BY JULIA ROSS, MA, NTS
Aging is caused by so many processes; however, DNA and telomere damage as well as mitochondrial dysfunction are the leading causes. Several natural compounds are pivotal to human health and healthy biological aging, notably NAD+.
Did you know that by middle age, the body’s NAD+ levels have plummeted to half their youthful levels?
Reduced NAD+ levels can result in fatigue and decline in metabolism – leading to weight gain and increased risk of developing
type 2 diabetes, as well as age-related cognitive decline and muscle loss. Numerous studies have demonstrated that boosting NAD+ levels can reverse mitochondrial dysfunction and improve insulin sensitivity. One of the most effective ways to boost NAD+ levels is by supplementing with nicotinamide mononucleotide, also known as NMN. NMN is a precursor to NAD+, and is rapidly absorbed and converted to NAD+. NMN is shown to be superior to that of another NAD+ precursor called nicotinamide riboside (NR).
At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.
KATE RHÉAUME, ND
Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).
KAREN JENSEN, ND
Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is the author or co-author of seven books; her most recent is Women’s Health Matters: The Influence of Gender on Disease.
KARLENE KARST, BSc Nutrition
Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst
JULIE REIL, MD
Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.
MARITA SCHAUCH, ND
Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.
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STEPHANIE RUBINO, ND
Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.
JENNIFER BRIX, ND
Dr. Jennifer Brix is a licensed naturopathic doctor and health educator with a passion for empowering her patients to achieve optimal health. In clinical practice, she focuses on treating digestive complaints, hormone imbalances, and brain-related disorders, and has been recognized as a top naturopathic doctor in her community.
GAETANO MORELLO, ND
Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.
JULIE SOLNIER, PhD
Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences from the University of Graz, Austria. She is an expert in pharmacognosy (medicinal plant research) with lecturing experience on herbal medicine. Julia is a Research Scientist at Factors Group and ISURA®. She focuses on conducting clinical trials and developing innovative delivery solutions.
MICHAEL LYON, MD
Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.
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The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization. All article references can be found at womensvoicemagazine.com
Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676
Real Solutions by Real Physicians for Real Women’s Needs®
Cover photo credit Ridofranz
To our readers,
“Rejuvenate for Spring” is our theme for Volume 20, so here’s what is top of our list: slow down, find joy in life, count your blessings, and ditch bad habits and unhealthy eating. So, sit down and relax because we’ve carefully curated content for your reading pleasure.
With obesity rates rising, many people find junk food and sweets addictive, and no one understands this topic better than Julia Ross, the director of a Virtual Clinic and Practitioner Training Program and the author of three groundbreaking books: The Craving Cure, The Mood Cure, and The Diet Cure. In this volume, she shares her remarkable life’s work with amino acids in addiction and neuro-nutrition and how supplementation can quickly eliminate unhealthy cravings for sugar and other addictive food.
Additional articles include “Metabolic Health Vital to Longevity,” “Bromelain to the Rescue for Chronic Sinusitis,” “Steps to Keep Your Brain Sharp at Any Age,” “COVID-19 and Cardiovascular Disease in Healthy Young Adults,” and how “Climate Change is to Blame for Prolonged Allergy Seasons.” Plus, “Eat Beets to Get Back on Your Feet”!
Thank you to the Women’s Voice team who work diligently to bring content to our readers related to health, wellness, and the sustainability of our planet.
In Health – WV magazineWe are building a global community of women of all ages, shapes, sizes, and backgrounds who care deeply about each other, natural health, and our planet’s delicate ecosystem. Our team comprises doctors, nutritionists, and passionate health advocates who are a source of inspiration and positive change for you and the health of our planet.
Contact Us – We would love to hear from you. Your feedback helps us determine what features to add and how to improve WV magazine. Email the editor at info@womensvoice.com
WV magazine is available only in natural health stores and online. At WV, we support our retail partners across North America who have worked for over 80 years to promote food security, elevate the benefits of organic products, and strengthen local economies. These stores build community and help reduce the planet’s carbon footprint.
Want More? Sign up for WV magazine updates, health tips, and recipes online at womensvoice.com
The print you’re reading today consists of recycled inks, and every page is now being made from FSC® certified paper. This FSC® certified paper is a combination of material from well-managed FSC certified forests and recycled material. The Forest Stewardship Council® (FSC®) employs independent third-party auditors to monitor the supply chain, ensuring that FSC® Mix paper maintains forest health and protects fish and wildlife habitats. Women’s Voice sees the move to FSC® paper as a step toward long-term, environmentally conscious sustainability.
BY JENNIFER BRIX, ND
The straight answer is yes. The length and intensity of pollen seasons are growing, and it’s largely because of a warming planet. A RECENT STUDY FOUND THAT, ACROSS THE U.S. AND CANADA, POLLEN SEASON STARTS ABOUT 20 DAYS EARLIER, AND POLLEN LOADS ARE ABOUT 21% HIGHER SINCE 1990. For the one in five of us who deal with seasonal allergies, this news is not good.
It’s all happening because plants need carbon dioxide to grow, and with greater emissions of CO2 entering the atmosphere, plants begin their flowering stage earlier and stay there longer. Airborne pollen levels subsequently rise in the air and lead to major health impacts, from nagging nasal drip and itchy eyes to more serious upper respiratory tract and lung complications.
Asthma is a respiratory condition that seasonal allergies tend to make worse. Allergy-induced asthma is very common and is typically managed with inhaled corticosteroids. Although necessary in many cases, there is a current initiative to look at preventative measures to support asthma symptoms, especially when it comes to allergies. The main reason is because common asthma inhalers – both metered dose inhalers (MDIs) and dry powder inhalers (DPIs) – have significant impacts on the health of the planet. In fact, the use of one MDI is equivalent to a 290 km journey in a gasoline-powered vehicle, while the packaging of DPIs causes substantial marine ecotoxicity. Aside from asthma inhalers, pharmaceuticals, in general, represent 25% of total life cycle health care greenhouse gas (GHG) emissions, making it the largest expenditure category by emissions, ahead of hospitals.
The use of one MDI is equivalent to a 290 km JOURNEY in a GASOLINEPOWERED VEHICLE
So, when looking toward the upcoming allergy season, try to look through a preventative lens rather than one full of misery. There are clinically proven effective preventative treatment options that are both climate-friendly and void of other common side effects seen in many allergy medications like inhalers and antihistamines. One particular superstar is the bioflavonoid quercetin.
Quercetin is naturally present in apples and onions and is known for its ability to support the balance of T-helper cells and antigen-specific antibodies, stabilize the cell membranes of mast cells (influential immune cells involved in the development of allergic responses), and inhibit the production and release of histamine. You likely know histamine for its ability to make you sneeze, feel congested, have burning eyes, and create mucus that runs and runs and runs. Quercetin’s immune-modulating and anti-inflammatory actions contribute to its usefulness against allergic rhinitis, seasonal allergies, and other allergic responses.
But not all supplements are created equal, and in fact, quercetin is very difficult to absorb from food or supplements, largely because it is fatsoluble. This means that the clinical efficacy of quercetin is very limited unless you take a form that has been optimized for absorption. When choosing an allergy-relieving quercetin supplement, look for the LipoMicel form. LipoMicel quercetin is more absorbable, meaning you need to take ten times less to feel the health benefits. Incorporating quercetin into your daily routine a week or two before allergy season starts can be an effective way to help prevent and relieve allergy symptoms. You will also become a climate advocate by choosing to reduce your allergy symptoms naturally and not contribute to GHG emissions. So put your tissue box away and get out in the garden this spring with optimized quercetin!
In closing, speaking to your health care practitioner before starting, stopping, or changing your prescribed medications is essential.
Stress-Relax Ashwagandha features clinically studied organic KSM-66 Ashwagandha® extract to help increase resistance to stress and anxiety in people with a history of chronic stress, thereby improving their quality of life. Ashwagandha is a well-recognized Ayurvedic herb that is traditionally used as a sleep aid and nerve tonic, and it also provides athletic support.
“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I had my eye on. Why collagen? Unfortunately as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.
Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements
promote healthier looking skin, and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally. When choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal-hormone- and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”
Nutritionist
NATASHA PAROUTIS,
“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”
Is collagen good for men?
Absolutely.
Does it help reduce the signs of aging?
Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow, healthy hair, and skin.
Supports a normal menstrual cycle • Reduces testosterone levels
Promotes healthy blood sugar levels
Supports ovarian function, egg quality, and fertility
“Over the past 10 years using WomenSense® products, I have seen improvements in energy levels, PMS, hormonal acne, painful periods, belly fat, insomnia, hot flashes, and much, much more.” – Marita Schauch, ND
Eat your veggies! This well-established advice is an essential part of our daily nutrition habits, and for good reason. Rich in vitamins, minerals, and important phytochemicals, abundant vegetable intake promotes health and reduces chronic disease risk. Among the various vegetables available, beetroots have gained scientific attention in recent years.
