Wellness

Body + Mind + Energy + Emotion

When the elements of life are in balance, wellness happens naturally. It is normal to have an affinity towards some but not all of the elements of wellness. Wild Free Organic is here to guide you on your journey towards a balanced healthy lifestyle and provide new paths of exploration.

Dairy vs Plant Protein

Protein is an important macronutrient, used throughout the body. Protein supplements are one option for increasing protein intake, with diary and plant proteins both being commonly available. Dairy and plant proteins both have their pro and cons; let's discuss!

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

There are many different types of protein found in nature, but for protein supplements the divide begins at whether the protein is animal or plant based. A protein molecule is made from a long chain of amino acids, and each type of protein has a unique sequence of amino acids. Therefore, the protein chains found in broccoli differ from those found in eggs. As science had discovered the different types of protein, we have started to learn the chemical differences between different types of plant and animal proteins and how they affect the body differently. Proteins differ in their effects on muscle protein synthesis, level of satiety, and immune system response.

For both athletes looking to improve their performance or regular folks trying to look better and live healthier, protein is an important macronutrient to understand and to know how to utilize. The general recommendation for protein intake is 2 grams/kg body-weight, or 1 gram/lb. For a 70 kg (155 lb) individual, that means they should aim to consume 140-155 grams of protein daily for optimal body composition and maximum wellness benefits.

Dairy vs Plant Protein Shakes on scales in a kitchen

It can be difficult to achieve that target consistently solely from whole and unprocessed foods, especially if you follow a lower protein vegetarian or vegan diet, and protein supplements like shakes and bars can help you meet your daily protein goals. For decades the only protein supplements were dairy based, specifically casein and whey protein, but now plant proteins are more and more popular. Uncommonly used supplemental protein sources like beef and egg proteins will not be discussed. Below we examine the pros and cons of dairy and plant-based proteins so you can understand how to best use either protein source when appropriate.

Dairy Proteins

Dairy-based proteins, typically derived from cows milk, can be separated into casein and whey proteins. Before whey and casein are separated, they are known as "milk protein", and that's the type of protein Orgain uses in their Grass-Fed Clean Protein Shake (as pictured).

PROS:

Milk proteins are extremely bioavailable (1), easily absorbed from food sources and then efficiently incorporated into the proteins of an organism's body.
Milk proteins contain abundant Branched-Chain Amino Acids (BCAA's) (2), the main amino acids responsible for stimulating an increase in muscle protein synthesis (MPS). With all other factors equal, more MPS, more muscle!
Milk proteins are widely available! Due to the size of the dairy industry, milk, casein, and whey protein can all be had at a relatively inexpensive cost, with different levels of quality from concentrates to hydrolysates all having different price points.

CONS:

Any food can be allergenic, but dairy-based foods are the most common food allergy (3), and should be strictly avoided if you have a dairy allergy. Likewise, those with a lactose intolerance should steer clear, even from products from like whey isolate which contain virtually zero lactose.
Dairy protein products are derived from animals and for vegans and vegetarians looking to reduce their animal product consumption, plant proteins are a lower impact alternatives.

Plant Proteins

Plant-based proteins, once a niche product, have dramatically increased in popularity recently. Soy protein, once the plant protein of choice, has recently taken the backseat to newer options such as pea, pumpkin seed, and hemp proteins. The Vega protein drink pictured contains those three plant-based proteins.

PROS:

Plant proteins are not commonly allergic, with soy protein being the exception (4), and in my experience, it's harder to develop an intolerance to plant-based proteins. For those with sensitive guts and damaged intestinal tight junctions, plant proteins are a better choice until gut health is restored.
While plant proteins typically contain less protein per gram of product, they also contain more fiber! As it has been shown, fiber is one of the most important variables which determines the satiation value of a food (5), and a plant-based protein drink will stave off hunger longer than a dairy alternative.
Vegan friendly!

CONS:

Plant proteins, due to their structural makeup, don't have as pleasing of a texture or taste as dairy derived proteins, and often protein manufacturers add extra sugar, emulsifiers, and stabilizers to plant protein products to make them more palatable.
Plant proteins aren't as efficiently absorbed as dairy protein, having lower biological values. This means that you'll need to consume more plant protein than dairy protein to ensure you receive an adequate amount of protein for your desired goals.

Protein Recommendations

To simplify, there are two reasons you would consider buying a protein powder or drink.

Your goal is to build muscle and improve body composition as quickly and efficiently as possible.
Your want to improve protein intake for overall health and wellness inspirations.

If your goal is #1, and you are not lactose intolerant, then a hydrolyzed whey protein will be the best protein supplement for your goals. Whey hydrolysate empties out of the stomach faster, is absorbed faster, increases muscle protein synthesis the most, and creates the biggest insulin response. Hydrolyzed whey protein is the most anabolic form for protein known. Whey hydrolysate should not be used by those with blood sugar problems.

If your goal is #2, then a plant-based protein is recommended. Soy protein is not recommended because it is allergenic, contains high levels of phytoestrogens, and doesn’t stimulate muscle protein synthesis well. Pea, pumpkin, and hemp seed proteins are recommended instead. These proteins, used individually or together act as a complete protein source, digest easily, stimulate muscle protein synthesis, and come paired with plant fiber.

The best protein source though is from whole unprocessed foods. Protein supplements are a means to an end, not the end destination. Protein drinks should not be your main source of protein. Having a protein drink occasionally is OKAY, but consistent protein drink use is overall more less healthy than eating whole nutritious foods.

References:

Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30.
Rafiq S, Huma N, Pasha I, Sameen A, Mukhtar O, Khan MI. Chemical Composition, Nitrogen Fractions and Amino Acids Profile of Milk from Different Animal Species. Asian-australas J Anim Sci. 2016;29(7):1022-8.
Milk Allergy Vs. Lactose Intolerance. Food Allergy and Research Education.
Soy Allergy. Food Allergy and Research Education.
J. Slavin, and H. Green. Dietary fibre and satiety. British Nutrition Foundation.

Stefan Burns 1/27/19 Stefan Burns 1/27/19

Boron supplementation

Boron is a trace element which is essential for plant and animal biology. Boron has an important role in the production of hormones like testosterone, boron is vital for bone health and aids in wound healing, and getting adequate boron is key for good mental health and cognition. As the second most common soil micronutrient deficiency, the food chain is highly deficient in this vital micronutrient

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

Boron is the fifth element of the periodic table, and trace amounts can be found in the Earth’s crust. Though boron is a trace element, it is critical for a variety of plant and animal metabolic processes. In fact, boron deficiency in plants is a major concern for farmers, being the second most common micronutrient deficiency (1). With boron micronutrient deficiency common in crops, it’s likely that most people are likewise deficient in boron, and that’s a cause for concern.

