product. However, grain spawn is not a genuine medicinal mushroom. That said, mycelium can contain beneficial compounds, but generally in lower concentrations than fruiting bodies. What’s more, mycelium-based supplements often contain leftover grain substrate (starch filler), which can dilute the active ingredients.

Fruiting bodies, on the other hand, are naturally grown under specific environmental conditions. It’s a process that requires more time and is more costly to produce. Fruiting bodies also contain higher concentrations of key medicinal compounds. According to research in the Journal of Food Composition and Analysis, they are a better source of biologically active compounds than mycelium.2 They are also typically purer with more reliable and consistent potency than mycelium. That’s why it’s important to check the Supplement Facts panel on the bottle before you buy to ensure you’re only getting fruiting bodies. Not mycelium. Not a blend of mycelium and fruiting bodies. Not grain biomass. Just authentic fruiting bodies.

Does the supplement contain mushroom powder or extract?

Although mushroom powder does offer some therapeutic value, it’s still less potent than a concentrated extract. This is because the extraction process unlocks important compounds in the mushrooms, making them more bio-available. Look for a supplement that contains “mushroom 8:1 extract” for optimal potency.

Are the mushrooms in the supplement “full spectrum”?

What does full spectrum really mean? It simply means that, if you conducted an in-depth analysis, the fungi in your supplement would provide all of the naturally-occurring nutrients and therapeutic compounds found in organically produced mushrooms. The addition of grain, which is typically found in mycelium—or even some mushroom—supplements, nullifies the claim of full spectrum.

Are the mushrooms organically grown?

Not all of the mushrooms found in dietary supplements are organically grown. Some conventional commercial mushroom producers use pesticides (including fungicides and insecticides) to control pests and diseases.3 However, organic producers avoid synthetic pesticides and fertilizers, relying instead on natural methods. They often test for pesticide residue to ensure compliance as well.4 Check either the Supplement Facts panel or the company website to confirm that the mushrooms in your supplement are certified organic.

Is the manufacturer transparent about where and how the mushrooms are grown and processed?

Reputable brands disclose whether mushrooms are organically grown, where they are farmed, and whether they use hot‑water or alcohol extraction. This transparency, especially when paired with third‑party testing, helps you choose products that are more likely to be pure, potent, and consistent over time.

What specific mushrooms species are included in the supplement?

Mushrooms aren’t a one-size-fits-all ingredient. That’s because different mushroom varieties possess unique properties and provide specific benefits for individual health concerns. For instance, reishi promotes relaxation and supports deeper sleep by improving natural sleep cycles.5 Lion’s mane improves cognition and mood.6 And studies report that turkey tail mushrooms enhance immunity.7 Matching the type of mushroom(s) to your health goals is critical when choosing a supplement.

Does the supplement contain other ingredients?

Mushroom supplements often include other beneficial ingredients, such as Aged Garlic Extract, oregano, zinc, valerian, or aronia berry. The choice of targeted nutrients should further support the stated health goals listed on the label and backed by science.

Is the supplement made in a cGMP-compliant manufacturing facility?

The U.S. Food and Drug Administration (FDA) enforces Current Good Manufacturing Practices (cGMP) to ensure that drugs, dietary supplements, and other regulated products are consistently safe, effective, and meet quality standards by controlling manufacturing processes, facilities, and personnel. cGMP involves rigorous systems for quality management, raw material control, documented procedures, deviation investigation, and reliable testing, ensuring that products are pure, strong, and correctly identified, using up-to-date methods and technology. To confirm that your supplement is of the highest purity and effectiveness, check the bottle or the company’s website to make sure it’s cGMP certified.

What Makes “Mushrooms—the Kyolic Way” Different?

Wakunaga of America—a company rooted in science with more than 50 years of experience providing customers with safe and effective dietary supplements—is the power behind the Kyolic Specialty Series Mushroom+ line of supplements. These supplements are based on organic mushrooms supplied by Nammex, and are carefully selected for their health-promoting properties. Grown in greenhouses and not in a lab, the mushrooms Nammex provides come from farmers who hand-harvest and naturally dry their mushrooms, preserving the active nutrients. The resulting fruiting bodies are then tested for contaminants, exceeding USP standards, and measured for active compounds before being third-party verified for purity, potency and safety.