Low in calories and fat, beetroots are also a good source of protein and dietary fibre. Although beetroots have a high carbohydrate and sugar content, the body can readily convert these compounds into energy. Research has noted the role of beetroots in supporting physical performance, vascular health, cardiorespiratory disorders, and diabetes, thanks to vital bioactive compounds listed below:
• Vitamins (C, B1, B6, A, K, E, plus β-carotene)
• Minerals (calcium, iron, magnesium, potassium, selenium, zinc)
• Nitrates
• Betalains
• Polyphenols
Beetroots are some of the highest dietary sources of nitrates, a compound also found in other vegetables such as spinach, lettuce, celery, and radish. The body can convert dietary nitrates into nitric oxide, a signalling molecule essential for health. One study found that beetroot juice supplementation led to a 21% increase in nitric oxide levels 45 minutes after consumption. That’s impressive!
BY STEPHANIE RUBINO, ND
Nitric oxide has been shown to relax and dilate blood vessels, improve blood flow, reduce blood pressure, and increase nutrient and oxygen delivery to the heart, brain, and muscles. Additional benefits of nitric oxide include immune function support, glucose and calcium homeostasis, and regulation of the mitochondria, our energy powerhouses. Our body’s ability to produce nitric oxide decreases with age, increasing our risk of high blood pressure and cardiovascular disease. However, increased dietary intake of nitrates with beetroot juice has been shown to influence blood pressure. In one systematic review, the efficacy of beetroot juice supplementation was associated with significantly lower levels of blood pressure. An additional review of studies looking at the health benefits of beetroot juice found that because of their support of blood pressure, beets “should be promoted as a key component of a healthy lifestyle” in healthy and hypertensive individuals.
High nitrate levels in beetroot juice have also been investigated for their sport-enhancing benefits, especially in endurance activities. Nitrates can impact other factors such as oxygen uptake, blood flow, platelet aggregation, heart rate, cardiac output, and performance. Nitric oxide supports the more efficient use of oxygen in the body, thereby making beetroots a great choice for athletes and anyone with an active and demanding lifestyle. Research also points to the benefits of beetroot juice supplementation for individuals with peripheral artery disease, helping them to exercise with less pain and at higher workloads for longer time periods during individual training sessions.
Betalains are another important active compound in beetroots that possess antiviral, anti-inflammatory, and antioxidant benefits, helping to support health conditions, such as cardiovascular diseases, asthma, arthritis, intestinal inflammation, and diabetes.
Beetroots have great potential to be used as a medicinal food, and supplementation has been described as an easy, cost-effective, and evidencebased strategy to reduce blood pressure and support other positive health outcomes. Enjoy this superfood on its own, or generously add it to salads, soups, or smoothies. Fermented beetroot supplements are especially beneficial – the traditional food preservation technique of fermentation helps improve digestibility and nutrient bioavailability for overall health.
Beetroot juice is associated with significantly lower levels of blood pressure.
Keto- and paleo-friendly brain and body fuel, Organic MCT Oil provides energy for workouts and weight loss, and support for agerelated cognitive decline. Perfect in smoothies or your morning co ee!
DME Organic Virgin Coconut Oil is certi ed fair trade and is hand pressed directly from fresh coconuts on family-owned farms in 90 minutes. Delicious and safe for cooking and baking!
MCT and DME® oils are organic and sustainably sourced, and provide the highest quality and freshest coconut oils.
BY JULIA SOLNIER, P h D
However, in terms of health span, longevity is not only about the number of years we live but also the quality of life that matters. Both these goals are achievable by focusing on the key elements that can help us become healthier and thus increase lifespan. It starts by improving metabolic health, one of the fundamental cornerstones to a longer and healthier life.
In simple terms, it means keeping your blood sugar levels balanced, which is a crucial measure of metabolic health. Today, 90 million American adults and 11.7 million Canadians have prediabetes, and most are unaware they have blood sugar issues. When cells become resistant to insulin, blood sugar elevates. If not addressed, it can lead to a cascade of health issues,
including heart disease, stroke, kidney disease, cancer, and even dementia.
One of the first steps to improve metabolic and cardiovascular health is to lose a few pounds. According to clinical research, losing a mere 5% of body weight can have a positive impact on blood markers that reflect metabolic and cardiovascular health. Meal replacements are an easy and
Meal replacement shakes are rich in nutrients with an optimal ratio of macro- and micronutrients, and most have fewer calories than regular meals. When looking for a meal replacement, choose shakes that contain at least 3 g of fibre and a reasonable amount of high-quality protein. The right combination of fibre and protein will diminish cravings and help retain muscle mass. In a recent clinical study conducted on overweight participants, RealEasy™ Meal Replacement with PGX® (a globally researched fibre) led to meaningful reductions in body weight (13 lb or 6 kg) and a 7% weight loss
Humanity has always been obsessed with the question, “HOW DO WE LIVE LONGER?”
on average after a 12-week study period. The study showed that replacing two meals per day significantly impacted losing weight in a short period. For instance, if you weigh 200 lb, a 7% weight loss reflects a 14 lb weight reduction, which will positively impact your blood sugar and lipid markers. Study participants who consumed the RealEasy Meal Replacement shake with PGX twice per day noticed a decrease in food cravings, increased energy, and improved gut health.
physiological functions don’t work, creating health issues. Chronic fatigue, fibromyalgia, cognitive dysfunction, neurodegenerative diseases, pain syndromes, depression, anxiety, metabolic syndrome, and other health problems are linked to impaired mitochondrial function. A growing body of evidence shows that mitochondrial dysfunction is involved in most chronic diseases and contributes to aging, but there are ways to strengthen mitochondria. Nutritional supplements focusing on mitochondrial health are available in natural health stores. RegenerLife™ is a supplement that provides mitochondria with crucial nutrients, such as CoQ10, acetyl-Lcarnitine, glutathione, and superoxide dismutase, to nourish metabolic function, increase energy, and promote longevity.
Glutathione rapidly oxidizes in the gastrointestinal tract after oral ingestion, so absorption and therapeutic use can be limited, making glutathione ineffective. Today, a new form of glutathione known as LipoMicel glutathione improves absorption, which can enhance efficacy. In human clinical studies, researchers achieved higher glutathione concentrations by encapsulating the compound in LipoMicel, compared to regular/ standard formulations.
Little adjustments in our habits and diets can help us live longer and healthier lives. The good news is that we can do several things to improve our healthy lifespan by supporting metabolic health. For example:
| Eat a fresh, organic wholefood diet with lots of veggies and fruit
| Replace one or two meals per day with a healthy protein shake
Studies have pointed out that metabolic diseases are associated with mitochondrial dysfunction and oxidative stress. There is little doubt about the importance of mitochondria to overall general health. Mitochondria are little organelles found in every cell (except red blood cells), and they play essential roles in metabolism. These tiny powerhouses convert nutrients, carbohydrates, and protein, improve fat metabolism (i.e., fatty acids and amino acids), and turn it into energy or electricity (called ATP).
The human body’s cells act like factories by providing the “electricity” that allows us to breathe, think, see, smell, run, and sleep. So, you can imagine what happens when these critically essential organelles are compromised; many
Nature truly takes care of us; glutathione is one of its greatest gifts. Glutathione is the body’s most potent antioxidant, and what it can do physiologically is nothing short of miraculous. Glutathione is in every cell in the body and can stop damage to important cellular functions. Glutathione is made up of three amino acids: glycine, cysteine, and glutamic acid. Powerful antioxidants like glutathione are essential for a long, healthy life. The lack of glutathione plays a role in many health issues, such as inflammation, Alzheimer’s disease, Parkinson’s disease, liver disease, and metabolic diseases like diabetes and premature aging.
| Reach for fresh, healthy snacks (eat an apple or pineapple when you crave something sweet)
| Support mitochondrial function by providing cells with essential nutrients to protect your DNA and decelerate aging
Another well-established factor in the quest for longevity relates to MITOCHONDRIAL HEALTH, WHICH IS KEY TO METABOLIC HEALTH.
Change can be tricky, but each healthy choice moves you closer to your goal, and soon you will reap the rewards of better health, and take part in all the activities you love.
with CURCUMINRICH™
– The Best Curcumin
• Supports cognitive health and brain function
• InflamRelief™ Complex, supports healthy joints, tendons, and muscles
Support the body’s natural inflammatory response
Maintains and supports cardiovascular health
Data from the Smidt Heart Institute at Cedars-Sinai found that deaths from heart attacks rose significantly during the COVID-19 pandemic, reversing a downward pre-pandemic trend. The age group hit the hardest was people between 25 and 44, who saw a 29.9% increase in heart attack deaths over the first two years – 30% higher than the predicted number. Adults between 45 and 64 saw a 19.6% relative increase, and adults 65 and older saw a 13.7% relative increase.
