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Vitamin D is one of the most overlooked components of a healthy immune system. In fact, before the development of antibiotics and advanced medical care, healthcare professionals unknowingly treated patients that had infectious diseases using vitamin D, achieving better outcomes in the process.
An excerpt in the London Journal of Medicine from 1849 revealed how one physician used cod liver oil—a rich source of vitamin D—to help 206 out of 234 patients recover from tuberculosis (1).
In 1903, a Swiss doctor named Auguste Rollier used sunlight therapy for patients with infectious diseases, leading to the creation of sanatoriums where TB patients received vitamin D through sunlight exposure. Many doctors during this time believed that sunlight killed the tuberculosis bacterium (2).
Despite this being over 100 years ago, these physicians were surprisingly on-point. Recent decades of scientific research has revealed that vitamin D has intimate ties to the immune system.
Vitamin D and Protection from Viruses
When your body doesn’t have enough vitamin D, your immune system can have a difficult time fighting off infections. Several studies have found that people with vitamin D deficiencies are more likely to experience upper respiratory infections (colds), influenza, and bacterial infections (3).
Moreover, there’s evidence that supplementing vitamin D can decrease the risk of getting sick with influenza or other related illnesses (4). This could explain why so many people get sick in the winter.
In winter months, people tend to bundle up against the cold and spend less time outdoors. Plus, people living in northern latitudes, which covers most of the US and Europe, can’t make vitamin D in winter months due to the angle of the sun relative to earth. The lower levels of vitamin D then make you more susceptible to catching a cold or flu (5, 6).
There’s also evidence that suggests low levels of vitamin D are associated with worse COVID-19 outcomes and increased mortality. It’s theorized that this occurs because vitamin D can help prevent the dangerous cytokine storm that can happen with a COVID-19 infection (7, 8).
For this very reason, researchers from Trinity College Dublin are also urging the Irish government to promote vitamin D for improved COVID-19 outcomes (9). Of course, this research is just preliminary and does not prove anything as of yet. Time will tell whether there is a true relationship between vitamin D and COVID-19 outcomes.
That being said, all this is pretty impressive for a little vitamin that your body makes from the sun, right? And it turns out that vitamin D does much more for the immune system than just helping it eliminate infection from viruses.
Vitamin D and Autoimmunity
Vitamin D can help balance out the immune system. In other words, it exerts immunomodulatory effects. This is important because when the immune system becomes overactive, it can attack your cells. When this happens, it’s called autoimmune disease.
Research has found correlations between vitamin D deficiency and autoimmune diseases such as multiple sclerosis, lupus, and type 1 diabetes (10). As such, experts believe that getting enough vitamin D is important for the prevention of autoimmunity (11).
The take-home point here is that vitamin D has immunomodulatory effects that help balance the immune system and may prevent the immune system from overreacting and attacking healthy cells.
The Potential Link Between Vitamin D and Cancer
Most people realize that the immune system is important for killing off infections. But in addition to killing off harmful bacteria or viruses, your immune system has the important job of destroying cancer cells before they multiply and become a problem (12).
Of course, the immune system isn’t perfect. And cancer cells have some clever tricks. Some cancer cells, for instance, can change their behaviors to hide from natural killer cells—a type of immune cell that can kill harmful microbes or cells including cancer cells (13).
Evidence suggests that vitamin D may play an important role in the immune system for several types of cancer cells (14). This could explain why there are associations with vitamin D and reduced cancer mortality (15). This seems to be particularly the case for vitamin D and reduced risk of breast cancer.
One study showed women with high levels of vitamin D (> or equal to 60 ng/ml) had an 82% lower risk of breast cancer compared to women with a low level of vitamin D (<20 ng/ml) (16). Survival rates for breast cancer are also markedly better for women with higher vitamin D (17).
Of course, cancer is exceptionally complicated, and this does NOT mean vitamin D is a prevention or cure. Rather it shows that vitamin D plays an important role in the immune system, which we rely on to keep us healthy.
How to Get More Vitamin D
Ideally, you should get vitamin D naturally, from the sun, which is easier in summer months. Aim for at least 15 minutes of direct sun to skin exposure every day. If you have darker skin, you need even more time in the sun.
In addition to producing vitamin D, sun exposure is known to trigger the release of nitric oxide. Nitric oxide can combine with reactive oxygen species (also made by sun exposure) to produce a compound called peroxynitrite that is a natural antibacterial agent produced in your body (18).
Getting sun exposure can also help normalize your circadian rhythm for better sleep which also plays a critical role in immune health (19, 20).
