Three Testosterone Boosters (that actually work)

Article by Stefan Burns - Updated January 2023. Join the Wild Free Organic email newsletter! Stefan Burns YouTube

Effective natural testosterone boosting herbs exist and can help you reach that next level, whether that’s improved athletic performance and general health, better libido and virility, an amelioration of mental health issues like anxiety and depression, and in general more confidence and swag.

Author Stefan Burns 405 lb Deadlift at 170 lbs bodyweight - 12/28/2022

Testosterone is a hormone produced primarily in the testicles but also in the adrenal glands, and it governs over lean body tissue by increasing muscle mass, bone density, and by reducing and redistributing body fat. Testosterone also has neurocognitive effects and stimulates higher-risk higher-reward seeking behaviors. Testosterone is one of the most important hormones for male development, and while this article is geared towards men, testosterone is also an important hormone for women. Low testosterone levels in women can lead to a loss in libido and reduced bone density as well as hormonal problems. Low testosterone levels in men and women can result in mental health conditions like anxiety and depression.

Testosterone is a vitally important hormone, an average testosterone levels have been declining in men for decades, and it also generally declines with age for men in western populations (1), though age related testosterone decline doesn’t appear to happen when exceptional health is maintained (2). There are many factors which have caused this, the biggest being changing western culture itself which doesn’t incentivize testosterone-stimulating behaviors as much anymore. Other testosterone reducing factors include circadian rhythm disruptions (like excess blue light at night and low light in the morning) and excess xenoestrogens entering into the body from plastics and phthalates.

The same question is often asked by men who have checked their testosterone levels and find that they are low and also by men who in the normal range and are looking to gain every masculine advantage, and it is:

“Is there a natural safe way to raise testosterone levels effectively and noticeably?”

The answer to this question is a definitive YES, and in this article we’ll discuss three herbs which actually boost testosterone levels, and they are cistanche, tongkat ali, and ashwagandha.

In the expandable section below I present some valuable foundational information on the limitations and potentials of hormone modulating herbs, or if you want to get right to learning more about these three herbs which have good scientific evidence supporting their testosterone boosting properties which I have also personally tested, then keep scrolling.

• Important Considerations on Hormone Modulating Herbs

  There is a lot of contradictory information on this topic which makes things confusing for people learning about natural ways to support and optimize hormone levels. It’s a common misconception that no effective natural testosterone boosters exist, and that any herbal supplement labeled as a testosterone booster is a scam. To clear the water in order to find the testosterone boosting herbs that do work, we must first identify what is making the water “cloudy” in the first place:

  1. Well-designed scientific investigations into the biophysiological effects of many herbs are severely lacking, many of the studies that have been done haven’t been replicated by other research groups, and sometimes replication studies showed contradictory effects (possibly due to poor study design, limited sample sizes, and biologic differences amongst research participants).

  2. Few human studies exist, most are done with mice/rats, and often these studies examined just the effect of supplementing with the main active compound in an herb rather than the entire herb, which is a major confounding variable.

  3. Well-known herbs like maca and horny goat weed have libido enhancing effects and can help with erectile dysfunction, which makes people believe it’s raising their testosterone levels, but no strong evidence supports this (3, 4).

  Against this backdrop it’s widely recognized and accepted that plants/herbs like soy and licorice root contain biologically relevant phytoestrogens (5, 6).

  The truth of the matter is that many tens of thousands of unique plant phytochemicals exist, each with their own diverse biologic effects, and some of these are endocrine system adaptogens which raise/lower hormone levels. Estrogenic herbs exist and androgenic herbs also exist.

  The safety of a testosterone boosting herb is also important. For example the South African herb Bulbine Natalensis, traditionally used as an aphrodisiac, appears to be a very potent testosterone booster (in rats, 7), but the 10:1 extract doses used to boost testosterone levels the most (50 mg/kg for rats, human equivalent dose is 8mg/kg bodyweight) have evidence of elevating liver and kidney enzymes which indicates stress to the liver and kidneys, while also causing some unfavorable lobules and tubules to develop (8). More research is clearly needed.

  Boosting testosterone levels is one thing, being healthy is another, and the two don’t have to be in opposition to each other but instead can occur in tandem. Having adequate testosterone levels, especially as a man, is a key part of being optimally healthy and living a long life.

Here are the basic requirements as I see it for any testosterone-boosting herb to fulfill that you’re considering to use:

1. Stimulates testosterone production and increases free testosterone levels while keep estrogen levels healthy

2. Contains phytochemical antioxidants which are health beneficial and keeps the body in a safe anti-inflammatory state

3. Has a long history of traditional use and is safe when used at effective dosages

Cistanche, tongkat ali, and ashwagandha nicely fulfill these requirements, and we’ll start with the herb I have the most personal experience with and I have noticed to be the most potent…cistanche.

Cistanche - A Mega Testosterone Booster

Cistanche is a genus of perennial herbs consisting of 22 known species that grow in arid deserts throughout Eurasia. Cistanche is unique in that it’s a parasitic plant that draws water and nutrients from its host plant. In Traditional Chinese Medicine Cistanche is considered the “ginseng of the desert” and is used primarily to correct yang (androgen) deficiency (9).

Cistanche deserticola and Cistanche tubulosa are the two main species of cistanche that are harvested and prepared into herbal supplements and extracts. They only differ slightly in the composition of their chemical constituents, and Cistanche tubulosa is more commonly found as a supplement than Cistanche deserticola.

Recommended Cistanche Supplement

The most basic form of cistanche is a raw powder made from the stem of the plant. Most cistanche supplements are extracts created from this raw powder, condensing the main active constituents and standardizing them to certain percentages.

Nootropics Depot sells a Cistanche tubulosa supplement, available as a powder or in capsules, which has been standardized to contain minimum 50% echinacoside + 10% acetoside, the two main testosterone-boosting chemicals identified in cistanche.

I have used this specific cistanche supplement many times and prefer it over others on the market because it’s highly effective, isn’t extremely bitter (like others are), and contains the highest percentages of phytochemicals echinacoside and acetoside.

With cistanche I boosted my free testosterone by 53% in just 30 days as part of a self-designed cistanche and cholesterol protocol. Click that link if you’d like to learn more about the protocol (so you can try it yourself) and to see my results which include my before and after free testosterone levels, gym log, and DEXA lean body mass scans.

What does Cistanche do?

In addition to raising free testosterone levels, cistanche also works beneficially with the brain and kidneys, has metabolism boosting effects, simulates the immune system, and is a potent aphrodisiac. Yeah it’s a pretty great combo for most men in the modern world we live in!

• Cistanche and Testosterone

  Cistanche stimulates testosterone production by improving the transport of cholesterol (the base molecule of all hormones) to the testosterone-producing Leydig cells of the testes. Cistanche also appears to increase the gene expression which signals for greater testosterone production. Acteoside also has an antiestrogenic effect by modulating the conversion of testosterone into estrogen, a necessary feature for an effective and safe testosterone booster. Learn more about how cistanche boosts testosterone with this article that goes in-depth.

• Cistanche Brain Interactions

  Cistanche improves brain health by preventing neuron cell death, promotes neurogenesis, limits amyloid plaque deposition, and increases dopamine, noadrenaline, and serotonin neurotransmitter concentrations in the brain. These factors make cistanche useful for the treatment of Alzheimer’s and Parkinson’s disease as well as for mental health conditions such as depression, anxiety, and brain fog. It’s a combination of cistanche’s effects on the brain and sex organs that make it one of the best natural libido enhancing herbs.

• Cistanche Metabolic Interactions

  Cistanche improves metabolism by enhancing mitochondrial function, remedying Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction (aka chronic fatigue syndrome), improving the resiliency of lactic acid and blood urea nitrogen pathways, and in general by increasing autonomic nervous system activity. The adrenal glands produce both cholesterol and testosterone, and it’s not uncommon for certain testosterone boosters to overly stress the adrenals, leading to chronic fatigue, and this makes cistanche’s protective effect on the adrenal glands highly valuable.

• Cistanche and Immunity

  Cistanche improves immunity by increasing the kill rate of cancer cells, stimulating the proliferation of antibodies, beneficially modulating memory T cells, and by activating the phagocytic (engulfing) function of macrophages. As a herb containing powerful antioxidants cistanche prevents DNA damage and unwarranted cellular apoptosis (cell death).

• Cistanche as an Aphrodisiac

  Cistanche has a notable aphrodisiac effect because it triggers the release of dopamine in parts of the brain responsible for sexual arousal, by improving the functions of the testes, by reducing latency periods in-between erections, and through its general vaso-relaxing properties. Cistanche increases sperm count, increases their motility, and reduces the amount of abnormal sperm.

How does Cistanche Work?

Cistanche has these many different and beneficial biologic effects because of the unique phytochemicals it contains. The most notable of these are phenylethanoid glycosides, echinacoside, acteoside, and tubuloside B.

Firstly, these compounds and others like flavonoids are strong antioxidants. An antioxidant is a compound has the ability to give away a free electron to stop an electron-deficient free radical compound from oxidizing something. This process makes the body more stable at the atomic scale. Antioxidants keep certain chemicals which are naturally more unstable (because they have multiple receptors they need to be able to bind to, like dopamine and testosterone) protected from oxidation and this improves cellular signaling and functioning. It’s partly because cistanche (and the other two herbs tongkat ali and ashwagandha) keep the body in a more anti-inflammatory state that the body is then able to secrete valuable hormones and neurotransmitters like testosterone and dopamine without fear of them being oxidized and therefore squandered.

Cistanche also alters gene expression to upregulate steroidogenesis and cholesterol transport which results in more testosterone being produced by the Leydig cells of the testes. Testosterone can be better protected from oxidation by being bound to SHBG (sex hormone binding globulin), and in a more overall anti-inflammatory environment, more free testosterone can safely float around allowing for greater androgenic masculinization effects to occur. In effect, men can better be men, and for women this can improve fertility and make pregnancy possible.

Phytochemicals also interact directly with cells and the microbiome, which adds another layer of depth to how cistanche works that is still poorly understood and requires more scientific research.

Dosing Instructions for Cistanche

If using the Nootropics Depot Cistanche Supplement, the serving size is 200 mg, and that is a good dose to begin with. Take the cistanche on a relatively empty stomach in the morning or at night. I typically stir it into my morning coffee alongside other herbs like chaga mushroom, cinnamon, and cacao.

If you are a larger individual (>200 lbs, 90 kg), or you’re not noticing the effects of the cistanche after a week or two, you can increase the dose to 400 mg, taken either once daily or split into two 200 mg doses morning and night.

Personally while I find the masculinizing effects of cistanche quite obvious, I also find that it’s a gentle herb that the body tolerates well and can be used for extended periods of time. Its effects build up smoothly and leisurely and are harsh and sudden like other tonifying yang herbs.

For first time users I recommend cycling off cistanche for the duration of your first use. For example if you supplement with cistanche for thirty days, then refrain from using it or any other testosterone booster for thirty days afterwards. It’s better to play it safe and this allows you to more clearly establish what effects you felt/noticed.

Cistanche is well-tolerated and safe in larger doses, which allows for megadosing in the 600-800 mg range (with the Nootropics Depot supplement), as I have done myself, but this should only even be considered by experienced users and for those with larger bodyweights (>75 kg).

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If you’re interested in learning more about cistanche, which I would recommend if you plan on purchasing and using the herb, then click the button below to be taken to the main herb encyclopedia page for cistanche.

Tongkat Ali - A Popular Testosterone Booster

Tongkat ali (Eurycoma longifolia) is a plant native to the tropical rainforests of Southeast Asia with a long history of use in the traditional medicine use. Tongkat ali is also known as Malaysian ginseng or “long jack”, and its traditional uses are for improving libido and as an aphrodisiac, and for the treatment of malaria (10).

The roots and bark of Tongkat ali contain the highest levels of its main active compound, eurycomanone, and its typically the roots that are harvested and prepared for use. As with any herb, it’s the entourage effect of Tongkat Ali’s unique phytochemical flavonoids, quassinoids, terpenes, and others that determine its biologic effects.

Recommended Tongkat Ali Supplement

Tongkat ali supplements range from a raw powder to highly concentrated and standardized extracts. Tongkat ali contains a lot of bitterants (i.e. plant compounds that are highly bitter tasting) and thus the best tongkat ali supplements strike the right balance of retaining their raw phytochemistry while also undergoing a level of extraction which increases the concentration of eurycomanone while reducing bitter flavors.

Nootropics Depot sells two versions of tongkat ali to consider. They sell a tongkat ali powder supplement standardized to contain 2% eurycomanone, also available as capsules, and then they also sell a more potent tongkat ali capsule supplement which contains 10% eurycomanone.

If you plan on supplementing tongkat ali daily for an extended period of time for its testosterone boosting, cognitive enhancing, and immunity properties, then I recommend you use the 2% eurycomanone powder as many herbs have a U-shaped efficacy curve. What that means is that the sweet spot for the greatest biologic effects is in the middle dosing range, and if more is administered beyond that it becomes less effective.

I recommend the 10% eurycomanone tongkat ali capsules if you are specifically interested in the aphrodisiac and libido-enhancing properties of tongkat ali. For this type of use-case, you could take it 2-3 hours before you expect the fun to begin, so for example at the beginning of a date night. Alternatively the more highly concentrated tongkat ali supplement sold by Nootropics Depot would also be good to take as a one-off before an event where additional masculine energy would be beneficial, say for a sales presentation, night on the town, or before a fitness event.

What does Tongkat Ali do?

The most notable effects that tongkat ali has is its ability to raise testosterone levels while keeping estrogen levels in-line and its general libido-enhancing effect. Like cistanche and ashwagandha though, tongkat ali has other beneficial biologic effects you may be interested in and wish to use it for.

• Tongkat Ali and Testosterone

  Tongkat ali is such an effective testosterone booster because its improves androgen steroidogensis across multiple pathways. Evidence shows that tongkat ali raises total testosterone levels by directly enhancing steroidogenesis in testicular Leydig cells. Additionally tongkat ali unbinds testosterone from SHBG (or inhibits its binding), allowing a greater quantity of free testosterone to circulate throughout the body. The eurypeptides of tongkat ali, most notably eurycomanone, stimulate dihydroepiandosterone (DHEA) which initiates the conversion of precursor hormones into testosterone and estrogen. It’s also been shown that tongkat ali influences the aromatization of testosterone into estrogen by limiting the actions of aromatase, thereby keeping testosterone levels elevated in the body.

  All of these factors together make tongkat ali one of the best natural testosterone boosters currently known to man.

• Tongkat Ali Brain Interactions

  Tongkat ali interacts with the brain and nervous system in a few ways, most notably through neurotransmitter modulation. Tongkat ali increases dopamine concentrations in the cerebral cortex and hippocampal regions, the parts of the brain responsible for higher cognitive processes and memory & learning respectively. Higher dopamine concentrations enhances muscular control, motivation and reward circuits, and improve intra-cellular communication.

  Tongkat ali contains many plant antioxidants, many of which are able to pass through the blood-brain barrier, and through this mechanism tongkat ali has a neuroprotective effect.

• Tongkat Ali Immunity Improvements

  In general antioxidant phytochemicals improve the functioning of the immune system, and tongkat ali has been shown to be cytotoxic and have antiproliferative properties on certain cancer cell lines and tumors such as breast, gastric, cervical, and lung cancers.

  One of the main traditional uses of tongkat ali is to help fight off a malarial infection, malaria being caused by a parasite introduced to the body by mosquitoes. Eurycomanone and other phytochemicals found in tongkat ali in research settings have shown significant antimalarial properties by inhibiting the growth of P. falciparum malaria parasite strains.