Demi Washington, a Vanderbilt University School of Medicine basketball player, got COVID-19 in late 2020, prevaccine. Demi’s symptoms were mild, and
she felt no indications or signs that her heart was inflamed, nor did she have a genetic predisposition. Before she could resume playing, the university required her to undergo an MRI, which showed she had myocarditis (inflammation of the heart) that a virus can trigger. It usually resolves as the infection wanes but sometimes can cause arrhythmias, heart failure, cardiac arrest, and sudden death. Unfortunately, similar stories of young people, particularly healthy athletes experiencing stroke or heart attacks, have become more common since the pandemic. Demi has since recovered and is back to playing ball. However, this
experience sheds light on the thousands of young adults infected with COVID-19 whose health did not rebound as successfully.
journal published the results of a meta-analysis of the scientific literature on COVID-19, which showed immunity from a past SARS-CoV-2 infection is as protective as vaccination against severe illness and death. More on this groundbreaking review in the next volume of Women’sVoice.
2023
“
Young people are obviously not really supposed to die of heart attack.”
– DR. SUSAN CHENG, STUDY CO-AUTHOR
There are various possibilities based on current data, including:
| The body’s immune system causes inflammation in the heart and blood vessels in response to an infection or other triggers.
SARS-CoV-2 virus and certain strains of influenza can damage the heart’s muscle directly, which decreases the heart’s ability to pump blood, often leading to stroke or heart attack.
SARS-CoV-2 also increases the viscosity (stickiness) of the blood, and this, combined with inflammation in the blood vessels, increases the likelihood of blood clots, stroke, and heart attack.
In some people, this normal defensive immune inflammatory response is exaggerated, resulting in inflammation that can destroy healthy tissue and damage organs such as the heart, kidneys, and lungs.
| When it comes to younger people, they generally have a more robust immune response, which can also lead to a heightened inflammatory response to the viral infection.
According to The Journal of the American Medical Association (JAMA), data suggests that even 30 days post a COVID-19 infection, people are still at an increased risk for cardiovascular disease (CVD), including pericarditis, myocarditis, heart failure, thromboembolic disorders, and more.
The results of this study show that the risk can last up to one year.
So, other than not getting COVID-19, which seems very rare at this point, what can a person do to protect blood vessels and the heart from increased
VITAMIN K2 activates proteins that bind to calcium, moving it out of the soft tissues, including the arteries. This helps keep blood vessels flexible and open for better circulation. Studies have shown that vitamin K2 is linked not only with reductions in arterial calcification but also with a lower risk of death from CVD.
OMEGA-3 FATTY ACIDS are some of the best supplements for circulation and have been shown to:
| Encourage the release of nitric oxide, which relaxes blood vessels, allowing more blood to flow through them
| Have anti-inflammatory properties, which encourage proper dilation and reduce the risk of CVD
| Prevent “sticky blood” and reduce the risk of blood clots
When the production of free radicals (unstable atoms that damage cells) outpaces the body’s level of antioxidants, it causes oxidative stress, which damages cells and tissues. The immune system responds by initiating an inflammatory response that can result in chronic inflammation. By reducing oxidative stress in the endothelium (lining of heart and blood vessels), antioxidants help prevent and reduce inflammation.
The best antioxidants for circulatory health include:
TURMERIC/ CURCUMIN is widely recognized as one of nature’s most powerful anti-inflammatories. It also reduces platelet aggregation and promotes nitric oxide release, making it great for blood flow. Absorption of turmeric is notoriously poor, so make sure you get a product with enhanced bioavailability, such as Theracurmin®.
RESVERATROL In addition to countering oxidative stress and inflammation in the blood vessels, resveratrol also improves blood flow and reduces excessive clotting.
are also known to enhance blood vessel health and improve circulation.
WATER is critically important to prevent increased blood viscosity, in addition to following a healthy lifestyle such as the Mediterranean diet and regular exercise.
“This is not even just like the flu... This virus is still very different from any other virus we have seen in our lifetime.”
– DR. SUSAN CHENG
Give yourself the boost you need. These new products spark rejuvenation through powerful antioxidants and inflammation busters, and include a fantastic new sleep aid.
Your brain cells demand more energy and nutritional support than any other cells in your body. This kit, with the ingredients listed below, helps naturally ignite brain mitochondria to produce energy from the foods we eat, in convenient all-in-one packets.
• Phosphatidylserine helps nerve cells communicate. It improves memory function and the ability to focus.
• Grapeseed extract and curcumin regulate and reduce inflammation and cognitive decline.
• Probiotics improve the health of your “second brain,” the gut, which can boost neurotransmitter production. These neurotransmitters boost mood and cognitive function.
• Omega-3 helps fight inflammation and maintain brain structure.
For people who want to maximize their omega-3, you’ll love our new 2200 mg omega-3, which offers ultra-strength omega-3 combined with vitamin D3. These superior softgels deliver concentrated omega-3s to your intestines for advanced absorption.
Breakthrough technology delivers rejuvenation with Liposomal Bioenergetic Vitamin C liquid softgel. This is the powerhouse of antioxidants! It helps with healthy aging.
The brilliant Sleep Better tri-layer tablets have 5 mg of quick-release melatonin and 5 mg of delayed, timed-release melatonin, so you can stay asleep. Plus it has 5-HTP to get you asleep more quickly, along with ingredients that help calm you for a restful sleep (L-theanine, valerian, passionflower, and hops). No more waking up in the middle of the night!
Resveratrol is found naturally in “superfoods” like red wine, cocoa, and blueberries. It’s a powerful antioxidant that regenerates the body at the cellular level. Because of its anti-inflammatory activity, resveratrol has been shown to offer brain and cardiovascular protection, and can protect nerve cells from damage.
The calm of night and sleep, sleep so sweet a beautiful rest from day
BY KAREN JENSEN, ND
Chronic rhinosinusitis (CRS) is one of the most common lingering medical conditions worldwide. CRS affects one in seven people each year in the U.S., compromising the quality of life (QOL) in all age groups. CRS had a more significant effect on social function, an essential aspect of QOL, than ischemic heart disease, chronic heart failure, or rheumatoid arthritis, based on how miserable the symptoms were. Even so, little is written about CRS, treatment is controversial, and it is often misdiagnosed or underdiagnosed. CRS is characterized as infection and/or inflammation lasting over three months. The most common symptoms include sinus inflammation/pain, runny nose, postnasal drainage, blocked nose, headaches, decreased sense of smell, fatigue, irritability, dental pain, and pain around the eyes, cheeks, and forehead. Unlike a cold, these symptoms don’t disappear within a week.
CRS has various causes, but it usually involves an upper respiratory infection (such as a cold) or an allergic reaction that causes inflammation and swelling, and prevents the sinuses from draining properly. When sinuses become blocked, they provide a place for bacteria, viruses, and fungi to live and multiply. I can attest that CRS is difficult to treat, even with repeated rounds of antibiotics, antihistamines, decongestants, and corticosteroids. Until I experienced a case of CRS, I did not realize how much it would negatively affect my overall well-being. After several doctor visits, I saw a specialist who recommended aggressive antibiotic treatment for six weeks. In my case, I had gone deaf in both ears, and thankfully the antibiotic helped with this, but other debilitating symptoms lingered, and surgery was my next stop. Surgery is often not the answer, but many people, like me, reach a point where there doesn’t seem to be any other option.
The latest Cochrane Review, considered the gold standard in medicine because it is less biased and more conservative, states that surgery offers no advantage over medical treatment. With my background as a naturopathic doctor, I kept thinking about natural options, especially bromelain. What could it hurt? I was already miserable.
Many people are aware of the powerful anti-inflammatory effects of bromelain, an enzyme found in pineapples. Clinical trials have confirmed its effectiveness as an analgesic/anti-inflammatory for use in both rheumatoid arthritis and osteoarthritis and other inflammatory disorders. Bromelain got my attention when I saw a study on its ability to penetrate the blood and the mucous lining of the sinuses (sinonasal mucosa) in individuals with CRS.
■ Children with acute sinusitis treated with bromelain recovered from their symptoms more quickly than children administered standard treatment.
■ 85% of subjects treated with bromelain experienced complete relief from nasal inflammation, compared to 40% of subjects in the placebo group.
■ Bromelain is thought to work by inhibiting the synthesis and accumulation of prostaglandins (fatty acids
that promote inflammation).
■ Bromelain also improves the health of cells and tissues in the lungs and reduces levels of immune cells involved in asthma attacks.
■ Combined bromelain and antibiotics have been shown to be more effective than antibiotics alone in a variety of conditions, including sinusitis.
WHEN I STARTED TAKING BROMELAIN DAILY, MY SYMPTOMS DISAPPEARED.
– KAREN JENSEN, ND
with just 1–2 softgels per day
Bromelain can be very effective for most people in reducing swelling, inflammation, pain, and other sinusitis symptoms. Look for bromelain supplements that contain 500 mg per capsule.
Some people with more allergic sinusitis may want to combine bromelain with quercetin, which can act like an antihistamine. Probiotics, or “friendly” bacteria, may also be helpful, especially if you have taken antibiotics for sinusitis. Neti pot or saline sinus sprays are also beneficial.