A quick summary of boron’s effects on health can be best described as Wolverine’s superpowers! Boron improves wound healing, builds stronger bones, balances hormone production, strengthens the immune system, and more.

Before we cover all of boron’s amazing health benefits, lets first understand the interactions of vitamin D, magnesium, and testosterone, and how boron has major positive effects on these three systems.

Vitamin D, Magnesium, and Testosterone

For the general populace, vitamin D and magnesium are the first and second most common micronutrient deficiencies. It has been estimated that as many as 1 billion people around the world are vitamin D deficient (2). A vitamin D deficiency has many negative effects on health such as a weakened immune system, poor energy metabolism and fatigue, increased chance of mental health issues like depression and anxiety, muscular pain, loss of bone mass and strength, dysfunctional hormone production, hair loss, and more.

Insufficient magnesium is the second most common micronutrient deficiency, and the possible symptoms are likewise unpleasant, ranging from high blood pressure and asthma to mental disorders and weak bones. Against this nutrient deficiency backdrop, testosterone levels have been decreasing in men for decades (3, 4) due to a variety of factors such as the use of plastics, overuse of antibiotics, and artificial hormones. Vitamin D and magnesium are micronutrients critical for proper hormone health for men and women. The altering of androgenic hormones like testosterone on a population level mean that large swathes of men are experiencing the side effects of low testosterone which include loss of muscle and bone mass, crippling fatigue, severe mood changes, a greatly diminished sex drive, and increased body fat (5).

It has been clearly demonstrated that when vitamin D, magnesium, and testosterone levels are out of balance serious health problems arise. Luckily it has been found that supplementing with mere milligrams of boron everyday greatly improves vitamin D and magnesium absorption.

Does Boron Increase Testosterone?

Because boron aids in the absorption of vitamin D and magnesium, both micronutrients being very important for the functions of the hormonal system.

For young healthy men, boron supplementation has conflicting results on its ability to raise testosterone levels. In one study with young male bodybuilders, though boron supplementation raised plasma boron values, no significant effect was observed on testosterone as compared to the boron-free control group (6). The group using boron did see their total testosterone level increase to a greater degree than the control group, but the increase wasn’t to significance, likely due to the small sample size. An interesting observation from this study is that by the end of the 7 week training protocol the bodybuilders went through for the study, the boron-free control group had significantly lower levels of boron in their plasma that they started with. Both the boron supplementation group and the control increased their lean body mass, total testosterone, and free testosterone, and it’s conceivable that the study duration was not long enough to observe the beneficial effects of boron on testosterone, and that the control group was able to achieve similar results as the boron supplemented group because they made use of the boron already in their body, depleting their reservoirs right as the study ended. If the study was lengthened, it’s possible that different results regarding boron supplementation for testosterone levels would have been observed.

With another study, eight healthy men who supplemented with 6 mg/day of boron for a week increased their free testosterone levels by 28% from 11.83 pg/mL to 15.18 pg/mL, and their estradiol (E2) decreased 61% from 42.33 pg/mL to 25.81 pg/mL (7). In a different study on eight men, 10 mg of boron per day supplemented for four weeks increased E2 levels from 51.9 to 73.9 pmol/L, and total testosterone levels increased from 17.4 to 19.4 nmol/L (8). It is unclear why estradiol levels decreased overall in the subjects in one study and increased overall in the other.

One explanation for boron’s changing effects on hormones is that boron is a hormonal adaptogen, balancing hormone levels for optimal wellness. There are so many factors that influence the hormonal system, from stress to micronutrient levels throughout the body, that it is difficult to determine boron’s effect on testosterone levels in men even with a study designed to observe just that.

Considering the extremely low cost and ease of boron supplementation (details below), for anyone interested in boosting testosterone levels I recommend supplementing with 6-10 mg boron daily for 1-2 months while also taking careful observations of libido and general well-being. Basic testosterone tests can also be schedule at the beginning and end of the personal experiment for the most conclusive results. Individual results will vary, and it’s also individual results that matter. Beyond testosterone, having adequate boron levels has many other health benefits.

Boron Health Benefits

Summarized from the research paper Nothing Boring About Boron by Lara Pizzorno, boron has been proven to be an important trace mineral for the following known reasons (9):

Boron is essential for the growth and maintenance of bone

Boron was found to reduce calcium excretion in boron deficient post-menopausal women by 44%. Also at play was magnesium, and when magnesium levels were adequate, women lost 22 mg/day of calcium, while those low in magnesium lost 52 mg/day (10).
In vitamin-D deficient animals (chicks and rats), boron supplementation helped stimulate bone growth (11).

Boron greatly improves wound healing

One study found that when a 3% boric acid solution was applied to deep wounds, the time required in intensive care was reduced by two-thirds, 20 versus 55 days (12). For the 12 patients applied the boric acid solution, this collectively resulted in approximately $350,000 1990 USD in reduced medical expenses.
The mechanisms responsible for this dramatic improvement in wound healing was further investigated, and it was found that boron has direct actions on specific enzymes found in fibroblasts (13). Fibroblasts are the most common cells found in animal connective tissue, responsible for synthesizing the connective tissues extracellular matrix and collagen. If you have bad joints, boron supplementation can be paired with a connective tissue regrowth protocol to help speed up the healing process.

Boron beneficially improves hormone levels in post-menopausal women

In a study on post-menopausal women, boron supplementation of 3mg/day in the magnesium deficient group almost doubled serum estradiol levels, increasing E2 from an average of 21.1 pg/mL to 41.4 pg/mL, and testosterone nearly tripled, rising from an average of 0.31 ng/mL to 0.83 ng/mL. For the magnesium adequate group, E2 rose from an average of 15.5 pg/mL to 38.0 pg/mL, and testosterone increased from 0.38 ng/mL to 0.65 ng/mL (10).

Boron greatly improves Vitamin D status, the most common micronutrient deficiency

In a clinical trial, five men and ten women were placed on a low-boron diet (regular western diet, also marginal in magnesium and copper) for 63 days. Afterwards, 3 mg of boron was supplemented per day for 49 days. Vitamin D levels increased from an average of 44.9 nM after boron deprivation to 62.4 nM after the 49 days of boron repletion, a 39% increase (14).
During the winter months, 13 middle-aged individuals predetermined to be extremely vitamin D deficient (serum vitamin D3 < 12 ng/mL), were given 6mg of boron per day for 60 days. The study took place beginning in October and concluded by January, a seasonal time period when vitamin-D status would be expected to worsen due to reduced daylight hours. After 60 days of boron supplementation, vitamin D3 levels rose by an average of 20% even during reducing sunlight conditions, which is phenomenal (15).
Boron increases vitamin D levels by suppressing the activity of 24-hydroxylase, the microsomal enzyme primarily responsible for the catabolism (breakdown) of vitamin D. The suppression of this enzyme increases the half-life of vitamin D in serum, therefore increasing vitamin D levels overall (15).

