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Fasting for Beginners

Fasting is the process of abstaining from all food, and by activating different aspects of human biology, fasting is an incredible healing tool that can be used to reduce inflammation throughout the body, lose weight, heal the gut, reset the microbiome, improve the immune system, and much more. Get started on the first foot with this beginners guide to fasting.

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

I have done my best to make this a complete guide on fasting for beginners. As part of a 10 year gut health journey to great gut health I have researched extensively into the gastrointestinal system, cellular biology, and human health, and I found through experimentation that fasting was incredibly effective in healing my gut, improving my digestion, and resetting my microbiome to work with me instead of against me. My complete advice on this subject of gut health and fasting is the Holistic Gut Health Guide. For everyone new to discovering fasting and gut health mindfulness, you will get started on the right foot with a foundation of good information with the guide below. Everything that I have written on fasting I have tried, and research fills in the rest in regards to disease states such as obesity and diabetes, the full reference list is at the end.

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Together the digestive system and microbiome are the foundation of health from which everything else is dependent on.

The Holistic Gut Health Guide contains all the information you need to identify and understand the gastrointestinal and microbiome problems you may have while also providing you the most effective natural methods you can use to heal your gut. No gut health problems are unsolvable, give yourself every possible advantage along your gut health journey by reading an implementing the advice shared in the Holistic Gut Health Guide.

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If you haven’t discovered already, a lot of what is written on the internet is by robots, so welcome to my authentic human website backed by common sense and forward looking science. Based on the popularity of my Use Fasting to Reset the Digestive System article, I know this is going to help so many of you which is very exciting! Welcome!

Fasting: Abstaining from food or drink

Water fasting is not consuming any food or caloric beverages, and dry fasting is not consuming any liquids. Dry fasting can be done in different ways, and as it removes the vital resource of water, it is not for beginners and won’t be discussed in this article. Everything written below is for water fasting.

Fasting helps with (1):

Digestive upset and gut health problems
Weight-loss and excess body fat
Autoimmune issues and active infections
Metabolic conditions like diabetes
Neurodegenerative problems along with mental fatigue and brain fog

Fasting is able to help with most heath problems because of how it reduces inflammation throughout the body through the activation of autophagy. There are many possible reasons you have heard of fasting and why you may find it of interest, and it’s beyond the scope of this beginners guide to explore every avenue. Instead we will look at how fasting benefits health by examining some of the universal health actions it promotes, discuss the most popular applications for fasting, and cover the important considerations that need to be made with fasting.

This most common reason people find initial interest in fasting is for losing body fat. Since fasting removes all caloric inputs and forces the body to metabolize body fat, fasting is an effective weight loss technique. Cyclical weight loss is typically not healthy, and a better way to consider fasting than as a weight-loss tool is as a metabolism-enhancing tool. A number on a scale is not as important as a healthy metabolism. Typically having a healthy metabolism means you’re at your perfect body fat percentage and weight, as fat loss and having a healthy body composition is causative from metabolism, but misalignment between the two can occur at times and therefore this is an important mindset distinction to make if seeking best long term success.

Fasting for Metabolic Health

Metabolism: The near infinite number of life-sustaining reactions that occur within the body cellularly every second

Having a healthy metabolism means you have all the normal components needed to complete all the metabolic reactions required for optimal health every day. The largest component of metabolism comes down to human thermodynamics, but there are other pieces that are useful, like using herbs which contain compounds that beneficially facilitate and stabilize chemical reactions throughout various parts of the body.

Fasting is so useful for improving metabolic health because it changes genetic expression. Activating the regenerative state of autophagy requires the stimulation of those parts of your DNA that govern the process, and as DNA expression changes so to does cellular protein production. Mitochondrial function improves, and in the first two days of fasting you often experience an energy surge as the body’s energetic burden from digestion has been lifted. As the gut regenerates, future periods of food consumption will yield greater metabolic resources through improved digestion, the result being better metabolism and being in a better fat burning environment. More energy, resources, and healthy connective tissues means more activity and greater NEAT (2).

Fasting for Weight Loss

Approximately 75% of adults aged 20 and over are overweight or obese. The obesity rate for this age group in the USA is 40% (3). For anyone in either of these categories, the most effective way to improve metabolic function. which is the primary object over simply weighing less, is to improve body composition. Shedding body fat and increasing lean body mass (muscle) does this most effectively. Fasting reduces body fat percentage quickly and can be done safely with proper knowledge and experience, and with proper refeeding and exercise afterwards, fasting has no discernable effect on lean body mass in my experience. Lean body mass have even been shown to improve with repeated bouts of a calorie restricted “fasting mimicking” diet (4).

Let’s say you have twenty pounds (10 kg) to lose. An effective way to lose that weight in order to improve metabolic health and overall wellness is to complete a 48 hour fast once a week, with a 2 meal a day intermittent fasting schedule in-between. This is a 5:2 schedule:

Five days 16 hour intermittent fasting with a daily eight hour eating window
Two days of fasting (i.e. a 48 hour fast)

That weight could also be lost rapidly in a few weeks or a months time if a good diet is eaten and an overall caloric deficit is maintained. That weight could also be lost over time though not as quickly with a daily intermittent fasting or one meal a day (OMAD) schedule. The most rapid way to lose weight is to not eat for 3+ days, and many people who are overweight or obese are successful in multiday/seven day/10+ day fasts. More important than losing excess body fat once is keeping it off, and thus I think it better to take shorter more frequent fasts while improving diet quality in-between than it is to do a mega-long fast and then possibly binge afterwards, which is just another form of yo-yo dieting but riskier.

Croatia, 2021. I was swimming a lot and practicing yoga. Diet of rice, beans, tofu, eggs, and abundant fruits and vegetables. Occasional intermittent fasting as guided by intuition and gut health.

How to Activate Brown Fat

There are two main types of fat in the body. White fat is metabolically inactive, and these stores of calories do not activate easily. Brown fat is metabolically active and generates body heat. White fat is long term calorie storage and can accumulate to dangerous levels that increase risk of disease and all-cause mortality (5). Brown fat on the other hand has active energy in-flows and out-flows. Cold therapy activates and increases brown fat, and having a greater brown fat percentage is correlated with improved metabolic health (6), better heat regulation, and less energy volatility.

As the phytochemicals of herbs like flavonoids have metabolism boosting effects, it’s possible that the metabolism of these plant compounds by the liver and/or microbiome also stimulates brown fat creation and usage, most likely due to selective DNA activation.

Fasting also stimulates brown fat simply because it is advantageous. Brown fat can be activated for energy needs faster than white fat, and a healthy metabolism can shift between carbohydrate metabolism to brown fat metabolism to white fat metabolism (if any exist) with few interruptions in-between. As body composition and metabolism improves, the body is better able to manage its energy requirements and white fat is selectively reduced in favor of keeping a tighter budget in brown fat and if physically training, bigger muscles which can store greater amounts of glycogen.

Eating a higher-fat diet in-between fasts composed of unoxidized fats, primarily monounsaturated fats like you receive from olive oil and avocados, will broadly improve fat metabolism and therefore brown fat activation.

Fasting for Diabetes

Diabetes: Dysfunctional glucose processing and utilization which causing excess blood sugar

As fasting improves blood glucose utilization, it can be useful for those with diabetes, but care should be taken to avoid dangerous moments of too high or too low blood sugar. If you have diabetes please consult with a health practitioner knowledgeable in fasting before scheduling any long fasts. There are two types of diabetes, type 1 and type 2.

Type 1 Diabetes: An autoimmune condition where insulin-producing cells in the pancreas are destroyed by the bodies immune system. About 10% of people who have diabetes have Type 1. Often diagnosed in children and young adults.

Type 2 Diabetes: The body doesn’t make enough insulin and/or the body’s cells don’t respond normally to insulin. Type 2 diabetes occurs most often in middle-aged and older people.

Diabetes and its mismanagement once developed has serious consequences, being stressful much of the body, including the heart, kidneys, and nervous system. As fasting helps with autoimmune conditions and also the normalization of pancreatic function and blood glucose levels, fasting can help type 1 and type 2 diabetes.

If performed safely and with many safety fallbacks, like having food always available on hand, fasting can be useful for diabetics to improve their condition and overall health. By clearing the digestive system of food, or at least by spacing the time out between meals more, fasting relieves stress on the pancreas and allows for insulin levels and blood glucose sensitivity to normalize back to optimal. For those with diabetes, intermittent fasting can reduce insulin requirements and aid in weight loss (7).

If you begin to notice increased energy volatility characterized by too low or too high blood sugar levels, fasting is an effective way to reset the functioning of the pancreas. Insulin is the main anabolic hormone of the human body, and it’s only produced by the pancreas, but this only accounts for about 1% of pancreatic functioning. The other duties of the pancreas that make up 99% of its purpose is secreting pancreatic juice and digestive enzymes into the first part of the small intestine known as the duodenum, which neutralizes stomach acid and aids in the breakdown of food and it’s digestion. And its fasting’s digestion improving effect which is really quite amazing.

Not eating to eat better, who would have thought?

Fasting for Gut Health

There are many ways to relieve stress on the digestive system, from adopting a liquid diet to removing intolerant foods from the diet via an elimination diet. There is no question though that the simplest and most effective way to reduce digestive stress and inflammation is to simply not eat. The epithelial layer of the digestive system regenerates about 20% per day, and this rate is increased even further when the regular stress of digesting food is alleviated via fasting.

That’s right, it is stressful to eat! Eating and digesting requires the production and secretion of many different chemicals from a bunch of organs like the liver, gallbladder, and pancreas. The immune system has to be active to ensure nothing unwanted penetrates through the gut-blood barrier into the blood stream. Digestion requires energy, which is why eating a big meal often induces sleepiness, but the reason we do it is because if we eat nutritious foods we get more out of digestion than we put into it. Fundamentally that’s how life exists.

For some people this isn’t the case though, either because their diet is such a poor nutrient quality that the body puts more into digestion than it receives out of it, or the body does its best to digest food but other issues are causing malabsorption of nutrients, like diarrhea, damaged/destroyed villi, or poorly functional glands which fail to release adequate enzymes and biles vital to proper digestion. An “easy” fix for these problems is to fast.

Evolutionarily it’s in our physiology to fast, it’s another “default mode network” the body that has developed over millions of years of evolution. In fact the body wants you to fast every now and then, it’s the most efficient way to active autophagy, the cellular process that repairs and regenerates the tissues of the body. Fasting also changes the composition of the microbiome quickly, an important aspect of proper thorough food digestion. If you fast off a meal for a day or two, your microbiome will be better at digesting those particular foods than they were when you first ate them.

The most obvious effect that fasting has though is that it reduces inflammation in the gut.

Fasting for Gut Inflammation

The role of the digestive system is to take food, which is made up of animal, plant, or fungal cells which contain complex macronutrients like starches, long-chain fatty acids, and protein chains, and break everything down into the smallest most usable and absorbable compounds. Food is often first broken down and made easier to digest through cooking, and chewing mechanically breaks food down into smaller components. From there stomach acid and digestive enzymes erode and break apart the molecular bonds of food, transporters are utilized to facilitate certain chemical reactions, and as you can imagine the digestive system becomes a very busy environment chemically. Within the chaos of digestion there is an order, but there is no avoiding the inflammation created from the digestive process.

When you are in good health, the inflammation created during digestion is easily mitigated and is no cause for concern, but if a health imbalance exists, then gut-based inflammation can tip the body over into a state of over-stress, which isn’t good over the long term. You may be interesting in fasting as a way to heal the gastrointestinal system and reduce gut inflammation, and fasting is very effective in achieving these objectives. All of chapter 8 of the Holistic Gut Health Guide is how fasting is useful for gut health.

Fasting is one of the best ways to repair the gut because the absence of food activates widespread autophagy.

Autophagy: Body’s cellular recycling system that processes the reusing of old and damaged cell parts

The necessary inflammation of the gut causes the cells of the digestive system to experience rapid turnover, with intestinal digestive linings experiencing about a 20% daily turnover rate. By strongly activating autophagy, fasting increases the digestive systems regenerative systems and cellular resources are better recycled and reused, which places less of a resource drain on metabolism.

It takes time for food to transit through the digestive system, and food spreads out in the digestive system after eating, so the longer the fast and the more time is allowed for food to completely clear out and pass, the more effective the anti-inflammatory and regenerative effects of fasting.

Drinking zero-calorie herbal teas aid greatly in the inflammation-reducing and gut healing fasting process. Well-known and safe herbs like chamomile and dandelion contain abundant antioxidant, anti-inflammatory, and antimicrobial flavonoids and other phytochemicals, and drinking a 1:1 ratio chamomile flower and dandelion root tea throughout a fast and on normal eating days improves digestion, quells excess gut inflammation, and helps shift the microbiome towards symbiosis and away from destructive pathogenesis. Endotoxin-producing pathogens can be a large potential source of gut inflammation, and fasting helps to limit their presence in the digestive system.

Herbal Teas and Fasting for Gut Health

Fasting for Microbiome Reset

The microorganisms that live in the human digestive system have a very short life-cycle and cannot survive nutrient deprivation as long you can. By removing food from the system, fasting influences the composition of the microbiome.

Most of the microbiome lives in the large intestine, which food begins to reach at about 6+ hours of digestion. Food is then further digested by the microbiome and body in the large intestine for 24-36 hours typically. To change the composition and diversity of the microbiome in a substantial way with fasting, a complete emptying of the large intestine and a subsequent zero-digestion period are required, which necessitates a longer 48+ hour fast.

Still it’s been found that short fasts, like the 16 to 20 hour fasts common to intermittent fasting can also favorably shift the microbiome over time (8), especially when paired with favorable dietary changes like the consumption of more fiber. Intermittent fasting also helps the body achieve better circadian rhythm through modification of the gut microbiome (9).

There are two main strategies for improving the gut microbiome, and the first is to diversify the microbiome with more symbiotic microbes and to support their growth, and the second is to select against and reduce pathogenic microbe populations. Most effective is to pair both strategies together, and if this is done then it’s possible to shift the microbiome towards greater symbiosis in a significant way quite quickly, and fasting does this effectively especially when paired with certain herbal remedies which you can learn more about with the article on the other side of this button.

How to Restore a Healthy Microbiome

Fasting for Parasite Removal

Fasting is an effective way to reduce and eliminate parasites from the gastrointestinal system as it removes their primary food source which is what you eat, while instead you draw from your fat reserves. If parasites are a serious problem, only a very long fast 7+ day fast will completely eliminate them, so fasting is best paired with a parasite removal protocol.

This can be accomplished in a number of ways. You can fast for a period of time, say 2 days, and then in-between each fast you run an herbal parasite cleanse. If you’re overall healthy and wanting to make a faster more dramatic change, then you can fast and take the anti-parasite herbs at the same time. For both options, I recommend drinking herbal tea throughout the fasting and feeding periods as it will help regenerate the gut, favorably improve the microbiome, improve energy metabolism, and beneficially activate the immune system. A perfect tea for this would be a 1:1:1 ratio blend of chamomile flowers, dandelion root, and peppermint leaves.

The stronger anti-parasite herbs are oregano (specifically oregano oil), clove, black walnut hull, and wormwood. A good premixed supplement I used before which worked great was SCRAM, and I followed those dosing instructions while also taking oregano oil twice a day. To learn more about parasites and parasite removal, you can read my following article.

How to Best Remove Parasites

Fasting for Immune Health

Beyond weight loss and gut health, fasting has been shown to have powerful effects on the immune system. The majority of immune system activity is centered around the gut, as vigilant defense against pathogens and unwanted compounds from entering into the blood stream is needed. When the immune defense requirements of the gastrointestinal system decrease due to less food transiting through (which also means less microbial growth at that moment), the immune system is able to regenerate, recharge, and reset its functions.

Case reports abound from medically supervised fasting clinics of people who have seen complete remission of an autoimmune disease by undergoing long multi-day water fasts (10), usually exceeding two weeks in length. Autoimmune diseases are characterized by the immune system mistakenly attacking parts of the body, and this destructive cellular behavior has the potential to be eliminated and the immune system reset towards normal function through fasting.

Severe calorie restriction (50% and greater) and fasting changes immune function by altering the distribution of immune cells throughout the body, with memory T-cells for example accumulating in bone marrow as a protective mechanism (11). The adaptive immune system enhances survival in the face of infection because it allows the host to rapidly respond to and control infections as they arise. Immunological memory enhances this protective ability especially if new infections are the same or similar in nature to infections previously experienced.

Fasting in effect regenerates the immune system to a more youthful state that is better at fighting pathogens and cancer and less likely to turn on healthy cells of the body.

One reason appetite typically decreases during a cold, flu, or covid is because of the immune-boosting effect that calorie restriction and fasting has. By activating autophagy, the body is better able to fight infections and repair the cellular damage caused by them.

Fasts of different lengths have different effects on the immune system, so if you are interested in fasting to improve immune health, I recommend starting with intermittent fasting, and then trying OMAD, and then trying a 2-3 day fast, making careful self-observations during each fast of how you feel and how your symptoms improve (if you have any).

If you have a serious autoimmune condition and want to try a longer water fast to help with the condition, contact a fasting clinic near you and consult with your health practitioner.

The Simplest Types of Fasting

Intermittent Fasting

Intermittent fasting is the most popular type of fasting, typically scheduled as sixteen hours of fasting followed by an open eight hour feeding window (16:8). This ratio of fasting to feeding can be shortened to and 12:12 ratio or lengthened to a 20:4 ratio, with the longer intermittent fasts taking the body deeper into autophagy.

It’s easier to maintain caloric balance or even a caloric surplus with intermittent fasting than it is with multi-day fasts. Intermittent fasting is useful for athletes who want to improve their insulin sensitivity, hormone profiles, and improve their digestion, all while still increasing in strength, stamina, and possibly lean body mass.

Intermittent fasting is the easiest form for fasting to do for the average person, and overtime it can dramatically transform one’s health.

Intermittent fasting is most effective done consistently day after day, and the daily increase in autophagy intermittent fasting stimulates as compared to a normal 3-4 meals & snacks a day eating schedule is helpful for healing the gut, reducing inflammation throughout the body, and improving energy metabolism.

OMAD Fasting (One Meal a Day)

Fasting for twenty-four hours is also known as one meal a day or OMAD fasting. The most common type of OMAD fasting is eating dinner every night, though it’s not uncommon to do breakfast or lunch OMAD. OMAD is similar to intermittent fasting in that food is still eaten every day, and OMAD is typically done consecutively or for a certain number of days per week.

Since OMAD takes the body deeper into a fasted state of autophagy across twenty-four hours than intermittent fasting, it’s a good way to begin experimenting with longer fasts and to examine one’s relationship with eating behaviors. Physiological hunger is quite different than a psychological food craving, and if struggling to make healthy dietary choices, consistent OMAD fasting is a great way to reset psychological eating behaviors and patterns.

The gut-brain axis is beneficially altered with OMAD and each fast will have you become better at identifying when you’re truly physically hungry or when you simply have a psychological food craving.

48 Hour Fasting

Fasting for longer than 24 hours reduces the body’s glucose sugars stored in muscle cells and the liver, and around the 48 hour mark is usually when all the stored glucose is depleted in the body which forces the body to shift into ketosis.

Ketosis: Metabolic process that converts fatty acids into energy molecules known as ketones.

The brain runs exclusively on simple sugars, or if those are not available, ketones. When carbohydrates are in short supply, either from fasting or from eating a high-fat ketogenic diet, the body begins producing ketones to keep all the metabolic systems running smoothly. Some people with neurodegenerative diseases see a massive reduction in symptoms and their disease state when their brain runs on ketones instead of simple sugars.

Just as fasting is another default mode network for the body, switching from sugar metabolism to ketone metabolism is another metabolic state change that can be used to improve health and diagnose health issues. A 48-hour fast is useful because it takes the body deep into autophagy, deeper than most people have ever gone in their lives except maybe during a bad illness like the flu (hint hint a protective mechanism from widespread viral inflammation and damage). Forty eight hours of fasting really provides the digestive system time to rest and regenerate by greatly reducing stress and takes the body to the edge of or into ketosis.

A 48-hour fast is short enough to be easily completed by most people without serious health issues as long as they have the willpower. a 2 day fast doesn’t require too much planning, and it’s also long enough to bring about noticeable differences in digestion, energy, and weight. Undergoing a 48 hour fast allows for valuable health observations to be made on digestion, metabolism, mental health, and more.

3 Day Fasting

A longer 72-hour fast will take the body fully into ketosis and the autophagy healing effects are even stronger than they are for shorter fasts. It’s recommended to break a 72 hour fast with a small fat-heavy meal, like a mixed green salad with avocado, as this reduces the shock of reintroducing food to the digestive system while also keeping fat metabolism high and ketosis activated. If a fast that has induced ketosis is broken this way, you have a choice with subsequent meals to stay in ketosis or revert back to carbohydrate metabolism.

Your experience may vary, but I have found through personal experience that I don’t need to concern myself greatly with electrolytes during a 48 hour fast, but that electrolytes becomes more important with a 72 hour fast.

Fasting and Electrolytes

Electrolytes such as sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates are required for the basic functions of life like transmitting nerve signals and keeping cells electrically neutral. We derive electrolytes from our our food and drinks, and high or low electrolyte imbalances are health disruptive and can be life-threatening (12).

By removing all food from the metabolic equation, fasting changes electrolyte inflows, outflows, and overall ion balances in the body. For intermittent or OMAD fasting, there is generally little need to concern oneself with electrolytes as food containing electrolytes is still consumed daily. Making sure you acquire sufficient electrolytes and in the right ratios is important during longer fast.

