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Dave Asprey

Don’t Let Mold Go Undetected

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Well, it’s that time of the year again; it’s October, which means it’s Indoor Air Quality Awareness Month. Yes, there is an entire month dedicated to indoor air quality! 

And you know what?

I’m not mad about it. 

And I’ll tell you why: air quality is paramount to overall health – and most of us don’t pay enough attention to it. 

This time of year, we start spending more time indoors, keeping our windows and doors shut, and recycling the stale air circulating in our homes and offices – gross. 

So, what better time to address an issue near and dear to my heart?

In this article, we’ll talk about indoor air quality, why it matters for your health and longevity, the dangers of mold, and what you can do about all of it.

Why Is Indoor Air Such a Big Deal?  

Each day, the average adult takes about 20,000 breaths[1]. That’s approximately 30 pounds of inhaled air every 24 hours—more than the food we eat and the water we drink combined. Yet, most people, even the most health-conscious of us, think far less about the air they consume than they do about their food and drink. It’s only logical: breathing is something we do mostly unconsciously while eating and drinking require some conscious effort. 

But it doesn’t take a genius to realize that ingesting 20,000 daily doses, or 30 pounds, of anything is meaningful, particularly when you think about where we’re doing most of our breathing. 

Estimates show that, as modern humans, we spend about 90% of our time indoors[2]. Homes, offices, restaurants—even our vehicles—you name it. All day, we’re rebreathing the same air over and over again. 

Moreover, ever since the 1970s, when a global energy crisis incentivized builders and policymakers to prioritize energy efficiency, our indoor spaces are tighter than ever, meaning less outdoor air to replace what’s on the inside[3]. 

Don’t get me wrong, I’m all for energy efficiency. But in a world of biocides, paints, stains, air conditioning, and indoor plumbing, the insufficient ventilation of our sealed-off spaces is problematic. Pollutants like mold and volatile organic compounds (VOCs) — gaseous chemicals emitted by thousands of common household materials — can quickly build up in these air-tight environments and pose significant risks to our health. Strikingly, some estimates suggest that poor IAQ either causes or aggravates up to 50% of all chronic diseases[4].

Optimizing Your Air and Shelter

As biohackers, we love to optimize. It’s what we do. But there are four foundational elements that need to be rock solid before we can achieve meaningful, long-lasting progress. After all, you can’t build a skyscraper on sand. 

What are those foundational elements?

It’s all about air, water, food and shelter. Get those things right, and you can soar. Overlook them, and your other efforts will likely suffer lackluster results.  

For this piece, we’re focusing on air and shelter. And specifically, how mold in your living spaces can negatively impact the quality of your air and the safety of your place of shelter. (If you want more on food and water, check out my book, The Bulletproof Diet.)

You might think about mold and poor IAQ like kryptonite. It weakens you. It breaks down your immune system and can lead to fatigue, headaches, dizziness, respiratory distress, and many other ailments[2]. 

And no matter how hard you try, there’s no way to exercise or meditate yourself out of a mold problem. Nor can you supplement, fast, or nourish your way out of one. Sure, all of these things will help once you’ve identified what’s wrong, but first, you need to determine if mold is growing in your environment, and take the necessary steps to get it corrected.

Wet window seal with mold growing

How Do You Know If You’re Dealing With Mold? 

Mold can be subtle, but it often leaves clues. 

Here are some signs that mold has crept into your life: 

Visual

Signs of moisture in modern buildings are a red flag: water bugs, staining, discoloration, peeling paint, trim pulling away, and of course, actual mold growth on surfaces. 

Odors

Mold growth emits a telltale musty scent, which people often dismiss as an aesthetic nuisance. On the contrary, emerging research has linked exposure to this musty odor to various afflictions, including doubled asthma risk in kids and higher incidences of depression across the general population[5][6].

Animal studies have shown that the gasses causing the musty smell, known as microbial volatile organic compounds (mVOCs), can cause mitochondrial damage and lead to neurological disorders[7].  