Boron is cancer protective and reduces the adverse effects of chemotherapy

On a broad scale, boron-rich diets (from regions where the soil and water are rich in boron) correlate with lower risks of several types of cancer, including breast, cervical, prostate, and lung cancers. Boron-containing compounds have a roll in a variety of fundamental cellular mechanisms, negatively effecting the reproduction and physiology of cancer cells (16).
In one study, men whose diets supplied more than 1.8 mg of boron per day lowered the risk of prostate cancer by 52% lower compared to men whose dietary boron intake was 0.9 mg per day or less (17).
In one ten year study on post-menopausal women, those who were not on hormone replacement therapy (HRT) and had a boron intake of 0.77 mg or less per day had a 95% increased odds of developing lung cancer compared to women on HRT who had a dietary intake of 1.25 mg of boron per day (18).
One of boron’s main anti-cancer mechanistic effects is a result of how boron directly interacts with cancer cells. With a boron rich diet (3-10 mg), sugar-borate esters transport borate in greater quantities inside cells, increasing the intracellular concentration of borate. High intracellular borate concentrations keep cancerous growth in check and stimulate apoptosis (cellular death). In normal cells not yet ready to undergo apoptosis, the borate is easily exported. Cancer cells however commonly over-express sugar transporters as a way of fueling their growth, and are less effective at reducing intracellular levels of borate. As a result, a boron-rich diet exerts a protect anti-cancer effect, sparing healthy cells but killing cancer cells (19).

Adequate boron levels in the body contributes to stronger bones, faster wound healing, higher vitamin D and testosterone levels, and is cancer protective.

In addition to the more well known effects above, boron has also been shown to have the following beneficial effects:

Boron reduces levels of inflammatory biomarkers, such as high-sensitivity C-reactive protein (hs-CRP) and tumor necrosis factor α (TNF-α)
Boron raises levels of antioxidant enzymes, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase
Boron protects against pesticide-induced oxidative stress and heavy-metal toxicity
Boron improves the brains electrical activity, cognitive performance, and short-term memory for elders

How to Supplement with Boron

On average most people ingest about 2 mg of Boron a day (20), which is under the 3 mg or greater ideal dietary intake. With a diet low in plant products such as fruits, vegetables, and nuts, someone’s dietary intake of boron could be much less than 3 mg per day. Following a plant-based diet will increase boron consumption.

To increase boron concentrations in the body, the simplest and most economical way to supplement is with borax, chemically known as sodium borate. With a similar LD50 as NaCl for rats (similar for humans), sodium borate is safe and as a salt it’s highly bioavailable. Many studies on boron use sodium borate, and borax is many times cheaper than the typical boron fructoborate supplement. A box of 20 Mule Team borax is highly refined and pure, simply set aside a small jar for personal use and use the rest for cleaning applications if you'd like!

Most studies on boron supplementation use a dose of 3 mg of elemental boron (again through a compound like borax).

To supplement with 10 mg of elemental boron via borax, ~88.5 mg of borax is required based on the chemical formula of Na2[B4O5(OH)4]·8H2O and elemental molecular weights. To estimate the volume of the scooper needed, we need to know the density of borax. Borax has a density of 1.73 g/cm³, so 88.5 mg of borax (10 mg boron) requires approximately a 0.05 ml scoop. I used to use this G82 Ultra Small Measuring Spoon (pictured) when dosing boron, but now I simply take a pinch of equivalent size and dissolve it into a drink.

With no taste and the ability to fully dissolve, supplementing with borax couldn't be easier. Add the scoop to a glass of water, a smoothie, or a post-workout drink, it won’t be noticed.

Another way to supplement with boron is with nettle. Stinging nettle contains high levels of boron in addition to other valuable nutrients such as vitamins A, C, K and minerals calcium, iron, and manganese. Brewing nettle leaves into a tea individually or as part of a blend is easy, and in addition to providing the body boron it acts as a diuretic and lowers blood sugar and blood pressure slightly. Purchase nettle leaf products from Mountain Rose Herbs.

Foods Highest in Boron

With it’s wide ranging health benefits, extreme safety, beyond cheap price, and unbelievable ease of supplementation, boron is a micronutrient everyone should make sure to get enough of. If you’d rather pass on the borax and stick to whole foods, then make sure to consume the following high boron foods from organic and biodynamic farmers who grow from healthy micronutrient rich soils.

Fruits, vegetables, and nuts are your best sources of boron. Dried fruits like raisins and apricots are loaded with boron. Nuts like almonds, hazelnuts, and walnuts are also packed with boron, and legumes such as peanuts and kidney beans also contain significant amounts of boron. Another high boron food is avocado which has many other beneficial micronutrients as well.

Make an effort to get more boron in your diet whether that’s by supplementation, diet, or a combination of both, and take note of how you feel. Boron can be supplemented with daily at doses of 3-10 mg, and care should be taken when dosing higher amounts for it’s possible testosterone boosting effects.