However, getting 15+ minutes of sun exposure simply isn’t possible or even practical sometimes. If you’re unable to get enough sun exposure, the next best option is getting it through your diet with wild-caught oily fish or wild mushrooms, or via a nutritional supplement.
While it’s a good idea to take a vitamin D supplement during winter months or if you spend most of your time indoors, many vitamin D supplements out there are sourced from the fat in lamb’s wool. Not so appetizing, right?
Mushrooms are the only superfood source for vitamin D, making them an optimal, environmentally friendly source of vitamin D. Despite rumors that the plant-based form of vitamin D is inferior to animal-based vitamin D, studies have found that both forms of vitamin D are equally effective (21).
In addition to organic vitamin D, an ideal supplement should include the nutritional co-factors that optimize absorption. Mineral-rich greens provide the right balance of vitamin K, magnesium and other nutrients your body needs to make the most of vitamin D.
The immune system is critical to our well-being. Research shows that vitamin D is a keystone for immune health through protecting us from infections, and helping to prevent an overactive immune system. Since one small vitamin can have such a big impact, getting enough vitamin D should be a priority every day.
Your body has a variety of systems in place to keep it running. The cardiovascular system pumps oxygen and other nutrients to your tissues. Your respiratory system brings air into and out of your lungs. Your digestive system helps you break down food and utilize their precious nutrients. Each system plays a critical role in keeping you healthy.
But did you know your body also has an endocannabinoid system?
Even though most people are unaware of this system, it has a huge impact on your mental and physical health. In fact, the endocannabinoid system (ECS) is regarded as “the most important physiologic system involved in establishing and maintaining human health” (1).
Bold statement, but it’s true. This is partly why hemp oil supplements with CBD have become so popular—because evidence suggests they support the endocannabinoid system (2).
Once you learn about how the ECS works and how it affects your body, taking cannabinoid-rich hemp oil becomes a no-brainer.
The endocannabinoid system is a complex network of receptors, receptor molecules, and enzymes. Components of the ECS can be found throughout your entire body. This includes your immune system, brain, gut, and central nervous system.
Parts of the Endocannabinoid System: The endocannabinoid system consists of three primary components:
Cannabinoid receptors: Structures found on the surface of cells. When activated, they stimulate the ECS.
Cannabinoids: Molecules that specifically bind to and activate cannabinoid receptors.
Enzymes: Breaks down cannabinoids once they’re no longer needed.
Cannabinoid receptors can be found all throughout your body. They are embedded in the membranes, or surface, of your cells. Receptors are like the ignition of a car. If you have the key that fits, you can start the car and drive. In this case, when a cannabinoid comes along (the key), it binds to the cannabinoid receptors and stimulates the ECS (i.e., starting the car).
The two primary cannabinoid receptors are CB1 and CB2. There are other cannabinoid receptors, but these two are the most well-studied. CB1 receptors are primarily found in the central nervous system which includes your brain and spinal cord (3). As such, the CB1 receptor is thought to regulate anxiety, stress, learning, memory, and your overall mood (4).
CB2 receptors are predominantly found in cells that are part of the immune system. Which means they primarily affect immune system homeostasis. But they have other roles as well.
Cannabinoids are the molecules that “turn on” the endocannabinoid system by binding to cannabinoid receptors. There are two primary types of cannabinoids that control the ECS: endocannabinoids and phytocannabinoids.
Endocannabinoids are molecules naturally produced by your body. Specifically, your cells produce them on an as-needed basis. The two most prominent cannabinoids are anandamide and 2-arachidonoyl glycerol (2-AG). Both of which have a long list of scientifically supported benefits (5).
Anandamide
Anandamide is a neurotransmitter that’s produced in the brain. Due to its effects on the body, anandamide has earned itself the nickname, “bliss molecule.” That’s because elevated levels of anandamide are often associated with feelings of happiness and well-being. Anandamide is also shown to encourage the growth of new brain cells (6).
2-Arachidonoyl glycerol (2-AG)
2-Arachidonoyl glycerol, or 2-AG, binds to the CB1 and CB2 receptors of the endocannabinoid system. Scientists believe that 2-AG specifically plays a large role in suppressing inflammation by modulating the body’s immune response (7).
Unlike endocannabinoids, phytocannabinoids are not produced in the body. Instead, they are found in cannabis and hemp. Because they stimulate the endocannabinoid system in a similar way to endocannabinoids, hemp oil supplements have become incredibly popular.
Furthermore, evidence suggests that phytocannabinoids exert a wide range of beneficial effects. Studies indicate that cannabinoids may:
They are truly impressive molecules to say the least.