All molds produce these neurotoxic gasses during growth, and they are airborne by their very nature, so this is a hazard no matter what kind of mold is growing [8][9].   

Physical Symptoms

Common symptoms include upper respiratory issues, allergic reactions, headaches, dizziness, fatigue, cognitive impairment, emotional dysregulation, the aggravation of other diseases, such as autoimmune issues, and many more [4][10][11]. 

Mold affects everyone differently, but it seems to follow a similar pattern. Short-term exposure usually leads to short-term symptoms; long-term exposure leads to chronic symptoms that can persist indefinitely. That’s why it’s vital that you learn the signs and listen to your body. That way, you can take immediate action to reduce exposure and hopefully prevent a short-term problem from becoming a chronic one.  

Child at doctors appointment

What Should You Do If You Think You Have Mold?

 So, you’ve noticed some signs or symptoms, and you think you have a problem.

  1. First off, protect yourself. This may mean relocating temporarily, improving ventilation, using HEPA air filters, and potentially seeking medical care. In any case, act quickly. 
  2. Next, diagnose the source of the moisture so you can fix it first, and do some testing to determine the extent of the mold. This often requires hiring an inspector. Unfortunately, professional mold testing is expensive, and it’s hard to know who to trust. That’s why I partnered with GOT MOLD?

They make a very high-quality, affordable air testing kit for mold. It uses the same method as professionals but without any of the cost or hassle of trying to find and hire a qualified inspector. With their kit, you can test the air in up to three rooms, which is hugely beneficial for pinpointing the source of a problem (particularly compared to dust tests that merely take one composite sample). Analysis is then performed by Eurofins, the world’s top environmental microbiology lab, and turnaround time is fast: only three business days once the samples arrive at the lab.

  1. Once you’ve identified the source of the moisture problem and stopped it, you’ll have to figure out the extent of the mold and begin the cleanup, known as mold remediation. This is something that a professional should always handle. But, as you might imagine, not all remediation contractors are created equal. You need to ensure they adhere closely to the IICRC S520 Mold Remediation Standard, the playbook for all reputable professionals in which chemicals and mold-killing sprays and fogs are strongly discouraged. Mold remediation is about fixing the water problem, removing the materials that can’t be cleaned (drywall, carpet, carpet padding, etc.), and scrubbing the air and surfaces to restore the property to a “normal” condition. 
  2. Then, once the cleanup is done, independent, professional testing is highly recommended before you release the final funds to the contractor.

Water droplets collecting on blue surface

How Do I Get Ahead of a Mold Problem? 

Knowing the appropriate steps to take if you find yourself with a mold problem is crucial, but the best approach is avoiding mold issues altogether – so how do you get ahead of it?

 Here are a few things to consider for avoiding mold-related illness.  

  1. Regular Inspection: Periodically inspect your home or workplace for signs of mold growth and excess moisture, paying special attention to damp or poorly ventilated areas.
  1. Proper Ventilation: Ensure good ventilation throughout the building, particularly in bathrooms, kitchens, and basements. Use exhaust fans to reduce moisture and minimize mold growth. Ensure these fans terminate outside, and don’t just redirect the air into a wall, ceiling, or attic.
  1. Control Humidity: Use digital humidity gauges to monitor indoor humidity, keeping levels between 40-60%, with an ideal target of 45% to discourage condensation and mold proliferation. Use a dehumidifier to control the atmosphere in areas prone to excess moisture.
  1. Prompt Repairs: Address leaks and water intrusion quickly, as excess moisture provides an ideal breeding ground for mold. Mold growth can occur in as little as 24-48 hours of a moisture problem.
  1. Regular Cleaning: Regularly clean areas susceptible to mold, such as bathrooms, kitchens, and basements. And don’t worry about killing mold or antimicrobial coatings. Simply keeping things clean and dry is the ultimate mold prevention technique.
  1. Mycotoxin Awareness: Be mindful of mycotoxin contamination in food, particularly in grains, nuts, and coffee. Store food properly to prevent mold growth. Again, there is much more about this in the Bulletproof Diet.
  1. Proactive Testing: Professional mold testing can be cost-prohibitive and leave you feeling a bit vulnerable. In contrast, using the GOT MOLD? Test Kit, you can safely and easily test your air 4x a year for the price of just one professional inspection. The faster you get to a mold problem, the less exposure you will have and the less expensive it will be to repair.