References

Importance of Boron in Plant Growth - Crop Nutrition
Sahota O. Understanding vitamin D deficiency. Age Ageing. 2014;43(5):589-91.
Travison TG, Araujo AB, O'donnell AB, Kupelian V, Mckinlay JB. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab. 2007;92(1):196-202.
Andersson AM, Jensen TK, Juul A, Petersen JH, Jørgensen T, Skakkebaek NE. Secular decline in male testosterone and sex hormone binding globulin serum levels in Danish population surveys. J Clin Endocrinol Metab. 2007;92(12):4696-705.
Traish AM, Miner MM, Morgentaler A, Zitzmann M. Testosterone deficiency. The American Journal of Medicine. 2011;124(7):578-587.
Ferrando AA, Green NR. The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders. International Journal of Sport Nutrition. 1993;3(2):140-149.
Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011;25(1):54-8.
Naghii MR, Samman S. The effect of boron supplementation on its urinary excretion and selected cardiovascular risk factors in healthy male subjects. Biol Trace Elem Res. 1997;56(3):273-86.
Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48.
Nielsen FH, Hunt CD, Mullen LM, Hunt JR. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J. 1987;1(5):394-7.
Hunt CD. The biochemical effects of physiologic amounts of dietary boron in animal nutrition models. Environ Health Perspect. 1994;102 Suppl 7:35-43.
Blech MF, Martin C, Borrelly J, Hartemann P. Treatment of deep wounds with loss of tissue. Value of a 3 percent boric acid solution. Presse Med. 1990;19(22):1050-2.
Nzietchueng RM, Dousset B, Franck P, Benderdour M, Nabet P, Hess K. Mechanisms implicated in the effects of boron on wound healing. J Trace Elem Med Biol. 2002;16(4):239-44.
Nielsen, Forrest & Mullen, L.M. & Gallagher, S.K.. (1990). Effect of boron depletion and repletion on blood indicators of calcium status in humans fed a magnesium-low diet. Journal of Trace Elements in Experimental Medicine. 3. 45-54.
Miljkovic D, Miljkovic N, Mccarty MF. Up-regulatory impact of boron on vitamin D function -- does it reflect inhibition of 24-hydroxylase? Med Hypotheses. 2004;63(6):1054-6.
Scorei RI, Popa R. Boron-containing compounds as preventive and chemotherapeutic agents for cancer. Anticancer Agents Med Chem. 2010;10(4):346-51.
Cui Y, Winton MI, Zhang ZF, et al. Dietary boron intake and prostate cancer risk. Oncol Rep. 2004;11(4):887-92.
Mahabir S, Spitz MR, Barrera SL, Dong YQ, Eastham C, Forman MR. Dietary boron and hormone replacement therapy as risk factors for lung cancer in women. Am J Epidemiol. 2008;167(9):1070-80.
Scorei RI, Popa R. Sugar-borate esters--potential chemical agents in prostate cancer chemoprevention. Anticancer Agents Med Chem. 2013;13(6):901-9.
Devirian T, Volpe S. The Physiological Effects of Dietary Boron. Critical Reviews in Food Science and Nutrition. 2003;43(2):219–231

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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Stefan Burns 1/20/19 Stefan Burns 1/20/19

Muscle Building Workout Shake

Whether you already work out, or plan on starting soon, the main goal for exercising is to get stronger and build muscle. Without the proper nutrition afterwards though, you will not build muscle and lose fat! To give your body a muscle building advantage, make sure you consume healthy macronutrient and micronutrient dense post workout meal or shake. There are five main muscle boosting ingredients used in this shake, read more to learn what they are and why they will help you get stronger and build muscle!

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

Whether you already work out, or plan on starting soon, the main goal for exercising is to get stronger and build muscle. Whatever the exercises, from lifting weights to yoga, physical movement creates a stimulus for muscle growth, and good diet then builds that muscle. Without the proper nutrition before and after exercise, you’ll spin your wheels at the gym and make no progress.

To give yourself a muscle building advantage, make sure you consume a healthy macronutrient and micronutrient dense post workout meal or shake. For this purpose I recommend the following shake which contains all the building blocks needed to build strong dense muscle and improve natural testosterone levels.

Once recovery is accounted for, the main dietary building blocks needed for muscle growth are:

Protein
Cholesterol
Water
Creatine
Micronutrients

To cover all of these requirements, we create a workout shake from the following ingredients:

8 oz coconut milk
30 grams protein
6 eggs
3 grams creatine monohydrate

Four Ingredients for Muscle Building Success

Eight oz coconut milk. We start with coconut milk for the base of this shake because coconut milk contains the valuable electrolytes potassium, manganese, and phosphorus. Coconut milk is primarily water, great for rehydrating, and the healthy fats are surplus calories and make the shake nice and creamy.
30 grams of hydrolyzed whey protein. Hydrolyzed whey is the fastest digesting and best utilized greatest protein known. Considering muscle is primarily made of protein, ensuring you get at least 1g of protein per pound of body-weight is very important for optimal muscle growth. If dairy proteins don’t sit well with you, plant protein can also be used, with the benefit of including additional fiber.
Six raw pasture raised egg yolks. Six egg yolks contains ~990 mg of cholesterol, 16.2 grams of protein, and is a good source of various minerals, B vitamins, vitamin A, and vitamin D. Cholesterol is the base building block for all steroidal hormones such as testosterone, and a much needed component of muscle tissue. Add cistanche for some real muscle boosting effects.
Three grams of creatine monohydrate. Creatine is an important part of the energy production chain in muscle cells. Fully-saturated muscular creatine stores increases power output and build more muscle. 3 grams post workout ensures you quickly refill creatine stores which were depleted during exercise.

Flavor Enhancers and Raw Egg Consumption

Add flavor enhancers like cinnamon or cacao powder to improve the flavor. Cinnamon improves insulin sensitivity and is a great enhancement to add.

I recommend raw eggs for this shake because raw egg yolks will digest better and be more readily absorbed by the body. The raw eggs add no off-flavors to the shake, instead improving the consistency and mouthfeel. If you are concerned that the yolks are raw and might contain salmonella, buy pasteurized eggs which are heated in shell to kill all microorganisms. Pasture-raised eggs on the other hand are raised in more humane conditions and are much safer to consume raw than battery, cage-free, or free range eggs. Be safe and cautious regarding the raw eggs if you have a weak immune system; reset your digestive system to strengthen your immune system.

Drink this shake after every workout, taking into account your overall calorie and macronutrient targets, and I guarantee you’ll notice strong muscle building and strength boosting effects quickly

Stefan Burns 1/13/19 Stefan Burns 1/13/19

The Science of Why Hydrolyzed Whey Protein is BEST

Hydrolyzed whey protein is one of the best muscle-building proteins known to exist, and it all has to do with its pre-digested nature. While other proteins come in long chains which require longer lengths of time to break down during digestion, whey hydrolysate is already mostly amino acids, dipeptides, and tripeptides, increasing its speed of absorption, meaning more muscular gains for you.

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

After finishing a workout, the standard recommendation is consume some protein to help build lean body mass. The faster the post-workout protein is absorbed the better, and as long as you have a healthy digestive system, this is true.

One of the latest advancements in the protein supplement industry is whey hydrolysate. Whey hydrolysate is absorbed by the body very rapidly because its whey protein peptides have been broken down into smaller chunks via hydrolysis.

Whey hydrolysate is rapidly absorbed by the body and it has been shown to improve the growth of muscle after a training stimulus as compared to other types of protein drinks.

What is Whey Protein?

Whey is a type of protein found in dairy milk, found to be highly bioavailable (1), and with cows milk 22% of the protein is whey. Casein protein makes up the remaining 78% of protein found in cows milk. It is almost exclusively cows milk that whey protein supplements are derived from.