The most common phytocannabinoids include THC, the famous CBD (cannabidiol), cannabichromene, and cannabigerol. While endocannabinoids may provide similar benefits, phytocannabinoids are helpful if your body doesn’t produce enough endocannabinoids on its own.
Enzymes are tiny structures that break down substances in the body. They are an essential part of countless biochemical reactions in the body. For the ECS, enzymes disassemble cannabinoids when they’re no longer needed. This ensures that the ECS isn’t “overstimulated.”
While there are several enzymes involved with the ECS, the two most important ones are FAAH and MAGL. FAAH, or fatty acid amide hydrolase breaks down anandamide. MAGL, or monoacylglycerol lipase, deconstructs 2-AG (14).
With this in mind, the ECS can have a greater effect if these enzymes are temporarily shut down. This is the case with phytocannabinoids like CBD. Scientists believe CBD inhibits the FAAH enzyme which causes the ECS to act with a greater balancing force (15).
The Role of The Endocannabinoid System
Because the ECS is such a vast system, it affects countless systems in the body. It’s like the big boss that controls all of the other systems in your body. The master system, so to speak.
The endocannabinoid system has to be vast in order to carry out its primary role: maintaining homeostasis.
The ECS and Homeostasis
Homeostasis is the continuous process of achieving a state of balance. Think of yin and yang or a set of scales. Homeostasis is all about finding that perfect sweet spot so your body can function in an optimal state.
Maintaining homeostasis, or balance, is key to living a healthy life.
If your blood pressure is too high, it can lead to heart problems. But if it’s too low, your blood won’t circulate as it should.
If your skin produces too much oil, you might get acne. When it doesn’t produce enough, it can get dry.
If your immune system is too weak you will get sick. But if it’s too overactive, it may result in autoimmune disease.
The point is, maintaining homeostasis is incredibly important. And the ECS is the invisible hand that controls homeostasis. To drive the point even further, here are some examples of how the endocannabinoid system helps the body stay in a balanced state.
Your brain has about 100 billion neurons (16). These neurons control basic functions with chemicals called neurotransmitters. This includes functions like talking, moving, breathing, and learning.
Much like any system in the body, your neurons perform best when they are in the homeostatic sweet spot. When the balance of neurotransmitters goes haywire, things can easily go wrong.
For example, an excess of the neurotransmitter norepinephrine can result in chronic stress or anxiety (17). Low levels of norepinephrine, on the other hand, can result in extreme fatigue, a lack of concentration, and a poor mood (18). This is where the endocannabinoid system comes into play.
According to Dr. Ethan Russo, neurologist and medical scientist, the endocannabinoid system regulates “neurotransmitter function … if there’s too much of one kind of neurotransmitter it will bring it down, if there’s too little it will bring it up.” (19)
Inflammation is your body’s natural response to infection or physical injury. In low amounts, it’s beneficial for healing damaged tissue and fighting dangerous microbes that cause illness or disease. Once the infection is eliminated or the injury is healed, the inflammation goes away. Your body then can return to a healthy, balanced state.
But things don’t always go as planned. Sometimes inflammation can persist well after it’s needed. When this happens, it’s called chronic inflammation. Over time, it can wreak havoc on your body (20).
Too much inflammation is harmful, whereas too little will leave your body vulnerable to germs. Much like your brain, evidence suggests the endocannabinoid system helps to control inflammation homeostasis. Or more specifically, the balance of your immune system.
Scientists have found that endocannabinoids regulate the immune system by limiting the immune response (21). It regulates the immune system by signaling the apoptosis of activated immune cells while simultaneously suppressing proinflammatory cells like cytokines and chemokines (22).
Simply put, the ECS may combat chronic inflammation by preventing the immune system from becoming overactive. When the immune system is no longer needed in a given area, cells produce endocannabinoids which tell the immune system to back off.
Imagine homeostasis as a pendulum, depicted at the beginning of this guide. When it swings to the right, you’re stressed. When it swings to the left, you are completely chill.
Maintaining a balance between these two ends of the pendulum is essential. If you’re constantly stressed, it can send your body haywire. On the flip side, if you’re content to stay in your comfort zone, you won’t accomplish much in life. A small amount of stress is actually beneficial.
Evidence suggests that the endocannabinoid system encourages stress homeostasis by playing a role in stress adaptation (23). Adaptogenic herbs like rhodiola rosea work in a similar fashion.
Simply put, the ECS helps you become more resilient to the effects of stress. That way you can quickly return to a state of balance after a stressful event. Researchers have even found that when the ECS is weak, chronic stress will likely follow suit (24).