Caution: Bromelain may increase the risk of bleeding, so people taking anticoagulants (blood thinners) should discuss this with their health care practitioner.
Fast-acting support for immune and respiratory health
• Helps relieve fever associated with the common cold and flu
• Relieves symptoms of colds and flu such as cough, sore throat, and mucus buildup
• Promotes detoxification of the kidneys, skin, and mucous membranes
BY MARITA SCHAUCH, ND
Healthy aging is not a myth. Making choices daily to improve your health, no matter what age you start, will pay off as you feel your body’s power propelling you to live a long, healthy life. Let’s explore some healthy aging lifestyle tips and super nutrients that can aid us in living a healthy, long, fulfilling life.
Sleep is a major key to health and longevity. Turn off electronics a few hours before bed to prepare for rest. Restful sleep allows the body to rejuvenate, heal, and repair. Eat wholefoods. Buy organic and eat plenty of fresh vegetables and fruits each day, and be sure to add adequate amounts of clean, healthy proteins, like fish, chicken, legumes, and more. Avoiding processed food and refined sugars also helps fuel a healthy body and mind. Move your body, walk, park farther from the store, find an exercise buddy, or join a walking or jogging group. Find something you enjoy so you have no trouble keeping active regularly. As little as 30 minutes a day can have a massive impact!
Exposure to environmental toxins through agricultural practices, personal care products, and cleaning supplies has a profound effect on how we age and our longevity. We can link the accumulation of heavy metals and toxins to increased rates of autoimmune diseases, Alzheimer’s disease, chronic fatigue, and reduced metabolic power, which significantly impacts our mitochondria, central to energy and metabolism. Even at low levels, these toxins leave the body feeling run down and sluggish. The good news is that our bodies come equipped with a system to detox and remove toxins and heavy metals. This system is made up of three
main organs, the liver, colon, and kidneys. The liver works hard to filter toxins from the food we eat before reaching the bloodstream. The colon works to flush these toxins out through solid waste. The kidneys constantly work to filter the blood for any toxins and excrete them through urine. One of the key chemical components the body uses to detoxify itself is the nutrient glutathione, produced naturally by the liver. Without adequate glutathione levels, the body cannot correctly expel toxins, which means they accumulate in the body. You can find glutathione in food sources such as garlic, onions, and cruciferous vegetables like broccoli, cauliflower, kale, and cabbage. Getting adequate amounts from food sources alone cannot always rectify a toxic overload. Supplementing with glutathione, alongside other lifestyle changes, is the most effective way to support your body’s return to balance.
Vitamin C, also known as L-ascorbic acid, is an essential, water-soluble vitamin. In 2018, a study measured patients’ blood vitamin C concentrations over a period of 16 years. The conclusion of the 16-year trial showed that individuals whose blood samples contained the highest levels of vitamin C at the time blood was withdrawn were 25% less likely to die than those with the lowest levels. The evidence was undeniable that vitamin C played a notable role in healthy aging and longevity. Most people can benefit from supplementing with vitamin C. Vitamin C supplements can be found in many forms, such as powders, capsules, tablets, sprays, etc. Look for liposomal technology
to enhance absorption. Always check with your health care practitioner before adding new nutrients to your diet, especially at higher doses.
Collagen is a protein that makes up the skin and connective tissue in your body and in animals, birds, and fish. It is often considered the “glue” that holds the whole body together. Benefits include improving skin elasticity, strengthening hair and nails, relieving joint pain, and improving bone strength. I like hydrolyzed bovine or marine collagen sources that provide the body with the main types of collagen. Grape seed extract has been used as a remedy in Europe for thousands of years for hundreds of health conditions. Research shows that grape seed extract is good for circulation, cardiovascular conditions, and high cholesterol. Grape seed contains antioxidants that protect cells from deterioration and the skin from sun damage to prevent premature aging and support radiant, youthful skin. Every day in my clinical practice, I assist patients in understanding that the power of aging well is in their hands. Once you make daily choices to move your body, clean up your diet, add a few essential supplements, and avoid processed food, I guarantee you’ll feel better, more energetic, and well on your way to living a long, active, healthy life.
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Are you plagued with cravings for sweet, starchy, and fatty junk food, trying to summon enough willpower to avoid these foods, but somehow, within 30 minutes, devouring the exact foods you said you wouldn’t eat?
TRUST ME. YOU ARE NOT ALONE. AND YOUR CRAVINGS ARE NOT YOUR FAULT.
is excited to have met and talked with Julia Ross, the director of a Virtual Clinic and Practitioner Training Program, who is also the author of three groundbreaking books: The Craving Cure, The Mood Cure, and The Diet Cure. We were so impressed with her life’s work in addiction and neuro-nutrition that we asked her to share more with our readers about how amino acid supplementation can so quickly eliminate unhealthy cravings for sugar and other addictive food.
Where do these cravings come from, and why can’t we just turn them off? Solid evidence, first uncovered by addiction-focused neuroscientists in the 1970s and 1980s, attributes our overwhelming urges to the toxic effects of modern junk food on our brain’s appetite control chemistry. Some researchers also found that giving addicted subjects specific brain-targeted nutrient supplements significantly reduced their addictive urges.
Statistics show that most of the world’s population now experiences unprecedented obesity, stress, negative moods, and chronic illness brought on by our increasing consumption of the high-calorie processed foods that we now know are 60% nutrient-void and powerfully addictive. People who are obese are at an increased risk for some of the most severe consequences: high blood pressure, type 2 diabetes, heart and liver disease, and dietcaused cancers. In North America, the obesity and type 2 diabetes statistics are staggering – both were declared epidemics by 2000 and over 40% of adults and 20% of teens are now afflicted.
Despite the concerns that so many of us have about our diets, staying away from health-destructive foods has been a losing battle. Was it always this hard? No. Until the 1970s, we’d enjoyed healthy eating and optimal weight and mood for millennia. This was because we were still eating adequate amounts of traditional fats, protein, and carbohydrates. Today’s mostly processed-food diet contains little protein and lots of the damaged and nutrient-void fats, sugars, and starches that intoxicate and addict the brain rather than nourish it. This leaves us helpless to protect ourselves and our children from the brutal course of addiction, in which
our brain’s powerful appetite-regulating neurotransmitters start to work against us, forcing us to follow their unnatural and destructive dictates. Innumerable studies, complete with brain scans, have confirmed this. Nora Volkow, PhD, the neuroscientist chief of the National Institute on Drug Addiction, insists that our brain-generated cravings are the same whether the substances triggering them are processed sugars or illegal substances.
Like all other tissues in the human body, our brain’s appetite chemistry is dependent on specific nutrients that have been well-established.
The problem is that food-addicted brains are depleted in these same vital nutrients. Yet neither vitamin, mineral, nor fatty acid supplementation has helped. Why not? Because the problem, hidden in plain sight, is amino acid deficiency. We have almost completely overlooked the most potent nutrients of all when it comes to appetite control: the 20 amino acid powerhouses found in high-protein foods and as supplements. As I discovered, and as you’ll soon see, we only need a few of these amino heroes to completely restore our native ability to enjoy healthy food.
As a licensed psychotherapist and an addiction and eating disorder specialist in San Francisco in the early 1980s, I was asked to create an outpatient treatment program for addicted adolescents and adults, and their families. This was a dream come true for me, and within two years, our program for pot-addicted adolescents had spread into three counties and had an 80% success rate! Our adult program, however, was a complete failure. That was because the crack cocaine epidemic had just hit, and all treatment programs in the country were experiencing the same
Fortunately, at around the same time, some of the addiction-focused neuroscientists mentioned earlier started reporting that brain-generated cravings could be reduced using a few specific amino acids taken as supplements. This opened up a whole new world by redefining what addiction actually was and pointing us toward exciting new solutions. My program had already been exploring the possibility that an improved diet and added vitamins and minerals might make a difference. But our crack-addicted clients rarely stayed
JULIA ROSS has 35 years of experience as a licensed psychotherapist with 30 years of pioneering work in brain-targeted nutrient therapies. She is the author of the best-selling books The Mood Cure, The Diet Cure, and The Craving Cure, all based on her work as founder and director of several integrative treatment programs in the San Francisco Bay Area since 1980. She currently directs the Julia Ross Virtual Clinic in association with the Neuro-Nutrient Therapy Institute (NNTI), her intensive training program for health professionals.
around long, and those who did had ravenous cravings for junk food, gaining an average of 30 pounds in the first 30 days of recovery. Hoping to reduce their cravings for sugar as well as crack, we trialed the two suggested amino acids, which worked very effectively. Our first crack-addicted client reported being almost cravings-free during his first week on these aminos! We had equal success later using these and a few other amino acids with clients addicted to alcohol, marijuana, and
methamphetamine. So did hundreds of other addiction and mental health professionals, who began to (and still do) enthusiastically recommend these amino acids to their clients.