Depending on the level of the extraction process, manufacturers make three different types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

Whey concentrate supplements are the least processed, still containing some fat, cholesterol, and lactose, with most modern whey concentrate supplements being 80-89% whey protein by weight. Whey isolate supplements are more processed, containing 90-99+% whey protein, being effectively lactose, carbohydrate, fat, and cholesterol free.

Whey hydrolysate is whey isolate that has been further processed to improve absorption by breaking down the whey protein chains into smaller pieces via enzymatic reactions. Whey isolate and whey hydrolysate are the same except whey hydrolysate has been predigested so it absorbs faster by the body.

For those looking to improve their health, have more energy, build muscle, and burn fat, what are the advantages to using hydrolyzed whey protein compared to a whey isolate or whey concentrate? Is hydrolyzed whey more anabolic than non-hydrolyzed whey protein?

To properly answer these questions, let’s examine more closely what whey hydrolysate is.

How is Whey Protein Hydrolyzed?

Whey hydrolysate is whey protein isolate which has been subjected to hydrolysis. Hydrolysis is a reaction involving the breaking of a bond in a molecule using water. In regards to protein, hydrolysis is the process of breaking down a protein into smaller peptides*. Protein hydrolysis typically occurs in the gastrointestinal tract after protein consumption (i.e. stomach and small intestine) through the use of acid and enzymes, but enzymatic protein hydrolysis can also be performed in the lab. Enzymatic protein hydrolysis, where food-grade enzymes are introduced to whey protein, is how whey protein hydrolysates are produced for the supplement industry.

In order to be absorbed by the body, all dietary protein is hydrolyzed during digestive enzymes to either free form amino acids or di- and tripeptides*.

*Note - Peptides are short chains of amino acid monomers (small molecules) linked by peptide bonds. A dipeptide is composed of two amino acids linked by peptide bonds, and likewise a tripeptide is composed of three amino acids linked together. A free form amino acid is a single amino acid molecule.

Any protein can be hydrolyzed, but typically only whey isolate is hydrolyzed to make whey hydrolysate supplements for economic reasons. There are three objective measures which can be used to determine the quality of a whey hydrolysate: percentage of hydrolysis, degree of hydrolysis, and average molecular weight.

Percentage of Hydrolysis

The percentage of hydrolysis is simply the amount of the protein which has been subjected to the hydrolysis process. A protein powder which is 50% hydrolyzed means that 50% of the protein has undergone some degree of hydrolysis, and the other 50% of the protein hasn't been hydrolyzed at all. Most whey hydrolysates which are sold are 100% whey hydrolysate, as they hydrolyze the whole batch of whey isolate at once.

Degree of Hydrolysis (DH)

Considering most whey hydrolysate supplements are 100% whey hydrolysate, the main determining factor in whether a whey hydrolysate is good or not is the degree of hydrolysis (DH). The degree of hydrolysis is the amount of hydrolysis that the protein has undergone, and this can range from no hydrolysis (DH0) to complete hydrolysis (DH100). A whey protein isolate which has a degree of hydrolysis of 10 (DH10), means that 10% of the whey protein has been successfully hydrolyzed (i.e. peptide bonds broken) to smaller di- and tripeptides and free form amino acids, and the other 90% of the whey protein isolate peptides are still tetrapeptides or larger. The higher the DH value of a hydrolyzed protein, the faster the whey protein is absorbed by the body.

Average Molecular Weight (AMW)

Related to the DH is the average molecular weight (AMW) of hydrolyzed whey. Molecular weights are measure in daltons (Da) and kilodaltons (kDa). Just as a whey hydrolysate with a high DH will have more di- and tripeptides and free form amino acids than a whey hydrolysate with a low DH, a more completely hydrolyzed protein will how a lower average molecular weight for the protein chains. This is important, because even if all the protein chains haven’t been completely hydrolyzed, any amount they have broken down is an improvement and will allow them to absorb faster.

Free form amino acids and di- and tripeptides have lower molecular weights than intact proteins, so the lower the average molecular weight of a whey hydrolysate, the faster it can be digested and absorbed into the blood stream. It is necessary to analyze the AMW of hydrolyzed protein supplements (if possible) because free form amino acids which have the lowest molecular weights are not as anabolic as di- and tri-peptides as they are directly absorbed by the gut at a greater rate and regulated by the liver to a much greater degree (2). Di- and tripeptides have a much easier time passing directly into the bloodstream than free form amino acids due to how they are transported (3). A low average molecular weight and a low free form amino acid percentage ensures that a hydrolyzed protein product is high in di- and tripeptides and not cheaper free-form amino acids.

To sum up, a DH30 whey hydrolysate will have a lower average MW than a DH10 whey hydrolysate.

As the DH increases, the protein which is being hydrolyzed becomes more and more bitter, and the broken protein molecules are reduced in molecular weight. A DH100 whey hydrolysate would be nearly impossible to manufacture. A typical 100% whey hydrolysate has a DH value ranging from 1-9%. A DH10 or greater is considered a high DH value, and the best protein hydrolysate supplements max out at ~DH30. If you are curious as to the degree of hydrolysis of a specific whey hydrolysate supplement, request a product specification sheet from the producer, as this information is usually not advertised.

Whey Hydrolysate Digestion

When it comes to the muscle building effects of any protein, four specific qualities must be analyzed to determine the protein’s impact on anabolism. These qualities are:

Rate of gastric Emptying
Gastrointestinal Absorption
Amino Acid Profile - Muscle Protein Synthesis
Insulin Response

The faster protein is able to exit the stomach into the small intestine for absorption, the better it is in acutely increasing circulating free form amino acids and di- and tripeptides in the bloodstream. More efficient gastrointestinal absorption also allows more protein fractions to enter into the bloodstream, creating a more anabolic environment. The level of muscle protein synthesis which is stimulated by a protein is important, and the ability of a protein to increase insulin secretion upon consumption also is important in creating an anabolic muscle building environment.

Hydrolyzed Whey has a Faster Rate of Gastric Emptying

Whey hydrolysate solutions empty with a half-time rate of 17 ± 6 minutes (4). The half-time rate is the time required by the stomach to empty 50% of the ingested meal. For reference, a standard glucose solution, which has a very fast rate of gastric emptying, has a half-time rate of 9.5 ± 1 minute and milk protein, which has a slow rate of gastric emptying, has a half-time rate of 26.5 ± 10.0 minutes (4). When it comes to quickly creating an anabolic state by delivering whey protein peptides into the blood stream, the faster the rate of gastric emptying, the better.