So, you now know how the endocannabinoid system plays a role in homeostasis, which in turn has a massive impact on your well-being. But what happens when your endocannabinoid system doesn’t work as it should?
Over the past several years, scientists have discovered that the endocannabinoid system can be in a weakened state. When this happens, they call it an endocannabinoid deficiency.
When your body can’t maintain homeostasis due to an endocannabinoid deficiency, it can result in a long list of health issues from headaches, to muscle discomfort, to digestive problems (25). This supports the idea that maintaining homeostasis is absolutely essential for a healthy mind and body.
Hemp oil is an extract of hemp that contains phytocannabinoids like CBD and cannabichromene. Most companies use specific strains of hemp that are rich in CBD to create their oil.
Hemp oil products have become increasingly popular because of their proposed benefits, supplementing the endocannabinoid system with phytocannabinoids (26). While most phytocannabinoids are thought to have beneficial effects, CBD has gained the most attention.
According to the latest research, CBD inhibits the FAAH enzyme, which deconstructs anandamide (15). As a result, taking CBD may increase the amount of anandamide in the body, which can stimulate the ECS. This may explain why hemp oil has such a wide range of benefits.
The endocannabinoid system, or ECS, is a complex network of cannabinoids, receptors, and metabolic enzymes. Its primary role is to help the body and mind maintain homeostasis. In doing so, it keeps countless systems in balance. That way, nothing becomes underactive or overactive. It’s an absolutely essential process for maintaining optimal health.
The problem is, the endocannabinoid system can become weak. When this happens, scientists have predicted that it may result in the development of health problems. This is why phytocannabinoid-rich supplements like hemp oil have become popular, and are projected to become increasingly in demand. The phytocannabinoids affect the ECS, which could result in a wide range of effects due to how the ECS interacts with the body.
Researchers are still trying to fully understand the ECS, how it works, and how cannabinoids affect the body. While phytocannabinoids show promise for their therapeutic effects, this does not mean they are a magic bullet that will cure anything. That being said, hemp oil still remains as an excellent choice for supporting your general health.
With stay-at-home orders and social distancing in place, the number of people doing home workouts has soared. The good news is that you don’t need to access a full gym to be able to get a great workout. There are a number of exercises that can be done right at home that will help you get lean, burn fat and support your health.
It’s well established that working out can improve your mood, slow down aging, decrease your risk of many diseases, and support a healthy immune system. But while any form of exercise has benefits, not every type is best for burning fat.
If you want the most results for your effort, research suggests that HIIT, or high-intensity interval training, is the one to turn to for burning fat and getting lean. Plus, you can easily do it at home, with minimal to no equipment.
What is HIIT or High Intensity Interval Training?
High-intensity interval training is a workout that involves intense short bursts of exercise followed by brief rest or intervals of low-intensity exercise. Notice the emphasis on intense. To make up for the intensity, the sets are usually short—between 20 to 90 seconds.
HIIT sessions can last anywhere from 10-30 minutes. This short duration is ideal for people with busy schedules because it provides more benefits than moderate exercise in less than half the time!
HIIT is one of the most effective training methods to sculpt your body. An example of a 20-minute HIIT routine (courtesy of HomeGym101.com) would consist of rounds of 4 minutes, with 40 seconds on the exercise and 20 seconds of rest before the next move:
Squats (aim for a 90-degree angle with thighs parallel to the ground)
Jumping Lunges (or standing lunges if jumping is hard on your knees)
Burpees (standing to plank position then jump or step back to standing)
Plank (elbow plank to ease pressure on your wrists)
Repeat the above round 5 times
More advanced routines include a variety of exercises including weighted squats, deadlifts, box jumps, sprints, dips, push-ups and pull-ups.
5 Key Benefits of HIIT for Home Workouts
The magic of HIIT lies in the short intervals of intense exercise. This specific type of exercise triggers a surge of reactions in the body that make it ideal for getting lean. Research shows that HIIT can specifically…
1. Burn More Calories
When you burn more calories than you consume in a day, your body begins to use fat as energy. Over time, this can result in a lower body fat percentage. Research suggests that HIIT burns 20-30% more calories compared to moderate forms of exercise (1). This alone is a reason to give HIIT a try.
2. Encourage Lipolysis (Fat Burning)
What makes HIIT so effective is that it encourages your body to burn fat (lipolysis) through multiple mechanisms. Under normal circumstances, your body prefers to use glucose (sugar) as an energy source. But HIIT encourages your body to use fat as an energy source instead.