Woman with small child sitting in Livingroom

Takeaway 

As we commemorate Indoor Air Quality Awareness Month this October and reflect on the often-unseen threats that lurk within our indoor environments, let’s make a promise to remain vigilant year-round. Mold, with its potential to affect our physical and mental health, underscores the necessity of proactive measures for maintaining clean indoor air. By staying informed and taking action to mitigate mold exposure, we can create healthier living and working spaces for ourselves and our loved ones. 

References 

  1. https://www.lung.ca/lung-health/lung-info/breathing
  2. https://www.epa.gov/report-environment/indoor-air-quality#health
  3. https://www.jchs.harvard.edu/blog/climate-change-and-indoor-air-quality-lessons-from-the-energy-crisis-of-the-1970s
  4. Hope, Janette. “A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins.” The Scientific World Journal 2013 (2013).
  5. https://news.brown.edu/articles/2007/08/depression-and-household-mold
  6. https://www.newswise.com/articles/mold-in-homes-doubles-risk-of-asthma
  7. Ogbodo, John Onyebuchi, et al. “Volatile organic compounds: A proinflammatory activator in autoimmune diseases.” Frontiers in Immunology 13 (2022): 928379.
  8. https://www.epa.gov/mold/what-does-mold-smell 
  9. Bennett, Joan W., and Arati A. Inamdar. “Are some fungal volatile organic compounds (VOCs) mycotoxins?.” Toxins 7.9 (2015): 3785-3804.
  10. Kraft, Stephanie, Lisa Buchenauer, and Tobias Polte. “Mold, Mycotoxins and a Dysregulated Immune System: A combination of concern?.” International journal of molecular sciences 22.22 (2021): 12269.
  11. Harding, Cheryl F., et al. “Mold inhalation causes innate immune activation, neural, cognitive and emotional dysfunction.” Brain, behavior, and immunity 87 (2020): 218-228.

 

More than Your Microbiome: The 4 Parts of the Gut Wall Barrier & Why You Should Know Them All?

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It’s in our nature to trust our gut, but how well can you trust something you don’t really know? 

 When we talk about gut health, the microbiome tends to steal the spotlight. However, the truth is that maintaining a healthy gut involves the intricate interplay of all four layers of the gut wall barrier – that’s right, there are four distinct layers you need to be aware of. 

Why? 

Because if there is disruption in any of these layers, harmful particles can enter the body and trigger inflammation, leading to various health issues[1][2].

On the other hand, caring for and fortifying these layers supports a healthy microbiome and optimizes cellular pathways throughout – leading to whole-body health. From hair growth and radiant skin to a strengthened immune system, revved metabolism, and improved energy and focus, when your gut is happy and healthy, so are you. 

 So, what are the four layers of your gut barrier? The microbiome, the mucosal layer, the gut cell architecture, and the ever-vigilant immune cells and antibodies that patrol your gut. 

Let’s explore each layer in more detail and then discuss how you can best support their unique structures and functions. 

Man's back without a shirt on while he's rubbing his neck

The Four Layers of Your Gut Barrier

#1. The Microbiome 

Despite only being named in 2001, the microbiome is undeniably one of the most discussed aspects of gut health. Composing a vast array of microorganisms, including bacteria, archaea, viruses, and fungi, it’s a dynamic environment that influences everything from our digestion and nutrient absorption to our hormones, immune system, and mood[3].

However, like any delicate ecosystem, the microbiome requires balance and is heavily influenced by our lifestyle, including what we eat, drink, and even our stress levels. Disruptions in our microbiome are associated with chronic inflammation, mood disorders, increased cravings and appetite, and decreased immune health[4]. Tending to your microbiome is one key part of unlocking optimal physical and psychological health. 