I have fasted many times for 48 hours without taking any electrolytes with zero problems, so “wiggle room” exists. Your experience may vary, and it is better to do the following if fasting for greater than 24 hours:

Add a pinch of sea salt to the water you drink. Sea salt contains an abundant assortment of salts and ions, like potassium (K) and magnesium (Mg), whereas land-derived table salt contains just sodium (Na) and chloride (Cl) ions.
Drinking herbal teas throughout a fast will provide the body a natural and varied assortment of electrolytes. Dandelion root is especially good for this as it contains abundant micronutrients (13)

Pre-made electrolyte fasting mixes exist, often called snake juice, and can be useful if used properly, but I urge caution in using them because they are often dosed incorrectly which results in symptoms like cramps and sudden diarrhea (as you’ll hear from the “never trust a fart” fasting crowd). Gross but worth knowing if you’re going to try fasting so you can avoid that embarrassing situation.

Breaking a Fast (refeeding)

I’ll conclude this fasting for beginners guide with how to break a fast, otherwise known as the refeed.

Fasting is amazing and incredibly healing if done safely and intelligently, and at some point every fast must come to an end. When it becomes more healthy to eat than to continue fasting is the hard limit.

The meals you eat before and after a fast have a dramatic effect on the ease and quality of the fast undertaken. For example, fasting off of a highly processed cheeseburger will be a much lesser experience with greater food cravings, energy volatility, and reduced cellular regeneration, than fasting off a meal consisting of vegetables, pulses (beans, lentils, etc), and a whole grain like rice. Fasting off of cake would be even worse! As it takes about 8-12 hours for food to reach the large intestine, and food can remain there for processing by the body and microbiome for 36-72 hours, the content and quality of the food eaten before a fast has a big impact on how easy a fast is.

A healthy microbiome is able to metabolize indigestible fiber and phytochemicals like flavonoids into short-chain fatty acids and beneficial secondary metabolites respectively. Fasts up to 72 hours in length does not eliminate all resource acquisition from the digestive system, it just encourages complete and thorough digestion of the remaining food while simultaneously shifting towards greater and greater activation of body fat for pure energetic needs.

A meal high in fiber and beneficial plant phytochemicals will beneficially remodel the microbiome towards symbiosis throughout the course of the fast, and then refeeding after the fast further effects the course of development of the microbiome. The final meal before a fast should consist of organic whole foods with an emphasis on vegetables, and the meal breaking a fast should consist of much the same.

For example with a 48 hour fast following this advice ensures that energy levels remain relatively stable during the fast, electrolytes are not in short supply, the microbiome shifts favorably towards greater symbiosis, and that food cravings are avoided.

This may be TMI, but I’ve personally experienced during 48 to 72 hour fasts that the last meal I eat is able to be processed down and absorbed to almost nothing if you have a healthy microbiome and the meal eaten was of a high quality. What this means is that instead of a having a bowel movement of normal volume from that meal, you may experience a much smaller bowel movement, or it’s possible that it doesn’t occur at all because your digestive system work together over the course of 2-3 days to absorb everything. Yes this is possible and really reshapes your understanding of how much food you really need to eat daily, and how many nutrients are wasted everyday, via the typical diet an eating schedule.

Get Fasting

Life has evolved to be adaptable to periods of nutrient scarcity, and fasting is not only useful but necessary from time to time. Optimal heath and longevity requires there to be a balance between anabolism (growth) and catabolism (repair). Over consumption of processed foods in addition to deleterious modern lifestyle factors has led to many of the health problems of the present day.

Fasting is an elegant solution to many of the health problems common today and it’s as old as time. Fasting allows you to experience a greater range of what’s possible biologically: from digestion efficiency improvements, to better metabolism, an enhanced immune system, and improved cognitive function.

Developing an intuition around knowing when to feed and when to fast is an important part of the heath journey and will help you to achieve your best wellness. I hope you find fasting as useful as I have, it has helped me tremendously in improving my gut health, once was my biggest health concern but now I navigate it with ease, and anytime I have the rare gut heath flareup the first thing I do is to begin fasting, whether its just an intermittent fast or I discover a 48 hour fast is needed or a longer period of OMAD fasting is beneficial. Once you have completed a few fasts for each of the primary methods 16 to 72 hours in length, fasting becomes a reliable tool you can use at any time to improve your health so long as it serves you and can be done safely.

I have written a lot more on fasting on this website, you can view the other articles here, or read chapter 8 of the Holistic Gut Health Guide.

How to Restore Healthy Microbiome

The gut microbiome and gut-brain axis have a tremendous influence over your physical, mental, and emotional health. Learn how to support symbiotic gut microbes and limit pathogenic gut microbes holistically with natural methods like lifestyle and dietary changes, fasting, and herbalism.

and how to get rid of bad bacteria in the gut

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

As our understanding of the gut microbiome and gut-brain axis increases, more and more people are asking the smart question of how they can improve their gut microbiome to upgrade and optimize their physical, mental, and emotional health.

At first it may seem bizarre that small microorganisms can influence foundational aspects of our being like our metabolism, memory, focus, and how we feel emotionally, but with a greater understanding of the microbiome and gut-brain axis it becomes clear quite quickly why cultivating a healthy gut microbiome is so important for not only gut health but for overall health and wellness.

To educate you on how to restore healthy gut flora populations, in this article we’ll cover the following topics:

The microbiome and gut-brain axis
What is gut dysbiosis and why you should improve your gut microbiome
How to increase good bacteria in the gut naturally
How to starve out bad bacteria
Are you ready to heal you gut?

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

The Microbiome and the Gut-Brain Axis

The gut is collectively the largest overall organ, immune organ, and endocrine organ of the human body. Its functions are varied and complex enough that it has its own nervous system known as the enteric nervous system, often described as a “second brain” because the enteric nervous system functions relatively independently of the brain. An example of the independence of the gut, microbiome, and enteric nervous system is how it maintains itself and its functions even in those stuck in a vegetative state.

If we examine the gut from a numbers standpoint, it would best be considered a “microbial organ” because 90-95% of its total cell number are from microorganisms. Important for our understanding of the gut-brain axis is the concept that humans are a “superorganism” in which more than 90% of the total genes and cell numbers of the superorganism are microbial and not human in nature.

We’re more bacteria than human in some regards…

Humans have co-evolved with microorganisms for millions of years, and a healthy microbiome is vital to the optimal development and wellness of Homo sapiens, individually and as a species. Until just recently in our time spent on Earth, humans and the microbiome co-evolved under the conditions of a hunter-gatherer, or still very natural Neolithic villager lifestyle. As hunter-gathers humans were exposed to a wide range of natural environments. Every environment like the ocean or the jungle has a unique microbiome, and by spending time in these different environments, humans inoculated themselves with a wide range of microorganisms, thereby supporting diverse microbiome populations in their guts.

With the recent modernization of human society, dramatic changes to the individual and collective human microbiome have occurred, and exposure to the beneficial microorganisms of the world’s different natural environments has greatly reduced for most people. These alterations in the human gut microbiome are well correlated with the changes in disease patterns in modern society.

Whereas the human gut microbiome used to contain many more symbiotic microorganisms, now the average human gut microbiome contains less symbionts and more pathogens and commensal microbes.

Symbiotic: Symbiotic microorganisms like lactobacillus and bifidobacteria work with you to process food like fiber that you can’t digest into beneficial compounds like short-chain fatty acids and neurotransmitters that you use biologically throughout the body. Inside the gut symbiotic microorganisms interact with the digestive system to keep integrity of digestive barriers high, the immune system strong, the hormone (endocrine) system functioning properly, the activity of the nervous system stable and coherent, and brain functionality at optimal. As you can see, the microbiome touches nearly every aspect of human health.

Pathogenic: Pathogenic microorganisms like C. difficile, salmonella, E. coli, and E. faecalis can inhabit the gut in small or large percentages depending on one’s state of health, and their presence is problematic because pathogens don’t work with you the host, instead they seek to exploit you for their every advantage. If pathogens are able to expand in population unchecked they cause health problems that can range from mild like fever, diarrhea, and pain to severe like chronic disease, cancer, mental health problems, and organ failure.

Commensal: Commensal microbes are typically the most numerous in number, they’re helpful but not to the same degree as symbiotic microbes, and commensal microorganisms will shift to become more symbiotic or pathogenic in nature over time depending on the evolutionary conditions they experience.

What Purpose does the Microbiome Serve?

You can imagine how the human digestive system is a cozy place for microorganisms to live because it’s warm, protected from dangerous ultraviolet radiation from the sun and other hazards, and there is usually a constant influx of food. In exchange for these comfy conditions, a healthy microbiome beneficially influences the development and functioning of you, the host, by working with the cells of the digestive system to better digest food, by influencing and supporting immune and endocrine functions, and by producing valuable neurotransmitters that your nervous system and brain needs. Normal aspects of psychology, such as cognition, emotion, pain perception, social behavior, stress response, and a person’s character are all influenced by the microbiome of the gut.

Gastrointestinal disturbances affect the gut microbiome, and gut microbiome disturbances affect the functioning of the gastrointestinal system, and disturbances to either can be caused by many different factors, including an unhealthy diet, lifestyle and stress, excessive use of medications and antibiotics, mental illness, environmental toxins, and more. Gut dysbiosis can lead to the eventual development of neurocognitive disorders like mood disorders, depression, anxiety, ADHD, autism spectrum disorders, Alzheimer's disease, and Parkinson's disease.

The reason why humans and microorganisms evolutionarily formed a symbiotic relationship is thought to be primarily for metabolic reasons. The metabolic actions of the microbiome provides additional energy from food that otherwise wouldn’t be extractable, which is highly advantageous from an evolutionary standpoint, and because the composition of microorganisms of the gut microbiome can rapidly adapt to dietary changes, it provided humans an ability to adapt to new environments and novel foods faster, increasing the evolutionary fitness of our ancestors. Additionally, it’s thought that microbiome-brain interactions were a critically important factor that guided the evolution of the human brain and the development of the social brain. It’s our evolutionary history that explains why the gut-brain axis is such an important and powerful system in the body.

To boil it down our gut microbiome makes us more efficiently metabolically, confers upon us brain-development and cognitive benefits, and gives us greater survivability in a diverse range of environments. With this known, who wouldn’t want the best gut microbiome possible?

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Some of the information in the Holistic Gut Health Guide isn’t common knowledge but when implemented it is highly effective in healing the gut and shifting the microbiome towards symbiosis. Give yourself every possible advantage along your gut health journey by reading an implementing the advice shared in the Holistic Gut Health Guide.

Why you Should Improve your Gut Microbiome

The are three main reasons why everyone should strive to cultivate the healthiest microbiome possible:

Improved digestion
Better metabolism
Increased consciousness

It’s impossible to have a good metabolism if digestion is inefficient. Metabolism can be defined as the uncountable amount of life-sustaining reactions that occurs every second in our body. By providing a lot of the chemicals required for metabolism, and by facilitating some of those reactions themselves, a healthy gut microbiome is essential for having the best metabolism possible; a metabolism that keeps you lean, healthy, and mentally sharp.

The general flow is Digestion ➞ Metabolism ➞ Cognition

And this cycle repeats around because you (hopefully) consciously choose what to eat! Because the microbiome affects digestion and the gut-brain axis, factors perturbing the gut microbiome affect the brain and mind simultaneously. This is important to know because if gut dysbiosis is experienced, then by result mental health problems have a much greater likelihood of developing.

If you’re reading this you either have a preventative interest in improving your microbiome, or you have some level of gut dysbiosis and are looking for ways to treat your condition. In the next chapter we begin our discussion on how to increase symbiotic microbes in the gut, but first what exactly is dysbiosis?

Gut Dysbiosis

Dysbiosis Definition: Dysbiosis is an unhealthy microbiome imbalance that results from unfavorable changes in the diversity, metabolic activities, and distribution of the gut microbiota

As we mentioned earlier, the diversity of the human microbiome has decreased dramatically with the widespread lifestyle changes that have occurred as people have moved from rural communities to large cities and also from the advent and overuse of antibiotics, pesticides, and antimicrobial cleaning products.

While most people don’t consider themselves to have dysbiosis, the reality of the situation is that unless you take great care to cultivate a healthy and diverse microbiome, then you share in the larger gut dysbiosis that human society is experiencing currently. Then on top of that if you are particularly unhealthy for whatever reason, be it diet, lifestyle, disease, or drug related, then your gut dysbiosis will be even worse.

Gut Dysbiosis Symptoms

Because the microbiome interacts with so many different systems throughout the body, there are a wide range of symptoms that result from gut dysbiosis. The most common symptoms are:

Irritable bowel syndrome (IBS) - gas, bloating, diarrhea, constipation, abdominal pain
Candida (yeast infection)
Food allergies, intolerances, and sensitivities
Nutritional deficiencies
Fatigue
Headaches, brain fog, poor memory
Mental health problems like anxiety, depression, insomnia
Skin issues like rashes, acne, eczema, psoriasis
Auto-immune disorders, allergies
Asthma

Gut Dysbiosis Treatment

There are many ways to treat gut dysbiosis and a pathogenic microbiome, some being safer and more effective than others. Unfortunately many common treatment methods like antibiotics are prescribed by those with an dangerously limited understanding of how the microbiome works, and while symptoms of dysbiosis may improve temporarily as the microbiome dies off from the antibiotics, the dysbiosis gets worse once the course of antibiotics is finished and pathogens expand outwards.

To treat gut dysbiosis that isn’t immediately life-threatening, one must look back to the factors that caused society’s larger gut dysbiosis to develop, and to then seek to integrate into one’s lifestyle the beneficial gut microbiome practices that our ancient hunter-gatherer and Neolithic ancestors followed, which were:

Interacting with a large variety of environments, getting “dirty” in the process
Eating a diet rich in fruits, vegetables, and fiber, all free of chemical contamination
Living a relatively stress-free and active lifestyle
Experiencing occasional periods of nutrient deprivation (aka fasting)
Utilization of the healing medicinal herbs that exist

What is the Fastest Way to Heal the Gut Microbiome?

To heal the gut microbiome we have our two strategies of promoting microbial diversity and the growth of symbiotic microbes while also selecting against pathogenic microbes. If you integrate into your life the lifestyle and dietary factors above, both goals can be accomplished simultaneously. Fasting and utilizing antimicrobial herbs are particularly useful in treating dysbiosis because not only do they support the growth of helpful symbionts but they in the same stroke make life much more difficult for pathogens. We’ll get into the specific reasons why that is in the next two sections.

The most effective strategy to heal the gut microbiome will be one that combines multiple strategies together holistically in a way that is safe and sustainable to maintain. The gut microbiome cannot be healed in one day, it will take at least a week to begin seeing progress and months to see significant progress, and in reality their is no final end destination as the microbiome is always changing and in flux. For these reasons, in order to make serious and lasting improvements in the microbiome, the recommendations given below must be incorporated into one’s lifestyle and diet naturally and without fuss (indeed they should be happily welcomed!) and become permanent life changes.

How to Increase Good Bacteria in the Gut Naturally

To increase the populations of good bacteria in the gut naturally it’s first required to expose yourself to these different symbiotic microbes in order to diversify the gut microbiome, and then it’s necessary to support their growth. Most people turn to probiotics in order to increase their microbial diversity, and this works because it’s easy to take probiotics, they’re widely available, and different multi-strain formations exist. A much more natural method for increasing microbial diversity is to place yourself in a variety of different environments. Eating fiber and fermented foods also increase good bacteria in the gut naturally. We’ll cover all the main strategies for increasing helpful microbial diversity and then discuss how to support the population growth of symbionts in the microbiome.

Expose Yourself to Different Natural Environments

Microbiomes exist everywhere, not just in the gut. Your skin has a microbiome, your bed has a microbiome, and every toilet has a microbiome. Some microbiomes are beneficial to exposure yourself to because they are full of useful microbes, whereas others like the toilet microbiome are best avoided (yuk!).

Microbes float through the air, live in the water we drink, and exist in the soil. These natural microbiomes, the ones that we interact with to varying degrees just by existing have proven themselves to be on the whole incredibly safe over millions and millions of years, and it’s exposure to the air, water, and soil microbiomes of nature that are the most beneficial for developing good gut health and a strong, diverse, and resilient microbiome. Perform the following activities to not only improve your health and fitness but also to exposure yourself to the diverse microbiomes of nature!

Hiking: Hiking through nature is an excellent wellness activity not only for the physical, mental, and emotional benefits, but also for the microbiome benefits. The fresh oxygen-rich air of a forest has special healing properties and this forest air will lightly expose you to different microorganisms. The density of microbes in the air is very low, but they do exist, and with a long hike with plenty of deep breathing the effect is not insignificant.

You can increase your exposure to the natural microbiome of the environment you’re walking/hiking through by interacting respectfully with the environment. Run your fingers through the moss, splash your face with water from the stream, forage on edible herbs that you may find like miners lettuce or mint. Some of these tips require common sense and some skills, for example don’t drink the stream water or splash it directly into your eyes, and don’t eat plants if you’re not a herbalist and haven’t 100% positively identified them as being safe, but if you have the sense and skills necessary to engage in these practices then it’s a powerful way to increase the diversity of your gut microbiome.

Swimming: Swimming in natural and clean bodies of water is another way to increase microbiome diversity as the full body gets immersed in the microbiome of the water. Swimming in the ocean is fantastic as the salt water naturally keeps a lot of harmful microorganisms low in concentration, and if you swallow some water every now and then accidentally after let’s say being hit by a large wave, that’s not necessarily a bad thing (but don’t go out of your way to do this). The key is natural exposure to the microbiome of the environment, what happens happens! Your gut microbiome is already a highly competitive place with limited space and access to resources, and whatever microbes that come in from the environment, your food, or probiotics will have to compete and carve out space and resources for themselves in order to survive and flourish in your gut whether they are symbionts, pathogens, or commensal microorganisms.

Gardening: Digging your hands into the soil, growing plants, and harvesting the food that results is one of the absolute best ways for the average person to increase the diversity of their gut microbiome. Gardening isn’t limited to just those who live in rural places, if you' live in the city you can likely find a community garden and establish a garden there, or you can garden at home outside on a small plot or inside using pots.

Gardening is the easiest and most fruitful way to expose yourself to the rich and highly diverse microbiome of the soil. Just as with us and our microbiomes, the soil microbiome is of key importance in the health and growth of plants and fungi. Soil microorganisms are the foundational biologic and chemical communication layer that life depends on, and digging around in good soil with your bare hands is a very effective way to improve the diversity of your microbiome over time. I can personally attest to this as gardening over the summer of 2021 noticeably improved my gut health, and anytime I have the opportunity to garden consistently my gut health seems to be more resilient.

Gardening also improves gut health and the microbiome through the cultivation of food. If growing fruits and vegetables without the use of any fertilizers or pesticides (highly recommended), then you can pick food directly off the plant and eat it. Every piece of produce has its own little microbiome, and eating food this way overtime is incredibly effective at diversifying and improving your own microbiome.

Probiotics for Gut Health

Certain species of bacteria have been studied scientifically for their effects on gut health, and as the biologic benefits of more of these strains have been quantified more varied probiotic supplements have hit the market. In some ways choosing the right probiotic can now be overwhelming as there are so many choices available! While probiotics are certainly useful in restoring populations of healthy microbes in the gut, I think it’s best to keep probiotic supplementation simple and consistent and instead spend more time in healthy natural spaces like our paleolithic and Neolithic ancestors did rather than fuss over which probiotics are best for you. It’s the fact that we’ve strayed away from lifestyle’s like theirs, not a lack of probiotics, that has led to the now “normal” gut dysbiosis that most people have.

Probiotics are definitely helpful though, and one reason why probiotics are useful for gut dysbiosis and gut health problems is that some of the microorganisms contained in the probiotic will form biofilms and colonize the mucosal layer of the digestive barrier, these biofilms persisting for a week or longer. If probiotics are taken daily then many probiotic biofilms colonize the gut and permanently change the diversity and composition of the microbiome. It’s like the colonization of North America by the British, French, and Spanish. One ship wasn’t enough to establish permanent colonies, but repeated ships of colonists and time turned out to be successful.

Biofilms are structures that certain microorganisms create that provide them shelter and help them adhere to surfaces, and they are arguably the most successful form of life on Earth, existing in nearly every environment. In the gut environment, both pathogenic and symbiotic microorganisms produce biofilm structures made of mostly polysaccharides, proteins, nucleic acids, and lipids and then adhere them to the intestinal mucosa where they can persist for a long period of time.

Used consistently probiotics have been shown to improve functional brain responses in healthy people, reducing psychological distress and anxiety conditions. Probiotics containing strains of lactobacillus and bifidobacteria appear to be the most effective, and these probiotic formations have also shown small but consistent benefits for those experiencing IBS. A multi-strain probiotic is usually more effective than a single-strain probiotic, and probiotics should be taken with a meal so more of the beneficial microbes survive the harsh acidic conditions of the stomach and can begin populating in the intestines, specifically the large intestine.

I have used the following multi-strain probiotic from Nature’s Bounty successfully many times when experiencing a gut health flareup and I recommend you use take it daily when experiencing a worsening of gut health symptoms.

Eat Fermented Foods for a Healthy Microbiome

Foods that contain sugar, starches, and/or fiber are able to be fermented by microorganisms, and most fermented foods benefit the gut microbiome by diversifying it with new species and strains of beneficial microbes from the fermented food. Fermented foods like kombucha, pickles, kimchi, sauerkraut, and others are typically easy to digest and contain many bioavailable nutrients; it’s no surprise that fermented foods have been cultured for thousands of years by different cultures around the world.