Kyolic Specialty Series Mushroom+ supplements also contain clinically-proven herbs and nutrients, such as Aged Garlic Extract, L-theanine, or zinc, which further target common health issues like cognition, immunity, and sleep. The result is a line of supplements that provide safe and effective health benefits—everything you want from a functional mushroom supplement, nothing you don’t. No grain biomass, no mycelium, and no added sugar, dairy, gluten, or soy. Just function, not fillers, that you can count on every day.

The Healing Power of Medicinal Mushrooms

Posted on by Brianna Swyden

The Medicinal History of Mushrooms

The medicinal use of mushrooms dates back centuries. Hippocrates promoted these functional fungi as a potent anti-inflammatory as early as 450 BC.1 Mushrooms have also played a significant role in Traditional Chinese Medicine (TCM), often used to treat infections and gastrointestinal problems.2 They’ve also been a mainstay in Ayurvedic medicine, where mushrooms like reishi are used to promote longevity and overall well-being.3

What do these ancient medical systems have in common? They’ve each recognized that different mushrooms possessed different medicinal properties, making them suitable for a variety of specific health issues. For example, lion’s mane has traditionally been used to support cognition while chaga is known for its immune-strengthening properties.

Modern science is finally recognizing what these time-honored healing systems have known for hundreds of years. As a result, a growing number of studies are unearthing the bioactive compounds responsible for medicinal mushroom’s antioxidant, immune-modulating, antiviral, and anti-inflammatory effects.4

Popular Mushrooms and Their Uses

While there are more than 100 different species of medicinal mushrooms, here’s an overview of five of the most popular and widely studied varieties.


Chaga. Packed with antioxidant, anti-inflammatory, antimicrobial, and immune-modulating properties, chaga mushrooms are a rich source of beta-glucan—a polysaccharide that helps calm overactive immune system responses. For instance, according to one analysis of 34 randomized controlled studies, beta glucans helps bolster immune defenses against upper respiratory infections like colds and flu.5 Other studies show that chaga can also tame excess inflammation thanks to a triterpene called betulin.6 What’s more, research shows that chaga stimulates the production of white blood cells that fight off viruses and bacteria.7

 


Cordyceps. One of the most famous mushrooms used in TCM, cordyceps works by regulating the body’s adaptive (specialized) and innate (general) immune response. Research shows that it increases the production of cytokines called interleukins that regulate infection-driven inflammation and fever. It also boosts tumor necrosis factor-α, a pro-inflammatory cytokine that plays a key role in the immune system’s response to infection and injury. Cordyceps also enhances natural killer (NK) cell activity, making them more effective at killing virus-infected cells.8,9 A recent trial of healthy adults found that supplementing with cordyceps increased NK cell activity in all the participants while reducing inflammatory interleukins.10  Another randomized, controlled trial involving 65 people with upper respiratory infections found that those taking cordyceps recovered faster and experienced milder symptoms.11


Lion’s Mane. With its distinctive cascading white tendrils, lion’s mane provides protein, B vitamins, and minerals like potassium, zinc, and manganese, along with various antioxidant and anti‑inflammatory compounds.12 But this mushroom’s main claim to fame is its ability to support cognitive function and mood. In a double-blind randomized placebo-controlled trial of 30 seniors with mild cognitive impairment, supplementing with lion’s mane for 16 weeks resulted in better scores on a cognitive function scale compared with a placebo.13  In another double-blind randomized placebo-controlled trial of 31 healthy adults, all over the age of 50, taking lion’s mane for 12 weeks improved cognitive function based on the Mini Mental State Examination (MMSE).14 Lion’s mane may also help younger people. A 28-day trial of healthy adults, ages 18-45, found that supplementation improved the speed of cognitive performance and helped to reduce mental stress.15

 


Reishi. Often called the “mushroom of immortality,” reishi is perhaps the best-known of all the medicinal mushrooms. Traditionally used for immune enhancement and as an anti-inflammatory, modern research is focusing on its adaptogenic and sleep-inducing capabilities. Findings in the journal Scientific Reports show that reishi shortens the amount of time it takes to fall asleep and prolongs sleep time by increasing neurotransmitters like serotonin via pathways that involve the gut microbiota.16 One small observational study found that taking reishi 30-60 minutes before bedtime improved sleep latency and sleep quality.17 And a pilot clinical trial  involving 48 participants found that supplementing with reishi reduced sleep disturbances while improving the feelings of anxiety and depression.18

