Author: Brianna Swyden

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.

Podcast – What You Need to Know for a Healthy Heart

Posted on by Brianna Swyden

Comprehensive Cardiovascular Health and Prevention with Jim LaValle: In this episode of the Intelligent Medicine Podcast, Jim LaValle, a clinical pharmacist and heart health expert discusses various aspects of cardiovascular health in honor of Heart Health Month. The discussion covers risk factors for heart disease, including metabolic health markers and lifestyle influences. They examine the pros and cons of statins, their impact on brain health, and the role of natural supplements like Kyolic Aged Garlic Extract in cardiovascular prevention. Specific criteria for an ideal cardiovascular risk assessment are provided, and practical advice on exercise and maintaining a balanced diet is shared.

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.

Effective Ways to Boost Your Exercise Performance

Posted on by Brianna Swyden

What is VO2 max?

VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. And it’s the best measurement of cardiorespiratory fitness, reflecting how efficiently your heart and lungs deliver oxygen to your working muscles. VO2 max also tells you how well your muscles can use that oxygen to generate energy.

The best way to measure your VO2 max is in a laboratory setting. A tightly fitted mask or breathing snorkel is worn and connects to a bulky oxygen reading machine as the athlete exercises at full effort while working out on a treadmill, stationary bike, or rowing machine.

This machine then calculates your VO2 max based on oxygen delivery (air exchange in the lungs, pumping power of your heart, and arterial blood flow to your muscles) and also oxygen demand by the tissues in your body.

Mitochondria—those little energy factories found in every one of your cells—are a major factor in the oxygen delivery portion of VO2 max (mitochondria power the heart) and in the oxygen demand (how many mitochondria are in the muscles). In less conditioned athletes, VO2 max tends to be mostly limited by oxygen demand (less muscle mass and fewer mitochondria in untrained people). Elite athletes, on the other hand, have more muscle mass and considerably more mitochondria. So, while you can use this test to see how efficiently your body uses oxygen while you exercise, VO2 max is actually an estimate of your mitochondrial density.2

Having your VO2 max tested in a lab is the most accurate way to assess your fitness level, but it does come at a cost. Depending on your area and the facilities available, expect to spend anywhere from $100 to $250.3 However, you can also do a DIY test called the Cooper test, that can give you a good idea of where you stand fitness-wise. Also known as the 12-minute run test, the Cooper test is designed to estimate a person’s cardiovascular endurance and VO2 max. It involves running or walking as far as possible in 12 minutes. The distance covered is then used to estimate an individual’s aerobic fitness level.4

To complete a Cooper test, you should walk or run, without interruptions, for 12 minutes. You can do this on either a treadmill or running track, and you should aim to keep the same pace throughout the test. After 12 minutes, note the total distance you’ve covered. To calculate VO2 max from the distance covered in 12 minutes, enter your distance in meters (D) into the following formula: VO2 max = (D – 504)/ 45. If that feels a bit too complicated, you can simply use an online calculator like this one that gives you the option to use kilometers or miles.

What the Numbers Mean

Here are two charts that can help you figure out your cardiorespiratory fitness levels base on your VO2 max results—one for men and one for women—and your age.5

MEN Age
FITNESS LEVEL 13-19 20-29 30-39 40-49 50-59
Very weak < 2090 < 1960 < 1900 < 1830 < 1660
Weak 2090-2200 1960-2110 1900-2090 1830-1990 1660-1870
Average 2210-2510 2120-2400 2100-2400 2000-2240 1880-2090
Good 2520-2770 2410-2640 2410-2510 2250-2460 2100-2320
Excellent > 2780 > 2650 > 2520 > 2470 > 2330

 

WOMEN Age
FITNESS LEVEL 13-19 20-29 30-39 40-49 50-59
Very weak < 1610 < 1550 < 1510 < 1420 < 1350
Weak 1610-1900 1550-1790 1510-1690 1420-1580 1350-1500
Average 1910-2080 1800-1970 1700-1960 1590-1790 1510-1690
Good 2090-2300 1980-2160 1970-2080 1880-2000 1700-1900
Excellent 2310-2430 > 2170 > 2090 > 2010 > 1910

 

How to Improve Your VO2 max

If your VO2 max or Cooper test results could be better, don’t despair. You can improve your cardiorespiratory fitness with training. Focus on regular aerobic exercise, particularly

high-intensity interval training (HIIT), as well as endurance training. HIIT involves short bursts of intense exercise followed by brief recovery periods, while endurance training involves consistently pushing your endurance limits. Switching up your workouts by incorporating different types of aerobic activities (e.g., running, cycling, swimming) can help prevent plateaus and keep your body challenged.