The best fermented foods are the ones that contain abundant fiber, as the fermentable fibers and starchy carbohydrates they possess further positively support the gut microbiome. Some of the symbiotic microbes of fermented foods will survive the transit through the harsh conditions of the stomach, and once this wave of food reaches the large intestine the survivors will establish themselves while the rest of the gut microbiome will begin metabolizing the leftover food as best as possible, producing beneficial biologic compounds like short-chain fatty acids.

Recalling the gut-brain axis, it’s been shown that the consumption of fermented foods is inversely associated with neurocognitive issues like neurosis and social anxiety. Even those at a higher genetic risk for social anxiety disorders showed improvements in their condition when consuming more fermented foods.

Eat a diversity of fermented foods at least a few times per week to receive the greatest benefit and to give yourself the best advantage in establishing a healthy gut microbiome.

Fiber Feeds the Gut Microbiome

Fiber is a type of carbohydrate the body is unable to digest. Some types of fiber are soluble in water, whereas others are insoluble, and some fibers are fermentable by the microbiome whereas others aren’t. The solubility and fermentability characteristics of fiber influence the entire digestive process, notably gut motility, and the more fiber is consumed, the bigger the effect on digestion.

Fermentable fibers are converted into short-chain fatty acids and other biologically useful metabolites by the microbiome of the large intestine, which are then absorbed into the bloodstream for various metabolic and cognitive functions. For example, the short-chain fatty acids that cross the highly selective blood-brain barrier regulate brain development and brain tissue homeostasis through their interactions with microglia immune cells of the nervous system. Disruptions to microbiome short-chain fatty acid metabolism have been linked to the development of neurocognitive disorders.

In general, most people consume too little fiber and would be well served to increase their fiber intake to forty-plus grams a day to improve their gut health, energy metabolism, and microbiome. Fruits and vegetables are the best sources of fiber because they also come paired with abundant vitamins and minerals in addition to useful plant phytochemicals. Plant polyphenols for example like flavonoids are also metabolized by symbiotic microorganisms in the gut microbiome, supporting their growth and your health.

How to Restore Healthy Gut Flora with Herbs

Spending time in natural environments, probiotics, and fermented foods increase microbial diversity, and eating adequate fiber is one of the best ways to then support the growth of a healthy microbiome, and the useful strategies for improving the gut microbiome don’t stop there. Herbs are one of the most powerful ways of reshaping the gut microbiome because not only do certain herbs support the growth of symbiotic microorganisms, they also select against pathogenic microorganisms at the same time.

How is it that herbs can do this, and what is the best way to use herbs for this effect?

Herbal tea blend consisting of peppermint leaves, chamomile flowers, and dandelion root

One of the main reasons herbs are so good for the microbiome is because of the plant phytochemicals they contain like flavonoids. Flavonoids are secondary metabolites plants produce via the shikimate pathway for functions like protection against ultraviolet light; defense against insects, fungi, and harmful microorganisms; as antioxidants; and as plant hormone controllers. Flavonoids are biologically useful chemicals for plants, microorganisms, and humans.

With gut dysbiosis it’s also common to have gut health problems like leaky gut and IBS, and flavonoids like apigenin and quercetin are valuable in treating these conditions alongside their microbiome improving effects because they possess antioxidant, anti-inflammatory, and antimicrobial properties. Drinking herbal teas, or consuming herbs like parsley, rosemary, thyme, and others as part of your regular diet increases the amount of flavonoids that your body has access too.

As these flavonoids move through the digestive system some are directly taken up and used by the tissues of the gut like intestinal epithelial barriers, some flavonoids are transported and metabolized by the liver before being circulating throughout the body, and whatever flavonoids remain make their way to the large intestine where they interact with the microbiome. Throughout this whole process flavonoids are reducing inflammation throughout the body by neutralizing unstable and highly reactive free radical compounds, stimulate the natural healing and regenerative pathways of the body (autophagy), and improve the functioning of the cardiovascular and cognitive systems.

Flavonoids, and herbs by extension, are so useful for restoring healthy gut flora because they possess selective antimicrobial properties that inhibit the growth of various pathogens while supporting the growth of useful symbiotic genera like bifidobacterium and lactobacillus. These symbiotic microbes also produce their own antimicrobial compounds that make life difficult for pathogens, and in this way using herbs acts like a one-two punch in remedying gut dysbiosis.

Flavonoid-microbiome interactions further improve gut health and heal dysbiosis because they help regenerate mucosal and epithelial digestive linings. When digestive linings are thin and degraded, biofilms begin to affix directly onto epithelial cells, causing systemic inflammation by triggering a strong immune response, and the consistent use of herbs, say through drinking herbal teas daily, helps to dissolve these biofilms while restoring digestive barriers to healthy integrity. Once this happens symbiotic microbes can begin to reclaim “lost territory” and fulfill their normal role of keeping pathogenic bacteria populations in check by outcompeting them.

My favorite way of using herbs to promote the growth of a healthy microbiome is to drink herbal teas often and to utilize herbs in my cooking daily. A great herbal tea for gut health and the microbiome is a 1:1:1 blend of chamomile, dandelion, and peppermint. These three herbs are very well-known for their digestive enhancing effects, they contain abundant plant phytochemicals like flavonoids, and they have a track record of safe use thousands of years long. Plus this tea blend is remarkably tasty unlike some other effective anti-microbial herbs like wormwood.

In addition to herbal teas, utilizing herbs like parsley, sage, oregano, thyme, rosemary in cooking makes your meals tastier and healthier. Dried parsley is especially useful as it contains absurd amounts of nature’s most powerful flavonoid - apigenin, and dried parsley is really easy to incorporate into a variety of foods. Mix some along with some digestive-boosting black pepper into your favorite dips, spreads, or plain cream cheese. Sprinkle dried parsley onto favorite dishes like a grain bowl, pasta dish, or with potatoes, incorporate into a breading or season your protein of choice (meat, fish, tofu) with it. Herbs are highly versatile in the kitchen, and including more herbs into your diet improves your nutrition in addition to helping improve the health of your microbiome.

Herbs are one of nature’s best prebiotics, and if you have gut dysbiosis and/or are looking to improve your gut microbiome, I would recommend making a habit out of drinking herbal teas and in using herbs in your cooking daily. Personally it’s made a huge difference in my gut health and in the efficiency of my microbiome, and it can do the same for you.

Mountain Rose Herbs is my go-to supplier of organic herbs and spices, they sell all the herbs I mentioned which are dandelion root, chamomile flowers, peppermint leaves, and black peppercorns.

How to Starve Bad Gut Bacteria

Just as important as increasing microbiome diversity and supporting the growth of symbiotic microbe populations is to select against and reduce pathogenic microbial populations in the gut. This is very important for a few reasons, and it’s something that is underappreciated and often treated dangerously and inefficiently by the standard medical system.

The reason why reducing pathogenic populations in the gut must be a top priority alongside supporting the diversification and growth of symbiotic populations is because pathogens and symbionts compete against each other. When pathogen biofilms are numerous and deeply entrenched in the gut environment, they have established territory and nutrient streams, and from these “strongholds” they produce endotoxins that cause inflammatory and immune health problems and make life difficult for symbiotic microorganisms.

With gut dysbiosis, bringing in new symbiotic bacteria via probiotics (the standard recommendation) helps to beneficially shift the microbiome slightly, but for probiotics and other methods that increase good bacteria in the gut naturally, it’s much more effective to clear out pathogenic bacteria first and then overlap that effort with a symbiotic microbiome supportive protocol.

Salmonella among epithelial cells

The standard medical treatment that is done to accomplish the goal of reducing pathogens in the microbiome is one or more course of antibiotics, but as discussed antibiotics typically make gut dysbiosis worse in the long run unless the condition being treated is immediately life threatening. A better method of reducing pathogens is to cut them off from their food supply by changing the diet and via fasting. Switching the diet from highly-processed low-nutrition foods to whole and unprocessed foods rich in nutrients and fiber like vegetables is the first thing that will help a lot in reducing bad bacteria in the gut. The second thing that can be done which is highly effective in starving bad gut bacteria is to undergo a period of nutrient deprivation by fasting.

Fasting Kills Gut Bacteria

Fasting is incredibly useful in healing the gut and for reducing pathogens in the microbiome, but there is some nuance to the process. The length of a fast determines how strong the gut-healing and pathogen-reducing effect is, as does how often fasts are done, and the food eaten before and after a fast is incredibly important in the effectiveness of any fast. The composition of the microbiome is determined in large part by one’s diet, and eating poor quality food before and after a fast won’t make a noticeable difference in improving the gut microbiome over the long run.

Intermittent fasting is the most popular type of fasting, typically scheduled as sixteen hours of fasting followed by an open eight hour feeding window. This ratio of fasting to eating can be shortened to 12:12 or lengthened to 20:4, with the longer intermittent fasts taking the body deeper into autophagy. The benefit of intermittent fasting is that by eating every day and with a long eating window, it’s much easier to maintain caloric balance or even a caloric surplus if trying to gain weight if underweight and/or build lean body mass if an athlete.
Intermittent fasting is most effective done consistently day after day, and overtime the slight daily increase in autophagy it stimulates during the fasting window heals and regenerates the body.
Fasting for twenty-four hours is also known as one meal a day OMAD fasting. The most common type of OMAD fasting is eating dinner every night, though it’s not uncommon to do breakfast or lunch OMAD. OMAD is similar to intermittent fasting in that food is still eaten every day, and OMAD is typically done consecutively or for a certain number of days per week.
Since OMAD takes the body deeper into a fasted state of autophagy across twenty-four hours than intermittent fasting, it’s a good way to begin experimenting with longer fasts and to examine one’s relationship with eating behaviors. Physiological hunger is quite different than a psychological food craving, and if struggling with making healthy dietary choices, consistent OMAD fasting is a great way to reset psychological behaviors and patterns in regard to dietary eating patterns. The gut-brain axis can be beneficially altered with OMAD and with time you’ll become better at identifying when you’re truly physically hungry or when you simply have a psychological food craving.
Fasting for longer than 24 hours reduces the body’s glucose sugars stored in muscle cells and the liver, and around the 48 hour mark when all the glucose has been depleted is when the body will enter ketosis. Ketosis is a process that converts fatty acids to energy molecules known as ketones. The brain runs exclusively on simple sugars, or if those are not available, ketones. When carbohydrates are in short supply, either from fasting or from eating a high-fat ketogenic diet, the body begins producing ketones to keep all the metabolic systems running smoothly.
Just as fasting is an alternate operating system for the body, switching from sugar metabolism to ketone metabolism is another metabolic state change that can be used to improve health and diagnose health issues. A 48-hour fast is useful because it takes the body deep into autophagy, deeper than most people have ever gone in their lives except maybe during a bad flu (hmmm why is that?). 48 hours of fasting really gives the digestive system time to rest and regenerate and takes the body to the edge of or into ketosis. A longer 72-hour fast will take the body fully into ketosis and the autophagy healing effects are even stronger.
A 48-hour fast is short enough to be easily completed by most people without serious health issues as long as they have the willpower, it doesn’t require too much planning, and it’s also long enough to bring about noticeable differences in digestion and energy. The gut health observations made possible during a 48+-hour fast are invaluable in accurately diagnosing gut problems and, subsequently, in healing the gut.

Daily 16:8 intermittent fasting has been shown to be useful in changing the composition of the microbiome over time, and more effective are 24 and 48+ hour fasts. The longer a fast, the more food clears the digestive system, and typically at the 48 hour mark the digestive system is cleared of food and strong evolutionary pressures are increasingly placed on the microbiome. Fiber transits through the gut slowly, and being a nutrient that pathogens can’t utilize but symbionts can, if a fiber-rich meal is eaten at the start of a long fast, symbiotic microbes will be supported while pathogens die off from the lack of available “easy nutrients” like sugar that they feed on.

As pathogens die off and the linings of the digestive system repair, space once occupied by pathogens is freed up and symbiotic microbes are able to reclaim this territory in the gut. Then when the first healthy and fiber-rich break-fast meal is eaten, symbionts further expand in their populations and pathogens are further selected against.

In my experience just a single 48 hour fast can be transformative in healing the gut and changing the composition of the gut microbiome as long as the diet eaten around the fast is healthy, nutritious, and fiber-rich. Additionally as discussed earlier zero-calorie herbal teas can be enjoyed during the fast which through their plant phytochemicals and flavonoid content provide nutrition to symbionts while actively suppressing pathogens. Just because you’re not eating any calories doesn’t mean it’s not possible to feed the symbiotic gut microbiome, and combining fasting with herbalism is therefore one of the most effective ways to cure gut dysbiosis naturally.

Foods the Kill Bad Gut Bacteria

Diet has a huge influence over the composition of the microbiome, and regularly eating foods that are nutritious and supportive of the symbiotic microbiome while being selective against pathogens is an excellent way to heal from gut dysbiosis and restore healthy gut flora. Here are three foods that kill pathogens while supporting overall gut health.

Pumpkin seeds are an example of a food that specifically kills bad gut bacteria. Pumpkin seeds have anti-parasitic and anti-microbial properties, and eating a bolus dose of pumpkin seeds (2+ handfuls, can also be alongside something like a slightly-green banana) is not only incredibly nutritious, but it creates a wave of microbiome-supporting food that transits through the digestive system killing pathogens while supporting the growth of symbionts. Eat raw pumpkin seeds as a snack a few times a week and over time it’ll have a positive influence on your microbiome.

Another food that kills bad gut bacteria would be coffee. Coffee contains fiber and flavonoids and other useful compounds that have been shown to shift the microbiome towards greater symbiosis while improving the gut-brain axis.

Pickles are another food that are good at killing bad gut bacteria because not only are they fermented and contain abundant fiber, cucumber seeds like pumpkin seeds have anti-parasitic and antimicrobial properties. In fact all squashes are very nutritious, contains abundant fiber, and are super useful for the microbiome.

Strong Antimicrobial Herbs

Another way to reduce pathogens in the gut is to utilize some of the stronger antimicrobial herbs that exist like oregano, black walnut hull, wormwood, and clove.

Oregano: Oregano is a well-known herb that has powerful antimicrobial and anthelmintic properties. Specifically, oregano oil has been shown to be highly useful in killing and eliminating parasites from the body, and it appears most of this effect comes from its main active chemical, carvacrol.

Black Walnut Hull: The outer hull of black walnut seeds is rich in tannins and black walnut hull is a well-known antimicrobial and anti-parasitic herb. Typically, an extract will be made by soaking black walnut hulls in alcohol, and the resulting tincture is dosed, but powdered black walnut hull can also be used.

Wormwood: Wormwood is a super herb for killing pathogens and expelling parasites from the body, especially roundworms and enterobiasis. Wormwood has been used medicinally in Europe for thousands of years, and it used to be common during medieval times to perform an microbiome and parasite cleanse using it a few times a year. Wormwood is extremely bitter and difficult to drink as a tea, and for this reason, in my experience it’s best used as a powder supplemented in pill form. Ingesting too much wormwood can be dangerous but the amounts used for a microbiome cleanse are nowhere near harmful levels.

Clove: Cloves are effective in killing parasites and pathogens like malaria, cholera, scabies, tuberculosis, and others. The high levels of tannins and eugenol that cloves possess are the chief agents responsible for their antimicrobial and anthelmintic properties. Clove can be taken tinctured or powdered

To utilize these stronger antimicrobial herbs you can take an oregano oil supplement alongside HealthForce SuperFood’s SCRAM supplement which contains black walnut hull, clove, and wormwood. Follow the 17 day dosing instructions for SCRAM and take ~500 mg of oregano oil daily at the same time.

These natural antimicrobial herbs are relatively gentle on the good microbes in the gut but are tough on pathogenic microbes.

I recommend you follow a natural herbal antimicrobial protocol like this at the very onset of your gut dysbiosis healing endeavor, and use those first two weeks to make the dietary changes you need to make in order for the microbiome to stay healthy long after the herbal supplementation is over. During the SCRAM protocol practicing intermittent fasting is useful, and then at the end of the SCRAM protocol you’ll have enough experience with 16+ hour fasts to begin implementing longer 24 and 48 hour fasts 1-2x per week. All the while during this you can drink herbal teas and begin spending more of your free time in natural environments. Make a game of it, make it fun! Write out a plan and stick to it, and if you do all these things together, then with time and consistency your gut dysbiosis can be cured and the gut microbiome can be radically transformed.

The gut-brain axis improvements that result will be striking, you’ll be surprised by the abundant energy and mental clarity you now have, gut health problems will greatly reduce in severity and possibly go away entirely. Expect improvements in any of the gut dysbiosis symptoms you’re experiencing! No promises as everyone is highly individual in their health and wellness, but it’s highly likely and definitely worth a dedicated honest effort.

If we each heal our own microbiome imbalances we can together begin to heal society’s dysbiosis and make the world a happier and healthier place.

Heal Your Gut Naturally

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Holistic Gut Health Guide eBook

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If you read all the way here then it’s clear to me that you’re ready to do what it takes to finally restore your digestive system and gut microbiome back to healthy and optimal function.

I wrote the Holistic Gut Health Guide to help you accomplish exactly this! It contains all the information that you need to understand the gastrointestinal system, gut-brain axis, and microbiome in-depth, and the Holistic Gut Health Guide also educates you on the natural methods you can holistically use together like fasting and herbalism to transform your health from the inside out.

This article features excerpts from the Holistic Gut Health Guide. The Holistic Gut Health Guide provides you the information and framework you need to finally make the changes needed to remedy your gut health problems.

References:

Modern City Dwellers Have Lost about Half Their Gut Microbes.; 2022
Cleveland Clinic | Disease and Conditions. my.clevelandclinic.org/health/diseases
Liang S, Wu X, Jin F. Gut-brain psychology: rethinking psychology from the microbiota– gut–brain axis. Front Integr Neurosci. 2018;12:33.
Mayer EA, Tillisch K, Gupta A. Gut/brain axis and the microbiota. J Clin Invest. 2015;125(3):926-938.
Sánchez B, Delgado S, Blanco-Míguez A, Lourenço A, Gueimonde M, Margolles A. Probiotics, gut microbiota, and their influence on host health and disease. Mol Nutr Food Res. 2017;61(1):1600240.
Appleton J. The gut-brain axis: influence of microbiota on mood and mental health. Integr Med (Encinitas). 2018;17(4):28-32.
Cassidy A, Minihane AM. The role of metabolism (And the microbiome) in defining the clinical efficacy of dietary flavonoids. Am J Clin Nutr. 2017;105(1):10-22.
Su J, Wang Y, Zhang X, et al. Remodeling of the gut microbiome during Ramadan-associated intermittent fasting. The American Journal of Clinical Nutrition. 2021;113(5):1332-1342.

Stefan Burns 6/10/22 Stefan Burns 6/10/22

Coffee and Digestion - The Complete Guide

Coffee is enjoyed the world over, and its destabilizing effects on digestion have been experienced by a majority of people who drink coffee. By effecting the autonomic nervous system coffee influences digestion, but if the right steps are taken, coffee can improve digestion and favorably alter the microbiome.

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

Besides water, coffee is one of the most consumed beverages worldwide next to tea. As a bitter drink containing various phytonutrients, coffee has an effect on digestion that can be quite variable, and depending on the gut heath of an individual, quite noticeable. Coffee exerts antioxidant and anti-inflammatory effects on the digestion system while also increasing gut motility and thinning gut mucosa.

Coffee is one of the most well-known foods to effect digestion, most commonly known to cause heartburn or to need to use the restroom soon after consumption in sensitive individuals. There are a few reasons why coffee has these heartburn and/or laxative effects, and in this article we’ll explain why this so frequently occurs for many people. This article will also discuss coffee’s overall effect on digestion and gut motility, the phytonutrients it contains, how coffee can change the microbiome for the better, coffee’s effect on the gut-brain axis, and specific ways to drink coffee so it improves gut health rather than make it worse.

Digestion and the Large Intestine (colon)

Roasted coffee contains thousands of bioactive compounds that together exert numerous biologic effects on the body. Coffee affects the nervous system, brain, cardiovascular system, and the digestive system. Before any discussion on the effects coffee has on digestion can be had, the basics of digestion must be understood.

A Simple Summary on Digestion

Digestion starts before anything is actually eaten, as before eating food just the sight, smell, or thought of it releases digestive enzymes in the mouth. These digestive enzymes assist with the breakdown of food that is chewed in the mouth, and they also prime the stomach to release more stomach acid. Chewing food physically breaks it down into smaller pieces, then it’s swallowed and moves down the esophagus before dropping into the stomach where strong acids break the food down even more at a chemical level. Once the stomach has done its job the slurry that the food has become moves into the small intestine, more digestive enzymes and bile are released, and muscular contractions further break down food into absorbable proteins, fats, and carbohydrates that pass through the lining of the gut and into the bloodstream.

If all is normal, what’s leftover after this are harder to break down food particles, namely soluble and insoluble fibers. It’s in the colon that the microbiome can then break down the final food remnants and produce beneficial compounds, such as short chain fatty acids from fiber. These fatty acids are absorbed by the colon and provide base-load energy to the body. The longer the microbiome of the large intestine has to work on the food there, the more beneficial nutrients can be metabolized by the microbiome to then be absorbed into the body, and this overall increases the stability of human metabolism.

It’s the introduction of new food/energy that stimulates the bowels to release the stool that it has been holding onto, as the body senses it needs to make room for a new influx of nutrients. It’s a balancing act between what new nutrients can be taken in (eating new food) and what nutrients can be synthesized and absorbed from the stool in the large intestine already mostly digested of its fats, carbohydrates, and proteins.