 

 

Turkey Tail. Famous for its powerful immune-boosting polysaccharides like beta-glucan, turkey tail mushrooms helps regulate the body’s immune response, making sure it’s not too weak and not too strong, but just enough to ward off pathogens that may lead to illness and disease.19 This goldilocks ability is fortified by an abundance of additional bioactive compounds that possess antioxidant, antimicrobial, antiviral, antifungal, and anti-inflammatory properties. 19,20 Together, these compounds support immune resistance to bacterial and viral threats. This was shown in an Australian study that exposed cells from older adults that had been treated with a turkey tail extract to a variety of viruses, including those causing the common cold and flu.21 A study of 91 women with a Human Papillomavirus (HPV) infection found that 84.9 percent of those treated with a turkey tail-based vaginal gel had a normal pap smear and colposcopy (a test to identify abnormal cells) six months after treatment. This compared to 64.5 percent of those who didn’t use the gel. In addition, 59.6 percent of women treated were completely cleared of the virus compared to 41.9 percent of those who weren’t.22

Fruiting Bodies vs. Mycelium—What’s the Difference?

Many mushroom supplements rely on a mushroom’s mycelium, the underground thread-like network of filaments that are similar to roots. Mycelium is typically grown on grain that contains a high percentage of starch. The problem is, this method dilutes the concentration of beneficial compounds, making it less potent. The fruiting body—which is the visible part of a mushroom—is more concentrated and generally has higher levels of beneficial compounds like beta-glucans, triterpenes, flavonoids, and antioxidants.23 This means that supplements containing mushroom fruiting bodies are considered to provide more concentrated amounts of the beneficial compounds responsible for their medicinal actions.

Why then do many manufacturers opt to use mycelium? Harvesting the actual mushroom fruiting body requires more complex environmental controls and longer cultivation times. This makes it more labor intensive and costly. Mycelium, on the other hand, can be created using industrial processes, making it cheaper and faster to produce. To ensure you’re getting the more potent fruiting bodies, it’s smart to check the “supplement facts” panel on the medicinal mushroom supplement you’re considering.

 

While medicinal mushrooms are one of the hottest ingredients in supplements today, they’re not just the latest trend. Whether you’re looking for immune, cognitive, or sleep support, medicinal mushrooms are an ancient, yet science-backed, solution to help you achieve your health goals naturally.

Your Annual Checkup Checklist

Posted on by Brianna Swyden

Why Annual Checkups Matter

Annual checkups focus on preventive care and testing that helps your doctor detect risk factors and recommend lifestyle changes that can reduce the your chances of developing a chronic illness. Regular visits also help your physician monitor your health over time, establish a baseline for future assessments, and personalize your healthcare based on your unique needs.

Along with the early detection of any impending health concerns, getting yearly checkups might also help you live longer. According to an analysis of seven observational studies that appeared in the journal Preventive Medicine, people who get annual health checkups have a 45 percent lower risk of all-cause mortality.1

Early Detection and Prevention

Many chronic illnesses—think heart disease or type 2 diabetes—have few, if any, symptoms in their early stages. Annual health checkups increase the likelihood of catching problems such as high blood pressure, high cholesterol, and elevated blood sugar before they lead to complications.2 As a result, people who get their annual checkups are significantly more likely to experience much better health outcomes.

The Most Important Tests to Request

Targeted medical tests and screenings are typically a routine part of your annual checkup. They provide your doctor with data that can uncover factors that can increase your risk of future health problems or adjust treatment strategies as necessary. Talk with your healthcare provider about which specific tests and screenings might be appropriate for you based on your age, lifestyle, medications, and existing conditions. Here are some of the most commonly recommended tests:

Blood pressure. High blood pressure can damage your arteries and force your heart to work harder than it normally would. This can lead to serious health problems affecting your heart, brain, and kidneys. High blood pressure can also cause vision problems and sexual dysfunction.3 Here’s how to interpret the results*:

  • Normal: Less than 120 mm Hg systolic and less than 80 mm Hg diastolic
  • Elevated: 120-129 mm Hg systolic and less than 80 mm Hg diastolic
  • Hypertension Stage 1: 130-139 mm Hg systolic and 80-89 mm Hg diastolic
  • Hypertension Stage 2: 140 or higher mm Hg systolic and 90 or higher mm Hg diastolic
  • Hypertensive Crisis: Higher than 180 mm Hg systolic and higher than 120 mm Hg diastolic4

* Systolic blood pressure is the top number. Diastolic blood pressure is the bottom number.