It’s apparent now that the world’s most widespread and deadly addiction is to
Wendi, a 50-year-old diabetic nurse, came to my clinic. She was 70 pounds overweight, with glucose levels over 200. Within two days of taking two capsules of a single amino acid three times per day between meals, she reported that her glucose levels had dropped under 100 for the first time in years because she had lost all cravings for high-carbohydrate junk food. Her equally carb-addicted and diabetic husband, Don, age 62, who also had prostate cancer, took two different amino acids three times per day and easily switched to a healthy diet. Within a few months, his glucose levels had dropped to under 100, and his prostate-specific antigen (PSA) levels went from 400 to less than 1.
A very reliable “Craving Type Questionnaire” identifies which of the five amino acids are most likely to be needed by each craver. A mini version of this questionnaire (that you’ll find at the end of this article) includes the amino acids needed to correct each type of craving. You can find a longer version of the questionnaire along with an amino safety precautions checklist at my website JuliaRossCures.com in the questionnaire drop-down menu.
Within five minutes of ingesting a single capsule of their first amino, our clients typically start feeling the positive effects. (You can watch recordings of volunteers experiencing this process on my YouTube channel.)
Daily amino supplementation: Adults and teens typically need 1–3 aminos 2–3 times per day for several months. Children need fewer supplements at lower doses for much less time. (I detail all of this in chapters 11 and 12 of my most recent book The Craving Cure.)
The word “protein” indicates that the amino acid content of any food constitutes its primary value. Animal protein sources are much higher in aminos than most plant sources. Because the aminos stop their junk food cravings so quickly, our clients almost immediately drop their junk foods and start eating and enjoying a totally healthy diet. Once the amino acid supplements have stocked up their
appetite-regulating brain sites, high-protein foods alone, consumed three times per day,
sugars and other junk foods, which alter our brain’s pleasure chemistry and strip us of the nutrients we need to maintain a normal appetite for healthy food. In my virtual clinic, we have worked successfully with over 6,000 people who have been food cravers. To meet the massive modern food craving challenge, these clients have only needed 1–5 amino acids, taken as individual supplements. This simple regimen quickly corrects the primary deficiencies that propel most of their food cravings. 1 2 3
HOW INDIVIDUAL AMINO ACIDS WORKED FOR TWO OF MY CLINIC CLIENTS, WENDI AND DON.
Both quickly started losing weight at a safe, steady pace.
Since the 1970s, we’ve avoided protein because we believed that saturated fat, which is usually combined with it in animal-derived foods, was unhealthy. But much research and the welldocumented benefits of the keto diet have now proven otherwise. And yet many people are committed to a mass experiment with the typically lowprotein, vegan diet. (Remember, we ate lots of animal protein and saturated fat daily for centuries, long before degenerative disease became a problem.)
Protein powders: Some of these products can be problematic. For example, some products are low in some amino acid contents (especially in hard-to-get, but essential, tryptophan levels). Because of this, people who are taking large amounts of low-tryptophan powders complain of depression. Compare the amino acid balance in your plant, collagen, or branched-chain product to the more complete amino profile of whey protein powders. Then, perhaps, consider at least adding a comparable amount of tryptophan, which protects us from depression, anxiety, and insomnia, as well as from afternoon and evening sweet and starch cravings.
Free-form amino supplements are more potent than any bound, food-based, amino supplements.
Each amino acid has precise and potent effects on the brain and body, and when all 20 are combined in foods, their benefits are almost endless. Below are the specific individual aminos that help regulate our appetites, and as an added bonus, also regulate our moods. They do so mostly by converting directly into a few powerful brain neurotransmitters, as you’ll see.
TRYPTOPHAN OR 5-HTP
These two similar amino acids can both reduce Type 1 cravings, namely depressed, anxious, and sleepless cravings. They both convert into the neurotransmitter serotonin, our vital appetite, mood, and sleep regulator.
Wendi (mentioned earlier) only needed to take glutamine, the amino acid that eliminates Type 2 or crashed cravings. Because she skipped meals and relied on short-acting sweets and starches, her blood glucose levels often dropped too low, which set off frantic hypoglycemic carb cravings several times per day. Her brain converted the glutamine into just enough glucose to turn off those cravings almost instantly. Providing emergency glucose to myriad cells in the brain and body is just one of glutamine’s extraordinary powers. It is also a tremendous gut healer (e.g., in Kaposi’s sarcoma) and is well-known to prevent muscle wasting in critical care patients.
Wendi’s husband, Don (also mentioned previously), was a Type 3 comfort craver. To stop his cravings for comfort foods like chocolate and ice cream, Don used the amino acid D-phenylalanine (DPA), which increases our levels of the comforting, pleasurable, pain-killing neurotransmitters called endorphins.
GABA
Don was also a Type 4 stressed craver. His cravings and stress had both increased considerably during the COVID-19 pandemic. To stop his stress cravings, Don took GABA, which is both an amino acid and a neurotransmitter that provides natural tranquility, relaxing our mind and our muscles by reducing adrenaline levels.
TYROSINE
The last amino hero, used for fatigued Type 5 cravers, is tyrosine, which converts into several highly energizing neurotransmitters. It is also famous for promoting muscle coordination and mental focus. Tyrosine was the enlivening amino that had such amazing effects on my clinic’s exhausted crack addicts in 1986. People who crave energy from caffeine, chocolate, or sugar find tyrosine just as amazing.
I’ve just given you a lot of new information, I hope not too much. Even if you’re someone who doesn’t need it yourself, please pass it on to anyone you know who is struggling with what can often be unexplainable, shameful, and frightening compulsions. Alert them to the neurochemical nature of their cravings, and let them know that help is just a few nutrients away. I wish all of you well in your personal exploration of what thousands of cravers I’ve worked with have universally called “the amazing aminos.”
Find the complete Craving Type Questionnaire and amino safety precautions at JuliaRossCures.com on the questionnaire drop-down menu, and send for a copy of my book, The Craving Cure. But right now, take the mini “Craving Type Questionnaire” on the next page to quickly see what type of craver you are.
CRAVING TYPE 1
LOW IN SEROTONIN
AMINO ACIDS: Tryptophan or 5-HTP
Afternoon or evening cravings for foods (or other substances) Negativity, depression (may be worse in winter)
Worry, anxiety
___ Low self-esteem
Hyperactivity
Obsessive thoughts or behaviours
Irritability, anger
Panic attacks, phobias (fear of heights, snakes, performing, small spaces)
___ Migraines, fibromyalgia, or TMJ disorders
___ Night owl, hard to get to sleep, or have disturbed sleep
CRAVING TYPE 2
LOW IN BLOOD SUGAR
AMINO ACID: Glutamine
Place a number between 0 and 10 next to each symptom below. In my book, The Craving Cure, chapters 11 and 12 will tell you how to lower these scores using the specific amino acids indicated.
CRAVING TYPE 4
LOW IN RELAXING GABA
AMINO ACID: GABA
Irritable, shaky, stressed, inattentive, or headachy, if too long without food Crave sugar, starch, or alcohol, if too long without full meals
CRAVING TYPE 3
LOW IN PLEASURABLE ENDORPHINS
AMINO ACID: D-phenylalanine Crave comfort, pleasure, or numbing from foods (or other substances) Very sensitive to emotional pain Cry or tear up easily Have chronic feelings of sadness or loneliness
___ Have chronic physical pain
Going more plant-based is an exciting endeavour, and there are many reasons that incorporating more plant-based food into your diet is healthy for you and the planet.
Animal-based foods have the highest negative environmental impact out of all food groups. To create 1 lb of beef requires 7 lb of plant protein, produces more greenhouse gas (GHG) emissions, and uses more water, cropland, and fertilizer. It is a more expensive process while being less sustainable and can negatively impact health.
Crave foods (or other substances) for stress relief
___ Stiff, tense, or painful muscles
___ Over-stressed, burned out Unable to relax, loosen up, get to sleep, be still Often feel overwhelmed
CRAVING TYPE 5
LOW IN ENERGIZING
CATECHOLAMINES
AMINO ACID: Tyrosine
Crave foods or drinks for energy or focus
Feel apathetic, bored, flat Lack energy
___ Lack drive Lack focus and concentration
But can following a plant-based diet provide enough protein? And even if it can, would we get all the essential amino acids our bodies require? The answer is yes, but it can take a bit of work. Our bodies need between 0.8–1.2 g of protein per kilogram of body weight per day, so when we limit or remove animal-based proteins, it can prove difficult for some to reach the daily recommended amount of protein.
Enter vegan protein powders. Although not all are created equal, an excellent vegan protein supplement will contain a blend of legumes, seeds, and grains, providing both a high biological value and a complete protein source, containing all nine essential amino acids as well as branched-chain amino acids (BCAAs) for building muscle. With an average of 20–30 g per serving, vegan protein blends can easily bridge the gap to help you achieve a healthy protein intake. Best of all, adding vegan protein provides health benefits while protecting the environment and helping you save on your daily food bill.
THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH FOOD STORES.
contains the highest potency of NAC available in Canada. It helps reduce the severity and frequency of influenza-like symptoms in adults over 65 and people with chronic degenerative diseases.
is a blend of 100 mg of magnesium to help muscles relax and regulate nerve function, and 125 mg of the amino acid L-theanine to calm and reduce stress without drowsiness.
MENTAL CALMNESS®
features L-theanine, an amino acid found in green tea that temporarily promotes relaxation and mental clarity. L-theanine stimulates alpha brain wave production for an alert yet relaxed state of mind.
helps you get a refreshing night’s sleep. The timedrelease tri-layered tablet lets you fall asleep without delay, then gradually releases 5 mg of melatonin to help you sleep through the night.
ARE YOU FEELING FORGETFUL? WORRIED THERE’S NOTHING YOU CAN DO ABOUT IT? For a long time, the prevailing notion around brain architecture was that it was all downhill from childhood. We gradually lose brain cells over time, never to be replaced, or so we thought. We now know that the brain is remarkably flexible, or “plastic,” with the ability to reshape itself and, under the right conditions, even grow new brain cells at any age.
According to a recent study published in Neurology, the American Academy of Neurology medical journal, people who take in more omega-3 essential fatty acids (EFAs) in midlife have sharper thinking and better brain structure than people who get less of these healthy fats. Omega-3s are found in fatty fish such as salmon, herring, anchovies, sardines, and mackerel, as well as in nutritional supplements. Some plant-based foods contain omega-3 EFAs, although they are in a form that is not readily usable by the brain.
Participants in this exploratory study averaged 46 years, including both men and women. Those with higher omega-3 blood levels showed superior abstract reasoning, which is the ability to use logic to understand complex concepts. While this might sound academic, abstract reasoning allows us to enjoy stand-up comedy, ponder human foibles, appreciate poetry, and impart wisdom, and it underlies much of the type of thinking that makes us who we are. For most of us, the ability to contemplate abstract ideas is central to the richness and meaning of life and worth making an effort to preserve.
Regarding brain structure, MRI imaging revealed that higher omega-3 levels are linked to a larger hippocampus volume. This brain area is central to learning and memory, especially creating new memories. The hippocampus is attacked in Alzheimer’s, which is why people with this type of dementia can typically remember their childhood but can’t recall having eaten lunch. This part of the brain also governs navigation, so people with a shrunken hippocampus can get lost in familiar places. Even for people without Alzheimer’s, the hippocampus is vulnerable to shrinkage with age, contributing to mild cognitive impairment (MCI), another common form of age-related cognitive decline. What about people with a genetic predisposition to dementia?
higher red blood cell omega-3 levels had healthier brain tissue than gene carriers with lower omega-3 intake. This is extremely hopeful news, suggesting that the risk associated with carrying this worrisome gene is not fated, but modifiable through nutrition.
Kiwis may soon see their country’s nicotine habit crushed out like a butt in an ashtray. The nation of New Zealand is expected to pass a law that will raise the legal age of buying cigarettes by a year each year, gradually snu ng out the accessibility and a ordability of smoking. As proposed in the legislation, children aged 14 and under will never be able to legally buy cigarettes, and each year the smoke-free cohort will grow larger and older by raising the legal purchasing age by one year. Within four years, government o cials say the country will be smoke-free. But that’s not all New Zealand is doing to put the squeeze on smokers. The nicotine content of cigarettes is being reduced, retail outlets selling cigarettes are being winnowed down, and there will be more money allocated to fight nicotine addiction. In this sweeping legislation, however, there is one big negative: vaping isn’t included in the new laws, and many Kiwi teens – 20% as per one study – are turning to vape pens instead of cigarettes. Nor is the new law expected to do much, if anything, to deter a rapidly expanding black market for tobacco.
The Neurology study also included participants with the APOE4 gene, a genetic variant that carries a higher risk of dementia. Even for people with the gene, those with
Scientists don’t understand exactly how omega-3 EFAs benefit the brain. These healthy fats help balance inflammation, which is likely crucial for long-term cognitive resilience. Ensuring optimal omega-3 intake could support healthy neuronal membranes, potentially helping brain cells to
At WV magazine, we rarely jump for joy, but this study made it hard for us to contain our excitement!
e lowly white wax worm – the larval form of the greater wax moth – may prove a mighty ally when handling Earth’s growing and seemingly intractable problem with plastics. Researchers found that the species’ drool breaks down hard, sturdy polyethylene many times faster than other currently used approaches.
e bene ts of white wax worm saliva to break down plastic is phenomenal news. Plastic recycling is somewhere between a fraud and a farce, leaving most of us unaware of how so much carefully sorted plastic ends up not in reuse but in land lls. And not because they cannot be recycled.
e issue is many are composed of several polymer types, so it is almost impossible to recycle di erent plastics
communicate better. Omega-3s may also help ward off the shrinkage in brain size that tends to happen with advanced age.
Even if we don’t fully comprehend how essential fats benefit our grey matter, the hopeful take-home message here is that parts of the brain may have the potential to be improved at any stage of life. In addition to omega-3 intake, other research shows that regular exercise, mindfulness, and an antioxidant-rich diet can preserve brain health and function throughout our lifespans.
together as they melt at di erent temperatures.
Yet, the white wax worm’s drool could lead scientists to new ways of biodegrading plastic. According to a report by the BBC, there are two enzymes in white wax worm saliva that can work at room temperature and do more destruction to plastic in just an hour than years of outdoor weathering. e worm’s trick, the researchers say, is that its saliva expeditiously gets oxygen into PE plastics that are notoriously tough to oxidize.
New techniques inspired by worm drool research could result in industrial processes for degrading plastic. But they could also someday spur the creation of small kits that might be used at home to deal with our own plastic waste.
People with higher omega-3 blood levels showed superior abstract reasoning, which is the ability to use logic to understand complex concepts.
Enhances memory and cognitive function
Promotes mental sharpness and concentration
Supports healthy blood flow to the brain
A formula containing seven brain-boosting nutrients that work together to supply your brain with energy, to protect neurons, and defend the brain against free radical damage.
Nocturnal awakenings disrupt the sleep of about ONE-THIRD of the population
You are sound asleep, and then you’re not! And many people find it almost impossible to go back to sleep. According to the Journal of Psychiatric Research, in a study of 8,937 people, 23% said they woke up at least once every night. And more frequently after age 50!
Our sleep cycle (circadian rhythm) is affected by the amount of light we receive throughout the day and night. When we are exposed to natural light during the day, our brain gets the signal to be more alert and awake, and when night falls, our body registers the shifting of light and prepares for sleep by producing melatonin. Melatonin is a natural pineal gland hormone released throughout the night to regulate sleep and deepen rest. However, many modern-day factors inhibit this process. Let’s look at aspects that negatively impact deep, sound sleep.
Examples include unnatural lighting, too much external stimulation (blue light exposure), induced inner stimulation (drinking caffeine too late in the day) before going to bed, or loud snoring from a partner.
A differing sleep schedule because of shifts in life, such as travel and disorganized or irregular bedtime hours (like overnight shift work), greatly affect the quality of sleep.
When the body is lacking proper nourishment via vitamins and minerals as well as proper hydration, it doesn’t have what it needs to regulate its functions. Some important vitamins and minerals for sleep are vitamin D, melatonin, B vitamins, theanine, calcium, and magnesium. Getting enough water is also imperative for good sleep.
Any disease or illness can disrupt natural sleep patterns. When you’re sick, the body needs more energy to battle, causing more fatigue than usual.
Lack of exercise
When we get in the habit of not moving enough, our body gets used to not expending much energy, which leads to more tiredness when attempting new activities. Introducing a movement practice of any kind will greatly boost good brain chemicals that not only help with energy but also sleep regulation.
New to the supplement market is tri-layered melatonin, created by Natural Factors. It contains additional botanicals to induce sleep and releases them at different times throughout the night, mimicking the cycle that would happen naturally.
What’s in tri-layered melatonin?
Aside from the main ingredient (melatonin), other ingredients that make this product so unique are:
L-theanine – As an amazing amino acid that boosts chemicals in the brain (such as dopamine, GABA, and serotonin), it helps with sleep regulation and brings calm.
5-HTP – Not available in food, this chemical helps create more serotonin in the body and is only found in the seeds of the African plant Griffonia simplicifolia. 5-HTP helps with inducing sleep and prolonging the length of sleep.
Valerian – Compounds from the root of this plant work directly by increasing the amount of GABA in the central nervous system (CNS). GABA is a chemical messenger that helps with regulation. It also interacts with other receptors (such as serotonin), which benefit mood and sleep.
Passionflower – Also known as passiflora, it is a flowering type of vine efficient at reducing activity in the CNS, thus increasing feelings of ease in the body. Passionflower and valerian are commonly used together as they have very similar and complementary effects.
Hops – Known commonly as an ingredient of beer, the female flowers of the hops plant have powerful sedative effects and have been used in herbal medicine for centuries.