Maintaining a healthy weight can indirectly improve your VO2 max as well, but it’s important to distinguish between gains due to training and those solely from weight loss, according to Harvard Health. And don’t forget to prioritize your recovery through adequate sleep.

Consider Supplementing

There are a number of supplements reputed to enhance exercise performance, however few have rigorous clinical evidence supporting their effectiveness. That said, there are several that studies suggest may improve VO2 max. Here are three with scientific credibility that you may want to consider adding to your workout routine.

Aged Garlic Extract (AGE) was recently shown to provide long-term performance benefits for the long distance athlete. In a double-blind, parallel, randomized study involving 75 middle-aged endurance athletes, AGE was found to boost VO2 max, increase arterial flexibility and aerobic power, decrease fatigue, and reduce post-workout recovery time. These benefits weren’t seen in those taking the placebo. The participants taking AGE also had a lower risk of cardiovascular disease compared to those in the placebo group.6

Earlier research found that AGE improves blood pressure and arterial stiffness, effectively “rejuvenating” the arteries that carry nutrient- and oxygen-rich blood to all the tissues and organs in the body, including muscles, thanks to its active compound S-allylcysteine (SAC).7 SAC is formed by the enzymatic conversion of gamma-glutamyl-S-allylcysteine (GSAC) when garlic undergoes the aging process. The result is a powerful antioxidant and anti-inflammatory compound that provides a variety of heart healthy benefits that can improve your fitness level and exercise capacity.

Ashwagandha is a popular adaptogen that some studies suggest can enhance VO2 max. During one meta-analysis, a group of Spanish researchers systematically reviewed nine studies and concluded that a daily dose of ashwagandha improved VO2 max in both athletes and healthy non-athletic people.8  This calming herb has also been found to enhance muscle strength and coordination as well as cardiorespiratory endurance.9

Rhodiola is another adaptogen that may help increase exercise performance. Research suggests that rhodiola can increase physical performance and endurance in professional athletes while helping to build new muscle tissue.10 There’s also some evidence that, when taken 60 minutes before a workout, rhodiola may improve time to exhaustion and time trial performance, which could indirectly impact VO2 max.11

If you’re an endurance athlete looking to up your game, knowing your VO2 max can provide an excellent tool to track your progress. If your VO2 max and cardiorespiratory fitness could use a boost, try focusing on HIIT and endurance workouts, maintaining a healthy weight and getting a sufficient amount of sleep. You can also take your performance to the next level with clinically proven supplements like aged garlic extract.

Stop the Bloat with Probiotics

Posted on by Brianna Swyden

Bloating is so problematic that nearly 18 percent of adults experience bloating at least once per week.1 What’s more, bloating can cause significant discomfort and even impact quality of life.2

What Triggers Bloating?

The most common underlying cause of bloating is an imbalance in gut bacteria that results in the buildup of gas in the stomach or intestines.3 This can be a result of ingesting carbonated beverages, dairy, wheat, or high-fiber foods like beans and cruciferous veggies like cauliflower or cabbage.4,5 Swallowing air while eating or chewing gum can also trigger bloating.6  Other, less common, causes include constipation, food intolerances, stomach infections, or functional gastrointestinal disorders like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).7,8,9

Symptoms can include:

  • Burping
  • Passing gas
  • Pain, cramps, or a knotted feeling in your abdomen
  • Nausea
  • An observable increase in the size of your abdomen (distension)9

How Probiotics Help Banish Bloat

Supporting a diverse and balanced gut microbiome with probiotics can reduce both chronic and occasional bloating. In one study review, an international team of researchers concluded that supplementing with a multi-strain probiotic could help relieve abdominal bloating and pain.10  Another review, this one conducted at the Mayo Clinic’s Division of Gastroenterology and Hepatology in Jacksonville, Florida, found that taking probiotics lessened bloating by modifying the gut microbiome.11

In a randomized double-blind study, 108 IBS patients with chronic abdominal bloating were assigned to take either a multi-strain probiotic or a placebo twice a day for four weeks. One week prior to the start of the study, and each day during the study, the participants recorded their abdominal symptoms. At the end of the study, 85 percent of the probiotic group reported satisfactory relief of their abdominal bloating compared with just 47 percent of those in the placebo group.12