Hydrolyzed Whey is More Efficiently Absorbed

Whey hydrolysate is able to be absorbed by the body more rapidly than intact proteins, such as whey protein concentrate and isolate, thus quickening nutrient delivery to muscle tissues. Dipeptides and tripeptides, and less-so free form amino acids, are absorbed extremely rapidly since they are already broken down and can pass through the intestinal wall passively or via transporters. Peptides larger than tripeptides, such as tetrapeptides, cannot be directly absorbed by the body unless they undergo further digestion into smaller peptides or free form amino acids.

Studies (5, 6, 7) strongly suggest that ingestion of a protein hydrolysate results in a less efficient uptake by the splanchnic bed. The splanchnic bed is comprised of the tissues of the liver, stomach, intestines, pancreas, and spleen, and they have their own nutrient requirements. For the purpose of building muscle, the more proteins can avoid being absorbed by the splanchnic bed and flow into the blood stream, the better. With whey hydrolysate the acute increase of amino acids entering into the blood stream is greater than with protein isolate or concentrate, which should help with triggering muscle protein synthesis higher and build more muscle.

Amino Acid Profile - Muscle Protein Synthesis

Increasing muscle protein synthesis (MPS) is the main reason protein powder supplements are popular, as it leads to greater muscular gains, and compared to other protein sources such as casein and soy, whey protein is the best at acutely increasing MPS (8). The amino acid profile of whey protein compared to other proteins such as soy and casein is responsible for its greater ability to increase MPS, and the 2:1:1 ratio of branched chained amino acids leucine, isoleucine, and valine found in whey protein is responsible for this (9).

Whey Hydrolysate has a Stronger Insulin Response

Whey protein has been shown to greatly stimulate insulin release once the various di- and tripeptides and free form amino acids enter the bloodstream (10), and insulin is a major contributor to muscle anabolism* under certain conditions. The one-two punch of increased muscle protein synthesis from whey protein and increased insulin levels makes whey protein a very anabolic supplement, and considering whey hydrolysate is the quickest and most efficiently absorbed whey protein available, whey hydrolysate will stimulate insulin release to a greater degree than whey isolate or concentrate.

Compared to other versions of whey protein and casein hydrolysate, whey hydrolysate increases skeletal muscle glycogen levels to a greater degree over a similar time period (11, 12). Higher muscle glycogen stores and fast absorption make whey hydrolysate a great ingredient to use in a intra-workout drink.

*Note - Insulin allows nutrients in the bloodstream, such as whey protein fractions and glucose, to enter into a muscle cell. Insulin also stimulates muscle protein synthesis and increases blood flow to muscles.

Should you Buy Whey Hydrolysate?

Whey protein hydrolysate is more effective than whey protein isolate and concentrate, but since whey protein concentrate and isolate are already highly bio-available, the increased ability of whey protein hydrolysate to be absorbed into the blood stream, increase muscle protein synthesis, and build muscle might be overplayed.

A whey hydrolysate supplement with a degree of hydrolysis of 3, which is typical for the industry, only offers a small competitive advantage over regular whey protein isolate, but the current science shows that a DH10+ whey hydrolysate definitely confers significant anabolic advantages over regular whey protein isolate or concentrate.

Whether the increased price of whey protein hydrolysate is worth the extra premium is up to you the buyer. I personally like to afford myself every advantage I can, and whey hydrolysates are not that much more expensive than standard whey isolate.

To answer the question of whether consumption of a hydrolyzed whey protein produces a more anabolic environment compared to a non-hydrolyzed whey protein, the answer is yes (13). Consumption of a high DH, low AMW whey hydrolysate supplement has significant benefits over traditional whey isolate and concentrate supplements.

Is Whey Hydrolysate Right for You?

If you are already buying a whey protein supplement for pre, peri, or post workout nutrition, I would recommend you buy whey hydrolysate instead of whey isolate or concentrate as long as the degree or hydrolysis value of the hydrolysate is 10+.

When buying a protein powder for general health reasons, such as getting sufficient protein in the diet or to have an easy meal replacement on hand, I would stick with a less allergenic plant based protein, which also adds fiber to your diet.

Lower DH (<10) whey hydrolysates still offer unique advantages over typical whey protein supplements, but the higher price per pound doesn't make low DH whey hydrolysates worth the extra cost compared to whey isolate in my opinion.

If you are mildly lactose intolerant but whey isolate consumption causes no health issues, whey hydrolysate is a great choice. Whey hydrolysate is virtually free of lactose, fat, and cholesterol, and it shouldn't cause any adverse effects. Caution is always recommended though, and if you are unsure if you can consume whey protein safely with no gastrointestinal issues please consult with your doctor or wellness practitioner.

Whey Hydrolysate Buying Recommendations

Overall, I would give whey hydrolysate a big BUY recommendation considering you buy the right type (aka DH10+, AMW & ~10,000 Da). Below I have two brands I recommend and have tried, and there are other supplement companies which sell comparable products. Armed with the knowledge provided in this article, it should now be easy to determine whether any whey hydrolysate supplement you run across is high quality and legit or a marketing gimmick.

The high DH whey hydrolysate I recommend can be purchased from True Nutrition. True Nutrition sells dozens of different types of supplement powders and pills, rigorously third party tests them, and then retails them at competitive prices. You can even create your own custom protein blend, which is basically a combination of whichever bulk powders you want in your desired ratios. They charge extra for flavors, the bags used to hold the protein, and shipping, but even after all of that you still come out ahead.

The Hydrolyzed Whey Protein Ultra Grade sold by True Nutrition is approximately the same price as Optimum Nutrition’s Platinum HydroWhey, but it’s degree of hydrolysis is clearly listed at 13%, which is exceptional, and True Nutrition’s Hydrolyzed Whey isn’t spiked with lower quality BCAA’s like Optimum Nutrition’s HydroWhey. Optimum’s brand also uses artificial sugars which disrupt gut health.

True Nutrition powders can also be blended in the factory with other protein, carbohydrate, or fat powders for a customized shake blend, and you can customize the flavoring too, which is pretty great. Create your own peri-workout drink, meal replacement, protein shake, or more!

If you don’t care about hydrolysis, then Isopure’s Unflavored Whey Isolate is a great whey protein. I give it my highest recommendation because it is easy to digest, isn’t loaded up with any junk artificial sugars or chemicals, and comes at a reasonable price. Hydrolyzed protein can give you an extra edge, but for 99% of the populace, a whey isolate is a better choice of protein and will be just as effective in building muscle and increasing strength.