Gut Health Problems and Incomplete Digestion of Food

A lot of gut health problems stem from the incomplete digestion of food. Certain biologically valuable nutrients and chemicals are only produced by the microbiome in the colon, for example short chain fatty acids, metabolites of polyphenols, and neurotransmitters. If the microbiome consistently isn’t given enough time to breakdown the final remnants of food in the colon, then nutrient and neurotransmitter deficiencies can occur over time.

An easy way to directly experience the ability of the microbiome to very efficiently break down and upcycle food is to fast for 48 hours. If the final meal before a fast is of high-quality and consists of whole foods, like a grain bowl (rice, beans, vegetables, healthy fats like avocado), then once that final meal reaches the colon the microbiome will have plenty to begin breaking down as whole grains and vegetables contains an abundance of material not extractable by the small intestine. If the normal defecation stool volume from that meal is a “1” with a normal eating schedule, then during a 48 hour fast what’s likely to occur is that defecation isn’t induced for the entire two days until a refeed meal is eaten, and then when defecation of that pre-fast meal does occur, the final stool volume may only be 1/2 to 1/4 of normal, or even less.

When there is a physiological need to extract more nutrients from less input, and the microbiome is given time to do this, food is more efficiently absorbed than normal. I’ve personally experienced during many a 2 day fast that my pre-fast meal was nearly completely absorbed. In 2 days the microbiome was able to completely break down and upcycle what I ate before the start of the fast such that I simply absorbed nearly everything. It wasn’t until a normal eating schedule was resumed that “normal” bowel movements returned. What this indicates is that “normal” bowel movements are more wasteful bowel movement as compared to the maximum level of extraction possible under conditions of nutrient scarcity.

Most people haven’t experienced long periods of nutrient scarcity like during a 48+ hour fast so what I described may seem outlandish, but all that’s required to prove this effect and ability for yourself is to go on a 48-72 hour fast. The quality of the last meal is very important to observe this effect, eat only whole unprocessed foods for final pre-fast meal. As shown by this phenomenon, fasting is one of the best ways to improve the functioning of the gut and to come to a better understanding of how the digestive system truly works.

As coffee alters the rate of digestion among other effects, it was important to present the information above as context for coffee’s specific impacts on digestion, which we’ll now dive into.

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Coffee and Gut Motility

One of the most obvious effects that coffee has on gut health for many people is how it speeds up gut motility. Gut motility is the speed of movement of food through the digestion system, and one of the hallmark signs of poor gut health is highly variable gut motility. If some meals sometimes takes days to transit through the digestive system leading to constipation, while other meals seem to transit through the entire gastrointestinal system in under a day or even just hours, and this variability in gut motility is common, then that’s a clear indication that the gut is not in a state of ideal health. This state of variable gut motility is often referred to as irritable bowel syndrome (IBS).

How does Coffee make you Poop so Fast?

Coffee exerts a diuretic effect on gut motility through its stimulation of the hormone gastrin. Gastrin stimulates the secretion of gastric acid (HCl) in the stomach, aiding the breakdown and digestion of food. For about 90 minutes after drinking coffee the stomach environment is made more acidic because greater amounts of gastric acid are released. The release of gastric acid signals to the body that more food is incoming and therefore an increase in gut motility is observed, specially in the large intestine (colon). Melanoidins found in roasted coffee also increase gut motility through direct activation of the smooth muscles of the digestive system.

Caffeinated and decaf coffee significantly increase motor activity of the colon, activating greater propagated and simultaneous contractions. Eating a meal causes an increase in colonic motor activity as well (gotta make room), and caffeinated coffee is comparable in effect to consuming a meal. Caffeinated coffee is about 25% stronger in this effect than decaf coffee.

At least one-third of the population is susceptible to being stimulated to defecate soon after drinking regular or decaf coffee, with the effect more frequently observed in women then men. Within five minutes of drinking coffee rectosigmoid colon activity increases significantly and lasts for 30 minutes of more. The rectum is the final section of the colon a few inches long that attaches to the anus, and the sigmoid colon is the 1.5 foot long (40 cm) section of the colon just before the rectum. Coffee stimulates muscular contractions in these sections of the colon in a large percentage of the population, and this can cause rapid defecation for sensitive people, especially those who have IBS.

The colon stimulating effect of coffee is generally beneficial for people who regularly experience constipation, whereas people who suffer from already rapid gut transit times should stay away from drinking coffee.

Coffee and Frequent Bowel Movements

If coffee is consumed multiple times per day, as is commonly done by a large percentage of the population, then it’s ability to trigger waves of increased colon motor activity can result in bowel movements becoming more frequent, even to the point where it is problematic.

This is significant for reasons made clear by the earlier section on digestion and also in the microbiome section below. If food that recently made it to the large intestine is being released preemptively, then the body is missing out on a lot of beneficial compounds and metabolites only the microbiome can produce. Without a consistent stream of short chain fatty acids from the colon, metabolism suffers and energy volatility is more likely to be experienced. One of the functions of the large intestine is also to draw water out of the remaining food/waste, and frequent bowel movements can make dehydration a very real problem, or at least make dehydration more likely to occur.

In 1992 it was published in the British Medical Journal that nearly one quarter of the general population has smooth muscle dysfunction and other symptoms consistent with irritable bowel syndrome. Considering that the majority of the world’s population on average has become less healthy in the 30 years since that study, it’s likely that IBS affects an even greater percentage of the population now than it did in 1992.

Coffee Digestive Issues

Before we get into all the ways coffee improves digestion let’s finish covering how coffee can cause digestive issues for people with sensitive gastrointestinal systems. How is it that coffee can cause digestion problems while also having the ability to improve gut health?

Certain herbs have a dual ability to improve a bodily system or to cause problems. A good example of an herb that does this is cannabis. Cannabis that contains an even ratio of cannabinoids like THC and CBD if used in moderate amounts occasionally is neuroprotective and stimulates neurogenesis, increasing connectivity within the brain while also boosting creativity overall. Cannabis that is too high in THC though, and if used in excessive amounts, can cause mental health problems like paranoia, insomnia, and anxiety, and long term use of cannabis in this way can shrink the gray matter of the brain and cause memory problems. The dose of certain herbs like cannabis or coffee is critical in how their consumption will affect the body, and what’s also important is the state that the body is in prior to use.

Coffee (and cannabis, among other herbs) has the characteristic of exacerbating certain health issues if a bodily system is already out of balance. Think of it as a wake up call, with coffee highlighting preexisting health issues by making their symptoms more obvious, and in this manner this effect is beneficial in diagnosing health problems. So if drinking coffee is causing digestive issues like heartburn, stomach pain, or diarrhea, then that’s a big sign that coffee consumption should be stopped until gut health is improved, because when the gut and microbiome are healthy, coffee has a net positive influence on the digestive system and gut microbiota as we’ll see later.

Coffee and Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is the most common gastrointestinal disorder, with up to 30% of the population or more having regular symptoms consistent with IBS. Most people with gut health issues never seek the help of the medical system, and as a result the prevalence of gut health issues is thought to be much larger than what’s reported in the literature. Irritable bowel syndrome is most prevalent in people in the 20-40 and over 60 age groups, and women in their 30’s-40’s in particular seem to have higher rates of IBS

The main symptoms of IBS are abdominal pain which is relieved by defecation, abdominal distension, more frequent and looser bowel movements progressing up to diarrhea, general digestive pain, and heartburn. Less common symptoms of IBS that are still experienced at a higher rate than in the normal population include rectal bleeding and the passage of mucus. Underlying these symptoms of IBS are smooth muscle abnormalities.

What is Smooth Muscle?

Smooth muscle is a type of non-striated muscle that is activated by the autonomic nervous system to apply pressure to various organs by contracting. Smooth muscle is a critical component of the digestive system, as it’s waves of smooth muscle contractions that cause food to move through the gut. Smooth muscle contractions are stimulated by nerve impulses, certain hormones (like gastrin), and other chemicals released by various organs. Smooth muscle contractions are much slower but sustained longer than skeletal muscle contractions. The amount of intracellular free Ca2+ is a key regulator of smooth muscle tone and contractility.

Why does Coffee make my Stomach Hurt?

Coffee lowers lower esophageal sphincter pressure while simultaneously stimulating the production of gastric acid via gastrin. For sensitive individuals with thin stomach mucosa linings and/or preexisting stomach ulcers, increases in stomach acid can cause stomach pain, and with the sphincter valve separating the stomach from the esophagus becoming more relaxed, the chance of acid reflux also increases.

If drinking coffee is causing stomach pain then the consumption of coffee should be ceased and steps should be taken to heal the stomach back to normal function. Coffee has not been shown to modify gastric wall compliance, wall tension, or sensory function.

Why does Coffee give me Diarrhea?

Alongside its effects on the stomach, coffee also increases contractile pressures in the rectosigmoid area of the colon, which can cause an increased and sometimes very rapid need to defecate. Both the possible symptoms of heartburn and diarrhea from drinking coffee point to coffee’s ability to affect smooth muscle function, and both of these symptoms are also common to IBS irrespective of coffee consumption. Basically if smooth muscle function is dysfunctional overall, then the smooth muscle stimuli that coffee causes can be too powerful and further exacerbate symptoms of IBS.

Having covered how coffee can trigger the same pathways already imbalanced in those who have IBS, we’ll now discuss the phytonutrients coffee contains and how these nutrients can benefit gut health and the microbiome.

Coffee Phytonutrients

Roasted coffee contains thousands of biologically relevant compounds, and many of them have beneficial antioxidant, anti-inflammatory, neuroprotective, and metabolism boosting health effects. Together these chemicals influence the functions of the digestive system, cardiovascular system, nervous system, and the gut-brain axis.

Coffee and Caffeine

The most well-known chemical found in coffee is caffeine. Caffeine is a central nervous system stimulant that is rapidly absorbed into the body by the stomach and small intestine. Caffeine increases fat oxidation, in general boosts metabolism, and has been shown to improve cognition, especially for the elderly. One cup of black coffee contains ~95 mg of caffeine, and the upper bound for caffeine that shows health benefits is ~300 mg per day. Consuming more than 300 mg of caffeine per day causes significant hormonal alterations and can cause health problems best avoided.

If you have a built-up caffeine tolerance that you want to reset, and/or also want guidance on how to best use and dose caffeine, then read our guide on the subject for more information.

Caffeine Usage and Tolerance Reset Guide

Coffee Polyphenols

Coffee also contains abundant polyphenols, which possess strong antioxidant properties. The polyphenols in coffee are not greatly effected by the decaffeination process. Flavonoids, a subgroup of polyphenols that are abundant in coffee, significantly increase the expression of proteins at epithelial tight junctions, improving their strength and reducing intestinal permeability which is a good thing. Weak tight junctions are a key symptom of leaky gut, food intolerances, and food allergies.

The polyphenol chlorogenic acid (CGA) is a major component of coffee, and chlorogenic acids have a regulating effect on glucose and lipid metabolism, which is why they have anti-diabetic, anti-carcinogenic, anti-inflammatory, and anti-obesity effects. One-third of free chlorogenic acids are absorbed in the small intestine and the rest of the polyphenols reach the colon where they are broken down into simpler molecules by the microbiome. Polyphenols influence the microbiome directly (more on that below) while also requiring microbial activity for their alteration into other compounds that have beneficial health effects when absorbed by the body.

Coffee Melanoidins and N-Methylpyridium

The chemical composition of green coffee beans is noticeably altered by the roasting process, and two of the notable chemicals produced from the heat-driven Maillard reactions that occur are melanoidins and N-Methylpyridium.

Melanoidins are brown pigment chemicals that are created when sugars and amino acids combine under high heat. Melanoidins have several health promoting properties such as being antimicrobial, antihypertensive, anti-inflammatory, antitoxin, and antioxidant in nature. Melanoidins are mostly indigestible and therefore act as dietary fiber, being fermented in the gut by the microbiome. People who drink a lot of coffee along with eating other foods that have undergone Maillard reactions (like crusty bread) may receive up to 20% of their dietary fiber from melanoidins. Melanoidins have a pro-motility on the gut not only because of their fiber effect but also through direct activation of the smooth muscles of the digestive system. In addition to melanoidins, dietary fiber is present in coffee.

N-methylpyridium (NMP) is an interesting chemical found in coffee that exerts an opposite effect on the stomach than coffee in general, as it reduces gastric acid production by stomach cells. NMP is only generated by the roasting process, and as such darker-roasted coffee contains more NMP than lightly roasted coffees, up to twice as much. For people who want to enjoy coffee and its health benefits but want to reduce their chance of experiencing heartburn and increased gut motility, drinking a darker roasted coffee is recommended.

Coffee and Gut Microbiome

On average 75% of feces are water, with the remaining 25% being solid materials. Bacterial biomass make up 25-55% of the solids in feces (6-14% total). This bacterial biomass is composed of dead and also living bacteria, and therefore as you can see, every bowel movement changes the microbiome because it’s removing a portion of the total microorganism population out of the body.

Coffee through its ability to trigger increased smooth muscle activity for the colon can cause defecation, and through this mechanism coffee influences the development of the microbiome. Microorganisms divide and reproduce on very fast timespans on the timespan of 20 minutes to 24 hours, with bad pathogenic bacteria typically dividing faster than good symbiotic bacteria. The longer stool stays in the colon, the longer the microbiome has to divide and evolve, which changes the overall population characteristics and diversity of the microbiome. If a healthy meal is eaten rich in vegetables and fiber, then symbiotic microorganisms will increase in population numbers, whereas if a junk food meal is eaten containing lots of highly processed foods and chemicals, then pathogenic microorganisms will better be able to survive and expand in population.

Coffee’s ability to trigger defecation can then be considered good or bad for the microbiome depending on the context. If the content of the stool in the large intestine is of a poor quality, then triggering defecation is a good thing as it’ll reduce the growth of pathogenic bacteria and remove toxins from the body. If the stool is composed of what’s left of a healthy meal from whole unprocessed foods, then triggering defecation early won’t be advantageous as valuable nutrients will be lost and symbiotic microorganisms will have less time to diversify and expand their populations.

Here’s the thing though, in my personal experience it’s the current contents of the digestive system that determine coffee’s defecating activating effect. When I eat healthy meals full of whole unprocessed foods, such as a rice and bean bowl with vegetables and avocado on top, coffee doesn’t trigger any significant increase in motor activity in the colon. If I eat a lower quality meal though, then I can definitely feel that coffee creates a stronger urge to use the restroom. At the beginning of the article I discussed how coffee can improve gut health because it highlights existing gut health issues like IBS by making the symptoms worse, and diet quality is a factor as to why that is the way it is. If you’re struggling with eating a good diet, resetting your dietary beliefs is an important step towards eating healthier.

How to Cleanse the Microbiome in One Day

If low quality junk food is in the digestive track, then it behooves the body to push it out quickly and hope for a higher quality meal to follow. Of course if junk food continues to be eaten then nutrient deficiencies develop and other health issues can compound, but having a longer transit time for these foods wouldn’t necessarily be better than a short transit time due to the presence of toxins in the food.

“There’s no way to win by eating poor quality food”

The benefits of coffee on the microbiome are further amplified by the abundant polyphenols that coffee contains. Coffee decreases populations of pathogenic bacteria such as Escherichia coli, Enterococcus spp., Clostridium spp., and Bacteroides spp., while increasing populations of beneficial microorganisms like Lactobacillus spp. and Bifidobacterium spp., and this is thought to be primarily an effect of polyphenols, as polyphenols from things like herbs have shown similar effects.

Polyphenols both influence microbiome populations, and are also metabolized into different beneficial chemicals by the microbiome. By containing abundant polyphenols, dietary fiber, and melanoidins coffee exerts a strong influence over the microbiome and shifts microbial populations towards greater symbiotic function and away from pathogenic overgrowth. Drinking herbal teas are another way to shift the microbiome towards greater symbiosis, as an herbal tea blend like a 1:1:1 chamomile, peppermint, and dandelion tea contains abundant flavonoids and each of those herbs is already well-known for improving gut health.

Herbal Teas for Fasting and Gut Health

Coffee and the Gut-Brain Axis

Coffee as a natural source of many chemicals like caffeine and polyphenols exerts an influence on the gut-brain axis, from changing emotional status to altering neurogenesis and neurodegeneration. Caffeine is the main psychoactive compound found in coffee, easily crossing the blood-brain barrier and stimulating the sympathetic nervous system in addition to the overall central nervous system. Caffeine increases extracellular dopamine concentrations and causes a greater expression of dopaminergic receptors and transports, leading to an overall cognitive improvement, especially amongst the elderly.

Additionally caffeine reduces the activity of the Gamma-aminobutyric (GABA) system and modulates GABA receptors. GABA is an inhibitory neurotransmitter that acts on the central nervous system, lessening the ability for nerve cells to create, transmit, and receive signals to other nerve cells. Through this inhibitory effect GABA can produce a sense of calm as it reduces the activity of the nervous system, but as with anything too much GABA isn’t beneficial. Chronic caffeine intake is related to a long-term reduction in GABA, and that is also not good, as GABA plays a role in controlling stress, anxiety, and feelings of fear.

The gut-brain axis is also heavily influenced by the microbiome because it’s the microbiome that produces a large portion of the neurotransmitters the body uses, directly producing dopamine, GABA, and norepinephrine, and indirectly influencing the bodies natural production of serotonin in epithelial enterochromaffin cells (intestinal epithelial cells that play a governing role in intestinal motility and secretion). The gut microbiome also regulates stress hormones produced by the HPA-axis and sends direct signals to the brain via the vagus nerve. Through these interactions with the brain the microbiome has a strong ability to influence human behavior.

How the Microbiome Influences Behavior

A Better Coffee

After learning everything that has been outlined in this coffee and digestion guide, there are a few key takeaways to remember:

If currently experiencing gut health problems like IBS (either knowingly or unknowingly) coffee consumption has the possibility of increasing the negative symptoms being experienced as it’s a mechanism to bring consciousness to the problem and attempt to shift the microbiome to a more favorable symbiotic state.
If gut health is good then coffee consumption can further improve gut health by modulating the microbiome towards greater symbiotic integration with the host by increasing populations of beneficial microorganisms such as lactobacillus and bifidobacteria, while also providing the body a rich source of health boosting polyphenols, fiber, and other unique compounds.
Coffee consumption within reasonable parameters (<3 cups a day) improves brain health, especially for the elderly.

The darker the roast the less likely coffee is to trigger the excessive production of gastric acids thanks to greater concentrations of N-methylpyridium, and darker roasted coffees also contain more melanoidins which have beneficial effects on the colon.

With all this taken into consideration, when eating a healthy diet and with a healthy gut, drinking a dark roast black coffee has little chance of causing gut health disturbances and overall has gut health and metabolism boosting benefits. The cardiovascular and cognitive systems also benefit from reasonable coffee consumption.

Coffee can be made even better though!

When certain herbs are added to coffee, it improves the metabolic effects of coffee while smoothing out the increase in sympathetic nervous system activity that coffee causes, which can lead to energy volatility in some individuals. And if the autonomic nervous system is already unbalanced between sympathetic and parasympathetic states, with the sympathetic nervous system being too dominant, then drinking coffee can make that imbalance worse.

Adding cacao, ceylon cinammon, chaga mushroom, cistanche, and a small amount of honey to a black coffee creates what I call a dark mocha, and having enjoyed a bunch of dark mochas in my time it’s my experience that they have a much greater beneficial nootropic effect than regular black coffee while also improving energy metabolism noticeably. While a dark mocha still has a stimulant effect, it’s much more even keel and balanced than a regular cup of black coffee (or a cup of coffee with sugar), and the metabolism boosting effect seems to last all day rather than just for a couple hours.

I encourage you to learn more about why adding these ingredients to coffee makes it even better as it’s a good introduction to herbalism and it should significantly improve your day to day if you drink coffee often.

The Best Nootropic Coffee

Heal Your Gut Naturally

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If you read all the way here then it’s clear to me that you’re ready to do what it takes to finally restore your digestive system and gut microbiome back to healthy and optimal function.

References:

Iriondo-DeHond A, Uranga JA, del Castillo MD, Abalo R. Effects of coffee and its components on the gastrointestinal tract and the brain–gut axis. Nutrients. 2020;13(1):88.
Jones R, Lydeard S. Irritable bowel syndrome in the general population. BMJ. 1992;304(6819):87-90.
Bitar KN. Function of gastrointestinal smooth muscle: from signaling to contractile proteins. The American Journal of Medicine. 2003;115(3):15-23.
Rubach, Malte, et al. Identification of a coffee compound that effectively inhibits mechanisms of stomach acid secretion in human gastric parietal cells. Abstracts of Papers of the American Chemical Society. Vol. 239. American Chemical Society, 2010.
Rose C, Parker A, Jefferson B, Cartmell E. The characterization of feces and urine: a review of the literature to inform advanced treatment technology. Critical Reviews in Environmental Science and Technology. 2015;45(17):1827-1879.
Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain Research. 2018;1693:128-133.

Apigenin is Nature's most Powerful Flavonoid

When it comes to fighting cancer few other phytochemicals if any can match the effects of apigenin. Apigenin is a flavonoid most notably found in parsley and chamomile flowers that in addition to its powerful anticancer effects also improves mental health disorders, heals the gut and microbiome, is neuroprotective, and so much more! Learn more about apigenin and the best way to supplement with it.