My hope is that the content in this article will inspire you to experiment and re-evaluate your lifestyle habits and routines for a good night’s sleep, as waking up in the middle of the night can be a real drag. One minute you’re dreaming about a fantastic day at the beach. The next, you’re wide awake, disoriented, and stunned that it’s 3 am. Here’s to your next good night’s sleep.
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BY JENNIFER BRIX, ND
Cancer is a heavy word attached to a diverse array of emotions like fear, trauma, and grief, but also to courage, triumph, and success. Before any of these feelings are experienced, looking through a preventative lens may be the start of an effective approach to avoiding a late-stage cancer diagnosis. However, after recognizing the impact of preventative strategies, the next stage is implementing them, and this is where obstacles tend to arise. These roadblocks, whether in our minds or because of shortfalls in the medical system, have been leading to rising rates of some forms of cancer, such as late-stage cervical cancer.
Healthy eating, the avoidance of carcinogens (like cigarette smoke and alcohol), and screening programs all need to be incorporated when living a preventative lifestyle. Unfortunately, it appears that this is much easier said than done, and the changing rates of cervical cancer are proving this. While the overall rate of cervical cancer is on the decline, the number of women experiencing advanced stages of this disease is increasing. Some researchers hypothesize that a decrease in screenings among young women could be why more women are diagnosed with the deadly cancer.
CERVICAL CANCER STARTS as cervical dysplasia (the abnormal growth of cervical cells) and happens to be one of the most detectable cancers. After aggressive treatment in its early stages, a cure is often achieved. The main
risk factor for developing cervical cancer is the sexually transmitted human papillomavirus (HPV) that infects the cervix. If left untreated, it can progress slowly, often over 10–15 years. Cervical cancer is considered a preventable disease, with regular Pap smears being the most important factor in prevention. But if undetected until it reaches a later stage, cervical cancer has a five-year survival rate of only 17%. The drop in screening appointments is partly because of the COVID-19 pandemic, which impacted the onceroutine test that women were getting every three years. The American Cancer Society (ACS) recommends cervical cancer screenings with an HPV test every five years for everyone with a cervix ages 25–65. Canada recommends that anyone with a cervix who is, or has ever
Why PROACTIVE PREVENTION is key to lowering the rising rates
If undetected, cervical cancer has a FIVE-YEAR SURVIVAL RATE OF ONLY 17%.
been, sexually active to have a Pap test every three years starting at age 21. Screening is important because cervical dysplasia and even early-stage invasive cervical cancer are often asymptomatic. However, there are symptoms to be aware of, and if you experience any of these, please reach out to your health care practitioner.
| Abnormal vaginal bleeding, such as between periods, once postmenopausal, and after sexual intercourse
| Foul-smelling vaginal discharge
| Pelvic, leg, and/or back pain
| Pain during sexual intercourse
| Unexplained weight loss
There is also a significant emotional component that many health care practitioners may not be equipped to deal with in their patients. In my practice, sexual abuse and other traumas, as well as fears surrounding sexual health, are often part of my patients’ stories. Pap testing can bring up anxiety and other emotions that deter some women from seeking this incredibly important screening tool. There is also the dimension of
ACS recommends cervical cancer screenings with an HPV test EVERY FIVE YEARS for everyone with a cervix AGES 25–65.
dreading a cancer diagnosis, with no news being good news. Denial can allow our minds to comfortably exist in a state of unknowing, which for some, is easier to cope with than an unwanted diagnosis. For these patients, working with a trained counselling professional is key to helping remove oneself from the grips of trauma and return to states of safety and empowerment.
CANCER PREVENTION is complex in how it triggers us, how it motivates change, and in some, how it creates a crippling sense of trepidation. With the rising rates of this potentially deadly cancer, I encourage all women to be advocates for their own health. Here are the basics to beginning (or continuing) your journey in the prevention of cervical cancer.
| Get regular Pap tests – if you are due and can’t get an appointment with your health care practitioner, seek out a local sexual health centre
| Get enough vitamin D
| There is a strong association with smoking tobacco, so quit the habit and avoid second-hand smoke
| Keep your alcohol intake to fewer than 1–2 drinks daily
| Use condoms, especially when in new relationships that may introduce HPV
| Birth control pills in a person with folate deficiency are a risk – always take a daily B vitamin complex if you’re on oral contraceptives
| Seek professional help if you experience fear over cervical cancer screening techniques
Cervical cancer is a treatable condition if found and treated in the early stages. To find a health care practitioner you can trust, contact immediate family and close friends for referrals, and follow the steps above.
JULIA SOLNIER, PhD, reports on the results of the latest completed study using RealEasy™ with PGX® Meal Replacement, where participants took part in a 12-week weight-loss program. Participants could choose to use either a whey or vegan protein-based meal replacement. All participants who completed the 12-week program achieved excellent results with an AVERAGE WEIGHT LOSS OF 7%.
One critical aspect for successful weight loss is to maintain satiety while following a low-calorie diet. In this study, 98% of participants reported a greater feeling of satiety, including reduced appetite/hunger and food cravings, after
drinking RealEasy shakes. Besides that, 81% of study participants observed positive effects on their gut health, such as improved digestion and stool frequency; with more than 85% of participants reporting positive side effects on sleep quality and duration, mental health, including higher energy levels, and improved skin health. When study participants were asked for their experiences with RealEasy, they described the meal replacements as an easy solution to lose weight and maintain the weight loss, and as a convenient program to continue. Having two meals per day of RealEasy with PGX can provide satiety, control hunger, while replacing unhealthy, heavy, carb-laden foods. Various ideas and tips have been shared as to how to customize the shakes and give them an extra special flavour. Among the favourite ingredients, which were added for variety, are fruits such as berries or bananas, as well as coffee.
It’s real easy to control your fork!
ENDOGENOUS ESTROGENS, SYNTHETIC XENOESTROGENS, AND PHYTOESTROGENS: WHAT’S THE DIFFERENCE?
Our bodies are exposed to different types of estrogen. Estrone, estriol, and the most biologically active estradiol are the main endogenous estrogens produced in the body and have essential functions in reproductive, heart, bone, and brain health. Alternatively, synthetic xenoestrogens are chemically manufactured compounds found in pesticides, metals, and additives in food and personal care products. Classified as endocrine disruptors, xenoestrogens mimic natural estrogen and can cause
BY STEPHANIE RUBINO, ND
In the last issue of WV magazine, we introduced our valued readers to the key facts about phytoestrogens. With chemical structures similar to human estrogen, the effects of phytoestrogen consumption have been questioned. As promised, we will further explore how phytoestrogens differ from other types of estrogens, and how these plant compounds benefit health throughout life.
changes in male and female reproductive function, altered immune function, and abnormal growth patterns and neurodevelopmental delays in children. Lastly, phytoestrogens are natural plant-derived dietary compounds found in foods such as organic and non-GMO soy, flax seeds, red clover, legumes, cruciferous vegetables, and nuts, plus supplements. Phytoestrogens can modulate our hormonal system by binding to estrogen receptors, influencing endogenous estrogen levels, and impacting the bioavailability of sex hormones. Like xenoestrogens, phytoestrogens have been described as endocrine disruptors, and many wonder if the known benefits of phytoestrogen consumption outweigh the risks.
Increased soy consumption during infancy and childhood, by way of infant formulas, soy milk, and food such as tofu, has led to increased phytoestrogen intake, particularly isoflavones, in this population. This has raised concerns
Currently, research has shown no adverse effects of phytoestrogens on infants, including no negative effects on growth, development, or reproduction with the use of soy-based infant formula. The potential role of phytoestrogens on the early onset of puberty has also been examined. A review of eight studies found no association between children fed a soybased diet and the onset of early puberty in girls and boys. However, researchers suggest that the effects of phytoestrogens on pubertal timing are complex and can depend on many factors, such as the type and amount of phytoestrogens consumed, along with the health and hormonal status of an individual.
In adulthood, studies have shown that phytoestrogens are associated with relieving menopausal symptoms, along with a lowered risk of osteoporosis, cardiometabolic diseases, and cognitive dysfunction.
Decreased endogenous estrogen production during menopause can trigger symptoms such as hot flashes and night sweats. Current evidence suggests that isoflavones can reduce hot flashes by binding to estrogen receptors and increasing nitric oxide, a compound that dilates blood vessels and helps dissipate cutaneous heat. During menopause, isoflavones may also have beneficial effects on bone health by preventing a decline in bone mineral density, thereby supporting individuals with osteoporosis concerns.
alternative
Did you know that estrogen loss in menopause can also increase cardiovascular disease risk and influence brain function?
Research shows that phytoestrogens can help. By reducing low-density lipoprotein (LDL) cholesterol, triglycerides, and blood pressure, increasing highdensity lipoprotein (HDL) cholesterol, and providing antioxidant effects, phytoestrogens can support heart health. Plus, as neuroprotectors and antioxidants, phytoestrogens provide support for brain health and positively influence cognitive function. A metaanalysis of 10 placebo-controlled, randomized, controlled trials revealed that supplementation with soy isoflavones improved cognitive function and visual memory in postmenopausal women.
hormone replacement therapy, an important discussion you can have with your health care practitioner.