One of the reasons why this happens is because HIIT causes your body to release a cocktail of compounds including catecholamines and human growth hormone (2, 3). The result is that HIIT has been found to significantly reduce body fat compared to moderate exercise (4).
3. Regulate Blood Sugar Levels
Blood sugar control plays a huge role in weight management. When your blood sugar levels are chronically high, it signals your pancreas to produce more insulin. This constant stimulation of insulin can cause your body to store the extra sugar in your blood as fat (5).
This is why managing your blood sugar levels is important if you want a lean body. A big part of that is moderating your intake of sugar and refined carbs. But research also suggests that HIIT can both reduce blood sugar levels and improve insulin resistance more than regular exercise (6).
4. Increase Muscle Tone
When you want to get a lean and trimmed body, losing fat shouldn’t be the only goal. In addition to fat loss, you should also look to improve your muscle tone. Two people can have the same body fat percentage, but if one is more toned, that person will look leaner.
This is another reason why HIIT is so effective. It’s a hybrid of cardiovascular exercise and weight training that work better together. The intense cardio aspect helps you burn more fat, whereas the weight training tones your muscles (7, 8).
5. Perfectly Suited for Home Workouts
Best of all, this type of training doesn’t take long, just 20-30 minutes a session, you can fit it in even on a busy schedule. Most of the exercises use minimal to no gym equipment so they can be done anytime and anywhere. This makes HIIT the ideal home workout.
The Bottom Line
When it comes to burning fat and getting a lean body, most people resort to cardio—lots of it. The problem is, cardio will only get you mediocre results. If you’re okay with that, then keep going. It’s still really healthy. But if you want to skyrocket your progress, evidence suggests that HIIT is the absolute best option to get lean, burn more fat and tone muscles.
HIIT can be a fantastic tool for your fitness goals and takes considerably less time than standard workouts. But don’t overdo it. Aim to work your way up to 2-3 times per week. Since HIIT is so intense, your body requires a longer period of time to recover. You can also support exercise recovery and muscle health by making sure you get enough lean protein in your diet or by supplementing with an organic plant-based protein. Then balance HIIT with rest days or other exercise so you can experience the greatest benefit.
Drinking enough water is a great way to keep your skin healthy, stay energized throughout the day, and keep your digestive system in tip-top shape. Since your body is mostly water, you need a lot of it to function properly.
Few of us actually drink enough water and most get nowhere near 8 glasses 8 times a day. Sixty four ounces is a lot of water to drink, unless it’s spaced throughout the day.
But if you drink enough every day, you will feel incredible. So if you want to feel and perform your best, follow these seven “hacks” for tricking yourself into drinking more water.
By “flavor your water” we’re not talking about using sugar-filled flavor packets. The added sugar and chemical additives would defeat the whole purpose of a healthy drink.
Instead, flavor water by adding a favorite fruit or veggie. Try one or more of these popular choices:
Orange slices
Cucumber slices
Lemon or lime slices
Mint leaves
As the fruits and veggies soak in the water, the flavors are infused throughout, making it taste delicious. And when it tastes amazing, you’ll be naturally motivated to drink more of it.
If you put your water on your desk, or carry it with you wherever you go, you’re going to drink more water. It’s that simple.
When something is in front of you, you’re constantly reminded of it as your eyes glance over the object. For instance, when candy or doughnuts are placed on the breakroom table, they’re a real temptation. But move the treats to a cabinet that’s rarely used? They’re much easier to resist.
The same works for positive habits like drinking water. When you keep your water nearby at all times, it tricks you into drinking more.
In order to bring your water with you to work or on-the-go, it’s important to have a travel-friendly water bottle.
Avoid plastic bottles which can leech harmful chemicals into the water. Even BPA-Free plastic should be avoided, since BPS and other plastic alternatives continue to show the potential to disrupt hormones.
Opt for a glass water bottle when possible. When working out or traveling or you just want a bottle that won’t break, go for stainless steel. You can even find double-walled insulated bottles (like Thinksport) that keep your beverage ice cold for hours.
One of the first things health experts do when they wake up is drink a tall glass of water.
Not only does this help you reach your daily half-gallon goal, drinking water first thing in the morning is important because your body has been without it for the past 6-8 hours while sleeping.
Add lemon slices to get your digestive system moving and energize the body.
An effective way to meet your daily recommended water intake is to set reminders or mini-goals.
If you’re tech-savvy, you can set reminders on your phone to prompt you to drink more water every couple of hours.