While all of these studies have found that probiotics are a safe and effective treatment for bloating, it’s important to note that you might experience bloating when you first begin taking a new probiotic. This is because your gut temporarily increases gas production as it adjusts to the introduction of new bacteria. The good news is that this uptick in gas production typically subsides after a few days. What’s more, you can minimize the odds of this initial bloat by starting with a low dose of probiotics and gradually increasing the amount you take over the course of a week or two. It’s also smart to choose a probiotic that contains strains known to be effective for bloating, such as B. bifidum, B. breve, B. infantis, B. longum, L. acidophilus, and L. plantarum.13 And finally, consider taking a probiotic with prebiotics. Prebiotics feed your beneficial bacteria and reduce gas production over time.14

Other Strategies to Reduce Bloating

In addition to supplementing with probiotics, these tips can help reduce or even prevent bloating:

  • Avoid alcohol and carbonated beverages.
  • Drink more water.
  • Eat smaller, more frequent meals.
  • Focus on dietary fiber, especially if you have constipation.
  • Get more exercise.
  • Keep a food journal to help you identify bloat-promoting foods.
  • Limit caffeine.
  • Reduce your consumption of spicy, fatty, or processed foods.
  • Take a pass on candy, gum, or other foods containing sweeteners ending in “-ol,” such as erythritol, mannitol, sorbitol, or xylitol.15

If bloating is still a problem, consider trying a low-FODMAP diet. This dietary approach restricts the intake of fermentable carbohydrates known as FODMAPs. Studies show that avoiding foods that can easily ferment in the gut can reduce bloating by as much as 82 percent.16  Easily fermentable (high FODMAP) foods include beans, cruciferous veggies, garlic, onions, and wheat. According to research, omitting high FODMAP foods may be especially helpful for those who suffer from IBS-related bloating.17

Bloating is a common and potentially distressing problem. Fortunately, adding a probiotic to your daily supplement routine and adopting these lifestyle tips can help to alleviate occasional bloat and gas. But if you find that you’re experiencing bloating, gas, abdominal pain, or constipation on a frequent basis, consider talking with your healthcare provider as these symptoms may point to a more serious health problem.

Keep Calm with Ashwagandha

Posted on by Brianna Swyden

The 411 on Ashwagandha

Also known as Indian ginseng, ashwagandha is an adaptogen (herbs that help your body deal with stress, anxiety, and fatigue) with a long history of use. Native to India and Southeast Asia, ashwagandha is derived from the roots of the Withania somnifea plant. 1

Ashwagandha improves the body’s resistance to chronic stress thanks to special plant chemicals known as withanolides. Withanolides serve as important hormone precursors that morph into usable human hormones when needed. Because of this ability, ashwagandha can modulate the way hormones function during times of stress, helping to keep the body in balance.2

Science Says

In a recent review of nine randomized, placebo-controlled clinical trials involving 558 people, researchers found that supplementing with ashwagandha significantly reduced the feelings of stress, it also reduced cortisol levels.3 Here’s why that matters: When cortisol becomes chronically elevated as part of the body’s stress response, it can lead to anxiety, depression, compromised immunity, high blood pressure, and weight gain.4,5

Another systematic review took a look at seven studies investigating ashwagandha’s ability to treat chronic stress and anxiety. A total of 491 adults were randomized to take ashwagandha or placebo for six to eight weeks. Overall, the studies found that ashwagandha significantly lessened both stress and anxiety levels, reduced sleeplessness and fatigue, and decreased serum cortisol levels when compared with placebo.6

Earlier research also shows strong evidence of ashwagandha’s stress-busting abilities. For instance, a 2012 randomized, double-blind trial of 64 volunteers with a history of frequent stress reported significant benefits in those taking the herb. Each participant was given either ashwagandha or a placebo. After 60 days, stress surveys in those taking ashwagandha indicated an average 76 percent drop in the physical symptoms of stress, a 69 percent reduction in stress-related insomnia, 68 percent less social dysfunction, and a 79 percent improvement in depression. Cortisol levels also fell significantly. Those in the placebo group experienced only negligible improvement.7

Bonus Benefits

For anyone experiencing chronic stress, insomnia and brain fog are no strangers. Stress activates something called the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response by releasing hormones like cortisol that can negatively affect your ability to fall asleep or stay asleep.8 But studies show that, thanks to ashwagandha’s ability to tame stress, the herb can improve insomnia and sleep quality.9,10