• Tongkat Ali for Male Infertility

  Tongkat helps remedy male infertility, an increasing problem, through a variety of mechanisms. First through its modulation of brain neurotransmitter concentrations it stimulates arousal pathways in the brain which trigger the autonomic nervous system to stimulate an erection. Tongkat ali is useful to remedy erectile dysfunction, can make erections bigger and harder, and it reduces the latency period in-between erections.

  Not only does tongkat ali help improve the functioning of male “hardware”, but it also increases semen volume, sperm concentration, sperm motility, and improves sperm morphology (aka reduces defective sperm).

How does Tongkat Ali Work?

Tongkat ali contains a rich assortment of plant phytochemicals which have various biologic effects, the most prominent being quassinoids like eurycomanone. These phytochemicals interact with the microbiome of the gut and cells directly, influencing the biologic activities that happen at the cellular level. Through electromagnetic interactions phytochemicals like eurycomanone alter gene expression. Herbs assist the body in upregulating the activation of genetic instructions it already has, and in this way you can see how tongkat ali or the other testosterone boosters cistanche and ashwagandha simply unlock your latent genetic potential. With good diet and lifestyle habits in place, it’s possible that natural herbal testosterone boosters permanently upregulate androgen steroidogenesis, even after cessation of the herb, though this is speculation of a “water tends to flow down a well-cut stream” nature and research is needed to confirm the effect.

The abundant antioxidants found in tongkat ali support this whole process and help maintain a stable cellular and atomic environment throughout the body. Put simply, tongkat ali is an herb that makes it easier to be masculine while not being dangerous like exogenous steroids are.

Dosing Instructions for Tongkat Ali

The serving size for the Tongkat ali powder sold by Nootropics Depot is 200 mg, standardized to 2% eurycomanone but overall containing >2% eurypeptides as eurycomanone is just one of many eurypeptides. If using this brand of tongkat ali start supplementation with 100 mg for 1 week and then increase to 200 mg afterwards. If no noticeable effects are felt at the standard serving size or you’re a larger individual then the dosage can be increased to 200 mg twice daily (morning and night). One way to know it’s working as a guy is if you’re waking up frequently with a stiffy.

Since tongkat ali contains so many bitterants you may find its taste unpleasant. For this reason I either mix it into a small shot glass of water or milk and shoot it back. I find that following that with a shot of apple cider vinegar, followed by another of just water, helps. Slightly unpleasant but over quickly, and having a shot of apple cider vinegar daily is good for the microbiome and metabolism.

Like with cistanche, tongkat ali also goes well with a cup of coffee, with any bitterness being easily dealt with by the addition of a sweetener like honey. Cistanche is the testosterone-boosting herb I add to my nootropic coffee, but tongkat ali works well here too as the two are very similar to each other.

It’s best to take tongkat ali on a relatively empty stomach so it is absorbed into the bloodstream effectively and without delay.

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If you’re interested in learning more about tongkat ali, which I would recommend if you plan on purchasing and using the herb, then click the button below to be taken to the main herb encyclopedia page for tongkat ali.

Ashwagandha - A Mild Testosterone Booster

Ashwagandha is a well-known adaptogenic herb in ayurvedic medicine also known as “Indian ginseng”, understood to be a powerful tonic, aphrodisiac, anti-parasitic, and useful for various brain disorders (11). The roots are the most common part of Withania somnifera to be used, with the word ashwagandha meaning “odor of a horse” and it’s also traditionally believed that consuming ashwagandha imbues one with the power of a horse.

The main active phytochemicals found in ashwagandha are alkaloids, lactones, and saponins, with the most notable being withanolide lactones. Together these phytonutrients and others broadly influence the function of the cognitive, immune, metabolic, digestive, and reproductive systems via the entourage effect. If you are only interested in mildly raising your testosterone levels, balancing out your overall hormone profile, while also enjoying many other health benefits all from one supplement, then ashwagandha is one of the best herbs to use.

Recommended Ashwagandha Supplement

Ashwagandha is a very popular supplement and thus many different types of the herb exist on the market, from chopped root and raw powder to highly extracted versions like KSM-66 ashwagandha.

It’s not uncommon to find anecdotal reports online of people who supplement with ashwagandha to help with their libido for example only to find it completely disappear on them, and from my observations it seems this happens most commonly with the highly extracted versions of the herb like the KSM-66 ashwagandha. As stated earlier, the most effective doses typically lay in the middle of the U-shaped efficacy curve, and it’s mostly likely over-supplementation of ashwagandha that causes these unexpected oppositional effects.

For this reason I recommend taking either a raw ashwagandha powder like that sold by Mountain Rose Herbs or just a lightly extracted version like that sold by Nootropics Depot. The 12% withanolides ashwagandha powder sold by Nootropics Depot sits nicely in the U-curve “sweet spot” and is easily dosed up or down depending on your needs.

If you are interested in an ashwagandha supplement that has a higher concentration of withanolides, then Nootropics Depot also sells a 35% withanolide Shoden ashwagandha powder. As long as you are precise with your dosing, either version can be used.

Some quick back-of-the-napkin calculations show that at current prices (01/2023), the 12% withanolide powder comes out to 300 mg withanolides per dollar if purchasing the 60 gram tub (the largest), whereas the shoden 35% withanolide powder comes out to 260 mg withanolides per dollar if purchasing the 30 gram tub (the largest).

Withanolide percentages can vary widely between different ashwagandha products (12) depending on a variety of factors like their cultivation and processing, and for this reason a standardized extract ashwagandha from a reputable supplier is typically preferable over a raw powder.

What does Ashwagandha do?

One of the main effects of ashwagandha is that it increases parasympathetic nervous system activity. If you’re stressed and/or engaged in energetic pathways, then your sympathetic “fight or flight” nervous system is dominant. This causes the adrenal glands to release cortisol and changes the expression of the overall hypothalamic-pituitary-adrenal (HPA) axis. The average person in western society engages their sympathetic nervous system more often than their parasympathetic nervous system, and over the long term this autonomic nervous system imbalance leads to many chronic health conditions such as sleep issues, heart disease, thyroid problems, chronic fatigue syndrome, and more. Learn how to balance the autonomic nervous system.

Ashwagandha is such a valuable natural herbal supplement because it assist in balancing the sympathetic and parasympathetic nervous system. The reason ashwagandha has only been shown to increase testosterone levels on average by 10-15% is because it’s primary action is on the adrenal glands, which in addition to producing cortisol also produce testosterone in small quantities. Ashwagandha for example has been shown to reduce the cortisol response of stressful situations (13), like an endurance event to complete exhaustion, thereby destressing the adrenal glands which improves their resource management and functioning. Through its modulation of cortisol and other hormones, ashwagandha improves sleep, makes it easier to rest and relax,

In addition to this ashwagandha also benefits the brain, immune system, and the digestive system.

• Ashwagandha and the Brain

  Ashwagandha is a powerful cognitive aid because it interacts with the brain in a variety of beneficial ways. Ashwagandha has a balancing action on neurotransmitters GABA and serotonin and normalizes dopamine levels to normal. Ashwagandha inhibits nerve cells from over-firing and intensifies acetylcholine, glutathione, and secretase enzyme activity. Overall ashwagandha has been shown to be comparable to pharmaceutical drugs in its ability to reduce symptoms of depression and anxiety and to stabilize mood. Ashwagandha also inhibits the production beta amyloid plaques and reverse neural decay by promoting neurogenesis and through the creation of new synaptic connections.

• Ashwagandha and Immunity

  Ashwagandha improves the functioning of the immune system by returning it to a state of normal functioning. It does this by bringing white blood cells back to normal ranges if overly elevated or suppressed while also having a powerful anti-cancer effect which inhibits the reduces the growth of tumors. The phytochemicals that ashwagandha possesses also have general antimicrobial properties.

• Ashwagandha and Digestion

  Ashwagandha improves digestion, a very important aspect of overall health and wellness as readers of Wild Free Organic should know. Ashwagandha does this by having antimicrobial and anti-parasitic properties which beneficially shift the microbiome towards greater symbiosis with its host (you). Ashwagandha also simulates digestive action, reduces flatulence, and has a strong effect in preventing and healing stress-induced gastric ulcers.

How does Ashwagandha Work?

Ashwagandha has these many health benefits because of its unique phytochemical profile which confer upon it adaptogenic properties which promotes balances between the different systems of the body. Overall ashwagandha is considered a tonic which revitalizes the body by correcting deficiencies and over-abundances, whether they are yin/yang or hot/cold as classified in Traditional Chinese Medicine.

The benefits received from supplementing with ashwagandha depend on how long it is used for and how consistently. A single large dose of ashwagandha is useful before an endurance event, improving stamina and reducing the following stress response and cortisol dump. A large one-off dose many also be all that’s needed to stimulate an aphrodisiac effect, though that may require more consistent supplementation depending on your individual physiology. The longer term health and wellness benefits of ashwagandha, especially the neurocognitive and immunity effects, take a few weeks to begin to manifest and will be more pronounced over a 6+ month long time span.

As for it’s hormone modulation and testosterone boosting effects, it takes 2-3 months of ashwagandha supplementation to observe favorable increases in body-weight and testosterone levels.

Dosing Instructions for Ashwagandha

The most common part of Withania somnifera to use is the roots, and the dosing instructions here are for the roots (though the leaves are of a similar amount). Raw ashwagandha root is typically dosed at 300-600 mg daily for general health and wellness benefits, while it was a 5 gram raw ashwagandha root powder dose taken daily that was effective at boosting testosterone levels in men with fertility issues. This high dose of 5 grams daily for a few months showed no health complications. A sweet spot in-between these two dosage recommendations is 1 gram of ashwagandha taken daily and this is what I would recommend to athletes.

If using the Nootropics depot 12% withanolide ashwagandha supplement, start with the recommended 300 mg serving size for a few weeks before considering increasing it further to two servings taken daily, and that should only be done if no effect is observed. For the 35% withanolide Shoden Ashwagandha supplement, stick to the normal 120 mg serving size for a few weeks before any consideration of increasing the dose.

Ashwagandha is safe and well-tolerated with few if any side effects at normal dosages which provides it a degree of “wiggle room” which is useful in catering it to your unique needs and biology. If you find you respond well to lower doses of ashwagandha then stick with low doses, and if you find you require higher doses then that’s fine too so long as you’re careful and mindful of how your body is feeling.

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If you’re interested in learning more about ashwagandha, which I would recommend if you plan on purchasing and using the herb, then click the button below to be taken to the main herb encyclopedia page for ashwagandha.

Optimize your Testosterone

Cistanche, tongkat ali, and ashwagandha are three well-proven and effective testosterone-boosting herbs that are well-tolerated and safe. Comparing them side by side it’s easy to see their similarities, not only in their names of “ginseng of the desert”, “Malaysian ginseng”, and “Indian ginseng” respectively, but also in how they influence the body biologically.

All three of these herbs work simultaneously with the brain, nervous system, immune system, endocrine system, and reproductive organs. They all have energy enhancing effects whilst simultaneously promoting parasympathetic activity (feed and breed, rest and digest) which results in vaso-relaxation.

Ashwagandha helps to blunt the cortisol and stress response from extremely stressful and strenuous events, and cistanche and tongkat ali both help promote recovery and increase lean body mass. If you are cautiously interested in raising your testosterone levels, then ashwagandha is the herb to choose as it only boosts them moderately, by 10-15% on average according to the research that has been done. Tongkat ali is more potent and in my experience cistanche is the most potent testosterone booster of the three, though your individual response and results may vary.

You can purchase high-quality cistanche, tongkat ali, and ashwagandha supplements from Nootropics Depot. If you decide to make an effort to boost your testosterone levels using either of these herbs, be mindful of your lifestyle and ensure that you’re getting adequate sleep every night, eating a healthy diet, and are limiting your stressors (both internal and environmental). If you are primarily interested in boosting your testosterone levels as a way to increase your libido, then read my guide on how to increase your libido naturally.

Please share your experiences with any of these herbs in the comments below for others who may be interested in your anecdotal findings.

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12. Sangwan, R. S., et al. “Phytochemical Variability in Commercial Herbal Products and Preparations of Withania Somnifera (Ashwagandha).” Current Science, vol. 86, no. 3, 2004, pp. 461–65. JSTOR,

13. Singh N, Nath R, Lata A, Singh SP, Kohli RP, Bhargava KP. withania somnifera (Ashwagandha), a rejuvenating herbal drug which enhances survival during stress(An adaptogen). International Journal of Crude Drug Research. 1982;20(1):29-35.

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More Articles on Performance

How to Increase Libido

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

Libido is your life force, a wellspring of heat, passion, and creativity that adds growth and color to all aspects of your life.

Depending on your state of physical, emotional, mental, or spiritual health, you may be unable to feel or connect to your libido. Being disconnected from your innate libido is not healthy if sustained, and it can have long-term damaging effects.

The beautiful aspect of libido is that it’s easy to connect with at anytime with the rights information, tools, and experience. Libido is stimulated in the brain by the thalamus, which regulates consciousness, sleep, and alertness. The thalamus is a sensory hub for the cerebral cortex, the decision making part of the brain. Without the activation of the thalamus, motor signals to the cerebral cortex are delayed or changed.

By reducing inhibition of the thalamus, the cerebral cortex is exposed to more information, and now realizing a greater amount of opportunities, consciousness is attuned to chose the best outcome. Sometimes the problem with failure to get aroused is the inability to see that the possibility exist.

As much society tries to make it normal, and it is, sex is a “taboo”. It touches the deepest parts of our body and energy. Sex is energy work, and unforeseen events can occur when creating energetic bonds with others at certain levels. Therefore any sexual act is a ritual of serious responsibility, and how it’s performed speaks a lot about who we are and how we are changing.

Sex may be “taboo”, but it’s the ultimate gift if done consciously, and when you’re more consciousness you’re more likely to take opportunistic riskier behaviors as you’re most self-assured of a favorable outcome. It’s this mindset that guarantees you have a healthy libido that can activate on command, if the situation presents itself and it’s to your benefit.

Libido isn’t just an important aspect of sex, but an integral part of human willpower, creativity, and drive.

“Sex is energy work, it touches the deepest parts of body and soul”

I write this as a male in touch with my yin and yang nature, and it should resonate with everyone at some level as we each have a divine feminine and divine masculine part of ourselves. One reason libido shuts down and is one day realized lost by a lot of people is that they haven’t connected to any energy sources that feed the source of their libido, the root chakra. Is your root chakra open or closed, in what situations and with who? Is the energy of your root chakra being drained by your actions or energetic bonds you have with others? These are important questions to ask yourself and answer honestly when seeking to restore your natural libido.

Energy connections at the root Chakra are the most rooted in the deeper energetics of the planet <2 Hz, and it’s there that you can begin to reclaim your sovereign root chakra energy. To create a 2 Hz or lower frequency at the root chakra, aka the hips, then you need to practice muscular exercises for that part of the body known as kegels.

Kegels for Increasing Libido

To make kegels easier, lay on a earthing sheet connected to the Earth. Contract your glutes, squeeze your rectum, breathe up into your diaphragm, and perform this pattern of breathing, contraction, and relaxation for the musculature you want at a slow rhythm of your choosing. Once you have a regular pattern going, explore the frequency range. Being electrically connected to the Earth, you will attune yourself to the electrical currents of the Earth known as tellurics at whichever frequency you are pulsing at. Change your frequency slowly around 0.5 to 3 Hz and find the cycles per second that’s easier to maintain unconsciously because that is where the Earth frequency is strongest. If you accomplish this, and it’s possible because I do it, you can turn your focus to breathing and visualization and let the magic happen all on its own. You may experience auto-orgasm if the stimulation enough, even without using your hands in any way. If this occurs consider it a crowning accomplishment of connecting to your libido.