Some people don’t like the distraction of phone reminders because they need to maintain a lot of focus during the day, so try this as an alternative:
You can use a wax pen to write visual reminders on a glass water bottle, without permanently staining it. Maybe your goal is 24 ounces by lunch, so just write the ounces and times and it’ll help keep you on track.
If you’re not taking measures to drink enough water every day, there’s a high chance you’re not getting enough.
As a result, you can become chronically dehydrated and experience a range of symptoms including mind-numbing fatigue, dry skin, digestive issues, and much more.
And if you’ve felt these symptoms all your life, it’s easy to assume they are just “normal” whereas in reality, they are likely the result of chronic dehydration.
Deliciously refreshing, these strawberry watermelon popsicles are so yummy kids (and grown-ups) will keep asking for more. And with 44 organic superfoods inside you’ll never have to say no. Get watermelon while it’s in season, make extras and keep them in the freezer for when you need a cooling shot of summer.
6 Popsicle Molds and Sticks 1 scoop Super Green Juice powder 2 cups (16 oz.) fresh chopped seedless watermelon 2-3 fresh mint leaves 1 cup (8 oz.) chopped organic strawberries Juice of 1 lime 2 tablespoons raw, unfiltered honey (vegan? try maple syrup)
Deliciously sweet and hydrating, watermelon is full of a special antioxidant called lycopene renowned for its cell protective abilities.
Strawberries are a tasty addition with vitamin C and added antioxidants for anti-aging and brain support. Limes alkalize the body and support digestive health, and are full of immunity building vitamin C. Mint adds antioxidants and is renowned for its ability to soothe the digestive system.
Raw honey is a superfood sweetener. It’s a potent mix of fructose, enzymes, vitamins, minerals and amino acids that acts as an antioxidant. For a full vegan option, pick agave or organic maple syrup.
A scoop of Super Green Juice powder provides 44 organic superfoods. Inside are vitamins, minerals, antioxidants, enzymes, probiotics, 3g of fiber and 3g of plant protein.
Each Strawberry Watermelon Popsicle comes in at only about 60 calories, making it a healthy treat you can savor and share with everyone.
Exercise has a long list of health benefits, and everyone wants to get the most out of their workout routine. The ideal scenario is one where you can boost your workout productivity so you can see the biggest results with the least amount of time and effort spent.
While a lot of workout advice focuses on how to recover after exercise, workout productivity is often a result of what happens before you hit the gym. And that’s where some caffeine can make the difference.
When consumed about 45 minutes before working out, natural caffeine is the secret sauce of maximizing your athletic performance. Here are 6 ways caffeine can give your workout a boost…
One of the main benefits you will notice right away with caffeine before exercise is that it will improve your performance. One study published in Sports Medicine, for example, concluded that caffeine is a powerful ergogenic aid—in other words, caffeine improves exercise performance (1).
The study specifically noted that caffeine can allow athletes to train with more power and for longer durations without getting fatigued. Another study echoed the ergogenic effects of caffeine with improved results in cyclists (2).
If you exercise to get lean and trim down, research suggests that caffeine can help expedite your goals by stimulating fat loss. Taking caffeine before exercise can help you burn more calories.
One study published in the International Journal of Sports Nutrition and Exercise Metabolism, found that athletes who took caffeine before exercise burned around 15% more calories following a workout compared to those who didn’t supplement with caffeine (3).
Pre-workout caffeine can also encourage your body to use fat cells as a source of energy. It accomplishes this by stimulating your nervous system to release norepinephrine (4). In turn, the spike in norepinephrine encourages the breakdown of fat cells.
Research suggests that caffeine can also improve your circulation. One team of Japanese researchers discovered that drinking a cup of caffeinated coffee improved capillary circulation by 30 percent (5).
So how does this help your workouts? When you have better circulation, your tissues have more oxygen and other essential nutrients. As a result, your muscles will have a higher level of performance throughout a workout.
Your muscles use a compound called glycogen for energy. The more you exert yourself during a workout, the more glycogen you use. The problem is, your body doesn’t have an unlimited supply of glycogen.
When you use up all your glycogen, your muscles become fatigued and weak. Research has found that caffeine combined with carbohydrates can improve how much glycogen is resupplied to your muscles after a workout (6).
This means your muscles will have significantly more energy the next time you exercise. So, you can work out several days in a row without muscle fatigue getting in the way.
Sometimes having the motivation to drag yourself to the gym or out for a walk is the biggest challenge of them all. Especially when you’re exhausted or not in the right mood. This is where caffeine shines.
A large body of evidence shows that caffeine can boost your energy and alertness, giving you the nudge you need to get moving (7).