Stress, or more accurately high cortisol levels, can also interfere with brain function, impairing memory, concentration, and cognitive processing.11 Fortunately, researchers from Texas A&M University and the University of Wisconsin have found that taking ashwagandha for just 30 days improves cognitive flexibility, visual memory, reaction time, psychomotor speed, executive functioning, and a person’s stress response.12

Other studies suggest that ashwagandha also decreases inflammation, acts as an antioxidant, and may have the potential to increase muscle mass and strength.13,14,15  If that wasn’t enough, this multitasking herb might also raise testosterone levels and improve male fertility.16

What to Look For

When choosing an ashwagandha supplement, look for a standardized full-spectrum bioavailable product that contains the roots of the Withania somnifea plant, not the leaves. The roots contain the highest concentrations of withanolides. What’s more, the roots have been more extensively researched.17 It’s also wise to choose a supplement from a trusted company based on scientific research.

Safety Considerations

Ashwagandha is considered safe for most people. That said, avoid supplementation if you’re pregnant or breast-feeding. And because the herb may interact with certain medications, always check with your healthcare provider before use.18

When life gets crazy, it’s a good idea to take a deep breath and reach for herbal help to tame those stressful feelings. Ashwagandha has a proven track record of easing the symptoms of stress, improving sleep, and helping you stay sharp, even when life becomes challenging.

CoQ10 for a Healthier Heart

Posted on by Brianna Swyden

Coenzyme Q10, more commonly known as CoQ10, is a fat-soluble, energy-producing micronutrient that’s found in nearly all of your tissues, with some of the greatest concentrations found in your heart.1 And that matters because this hard-working organ needs lots of energy to function at its best.

CoQ10 Loves Your Heart

Research suggests that CoQ10 acts like a valentine for your heart. It improves heart function, reduces the risk of heart disease, and helps manage conditions like congestive heart failure by warding off oxidative stress and supporting energy production within heart cells.2 

This multi-talented molecule neutralizes harmful free radicals by contributing an electron to damaged molecules that are missing one (normal molecules have two electrons).3 This, in turn, helps to prevent oxidative damage and inflammation—two factors that contribute to the development of atherosclerosis.4

This powerful antioxidant also helps to generate energy inside your mitochondria (structures inside your cells that act like little energy factories) by making another antioxidant called adenosine triphosphosphate (ATP). ATP is the primary energy source for the heart. In fact, some experts have even dubbed CoQ10 “the body’s spark plug.” The production of ATP directly impacts the heart’s ability to effectively pump blood and maintain adequate cardiac output. If ATP levels drop, so does your heart’s ability to contract properly. That can lead to reduced cardiac output and ultimately contribute to heart failure.5

Lagging Levels

 Although CoQ10 is vital to a healthy cardiovascular system, the body’s production of this critical molecule naturally falls as we age. And that can increase oxidative stress in those over age 60.6   Another common reason for low levels is the use of statin drugs. This happens because these cholesterol-lowering medications decrease LDL cholesterol levels, which is the main transporter of CoQ10 in the blood.7  Whether you’re taking a statin or are simply growing older, low levels can have a significant impact on your cardiovascular system. Indeed, three out of four patients with heart diseases have subpar CoQ10. 2  Fortunately, supplementing with CoQ10 can help restore your levels.

What the Science Says

 How effective are CoQ10 supplements for cardiovascular health?  Multiple studies show that supplementation can help those with congestive heart failure, especially when paired with conventional treatment. In an Italian study of more than 2,600 people with heart failure, adding a daily dose of CoQ10 to their standard treatment significantly improved symptoms like swelling and heart palpitations.8 And a review of 14 randomized clinical trials involving 2,149 heart failure patients also found that those taking CoQ10 had less chance of dying prematurely. They also had a higher tolerance for exercise compared to the participants taking a placebo.9 That’s a big deal since regular exercise is one of the most effective ways to support a healthy heart.