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

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

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

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

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

Pharmacology of Apigenin

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

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

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

Apigenin Bioavailability

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

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

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

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

Apigenin Benefits and Uses

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

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

Apigenin for Cancer

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

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

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

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

Apigenin for Sleep

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

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

Apigenin for Anxiety and Depression

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

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

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

Apigenin is Neuroprotective

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

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

Apigenin for Gut Health

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

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

Apigenin for Women

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

Apigenin for Men

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

Apigenin and Testosterone

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

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

Apigenin for Prostate Health

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

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

What is Apigenin Found In?

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

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

Herbs High in Apigenin

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

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

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

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

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

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

Fruits and Vegetables High in Apigenin

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

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

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

Liposomal Apigenin

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

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

Apigenin Side Effects

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

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

Supplement Apigenin

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

Chamomile, Dandelion, Peppermint Tea for Apigenin

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

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

Herbal Teas for Fasting and Gut Health

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

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

Dried parsley for Apigenin

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

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

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

Pure Apigenin Supplements

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

Try Herbalism

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

References:

Ali F, Rahul, Naz F, Jyoti S, Siddique YH. Health functionality of apigenin: A review. International Journal of Food Properties. 2017;20(6):1197-1238.
Nielsen SE, Young JF, Daneshvar B, et al. Effect of parsley (petroselinum crispum) intake on urinary apigenin excretion, blood antioxidant enzymes and biomarkers for oxidative stress in human subjects. Br J Nutr. 1999;81(6):447-455.
Salehi B, Venditti A, Sharifi-Rad M, et al. The therapeutic potential of apigenin. IJMS. 2019;20(6):1305.
Pei R, Liu X, Bolling B. Flavonoids and gut health. Current Opinion in Biotechnology. 2020;61:153-159.
Higdon J. Flavonoids. Micronutrient Information Center, Linus Pauling Institute, Oregon State University. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids
Shankar E, Goel A, Gupta K, Gupta S. Plant flavone apigenin: an emerging anticancer agent. Curr Pharmacol Rep. 2017;3(6):423-446.

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Stefan Burns 5/20/22 Stefan Burns 5/20/22

Herbal Teas and Fasting for Gut Health

Combing herbal teas with fasting is one of the safest and best ways to heal the gut and dramatically improve digestion. Herbs like dandelion and chamomile are already highly beneficial for the gut and overall wellness, and their unique phytochemicals make fasting easier and more effective. Learn more.

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

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

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

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

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

In this article you will learn about:

How fasting is beneficial for gut health
How herbal teas benefit gut health
How fasting and herbal teas can be used in conjunction to heal gut health and microbiome problems.

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Fasting and Gut Health

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

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

Fasting and Inflammation

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

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

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

Fasting and Gut Microbiome

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

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

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

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

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

Fasting and Herbal Tea

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

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

Dandelion for Gut Health and Fasting

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

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

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

Mountain Rose Herbs Organic Dandelion Root

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

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

Learn more about Dandelion and its uses

Chamomile for Gut Health and Fasting

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

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

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

Mountain Rose Herbs Organic Chamomile Flower

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

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

Learn more about Chamomile and its uses

Green Tea for Gut Health and Fasting

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

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

Learn more about Green Tea Fasting

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

Herbal Tea Blends for Fasting and Gut Health

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

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

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

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

Heal Your Gut Naturally

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If you read all the way here then it’s clear to me that you’re ready to do what it takes to finally restore your digestive system and gut microbiome back to healthy and optimal function.

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Stefan Burns 4/11/22 Stefan Burns 4/11/22

How to Balance Sympathetic and Parasympathetic States

The sympathetic “fight and flight” nervous system and parasympathetic “rest and digest” nervous systems are part of the autonomic nervous system which controls the bodies mostly unconscious actions like heart rate, respiration, digestion, and more. Maintaining balance between the sympathetic and parasympathetic nervous systems is incredibly important for health. Learn how with this guide.

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

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

Function of Sympathetic Nervous System

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

Function of Parasympathetic Nervous System

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

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

Adrenal Fatigue

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

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

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

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

Visualizing the Activity of the Autonomic Nervous System

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

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

Example 1 - Laying in bed all day

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

Example 2 - Hectic day with no rest

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

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

Example 3 - Lazy day with run then rest

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

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

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

Example 4 - Hectic day with run & no rest

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

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

Example 5 - Hectic day with run then rest

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

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

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

Easy Recovery Methods

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

Ease into a workout with a warm-up. This primes the body for better performance by allowing time for the metabolic systems to warm up instead of being quickly jolted into a demanding sympathetic state.
Rest after a workout with a cool-down. Once the main working sets of a workout are complete, take a short period of time to rest afterwards, whether it’s a minimum of five minutes of shavasana or a more complete thirty minute stretch session. The yogic systems teach this well, every yoga session is followed by some time lying down in shavasana (corpse pose) and deeply relaxing. Increase the efficiency of a post workout rest with healthy sun exposure if possible in order to replenish vitamin D levels in the body (important after a workout).
If a workout is one hour long, set aside one hour of rest afterwards or later in the day. This can watching a show, reading a book, light conversation, etc. Three hours of hard physical fitness is best served with three hours of rest. This 1:1 ratio is a simple rule of thumb that can be followed, the intensity of an activity (fitness or rest) will determine exactly how much is required to balance out the demands of the other.

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

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

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

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

Empower Yourself with Recovery Methods

Balancing Stress and Rest

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

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

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

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

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The Best Nootropic Coffee

Thanks to caffeine coffee is the most widely used nootropic in the world, and with a few herbal additions it's made even better. Coffee, cacao, cinnamon, chaga, and cistanche combined together form a potent cognitive boosting elixir which also fortifies general health, immunity, and longevity. See the recipe, learn the health benefits, and upgrade your coffee to the next level today!

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

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

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

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

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

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

The Dark Mocha Rises

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

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

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

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

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

Dark Mocha Recipe:

1 cup (8oz) black coffee
1 tbsp cacao powder
1 tsp honey
1/2 tsp ceylon cinnamon
1/8 tsp chaga mushroom powder
1/8 tsp cistanche powder

Instructions:

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

Add cacao honey, cinammon, chaga, and cistanche

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

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

The Health Benefits of a Nootropic Coffee

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

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

Health Benefits of Cacao

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

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

Health Benefits of Ceylon Cinnamon

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

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

Health Benefits of Chaga Mushroom

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

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

Health Benefits of Cistanche

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

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

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

The Best Super Coffee

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

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

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

Coffee Usage and Tolerance Reset Guide

Nootropic Coffee Ingredients

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

Raw Cacao Powder

Ceylon Cinnamon

Chaga Mushroom Powder

Organic Raw Cacao Powder

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

Standard dose is 2 - 5 grams.

Mountain Rose Herbs Raw Cacao Powder

Organic Ceylon Cinnamon Powder

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

Standard dose is 0.5 - 2 grams.

Mountain Rose Herbs Ceylon Cinnamon Powder

Organic Chaga Mushroom Powder

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

Standard dose is 0.5 - 3 grams once daily.

Mountain Rose Herbs Chaga Mushroom Powder

Nootropics Depot Chaga Mushroom Powder.jpg

Nootropics Depot Chaga Mushroom Powder 2.jpg

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

Cistanche Tubulosa Powder

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

Standard dose is 200 mg once daily.

Nootropics Depot Cistanche Tubulosa Powder

Chaga 1:1 Mushroom Extract Powder

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

Standard dose is 500 mg once daily.

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

Contains Triterpenoids

Nootropics Depot Chaga 1:1 Extract Powder

References:

Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.
Latif R. Health benefits of cocoa: Current Opinion in Clinical Nutrition and Metabolic Care. 2013;16(6):669-674.
Ranasinghe P, Pigera S, Premakumara GS, Galappaththy P, Constantine GR, Katulanda P. Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complement Altern Med. 2013;13(1):275.
Shashkina MYa, Shashkin PN, Sergeev AV. Chemical and medicobiological properties of chaga (Review). Pharm Chem J. 2006;40(10):560-568.
Li Z, Lin H, Gu L, Gao J, Tzeng CM. Herba cistanche (Rou cong-rong): one of the best pharmaceutical gifts of traditional chinese medicine. Front Pharmacol. 2016;7.

Stefan Burns 1/5/22 Stefan Burns 1/5/22

Heal Adrenal Fatigue

Adrenal fatigue (also known as chronic fatigue) is a dysregulation of the HPA-axis and the hormone cortisol. The condition is characterized by extreme fatigue and out-of-whack hormones. Lifestyle issues and accumulated stress are how adrenal fatigue develops, and changes to lifestyle and diet along with the use of certain herbs and supplements can reverse the condition naturally.

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

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

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

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

Is Adrenal Fatigue Real?

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

Common Symptoms of Adrenal Fatigue

Poor metabolism, weight gain
Low energy, generalized fatigue
Difficulty waking up, unrefreshing sleep
Impairment in short-term memory and concentration (brain fog)
Low stress tolerance
Overuse of stimulants

Lesser Symptoms of Adrenal Fatigue

Anxiety
Tender lymph nodes
Muscle and joint pain
Sore throat
Headache
Low libido

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

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

Main Factors of Adrenal Fatigue

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

Mild hypocortisolism (low cortisol)
Attenuated diurnal variation of cortisol (less cortisol variation)
Blunted HPA axis responsiveness
Enhanced negative feedback by cortisol on the production of certain hormones by the hippocampus, hypothalamus, and pituitary glands.

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

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

Hypothalamic-Pituitary-Adrenal Axis (HPA Axis)

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

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

Hippocampus

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

Hypothalamus

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

Pituitary Gland

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

How Adrenal Fatigue Develops

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

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

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

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

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

My Experience with Adrenal Fatigue

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

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

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

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

Treatment for Adrenal Fatigue

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

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

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

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

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

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

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

Herbs for Adrenal Fatigue

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

Ashwagandha for Adrenal Fatigue

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

Helps to cope with stress and enhances sleep
Increases vital energy and balances hormones
Supports overall cognitive health

Ashwagandha - from Mountain Rose Herbs

Siberian Ginseng for Adrenal Fatigue

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

Supports the adrenals, boosts the immune system, and fights fatigue
Reduces inflammation, improves sleep, and helps with depression
Improves vital energy, sexual energy, and enhances digestion

Siberian Ginseng - from Mountain Rose Herbs

Reishi Mushroom for Adrenal Fatigue

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

Has powerful immune strengthening, antiviral, and antitumor properties
Regulates blood sugar and lowers cholesterol by fighting free radicals
Reduces fatigue and fights depression through its strong neuroprotective effects

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

Reishi Mushroom - from Mountain Rose Herbs

Chamomile Flower for Adrenal Fatigue

A gentle herb used worldwide to promote relaxation and calm.

Relaxant, relieves stress and tension, and improves sleep
Promotes the production of alpha brainwaves which increase sense of calm alertness
Supports digestive health, helps with stomach ulcers, and improves regularity

Chamomile Flowers - from Mountain Rose Herbs

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

Supplements for Adrenal Fatigue

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

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

Vitamins for Adrenal Fatigue

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

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

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

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

Minerals for Adrenal Fatigue

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

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

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

Herbs for Adrenal Fatigue

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

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

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

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

Diet for Adrenal Fatigue

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

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

B Vitamins - Nutritional yeast, leafy greens, sunflower seeds, fish, meat, dairy, and fortified grains
Vitamin C - Citrus fruits, parsley, rose hips, peppers, cruciferous vegetables (broccoli, kale, brussels sprouts)
Vitamin D - Fish, eggs, mushrooms (exposed to sunlight), fortified milk
Magnesium - Pumpkin seeds, nuts, avocado, dark chocolate, beans

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

Adrenal Fatigue and Caffeine

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

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

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

CAFFEINE USAGE AND TOLERANCE RESET GUIDE

Reset the Adrenal Glands

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

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

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

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

References:

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

Turmeric Curcumin Bioavailability and Supplement Guide

Curcumin is the main active chemical of turmeric root and it is well-known for its many beneficial health effects, from reducing inflammation and improving gut health to enhancing cognition and ameliorating mental health issues. Curcumin has limited bioavailability in its raw state and therefore many different bioavailability enhancement measures have been developed, each with their strengths.

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

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

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

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

Whole turmeric rhizome, slices, and powder

What Are Turmeric Supplements Good For?

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

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

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

Curcuminoids

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

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

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

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

Turmeric and Curcumin Bioavailability

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

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

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

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

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

Methods of Increasing Curcumin Bioavailability

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

Turmeric Dual Spectrum X:1 Extract

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

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

Curcumin with Piperine Supplements

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

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

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

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

Micellar Curcumin Supplements

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

Liposome, Micelle, and Bilayer Sheet Graphics

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

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

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

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

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

Micronized Curcumin Supplements

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

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

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

Curcumin with Turmeric Essential Oils Supplements

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

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

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

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

Curcumin with Emulsifiers (lecithins)

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

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

Fermented Turmeric Supplements

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

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

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

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

Curcumin Benefits over Tetrahydrocurcumin:

Curcumin was more effective than THCC in preventing skin tumors in mice
Curcumin was more effective than THCC as an antioxidant
Curcumin induced apoptosis (cellular death) of leukemia cells but THCC did not
Curcumin, but not THCC, was effective in reducing amyloid plaque burden and amyloid aggregation (think Alzheimers)
Curcumin, but not THCC, inhibited Ca(2+) influx through CRAC for activating immune cells
Curcumin, but not THCC, inhibited entry of hepatitis C virus genotypes into human liver cells
Curcumin inhibited type A influenza virus infection to a greater extent than THCC by interfering with viral hemagglutination activity (red blood cell clumping)

Tertahydrocurcumin Benefits over Curcumin:

THCC was more active than curcumin as an antioxidant
THCC was more active than curcumin for suppression of LDL oxidation
THCC was equal to curcumin in potency for suppression of histamine release
THCC was more active than curcumin in normalizing blood glucose and improvement of altered carbohydrate metabolic enzymes in diabetic animals
THCC was more active than curcumin in increasing plasma insulin in diabetic rats
THCC was more active than curcumin for antidiabetic and antihyperlipidemic (blood lipid lowering) effects
THCC was more active than curcumin in a hepatoprotective role in CCL4-induced liver damage in rats and alcoholic liver disease model rats
THCC was more active than curcumin as an antihypertensive

Comparing Curcumin Supplement Effectiveness

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

Cmax is the peak concentration reached in blood plasma, expressed in nmol/L.
AUC (area under the curve) is the concentration in blood plasma over time, expressed as nmol/L * H
Tmax is the time it took to reach Cmax. Higher values for Cmax and AUC are typically better.

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

Cmax (nmol/L)

7.1 - 2g Curcumin
41.6 - 410mg Micronized Curcumin
489 - 2g Curcumin, 20mg Piperine
1240 - 2g BCM-95®
1765 - 297mg Meriva
3228 - 410mg Micellar Curcumin

AUC (nmol/L * H)

65.6 - 2g Curcumin (measured for 24 hours)
217.2 - 2g Curcumin, 20mg Piperine (measured to zero after 3 hours)
582.7 - 410mg Micronized Curcumin (measured for 24 hours)
1460.4 - 297mg Meriva (measured for 24 hours)
8690 - 2g BCM-95® (measured for 8 hours)
12147.7 - 410mg Micellar Curcumin (measured for 24 hours)

Tmax (H - hours)

0.69 - 2g Curcumin, 20mg Piperine
1.1 - 410mg Micellar Curcumin
3.0 - 2g BCM-95
3.8 - 297mg Meriva
7.5 - 2g Curcumin
7.5 - 410mg Micronized Curcumin

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

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

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

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

Where to Buy Curcumin Supplements

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

Nootropics Depot curcumin and piperine 1.jpg

Nootropics Depot curcumin and piperine 2.jpg

Curcumin + Piperine Capsules

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

Nootropics Depot Curcumin + Piperine Supplement

Longvida Curcumin Supplement

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

Curowhite Curcumin Supplement

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

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

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

References:

Hewlings SJ, Kalman DS. Curcumin: A Review of Its' Effects on Human Health. Foods. 2017;6(10)
Kamal Patel. Curcumin. Examine
Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6.
Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res. 2014;58(3):516-27.
Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res. 2014;58(3):516-27.
US Patent 7883728B2
Antony B, Merina B, Iyer VS, Judy N, Lennertz K, Joyal S. A Pilot Cross-Over Study to Evaluate Human Oral Bioavailability of BCM-95CG (Biocurcumax), A Novel Bioenhanced Preparation of Curcumin. Indian J Pharm Sci. 2008;70(4):445-9.
Cuomo J, Appendino G, Dern AS, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74(4):664-9.
Kim SW, Ha KC, Choi EK, et al. The effectiveness of fermented turmeric powder in subjects with elevated alanine transaminase levels: a randomised controlled study. BMC Complement Altern Med. 2013;13:58.
Pianpumepong Plangpin, Et al. Study on enhanced absorption of phenolic compounds of Lactobacillus‐fermented turmeric (Curcuma longa Linn.) beverages in rats. International Journal of Food Science & Technology 47(11). November 2012.

How to Cleanse the Microbiome

The microbiome is a collection of microorganisms that exist at the cellular level and are incredibly important to life. When the microbiome of a person or environment becomes out of balance and diseased, cleansing the microbiome restores health and proper symbiotic function. A one day microbiome cleanse is an efficient way to cleanse an internal and external microbiome all at once.

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

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

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

Full Skin Microbiome Clean

Step One | 1 Hour | 10 points

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

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

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

Run a shower with warm water
Blow the nose out and wash the face with soap
Lather the hair with a natural shampoo (I mix aloe vera gel, liquid soap, and tea tree oil)
Scrub the full body and all parts with soap
Rinse the head using your fingers, massage the scalp
Dry towel off and vigorously scrub the skin of any imperfections
Apply aloe vera and essential oils to any location that could use some healing
Q-tip the ears

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

BONUS | Sauna 10-20 minutes | 5 points

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

Heat/Cold Therapy Benefits

Acutely stresses the circulatory system and increases its performance
Flushes toxins and excess electrolytes from the skin via sweat
Activates heat and cold shock proteins which exert anti-inflammatory and longevity effects
Strengthens the metabolism and energy systems of the body

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

Wash Mouth

Step Two | 10 Minutes | 5 points

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

Wash All Clothes

Step Three | 1 Hour | 5 points

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

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

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

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

2 bars Fels-Naptha
1 1/2 cups baking soda
1 1/2 cups borax

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

Reset The Air

Step Four | 1 Hour to 1 Day | 10 Points

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

Open all windows for at least 1 hour, better would be for all day
Dust the area
Remove any air polluters. This could include trash, food waste, unclean bathrooms, a litter box, etc.
Clean and/or replace air filters
Grow plants in the living space, they naturally purify air over time

Clean the Living Space

Step Five | Time Variable | 15 points

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

Cleaning a Bathroom

Scrub a toilet clean with a cup of borax, flush and then clean the bowl again with a natural soap like Dr. Bronner’s.
Wipe all surfaces with a natural cleaner like white vinegar, a dilute soap, baking soda, or borax.
Clean mirror with a rag and disinfectant so no visible marks exist on the mirror’s surface
Clean the bowl of the bathroom sink
Scrub the floor and shower/bathtub with baking soda, borax, or bleach.

Cleaning a Kitchen

Remove all unused food from the refrigerator, wipe all surfaces clean
Clean all kitchen counters
Remove all food from the pantry causes gastrointestinal issues
Sweep the floor

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

Fasting

Step Six | 24 hours | 20 Points

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

Example pre 24 hour fast dinner:

Roasted butternut squash or sweet potato
Serving of protein (like tempeh, wild cooked fish, grass fed meat)
Salad or sautéed vegetables (like swiss chard, garlic, onions)
1 cup of kombucha

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

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

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

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

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

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

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

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

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

The One Day Microbiome Cleanse

Calculate your microbiome cleansing score using the chart below:

0 - 10 points | Mini microbiome cleaning 👅

10 - 30 points | Microbiome improvements were made 🧼

30 - 50 points | New microbiome environment established 🧹

50 - 70 points | Complete microbiome cleanse ✨

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

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

Ready to Heal Your Gut?

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Holistic Gut Health Guide eBook

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Stefan Burns 11/11/21 Stefan Burns 11/11/21

Caffeine Usage and Tolerance Reset Guide

Caffeine is the world's most widely used stimulant for good reason because it has a host of beneficial heath effects when used appropriately. If caffeine is overused and a tolerance develops, there are a few ways to reset a caffeine tolerance that exist. Learn how caffeine works, it's health benefits, recommended usage, withdrawal symptoms, and how to reset a caffeine tolerance with this guide.

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

Other than water, coffee and tea are the most popular beverages worldwide, both of which contain caffeine. Caffeine is a neurostimulant which has a variety of effects on the brain and body, most notably caffeine increases attention, arousal, power output, and fat oxidation. Beyond the simple pleasure in enjoying a cup of tea or coffee, people use both beverages, as well as other forms of caffeine, for increasing focus, productivity, and to help stay awake. In moderation caffeine usage poses little risk to health and for most people caffeine usage is beneficial to overall wellness.

In this guide we discuss the psychological benefits of caffeine if used in moderation, what those dosages are, the symptoms that may arise with caffeine overuse, caffeine withdrawal symptoms, how to reset a caffeine tolerance, and recommendations on the best ways to consume caffeine.

How Caffeine Works

The main mechanism of action that explains caffeine’s effects throughout the body is that it blocks the effects of the naturally occurring neuromodulator adenosine.

Adenosine is one of four nucleoside building blocks to DNA and RNA, which are essential for all life. Adenosine mono-, di-, and triphosphates, also known as AMP/ADP/ATP, are organic compound that provides energy to many of the cellular processes vital to life. Adenosine causes sedation and relaxation when it acts upon its receptors.