#2. The Mucosal Layer 

Our mucosal layer plays an indispensable role in gut health. It acts as a scaffolding system for our microbiome and a sticky, physical barrier that traps bacteria, viruses, and allergens. It also houses crucial components of our immune system, like anti-microbial and enzymes[1][2].

Immune cells and antibodies within the mucosal layer help neutralize potential threats, ensuring a first line of defense against invaders. Without this protective layer, harmful agents can penetrate more easily, leading to inflammation and a host of common health issues. This not only affects the gut but may also have a ripple effect on the entire body[5]. Therefore, maintaining a healthy mucosal layer isn’t just about protection – it’s foundational to our overall health.  

#3. Immune Cells and Antibodies 

If your gut wall is your fortress, your immune cells and antibodies are your army. Your immune cells and antibodies are the dedicated guards, with a whopping 80% of your body’s immune cells stationed along this protective barrier[6].

Together, these immune cells and antibodies take on a crucial role: they team up to identify, neutralize, and eliminate harmful invaders. These may include defending against pathogens and foreign particles from the environment or shielding your body from infections and toxic substances. This collaborative effort between antibodies and immune cells is vital; an uncoordinated response leaves your body vulnerable, potentially leading to frequent illnesses, chronic inflammation, and a host of modern, chronic diseases. 

And just like any guard can get tired, these immune protectors can weaken or begin to misfire, especially with challenges like inflammation, ongoing stress, or after battling an illness, which can set a negative cycle in motion[6-7].

 That’s why keeping them strong and ready is crucial — they’re a big part of what keeps us healthy.  

#4. Gut Cell Architecture  

The final layer between our environment and our bloodstream is the physical barrier of our gut cell layer. This one-cell-layer-thick barrier carefully picks and chooses what gets admitted into the body. 

This layer is essential for digestion and nutrient absorption, so maintaining its integrity is paramount. Modern-day threats, such as a Western diet (laden with processed ingredients, sugars, and refined carbohydrates), chronic stress, and chemical exposures from the environment, can influence the integrity and function of this barrier. Disruption of this layer’s integrity can allow “holes” to develop, allowing things to pass through the bloodstream unchecked[8].

The disruption of this particular layer is known as intestinal gut permeability, sometimes termed leaky gut in functional health circles. Disrupted gut barriers can perpetuate inflammation and illness by letting harmful substances enter the bloodstream, triggering the immune system inappropriately[6]. Poor diet, uncontrolled stress, and lack of exercise can negatively affect gut health, increasing this risk. 

Armra colostrum powder container on the shoulders of a man and woman

Ways To Support Total Gut Health 

When trying to heal your gut, it’s essential to ensure you’re not just focusing on one part of the four-part story. Embracing a holistic approach means addressing each part of the gut barrier. 

Here’s a breakdown of some supportive strategies for comprehensive gut health: 

Nourishing the Microbiome with Whole Food Prebiotics: 

What are they? Prebiotics are non-digestible foods that boost the growth of beneficial gut bacteria, like Bifidobacterium, Lactobacillus, and Akkermansia. Instead of attempting to introduce new bacteria, as in the case of probiotics, prebiotics bolster existing beneficial ones. 

Why are they important? A flourishing microbiome generates nutrients, specifically small-chain fatty acids (SCFAs). These SCFAs are instrumental in sustaining a healthy mucus layer, nourishing the epithelial cell layer or gut wall barrier, AND ensuring the immune system functions optimally[8]. 

Consuming Antioxidant-Rich Fruits and Vegetables: 

What are they? These are foods abundant in phytochemicals such as polyphenols and flavonoids. Notable substances specifically include anthocyanins in berries and apples and resveratrol in grapes. 

Why are they beneficial? Phytochemicals fortify immunity and gut health. Plus, the high antioxidant content in these foods offers cellular protection, preventing cellular damage and supporting our epithelial cell layer and immune cell layer[8].