CoQ10 has also been found to promote healthier blood pressure, due largely to its antioxidant activity. It’s so effective that one randomized, double-blind, placebo-controlled study conducted by the Department of Veterans Affairs found that supplementing with CoQ10 for three months effectively reduced systolic blood pressure.10 Australian researchers noted even better results after reviewing 12 clinical trials of people with hypertension. In their analysis, they found that supplementing with CoQ10 lowered systolic blood pressure by as much as 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without any significant side effects.11

Better Together

As good as CoQ10 is on its own, it’s even better when taken with Aged Garlic Extract (AGE). This dynamic duo has been shown to reduce inflammation, improve vascular elasticity and endothelial function, and help prevent the progression of coronary atherosclerosis. In one groundbreaking study conducted at the Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center, researchers looked at a group of 65 firefighters who were at an elevated risk of cardiovascular disease. Firefighters, who work in a highly stressful environment, have triple the risk of having a heart attack or other adverse cardiovascular event compared to the general population.

All of the firefighters underwent testing to determine their risk by measuring pulse-wave velocity (which evaluates the elasticity of arteries) and digital thermal monitoring (which measures endothelial function). The researchers also took an earlier study into account that measured each firefighters’ plaque buildup and the amount of calcium deposits in their coronary arteries, as well as systemic inflammation—all factors that can increase the risk of heart attack.

Once their risk factors were determined, the firefighters were randomly assigned to either a daily supplement containing AGE and CoQ10 or a placebo. After one year, the researchers found that, compared to the placebo, the AGE/CoQ10 combo improved both vascular elasticity and endothelial function. That, in turn, helped lower the odds of future plaque buildup and reduced the firefighter’s risk of a future heart attack or stroke.12,13

Fortunately, you don’t need to have a high-pressure job like firefighting to benefit from AGE and CoQ10. If you’re at an increased risk of atherosclerosis, heart failure, or high blood pressure—or if you’re taking a statin drug—supplementing with these two powerhouse nutrients can help your entire cardiovascular system keep the beat for a lifetime.

Exercise for Heart Health

Posted on by Brianna Swyden

Engaging in regular exercise is the best way to support cardiovascular fitness and reduce the risk of a future heart attack or stroke. The problem is, only about 22 percent of Americans get the recommended amount of exercise each week. Living a sedentary lifestyle can increase the risk of high blood pressure by 30 to 50 percent and is a significant risk factor for all forms of cardiovascular disease.1 In fact, inactivity is just as harmful to your cardiovascular system as smoking.2 But adding exercise to your daily routine can reduce or even prevent these risk factors.

How Exercise Benefits Your Cardiovascular System

Regular exercise can have a huge impact on your overall cardiovascular health. It can help protect against that first heart attack or stroke, reduce the risk of having another cardiac event, and even help patients recover from coronary surgery. 1 More specifically, exercise can:

Measuring Your Cardiovascular Fitness

One of the best ways to assess your cardiovascular fitness is by measuring VO2max (volume-maximal-oxygen-consumption).6 Technically, VO2max refers to the maximum amount of oxygen that a person can utilize during intense exercise. To put it in simpler terms, VO2 max shows how well your heart pushes blood to your muscles and how efficiently your muscles can use  that oxygen to power your workout.

You can find out your VO2 max number by performing a cardiopulmonary exercise test at your doctor’s office or an exercise medicine lab. Typically, you’ll wear a mask over your face to record your oxygen consumption and carbon dioxide production while running on a treadmill, riding a bike, or doing some other form of cardiovascular task. While that can give you an accurate reading, insurance likely won’t cover a VO2 max test. However, some fitness trackers can estimate your VO2 max to give you an idea of how fit you are.

The Best Types of Exercise for Your Heart

Being physically active is one of the best ways to improve your cardiovascular health and your VO2 max. In fact, regular exercise is one of the most effective ways to strengthen the heart muscle and improve your entire cardiovascular system. But what kind of exercise is best for your heart? Studies show that a combination of aerobic exercise and strength training is the most effective way to improve your overall cardiovascular health.7,8

Aerobic exercise is defined as any exercise that increases your heart rate and your breathing rate while using your large muscle groups in a rhythmic and repetitive way. Examples of aerobic exercise include cycling, dancing, hiking, jogging, swimming, and walking. Often called “cardio,” aerobic exercise can help improve your heart health, burn fat, and increase your stamina and strength. It can also reduce your risk of high blood pressure, diabetes, stroke, obesity, and heart disease.9,10

Strength training, on the other hand, improves blood pressure, cholesterol, blood sugar, and body composition—and it’s especially beneficial for older adults. As a bonus, it also has a positive effect on non-traditional cardiovascular risk factors like cardiorespiratory fitness, endothelial function, and well-being.11 Examples include working out with free weights, weight machines, resistance bands, or your own body weight (think push-ups, squats, and lunges).