Our skin changes as we age because of various factors, such as collagen and estrogen loss, stress, and nutrient deficiencies. Skin aging can be delayed with the use of phytoestrogens. Phytoestrogen intake increases hyaluronic acid and collagen production, improves elasticity, and has strong antioxidant and anti-inflammatory effects to improve skin quality. Supplementation with 100 mg of an isoflavone-rich soy extract daily for six months helped significantly increase epithelial thickness, the number of elastic and collagen fibres, and blood vessels.
Phytoestrogens can improve our health, and consuming phytoestrogenrich food appears to be safe for the general population. While the average daily intake of phytoestrogens in East and Southeast Asia is about 20–50 mg per day, intake in the U.S. is well below this at 0.15–3 mg per day. We can increase our phytoestrogen intake with dietary sources and consider supplements that are non-GMO and provide standardized active ingredients and dosages. Although women with or at risk of breast cancer were previously advised not to consume phytoestrogens, it is now known that phytoestrogens may offer protection. Individuals with hypothyroidism with iodine deficiency should use phytoestrogens with caution, and the use of high doses of phytoestrogens continues to be investigated.
Hormone imbalances can alter our mood, metabolism, sleep, and reproductive health. We can begin to overcome such disruptions by following these steps:
| Consume phytoestrogen-rich food (e.g., non-GMO and organic soy, flax seeds, sesame seeds, cruciferous vegetables, garlic) and consider standardized phytoestrogen supplements
| Choose organic and in-season fruit and vegetables when possible
| Buy hormone-free meats and dairy products
| Reduce the use of plastics
| Use chemical-free household cleaners and personal care products
| Supplement with indole-3-carbinol to support estrogen metabolism
| Support liver and gut health
| Manage stress and restore our sleep
Balancing our hormones will lead to improvements in many parts of our lives. Increased energy and focus, better sleep quality, improved mood and metabolism, and greater longevity are a few benefits we will experience when our hormones are balanced.
IT’S TIME TO CARE FOR OURSELVES AND SAY “YES” TO HEALING OUR HORMONES!
Phytoestrogens may be an effective
to
Study participants, who tried many different (unsuccessful) diets over the years, called the RealEasy program a transition from “Diet” to “Life” resulting in a big change of eating habits.
The RealEasy meal replacements are filled with optimal amounts of macro- and micronutrients, and provide a high-quality protein source, such as whey concentrate and isolate. Whey protein is quickly absorbed by the body and contains a higher range of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which are particularly helpful for weight loss without losing muscle mass.
Whey protein, especially whey isolate, offers significant benefits even for individuals with lactose intolerance or lactose sensitivity. Another main component in the RealEasy shakes is PGX. PGX is not only a promising candidate for weight management/loss, but also for reducing obesityassociated risk factors, such as diabetes and high cholesterol, as shown in many studies.
VEGAN and Chocolate
Vanilla, Chocolate, and Strawberry
It’s not easy being a new mom, with body changes and raging hormones that wreak emotional havoc. Add in sleepless nights, endless feedings, and one issue that didn’t plague previous generations: social media. While real-life looks in the mirror can reveal pregnancy weight gain, stretch marks, and the effects of fatigue, it’s different online. By simply opening Instagram hashtags such as #mombod and #postbabybody, a new mom might think she’s the only one who doesn’t look like a supermodel. In one Australian study,
only 9% of social media images showed overweight moms, and only 5% showed stretch marks or C-section scars.
Just as doctored or misleading photos have long convinced teen girls that there’s something wrong with their growing bodies, the same problem seems to lurk for postpartum women. To get a handle on the issue, researchers from the University of Sydney studied 600 Instagram posts to see how social media depictions of postpartum life affect people actually living it. They noted a tendency to show relatively trim women in workout clothing as if their postpartum
body was a weakness or an illness that required exercise to overcome. Yet, oddly, few of the fitness-oriented images showed any significant muscularity.
As reported in the journal Healthcare and on WebMD.com, these results suggest that social media sets extremely unreasonable expectations for new mothers, which, in turn, can increase the already high risk of depression. A third of new mothers already report feeling alone. More than half say they feel “friendless.” According to the American Psychological Association, up to one in seven new mothers will face postpartum depression, and 9% may suffer post-traumatic stress disorder. Lead researcher Megan Gow, PhD, says she hopes her study and others will alert health care practitioners to the problem of social media in postpartum mental health. Once aware of many of these issues, practitioners will be better able to emphasize the postpartum journey as a holistic one, a time to reflect, and enjoy and get to know your baby, not a race to fit into those pre-pregnancy jeans.
Social media sets extremely unreasonable expectations for new mothers, which, in turn, can increase the already high risk of depression.
School gardens are educational tools that improve children’s academic performance and promote lifebuilding skills, including confidence, autonomy, and leadership. When it comes to school gardens, it begins with the idea of paying it forward with a smile, hug, or helping hand. Hundreds of you are making a big difference through the Create a Garden... Inspire a Generation granting program from Plant a Seed & See What Grows Foundation®, a registered charity. Qualifying schools can receive grants of up to $2,500 to create their garden,
so reach out to Plant a Seed before the funding limit for this program is exhausted: seewhatgrows.org
And discover the Seeds of Inspiration program that includes no-charge educational resources for primary grades.
a rain barrel, compost bin, and mulch.” – Sean Horton, vice principal of Foothills Academy
(SEED)
Just as the magnesium in a soothing Epsom salt bath calms from the outside in, our Magnesium Bisglycinate works to calm from the inside out.
BY KATE RHÉAUME, ND
Do you remember the French paradox? First described in the 1980s, this was the supposed contradiction between the rich, creamy French diet and France’s famously low rates of cardiovascular disease. Although the link between saturated fat and heart disease has since been debunked, there are notably heart-healthy aspects of the French diet. Scientists eventually homed in on red wine, identifying resveratrol as an essential cardioprotective nutrient. Forty-plus years later, resveratrol lies at the heart of leading-edge longevity research. If you have been following emerging anti-aging science and are ready to add some resveratrol to your daily routine, here’s what you need to know about its health and longevity benefits.
First, let’s talk about what resveratrol is and its sources. Resveratrol is a polyphenol antioxidant found in the skin of red grapes and other plants such as peanuts, berries, and Japanese knotweed. We know it for its potent antioxidant properties, which help protect cells against oxidative damage caused by free radicals. Cell damage plays a role in aging, so preventing it is key to maintaining optimal health as we age.
Additional research suggests that resveratrol may help extend lifespan by activating a protein called sirtuin. Sirtuins play a role in the aging process and regulate cellular metabolism and stress response. Activating sirtuins with resveratrol may help slow the aging process and promote healthy aging.
You don’t have to drink red wine to reap the benefits of resveratrol. It can also be found in supplements, which offer a convenient way to incorporate this powerful antioxidant into your daily routine. And if you’re concerned about the possible digestive effects of
trans-resveratrol, which is the active form of the nutrient.
So, is resveratrol the key to living a longer, healthier life? While more research is needed to fully understand the extent of its potential health benefits, the current evidence is certainly promising.
The benefits of resveratrol go beyond just protecting against cellular damage, and research has shown that it can also support cardiovascular health, cognitive function, and longevity. In fact, some studies have suggested that resveratrol may increase lifespan by activating specific pathways in the body that promote healthy aging.
Mitochondrial health is vital for wellbeing and longevity, and research shows that resveratrol may help protect and support the health of these essential structures.
RESVERATROL SUPPORTS HEALTHY AGING BY SUPPORTING MITOCHONDRIAL HEALTH, THE ENERGY-PRODUCING UNITS WITHIN OUR CELLS.
FERMENTED PROTEIN & GREENS goes far beyond standard greens and protein products. This innovative formula gives you all the nutrition in our organic greens superfood formula along with 21 g of the cleanest possible plant-based VEGAN PROTEINS
These unique food supplements harness the power of natural fermentation to create highly bioavailable nutrition from Whole Earth & Sea.
Available in Organic Chocolate, Organic Vanilla Chai, and Organic Tropical flavours.
100% Fermented • Organic
These unique formulas harness the power of natural fermentation to deliver a broad spectrum of highly bioavailable nutrients. Enjoy Power-up Mixers on their own, or add to your shake, smoothie, or snack.
Sleep better by soothing your digestion, calming your mind, and lifting your mood.
Includes an incredible variety of plant nutrients, antioxidants, and fibre.
Helps the body adapt to stress, balance hormones, and enhance memory.
is the ONLY 100% fermented and 100% organic greens formula. Our new enzymized greens is non-GMO and vegan friendly, providing 6 g of quality fermented plant protein in every serving. This exceptional formula also includes fermented grasses, fruits, vegetables, and micronized medicinal mushrooms.
Available in Organic Chocolate, Organic Tropical, and Unflavoured.