Cholesterol and triglycerides. Elevated cholesterol and triglyceride levels can lead to atherosclerosis, high blood pressure, and an increased risk of heart attack and stroke.5 Because high levels often show no outward symptoms, a blood test is the only way to know your levels and assess your risk. Normal levels are:

  • LDL cholesterol: less than 100 mg/dL
  • HDL cholesterol: more than 40 mg/dL for men and more than 50 mg/dL for women
  • Triglycerides: less than 150 mg/dL
  • Total cholesterol: less than 200 mg/dL6

Blood sugar. Consistently high blood sugar can lead to type 2 diabetes, increasing the risk of cardiovascular disease, high blood pressure, peripheral artery disease, cognitive issues, kidney and vision problems, and sexual dysfunction.7 Blood sugar is measured when you are in a fasted state. Here’s what the results mean:

  • Normal: Less than 100 mg/dL
  • Prediabetes: 100 to 125 mg/dL
  • Diabetes: 126 mg/dL or higher on two separate tests7

Cancer screenings. Catching cancer early can improve the odds of a positive outcome. But common screenings vary according to age and sex. For instance, colon screenings should begin at age 45 for most people.8 The CDC recommends getting a colonoscopy every ten years, while home test kits should be repeated every three years.

Beginning between the ages of 40 and 44, women should start getting annual mammograms.9 Men should begin getting prostate exams around the age of 50 and these should be repeated every two years.10 Your doctor may recommend earlier screening if you have a family history of these types of cancer or are at a higher-than-normal risk.

Vision and hearing assessments (especially useful in older adults). Adults over 50 should have regular vision and hearing screenings, with frequency dependent on individual risk factors—often yearly for vision and every 5 years for hearing until age 64. After the age of 65, people should get their hearing checked at least every 3 years—more often if they notice diminished hearing.11

Dental checkup. Routinely visiting your dentist can help to prevent serious issues by allowing for the early detection and treatment of problems like cavities, gum disease, and oral cancer.12 This is especially important as you age since certain conditions, such as gingivitis, can contribute to systemic health problems if left untreated, including cardiovascular disease and diabetes.13 Most dentists recommend visiting every 6 months.

Don’t Forget to Discuss Supplements

Along with any drugs your doctor may recommend after reviewing your test results, it’s also important to discuss the dietary supplements you may be taking. This is particularly important since some supplements can interact with certain drugs.14 That said, some dietary supplements support good health and may even have a positive effect on key risk factors allowing you to opt for a more natural solution before resorting to medications. For instance, numerous clinical trials have found that Aged Garlic Extract supports cardiovascular health by reducing blood pressure and cholesterol levels already within normal ranges, fostering flexible arteries, and preventing the buildup of calcium deposits that contribute to atherosclerosis.15,16,17,18  And studies show that taking a daily probiotic can support to your gastrointestinal, immune, and metabolic systems.19 Keeping your primary healthcare provider in the loop about the supplements you take can help them tailor your treatment plan for the best possible health outcomes.

Scheduling an annual health checkup is one of the most effective ways to catch problems early and take control of your future health. Plus, partnering with your doctor and staying up to date with key screenings can empower you to make changes that can help you live a longer, healthier life.

Podcast – Aged Garlic Extract’s Impact on Periodontal and Cardiovascular Health

Posted on by Brianna Swyden

Clinical Pharmacist, Author, Board-Certified Clinical Nutritionist, and Health Expert Jim LaValle details the many health benefits of aged garlic extract, particularly its impact on periodontal disease. He reveals exciting new research findings that show Kyolic Aged Garlic Extract supplements can significantly reduce periodontal pocket depth — a key indicator of gingivitis and periodontal disease progression. He also highlights the role of aged garlic extract in reducing inflammation and improving gum health, which in turn has significant implications for cardiovascular and cognitive health. The conversation also touches on various formulations of aged garlic extract available from Kyolic, the importance of integrative approaches to health and wellness, and updates on the latest trends in anti-aging medicine, including peptides and GLP-1 agonists.

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.

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!