Combining strength training with aerobic exercise may offer more benefit in reducing certain cardiovascular disease risk factors, such as obesity, diabetes, and high cholesterol, compared to resistance training or aerobic training alone. 8

How Much Exercise is Enough?

According to the Centers for Disease Control and Prevention, adults should get a minimum of 150 minutes of aerobic exercise plus two non-consecutive days of strength training per week.12 But new evidence published in the journal Circulation shows that doubling or even quadrupling the minimum amount the guidelines suggest confer even more health benefits. This study, which analyzed 116,221 adults, found that those who exercised two to four times more than the minimum recommendation lowered their risk of dying from any cause by 31 percent, up from just 21 percent for those meeting the minimum. And those who exercised more were also as much as 33 percent less likely to die from cardiovascular disease compared to 25 percent among those in the minimal exercise group.13

If getting even the minimal recommended amount of exercise feels daunting, take heart. Using an app to gamify your workouts, taking a group exercise class, or recruiting an exercise buddy can help you stay motivated. And don’t forget your everyday activities! Cleaning, gardening, washing the car, or chasing after the kids also count as exercise.

Stack These Heart Healthy Habits on Top of Your Workouts

Maximize the benefits of exercise with a few healthy lifestyle hacks. Indeed, the following changes are proven to boost heart health, especially when paired with regular workouts.

Level up your food choices. Research shows that a diet high in ultra-processed food, especially sugary drinks, and processed meats like hot dogs and lunch meat, increase the risk of cardiovascular disease.14 Trade in these unhealthy foods for a Mediterranean-style diet rich in fruits, vegetables, fish, nuts, whole grains, and healthy fats like extra virgin olive oil.15

Get a handle on stress. Exercise itself can help lower stress. Adding relaxation activities like meditation or yoga can help you chill out even more and that can have a beneficial effect on your cardiovascular system.16

Up your antioxidants. Science has confirmed that antioxidants lower oxidative stress during exercise and improve post-exercise recovery.17 This matters because oxidative stress can trigger inflammation, encourage the development of atherosclerosis, set the stage for high blood pressure, contribute to cardiac remodeling, and delay post-workout recovery. But not all antioxidants have the same heart healthy benefits. Emerging evidence suggests that antioxidant-rich Aged Garlic Extract (AGE) not only reduces oxidative stress, it also lowers blood pressure, and improves cholesterol, arterial stiffness, and aerobic fitness in middle-aged recreational athletes.18,19 Other research suggests that supplementing with AGE can lessen fatigue and foster faster recovery after a workout.20

Adding exercise to your daily routine is among the very best ways to maintain and improve  a healthy cardiovascular system. As a bonus, engaging in regular physical activity—whether in the gym, in nature, or around the house—can keep you strong, energized, and active for a lifetime.

Rediscover Your Joy! 10 Ways to Support Your Mental Health

Posted on by Brianna Swyden

How Stress and Anxiety Affect Your Mind and Body

According to the National Centers for Health Statistics, one in five Americans feel anxious or chronically stressed. And 1 in 10 are living with depression.1 Dealing with these ongoing feelings of stress and anxiety can have real health consequences. In fact, the long-term activation of the body’s stress response system and exposure to high levels of cortisol can disrupt almost all the body’s processes. This puts you at higher risk of many health problems, including:

5 Ways to Foster A Healthier State of Mind

 In many cases, simple lifestyle changes can ease stress, reduce anxious feelings, and help you rediscover your calm. Here are five ways to support your mental health.

Avoid ultra-processed foods. These nutritionally-bankrupt foods (some like deli meat, canned soups, and flavored yogurt might surprise you) are high in sugar, salt, and additives like artificial colors and flavors, emulsifiers, preservatives, and chemical sweeteners. One meta-analysis out of Australia found that people who routinely ate ultra-processed foods experienced higher levels of anxiety and depression.4 Another study involving 1,270 people linked high ultra-processed food consumption with higher stress levels.5 Trade out these unhealthy food for meals and snacks centered around nutrient-rich lean protein, whole grains, and fruits and veggies.

Cultivate community. Strong social connections can act as a buffer against stress. Studies show that positive social interactions can lead to the release of oxytocin, a hormone association with relaxation and stress reduction.6  While broadening your social circle may seem challenging, volunteering, joining a meetup group, or taking a class can be a fun way to meet people who share your interests.