The chemical structure of caffeine

Caffeine binds to some of the same receptors as adenosine, acting as competitive antagonists and in the process blunting the sedative effects of adenosine. Caffeine’s effect on adenosine changes the activity of neurotransmitters noradrenaline, acetylcholine, dopamine, and others. When caffeine is overused adenosine receptors alter in behavior away from normal and as such the behavior of the important aforementioned neurotransmitters is also changed.

If caffeine is being over used at dosages of >3 mg/kg bodyweight per day, then it takes several days or weeks of caffeine abstinence to return all systems back to normal. With moderate usage (<3 mg/kg) overnight abstinence from caffeine is sufficient in preventing tolerance formation in central nervous system adenosine receptors systems. If you don’t drink more than a couple cups of coffee or tea in a day, and you don’t drink any at night, then it’s unlikely that you have a caffeine tolerance.

Beneficial Effects of Caffeine

There’s the common saying that coffee makes the world go around, and it’s such a popular beverage because of it’s caffeine content of approximately 95 mg per cup of coffee. Caffeine is a mild and relatively safe stimulant that has a number of beneficial health effects. Because caffeine blocks adenosines sedative properties, caffeine is an energy boost for the brain and body. For most people, caffeine usage in moderate dosages at <300 mg/day has the following beneficial effects:

Caffeine improves simple and choice reaction time
Caffeine increases the speed of processing new stimuli
Caffeine increases alertness and reduces fatigue in low arousal situations such as in the early morning, when working at night, when experiencing a cold, with sleep loss, or it can even remove the sedative effects of certain drugs
With illnesses such as the common cold, caffeine can improve mood
For tasks requiring sustained attention, caffeine increases alertness and vigilance when already in a normal alert state
Caffeine eliminates the sleepiness produced by the consumption of lunch
Caffeine usage during the day reduces the slowing of reaction times seen at the end of the day, helping maintain performance levels
Caffeine at night maintains the performance of individuals as seen during the day
Fatigued people show a larger performance boost from caffeine than well-rested people.
High consumption of caffeine (2-3 cups of coffee everyday for long periods of time) is associated with better mental performance in the elderly.
Caffeine reduces depression
Caffeine improves fat oxidation and power output

The standard scientific definition of caffeine moderation is <300 mg per day. The beneficial effects of caffeine start at around 30 mg which is the amount found in a cup of green tea.

When doing performance tasks, the beneficial effects of caffeine are most pronounced when circadian alertness is low. Little evidence suggests there are any impairments following the consumption of normal amounts of caffeine, and while caffeine changes alertness levels, it does not noticeably increase or decrease distractibility.

The benefits of moderate caffeine usage discussed here are what the majority of people who use caffeine will experience. That said, everyone is as different on the inside as they are on the outside, and individual response to caffeine consumption can vary quite a bit among individuals.

Caffeine Sensitive Individuals and Caffeinism

If sensitive to the effects of caffeine, then potential negative side effects of caffeine usage may appear at doses below 3mg/kg bodyweight per day. For others, these symptoms may appear at doses above 3 mg/kg. The main negative symptoms of caffeine which are sometimes experienced include:

Sleep loss
Increased anxiety, especially if stress is encountered
Reduced fine motor control, aka jitteriness

To feel the negative symptoms of caffeine usage, one typically has to consume amounts greater than 300 mg/day. Studies that have shown these negative effects using dosages of 6 mg/kg, 10 mg/kg, or bolus doses such as 600 mg at once.

Daily intake of caffeine in the range of 1000 mg and beyond is known as caffeinism, and at these very high intakes the associated symptoms are virtually indistinguishable from severe chronic anxiety. Anyone that suffers from anxiety is recommended to keep their caffeine intake below 300 mg/day, and if especially sensitive to the effects of caffeine, then lower than 100 mg/day is my recommendation.

How Long does it take for Caffeine to Kick In?

Peak plasma levels of caffeine occur 15-45 minutes after ingestion and begin to decrease from there. The plasma half-life of caffeine is 5-6 hours. If 100 mg of caffeine is ingested, as would be found in a cup of coffee, then caffeine blood concentrations will be highest for the first 2 hours and then decrease steadily.

Metabolism of Caffeine

Most of the beneficial effects of caffeine follow a linear dose-response relationship (that is, the more given the bigger the effect) up to about 300 mg. Beyond 300 mg the beneficial effects typically flatline or even begin to decrease again as undesirable symptoms like anxiety and jitteriness may develop.

How Caffeine and Cortisol Interact

Caffeine has an effect on cortisol levels. Cortisol is a hormone that most notably rises and falls everyday as part of the circadian rhythm. In concert with light and temperature, it’s a peak in cortisol blood concentrations that causes someone to wake up in the morning.

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

Caffeine and Sleep

The fact that caffeine reduces or removes sleepiness means that it can interfere with normal sleep. Caffeine’s interactions with normal sleep at night depend on how much is taken and when. If large amounts of caffeine are consumed shortly before bed, then for most people sleep will be disturbed.

Caffeine in these situations increases sleep latency, which is how long it takes to fall asleep, and caffeine also decreases sleep duration. The latency increasing effect of caffeine occurs in the first half of the night and reduces as caffeine is metabolized. Interestingly, people who use caffeine frequently will report less sleep disturbances than people who are infrequent users. Infrequently using caffeine makes the effects of caffeine more pronounced as less tolerance has developed, as it is with me. I am caffeine sensitive because I rarely enjoy more than 100 mg of caffeine on any given day.

Green tea is a common source of caffeine, though weaker than coffee, and it’s worth pointing out that green tea also contains an amino acid known as L-theanine. L-theanine has been shown to improve sleep quality because it helps stabilize and increase in amplitude 8-12 Hz alpha brainwaves. As the body and mind wind down at night in preparation for sleep, brainwave frequency decreases from predominately 12-30 Hz beta brainwaves to alpha brainwaves and lower. Deep sleep is characterized by strong 0-4 Hz delta brainwaves and REM sleep is characterized by strong 4-8 Hz theta brainwaves.

Green tea is a unique caffeine containing beverage because consumption of green tea in the morning or early afternoon will provide the user the same beneficial effects of caffeine that many get from coffee while simultaneously improving their sleep at night. L-theanine has also been show to reduce anxiety and to help with the jitteriness that caffeine can cause in high doses. It’s for these reasons I don’t drink coffee often and instead prefer green tea, as it’s a better nootropic compound that also improves gut health and metabolism.

Is 200 mg of Caffeine a lot?

For the average person, 200 mg of caffeine in a day, either taken at once or spread out across 2+ usages, is a moderate amount of caffeine. 200 mg of caffeine would equal about 2 cups of coffee or a few cups of tea.

For a sensitive individual, 200 mg of caffeine can be a significant amount that may cause unpleasant side effects such as anxiety and jitteriness. I’m caffeine sensitive myself, especially if I drink coffee on an empty stomach, and I know that if I have more than 100-150 mg of caffeine at once I become shaky, experience symptoms of low blood sugar, and in general feel unwell. One reason I am caffeine sensitive is because I don’t use large amounts of caffeine often. I drink green tea around 4-5 times a week but even with 3 cups of green tea throughout the day I don’t ingest more than ~100 mg of caffeine.

Since caffeine takes 15-90 minutes to reach peak blood concentrations, I recommend only having one caffeine containing beverage at a time and then waiting to see how you feel. I only recommend the usage of foods that naturally contain caffeine like coffee, tea, or yerba matte, and I advise avoiding high-dosage caffeine containing beverages that are full of sugar, artificial flavors and colors, and other chemicals of questionable nature. The research is clear that when consuming caffeine as found naturally in food products such as coffee and tea, it’s rare to experience negative side effects and most people will intuitively control their caffeine intake to maximize the positive benefits.

Caffeine Withdrawal Symptoms

Caffeine withdrawal symptoms are generally the same as those experienced by caffeine sensitive individuals. The main symptom is headache, followed by increases in anxiety and generalized fatigue. Since the adenosine receptors are recalibrating from the removal of caffeine, extra drowsiness and feelings of low energy may be experienced.

Unless a severe caffeine tolerance has developed, caffeine withdrawal is typically fairly mild and lasts a few days at most. If large amounts of caffeine (>3 mg/kg bodyweight per day) have been consumed for months without break, then caffeine withdrawal will be more severe and can be quite difficult. Most people are able to control their caffeine intake to maximize the benefits while limiting the negatives, but for those whose caffeine usage has gotten out of hand, resetting their caffeine tolerance is highly recommended for overall health reasons

How to Reset Caffeine Tolerance

Heavy habitual caffeine usage leads to an insurmountable tolerance in which more caffeine usage no longer leads to any useful effects except for it’s ability to delay sleep. To reset a caffeine tolerance, the two main methods strategies are to reduce caffeine usage slowly over time, or to completely stop caffeine usage over a period of time. Let’s examine each.

Weaning off Caffeine

The first method available for resetting a caffeine tolerance is to slowly reduce caffeine usage over the course of 2-6 weeks. If consuming 600 mg of caffeine daily, then reducing caffeine usage by 100 mg per week until reaching zero would cause little if any withdrawal symptoms. Once no caffeine is being used, staying at zero usage for a few weeks is recommended. Caffeine’s effects on adenosine receptors in the brain are not yet fully understood and it’s likely best to cycle off from caffeine from time to time in order to return to normal baseline brain activity, and this goes for all users.

While weaning off caffeine it’s also useful to narrow the consumption time window. If coffee is normally consumed anywhere from 6 am to 6 pm, narrowing these hours to 8 am to 12 pm will create less of an impact on cortisol and be beneficial for the overall circadian rhythm.

Quitting Caffeine Cold Turkey

The second method for resetting a caffeine tolerance is to stop all usage of caffeine immediately. While quitting caffeine cold turkey is the fastest method in resetting a caffeine tolerance, it’s also the most likely to produce noticeable withdrawal symptoms. Some individuals don’t do well with weaning off things slowly and though the withdrawal effects may be more severe, they may be most successful with a complete halting of all caffeine. If quitting caffeine dead stop, then a tolerance may be gone in as little as one week, though it’s typically best to stop caffeine usage for 2-6 weeks before reintroducing caffeine back into the diet in moderation.

The Importance of Ritual

Drinking coffee or tea every morning creates a daily habit, and the enjoyable ritual of brewing a steaming cup may be one of the reasons why it’s tough to break the habit of using caffeine. In this case, the ritual of brewing a cup of coffee or tea can be used to one’s advantage. If a heavy coffee drinker, brewing green tea doesn’t break the ritual but provides only about 1/3rd of the caffeine that coffee does, while also having the aforementioned heath benefits that go beyond just those of caffeine. Brewing a cup of decaf coffee also works, though it contains <10 mg caffeine per cup. Mixing regular and decaf coffee into a blend is one way to brew coffee of certain caffeine concentrations.

While rare, if dealing with a caffeine tolerance as a tea drinker, switching to a non-caffeinated peppermint tea for example is a great option. Peppermint tea is tasty and fantastic for brightening the mood while improving gut health.

The Coffee Bean Method

Another effective way of weaning off excess caffeine consumption, more specifically from coffee, is to use coffee beans.

Instead of brewing less coffee day by day, quit coffee cold turkey and have a few coffee beans available at all times. If caffeine withdrawal symptoms appear, simply eat a single coffee bean and move on. At the beginning many coffee beans may be eaten, but fairly quickly into the reset they’re only rarely or no longer needed and the caffeine tolerance is gone. To make it extra effective, eat dark chocolate covered coffee beans! The theobromine found in chocolate is similar to caffeine in effect but functions differently metabolically and won’t affect a caffeine tolerance reset.

Want a Better Coffee?

Coffee can be made better with the addition of a few herbals that support cognition and energy metabolism while have general synergistic effects on health and longevity. I call this herbal coffee blend a dark mocha, learn more about how cacao, cinnamon, chaga mushroom, and cistanche will revolutionize your relationship with coffee.

The Best Nootropic Coffee - One Cup is Enough!

Switch from Coffee to Tea

While coffee has a bunch of wonderful health effects when consumed black and with no sugar, it’s often a vehicle for more sugar, cream, and calories to enter into the body. Coffee can also overstimulate the digestive system to hurry on up, negatively impacting normal gut motility unless constipated (which requires examination in and of itself).

Because of it’s lower caffeine content, green tea is a gentler way to enjoy the benefits of caffeine while reducing the negatives like increased anxiety and jitteriness. Additionally it’s really easy to add other herbs to green tea and create herbal tea blends that can be used for various medicinal effects. In general I recommend you check out the herb section of this website and explore the many uses and health benefits of herbs more!

I purchase my green tea from two places, Mountain Rose Herbs and Pique Tea.

Mountain Rose Herbs has a bunch of different types of green, white, black and other teas, as well as many other herbs which can also be brewed into tea. For green tea simply heat water to 170 F (75C), pour, and let steep for 5-8 minutes.

My favorite way to brew green tea is part of a vitality blend which also includes ginger root, Siberian ginseng, and Reishi mushroom. All the products from Mountain Rose Herbs are organic and are very cost-efficient.

Mountain Rose Herbs Organic Green Tea

If convenience is the ultimate goal, then Pique Tea sells tea crystals in small packets which are incredibly easy to use and can be dissolved into hot or cold water. I like their ginger green fasting tea and matcha green fasting tea, available separately or together. Pique Tea has dozens of different teas available in their unique tea crystal packets at different quantities, and even if you primarily brew your tea using using loose ingredients like I do, having some tea crystal packets on hand comes in handy more often than you’d think. Use WILDFREEORGANIC for 5% off at checkout

Pique Tea Green Tea Power Bundle

I hope you found this guide on caffeine and how to reset a caffeine tolerance useful. Overconsumption of caffeine can lead to undesirable effects and many people who overuse caffeine feel trapped because they don’t want to experience the withdrawal symptoms which can be quite unpleasant. If you know someone who is searching for guidance on how to reset a caffeine tolerance, please share with them this guide, they’ll be glad you did!

References:

Smith A. Effects of caffeine on human behavior. Food and Chemical Toxicology. 2002;40(9):1243-1255. 10.1016/S0278-6915(02)00096-0
Lovallo WR, Whitsett TL, al’Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine. 2005;67(5):734-739. 10.1097/01.psy.0000181270.20036.06
Juneja L. L-theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology. 1999;10(6-7):199-204. 10.1016/S0924-2244(99)00044-8

Calisthenics, Weight Training, and Isometrics for Physical Development

The different physical training modalities of calisthenics, weight training, and isometrics can be used together to shape a strong healthy body. Learns the pros and cons of each and how they can be used together for best effect. Coaching services available.

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

There are many ways to train the physical body for increased strength, vitality, health, and performance. Each training modality is different in where and how it stimulates the systems of the body, and the adaptations that occur. While there are many ways to exercise, three common methods are by using bodyweight exercises (calisthenics), by lifting weights, and using isometrics (zero movement exercises).

Calisthenics is a form of resistance training which relies solely on the movement, weight, and tension of the body. The simple pushup, squat, or pullup are the most common examples of calisthenics exercises, though more advanced gymnastic movements such as muscle-ups, planches, and levers all apply.

With weight training, force is produced against objects of various weight such as dumbbells, barbells, and kettlebells. Machines and strongman training implements like stones and logs also are types of weights. Weight training is scalable by increasing or decreasing exercise weight based on methodologies such as progressive overload.

Isometrics are exercises that involve zero movement, and this can be done resisting the force of gravity using weights, or pushing/pulling against immovable objects. Holding a plank is an isometric exercise, as would holding the open position of a dumbbell fly, or pushing as hard as possible against a large boulder. Isometric exercises can be used to precisely target stabilizer muscles or to generate max force safely.

I have trained with all three modalities for years and have experience in their best use and application. Let’s dig into each exercise modality, how they overlap, and their relative strengths and weaknesses.

Calisthenics, weight training, and isometrics done together can build a strong, resilient, and aesthetic body

Calisthenics for Beginners

The most immediately approachable training methodology is calisthenics. People of all shapes and sizes can use bodyweight movements of different leverage patterns to exercise to a degree appropriate for their body. Vinyasa yoga is a great example of calisthenics exercise with many different movement patterns that stimulate the whole body and can be easily scaled for anyone.

Another example of how calisthenics can be scaled to anyone can be understood using the squat. If a trainee is in great shape and free of injury, they can perform jump squats to increase power output, building muscle and strength in the process. If a trainee is overweight and/or injured, then assisted squats can be done, using gymnastic rings/TRX and a reduced range of motion, both safely deloading the body. As a trainee becomes stronger and more fit, the squat movement pattern can be increased in difficulty and complexity to create further adaptation stimulus.

A basic progression squat progression would be: assisted squat -> parallel squat -> deep squat -> shrimp squat -> pistol squat

Calisthenics exercises have the benefit of being performable just about anywhere. Some advanced moves like pullups and muscle-ups require a bar to hang from, but for most calisthenics exercises all that is required is some open space to move in.

Calisthenics also has the benefit of stimulating and strengthening stabilizer muscles throughout the body. Calisthenics exercises are all open-chain and the entire body must work in symmetrical balance to perform movement correctly. Posture is very important, and when programmed correctly, calisthenics will improve posture while strengthening the connective tissues of the body at the same rate muscular development occurs, reducing the risk of injury.

Calisthenics is a very balanced and safe method for improving the physicality of the body while also increasing other desirable characteristics such as endurance, flexibility. Calisthenics also improves metabolism and it’s not uncommon to build muscle while loosing body fat at the same time while practicing a lot of calisthenics. Calisthenics is great when the primary goal is to lose body fat.

Calisthenics Pros

Can be performed nearly anywhere
Improves posture
Strengthens the body symmetrically
Increases muscle mass and connective tissue strength
Calisthenics exercises can be used for endurance training safely
Most exercises are compound and target multiple muscles at once
Easy to exercise in nature for other health and wellness benefits (nature bathing, fresh air, grounding, sunlight vitamin D production)

Calisthenics Cons

Lower upper limit on muscular growth compared to weight training
More advanced movements are best learned with coaching
Progressive overload is not as easily applied as it is with weights
More difficult to isolate and develop a single muscle

Weight Training for Beginners

When sheer muscular size and maximum strength is desired, weight training is the best way to exercise the body. Isolating muscles and applying progressive overload to them is easily accomplished with free weights. Large closed-chain compound exercises like barbell squats and deadlifts stimulate muscular growth and central nervous system adaptations throughout the entire body in a way calisthenics and isometrics can’t match. In addition, weight training can be very precise in application for the stimulation of small muscles to strengthen and grow. The biggest and strongest people on the planet, bodybuilders, powerlifters, and strongmen all use weight training as their primary training modality.

Injuries are also common in these sports, sometimes only minor, sometimes very severe. This is because with weight training it is much easier to develop muscular imbalances. The most successful athletes combine weight training, calisthenics, and isometric exercises in order to stay balanced in muscular, strength, and connective tissue development.

When it comes to dramatically transforming the physicality of the human body, weight training is unequaled. With faith and hard work it is possible to transform from weak and lanky to big and strong using weights and progressive overload. It’s not uncommon for men to add 50+ pounds of muscle to their frame over many years using weight training. Calisthenics will create a beautiful aesthetic body, but weight training has the benefit of allowing the trainee to precisely sculpt the physique in anyway they wish. For women bodybuilders training the glutes, upper chest, and shoulders while tightening the midsection creates the coveted hourglass figure and improves the waist-to-hip ratio closer to the biologically attractive 0.7.

Weight Training Pros

Greatest potential for lean body mass and strength gains
Unparalleled ability to shape and sculpt the body
Weights can range from light to heavy and with proper guidance can be used safely by all people
Many people use weights, and though experience levels vary, most gym-goers are very friendly and help others learn exercises, provide tips, etc.

Weight Training Cons

Increased risk of injury if small supportive muscles and connective tissues aren’t developed at the same rate as larger muscles.
Preexisting muscular imbalances can lead to improperly overloaded joints and muscles, increasing risk of injury
Weight training requires access to weights, either purchased or at a gym.
Weight training environments such as the gym can be intimidating for many

Isometrics for Beginners

An isometric exercise is a static muscular tension pattern held for time that involves no concentric or eccentric movement. Every different joint angle of a movement or exercise can be held as a isometric contraction, and as such 1000's of different isometric exercise patterns are possible.

The benefits of isometric exercises is that no joint movement is required, making isometrics a good alternative to conventional exercises when a trainee is injured or returning to exercise after a period of detraining. If weak at a certain point of an exercise, such as the midpoint of an overhead press, an isometric performed at that midpoint can be used to build strength at that specific leverage, improving overall force mechanics for the lift. With the overhead midpoint isometric exercise, force can be directed upwards, inwardly, or outwardly depending on what muscular activations are required to break through the sticking point. Isometrics are like calisthenics in that they don't require any specialized equipment to perform and can be performed with bodyweight exercises, but isometrics can also be done in the gym with barbells/dumbbells/machines, or with specialty-made isometrics equipment.

Isometrics have a remarkable ability to improve mind-muscle connection. By taking movement out of the equation, it’s easier for a trainee to feel how force is loading joints and muscles with a particular posture, and in this way isometric exercises can be very effective at building muscle and strength because the trainee learns how to better control the force they generate. Most isometric exercises involve pushing or pulling against an immoveable object, and this allows a trainee to generate maximum force without any risks inherent with movement. This maximum force generation ability of isometrics makes them very effective exercises for strength development as they dramatically increase muscular innervation, better connecting the mind to the central nervous system and musculature of the entire body while also better aligning the body, joints, and fascia into safe positions which force flows through easily.