I have been performing deep work on my hip to level it out, and I find that before I fall asleep I naturally begin to exercise with kegels, and it’s in this space that I have my best insights into sexual health and romance. When I lay down to sleep I keep my hands to the side as recommended with dream Yoga. When I practice kegels consistently and work deep around the sexual organs I find it is good for my energy metabolism, the endocrine system and having healthy hormone levels, sexual reproduction, and for stimulating creative energies.

Hormones and Libido

For men, a lot of libido boils down to prolactin levels. Having low prolactin levels means a stronger libido, harder and longer erections, a short refractory period (time in-between ejaculations), and determination/willpower. Dopamine can be high only when prolactin is low, and after ejaculation dopamine goes down while prolactin goes up. For women prolactin is elevated during breast feeding and is associated with breast development. The ideal arrangement for health and reproductive evolution is for women to have high prolactin levels and for men to have low prolactin levels.

Herbs that reduce prolactin levels over time are blue lotus flower and cannabis. More nuance on that in the following section. For men and women another very important aspect for having healthy libido is to have balanced testosterone and estrogen levels.

Beneficial hormone changes that are governed by behavior (engaging in manly or feminine activities, flirting and socializing, etc) are long lasting and stable, and when building those healthy habits there are herbs that can help the process greatly by changing your brain and hormone chemistry.

Herbs for Increasing Libido

There are various herbs that stimulate and enhance libido through distinct but overlapping pathways. Any of the herbs below can be used to increase libido, and I have a safe and synergistic natural libido enhancing stack I will describe how to use at the end that is comprised of these herbs.

Blue Lotus Flower

The African blue water lily Nymphaea caerulea contains rich plant pharmacology and was used by the ancient Egyptians for thousands of years as one component in an elixir of life known as didi.

How does it work? Blue lotus flower contains alkaloids apomorphine and nuciferine which modulate the parasympathetic nervous system, dopamine levels and transport, and serotonin levels and transport. Activates the thalamus and is a potentiator for psychedelics in my experience and as recorded throughout history. Lowers prolactin which helps in the treatment of erectile dysfunction.

Cautions: Blue lotus flower is sedative and liver produced metabolites from its alkaloids can be toxic to the kidneys. Do not consume in excess, pairs exceptionally well with the herb cistanche due to cistanche’s renal benefits and antioxidant nature as observed in the brain. Under conditions of stomach sensitivity, high consumption may trigger the urge to vomit.

Cistanche

Cistanche C. tubulsa, C. deserticola, C. phelypaea, sometimes referred to as the ginseng of the desert or in Traditional Chinese Medicine Rou Cong-Rong is a potent activator of the male hormonal system.

How does it work? Cistanche has a libido boosting effect through its interactions with cholesterol transport, cholesterol being the building block for all hormones. Cistanche boosts testosterone (free and total) by working directly with the gonads. Cistanche also have neurocognitive antioxidant benefits and protects the renal system, which as described above alleviates some of the renal stress created by blue lotus flower.

Using cistanche can make you horny, increase the frequency of erections, cause morning erections, and with long term use (1+ month) enlarge the size of the penis permanently.

Cautions: Cistanche powerfully activate the male hormonal system and for best health and wellness it should be used carefully, being cycled on and off at a 1:1 frequency. For example if you run a cistanche and cholesterol protocol for 2 months, cease using cistanche for 2 months afterwards before using again if desired. Since cistanche increase free testosterone so dramatically (>50% in my case), it can cause increased inflammation throughout the body as the testosterone molecule, like dopamine, isn’t the most stable. This can show as acne, and to help keep the circulatory system and blood free of inflammation I recommend concurrent usage of dandelion root powder. Flavonoids like apigenin found in herbs dandelion and chamomile also reduce the conversation of testosterone to estrogen via aromatase.

Cannabis

Cannabis C. sativa, C. indica, C. ruderalis contains cannabinoids like THC, CBD, and CBN which influence brain chemistry and increase sensory awareness by acting on CB1 and CB2 receptors. Cannabinoids are sticky and are easily absorbed into the blood stream when dry-vaporized.

How does it work? As a mild-psychedelic, cannabis can connect you to parts of your being that you are currently only weakly connected to, like your libido and sexual nature. Cannabis use lowers prolactin and increases sensory pleasure of the sex organs.

Cautions: Heavy long-term cannabis usage can lead to brain changes that while not permanent take time to reverse. Video: Does Smoking Weed Permanently Mess with the Brain? Cannabis, specifically the cannabinoid THC increases heartrate by 10-20 bpm and reduces blood pressure. Cannabis has interactions with the thyroid and adrenal glands and long term usage may lower testosterone production (easily offset by cistanche usage if desired).

Chaga Mushroom

Chaga Mushroom Inonotus obliquus contains a wide variety of beneficial biologic compounds that have anti-inflammatory and antioxidant effects such as polysaccharides, beta-glucans, terpenes, mycoflavonoids, melanin, and other myconutrients.

How does it work? Chaga mushroom is an adaptogen and can slightly boost testosterone on its own in addition to the protective effects it has on the organs and the neuroprotective effects it has in the brain. Modulates the activity of the nervous system, specifically the autonomic nervous system, a critical component of the libido and sexual systems.

Cautions: Chaga mushroom in high doses can destabilize heart rhythms

Chamomile Flower

Chamomile Matricaria chamomilla is one of nature’s best herbs for overall health and wellness. Contains many antioxidant and anti-inflammatory plant phytochemicals.

How does it work? Chamomile guides the autonomic nervous system to increase parasympathetic activity, relaxation being a key requirement to arousal. Increases endogenous flow state alpha brainwave rhythms which have a frequency of 8-12 hz.

Cautions: Chamomile is a very safe herb and can be used in large quantities. Chamomile may trigger an allergic reaction if an existing ragweed allergy exist. Additionally since chamomile reduces platelet clumping, care should be taken with chamomile if already using a blood thinner.

Natural Herbal Aphrodisiac Stack

Cistanche | 200-400 mg daily. Can be split into two doses

• Why? Natural testosterone booster, aphrodisiac, neuroprotective, and protects the kidneys

• Purchase Cistanche Powder from Nootropics Depot.

Dandelion root | 1 gram daily. Take it with the cistanche and at the same daily frequency

• Why? Blood purifier with broad antioxidant and anti-inflammatory effects, possible aromatase inhibitor (flavonoids)

• Purchase Dandelion Root Powder from Mountain Rose Herbs.

Chaga Mushroom | 500 - 1000 mg. Take it with the cistanche and dandelion root powder

• Why? Antioxidant/anti-inflammatory, neuroprotective, endocrine adaptogen, normalizes the nervous system

• Purchase Chaga Mushroom Powder (course) from Mountain Rose Herbs. Good for brewing with coffee or into tea.

• Purchase Chaga Mushroom 1:1 Extract Powder (fine) from Nootropics Depot. Good for taking with tea/water.

Blue Lotus Flower | For tea use 1-2 grams of ground flower. For vaporization mix with other herbs, only a small amount (100 mg) is needed due to the highly efficient extraction. Can also be smoked.

• Why? Promotes parasympathetic activity, aphrodisiac, neuroprotective, lowers prolactin and raises dopamine

• Purchase Blue Lotus Flower from Schmerbals Herbals.

Cannabis | The effect from blue lotus flower is felt the strongest when its bioavailability is increased when consumed alongside cannabis. The important alkaloids of blue lotus flower are highly lipid soluble and cannabinoids are sticky lipids and carry into the bloodsteam easily. Both cannabinoids and alkaloids pass the blood-brain barrier easily.

• Why? Increases dopamine and reduces prolactin, aphrodisiac, increases sensory awareness and pleasure

• Purchase CBD cannabis (in the USA) from Tweedle Farms.

• Purchase THC cannabis (if legal where you live) from a dispensary or grow it yourself ;)

Chamomile | Chamomile tea activates the parasympathetic (rest and digest, feed and breed) nervous system and is a good carrier for the cistanche, dandelion root, chaga mushroom, and blue lotus flower.

• Why? Promotes parasympathetic activity, stabilizes heart and brain rhythms, antioxidant/anti-inflammatory

• Purchase Chamomile Flowers from Mountain Rose Herbs. Blue Chamomile Essential Oil can also be applied topically where desired (forehead and pubic area is best for libido); highly effective!

*Aphrodisiac Tea | 2:1:1:1 ratio of chamomile flowers, dandelion root, chaga mushroom, blue lotus flower. Add the cistanche powder to the tea after steeping. Course-grained chaga mushroom powder and dandelion root can be steeped with the chamomile flowers, or the fine-grained powders of each can be added after steeping the chamomile and blue lotus flower tea alongside the cistanche.

• Purchase Bodum French Press from Amazon.

*Aphrodisiac Dry-Vaporization Blend | 2:2:2:1:1 ratio of blue lotus flower, THC cannabis, CBD cannabis, damiana leaf, chamomile flower.

• Purchase Fury Edge Dry-Vaporizer from Healthy Rips.

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If you find the advice and science shared in this article useful, share it where it can also help others rediscover and connect to their natural libido.

If you use any of the herbs above, specifically if you try the who Aphrodisiac Stack, please share your experiences in the comments below.

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References:

1. Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.

2. Ober C, Sinatra S, Martin Z. Earthing. Second Edition. Basic Health Publications, Inc.; 2014.

3. Emboden W. The sacred journey in dynastic egypt: shamanistic trance in the context of the narcotic water lily and the mandrake. Journal of Psychoactive Drugs. 1989;21(1):61-75.

4. 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.

5. Shashkina MYa, Shashkin PN, Sergeev AV. Chemical and medicobiological properties of chaga (Review). Pharm Chem J. 2006;40(10):560-568.

6. Andre CM, Hausman JF, Guerriero G. Cannabis sativa: the plant of the thousand and one molecules. Front Plant Sci. 2016;7.

7. González-Castejón M, Visioli F, Rodriguez-Casado A. Diverse biological activities of dandelion. Nutrition Reviews. 2012;70(9):534-547.

8. Miraj S, Alesaeidi S. A systematic review study of therapeutic effects of Matricaria recuitta chamomile (Chamomile). Electron physician. 2016;8(9):3024-3031.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

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Best Supplements for Brain Fog

and for Optimizing Cognitive Performance

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

If you have brain fog you know how helpless it can feel at times to remedy the problem, as the very symptoms of brain fog like an inability to concentrate and focus limit your ability, energy, and drive to find and implement useful helpful solutions.

When this is the case, using the best supplements for focus and concentration can provide some relief from brain fog and mental fatigue and help bring in enough energy and clarity of mind to kickstart the lifestyle changes that need to be made to permanently solve the problem.

Brain fog can be experienced all on its own, or it can be part of a larger health problem like chronic fatigue syndrome. The best supplements that help with mental fatigue aren’t ones that simply stimulate the brain but instead are ones that beneficially target the stressed and dysfunctional parts of the body that are creating the mental fatigue in the first place.

There is no perfect brain fog cure, but with the right supplemental support and then the corresponding necessary lifestyle changes, mental fatigue can be recovered from and brain function can be returned to normal. In this article I share with you my favorite remedies for combatting brain fog and why they work.

Chronic vs Acute Mental Fatigue

There are two types of mental fatigue, chronic and acute. Temporary mental fatigue that is the result of one night’s bad sleep is quite different in effect and in its treatment from daily mental fatigue brought on from excessive stress, constant sleep deprivation, or neurocognitive conditions. When people ask for solutions that help alleviate their brain fog and mental sluggishness, most often they are seeking help for chronic mental fatigue.

Symptoms of Brain Fog

A term commonly used to describe mental fatigue is brain fog. Just like with sleep deprivation, where after a few continuous days of insufficient sleep you begin to not notice your symptoms of sleep deprivation (though they still exist), brain fog has a similar desensitizing effect. A lot of people who have mental fatigue do not realize they have it as they have become used to their chronically sluggish mental processes. It’s usually only when brain fog lifts temporarily for some reason, and clear lucid awareness is experienced before the brain fog returns, that people realize that they’re not functioning at their best. The symptoms of brain fog are subtle, especially when desensitized to the effect, so if you have any of the symptoms below, especially more than one, then it’s worth closely examining the functioning of your brain, your lifestyle, and perhaps taking one or more of the supplements below to see if you experience a noticeable before and after improvement.

Common symptoms of mental fatigue and brain fog:

• You have difficulty focusing and concentrating on one task. High distractibility

• You get lost in unconscious behavioral patterns (like endlessly scrolling on social media)

• Its a struggle for you to hold onto multiple thoughts/ideas at once in order to understand a greater concept, follow a conversation, etc.

• You get tired easily, especially with a cognitively demanding task like studying, learning a language, etc.

• You experience frequent mood swings, and these mood swings can be triggered from small relatively insignificant events

• Your short and/or long term memory isn’t good

• You don’t have much patience

• You get triggered and angered easily

If mental performance needs to be raised while experiencing acute mental fatigue, like from a poor night’s sleep, then it can usually be treated successfully with a stimulant like caffeine. Chronic mental fatigue is quite different though, and treating chronic brain fog with a stimulant like caffeine can further exacerbate the problem.

Treating long-term brain fog is best done with things that activate the parasympathetic “rest and digest” nervous system. Resting more often, improving sleep, engaging in restorative exercise like yoga, grounding, meditation, breath work, and more are all things that activate the parasympathetic nervous system and help reduce chronic mental fatigue. This article will mostly stick to supplemental measures that help with mental fatigue, so if you wish to examine and treat the very important lifestyle component of the problem, then I suggest you read my article How to Balance Sympathetic and Parasympathetic States.

Sometimes brain fog and mental fatigue is so severe that it can be difficult to even think about let alone implement lifestyle changes that will help and reverse the issue, and when this is the case supplements are a convenient and useful way to jumpstart the turnaround process.

Chamomile for Brain Fog

One of the best things for treating chronic brain fog and mental fatigue is also a very well-known herb, and that’s chamomile!

Chamomile is one of the most ancient and well-known medicinal herbs known to mankind, the two most common varieties being Roman chamomile and German chamomile. Chamomile is identified by its small white flower petals that surround its yellow center, and it’s the chamomile flower that’s used in herbal practices because the flowers contain a wide range of biologically active chemicals such as terpenes, flavonoids, and azulenes that have been shown to be health promotive.

Chamomile is so useful in treating chronic mental fatigue because it provides multi-targeted treatment to the systems which are under the most stress and are causing the symptoms of brain fog as described above.

Chamomile Increases Parasympathetic Activity

First, chamomile helps promote more balanced autonomic nervous system by increasing parasympathetic activity throughout the body, and this helps reduce systemic stress and regenerate the bodily systems that are most worn down, like the adrenal glands.

Chamomile does this by improving heart rate variability (HRV), reducing erratic heart rhythms and instead shifting heart rhythms to be more sinusoidal and coherent in nature (see right half of figure 1). Heart rate variability is the measure of the time interval between heartbeats, and HRV is a key measure of cardiac health, stress, and sudden mortality risk.

Figure 1 - Change in heart rate when emotionally reframing from feelings of frustration to appreciation

CC - McCraty R. The Energetic Heart. HeartMath Institute; 2003

Chamomile’s ability to improve HRV and overall cardiac function is more important than most people realize, because the functioning of the brain is determined to a large degree by the health and functioning of the heart.