Bovine Colostrum: 

What is it? Colostrum is the first nutrition we, and all mammals, receive in life. Colostrum, traditionally bovine-sourced, is packed with over 400 bioactive nutrients, including antibodies, prebiotics, regenerative peptides, growth factors, antioxidants, and antimicrobials that can’t be found in any other natural source.  

Why is it beneficial? Bovine colostrum serves as a direct source of antibodies like IgG and sIgA that repopulate the immune cell layer of the gut. These antibodies intercept and neutralize harmful particles and help support the immune system.

But that’s not all; some of the other beneficial components of colostrum include:

  • Regenerative peptides and growth factors that solidify the gut cell structure, aiding in rebuilding and strengthening the gut wall barrier to protect it against disruption. This is vital for nutrient absorption and safeguarding against pathogens and inflammation. 
  • Whole food prebiotics, called milk oligosaccharides, which strictly feed the healthy Bifidobacteria, and are known to support the microbiome, immune system, mucus layer, and gut cell wall[9-10]. This effectively reduces the need for additional prebiotic and probiotic support. 
  • Powerful antioxidants, like PQQ, glutathione, and lactoperoxidase, which further support immunity, cellular health throughout the gut and body, and the microbiome. In essence, bovine colostrum serves as a safe and comprehensive option for complete gut health[11-13].

Note: When looking for bovine colostrum, quality is key. 

What should you look for? 

Choosing clean, ethically sourced, grass-fed, and defatted bovine colostrum is vital. Products like physician-founded ARMRA Colostrum are exemplary in this regard.  

Armra colostrum power packet with orange colostrum powder in a cup with water

Takeaway

As we continue to learn more about gut health and its wide-ranging effects on our entire body, it’s essential that we stay up to date on all the latest findings. While the microbiome is astounding in its capacity to maintain and optimize our health, there is much more to the story than gut microbes alone.  

Nutrient-rich whole foods and high-quality supplements can often do much more for us than simply popping a probiotic now and then. When you make gut health a holistic effort, you’ll see holistic benefits. 

References 

  1. Giery?ska M, Szulc-D?browska L, Struzik J, Mielcarska MB, Gregorczyk-Zboroch KP. Integrity of the Intestinal Barrier: The Involvement of Epithelial Cells and Microbiota-A Mutual Relationship. Animals (Basel). 2022;12(2):145. Published 2022 Jan 8. doi:10.3390/ani12020145 
  2. König J, Wells J, Cani PD, et al. Human Intestinal Barrier Function in Health and Disease. Clin Transl Gastroenterol. 2016;7(10):e196. Published 2016 Oct 20. doi:10.1038/ctg.2016.54 
  3. Hou, K., Wu, ZX., Chen, XY. et al. Microbiota in health and diseases. Sig Transduct Target Ther 7, 135 (2022). https://doi.org/10.1038/s41392-022-00974-4 
  4. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011 
  5. Paone P, Cani PD. Mucus barrier, mucins and gut microbiota: the expected slimy partners?Gut 2020;69:2232-2243. 
  6. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. Published 2021 Mar 9. doi:10.3390/nu13030886 
  7. Tsounis EP, Triantos C, Konstantakis C, Marangos M, Assimakopoulos SF. Intestinal barrier dysfunction as a key driver of severe COVID-19. World J Virol. 2023;12(2):68-90. doi:10.5501/wjv.v12.i2.68 
  8. Liang L, Saunders C, Sanossian N. Food, gut barrier dysfunction, and related diseases: A new target for future individualized disease prevention and management. Food Sci Nutr. 2023;11(4):1671-1704. Published 2023 Mar 7. doi:10.1002/fsn3.3229 
  9. Bagwe-Parab S, Yadav P, Kaur G, Tuli HS, Buttar HS. Therapeutic Applications of Human and Bovine Colostrum in the Treatment of Gastrointestinal Diseases and Distinctive Cancer Types: The Current Evidence. Front Pharmacol. 2020;11:01100. Published 2020 Sep 11. doi:10.3389/fphar.2020.01100 
  10. Dziewiecka H, Buttar HS, Kasperska A, et al. A Systematic Review of the Influence of Bovine Colostrum Supplementation on Leaky Gut Syndrome in Athletes: Diagnostic Biomarkers and Future Directions. Nutrients. 2022;14(12):2512. Published 2022 Jun 17. doi:10.3390/nu14122512 
  11. Jonscher KR, Rucker RB. Pyrroloquinoline quinone. Dietary Interventions in Liver Disease. Published online February 8, 2019:157-173. doi:10.1016/b978-0-12-814466-4.00013-6? 
  12. Lee A, Pontin MCF, Kosmerl E, Jimenez-Flores R, Moretti DB, Ziouzenkova O. Assessment of adipogenic, antioxidant, and anti-inflammatory properties of whole and whey bovine colostrum. J Dairy Sci. 2019;102(10):8614-8621. doi:10.3168/jds.2019-16509 
  13. Sienkiewicz M, Szyma?ska P, Fichna J. Supplementation of Bovine Colostrum in Inflammatory Bowel Disease: Benefits and Contraindications. Adv Nutr. 2021;12(2):533-545. doi:10.1093/advances/nmaa120 