Isometrics Pros

Can be performed anywhere and in a million different ways
Supportive to both calisthenics and weight training
Very useful in recovery from injury
Increases mind muscle connection and helps with sticking points
Builds strength and can be used to preserve strength when away from the gym
Can be performed during other wellness activities such as walking, meditation, and breathing exercises.

Isometrics Cons

With poor posture, isometrics can load joints instead of muscles
Isometrics have no measurable way of recording force output without sophisticated devices not commonly available (whereas a weight is a quantifiable load)
Isometrics that involve maximum force generation create a large stress adaptation response which can be deceiving in its scale to new trainees, requiring more recovery time than they realize

How to Start with Exercise

A combination of calisthenics, weights, and isometrics will transform anybody into a fitter, stronger, and more resilient individual.

Each of us was given a tremendous gift when born into a human body, and exercising physically in order to reach your maximum human potential is one way to celebrate the beauty of life and to thank the forces of creation. Benefits of physical training include happiness, health, and looking good!

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

— Socrates (470-399 BC)

If you don’t know where to start with physical fitness, I offer coaching services with meal plans and workout routines custom tailored to your individual situation and needs. Coaching at the beginning of a physical transformation or during times of low willpower offers valuable motivation and support that can make the difference between making a positive change or sticking with the status quo.

Use the email contact form to get in touch with me and to schedule your first wellness coaching session.

Stefan Burns 3/26/21 Stefan Burns 3/26/21

Bioelectric Field of the Heart and Resonant Electromagnetism

How does electromagnetic radiation influence the bioelectrical system of the body, the heart, and the cardiovascular system? Take a deep dive into the human body, physics, and electromagnetism, and learn why the foundation of the cardiovascular system is the bioelectrical system. Learn how to limit your EMF exposure.

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

Preface - To fully understand this science and logic of this article read the text and watch the videos embedded in order they are displayed. To best understand cardiovascular health the concepts explained below are fundamentally important. Bioelectricity is at the heart of how the heart works.

The heart through its iron-rich blood pumping action creates electrical currents in the body. Magnetic fields are generated from electrical currents, and resultingly the heart has a magnetic field, observable as shown with the magnetocardiogram below.

The heart sustains life, and if the heart is damaged then the body dies very rapidly, sometimes even instantly. What this tells us is that the electrical currents created by the heart are fundamentally important for life. Without an active bioelectrical field, energy stops flowing and death occurs.

We also know the physics of resonance. You can witness it when a singer shatters a crystal glass with their voice. Another easy example to understand resonance is when there are two tuning forks separated by an octave. One is struck and begins to create sound while the other an octave separate picks up the vibrational energy emitted from the first fork and begins to hum its own note in resonance. Billion dollar skyscrapers are built with with the utmost respect for the resonance frequency of the ground they rest on, and poor engineering can end in catastrophe.

So what about the heart, or larger the bioelectrical currents of the human body. Do they have resonance?

Frequency Resonance of the Heart

The answer is yes. The physics of waveforms and frequency is the same, whether it’s electromagnetic or sound. The magnetic field of the human body is always interacting with the magnetic fields of other objects. Closest to us and largest object is the Earth, which has a massive magnetic field. The Sun and other planets have magnetic fields of their own. So does the modern electrical grid.

Note - frequency of 1 Hz means one wavelength per second. 60 Hz would be sixty cycles per minute. 0.5 Hz is one cycle every half second.

The plot above shows magnetic field noise amplitude on the Y-axis and frequency on the X-axis. This plot was created by taking the data from a magnetometer and applying a Fourier transform to it, which split the signal into it’s constituent frequencies and relative amplitudes. The graph starts at 0.5 Hz and goes all the way to 500 Hz.

The highest amplitude signal with this plot is exactly at 60 Hz. Why? The electrical grid of the United States runs at 60 Hz. 60 Hz electromagnetic noise blankets nearly the entire county, it is ubiquitous. Only in remote unelectrified wilderness is high-amplitude 60 Hz noise not observed in the background electromagnetic radiation.

The heart generates energy with a heart beat. It contracts and relaxes, pumping blood and current throughout the body, driving all activities. When energy demands increase, heart rate increases correspondingly. The average resting heart rate is 60 beats per minute. Aha! The heart being a organ which can vary its frequency to match its energy demands, can also vary its frequency when at rest to match a strong resonant electromagnetic field. When in resonance, energy flows from one system to another, and in this way the heart can conserve energy.

Bioelectrical Resonance Frequency for Wellness and Longevity

Considering the above, we can begin to understand that resonant electromagnetism is incredibly important when considering cardiovascular health. Animals with faster heartrates die sooner.

The adult mouse has an average heartrate of 600 beats per minute (also in resonance with 60 Hz electromagnetic noise). The average mouse also only lives for 1-2 years, a short amount of time compared to a human who on average in the healthiest countries lives to 80+. On the lower frequency end of the spectrum, whales have a heartrate of 8-10 beats per minute and can live for centuries.

Fasting heartrates are linked to poor cardiovascular outcomes, and it is generally desirable to have a slower yet stronger heartrate. The issue here is resonance.

When 60 Hz noise from the electrical grid, or even higher frequency noise from other sources like cellular radiation is dominant in the background, the human bioelectrical field will resonant at those frequencies. Heartrates go up, as do health conditions.

In the preindustrial age, the dominant background electromagnetic frequency was the Schumann Resonance, which has a fundamental frequency of 7.83 Hz. Electromagnetic radiation still existed, but it came from natural phenomenon and generally would be low amplitude compared to the electromagnetic field of the Earth.

Back to our magnetic field noise plot, we see that 60 Hz noise circled in red is in fact the highest amplitude energy captured on that day at that particular location (just a normal day in the city). Even the Earth’s strong magnetic field noise we see from 0.5 to 10 Hz (the rising slope to the left) is drastically lower by orders of magnitude. If you live in an industrialized urban area, then you are exposing yourself at all times to 60 Hz electromagnetic noise and it’s harmonics (see as the many other spikes in the data).

Wellness and Longevity Takeaways

Without fully understanding the health implications of electromagnetic energy manipulation, humans have built civilizations on top of electrical technology. From backbone 60 Hz electricity to 5G cellular now in the GHz range (millimeter wavelengths), the background electromagnetic field is being manipulated without full conscious understanding by a few and without the agreement of the collective.

In the absence of fully understanding the effects EMFs have on health and wellness, it is best to be cautious. We need to consider the time spent each day near strong magnetic fields, and more broadly the total time spent in certain electromagnetic conditions. My recommendations are as follows:

Spend time grounded: Take your shoes and socks off at the beach or at the park and connect your bioelectrical field to the Earth. Purchase a grounded bedsheet and sleep grounded in resonance with the Earth for 8 hours every night. Doing this immediately places 1/3rd of your time everyday in resonance with the Earth, whose electromagnetic field we have coevolved with for millions of years. Grounding reduces inflammation in the body and
- Grounded Bed Sheet - Amazon
Limit your screen time: Using a laptop, TV, phone, or tablet increases your EMF exposure. New 5G devices rely on directional networking, which beam 600 MHz to 300 GHz high-energy EMFs directly to you.
Wear shungite: The mineral shungite minerals has radio shielding and radio absorbing properties to reduce the levels of electromagnetic radiation with a frequency 10–30 gHz and electric fields with a frequency of 50 Hz (1).
Limit microwave use: When in use microwaves emit strong EMFs.

References:

Mosin, O. V., and Ignat Ignatov. "The structure and composition of natural carbonaceous fullerene containing mineral shungite." International Journal of Advanced Scientific and Technical Research 6.11-12 (2013): 9-21.

Stefan Burns 10/18/20 Stefan Burns 10/18/20

Dangers of Pesticides

Herbicides are chemicals used to kill or affect plant growth, and they were first created in the 1940's for use in war. Now in the 21st century herbicides are the most commonly used pesticide, and residues from herbicides like glyphosate and chlorpropham can be found in most foods. 90% of Americans have pesticides or byproducts in their body, and this can cause serious and deadly health effects.

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

The human body, the foods we eat, the air we breathe, and the planet we live on are made up of millions of chemicals. Water, with the chemical formula of H2O, is the main chemical that our bodies are comprised of, being necessary for thousands of essential chemical reactions, and without water you die. Still, water intoxication is possible though. With any chemical, the dose determines the poison, as does the length of exposure to it. For some chemicals like water, multiple gallons of water consumed very quickly is required to reach a median lethal dose (LD50), while some chemicals can be fatal at even less than a gram. Other chemicals like pesticides might not kill you directly, but will affect your health in more insidious ways, and 90% of Americans have been found to have pesticides and byproducts in their bodies (1).

Pesticide usage in agriculture is widespread, being used on 90% of agricultural lands in the US. Herbicides are a type of pesticide.

Exposure to chemicals overtime is very important to consider for this reason. A small dose of a chemical like a residual herbicide might acutely cause no apparent harm, but over time and with consistent exposure to many different herbicides, chronic health conditions can arise which severely impact overall health and wellness and ultimately lead to fatal outcomes. Reducing exposure to chemicals that harm human health over long periods of time as much as possible is a very important aspect of a healthy lifestyle. Herbicides are so widespread in their use that limiting exposure to them can be difficult and requires lifestyle modifications. Therefore consciously voting with your dollar and purchasing foods and products that aren’t contaminated with pesticides is important. Once food and product changes have been made, monitoring your chemical exposure doesn’t require any conscious thought more than an periodic check-in.

One class of chemicals that is out of sight and out of mind for most are pesticides. Pesticides are chemicals used to control pests and weeds, and include all of the following: herbicide, insecticides, fungicides, bactericides, rodenticides, and insect/animal repellents. Herbicides like glyphosate and chlorpropham are the most commonly used pesticide in the United States, and they trace their origins back to the military industrial complex of World War 1 and 2.

Increased Usage of Herbicides

Herbicides were first synthesized in the early 1940’s, and originally researched for use during WW2 as a warfare agent. The primary intention of herbicidal warfare was to destroy the plant-based ecosystem of an area. Fiction turned to reality with Vietnam when herbicidal warfare was carried out to thin the thick jungles of Vietnam, and thousands perhaps millions have suffered the effects of this massive herbicidal warfare campaign. Herbicidal warfare has been forbidden since 1978, yet the chemical and agricultural industry increasingly wages herbicidal warfare on the civilian populations of the world through the broad usage of herbicides on agricultural crops. Millions of acres are now heavily contaminated with herbicides that take up to decades to break down.

90% of agricultural cropland is treated with chemicals each year, and an estimated 300 million acres are treated with pesticides each year (also about 90 percent). In the U.S., cropland receives on average about 3 pounds of active ingredient per acre, equating to nearly a billion pounds of pesticides used in total per year. Divide that by the U.S. population and that equals pounds of pesticide active ingredient used for every woman, man, and child (see image 2). Pesticides are commonly used on urban lands too, and at a higher rate of usage (2).

Notice the massive increase in the use of herbicides (red bars) . Also notable is the increase in fumigants/nematicides for nematode control.

In 1997, 17.4 lbs of active pesticide ingredients were used per person in the united states. Much of that ends up in the soil and our water supply, and the rest ends up in you.

By the end of the 20th century, pesticide usage had increased three fold from the early 1930’s.

The data above compiled by the Center for Integrated Pest Management only goes up to the year 2000. Since 2000, world pesticide usage has gone up, with some countries decreasing their pesticide usage while others have increased their pesticide usage (3). Pesticide usage in the United States is at the highest its ever been from 2010 onwards.

Mechanisms of Action as Weed Killers

There are many plants labeled as weeds and sprayed with herbicides that are in fact helpful native plants that create beneficial habitat and food for many different insects, birds, and animals. The term weed is incorrectly used very broadly and to the detriment of holistic ecological understanding.

There are many different mechanisms of action that herbicides take to kill plant life. There is significant overlap and interdependence in biology, and it is through the same or similar mechanisms as below that herbicides cause health issues in humans and negatively affect the human microbiome.

ALS Inhibitors: Acetolactate synthase is the first step in the synthesis of the branched-chain amino acids leucine, valine, and isoleucine. ALS inhibiting herbicides starve plants of these amino acids, inhibiting DNA synthesis and causing death. The ALS pathway does not exist in animals, but many organisms in animal microbiomes utilize the ALS pathway.
EPSPS Inhibitors: Enolpyruvylshikimate 3-phosphate synthase enzyme (EPSPS) is used in the synthesis of the amino acids tryptophan, phenylalanine and tyrosine via the shikimate pathway. Glyphosate (Roundup) is a systemic EPSPS inhibitor.
Photosystem I and II Inhibitors: Photosystem inhibitors affect electron flow, ultimately causing oxidation reactions in different cellular structures which can kill a plant.
Synthetic Auxins: Synthetic auxins mimic plant hormones in various ways. Growth of plants can be controlled via their hormone systems, with synthetic auxins exerting their effects by docking on the membrane of cells.
HPPD Inhibitors: 4-hydroxyphenylpyruvate dioxygenase (HPPD) inhibitors affect the breakdown of the amino acid tyrosine, the breakdown products of which are used to make carotenoids. Carotenoids protect chlorophyll from damage by sunlight, and without protection plants that have inhibited carotenoid production turn white as chlorophyll die and then the plant dies.

The general way herbicides function is through affecting biochemical processes involving amino acids, oxidative systems, and hormonal systems of plants. These are very important foundational biologic systems that when disrupted kill plants and other organisms like bacteria. To introduce into your own biochemistry any of these chemicals can affect your health and the health of your microbiome over long periods of time.

Glyphosate (aka Roundup)

Glyphosate is used as a herbicide because it is very effective at killing plants. Glyphosate is an herbicide which disrupts the shikimate pathway, a metabolic pathway used by bacteria, archaea, fungi, algae, some protozoans, and plants. The shikimate pathway consists of seven-steps, and is used by these organisms, but not animals, for the synthesis of folates and certain amino acids. Animals instead must obtain these essential amino acids through their diet, and it is for this reason that agrochemical companies say that glyphosate exposure is okay for humans.

Glycine-Glyphosate Substitution

The interactions of glyphosate in the human body are more complex than claimed by the agrochemical industry. Glyphosate is composed of the amino acid glycine, an important amino acid that is commonly deficient in humans (4), and a phosphonomethyl group that replaces one of the hydrogen atoms. Glycine is a non-essential amino acid, meaning the body can produce it, but its synthesis requires other nutrients, and depending on the biochemical situation, the body might decide to not synthesize glycine. Glycine then could be pulled from connective tissues, where it is the dominant amino acid, and then utilized throughout the body (but to the detriment of joint health), and/or glyphosate could be substituted in. This swap can happen because glyphosate is similar to glycine, and the process is known as glycine-glyphosate substitution (5). Most of the health effects of glycine-glyphosate substitution are still unresearched.

A common glyphosate side effect is poor gut health. Since glyphosate targets the shikimate pathway, it acts as an antibacterial to the microbiome, and this can lead to problems like food allergies and intolerances, IBS, IBD, leaky gut, and malabsorption of food. Glycine can be synthesized internally, but it is easier to acquire via diet by eating the connective tissues of animals or by eating glycine rich foods like pulses (lentils, beans, chickpeas, etc). Glyphosate through its mechanisms disrupts the health of the digestive system, weakening digestive tight junctions, in the process reducing the ability to absorb glycine from dietary sources. Through this insidious effect the body begins to start glycine-glyphosate substitution, and the process gradually worsens while other bodily system that have incorporated glyphosate into their protein structures instead of glycine become newly stressed.

Glycine-glyphosate substitution is bad news because glycine is a very important amino acid throughout the body. Glycine has been shown to improve sleep (6, 7), is an integral component of connective tissues, helps heal injuries (8), and has anti-inflammatory effects (9). Some common glyphosate side effects include poor sleep, digestive problems, brain fog, skin issues, joint problems, thyroid issues, and fatigue.

Glyphosate can be a contributing factor to gluten intolerance. I personally have had gluten intolerance, and it took me many years to heal my gut to perfect health. Take it from me, determining whether gluten or glyphosate is the problem is difficult, so when making dietary modifications it is best to remove both.

The foods which are the most contaminated with glyphosate are GMO products. GMO crops like wheat, soybeans, and corn have been genetically modified to better resist the effects of herbicides like glyphosate. Now with better herbicide resistant GMO crops, the agricultural industry can spray glyphosate and other herbicides in much greater quantities, contaminating the food supply in even greater amounts. When tested non-gmo crops were found to have glyphosate residues at 0.07 mg/kg to 0.09 mg/kg. For a GMO crop, the range was found to be between 3.3 and 5.7 mg/kg (10). This is approximately a 100x difference. Look for the Non-GMO Project verified label on foods, and for your health and the health of the Earth don’t buy GMO foods. Buying only GMO can be difficult, especially if you live in a food dessert.

Finding glyphosate free flour or glyphosate free oats, two commonly contaminated foods, is difficult, though it is becoming easier as more organic and non-gmo products are brought to market. Non-GMO and gluten-free bread products are readily available now in most grocery stores, and these will be much less contaminated, or even free, of glyphosate residues. Finding oatmeal, buckwheat, cereals, and beers without glyphosate is possible when shopping for Non-GMO gluten-free products, of which there are many…and they are very tasty! For the best chance of buying foods without glyphosate, purchase organic, non-gmo, gluten-free products.

If you are unable to buy foods free of glyphosate contamination, focus your diet on whole unprocessed foods and plenty of fruits and vegetables. Glyphosate residues can be washed off on some fruits and vegetables using a dilated mixture of baking soda and water, which is an effective surface pesticide rinse (11). Growing your own fruits and vegetables is the best way to ensure you’re no exposing yourself to the dangerous herbicide glyphosate among many other pesticides.

Chlorpropham and Propham

Propham and chlorpropham are synthetic herbicides and plant growth inhibitors most commonly known for their ability to stop potatoes from sprouting. Chlorpropham applications are also used on spinach, blueberries, garlic, tomatoes, carrots, onions, soybeans, and much more. Chlorpropham’s mode of action is by altering microtubule structure and function in plants resulting in the inhibition of cell division (12). Once potatoes are harvested and ready for storage, chlorpropham dust or propham dust is applied to potatoes via a method known as hot fogging. The potato growing industry will store potatoes for up to 9 months, and during this time chlorpropham will be hot-fogged many times to keep sprout suppression under bay.

During storage, mean concentrations of chlorpropham in tubers decreases with time, with 25% gone in a month and 40% gone in two months. Chlorpropham primarily resides in the peel of potatoes, washing potatoes will remove approximately 40% of the chlorpropham while peeling the potatoes will remove 95% of the herbicide. If the potatoes are boiled or fried, chlorpropham residues can be found in the water and oil used (13).

A naturally grown potato will sprout after some time, like shown here, as it’s still alive and able to perform cellular division.

Through chlorpropham’s growth inhibition characteristics, it has been shown that mice, rats, and beagle dogs feed chlorpropham for short periods of time become anemic, undergo weight fluctuations, and have altered thyroid function, with the hematopoietic system being the main toxicological target found with chlorpropham exposure (14). The hematopoietic system is the bodily system involved in the creation of the cells of blood, with the blood cell genesis sites being bone marrow and the lymph nodes.

Chlorpropham has low mammalian toxicity, but it can bioaccumulate and begin to affect major systems of the body.

The EPA assessed the dietary risk posed by chlorpropham (15), and based on a reference dose not believed to cause adverse effects if consumed daily over 70 years, they found chlorpropham to be safe. 42% of the U.S. population is exposed to that much chlorpropham daily, and while the short chlorpropham studies lasting no greater than 24 months showed very troubling health concerns for the animals involved, 70 years of chronic exposure has been signed off by the EPA as OKAY. The fact that chlorpropham is used in great enough concentrations to cause a physiological effect in potatoes, inhibiting their natural life cycle and stopping sprouting, is reason to believe that chlorpropham is used at great enough concentrations to cause long term health effects in humans with regular ingestion.

Through these mechanisms and how often exposure occurs, chlorpropham and propham can be classified as endocrine disruptors. Just as these herbicides affect cellular growth and reproduction (mitosis), low doses over time can threaten thyroid, lymph node, and hematopoietic health. Thyroid conditions affect ~20% of the U.S. population (16), and this percentage is increasing. There are a lot of diseases of the hematopoietic system (17), and some of them could be caused or affected by chronic herbicide exposure.

How to Avoid Herbicides

There are four steps that can be taken to limit your exposure to herbicides. Each step will reduce your exposure, and if all three steps are followed then your herbicide exposure risk will be close to zero.

Wash Fruits and Vegetables: Washing and/or soaking fruits and vegetables with a 1% baking soda and water mixture can remove pesticide residues. Some pesticides that only coat the outside of produce will break down or bind to the baking soda and be rinsed away, whereas this method is less effective with pesticides that penetrate deep into fruits and vegetables. To create the pesticide rinse, mix 3 tablespoons of baking soda into a gallon of water.
Buy Non-GMO Food: With the advent of gene editing technology, genetically modified organisms have been created and are now abundantly in the food supply. Through selective breeding has influenced plant and animal genetics for thousands of years, direct genetic modification can insert genetic code from a other organisms such as a worm into the DNA of a plant. The long term health effects of consuming genetically modified organisms is unknown, and the larger concern comes from how GMO crops are managed compared to non-GMO crops.
Buy Organic Products: The organic certification is regulated by the United States Department of Agriculture (18), and while it is a step in the right direction, it has many loopholes. It only takes 36 months to transition from regular production to being organic certified by the USDA. Since hazardous chemicals can contaminate soil and water for years, there is still risk of herbicide contamination with organic products. Additionally, animal manures from conventional feedlot and confinement systems are allowed in organic production, and so is manure from animals that have been fed genetically engineered feeds (aka highly herbicide contaminated feeds).