Chamomile Increases Alpha Brainwaves

Every heartbeat creates a pressure wave that travels through the circulatory system, and it has been shown that when this blood pressure pulse reaches the brain it generates 8-12 Hz alpha brainwaves. Put another way, the change in blood pressure 1-2 times every second (depending on heart rate) in the brain is the timing signal the brain uses to generate and synchronize alpha brainwaves that cycle 8-12 times per second.

Alpha brainwaves are so important because they are the middle frequency brainwave that sit in-between slow rhythm 0-4 Hz delta and 4-8 Hz theta brainwaves and 12-30 Hz beta and 30+ Hz gamma brainwaves. How well your brain is functioning can be measured quite clearly via brainwave patterns across the head, with the most important factors being brainwave frequency, power, and synchronicity.

There aren’t many (if any) studies that directly show this, but enough evidence exists to greatly suggest that those suffering from mental fatigue and brain fog have weak non-synchronous brainwave activity without clear frequency bands of activity. Chamomile’s ability to increase alpha brainwaves is so important because alpha rhythms are the dominant brain rhythm from which other brainwaves can then be switched to. When alpha brain rhythms are propagating strongly throughout the brain, there’s sense of calm, patience, creativity, and a feeling of relaxed alertness. Sounds like a good resting state of mind eh?

If alpha rhythms are propagating strongly throughout the brain, then it’s easier for the brain to rev up and begin propagating higher frequency beta and gamma brainwaves, which are associated with focus, productivity, and ingenuity. By supporting the stable functioning of the heart and the overall cardiovascular system, chamomile also improves brainwave activity and overtime trains the brain to establish these patterns of activity on its own.

How to Use Chamomile for Brain Fog

There are a few ways chamomile can be used in the treatment of mental fatigue, an important factor to known is that chamomile in my experience acts like an adaptogen for this purpose. If you’re overly tired then chamomile will help to stimulate and gently pick you up because it’s increasing your brainwave frequencies and their coherence of propagation, whereas if you’re overly stimulated and scattered then chamomile will help calm you down by increasing the power of lower frequency brainwaves. In many ways alpha brainwaves are the base from which all brain activity shifts up or down from, and building a strong base of alpha brainwave activity is incredibly useful in coping with stress and for clearing the haze of brain fog.

The three main ways chamomile can be used are as a tea, as an essential oil in aromatherapy, and by dry vaporizing or smoking the herb.

Chamomile Tea: This is the most common way to use chamomile as brewing chamomile tea is simple and very effective. Chamomile tea is also really helpful for gut health, and we’ll discuss further down why the gut-brain axis and the microbiome are really important to address when combating mental fatigue. Bring water to a temperature of 75-100 C (170 - 212 F) and steep dried chamomile flowers for 5-15+ minutes. Chamomile is a pleasantly sweet herb and it can be steeped for hours without the resultant tea becoming bitter. Chamomile makes for a great iced tea, and when endeavoring to remedy brain fog, drinking chamomile tea throughout the day is one of the best things you can do, and it’s so simple! Just brew a large batch of the tea once everyday and drink it often. I usually make 1 liter of chamomile tea (often with other herbs, more on that at the end) at night by bringing water to a boil and then letting the herb steep overnight in the fridge. When I wake up delicious iced tea is waiting for me every morning!

Chamomile Essential Oil: Chamomile essential oil is an ultra convenient and effective way to enjoy the beneficial parasympathetic effects of chamomile. You can simply smell the essential oil from the bottle, place a few drops into a diffuser, or apply it directly to parts of your body like your temples, forehead, the back of the neck, and your chest. I find chamomile essential oil if applied directly to the body to be more sedative in effect than chamomile tea, so it’s best used at night or when you quickly need to calm down and relax.

Chamomile Herb for Vaporizing or Smoking: Dried chamomile flower can also be shredded by hand or with a herb grinder and vaporized or smoked for a relaxant effect. I recommend dry herb vaporization because no carcinogenic smoke is produced in the process, but if you’re already a smoker then incorporating chamomile into your tobacco cigarettes, cannabis joints/bowls, or herbal smoking blend is really simple. Vaped or smoked cannabis has a pleasant sweet taste and has an nice overall calming effect that lasts quite a while.

For those who are struggling with chronic mental fatigue and the symptoms of brain fog, chamomile is my top recommendation for helping with the problem. Chamomile is an amazing herb for overall health and wellness, and while it won’t fix brain fog in one day, if chamomile is used consistently then it will almost certainly have a large positive effect.

Chronic mental fatigue takes time to develop, it sometimes develops over many years, and it’s the beneficial habits that can be done daily for long periods of time that will prove the most useful in reversing brain fog, and chamomile is one of the best herbs for this.

Organic dried chamomile flower and blue chamomile essential oil can be purchased from Mountain Rose Herbs. I like to use and combine both in my self-care practices, and if you pick up one then I recommend you purchase the other too.

Medicinal Mushrooms for Brain Fog

Not all mushrooms are poisonous or cause psychedelic effects, and the medicinal mushrooms I have listed below are safe and have a bunch of great wellness benefits. Every medicinal mushrooms varies in their chemical composition, but in general they contain phytochemicals like polysaccharides, beta-glucans, and triterpenoids which benefit your brain as well as other parts of the body.

Reishi Mushroom

Reishi mushroom is one of my favorite “herbs” for helping with brain fog not only because it’s very effective in doing this but also because in my neighborhood Ganoderma sessile, a type of reishi mushroom, grows everywhere and I have a lot of personal experience in using this mushroom.

Reishi mushroom is polypore mushroom nearly impossible to misidentify once its distinguishing features are known, and it has broad effects throughout the body. One of the main benefits of reishi is that it activates the parasympathetic nervous system, just like chamomile, thereby promoting rest and relaxation after use. In fact you can brew reishi and chamomile together into a tea and just like as described above and drink this tea throughout the day to help remedy long-term brain fog.

Reishi mushroom can be purchased from Mountain Rose Herbs in a variety of formats from whole cap to slices to powder to extract, and 1:1 reishi mushroom supplement capsules and 8:1 reishi mushroom supplement capsules that are more concentrated in active ingredients can be purchased from Nootropics Depot.

I wrote a full article on using reishi mushroom for stress, chronic fatigue, and anxiety, and if you’d like to learn more about the many other health benefits of reishi mushroom then you can read the reishi mushroom herbal page. You can also watch my video below!

Chaga Mushroom

Chaga mushroom is very useful in the treatment of mental fatigue and brain fog because it contains many powerful antioxidants, is anti-inflammatory, and optimizes the cardiovascular and nervous systems by calming erratic heart rhythms and increasing the contractile power of the heart. Chaga also contains antimicrobial compounds which benefit the microbiome of the gut by selecting against harmful pathogens while simultaneously supporting good symbiotic bacteria.

As you can see, these natural products are all similar in their ability to help treat mental fatigue because they target not only the brain, but also the heart and gut . Stress destabilizes the proper functioning of the heart, nervous system, and digestive system, and the herbs that support the actions of these parts of the body, in addition to any direct cognitive benefits they have, improve the functioning of the brain.

Chaga mushroom can be purchased from Mountain Rose Herbs as a course powder which can easily be brewed alongside coffee to create a chaga coffee. Nootropics Depot also sells a 1:1 chaga extract powder which is more concentrated in active ingredients and mixes very easily into any beverage.

Chaga is an ingredient that’s part of a nootropic coffee blend that I absolutely love, and if you’re a regular coffee drinker then I recommend you learn more about the best nootropic coffee, as that provides an easy route to creating a daily habit which will help reduce your brain fog and also dependence on coffee. One cup of this nootropic coffee is enough to power you throughout the day without any need for additional cups of coffee, which helps to reduce the possibility of a caffeine tolerance building up, something which commonly occurs with people who are trying to stimulate away their brain fog. More on that below.

Cordyceps Mushroom

Cordyceps mushroom is another medicinal mushroom that has broad health benefits, it’s especially well-known for its physical endurance and stamina promoting effects. The exact mechanisms for how cordyceps improves energy metabolism isn’t known, but its thought to interact and improve the functioning of mitochondria, the energy powerhouses of our cells. By improving mitochondrial function, cordyceps not only improves physical energy levels but also mental energy levels, especially if taken daily.

I supplemented with cordyceps mushrooms extensively to aid in my weight training a few years back, and I could tell one of the reasons it improves physical endurance is by increasing mental focus. It’s easier to push through something when you’re more focused on your desired outcome, and if chronic mental fatigue is a problem during work or any other time of the day where focus is required, then cordyceps will help. Cordyceps can also be used to help treat acute fatigue, it’s a supplement that can be used for both acute and chronic tiredness and brain fog.

I share my full experience with cordyceps mushroom and talk about it more with my friend Rob in this video interview.

Cordyceps mushroom can be purchased from Mountain Rose Herbs, and Nootropics Depot also sells a 1:1 cordyceps mushroom powder as well as a 10:1 cordyceps mushroom powde, both of which are concentrated in cordyceps’s main active ingredients.

Lion’s Mane Mushroom

Lion’s mane mushroom is another medicinal mushroom useful in improving the functioning of the brain, but it’s a bit different than the others because it has been well shown that lion’s mane promotes neurogenesis! Neurogenesis is the growth of new neurons, and any brain under stress and experiencing chronic fatigue is a brain that is losing brain cells due to increased inflammation and apoptosis. One way to turn around overall neurocognitive conditions, either minor like brain fog or more major like dementia, is to increase neurogenesis in the brain.

Supplementing with lion’s mane mushroom, either with a lion’s mane extract like the one sold by Mountain Rose Herbs, or with more condensed supplements like the 1:1 lion’s mane mushroom powder or the 8:1 lion’s mane mushroom powder sold by Nootropics Depot, is an excellent way to incorporate the neurogenesis benefits of lion’s mane into your everyday life.

My friend Rob from Secrets of the Underground made a good video which explores the benefits of these four medicinal mushrooms along with turkey tail (another good one), and you’ll see a cameo of me starting at 07:44 ;)

Note - Yes lots of YouTube videos in this article from myself or my friend Rob, and if you want to reinforce what you’ve learned in this article then I suggest you add these videos to your watch later playlist and enjoy them at some future point in time.

Gut Health for Brain Fog

While this recommendation isn’t a supplement, for your best success in overcoming mental fatigue it’s necessary to mention the very important role gut health has in the development of mental fatigue and mental health problems. The gut and brain are linked via what’s known as the Gut-Brain Axis, and when the digestive system is functioning poorly and microbiome is pathogenic in nature, then the functioning of the brain suffers. Once you learn of how this connection works, then it becomes much easier to consciously make choices which improve the functioning of your gut-brain axis and therefore your mental health and overall wellness.

Gut-Brain Axis

The gut-brain axis is a bidirectional connection pathway that exists between the gut microbiome and nervous system + brain, and not only does the microbiome effect the functioning of the brain, but conditions of the nervous system and brain like stress, anxiety, depression, insomnia, and more in-turn effect the microbiome and gut.

Put simply, if you want your brain to work optimally, then attention must be given to gut health and the condition of the microbiome. The gut and brain are connected together via four main pathways:

1. Neurologic - Neurologic signals are sent between the gut and brain via the vagus nerve, with neurologic signals being the fastest mode of information transfer between the gut and brain.

2. Endocrine - The digestive system is a key component of the endocrine (hormone) system, and changes in the functioning and expression of the gut alter the overall status of the endocrine system and hormonal secretion as a result.

3. Metabolic - Compounds with metabolic functions that the microbiome produce like short-chain fatty acids influence overall metabolism which then affects cognitive ability. Having unstable blood sugar levels for example can result in periods of focus-scattered hyperactivity followed by energy crashes and brain fog.

4. Immune - The immune system protects the body from foreign microorganisms and unwanted compounds, and in the cleanup process they produce inflammatory cytokines. If the immune system is overly stressed then inflammation becomes rampant throughout the body and brain, which effects physical, mental, and emotional status.

Cultivate a Healthy Microbiome

Humans have co-evolved with microorganisms for millions of years, and having a healthy microbiome is so important for overall health and wellness in many different ways. The types of microorganisms that inhabit the gut have a big impact on general brain health, neurocognitive and neurodegenerative disorders, and brain performance.

To explain the relationship in more detail, microorganisms produce chemicals that are either useful or harmful to the body. In the large intestine where most of the gut microbiome resides, symbiotic (helpful) and pathogenic (harmful) microorganisms reside. Symbiotic and pathogenic microorganisms compete against each other for resources and space, and to survive pathogens produce and release toxins into their immediate environment. These toxins hurt symbionts, degrade gut tissues, reduce overall digestive function, and if absorbed into the bloodstream create inflammation throughout the body and brain. Symbiotic microorganisms on the other hand produce natural antimicrobial compounds which keep pathogens in check, and if symbiotic microorganisms are fed with fiber and flavonoids, they respectively produce short-chain fatty acids and beneficial secondary metabolites which are biologically beneficial for metabolism, cognitive health, and gut health.

A microbiome with too many pathogens exposes you to greater levels of toxins than your body can normally cope with and handle without much fuss, and a common result of having this type of microbiome is poor gut health, chronic inflammation, and brain fog.

Luckily shifting the microbiome towards greater symbiotic function is relatively simple! It’s outside the scope of this article but if you’d like to learn how you can do this you can read my article How to Restore Healthy Gut Flora or purchase the Holistic Gut Health Guide which covers how to improve gut naturally in-depth.

Heal Your Gut Naturally

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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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Ashwagandha for Brain Fog

Ashwagandha is a powerful adaptogenic herb well-known in the ayurvedic system of medicine that contains many beneficial compounds such as alkaloids, lactones, and saponins. Ashwagandha is an herb that can be used to treat both acute or chronic mental fatigue. Ashwagandha has the following cognitive benefits:

• Ashwagandha leaf and root extracts reduce symptoms of anxiety, comparable to pharmaceutical drugs

• Ashwagandha inhibits nerve cells from over firing

• Slows, stops, and even reverses neural decay by promoting the growth of new neurons and by creating new synaptic connections

• Comparable to pharmaceutical drugs in reducing symptoms of depression, stabilizes mood

• Normalizes dopamine levels to normal, increasing dopamine levels in those suffering from Parkinson’s disease

• Intensifies acetylcholine, glutathione, and secretase enzyme activity

• Inhibits the production of amyloid beta plaques in those suffering from Alzheimer’s disease

• Helps to reverse addiction through its balancing actions on neurotransmitters GABA and serotonin

All of these cognitive benefits help with mental stress, and ashwagandha further helps with mental fatigue through how it supports the functioning of the adrenal glands. An interesting effect of ashwagandha is if it is supplemented before a stressful event/task, the stress response and the amount of cortisol that is secreted after the stressor is greatly blunted, allowing for faster recovery.

Mental fatigue and the corresponding brain fog is often a result of a dysfunctional Hypothalamic-Pituitary-Adrenal (HPA) Axis. the endocrine glands of the HPA-axis influence a lot of biologic functions throughout the body and one’s physiological status, and when the HPA-axis is constantly loaded with greater demands due to stress, it becomes deficient in necessary nutrients and changes its secretion of hormones in response to the demands placed upon it. By stopping the adrenal glands, and the HPA-axis in general, from generating a strong reaction to a stressful event, it provides an opportunity to the body to recharge and begin returning to normal physiological function.

For treating acute bouts of mental fatigue, ashwagandha is best used before the stressful event is to occur, or as soon as possible after it’s happened, and for helping with chronic brain fog ashwagandha should be used daily at a lesser dose.

Various ashwagandha products can be purchased from Mountain Rose Herbs, and ashwagandha can also be purchased form Nootropics Depot in a variety of formulations, the two I recommend being the standard ashwagandha powder and the other being the shoden ashwagandha powder.