 

The antidote to stress? Touch.

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Let’s face it: the modern world is a breeding ground for stress. From pinging notifications to looming deadlines, stress can feel like a shadow lurking behind us all the time. But what if I told you that one of the most powerful ways to combat stress has been right at your fingertips?

I’m talking about the simple yet profound act of touch. 

It’s not just for newborns or romantic relationships; it’s a fundamental part of human existence deeply rooted in science. 

Why Is Touch So Powerful?

Your skin isn’t just there to make you look pretty and cover up your meat suit, it’s an intricately designed network that connects with your nervous system, immune system, and even your hormones. When you engage in touch — a hug, a handshake, or a massage — it activates your skin’s receptors, sending signals straight to your brain[1]. 

These signals engage your vagus nerve, telling your parasympathetic nervous system — the one that calms you down — that it’s time to relax. This, in turn, leads to a reduction in cortisol, your stress hormone, and just like that – you start to feel a sensation of calm.

In short, touch is like a direct line to our body’s relaxation response.

Make sense? If I lost you there, hang on – we’re about to go much deeper. 

Your Autonomic Nervous System

If your body is a bus, the autonomic nervous system is the driver — managing everything from digestion to hormones. This system is split into the sympathetic (fight-or-flight) and parasympathetic (rest and digest) branches[2].

  • Parasympathetic: This is where rest, deep sleep, and healing happen. It fires up when you’re safe and relaxed.
  • Sympathetic: This guy comes into play when it’s time to tackle threats.

The sympathetic nervous system kicks in if you’re trying to outrun a bear, but what happens when this system stays activated? Well, your body can’t always read the difference between life-threatening stress and stressful daily inconveniences, and the same system kicks in to protect you anyway. 

When the stress response is activated, systems that aren’t “mission-critical,” like digestion, reproduction, and even your immune response, take a backseat. Over time, this can lead to messed up sleep cycles, frequent illnesses, and burnout that feels like you’re dragging yourself through the mud.

Sympathetic activation increases your heart rate and the speed of your heart, while the parasympathetic mode reduces your heart rate and the speed of your heart, allowing for a recovery state.

Woman snuggling and kissing her adorable dog

How Touch Heals

Now that you have a deeper understanding of your nervous system let’s dive into how touch can do more than comfort you – it can heal. 

When you reach out and touch something — be it the comforting embrace of a loved one or the warm fur of your pet — the skin isn’t just passively feeling the sensation. It’s actually speaking directly to your brain. Within microseconds, that touch translates into electrical signals that dash up your nerve pathways straight into your gray matter[3]. 

Now, here’s where it gets interesting: that signal forks into two separate lanes as it hits your brain. One highway goes straight to the somatosensory cortex. This is your brain’s analytical department, dissecting whether that touch feels like a soft caress or a chilly breeze[4]. 