With that said, organic farms use techniques such as composting, soil building, chemical free pest management, crop rotation, and many other holistic agricultural techniques. The variability within the organic standard is wide ranging. There can be an organic farm which uses no chemicals or contaminated materials, and there are organic farms which skirt the edge of the regulations. It’s the same product same quality fallacy. As an informed purchaser it’s your responsibility to research the companies you purchase food and products from, and to only support those who practice ecologically safe and sustainable farming practices.
Shop at Local Farmers Markets: Sourcing your food from local farmers markets, or growing it yourself, is the final and best way you can distance yourself from herbicides and other chemicals. If you grow your own food, you can complete control from start to finish, and there is no reason to use chemicals when environmentally friendly methods of soil building, weed management, and pest management exist and are easy to apply at a small scale.

If you don’t have space for a garden, or during the seasons where growing without a greenhouse is difficult, shopping at a local farmers market is an excellent solution to the problem of where to acquire high quality contamination free fruits, vegetables, and animal products. When shopping at a farmers market, you can speak with the grower and find out how they grow their food. Additionally, produce at farmers markets is typically less expensive than found in a grocery store, and every dollar spent goes directly to a member of the local community.

Engage with the community, save money, and buy interesting and unique foods at your local farmers market.

There are also micronutrients which can internally help protect you from pesticides. Boron protects against the oxidative stress from pesticides (19), as do powerful antioxidants like anthocyanins found in elderberries.

Your Health is Your Responsibility

Agroindustrial chemical companies will argue that herbicides and other pesticides are not harmful to human or animal health at the limits required by law, and while a lot of research has been done, it has not been conducted across the right time scales or with the right combinations of pesticides. Chemical producers have betrayed the trust of the public many times through faulty science, redacted data, chemical pollution, cover-ups, lobbying, and millions have died from the chemicals produced by these large multinational corporations formed during WW1 and WW2.

Your health is your responsibility, and when there are food alternatives not contaminated by hundreds of pesticides and herbicides which are easily accessible at a local farmers market, the right choice is easy to make. The risk of eating conventional produced grains, meat, and produce is simply too great, and the only short term reward from purchasing food from the agroindustrial complex is a few dollars saved. The long term effects could be chronic health conditions that untreated could lead to death.

Find a farmers market near you, support your local community farmers, and thrive.

References:

Chiu, Y., ., Williams, P. L., Mínguez-Alarcón, L., Gillman, M., Sun, Q., Ospina, M., Calafat, A. M., Hauser, R., & Chavarro, J. E. (2018). Comparison of questionnaire-based estimation of pesticide residue intake from fruits and vegetables with urinary concentrations of pesticide biomarkers. Journal of Exposure Science & Environmental Epidemiology, 28(1), 31-39.
Arnold L. Aspelin. Pesticide Usage in the United States: Trends During the 20th Century. CIPM Technical Bulletin 105
Max Roser (2019) - "Pesticides". Published online at OurWorldInData.org. Retrieved from: 'https://ourworldindata.org/pesticides' [Online Resource]
Adeva-Andany, M., Souto-Adeva, G., Ameneiros-Rodríguez, E., Fernández-Fernández, C., Donapetry-García, C., & Domínguez-Montero, A. (2018). Insulin resistance and glycine metabolism in humans. Amino Acids, 50(1), 11-27.
Brewster, D. (1991). Metabolism of glyphosate in sprague-dawley rats: Tissue distribution, identification, and quantitation of glyphosate-derived materials following a single oral dose*1. Fundamental and Applied Toxicology, 17(1), 43-51.
Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes: Effects of glycine on polysomnography. Sleep and Biological Rhythms, 5(2), 126-131.
Bannai, M., & Kawai, N. (n.d.). New therapeutic strategy for amino acid medicine: Glycine improves the quality of sleep. Journal of Pharmacological Sciences, 118(2), 145-148.
Zhang, Z., Zhao, M., Wang, J., Ding, Y., Dai, X., & Li, Y. (2011). Oral administration of skin gelatin isolated from chum salmon (oncorhynchus keta) enhances wound healing in diabetic rats. Marine Drugs, 9(5), 696-711.
Zhong, Z., Wheeler, M. D., Li, X., Froh, M., Schemmer, P., Yin, M., Bunzendaul, H., Bradford, B., & Lemasters, J. J. (2003). L-glycine: A novel antiinflammatory, immunomodulatory, and cytoprotective agent. Current Opinion in Clinical Nutrition and Metabolic Care, 6(2), 229-240.
Glyphosate-tested. (n.d.). Healthy Traditions.
Yang, T., Doherty, J., Zhao, B., Kinchla, A. J., Clark, J. M., & He, L. (2017). Effectiveness of commercial and homemade washing agents in removing pesticide residues on and in apples. Journal of Agricultural and Food Chemistry, 65(44), 9744-9752.
Paul, V., Ezekiel, R., & Pandey, R. (2016). Sprout suppression on potato: Need to look beyond cipc for more effective and safer alternatives. Journal of Food Science and Technology, 53(1), 1-18.
Lentza-Rizos, C., & Balokas, A. (2001). Residue levels of chlorpropham in individual tubers and composite samples of postharvest-treated potatoes. Journal of Agricultural and Food Chemistry, 49(2), 710-714.
J. van Engelen. Pesticide residues in food 2000 : CHLORPROPHAM. Centre for Substances and Risk Assessment, National Institute of Public Health and the Environment, Bilthoven, Netherlands.
Chlorpropham. EPA R.E.D Facts. October 1996
The Endocrine Society. Endocrine Facts and Figures: Thyroid. First Edition. 2015.
Michael T. Busch, Amy L. Dunn. Diseases of the Hematopoietic System. Musculoskeletal Key. July 2016.
Agricultural Marketing Service. Organic Certification and Accreditation. USDA
Coban FK, Ince S, Kucukkurt I, Demirel HH, Hazman O. Boron attenuates malathion-induced oxidative stress and acetylcholinesterase inhibition in rats. Drug and Chemical Toxicology. 2015;38(4):391-399.

Stefan Burns 9/30/20 Stefan Burns 9/30/20

Health Benefits Of Elderberry

Elderberry is known for it's ability to help fight viral infections, though it has numerous other health benefits too. Elderberries are very high in flavonoids known as anthocyanins, and anthocyanins help heal the digestive system, improve blood glucose parameters, better partition nutrients to muscle away from fat, and of course help fight viral infections. Learn more about elderberry!

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

Elderberries are known for their many health effects, most notably for their ability to fight the cold and flu, and they have been used medicinally for thousands of years. Elderberries are harvested from Sambucus, a flowering plant found throughout the world in temperate and subtropical regions that can form large shrubs or small trees. Uncooked elderberries and all other parts of the plant are poisonous, but when the berries are cooked the cyanides are nullified. Elderberries contain notable amounts of vitamin C, vitamin B6 and iron.

Elderberries have many health effects because of their rich concentration of anthocyanins (1). Elderberry syrups, powders, and extracts have powerful effects on the gut, help reduce the length and severity of colds and the flu, and might have muscle building and fat burning effects by improving nutrient partitioning.

Elderberry for Cold, Flu, and Covid Viruses

The common cold is causes by the rhinovirus, the flu is caused by the influenza virus, and SARS-CoV-2 is caused by a coronavirus. Common symptoms of all these virus include fatigue, aches and pains, temperature increases, upper respiratory issues, and digestive issues such as diarrhea and vomiting. The common cold is the least severe of the three, with influenza and coronaviruses being worse, potentially life threatening.

Whereas pathogenic bacteria, fungi, and parasites will attack human tissues, viruses attack the immune system directly, which is what makes them so troubling. When the body is stressed, the immune system becomes stressed, and now weakened, the chance of getting a viral infection goes up dramatically.

“All disease begins in the gut”

— Hippocrates (460 - 377BC)

If you get infected, typically through the digestive system or the lungs, the immune system now ramps up production of antibodies and cells to protect itself from a fast replicating pathogen. Other pathogenic microorganisms which before were being held in check add to the stress by exploiting the hosts weakness. It can become a downward spiral if left unchecked.

One way to fight back against this unfortunate turn of events is by using elderberry! Elderberry reduces cold duration by 50% and the severity of symptoms by 50% or more (2), and elderberry was found to substantially reduce upper respiratory symptoms when sick (3). Elderberry flavonoids bind to and prevent H1N1 infection in vitro (4), and compare favorably to the known anti-influenza prescription medications like Tamiflu (5). Elderberry can also be taken as a preventative to support and strengthen the immune system due its unique natural pharmacology.

Viral infections are often treated with over the counter drugs, antibiotics, and antiviral medications which can have bad side effects and long term health consequences. Because of the covid-19 pandemic, mainstream scientific researchers are starting to better understand the relationship between diet and nutrition, inflammation and oxidative stress, and the immune system (6). What makes elderberry such a powerful natural medicine is because it’s rich in flavonoid phytochemicals, specifically anthocyanins, which exert potent anti-oxidants and anti-inflammatory effects throughout the body which strengthen the immune system via interactions with the gut. To understand more lets learn about anthocyanins and the digestive system.

Elderberry is Rich in Anthocyanins

Anthocyanins are favonoid polyphenol phytonutrients (plant pigments) that can range in color from red, blue, purple, or black.

Elderberry is very high in anthocyanins due to its dark purple to black color, and 66% of the phenolic components of elderberry juice are anthocyanins. Anthocyanins are biologically desirable because they have strong antioxidant effects. Foods rich in anthocyanins include elderberries, blueberries, raspberries, purple cauliflower, black “forbidden” rice, black beans, among many other foods that have red, purple, and black coloration.

Elderberry has an anthocyanin profile that differs from other berries, which includes cyanidin-3-glycoside, cyanidin-3,5-diglucoside, cyanidin-3-sambubioside, and cyanidin-3-sambubioside-5-glucoside. The high concentration of cyanidin-3-glycoside (C3G) is unique, as cyanidin-3-glycoside is a relatively rare anthocyanin, and C3G has unique and desirable physiological effects on the body.

Upon consumption, anthocyanins have a tough time reaching the blood stream because they are rapidly metabolized by the digestive system. Like turmeric and curcumin, the beneficially health effects of elderberry are primarily felt by the bodily tissues that metabolize them. Once ingested, some of the anthocyanins are metabolized by the epithelial cells of the digestive system, and for the anthocyanins that make it through to the bloodstream, elderberry anthocyanins are incorporated by endothelial cells, the cells which make up the inner lining of blood vessels. As anthocyanins are transported, more and more will be absorbed until some finally reach muscle or brain tissues.

Like curcuminoids, anthocyanins that are micro-emulsified into lipid-micellar structures are able to penetrate deeper in the body and can exert their effects on a wider range of bodily tissues.

In the graph below the bioavailability of elderberry anthocyanins cyanidin-3-glycoside (C3G) and cyanidin-3-sambubioside can be seen over 24 hours.

Plasma anthocyanin concentrations after consumption of 720 mg elderberry anthocyanins. Sample size of four elderly women. The point at 24 hr represents all three lines

For C3G, a peak plasma concentration (Cmax) of 42.5 +/- 4.5 nmol/L is reached at the 1 hour mark. The half life is ~100 minutes, and most anthocyanins from elderberry are excreted after 4 hours.

Overall, anthocyanins appear to be absorbed in their unchanged glycosylated forms in humans (7).

Elderberry Improves Digestive Function

Because elderberry contains a lot of flavonoids like cyanidin-3-glycoside and is rapidly absorbed by the the gut, elderberry has potent health effects for the gut. The gastrointestinal tract is the physical barrier that stops the diffusion of foreign materials from the lumen from entering into the circulatory system. The lumen is the soup of microorganisms and digestive fluids always slowly moving through your gut. With a properly functioning gut, only fully digested macronutrients like carbs, fats, and protein, along with small chemicals like micronutrients and phytonutrients, can pass through the intercellular tight junction shield and into the blood stream via guided mechanisms.

Cross-section view of epithelial cells of the digestive system. The tight junctions are where the membranes of the cells press up against one another. Notice the villi up top and how the lumen can filter through them.

Impairment of epithelial tight junctions is associated with various diseases caused by inflammation and immune system stress. This stress is created when partially digested foods and potentially pathogenic microbes enter into the blood stream, requiring cleanup by the immune system but now over a much larger area as compared to just the lining of the digestive system.

Dietary flavonoids, which is what elderberry is rich with, reduce oxidative stress and help to heal the epithelial tight junctions of the digestive system (8). Anthocyanins have been directly shown to improve intestinal barrier function and regulate the gut microbiome in mammals (9). When tight junctions are repaired, the barrier between microbiome, nutrients, and body tissues is reestablished, and normal function can resume. The immune system is still very active with the gut under healthy circumstances, but when the digestive system is compromised, the immune system needs to ramp up and better protect the circulatory system, a much larger and more diffuse area that covers the entire body. As a metaphor, no longer is the fighting solely at the trenches, but it is spread out through the countryside, and civilian casualties begin to occur.

Overtime, this increase in the duties of the immune system is chronically stressful and can lead to disease. To reduce the stress to the immune system and to all the other tissues of the body, the digestive system needs to be strong and intact, forming an impenetrable barrier between the microbiome and the rest of the body.

If you have gut problems like IBS, IBD, chron’s disease, celiac disease, or you just know your digestive system functions poorly, considering using fasting to reset your digestive system. Fasting has very powerful healing effects on the gut and throughout the body, though it is not to be done lightly. Short 24-hour fasts are easier and can also be used to understand and curb food cravings, an important distinction to understand which will improve your food choices and health. Overall elderberries are excellent overall for gut health.

Elderberry for Improved Nutrient Partitioning

Elderberry anthocyanins that make it into the bloodstream are then absorbed to some degree by endothelial cells, which like with the gut, increases protection against oxidative stress (10). In the bloodstream, anthocyanin-rich elderberry extracts enhance glucose and oleic acid uptake into human skeletal muscle cells (11), and anthocyanins, more specifically cyanidin-3-glycoside, increase fat burning and decrease fat storage through altering gene expression (12, 13, 14, 15, 16, 17, 18). Over time these effects of anthocyanins improve blood glucose markers, saturate muscle tissue better with glycogen, and can heal dysfunctional fat cells.

Overall, once anthocyanins are in the bloodstream they can be considered nutrient partitioners. They aren’t nutrients themselves, but they direct carbs and fats preferentially to muscle and skeletal tissue rather than adipose or visceral fat tissue.

The dosages required for anthocyanins to exert strong nutrient partitioning effects are quite high, and this is still an area that requires more human research.

Elderberry Sources

There are a ton of elderberry products out there, and below are my favorites which I have used and recommend.

Elderberry Juice

Elderberry Juice from Biotta is available in a lot of different grocery stores and has a great flavor. This product is pasteurized and the heat sensitive nutrients will have been destroyed.

Elderberry Lozenges

Therazinc Elderberry Lozenges by Quantum Health. These lozenges can be found nearly anywhere and at the first thought that I might be getting sick I reach for one of these. The combo of zinc and elderberry is great for fighting infections, and caught early can reduce the length and severity of the infection.

Elderberry Powder

Lost Empire Herbs has a 64:1 Full-Spectrum Extract Elderberry Powder, and their extract contains 13-18% anthocyanins. This is the most potent elderberry option of the list, and if you really want to experiment with how high-dosage elderberry makes you feel, this is the elderberry supplement I recommend.

Elderberry Tea

Dried Elderberries like those sold from Mountain Rose Herbs can be steeped in a tea using water anywhere from 170 - 212 F (75-100 C). Water temperature on the lower end of that range will degrade less anthocyanins and for better extraction more time is required. Steep dried elderberries for 10 minutes at 75 C for best effect.

Elderberries from Nature

Should you choose to prepare elderberry juice or syrup yourself, rather than to purchase a supplement, remember that the berries must be properly dried or cooked, since raw elderberries can cause nausea or in large amounts cyanide toxicity. Only ever use the berries — the rest of the plant is poisonous and should not be consumed in any form.

Elderberry Dosing

If using the Therazinc Elderberry Lozenges, the following dosing protocol can be used:

1 lozenge daily for general health and immune preventative effects. The lozenge can replace a daily zinc pill like from a zinc balance supplement.
3 lozenges daily while experiencing a viral infection, take one lozenge morning, afternoon, and night. This will provide throughout the course of the day 21 mg zinc and 108 mg elderberry powder. The bigger impact here will be from the zinc, not the elderberry.

If using the more potent Lost Empire Herbs 64:1 elderberry powder, the following dosing protocol can be used:

350 mg (1/8 tsp) powder daily for general health and immune preventative effects.
1 gram daily for viral infections. One serving (1/8 tsp, 350 mg) taken morning, afternoon, and night will keep the anthocyanin levels elevated throughout the body.
4 grams daily for glucose improving nutrient partitioning effects, spaced out as 1 gram every four hours (8 am, 12 pm, 4 pm, 8 pm).

If using elderberry tea using the following dosings:

General Wellness - 1 Tbsp steeped in 8 oz of 75 C water for 10 minutes
Viral Infection - 1 Tbsp steeped in 8 oz of 75 C water for 10 minutes morning, noon, and night.

For daily preventative strengthening to the immune system elderberry and dandelion is a powerful combination, combine them into a herbal tea and enjoy their many synergistic health benefits.

Reduce your Chance of Getting Sick with Elderberry

Elderberry can reduce your chance of getting sick, and if you do get sick, elderberry can also be used to shorten the duration and reduce the severity of the viral infection. As a natural remedy, elderberry won’t damage your liver like regular cold and flu medications.

Elderberry will always help but it’ll never completely heal you

Elderberry is just a supplement, it can never truly heal you. To heal at a deep level other considerations beyond a “magic” powder are required. Are you…?

Eating a healthy diet
Drinking plenty of water
Minimizing exposure to sick people
Sleeping every night

Mindful of stress
Exercising (weights, calisthenics, yoga, running)
Washing your hands when dirty
Aware and considerate of your emotions?

Keep some elderberry lozenges in the cabinet and drink elderberry tea as often or needed as desired. Elderberry is a great preventative herb, fantastic for health if used regurarly.

References:

Ulbricht C, Basch E, Cheung L, et al. An evidence-based systematic review of elderberry and elderflower (Sambucus nigra) by the Natural Standard Research Collaboration. J Diet Suppl. 2014;11(1):80-120.
Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016;8(4):182.
Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361-365.
Roschek B, Fink RC, Mcmichael MD, Li D, Alberte RS. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70(10):1255-61.
Zakay-rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004;32(2):132-40.
Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020;12(6)
Milbury PE, Cao G, Prior RL, Blumberg J. Bioavailablility of elderberry anthocyanins. Mech Ageing Dev. 2002;123(8):997-1006.
Suzuki T, Hara H. Role of flavonoids in intestinal tight junction regulation. J Nutr Biochem. 2011;22(5):401-8.
Li J, Wu T, Li N, Wang X, Chen G, Lyu X. Bilberry anthocyanin extract promotes intestinal barrier function and inhibits digestive enzyme activity by regulating the gut microbiota in aging rats. Food Funct. 2019;10(1):333-343.
Youdim KA, Martin A, Joseph JA. Incorporation of the elderberry anthocyanins by endothelial cells increases protection against oxidative stress. Free Radic Biol Med. 2000;29(1):51-60.
Ho GT, Kase ET, Wangensteen H, Barsett H. Phenolic Elderberry Extracts, Anthocyanins, Procyanidins, and Metabolites Influence Glucose and Fatty Acid Uptake in Human Skeletal Muscle Cells. J Agric Food Chem. 2017;65(13):2677-2685.
Sasaki R, Nishimura N, Hoshino H, et al. Cyanidin 3-glucoside ameliorates hyperglycemia and insulin sensitivity due to downregulation of retinol binding protein 4 expression in diabetic mice. Biochem Pharmacol. 2007;74(11):1619-27.
Guo H, Ling W, Wang Q, Liu C, Hu Y, Xia M. Cyanidin 3-glucoside protects 3T3-L1 adipocytes against H2O2- or TNF-alpha-induced insulin resistance by inhibiting c-Jun NH2-terminal kinase activation. Biochem Pharmacol. 2008;75(6):1393-401.
Tsuda T, Ueno Y, Aoki H, et al. Anthocyanin enhances adipocytokine secretion and adipocyte-specific gene expression in isolated rat adipocytes. Biochem Biophys Res Commun. 2004;316(1):149-57.
Tsuda T, Ueno Y, Kojo H, Yoshikawa T, Osawa T. Gene expression profile of isolated rat adipocytes treated with anthocyanins. Biochim Biophys Acta. 2005;1733(2-3):137-47.
Tsuda T, Ueno Y, Yoshikawa T, Kojo H, Osawa T. Microarray profiling of gene expression in human adipocytes in response to anthocyanins. Biochem Pharmacol. 2006;71(8):1184-97.
Tsuda T, Horio F, Uchida K, Aoki H, Osawa T. Dietary cyanidin 3-O-beta-D-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J Nutr. 2003;133(7):2125-30.
Grace MH, Ribnicky DM, Kuhn P, et al. Hypoglycemic activity of a novel anthocyanin-rich formulation from lowbush blueberry, Vaccinium angustifolium Aiton. Phytomedicine. 2009;16(5):406-15.

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