Caffeine for Brain Fog

Lastly we arrive at caffeine, probably the most well-known and abused compound used to help with brain fog and mental fatigue. Caffeine has been well-studied in how it affects the brain and how it improves certain measures of mental performance like focus, attention span, reaction speed, and more, and caffeine also helps reduce sleepiness. For these reasons caffeine is very effective in ameliorating some of the effects of acute mental fatigue if a preexisting caffeine tolerance doesn’t exist, and what’s common is after people first notice some success with caffeine they begin to consume too much caffeine too often in hope of treating not the acute but the chronic brain fog they have. Caffeine is not useful in treating chronic mental fatigue because its stimulatory, and if overused in this manner it’ll usually make the situation worse.

If you have chronic daily brain fog and mental sluggishness, then I recommend you reduce your caffeine intake (if you’re consuming it) to under 100 mg a day, the equivalent of 1 cup of coffee or a couple cups of tea. To learn more on the science behind how caffeine works and how to do, this read my Caffeine Usage and Tolerance Reset Guide.

With that disclaimer said, caffeine is very effective for helping alleviate an acute bout of brain fog brought on from one-off events like a poor night’s sleep or temporarily increased mental and/or emotional stress. The feeling of brain fog can also sometimes descend when dealing with/studying a very mentally complex and demanding subject, and caffeine can also be used in these situations to assist with the increased information processing demands.

One important note with caffeine is that it blocks the binding of adenosine to adenosine receptors in the brain. If caffeine is consumed too early after waking up, adenosine builds up in the brain, and then when the caffeine wears off the flood of adenosine then causes an energy crash. A better method of using caffeine is to wait 90+ minutes after waking up to consume it, which allows the brain to process a lot of the adenosine in that first 90 minutes, and then when the caffeine wears off later, not as much adenosine is pooled up and ready to activate adenosine receptors.

The most common ways to ingest caffeine are by drinking tea or coffee, though caffeine pills are also a viable alternative.

Green Tea

Green tea is my favorite way to consuming caffeine because each cup of green tea only contains about 30-45 mg of caffeine versus 95 mg per cup of coffee, and green tea also contains plant polyphenols known as green tea catechins which have many beneficial health effects. Green tea also naturally contains L-theanine, an amino acid that helps to stabilize the energy increasing effect of caffeine while simultaneously promoting better sleep. Green tea is a wonderful beverage with a broad holistic effect for treating acute mental fatigue, and with each cup of caffeine containing much less caffeine than a cup of coffee, it’s easier to carefully dose caffeine upwards in a sequential manner with green tea to avoid a caffeine overload and subsequent energy crash.

A variety of green teas can be purchased from Mountain Rose Herbs, Nootropics Depot sells a green tea extract powder and a green tea extract + piperine supplement (piperine is another cognitive boosting compound), and Pique Tea sells green tea crystals that are super convenient and dissolve easily in both hot and cold water.

Coffee

Coffee is the classic beverage of choice fueling millions of people around the world day in and day out, and for good reason! Coffee contains a bunch of beneficial plant phytochemicals, and at ~95 mg of caffeine per cup, one cup of coffee is a significant pick-me-up which can reduce brain fog and the feelings of mental fatigue. Since coffee contains more caffeine than tea, it’s best to stop coffee consumption after 4pm in order to not deviate the circadian rhythm and cortisol secretion (remember caffeine simulates cortisol) too far off normal. The beneficial effects of caffeine greatly taper off after 300 mg, so if you are going to drink more than one cup of coffee, stick to a maximum of three cups in the ideal 90 minutes after waking up to 4pm drinking window.

Other nootropics mix well with coffee, and if you want to experiment with boosting the beneficial mental effects of coffee, then read my article on the best nootropic coffee.

Brain Fog Treatment

How you treat brain fog and mental fatigue is dependent on whether the effect is acute or chronic in nature. Chronic mental fatigue is best treated supplementally with herbs and medicinal mushrooms that activate the parasympathetic nervous system and support the HPA-axis, whereas acute brain fog can be treated preventatively by supplementing with ashwagandha or by using a stimulant like caffeine.

Each of the herbs and mushrooms listed above can be used independently for the treatment of chronic brain fog, but my recommendation would be to brew a tea from a combination of these herbs, for example a 1:1:1 blend of equal parts chamomile:reishi mushroom:green tea would be broadly supportive to the body and brain and overtime will help greatly in reducing chronic fatigue.

If you suspect your mental fatigue is just a symptom of a larger problem like chronic fatigue syndrome, also known as adrenal fatigue, then I suggest you read my article on adrenal fatigue to learn more about the condition and what you can holistically do to turn the issue around.

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Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

References:

1. Miraj S, Alesaeidi S. A systematic review study of therapeutic effects of Matricaria recuitta chamomile (Chamomile). Electron physician. 2016;8(9):3024-3031.

2. McCraty R. The Energetic Heart. HeartMath Institute; 2003

3. Batra P, Sharma AK, Khajuria R. Probing lingzhi or reishi medicinal mushroom ganoderma lucidum (Higher basidiomycetes): a bitter mushroom with amazing health benefits. Int J Med Mushr. 2013;15(2):127-143.

4. Shashkina MYa, Shashkin PN, Sergeev AV. Chemical and medicobiological properties of chaga (Review). Pharm Chem J. 2006;40(10):560-568.

5. Das SK, Masuda M, Sakurai A, Sakakibara M. Medicinal uses of the mushroom Cordyceps militaris: Current state and prospects. Fitoterapia. 2010;81(8):961-968.

6. Ryu S, Kim HG, Kim JY, Kim SY, Cho KO. hericium erinaceus extract reduces anxiety and depressive behaviors by promoting hippocampal neurogenesis in the adult mouse brain. Journal of Medicinal Food. 2018;21(2):174-180.

7. Zahiruddin S, Basist P, Parveen A, et al. Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology. 2020;257:112876.

8. Cooper R. Green tea and theanine: health benefits. International Journal of Food Sciences and Nutrition. 2012;63(sup1):90-97.

9. Smith A. Effects of caffeine on human behavior. Food and Chemical Toxicology. 2002;40(9):1243-1255.

10. Papadopoulos, A., Cleare, A. Hypothalamic–pituitary–adrenal axis dysfunction in chronic fatigue syndrome. Nat Rev Endocrinol 8, 22–32 (2012).

Earthing - Connect to the Earth and Heal

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

There is a natural, free, and non-invasive health and wellness practice that exists that provides you the most benefits for the least amount of work of any holistic wellness practice that I know of.

This wellness practice, known as earthing or grounding, is as old as time, and recently thanks to the determination of a few resourceful people it’s been rediscovered from a modern scientific perspective.

Earthing is as simple as placing your bare feet on some grass or going for a swim in the ocean.

With earthing you will experience significant changes in a very subtle way. Seems like a paradox but that’s the best way to describe the effects that happen when you begin grounding often. Consistently reconnecting with the Earth’s natural energy restores to the body a vital element largely absent in your life (unless you’re already grounding often 👏).

Your bodies bioelectric system which controls every cellular function operates best when connected to the Earth’s electric field regularly, and if you ground yourself often you will experience a complete physiological and psychological renewal from your DNA up.

Earthing is one of the easiest things you can do for your health that will create more more vitality in your life, and without any negative side effects. Earthing regulates the master bioelectric switch board that controls inflammation, pain, DNA expression, nervous system activity, and so much more.

Put simply, connect to the Earth and heal. In this article we’ll discuss what earthing is, how earthing benefits human bioelectricity, earthing’s numerous health benefits, the geophysics of earthing, and methods of incorporating earthing into your everyday lifestyle.

How Earthing Affects Human Bioelectricity

While it helps to understand how earthing works in a complete sense by examining the geophysics of the Earth’s global electric circuit (covered in the geophysics section), we’ll start with how connecting to the earth affects human bioelectricity. It’s how earthing changes the functioning of the human bioelectrical system that provides it its many and sometimes miraculous health benefits.

We are Electrical Beings

The Earth and the human body are both electrically conductive. What this means is that negatively charged electrons can move easily through both. The Earth is conductive because of it’s mineral content, hydrosphere, and ionosphere, and the human body is conductive because we are made up of mostly water, have numerous electrolytes in our body, and have dedicated cellular structures like neurons and connective tissues which easily conduct electricity. Because of this we are strongly influenced by our external electrical environment. Want to measure the activity of the nervous system? Perform a simple skin conductance test. Some of the bodies most complex systems can be accurately measured in their functioning by testing simple properties like skin conductance or heart rate variability. The relationship between biology and electromagnetism goes very deep,

The human bioelectrical system starts with DNA, the blueprint and building blocks of life, and then works its way up to larger structures like endocannabinoid receptors, cell membranes, neurons, and interstitial connective tissues. The largest expression of the human bioelectrical system is the heart, brain, and human biofield (in spiritual terms, the aura).

All life evolved in the varying electromagnetic fields of the Earth and cosmos at large, from the Earth’s global electric circuit to natural energy fields like the Schumann resonances.

The Schumann Resonances - What are they?

As life evolved for millions of years saturated in these energy fields, its interactions with them became increasingly complex, at which point we reach Homo sapiens (us!), one of the most bioelectrically advanced species on the planet.

For example it appears our brain evolved to transmit to and receive information from a worldwide energy field which Carl Jung dubbed the Collective Unconscious. Our bioelectrical systems evolved for more than just ensuring the proper functioning of our body but also to connect all of humanity over space-time at the speed of light, pretty cool huh?

How to Connect your Brain to the Schumann Resonances

I lay this out because I want to impress upon you some of the amazing complexities of human bioelectricity, and how if the bioelectrical system is functioning properly, how optimizing its functioning can help us achieve amazing accomplishments. It’s the status of the bioelectrical system that determines whether one can perform incredible feats of athleticism or transcend to higher states of consciousness.

Without regularly grounding to the Earth the human bioelectrical system can never operate to its greatest potential, and some metaphysical evidence for this is that grounding can increase lucid dreaming and ESP abilities.

The Heart is the Core of the Bioelectrical System

Every heartbeat is a contraction of the heart muscle generated by an intrinsically produced electrical signal from specialized cardiac cells. This signal is measurable via an electrocardiogram (ECG) and each heartbeat also produces an nanotesla strength (nT) magnetic field that’s measurable with specialized magnetometers.

What’s recently been scientifically discovered is that the heart functions much better when grounded to the Earth. Most people know of a “ground” as a conductive object (typically an iron rod) that is driven into the earth in order to absorb or dissipate electrical charge, allowing what ever is connected to the ground to remain at the same electrical potential as the Earth. Put another way, anytime two conductive objects make contact, electrons flow from where they are abundant to where they aren't abundant, which equalizes both objects to each other. In a nutshell that's earthing, it’s simply an electric equalization to the Earth.

The heart, just like any modern electrical appliance, likewise also benefits from being grounded to the relatively stable electrical potential of the Earth. How the body operates from DNA expression all the way to each heartbeat and your brainwaves is strongly influenced by the internal bioelectrical environment of the body, and when the Earth’s stabilizing electrical reference point is present, the bioelectrical system operates better with less problems.

One way earthing has been qualitatively measured to improve the functioning of the heart is by how it improves heart rate variability.

Heart Rate Variability (HRV): The variation in the amount of time between heartbeats.

Depending on a variety of factors, most notably your breathing, the time in-between heartbeats increases and decreases over time. HRV is the most accurate predictor of sudden death and is a very good measure of stress. When the time variation between heartbeats is low, then the cardiac system is performing poorly as compared to when HRV is high.

In addition to earthing, your mental and emotional status influences HRV.

CC - McCraty R. The Energetic Heart. HeartMath Institute; 2003

By taking your rubber/plastic insulating shoes off and walking barefoot on a natural surface like a grass lawn, dirt, or rock, or by going for a swim in a body of water (the saltier the better), the entire body grounds to the electric potential of the earth due to the movement of free electrons in the body. With the body neutralized of erroneous charges, the heart is able to function better and heartbeats become coherent and regular in their pattern like shown in the graphic above.

Earthing Improves Energy Circulation

Most people live highly insulated from the Earth’s natural conductive environment. They wear insulating plastic and rubber shoes, they live and work in buildings elevated from the earth often made with insulating materials like wood and plastic, and they sleep in comfy beds with big fluffy sheets. Most people are disconnected and “Earth starved”.

More evidence for this comes in the fact that the sole of the foot contains about 1300 nerve endings per inch, one of the highest nerve densities anywhere on the entire human body. Our feet are big conductive electrical paddles meant to regularly be in contact with the conductive surface of the Earth as we go about our day, and this used to be the case up till the advent of modern human society.

Connecting to the Earth often reduces electrical imbalances in the body and improves energy circulation. Anytime you are grounded you don’t carry a built-up charge, and it’s electrical charges in the body that determine a lot of things such as inflammation, the activity of the nervous system, pain and much more. Built-up charges in parts of the body inhibit the easy flow of bioelectric energy, which disrupts overall health and wellness.

Earthing Health Benefits

As a holistic health method earthing helps the body in the ways it needs and isn't necessarily directable. That said earthing commonly helps with a wide variety of conditions and can be employed daily to help with symptom management and also to heal the underlying causal problems.

The human bioelectrical system is the base layer that influences and controls nearly every every aspect of health, and earthing are we evolved to do stabilizes the bioelectric system to the Earth’s surface electric field. As part of our evolutionary heritage, earthing has notable cardiovascular, cognitive, nervous system, digestive, hormonal, and physical health benefits.

Earthing Cardiovascular Benefits

Earthing improves circulation by reducing blood viscosity to its normal level. Red blood cells carry a negative surface charge so they are repelled from one another and don’t clump. The greater the positive charge that builds in the body by staying insulated from the Earth’s negative potential, the weaker the negative surface charge of red blood cells, known as zeta potential. How earthing improves zeta potential is one of its biggest effects.

To preventing clumping of red blood cells, blood viscosity is reduced and the heart has an easier job pumping blood throughout the body and into the small blood vessels and very narrow capillaries. By improving blood electrodynamics, earthing reduces high blood pressure and reduces inflammation. Earthing has also been shown to reduce coronary artery disease, arrhythmias, and diabetes. And as discussed already Earthing improves HRV, a very important measure of overall health.

Earthing Nervous System Benefits

The nervous system runs on electrochemical impulses, and by neutralizing any imbalanced charges throughout the body via the stream of free electrons that earthing moves through the body, the nervous system is stabilized in its functioning.

In order for electrical impulses anywhere in the body to be detected and then acted upon, the strength of the signal must stand out significantly from background bioelectrical noise. When ungrounded the bioelectrical noise of the body is higher and therefore bioelectrical signals must be stronger to be actionable, which requires more energy and resources, or certain functions are simply given up as being too costly and are not possible to do, which manifests as a limitation of potential (aka nervous system disorder or simply a reduction in physical/mental ability).

By stabilizing the nervous system and reducing bioelectric noise, earthing helps with disorders of the nervous system like Parkinson’s disease and multiple sclerosis. Earthing activates the “rest and digest” parasympathetic nervous system instantly. Stress of any kind whether physical, mental, or emotional activates the “fight or flight” sympathetic nervous system, increasing cortisol and adrenaline secretion, and by shifting the body back towards a more balanced ratio between sympathetic and parasympathetic activity, grounding reduces stress, anxiety, and promotes a deeper more restful sleep. Sleep is when the body undergoes its daily tune-up, repairing and regenerating whatever needs to be fixed, and these natural rejuvenating processes work best when the body is a quiet calm state of nervous system activity.