Boost Testosterone and Build Muscle with Cistanche

Whey protein confers quite an advantage in maintaining and building lean body mass compared to other proteins, and if you want to make sure every gram of protein goes to proper use and to really give yourself an extra edge with strength training, I recommend trying a Cistanche and Cholesterol Protocol.

Combining the testosterone boosting herb cistanche with high cholesterol sources of food like eggs primes the body for muscular growth by providing it everything it needs to increase steroidogenesis. Combining cistanche and eggs together caused me to increase my free testosterone levels by 53% in just 30 days. You can purchase cistanche from Nootropics Depot.

References

Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30.
Matthews, David M. et al. Peptide Absorption. Gastroenterology, Volume 71, Issue 1, 151 - 161
Frenhani PB, Burini RC. [Mechanisms of absorption of amino acids and oligopeptides. Control and implications in human diet therapy]. Arq Gastroenterol. 1999;36(4):227-37.
Calbet JA, Holst JJ. Gastric emptying, gastric secretion and enterogastrone response after administration of milk proteins or their peptide hydrolysates in humans. Eur J Nutr. 2004;43(3):127-39.
Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009;6:38.
Kim W, Egan JM. The role of incretins in glucose homeostasis and diabetes treatment. Pharmacol Rev. 2008;60(4):470-512.
Paddon-jones D, Sheffield-moore M, Aarsland A, Wolfe RR, Ferrando AA. Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. Am J Physiol Endocrinol Metab. 2005;288(4):E761-7.
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107(3):987-92.
Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010;7:51.
Frid AH, Nilsson M, Holst JJ, Björck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005;82(1):69-75.
Morifuji M, Kanda A, Koga J, Kawanaka K, Higuchi M. Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats. Amino Acids. 2010;38(4):1109-15.
Kanda A, Morifuji M, Fukasawa T, et al. Dietary whey protein hydrolysates increase skeletal muscle glycogen levels via activation of glycogen synthase in mice. J Agric Food Chem. 2012;60(45):11403-8.
Manninen AH. Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med. 2006;40(11):900-5.

Health Benefits of Heat Therapy

Heat therapy, a common pain relief method, both feels good and improves overall health. Saunas have been used for thousands of years for full body heat therapy, and science has proven using saunas can help you live longer, lose weight, improve heart heath, scavenge free radicals, repair damaged proteins, and more. Consistent sauna usage has shown the greatest results.

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

Everyone knows the huge health benefits that come from exercising daily, eating vegetables, and sleeping eight hours every night. Other wellness practices that offer tremendous health benefits, like heat therapy, are lesser known. Enjoying the heat of a sauna, steam room, or hot bath has wide ranging health benefits such as reducing inflammation, cardiovascular improvements, and pain reduction.

A sauna is a room designed to stay at a high temperature in order to cause physiological effects. Regular saunas operate using a central heat source and usually range in temperature from 167–212 °F (75-100 °C), and have nearly zero humidity in order to not scald the skin. Steam rooms on the other hand have a humidity nearly at 100%, but are kept cooler at 104 °F (40 °C) in order to not scald the skin from the water vapor. Infrared saunas use infrared light to heat up the body from the inside out. While in a sauna, steam room, or infrared sauna, your body temperature will rise to 100 °F (38 °C) and you’ll begin to perspire in order to stabilize your body temperature from rising any further.

Saunas previously could only be found at spas or high-end health facilities but are now a common component of many gyms. Saunas are also available for purchase commercially though they are fairly expensive. Accessing and using a sauna has never been easier, and below are five incredible reasons why you should use a sauna regularly.

Heat Therapy Increases Longevity

Consistent sauna usage has been shown to increase longevity and improve subjective measures of well-being.

When you place your body into a sufficiently heated environment, heat shock proteins (HSP) throughout the body are activated.

In the presence of heat stress, these heat shock proteins (HSP) help protect the body by scavenging free radicals (unstable atoms that can damage cells) and also by supporting cellular antioxidant capacity.
HSPs also repair damaged proteins, helping them return to their proper structure and function. Structurally intact proteins are critical for maintaining normal functioning cellular mechanisms.

Using a sauna consistently assists the body to function smoothly on a cellular level. The stresses of daily life create cellular clutter, and heat therapy is one easy way to help clean it all up.

Brief heat exposure for yeast, flies, and worms increases their lifespan by up to 15% (1, 2, 3, 4). The triggering of the HSPs was directly shown to be responsibly for a 15% lifespan increase in these simple organisms.

To track longevity increases in humans who consistently use the sauna is more difficult than it is for simple organisms, but a few human studies have been done that have made some incredible findings:

A 20+ year study followed 2315 men from Finland 40-60 years old and found that sauna usage 4-7 times a week for sessions >20 mins on average experienced a 40% reduction in all cause mortality, aka death from anything (5). Factor out freak-accidents like car crashes and that 40% value is actually higher!
Additionally, the same study also found that sauna usage 4-7 times a week for sessions >20 minutes had a 48% lower risk of heart attack or fatal heart disease over those that used the sauna just once a week (already a healthy habit) (5).

The research on heat therapy is compelling, and it’s also backed up by thousands of years of anecdotal wisdom linking sauna usage and increased longevity.

Heat Therapy Improves Well-Being

Using the sauna will temporarily improve your well-being, and consistent use will semi-permanently improve your everyday well-being. These well-being improvements come from improved sleep and beneficial neurological changes.

Sauna usage has been shown to reliability increase sleep among people that use them regularly. One study had police officers, a very high stress job, use the sauna for four weeks. After one month, the officers boosted their sleep from 5.8 hours per night to 7.6 hours per night post-intervention (6). That’s a 30% increase in sleep quantity! Depending on your body, experts recommend 7-9 hours of sleep per night for adults. The secret to increasing your beneficial sleep comes from the release of endorphins.

After using the sauna, the body releases a steady stream of endorphins that lasts for several hours (7, 8, 9). Endorphins are opioids produced endogenously by the body, well known for their ability to ease pain, promote relaxation, and induce sleep. During the day, pursuing activities that release endorphins (exercise, sauna, meditation, sex) is a great way to prime yourself to fall asleep quickly and to experience improved sleep quality.

Sauna usage can also help manage depression. In a study with cancer patients, the patients who experienced whole body heat therapy (from a radiant heater) were markedly less depressed, angry, and tense for 72 hours post-treatment compared to pre-treatment (10).

Using the sauna is an acutely stressful event for the body, so as the heat stress builds up the body releases dynorphin, an opioid which gives you feelings of dysphoria, the opposite of euphoria. To counter the short term release of dynorphin, the body rewards the sauna user by increasing the production and sensitivity of beta-endorphin receptors, changes which are semi-permanent. Having a greater quantity of more sensitive beta-endorphin receptors means activities that do release endorphins become even more pleasurable.