Had a bad day at work? Bored of your current workout routine? Supplementing with natural caffeine sources such as green tea or coffee before your workout can make all the difference.
As you age, you lose muscle mass much easier. It’s an unfortunate biological fact. The good news is, caffeine in addition to exercise can help preserve your muscle tissues from degrading.
When you consume caffeine, it triggers the release of Brain-Derived Neurotrophic Factor or BDNF (8). Among many other tasks, BDNF is shown to play a role in muscle regeneration (9). Which means caffeine may help prevent muscle loss.
Observational evidence supports this notion as well. One study in Korea, for example, found that people who consistently drank coffee experienced considerably less muscle loss (sarcopenia) (10).
Not all sources of caffeine are created equal. Sure, gulping down an energy drink may give you a temporary surge in energy, but energy drinks are horrible for your health otherwise.
Energy drinks and sodas are not only loaded with sugar and other toxic ingredients, they are spiked with synthetic caffeine that is made in Chinese factories, and may only sabotage your performance in the long run.
So, what are healthy sources of caffeine? Green tea tops the list as not only does it provide natural caffeine, it comes with beneficial catechins including EGCG, which supports fat burning.
Regular coffee also works, with anywhere between 70 to 180mg of natural caffeine per cup depending on the brew and brand (11). Make sure to opt for organic blends as both conventional tea and coffee are heavily sprayed with toxic pesticides.
Another good option is to pick an organic supplement with natural caffeine botanicals, including green tea and green coffee extract. Green coffee is preferred since it also provides chlorogenic acid, which has antioxidant properties and supports healthy metabolism (12).
Start the day with a delightfully creamy latte that gives you the fuel to power through your to-do list. Over 20g of plant protein satisfies any hunger pangs, plus energizing MCTs help to crush mid-morning cravings. It’s a delicious way to get a quick coffee fix and the goodness your body needs.
1 banana (can also be chopped & frozen) 2 to 3 ice cubes (if using fresh banana) ¾ cup (6 oz.) of almond milk ½ to 1 teaspoon organic instant coffee powder 1 tablespoon almond butter 2 scoops Organic Super Protein
Coffee gives the latte its signature flavor, natural caffeine to get your circuits going, and antioxidant support.
Banana adds a smooth creamy texture, a touch of sweetness, and potassium to replenish minerals. Almond butter gives a mild nutty flavor and comes with natural vitamin E.
Two scoops of Organic Super Protein provide 18g of plant protein sourced from organic superfoods, energizing MCTs that satisfy cravings, and organic omegas to support heart health.
With just a few minutes of prep, you can have a power smoothie that satisfies your coffee fix AND gives you nourishing superfoods to get your day started on the right track.
Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness.
The weed killer glyphosate—infamously known as Roundup—can be found everywhere: lawns, gardens, parks, soil, rivers and even in the rain (1). But household use of this herbicide is dwarfed by its use in agriculture. And herein lies the problem.
Over the past several years, scientists have discovered that exposure to glyphosate-containing weed killers is a huge threat to public health. And it’s a risk that keeps growing.
The rise of GMO crops—including corn, soy, and canola—has led to a skyrocketing use of glyphosate with almost 300 million pounds applied each year (2). Genetically engineered crops (GMOs) were designed to withstand this toxic herbicide, so it can be sprayed and kill the weeds but not the crop.
But this weed killer is not just used on GMO foods. A variety of non-organic crops including wheat, oats, rye, peas and millet may all be treated with glyphosate to ready the crops for harvesting (3).
The result is that this weed killer has become an unwelcome and often unknown addition to virtually all the food we eat (4).
That bowl of oat cereal for breakfast? It comes with a sprinkling of glyphosate. Testing by the Environmental Working Group (EWG) found that every single sample of oat-based products they tested showed levels of glyphosate.
Image: Environmental Working Group (EWG)
Some of these samples had shockingly high levels of glyphosate. For example, the Quaker Oatmeal Squares Honey Nut cereal showed a result of 2,837 ppb (parts per billion), far above the 160 ppb that the EWG considers safe (5).
Planning on a sandwich for lunch? You’re likely getting a slice of glyphosate with your bread. Testing by the UK government revealed that 60% of bread sold there had pesticide residues, most frequently, glyphosate (6).
And no matter what you plan for dinner, chances are you’ll get a serving of glyphosate too. Testing by the Canadian Food Inspection Agency found glyphosate in 30 percent of all foods sampled (7).
When you consider you may be eating some glyphosate at every meal, the level of exposure becomes quite worrisome.