The body is highly interlinked and it’s these nervous system benefits that are partly responsible for the cardiovascular, cognitive, and digestive benefits that earthing offers.

Note - If you’re really struggling from nervous system dysfunctions then alongside earthing use a natural herbal like reishi mushroom. Reishi mushroom can be used to help treat stress, anxiety, and chronic fatigue, learn more.

Earthing Cognitive Benefits

The bioelectrical neurology of the brain is incredibly sensitive, and by stabilizing the bodies bioelectrical system and reducing excess bioelectrical noise, earthing improves the functioning of the brain. Earthing helps with anxiety, depression, insomnia, and other mental health disturbances, and earthing also improves brainwave activity.

Earthing helps with Alzheimer’s disease, dementia, and other neurocognitive diseases, and in general earthing improves cognitive abilities and performance. Earthing has been linked to an increase in lucid dreaming and precognition.

Another big benefit of earthing is that it shields you from power grid, WiFi, and cellular electropollution. The body did not evolve in the presence of high frequency microwaves which cycle millions to billions of times per second, and these rapid electromagnetic oscillations disturb the brain via interactions with magnetosomes.

If you ever get into that tired but wired state, where the mind is racing but the body wants to rest and you’re unable to relax/sleep, then the best thing you can do is to ground yourself and neutralize your bioelectrical system back to the Earth’s normal electric potential.

Note - Watch my video to learn more about how electrosmog impacts the brain (YouTube link).

Earthing Gut Health Benefits

Wild Free Organic has a lot of articles on gut health, and we’re also the home of the Holistic Gut Health Guide eBook, and I mention this because if you have gut health problems then know that earthing is another wellness practice that greatly benefits gut health because of how it normalizes nervous system activity. By increasing parasympathetic “rest and digest” activity, earthing normalizes gut motility and helps the body maintain consistent and regular waves of smooth muscle activity that move food through the digestive system. In this way earthing helps with Irritable Bowel Syndrome (IBS), reduces constipation, and helps with acid reflux.

Note - If you’re really struggling with IBS, peppermint has proven useful for IBS and can be used alongside earthing to enact noticeable improvements.

Earthing Hormonal Benefits

Earthing benefits the endocrine system greatly for both men and women, mainly because it helps to reduce the release of over-stimulated hormones (in modern society) like cortisol while increasing the secretion of under-stimulated hormones like melatonin. Earthing smooths out hormonal imbalances for both men and women.

Earthing is overall helpful for periods, reducing PMS, cramps, and sometimes even period duration. For women who are perimenopausal or in menopause, earthing helps reduce hot flashes, night sweats, insomnia, and irritability.

For men earthing can help with erectile dysfunction because of how it improves blood flow, and in general is beneficial for the male hormone system*.

Earthing has also been shown to improve blood glucose through its interactions with the pancreas and insulin secretion.

*Note - If you’re a man and want to boost your testosterone and functioning down under while also improving your overall health and wellness then check out the natural herb cistanche. Average testosterone levels have been declining for decades now and cistanche boosts testosterone effectively.

Earthing Physical Benefits

Earthing has many benefits for the tissue and muscular systems of the body. Whether you’re an athlete or someone wanting to move and feel better, earthing can improve your physical fitness. Earthing improves sleep quality which aids in rest and recovery, it reduces pain, speeds up wound healing, decreases muscle protein breakdown, and has even been shown to improve flexibility.

If you have any sort of physical impairment, wound, injury, or are striving to optimize your athletic abilities to the max*, then earthing consistently everyday is an absolute must.

*Note - The endocannabinoid system is one component of the bioelectric system, and cannabinoids benefit athletes if used appropriately and responsibly.

Other Earthing Benefits

It should be clear by now that earthing has a tremendously beneficial impact on health because it targets an aspect of human biology that is at the foundation of our existence, human bioelectricity. As such it should be no surprise then that there exist even more heath benefits to earthing that haven’t already been discussed. For example:

• Earthing improves renal (kidney) function

• Earthing helps with glaucoma

• Earthing relieves acute and chronic pain

• Earthing speeds up wound healing

• Earthing reduces bacterial growth

• And I’ll say it once more, GROUNDING REDUCES INFLAMMATION (the main driver of 80+ diseases)

Geophysics of Earthing

You’ve now been primed on earthing, bioelectricity, and the health benefits of being grounded, but you may be asking why this is even a thing in the first place?

Well the reason why earthing is something we evolved to do naturally is because the Earth is a 6 sextillion metric ton battery continually replenished with energy from solar radiation and internal radioactivity. This energy keeps the Earth’s geologic processes going which generates a magnetic field deep within its core. From this internal electromagnetism all the other electromagnetic forces of the Earth like the Schumann resonances, telluric currents, and the global electric circuit derive from.

The Global Electric Circuit

About 100 kilometers above the surface of the Earth radiation from the Sun strips electrons from the gas molecules of the atmosphere and breaks their chemical bonds, creating highly charged ions. This atmospheric layer is known as the ionosphere, and its electric potential ranges from 250-500,000 volts. The electric potential of the Earth’s surface is about zero, so as you move up in the atmosphere towards the ionosphere the electric potential increases*. While air is a poor conductor of electricity, it can build up a static charge due to thermal heat convection and the movement of water. As this happens weather storms develop and the built-up atmospheric charge will discharge eventually either via rainfall or lightning strikes. Across the globe lightning strikes 50-150 times a second, and with each lightning bolt being a massive surge of electrons, the Earth’s surface is continuously replenished with free electrons from the constant lightning activity.

Credit: NSF, Jeffrey Forbes - University of Colorado at Boulder

To explain how this works a bit more, as a storm system grows, a positive charge builds in the ground surface underneath, and once the electric potentials of the Earth’s surface and storm clouds reach a critical point, the resistance of the air is able to be overcome and the opposite electric charges of the two systems equalize via a lightning channel (see right side of graphic above). These massive surges of electrons create conductive ionized gas channels which they flow through, always moving along path of least resistance which is either in-between points within the storm system or downwards towards the ground.

*Note - At 1.5 meters up (about head level) the electric potential is around +350 volts, but since air is such a poor conductor of electricity you don’t get zapped from the voltage gradient that exists in-between your feet and head. Since the human body is conductive, if you’re grounded the near-zero electric potential of the Earth rises up to your head and creates a protective umbrella effect that shields you from EMFs and electropollution.

Variations in the Earth’s Surface Electric Potential

The earth’s surface electrical potential isn’t always the same, as discussed above it changes based on atmospheric activity and during storms, its primary rhythm though is that it increases during the day due to solar radiation and decreases at night as the Sun’s energetic influence is removed.

In this way grounding is one of the primary signals the body uses to stabilize its circadian rhythm, in addition to the diurnal fluctuations in visible light and temperature. Having a in-sync circadian rhythm is of course vital to good health and wellness.

When the Earth’s surface electrical potential changes rapidly, like during a powerful thunderstorm, bioelectrically sensitive people sometimes experience symptoms like fatigue, anxiety, headaches, and just overall instability. This can also happen during a full moon. Every 28 days the moon lines up with the Earth and Sun and is positioned inside Earth’s magnetotail, accumulating electrical potential from the Sun non-stop and also from plasma waves from within Earth’s magnetotail. At night on Earth this built-up lunar charge discharges down Earth’s magnetic field lines to our planet’s surface and has a measurable influence on the Earth’s surface electric potential causing it to become more volatile than usual.

I found this Earth-full moon electromagnetic interaction fascinating so I made a video on it which you can watch below to learn more!

The Science of How Full Moon Electromagnetism Affects your Body

How to Ground Yourself

The beautiful thing about grounding as a wellness practice is that it requires almost zero effort, just awareness of whether you’re grounded or not. Overtime grounding will become second nature to you and won’t require any special planning or willpower to accomplish. Below are the easiest ways to practice earthing.

Walk Barefoot

Our feet our loaded with nerve endings, we evolved to walk barefoot and remain in grounded contact with the Earth at all times, and walking barefoot is therefore one of the best ways to ground yourself. When at the park, beach, or in nature kick the shoes off and spend time with your feet in direct contact with the surface of the ground. Wet sand at the beach or wet grass are especially conductive and also simply feel wonderful.

This advice goes beyond just barefoot contact with the Earth. Laying down or meditating in lotus posture in a natural environment will also ground your body, though it may not be as quick in effect. Do some yoga in the park(!), the more time you spend grounded the better.

Go for a Swim

Water can be an excellent conductor of electricity depending on the amount dissolved ions. Ions from salts like NaCl assist in the transfer of electrons, so going for a swim in a salty body of water like the ocean washes you in free electrons and beneficial minerals. The nice thing about swimming is that the entire body is immersed and grounds simultaneously from the outside in. When standing barefoot a wave of free electrons will travel upwards from the feet, and it can take 30+ minutes for the entire body all the way up to the head to become grounded, whereas with swimming the effect is much quicker.

There’s a reason why going for a swim, laying out on the beach, and sunbathing feel so good…you’re earthing the entire time and while also charging your body with solar radiation!

Using a Grounding Mat or Blanket

When unable to spend time outside you can ground yourself using a grounding mat or blanket. Grounding mats and blankets are made of electrically conductive materials and are either connected to the ground port of a building’s electrical system or are connected directly to a ground rod placed outside. I personally only recommend using a grounding mat or blanket if you connect it to a grounding rod you yourself place some distance away from the building. The standard ground rod for a building is placed along its side and its wires run alongside the electrical wires, picking up the electrical field from the power system.

Find a spot of ground far removed from any electrical equipment, lines, transformers, etc and drive in a ground rod there. Connect your grounding mats and blankets to that ground rod using a shielded wire and check the connection occasionally to make sure it hasn’t been broken.

Sleeping grounded is one of the best things you can do for your health, so I recommend sleeping with a grounding sheet connected in this manner. If you want to go all out and purchase a grounding sheet for the bed, a grounding mat, a grounded pillowcase, and grounding patches (for localized pain relief), as well as learn more about Earthing, then you can purchase the Earthing Starter Kit from Earthing.

I want to be clear that grounding sheets and mats are not required to incorporate earthing into your life, but if an honest examination of your lifestyle reveals that you’re unlikely to spend as much time outside as would be needed for best effect, or you have a mental or physical disability which limits your ability to ground naturally, then earthing products are an excellent way to enjoy all the benefits of earthing from within your home or office. Because earthing is so foundational to health, any money spent on earthing products that actually gets you grounded daily will turn our to be one of if not the best health investments you’ve ever made (alongside the Holistic Gut Health Guide 😉).

Interact with an Electrically Conductive Object

Another way to ground yourself not discussed often is to interact with an electrically conductive object that has a neutral charge. This can be the metal railing outside a building, a metal water pipe, or even something as simple as a chunk of metal.

For example I have small sphere of pure copper than I’ll hold occasionally if I’m inside and on the computer for a longer period of time than normal. Since copper is so conductive, any excess electrical charge that I have built-up will flow to the copper sphere, and then when I put it down, it’ll slowly discharge back to neutral ready for the next time I use it. Something like this is great for localized pain relief, I personally use it most for hand or abdominal pain.

Don’t be Electron Deficient Any Longer

As you can see, earthing doesn’t have to be complicated. Once you have a good fundamental understanding of the biophysics and geophysics involved, which I hope this article provided you with, then you begin to see the simplicity of earthing and how staying grounded throughout the day only requires the slightest lifestyle adjustments.

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References:

1. Ober C, Sinatra S, Martin Z. Earthing. Second Edition. Basic Health Publications, Inc.; 2014.

2. Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. Earthing: health implications of reconnecting the human body to the earth’s surface electrons. Journal of Environmental and Public Health. 2012;2012:1-8.

3. Chevalier, Gaétan et al. “The effect of earthing ( grounding ) on human physiology.” (2005).

4. Chevalier, Gaétan and Stephen T. Sinatra. “Emotional Stress, Heart Rate Variability, Grounding, and Improved Autonomic Tone: Clinical Applications.” (2011).

5. McCraty R. The Energetic Heart. HeartMath Institute; 2003

6. Bevington M. Lunar biological effects and the magnetosphere. Pathophysiology. 2015;22(4):211-222.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

How to Balance Sympathetic and Parasympathetic States

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.

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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.

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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:

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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Posture, Stretching, and Muscle "Jumping"

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

The human body is a highly complex system of organs, muscles, bones, connective tissues, and more all held together and able to express movement through networks of tension that exist within the body. It’s remarkable and a truly beautiful phenomenon when witnessing the graceful movement of a dancer, athlete, or model, and the prerequisite for this is good posture and balance across these tensional pathways. When postural and tension imbalances exist how the body can express movement through space and time is limited and may lead to problems such as acute and/or chronic pain, fatigue, and injuries. To correct postural imbalances bodily tissues that are shorter than optimal must be lengthened, and tissues that are longer than optimal must be tightened. Scar tissues need to be loosened up, certain muscles are best to be developed, and proper spinal alignment is a must. This article is a jumping off point for starting a postural realignment and optimization protocol and some key factors that are useful to know.

The Effect of Stretching on Posture

Stretching is the process of lengthening muscular and connective tissues. Some common and effective methods of stretching are:

• Dynamic Stretching

  • Active Warmups - Priming exercises performed by athletes which incorporate a slight 0-5 second stretch into them are a form of dynamic stretching that are good form warming up and preparing for exercise.

  • Vinyasa Yoga - By flowing from one pose to the next and with each breath reaching a little further into the pose of the moment makes vinyasa yoga a form of dynamic stretching that can be quite demanding but overtime with regular practice results in noticeable flexibility and postural improvements.

• Static Stretching

  • Passive Stretches - Holding a simple stretch for 20-60+ seconds is the easiest way to perform static stretching at a low skill level. It’s good to perform static stretching for the movement patterns that felt stiff after exercising.

  • Yin Yoga - In yin yoga poses are held for 60+ seconds, often for five minutes or greater, and the intention is to breath into tight spaces releasing any tension present in order to sink deeper into the stretch. Compared to hatha yoga, yin yoga stretches musculature more than connective tissues.

  • Hatha Yoga - In hatha yoga poses are held for long lengths of time like in yin yoga though typically the stretches target the flexibility of connective tissues (such as the femoral-hip joint) instead of muscular tissues.

Short dynamic stretches are good for warming up and getting ready for movement or strength training but they do little for fixing postural imbalances as they rarely result in long term flexibility improvements. To make fundamental changes to tensional patterns throughout the body, long deep stretches are best, and doing them consistently a few times a week will result in the greatest velocity of change in flexibility and posture. It is possible to get injured during stretching if pushing past a safe limit, so listening to the body and the ample warnings it provides is very important to reduce risk of injurious damage as much as possible.

When contracted and tight tension lines in the body are opened up and stretched to more optimal positions, a few things occur. First the newly lengthened range of motion (ROM) of that particular posture will be weaker than the limited posture that proceeded it. With a greater ROM newfound possibilities exist, such as new bodily positions, greater potential for muscle hypertrophy, and a higher ceiling on maximal strength potential, but care must be taken at the onset of this new freedom in flexibility to strengthen the body slowly so injury is prevented. If performing strength training while also performing fundamental postural adjustments via stretching, reduce exercise weight significantly and focus instead on movement quality. The central nervous system will require retraining which will take time but the long term rewards are well worth it.

Secondly energy flow throughout the body will be improved. Bioelectric currents that may have become “stuck” in parts of the body will flow better, as will force generated or load placed upon the body. As a quick metaphysics aside, the flow of kundalini chi energy through the bodies bioelectric/meridian/chakra system will be improved and may result in some quite noticeable and striking bodily and mental phenomenon to occur or awaken. It is important to be aware that embarking upon a postural optimization journey will be quite transformative and demands attention and respect.