Get active! Studies report that regular exercise can reduce anxiety.7 Just 30 minutes of walking every day can boost your mood and improve your health. Even small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

Prioritize sleep. Lack of sleep can contribute to anxiety and depression. However, British researchers have found that improving your sleep quality can go a long way toward improving your mental health.8 If you find yourself tossing and turning or staring at the ceiling at 3 a.m., try turning off all electronics an hour before bedtime and making sure your bedroom is dark, cool, and quiet.

Start a gratitude journal. When you’re stressed or anxious, it can be hard to keep things in perspective. That’s where a gratitude journal can help. A 2023 study review found that keeping a gratitude journal reduced feelings of anxiety and depression while improving mood.9 To experience these benefits, simply take a few minutes daily to jot down at least three things your grateful for.

Try Supportive Supplements

Certain herbs and nutrients can support mental health and reduce the feelings of anxiety and stress. Here are four of the most well-researched:

Ashwagandha is rich in phytochemicals, including withanolides, which have been credited with this herb’s mental health benefits. A 2021 systematic review found that ashwagandha significantly reduced stress and anxiety levels, lessened sleeplessness and fatigue, and decreased serum cortisol levels when compared with placebo.10 In another study, 60 college students were randomized to take an ashwagandha root extract or a placebo for 30 days. Those taking the supplement reported increased well-being, including a sense of calm; improved energy levels; heightened mental clarity; and enhanced sleep quality. The ashwagandha group was also more likely to describe their stress as manageable compared with those taking placebo.11 Look for a standardized full-spectrum form of the herb for best results.

L-Theanine is an amino acid found in green tea that reduces the physiological response to stress. In the brain, L- increases dopamine, sero­tonin, and the inhibitory neurotransmitter glycine. It also raises GABA levels. Studies show that l-theanine induces alpha brain wave activity in a dose-dependent manner, which makes people feel more relaxed without making them sleepy.12 To get this amino acid’s full calming benefits, opt for a supplement produced via enzymatic fermentation, which ensures a 100 percent pure L-isomer-theanine.

Magnesium is the fourth most abundant mineral in the human body. Yet it’s readily depleted in the face of chronic stress. Going through a stressful period with­out sufficient magnesium can set up a deficit that, if not corrected, can linger, causing more stress that depletes even more magnesium from your system.13 While loading up on magnesium-rich foods, avoiding ultra-processed foods, and learning to identify and manage your stress triggers can help to preserve your magnesium status, it’s also important to supplement with this critical mineral. For optimal absorption, check the label to ensure you’re getting a combination of magnesium citrate and magnesium oxide.

Vitamin B-6 is one of the essential B vitamins. Research suggests that B-6 can significantly modulate serotonin and GABA production.14 GABA is a chemical messenger and inhibitory neurotransmitter found in the brain. It helps calm the nervous system by blocking certain impulses between nerve cells, immediately slowing down brain activity. This, in turn, has a calming effect that can help relieve stress and anxiety. Just be sure to choose the active form of vitamin B-6, listed on labels as pyridoxal-5-phosphate (P5P).

Seek Help

While the above DIY strategies can be helpful, sometimes it’s just not enough. That’s when therapy can help. Professional therapy—especially Cognitive Behavioral Therapy—has been shown to provide positive, lasting results, particularly for those with an anxiety disorder.15 If you are chronically stressed, anxious, or depressed, consider seeking help from a qualified in-person therapist or from online therapy such as Better Help or Talkspace.

Remember, mental health issues do not define you, and you can regain your balance and happiness. Taking steps today can help you create a happier, healthier tomorrow.

Digestive Enzymes Plus Probiotics: The Dynamic Duo for Digestive Nirvana

Posted on by Brianna Swyden

The Enzyme Connection

Enzymes are specialized proteins that play a key role in every single function that occurs in the human body. In fact, enzymes are involved in at least 4,000 biochemical reactions essential to life—and about half of these reactions involve digestion.1

The human body produces its own supply of digestive enzymes via the pancreas, stomach, and small intestine. The pancreas is the primary producer of digestive enzymes, secreting about eight ounces of critical enzymes each day, and each works in its own specific way.2  Enzymes produced by the pancreas include:

  • Amylase, which breaks down complex carbohydrates.
  • Lipase, which breaks down fats.
  • Protease, which breaks down proteins.3

Another common enzyme—lactase—breaks down the lactose in dairy. Unlike the other major digestive enzymes, it is made in the small intestine.4

Because each type of digestive enzyme has a specific job, having the right enzyme is like having the right key to open a specific lock. Without the right keys to process the foods we eat, complete digestion simply can’t occur—and that can leave you feeling gassy, bloated, and suffering from post-meal indigestion.5 Over time, a chronic lack of digestive enzymes may lead to nutritional deficiencies and more serious health problems.6

Are Your Enzymes MIA?