Heat Therapy Increases Metabolism

With calorie over-consumption and obesity a major health epidemic worldwide, any wellness endeavor that can burn calories and kill fat cells is something worth experimenting with. And heat therapy does exactly that. Using Sauna usage results in the decrease of systolic and diastolic blood pressure as well as arterial stiffness. Meanwhile, sauna usage will increase heart rate to a level similar to mild cardiovascular exercise (11). Over a period of 30 minutes using the sauna can burn anywhere from 100 to 200 calories depending on your height, weight, and temperature. And unlike cardio, you won’t be tempted to replenish yourself by reaching for food anytime soon; using a sauna isn’t a hunger promoting activity.

Compared to control, 38 obese patients using heat therapy consistently over two weeks saw a significant drop in body-weight with both groups eating 1800 calories per day (12). But it gets even better. Burn fat, and keep it off! When exposed to heat stress, fat cells are injured and undergo cellular apoptosis (cellular death), while other nearby tissues are like the skin and muscle are more resilient (13).

While fat cells can increase or decrease in volume in response to changing levels of calorie consumption, it is very difficult to reduce the number of fat cells. The more fat cells you have, the more fat storage potential you have, which in normal context isn’t desirable. Reducing your number of fat cells through sauna usage is a great way to lose body fat and keep it off, permanently.

Also important for proper weight control and nutrient partitioning is insulin sensitivity. Sauna usage has been shown to decrease blood sugar levels and improve insulin sensitivity over a short time frame (14), and with consistent usage these results become semi-permanent improvements. With improved insulin sensitivity you gain greater lifestyle and caloric flexibility.

Heat Therapy Improves Cognition

For those who use the sauna 4+ times a week, it has been shown that they have a 65% reduced risk of developing Alzheimer’s Disease or other forms of dementia (5). When proteins unravel, they tend to clump together, forming protein plaques. It is the protein beta-amyloid which disassembles and clumps in the brain that causes Alzheimer’s disease. Heat shock proteins (HSPs), the very proteins released during heat stress help to repair damaged proteins. By using the sauna consistently, you’re releasing streams of HSPs which flood your bodily tissues and repair damaged proteins they encounter.

Another important factor for brain health is the hormone BDNF (brain-derived neurotrophic factor). BDNF is important in the formation of long term memories through its influence on brain plasticity. BDNF has been shown to reliably increase during running, understood partly to be an effect from the increased body temperature (15) that is generated from the cardiovascular activity. Similar effects are expected with sauna usage.

Memory formation and recall is of the utmost importance for retaining a sharp mind, and there are many neurotransmitters which are responsible for memory creation. Norepinephrine is a neurotransmitter that is released during stressful moments, helping to focus, strengthen, and store new memories through its effect on brain plasticity (16). Sauna usage can increase norepinephrine levels 310% over baseline (17)! Heat exposure is an acute stressor, so the release of norepinephrine during and after sauna usage makes sense. Have something you particularly need to study or remember? Be sure to use the sauna to relax afterwards!

Heat Therapy Builds Muscle

Building muscle, a desirable goal for many, ultimately boils down to the interplay of muscle protein synthesis (building muscle) and muscle degradation (losing muscle). If your muscle protein synthesis is higher than muscle degradation, then you’ll build muscle. If muscle degradation is higher than muscle protein synthesis, no matter their relative levels, then muscle will be lost. When the two are in balance then muscle is maintained.

Sauna usage has been shown to have beneficial effects for building muscle, boosting muscle protein synthesis and decreasing muscle degradation.

Sauna usage increases muscle protein synthesis

One of the most fascinating effects of the sauna is the tremendous surge of growth hormone (GH) that it causes (18). Growth hormone is a vital bodily hormone responsible for maintaining healthy tissues, joints, skin, and hair. Downstream of GH is IGF-1 (insulin-like growth factor 1), which is synthesized in response to growth hormone. IGF-1 is thought to be the main driver behind many of the anabolic effects of GH. IGF-1 activates the mTOR (a type of protein enzyme) pathway, which triggers muscle protein synthesis, and IGF-1 inhibits activation of FOXO proteins, consequently inhibiting protein degradation (19). Beneficial GH releases of 500% over baseline has been observed with normal sauna usage (17), such as two 15-minute dry sauna sessions at 212°F (100°C)! And this scales, with longer more frequent sauna sessions increasing growth hormone levels 1000+% over baseline (20).

And as mentioned earlier, improved insulin sensitivity brought on by sauna usage improves nutrient partitioning, shuttling nutrient towards muscular tissue instead of fat mass.

Sauna usage helps with recovery and reduces muscle degradation

Heat shock proteins (HSPs), due to their cellular cleanup roles, also help to prevent or mitigate oxidative stress by maintaining optimal glutathione levels (a naturally produced anti-oxidant) and through the scavenging of free radicals. When HSPs repair damaged proteins, this applies to damaged proteins found in damaged muscle fibers after injury or exercise.

When not in use, a muscle atrophies, and heat therapy using animals at 105.8°F (41°C) was shown to be dose dependent in reducing hindlimb muscle atrophy, with the 60 minute group stopping muscular atrophy by 32% compared to 20% for the 20 minute group (21). After atrophy occurs, muscle regrowth must occur to return to optimal health. If starting to exercise for the first time again in a while, this muscular reloading phase is particularly stressful and is responsible for a lot of oxidative stress throughout the body. The powerful abilities of heat shock proteins again come to the rescue, with heat therapy increasing muscle regrowth compared to control during a muscular reloading phase (22).

Heat Therapy is Great for Health

The sauna is a powerful wellness powerful that can be used to dramatically improve health, well-being, physiology, and more. These beneficial increases in longevity, increased muscle mass, reduced body fat, improved mental clarity, and improved well-being are mainly due to the release of heat shock proteins from the heat stress and the release of restorative growth hormone afterwards. Acute stressors such as exercise and heat therapy lead to improved health outcomes, whereas chronic stressors lead to disease. Heat therapy, being a wholly unique form of acute stressor, pairs synergistically with exercise in promoting abundant wellness.

Sauna usage is inherently different than exercise though because it is a very low energy activity. During the sauna you can stretch to improve your flexibility, practice breathing exercises, or meditate. One of the most important aspects is to practice mindfulness while using the sauna. Leave the cell phone outside and use the sauna with focus and intention.

As more research is done on sauna usage, I expect the popularity of heat therapy to increase. Maybe sauna usage will be just as popular as exercise one day!