Third the release of tension in certain parts of the body will bring awareness to other postural dysfunctions that may have been hidden before. For example, the hamstrings limited ability to stretch may have hidden the fact that the lower back was chronically tight, and now with hamstrings looser the muscles and connective tissues of the low back begin to speak up letting you know they require stretching and realignment.

Before turning the discussion towards how strength training can improve posture and also a simple test you can perform to assess the quality of your posture I want to discuss a useful indicator of where and what to stretch via a phenomenon I have labeled “muscle jumping”.

What are Muscle “Jumps”

Old recruitment patterns, tight muscles, and stiff fascia may make certain postures impossible to be done correctly anatomically at specific points in movement patterns, and when those points are reached then an ultra-tightness is experienced in the affected muscles and fascia, and instead of stretching these tissues simple readjust their relative placement within the body, “jumping” to the new placement. Muscle jumping allows movement patterns to take place without interruption at the cost of quick suboptimal postural readjustments at specific points that range from minor to major in scale. The problem with a muscle jump is that it avoids fixing the postural “chokepoint” and instead the tension is redistributed to other parts of the body, where it may accumulate, causing acute or chronic pain and postural imbalances. During strength training muscle jumps are often responsible for the sudden shift in form and improper loading of force on parts of the body that shouldn’t occur.

What is Fascia?

Fascia is a band or sheet of fibrous connective tissue made primarily of collagen that can be found under the skin attaching to, stabilizing, and enclosing muscles and other internal organs.

The collagen fibers that make up fascia are oriented in a wavy pattern parallel to the direction of pull (unless the fascia has been scarred). Fascia is flexible and able to resist unidirectional tension forces which at their limit will stretch the collagen fibers from wavy to straight. Fibroblasts within the fascial tissue produce the collagen fibers.

Whereas ligaments join bone to bone and tendons join muscles to bones, fascia surround muscles and other structures as a sort of net. When it comes to stretching, postural improvement, and strength training fascia plays a very important role.

Muscle jumps are quite common and most people are unaware of their true nature, or even of their existence, but if you pay close attention to how a movement pattern feels you will notice them. A muscle jump might create a small sound or create a feeling of quickly clicking or jumping within the body. Doing slow vinyasa yoga is a great way to feel and identify reoccurring muscle jumps that you have, and once identified further investigating the nature of these postural imbalances is easy. Muscle jumps occurs when a movement is faster than the tissues can optimally move and stretch through the movement, so when a muscle jump is felt reset position to the beginning of the movement pattern it was felt in and slow the movement down dramatically.

For example, standing tall with arms straight overhead sweep the arms downwards on each side making a big circle. Let’s say a muscle jump occurs at the bottom part of that sweep on one side of the body or to one arm. When that happens it’s an indication that the section of the body that jumped was stretching insufficiently to complete the movement in symmetrical perfection. Resetting the circular sweep of the arms but slowing the movement down by 5-10x when approaching the location of the muscle jump will keep the tension on that small overloaded section of muscle and fascia and the tension will now be felt. If done slowly and correctly the jump won’t occur (it may take a few times) and instead a broader zone of tension will be encountered usually in the surrounding area of where the jump occurred but rarely somewhere totally different.

Identifying muscle jumps and resetting them by performing those movements extremely slowly and with great quality will optimize posture quickly. Identifying and stretching muscle jumps is in-between dynamic stretching and static stretching in effect. It helps to improve short term performance but since the stretches are more qualitative that dynamic stretching the changes are more permanent. Tai chi and Qigong are excellent ways of smoothing out these types of fascial imbalances because they focus on slow and deliberate movement patterns.

The phenomenon of muscle jumps allows us to solve another mystery that perplexes many people when it comes to posture and stretching. For example it is common to stretch the hamstrings statically, and at a certain point into the stretch the fascial limit is reached, so a muscle jump occurs and now with tensional lines rearranged in the body, the tension that was once in the hamstrings has moved itself to the foot of the same leg. Or perhaps the neck is now feeling tight, or the hips, etc. Many fascial lines connect to and terminate to the hands, feet, hips, and skull so it is common for tension to be loaded to these regions. The bad news is that when tension is loaded in these zones it can be very painful acutely or chronically. The good news is that tension loaded into the hands, feet, hips, and neck can be worked out and released fairly easily if given proper attention.

Back to the example of the hamstring stretch having created pain and tension in the plantar fascia of the foot, otherwise known as plantar fasciitis, the practitioner at this point should stop the hamstring stretch and chase the tension out by massaging the foot, performing cross-frictional massage, etc. In a minor instance only a few minutes of active therapy may be needed to release the accumulated bundle of tension, in other instances if tension has been constantly fed to a singular location and chronic pain and inflammation has repeatedly accumulated in that area, it may takes weeks or months of consistent therapeutic work there and across the body to remedy the problem.

A quick story to illustrate the point…

Early after graduating college for my job I was walking 5-10 miles a day on concrete and asphalt. My coworker (who also did the same amount of walking) and I both developed plantar fasciitis in both feet. This was very painful and greatly limiting our ability to work and we both wanted for it to go away, but how we approached the situation differed. I was heavily into powerlifting at the time and had been using voodoo floss bands on my knees both as a warmup and as a recovery practice, so I applied the method I had learned and decided to begin wrapping my feet with the voodoo floss bands daily.

Left: latex voodoo floss band. Middle: elastic knee wrap. Right: physiotherapy ball

I mobilized my foot as best I could while it was wrapped under great compressive forces, each wrap cycle lasting about 60-90 seconds in length and I went from one foot right to the next, so wrapping both feet 3 times in that manner took about 10 minutes. I performed this voodoo flossing and foot mobilization 1-2x a day consistently and within 2-3 weeks my plantar fasciitis completely disappeared. In effect I had broken up the scar tissue that had formed and made my foot more flexible. I told my coworker of the protocol and of my success, but unfortunately he ignored my success and decided to instead rely on painkillers for symptom management before eventually opting to get surgery on his feet to relieve the pain, which required incisions and likely causes permanent structural alterations. Ouch.

All the tissues of the body have an ability to remodel themselves and regenerate, and while it may not be easy to fix certain problems, learning how to improve movement and heal the body by utilizing the natural healing mechanisms we’re all gifted with is always a step to be taken before resorting to methods like surgical and pharmaceutical intervention.

The Effect of Strength Training on Posture

In my experience it is more common for constricted and tight muscles and connective tissues to be causing postural problems than it is for loose muscles and connective tissues, but it is possible for this problem to exist. To correct for parts of the body that are too loose and stretched beyond optimal, targeting strength training is one of the best approaches. By performing exercises that constrict muscles and strengthen them, loose muscles can slowly be tightened and brought into optimal postural balance.

For example if the hamstrings are too stretched out which as a result is causing glute and lower back problems (as a result of the hamstrings contributing too little to the stabilization of the hips), performing deadlifting exercises will strengthen the hamstrings and tighten them. An exercise that targets the entire hamstring/glute/lower-back complex like a glute-ham raise would also be highly advantageous in this instance. When beginning from a hyperextended loose state and tightening certain muscles, it’s important to start with very light weight (or ideally just bodyweight) with an emphasis on great form. Once the proper patterning is established the number of reps performed per set and overall volume can be increased, and once this becomes easy then adding greater amounts of resistance via weights follows.

Just like with stretching, this process is not to be rushed in order to avoid any chance of injury, and it may take weeks or months in order to achieve proper functioning and alignment. It’s also very common to find a loose muscle paired with a tight muscle. For maximum effectiveness a posture realignment protocol will have a stretching component and a strength training component. Days of deep stretching and strength training should be separated from each other by sufficient time for recovery to occur, typically 1-2 days.

A Simple Posture Test

The hips and spine are the main structures of the body that determine one’s posture, and a quick way to determine whether postural imbalances exist is to sit cross legged in meditation for 5+ minutes. When sitting in this way with zero movement, forces naturally begin to load downwards through the spine and sits bones, and if posture is good then sitting upright in this manner is fairly effortless. If postural imbalances exist and tension patterns are thrown off as a result then sitting upright in meditation even if keeping completely still will cause the deviant muscles to fatigue which will begin causing discomfort or pain. This can happen in just seconds for some people, especially those who are untrained and out of shape. For others with lesser postural problems it may take 5-15 minutes to begin feeling the effects of inefficiently loading the weight of the body downwards through the spine.

Sitting in meditation is a great way in and of itself to bring balance to the body. Continuing to sit while deeply breathing through the discomfort will help the tension to be released, and every time upright spinal posture begins to deviate or collapse, relengthen the spine as if being pulled gently by a string from the top of the head. Tension can be released upwards through the neck and head in this manner while also strengthening the deep musculature of the spine. I highly recommend keeping a daily 10-20+ minute meditation practice as a core component of a postural optimization protocol.

Dietary Considerations for Postural Realignment

There are just a few notable things to mention as it relates to diet when undergoing a stretching and postural realignment protocol:

• Drink plenty of water in order to keep all the tissues of the body well hydrated and therefore well lubricated.

• Consume foods high in the amino acid glycine (a major component of collagen), or consume collagen directly.

  • Foods high in glycine: Pulses (lentils, beans, chickpeas, peas), Nuts & Seeds (pumpkin, sunflower, almond), Vegetables (spinach, cabbage, asparagus, watercress, seaweed, spirulina), Fruits (bananas, apricots, oranges, avocado), Animal Products (bone broth, poultry skin, seafood, connective tissues, egg whites), Dairy (cheese, greek yoghurt, cottage cheese)

• Reduce intake of added sugars and highly processed foods in order to limit inflammation throughout the body.

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For a more comprehensive discussion on the topic of connective tissues and how to repair and regrow them, please read my guide:

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

The Best Nootropic Coffee

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!

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.

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.

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.

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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.

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

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References:

1. Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.

2. Latif R. Health benefits of cocoa: Current Opinion in Clinical Nutrition and Metabolic Care. 2013;16(6):669-674.

3. 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.

4. Shashkina MYa, Shashkin PN, Sergeev AV. Chemical and medicobiological properties of chaga (Review). Pharm Chem J. 2006;40(10):560-568.

5. 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.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

Heal Adrenal Fatigue

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):

1. Mild hypocortisolism (low cortisol)

2. Attenuated diurnal variation of cortisol (less cortisol variation)

3. Blunted HPA axis responsiveness

4. 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

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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

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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

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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

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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:

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:

1. 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

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Recovery

What are Hypnagogic Naps?

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

Hypnagogic naps are a prime example of the power of theta brainwaves.

A hypnagogic nap is one where you fall asleep and then through some loud stimulation immediately wake back up.

The classic method is to fall asleep in a chair with a steel ball in one hand and a wide metal pan placed below it. When the transition from wakefulness to stage 1 sleep occurs, the hand relaxes and the ball hits the pan, making a loud sound which wakes the user up.

The red dashed line at about the five minute mark is when a hypnagogic nap occurs. Hypnagogic naps provide a jolt of energy but the amount is insufficient if actual rest is needed. Hypnagogic naps are best performed as part of an experiment and exploration into the many states of consciousness.

Creatives such as Edgar Allan Poe and Salvador Dali used hypnagogic naps in their creative pursuits.

Transition from sleep into wakefulness is known as hypnopompic. Hypnagogic and hypnopompic are transitional "threshold consciousness" phases where hallucinations, lucid thought, sparks of genius, and lucid dreaming can occur.

Using binaural beats can make achieving a hypnagogic nap easier. Theta 4-8 Hz brainwaves are most dominant during a wake to sleep transition, so playing 5.55 Hz binaural beats primes brainwaves of that frequency. Use the video below for short hypnagogic naps or for longer theta binaural beat brainwave therapy.

How to Perform a Hypnagogic Nap

Below are the instructions on how to setup a hynagogic nap via the classic method (ball in hand).

1. Take a comfortable seated position and lay your arms over the top of the armrests. In one hand, place a heavy object like a stone or a metal ball. Turn on binaural beats if using. 42 Hz binaural beats is recommended instead of the 5.55 Hz track if trying to achieve lucid states and generate radical ideas.

2. Relax, close your eyes, and begin taking long deep breaths.

3. Sink deeper into relaxation by focusing on the breath and the thoughtlessness beyond. Deeper….deeper…

4. POW! The ball has dropped and you’re back!

Another easier way to perform a hynagogic nap is to set a timer for 15 minutes. Though you might not wakeup at the instant you transition to sleep, if a timer is set for 10-15 minutes before dozing off, it’ll start ringing while you’re still in stage 1 of sleep, providing the same benefits as the classic method. I prefer using a 15 minute timer because I find holding onto an object stops me from being able to fall asleep easily.

Entering into the nap calm and rested and a hypnagogic nap cycle takes about 5-10 minutes in total. If agitated and not at ease it can take 10+ minutes to eventually relax enough to then transition to sleep.

The best time to perform hypnagogic naps is on a quiet day free of stress. Mid-afternoon is a good time as there is a natural drowsy lull that sometimes occurs yet wakefulness is still dominant.

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The Importance of Sleep

Sleeping is incredibly important for best mental health, lifespan, health, injury…every system in the body suffers if sleep is compromised. Hynagogic naps are one way to quickly rest and boost energy levels but they are not a replacement for regular deep sleep. Everything can be going great but if sleep has been poor then it needs to be the primary wellness focus.

Caffeine Usage and Tolerance Reset 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.

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.

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.

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.

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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

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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:

1. Smith A. Effects of caffeine on human behavior. Food and Chemical Toxicology. 2002;40(9):1243-1255. 10.1016/S0278-6915(02)00096-0

2. 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

3. 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

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Performance

Calisthenics, Weight Training, and Isometrics for Physical Development

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

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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.

How Athletes Benefit from Cannabinoids

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

Cannabis and its cannabinoids like cannabidiol (CBD) and tetrahydrocannabidiol (THC) have been used for thousands of years recreationally, medicinally, and spiritually. Cannabinoids exert effects on the endocannabinoid system in the body, which changes conscious experience, enhances the mind-muscle connection, increases heart rate while reducing blood pressure, and downregulates pain receptors. Used responsibly, the combined physiological and psychological effects of cannabis make it an effective plant medicine which can be used for a variety of wellness purposes. For athletes, cannabinoids can be used to heal from injury faster, reduce pain, modulate satiety, and increase athletic performance.

Athletes benefit from CBD and THC in a variety of ways. CBD and THC are anti-inflammatory compounds that activate the endocannabinoid system, a bioelectric pathway which runs parallel with the nervous system throughout the body. Because of this unique pathway cannabinoids deliver anti-inflammatory and pain relieving effects to locations difficult to reach with other herbs or modern drugs. The anti-inflammatory and pain reducing effects of cannabis can be applied locally via creams and oils, or full body effects are possible with the use of tinctures, edibles, or dry vaporization. With the right dosing, combining local and full body application of cannabinoids has powerful therapeutic effects.

Table of Contents:

1. Use Cannabis to Heal from Injury

2. Use Cannabis to Increase Athletic Performance

3. Use Cannabis to Heal the Digestive System

4. Use Cannabis to Rest Better

5. How to Use Cannabis

6. Choosing the Right Cannabis

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Use Cannabis to Heal from Injury

The anti-inflammatory and pain reducing effects of cannabis is most useful for athletes when an injury is sustained. Cannabinoids help the body to heal better, and by reducing pain, restorative healing methods like muscle and joint flossing which regrow joint cartilage can be performed with less discomfort. Pain is the body’s way of bringing conscious attention to a problem that needs addressing, and in this manner it is helpful biofeedback as to what the problem is and how to fix it. When a muscle or joint injury is sustained, the fastest way to heal the affected area is to utilize a multi-faceted approach by eating an anti-inflammatory diet, utilizing heat therapy (via a sauna, bath, or heat wrap), and begin mobilizing the effected area slowly and safely. Mobilization is especially important as it increases blood flow to the site of injury, improves proper movement patterns (best done with the help of a professional), and broadens range of motion.