In a perfect world, your body would make all the enzymes it needs for optimal digestion. But as we age, the production of digestive enzymes slows down.7 Adding insult to injury, many lifestyle factors can also interfere with your body’s ability to make sufficient amounts of enzymes to break down the foods you eat. The most common include:

  • Alcohol overuse
  • Diet high in ultra-processed foods
  • High caloric intake
  • Micronutrient deficiency
  • Not consuming enough dietary protein
  • Smoking
  • Too little or too much exercise 6

A short supply of digestive enzymes can show up in a variety of ways. Some symptoms, like bloating, gas, and the feeling of fullness after only a few bites, may seem like minor inconveniences—unless they become chronic. Other symptoms, like abdominal pain, constipation, diarrhea, or food sensitivities, can signal more serious digestive issues. 6  Fortunately, you can fortify your body’s natural enzyme production with supplements.

Supplement Your Natural Enzymes

Supplemental enzymes can support the digestive process in the same way as those produced by your own body. When taken with food, digestive enzymes provide the body with what it requires so that the pancreas doesn’t need to work as hard to produce its own enzymes. This puts less demand on the digestive system, enabling it to better break down the foods we eat. New findings published in Frontiers in Nutrition report that supplementing with dietary enzymes can speed up the breakdown of a complex meal, like that cheeseburger you ate for lunch, and facilitate greater nutrient absorption. In addition, supplemental enzymes may reduce the odds of developing food sensitivities.8  New evidence that appeared in the journal Heliyon also suggests that supplemental enzymes can make your body’s own enzymes more effective.9

Supplementing with digestive enzymes can also help to ease abdominal pain or discomfort common in those with irritable bowl syndrome (IBS). In one study in the journal Biomedicine & Pharmacotherapy, 120 people with functional dyspepsia were randomized to receive either a daily dose of digestive enzymes or a placebo for two months. By the end of the study, those taking the enzymes experienced less pain plus an improvement in sleep and quality of life.10

To get the most out of a digestive enzyme supplement, look for one that contains the major enzymes—amylase, lipase, protease, and lactase—to ensure the complete breakdown and digestion of proteins, fats, carbohydrates, and dairy. It’s also smart to choose a supplement that is backed by clinical research.

When you take digestive enzymes matters, too. Unless otherwise noted, always take digestive enzymes right before eating. This ensures that the enzymes are ready to go to work as soon as food enters your stomach.

Add In a Probiotic

Research suggests that supplementing with digestive enzymes can also benefit your microbiome. One 2018 study found that routinely taking an enzyme supplement encourages the colonization of beneficial bacteria in the gut.11 But probiotics also benefit your digestive enzymes. Some probiotic bacteria produce enzymes that help digest food. What’s more, probiotics can improve the balance of the microbes in the gut, and that can improve enzyme activity.12  For overall health, look for a probiotic supplement that provides a variety of Lactobacillus and Bifidobacterium bacteria proven to promote digestive health and a strong immune system.

What about CFUs (Colony Forming Units)? When it comes to probiotics, most manufacturers maintain that more is better. In fact, it isn’t uncommon for supplements to contain 2 to 50 billion organisms in each dose. These bacteria are listed on nutrition labels as either the CFU count or simply as the number of cells the product contains. But, regardless of the number of bacteria listed on the labels, what really matters is viability.

Unfortunately, not all probiotic manufacturers guarantee that the bacteria in their products are live and viable through the expiration date. Without this type of assurance, it’s hard to tell exactly how many bacteria cells, if any, are alive when you swallow your supplement. It’s also important to make sure your supplement is resistant to stomach acid. This will ensure that the bacteria survives the journey through the stomach and are still viable when it arrives in the small intestines.

Pairing digestive enzymes with a probiotic supplement can help to optimize digestion and your overall gut health. One easy way to do this is with a combination supplement that provides an array of digestive enzymes and shelf-stable probiotics in one convenient capsule. Combined with a nutritious whole foods diet, this type of supplement can improve your digestion and support a healthy microbiome to help you achieve true belly bliss.