According to the World Health Organization’s International Agency for Research on Cancer (IARC), glyphosate is classified as “probably carcinogenic” (8). This may explain why eating organic is linked to a reduced risk of cancer.
In August 2018, a heated court case opened the world’s eyes to the potential cancer risk of Monsanto’s glyphosate-containing weed killers (9).
A California court ordered Monsanto to pay $289 million in damages to a man dying of cancer. Dewayne Johnson, a 46-year-old father, developed a severe and fatal form of non-Hodgkin’s lymphoma. As a school groundskeeper, he was repeatedly exposed to Monsanto’s Roundup and several other glyphosate-based weed killers.
But cancer isn’t the only concern with glyphosate. Researchers have found links between glyphosate and many different health issues.
Glyphosate is associated with rising rates of gluten intolerance (10)
Research shows glyphosate can negatively affect the microbiome in the gut, which creates a pathway for diseases to develop (11)
Studies in mice showed glyphosate promotes anxiety and depressive-like behaviors (12)
Research on human cell lines show that glyphosate harms human cells by disrupting their protective membrane (13)
Animal studies show that glyphosate can reduce mitochondrial function and negatively affect neurotransmitter activity (14)
The thing is, glyphosate isn’t the only concern. That’s because glyphosate interacts with the other ingredients in weed killer products, which can make it even more dangerous.
Glyphosate is rarely used on its own. It’s usually combined with a cocktail of proprietary “inert ingredients” that result in what we know as a chemical weed killer or herbicide.
According to Caroline Cox, research director of the Center for Environmental Health, the term “inert ingredient” is completely misleading (15). Cox explains that Federal regulations label any pesticide ingredients that don’t harm pests as “inert.” But that doesn’t mean inert chemicals are safe.
Research shows commercially available herbicides are much more toxic than glyphosate alone. One “inert ingredient” in some variations of Roundup is called polyethoxylated tallow amines or POEAs. This chemical surfactant was found to express a variety of toxic effects to humans (16).
”Monsanto should not have to vouchsafe the safety of biotech food, our interest is in selling as much of it as possible. Assuring its safety is the F.D.A.’s job.’‘ ~A quote from a Monsanto Executive in the New York Times.
The court case with Dewayne Johnson not only exposed the dangers of glyphosate-based herbicides, but also how Monsanto has allegedly covered up the dangers.
Whenever a study was published that revealed the dangers of glyphosate herbicides, Monsanto “pushed its version of the science into the public realm through ghostwritten work that was designed to appear independent and thus more credible” according to The Guardian.
The Guardian’s report also mentioned evidence was put forth that indicated the company allegedly worked closely with the Environmental Protection Agency to suppress the evidence of potential harm.
So not only was Monsanto found responsible for Dewayne Johnson’s cancer, but the jury also determined that there was “’clear and convincing evidence’ that Monsanto’s officials acted with ‘malice or oppression’ in failing to adequately warn of the risks,” reported The Guardian.
Since glyphosate-based weed killer residues can be found seemingly everywhere, it’s impossible to completely avoid it. What you can do is minimize your exposure to protect your health.
Most importantly, purchase organic food whenever possible. If you’re on a budget, aim to buy these 15 foods as organic, as they typically have the highest contamination levels for pesticides and herbicides.
Invest in a reverse osmosis filter or other filter that can remove glyphosate, along with toxic heavy metals from your water.
When it comes to staying safe from weed killers, consistency is key. The effects of weed killers aren’t likely to happen overnight unless you’re exposed to large amounts of it. It’s the constant chronic exposure in our food supply that presents a long-term risk.
Slightly sweet with notes of Matcha green tea and aromatic vanilla bean, this fast and flavorful smoothie comes with 18g of plant protein and powerful antioxidants to fuel energy and recovery. It’s organic, vegan, gluten-free and delicious.
1 cup (8 oz.) unsweetened organic vanilla almond milk ½ cup frozen banana slices (about half a banana) 1 tsp. organic matcha green tea powder 2 scoops Organic Super Protein
Not only do these antioxidants help speed recovery after a workout, EGCG in green tea gives your metabolism a boost too, for natural energy (1).
Organic Super Protein provides 18g of plant protein sourced from organic superfoods including pea, hemp and gluten-free ancient grains.
These proteins combine with energizing MCTs from organic coconut to help satisfy cravings and optimize metabolism. Organic omegas round out the blend, supporting heart health.
Easy to make and a delight to drink, this tasty protein smoothie satisfies your sweet tooth and nutrient needs all in one. Whether you have a tough workday or a tough workout, turn to this tasty shake to power through.