The degree of mobilization possible depends on the level of injury. Only a small amount of mobilization may be possible depending on the severity of the injury, for example just wiggling the toes after rolling an ankle may be all that is safely possible to start. Mobilization of an injured area done just to the edge of pain progressively and consistently will speed up the healing process and strengthen the weakened tissues. Utilizing cannabinoids, athletes can reduce pain signals to more appropriate levels while performing mobilization exercises and stretches, reducing stress and fatigue which increases the rate of healing. For optimal athletic performance, injury is to be avoided at all cost, and if an injury is sustained, then healing the injury as fast and completely as possible in order to get back to training and competition is of the utmost priority. Cannabis use can help prevent injury and if injury does occur, cannabis can speed up the healing process.

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Use Cannabis to Increase Athletic Performance

Because of how cannabinoids are transported and used throughout the body, cannabinoids increase the ability to perceive hyper-localized muscular contractions and proper movement patterns. For bodybuilders, being able to feel a muscle is known as the mind-muscle connection, and bodybuilders utilize enhanced muscular sensory awareness to better target certain muscle groups for selective growth to achieve better aesthetic symmetry. For athletes in other sports, the mind-muscle connection can be used to better connect with movement patterns important for that sport. This could be a golf swing or the throw of a ball. Proper mechanics will improve power output while reducing energy usage by increasing movement efficiency. Because cannabis enhances kinesthetic awareness, it can be used to better feel and therefore learn higher quality movement patterns.

Cannabis for many people also improves endurance. Lower blood pressure and a faster heart rate increases time to exhaustion and can allow an athlete to push beyond limits normally encountered. Another reason cannabis can increase endurance is due to its psychoactive properties. Cannabis high in THC changes brainwave patterns to make it easier to enter into a flow state. It is being able to enter into a flow state that separates the best athletes from their peers who may become distracted or anxious in the same situation. Cannabis can help an athlete learn how to enter into a flow state easier and how to maintain it for longer, and with practice this can be done naturally without the use of cannabis.

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Use Cannabis to Heal the Digestive System

Due to the stress of training and competition, and the need for ample fuel, it is common for athletes to suffer from gut problems like leaky gut, irritable bowel syndrome (IBS), and food intolerances. Gut health problems are especially prevalent among weightlifters. Gut inflammation is one of the primary symptoms of a dis-eased gut, and the anti-inflammatory effects of cannabis can be used to ease gut inflammation. The digestive system is a high blood flow group of organs, and when dry-vaporized or consumed via a tincture or an edible, cannabinoids exert some of their anti-inflammatory effects on the digestive system directly before circulating throughout the rest of the body. Oils and creams can also be applied to the skin of the stomach and navel area. Cannabis usage calms an inflamed gut and eases stress on the digestive system, allowing food to digest more regularly and completely. If suffering from gut health problems, combining cannabis and the FoodFast Method is an effective way to heal the gut and begin digesting food better, thereby improving overall wellness and athletic performance.

Cannabis can also be used to modulate appetite. For some athletes, eating more food may aid in building muscle and increasing strength, while for other athletes reducing appetite may help with cutting body fat and leaning out. Many people report an increase in hunger when using cannabis high in THC, though individual effect will vary. For cutting calories, the cannabinoid tetrahydrocannabivarin (THCV) is an effective appetite suppressant, reducing hunger and increasing satiety. THCV is a rare cannabinoid found only in certain strains of cannabis, Durban Poison being the most common high THCV strain, containing up to 1% or more of the unique appetite-suppressing cannabinoid.

In the context of athletic performance where layering on small 1-3% performance increases can make the difference between first and last place, athletes who use cannabis to take more direct control over their gut health and appetite are afforded an extra edge.

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Use Cannabis to Rest Better

Equally as important as training is resting. Without adequate rest and recovery, adaptations to the training stimulus will be impaired and more effort will have been expended for less effect than possible. If a training session was too stressful on the body, or an injury occurs, cannabinoids can be used to help the body self-regulate down into a less stressful parasympathetic state. While in a parasympathetic state the body rests and digests, assimilating new nutrients into the connective structures of the body, healing inflamed tissues, and performing cellular autophagy. When in a parasympathetic state long enough, cortisol lowers to healthy baselines which is necessary for proper hormone health and to avoid adrenal fatigue, a problem common to athletes who push themselves to the edge.

High CBD to THC cannabis strains or products promote relaxation and calm the body and mind down. For many people cannabis improves their sleep dramatically, and this is the most important parasympathetic state the body enters into on a daily basis. Improving sleep is the best way to enhance recovery and therefore one of the best ways to improve athletic performance. Tinctures, edibles, and topicals are the best way to use cannabis to enhance rest and recovery.

Note - Peak athletic performance can disrupt hormone health heavily, and any way an athlete can maintain a healthy hormonal system using safe practices is to be encouraged. Cannabis usage can lower testosterone levels if used in excess.

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How to Use Cannabis

There are many different ways to use cannabinoids and they all have differences in effect. Oral consumption will be the broadest in effect, have the longest duration, but will take up to an hour to begin feeling relief. When consuming cannabis orally it is very important to dose properly, as too many cannabinoids ingested especially of the THC variety can be very potent in their psychoactive effects. It is best to start with a small dosage (1-5 mg) and if zero to little effect is felt, consume more only after an hour or more has passed. Individual tolerance will determine how many milligrams of CBD and/or THC are required for medicinal effect, so start small until you know your individual limits.

Dry vaporization of cannabis flower provides instant relief and has a moderate body effect, though more condensed in the torso and head as the cannabinoids are absorbed into the bloodstream by the lungs. With dry vaporization the effect is shorter in duration than with oral consumption and therefore more easily dosed. I use and recommend dry vaporizers from Healthy Rips.

Healthy Rips sells many different handheld dry vaporizers which are very efficient in volatilizing cannabinoids, and all of their vaporizers are fairly priced. My personal favorite vaporizer is the Fury Edge. The smaller Fury 2 is also a nice product and more affordable.

Fury Edge features:

• 2300 mAh Battery, adjustable session timer between 3-7 minutes

• Temperature range of 280°- 430°F

• Chamber capacity 0.175g to 0.205g

Cannabis lotions and creams are absorbed transdermally and can provide localized relief. it can take up to thirty minutes to begin feeling the effects though the onset is usually rapid. CBD creams are fairly common and inexpensive, and while there are cannabis creams, lotions, and oils that contain THC, they can be hard to dose properly and are expensive. When combining cannabis topicals with other methods of consumption, it is my recommendation to only use CBD topicals in order to avoid dosing too much THC. CBD is the cannabinoid most responsible for pain and inflammation relief, and for this reason CBD topicals can be very helpful for any athlete looking to enhance performance via the reasons listed above.

Note - Smoking of flower is to be avoided as smoke contains many carcinogens and temperatures above combustion destroy cannabinoids. Oral consumption, topical application, and dry vaporization are healthier options for using cannabis and preserve more cannabinoids in the process.

The wellness effects of cannabis are best felt when a small amount of THC is used alongside CBD, and to minimize the psychoactive effects of cannabis and for best therapeutic effect, a ratio of 1:1 to 4:1 is ideal (CBD:THC).

The most powerful way to use cannabis is to combine them all for localized and full body effect. Depending on the dosage the effect can be quite strong so be well prepared with a place you can stretch and rest with no looming responsibilities and use your best judgement. The amounts given are generalized and should be adjusted according to your individual tolerance and body type.

Full Body Cannabis Healing and Pain Relief Protocol:

1. Ingest a 5mg CBD or 1:1 tincture edible.

2. Thirty minutes later apply 100% CBD cream to any painful or injured trouble areas as well as on the bottom of the feet and along the spine (areas of high nerve density). Any remainder on the hands rub in.

3. Thirty minutes after topical application dry vaporize CBD and/or THC flower as much as necessary for medical relief and relaxation. Dry vaporizing 0.1 - 0.2 grams is typically enough when combined with the edible and creams.

Note - This cannabis protocol is made more effective when combined with grounding. Grounding is a method of resetting the charge of your bioelectrical system to that of the Earth, which has healing and anti-inflammatory effects.

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Choosing the Right Cannabis

When choosing cannabis flower or a product to use, you must consider the energetics the plant experienced during its growth. Was the cannabis grown indoors or outdoors? With pesticides or without pesticides. Were fertilizers used? Was the plant told it was loved? The life a cannabis plant experienced influences the effect the cannabis will have on your body. This is true with all foods and substances, and for a plant with mild psychedelic properties like cannabis, these considerations are especially important. Cannabis grown biodynamically is the best option, with the second best option being organically grown cannabis. When buying cannabis flower or products confirm that zero pesticides were used as pesticide residue if ingested or vaporized can be dangerous.

Cannabis is an incredible plant medicine which has many wellness uses for regular people and athletes alike. Please use cannabis responsibly and not until brain structure is fully developed (>25 years old). Please consult with a holistic wellness practitioner before using cannabis.

Share your experiences using cannabis for rest, healing, or athletic endeavors in the comments below.

Disclosure: Healthy Rips affiliate links are in this article, from which I receive a commission. The purchase price remains the same if you use the affiliate link, and the commission is used to grow Wild Free Organic. Thanks for your support.

Bioelectric Field of the Heart and Resonant Electromagnetism

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?

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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.

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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).

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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.

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References:

1. 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.

Gut Health for Strength Training

To Grow, you need to Eat

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

More calories need to be consumed than expended to increase lean body mass and muscle. Physical strength can increase slowly when metabolism is in homeostasis, and to gain strength at a faster rate eating 500 more calories daily will grow useful lean body mass.

So after deciding to make strength training a primary endeavor for health, it’s a known requirement to eat 250 - 500 calories per day in surplus. This additional load of food requires greater work from the gastrointestinal system, and therefore more gut stress is likely to be experienced.

The equation for increasing strength and building muscle by increasing dietary consumption is further complicated by how well food is digested.

• All food eaten is processed perfectly efficiently (100% nutrients captured)

• Food processed with occasional waste (25% not captured)

• Food processed with constantly inefficiency (50%)

• Food processed poorly (75%)

• Zero useful processing (diarrhea) or intake of calories (fasting).

If food isn’t being digested efficiently, then even if calories are consumed in excess for building muscle and strength, those calories and nutrients won’t be utilized by the body and stagnation will occur. It’s rare to be at 100% perfect food absorption or zero food absorption, and most people because of their gut health are somewhat wasteful and inefficient at absorbing everything they eat.

When the goal is to building muscle and strength, and digestion inefficiency is an unknown, then it becomes very difficult to calibrate how much extra food must be eaten to be absorbing the nutrients needed in slight excess for healthy lean body mass to be added. On top of that, if digestion is inefficient and therefore the 250-500 extra calories aren’t absorbed as desired, then if even more food is eaten in order to offset digestive inefficiency, then digestive inefficiency usually will increase even more. It’s a blurry line that makes the whole situation complicated, and it’s for this reason that having good gut health is a prerequisite for any proper strength training cycle to be successful.

Ectomorphs or hardgainers, people who struggle to gain weight yet eat a lot of food, most typically blame their lack of results on an extremely fast metabolism, and there is some truth to that, but the bigger causal factor is usually poor gut health or exaggerated food intake.

Tip - Healing the gut often will heal adrenal fatigue

How to Heal the Digestive System

The first and most important goal with wellness is to be healthy. If you’re very weak to the point of detriment, then strength training improves overall wellness.

When sticking to the goal of maximum wellness and understanding the dynamics of eating on overall anabolism it becomes clear why healing the gut is the first step in pursuing any muscle building endeavors. Once the gut is healthy and processing food consistently at above a 90% efficiency, then a serious strength training routine can be started.

Exercise is acutely stressful on the body, and it is this stress that helps stimulate the body to adapt by growing muscle and getting stronger. Exercise stress also stresses the digestive system, as exercises places a lot of force onto the muscles and tissues of the core. If the digestive system is already functioning poorly and high-intensity exercise is placed on the body, gut health decreases even further and the systemic inflammatory load is to great for adequate recovery to occur.

With a healthy and well-functioning digestive system, systemic inflammation that exercise transiently creates is resisted and nullified with normal rest and recovery. Turmeric and curcumin supplements, cannabis (CBD/THC), and piperine (derived from black pepper), all have anti-inflammatory properties that target the digestive system can also help lessen the impact of exercise stress on the gut. In addition to those useful herbs and supplements, there are a few main factors at play that determine gut health. In a loose order of importance:

• The state of the microbiome (diseased or symbiotic)

• Food eating behaviors

• Eating food allergens (creates massive inflammation)

• Food state of matter (unprocessed to super processed)

• Diversity of foods eaten (eat all the colors!)

• Macronutrient ratios

  • Too many added sugars are bad

  • Not enough fiber is bad

  • Low fat and low protein diets are suboptimal for most

• Dietary consistency (are consistent nutrients being eaten weekly?)

All these factors are important for gut heath, and if they are all not in order or functioning for an individual’s biologic needs, then there is a weakness in the diet, digestive system, and metabolism that ultimately needs to be resolved.

If more than 1 or 2 of these requirements for a well-functioning digestive system are out of balance, then it will take time, willpower, and strategy to restore gut health to optimal. Fixing one or two issues at a time in order of importance until all issues have been dealt with is the best way to proceed.

Through my own personal 10 year experience in healing my gut from a state of disease to function, I have learned how to do this, and I have written about gut health as a result.

Once the digestive system is healthy, chronic inflammation from the gut is reduced to normal levels (the normal rigors of digestion), allowing the immune and hormone systems to properly function once again. At this point the body is well primed for a strength-training program can be followed for many months or possibly years with the goal of increasing lean body mass and strength.

I have written a six month strength training routine for people who are ready to begin strength training to follow. Month one starts with full body workouts and then progresses in complexity from there. Growth enhancing methods like the Cistanche Cholesterol Protocol can also then be cycled on and off at maximum effect.

Gut Health for Strength Training

It’s important to exercise, from activities such as walking, hiking, and gardening to more vigorous activity such as lifting weights at a gym. If the digestive system is poorly functioning and the microbiome isn’t improving digestion, then stressing the body further with excessive ego-driven exercise will be a huge wellness setback. It is not recommended to completely stop exercising, but the frequency, volume, and intensity of exercise should be reduced to a beneficial baseload that allows the body to heal from other hurts.

If you are an intermediate to advanced trainee, then shifting gears to healing the gut for the long-term benefits can result in a loss of some muscle and strength in the short-term. Once the digestive system is healed and properly functioning though, when strength-training frequency and intensity is increased again, muscle memory kicks in quickly and strength and muscle quickly return. With a healthy digestive system, new muscle and central nervous system adaptations can be built at maximum efficiency and in the shortest amount of time.

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Ready to Heal Your Gut?

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Holistic Gut Health Guide eBook

Sale Price:$12.95 Original Price:$18.95

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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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.

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Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

Health Benefits Of 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.

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References:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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)

7. Milbury PE, Cao G, Prior RL, Blumberg J. Bioavailablility of elderberry anthocyanins. Mech Ageing Dev. 2002;123(8):997-1006.

8. Suzuki T, Hara H. Role of flavonoids in intestinal tight junction regulation. J Nutr Biochem. 2011;22(5):401-8.

9. 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.

10. 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.

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