The second road heads towards the emotional cortex — the part of your noggin responsible for connecting touch with feelings. Think of it as your internal DJ that remixes a physical sensation with an emotional tune. Soft touch from someone you love? That’s a chart-topping love ballad. An accidental brush against a hot stove? Instant hard rock warning signal[5]. 

Then there’s the vagus nerve — your body’s peacekeeper (and master of parasympathetic mode). When touch stimulates the nerve endings in the skin, it gives the vagus nerve a buzz. The vagus nerve is your body’s reset button, dialing back your heart rate, lowering blood pressure, and putting the brakes on your fight-or-flight response. In layman’s terms? It chills you out instantly[6]. 

So when you’re having one of those ‘rip-your-hair-out’ kinds of days, and you find solace in a bear hug or a snuggle session with your pet, you’re not just indulging in emotional comfort. You’re tapping into an ancient, neuro-biological response that not only feels good but is really, scientifically good for you.

The Power of the Present Moment

Our sense of touch helps us restore a sense of control and agency in the present moment by bringing us back to our bodies. Our minds can be anywhere at any time — they can be in the past, present, or future. In fact, if we’re not conscious of where our mind is, that’s generally a sign that it is in the past or the future. 

Focusing on breathing or the feeling of a soothing touch instantly brings us back into our bodies, which helps center us firmly in the present. The present moment is where we regain control over what’s going on in our lives. This is where we can squeeze the real juice out of life, unlocking our potential to heal and thrive.

Oxytocin, often dubbed the “love hormone,” plays a vital role in this process. Physical touch can boost the production of oxytocin, which helps reduce stress, create feelings of happiness, and even strengthen the immune system[7].

Social Touch is Crucial, Too

The stress-relieving benefits of touch aren’t just limited to intimate relationships. Social touch — like a pat on the back or a high-five — also has merits. Such gestures can strengthen social bonds and create a sense of belonging, which is essential for our mental health[8]. 

Man using the Apollo Neuro app

How to Hit Pause on Stress, For Good.

While having a special someone, a pet, or a good friend around for a solid hug now and then is ideal – sometimes we just need to feel good now. 

One of my favorite wearables, Apollo, is designed to meet your emotional needs anytime, any place. 

Through your touch receptors, Apollo tells your nervous system, “You’re safe,” and your body responds to the message like it would to a hug, a bubble bath, or a good snuggle (with a pet or human). It uses Apollo Vibes, subtle but impactful vibrations, to activate the parasympathetic nervous system, getting out of fight-or-flight and into rest-and-digest. 

With a rebalanced nervous system, you relax into a calmer state, and your biometrics, like heart rate variability (HRV), begin to improve. When you use Apollo over time, your nervous system gets stronger and more resilient, so you tap into the calmer version of yourself more easily. It’s been one of my favorite hacks for better relaxation, sleep, focus, and recovery.

Takeaway 

The human body is an incredible machine, often holding the keys to its healing. In a world where stress is the new normal, reclaiming the simple, science-backed power of touch can be a game-changer.

The Apollo wearable isn’t just a gadget; it’s a tool for optimizing your life and supporting emotional well-being and cognitive performance. And this isn’t just for biohackers; it’s for anyone looking to take control of their health in a genuinely holistic way. Ready to take the leap? Click here to elevate your wellness game with the Apollo wearable now. Visit www.apolloneuro.com/daveasprey for an automatic 15% off at checkout.

References

  1. Morrison, India, Line S. Löken, and Håkan Olausson. “The skin as a social organ.” Experimental brain research 204 (2010): 305-314.
  2. https://www.ncbi.nlm.nih.gov/books/NBK539845/
  3. https://www.nih.gov/news-events/nih-research-matters/how-nervous-system-perceives-pleasant-touch 
  4. https://www.nccih.nih.gov/health/4-fast-facts-about-the-somatosensory-system
  5. Ravaja, Niklas, et al. “Feeling touched: Emotional modulation of somatosensory potentials to interpersonal touch.” Scientific reports 7.1 (2017): 40504.
  6. Edwards, Darren J., et al. “The immediate effect of therapeutic touch and deep touch pressure on range of motion, interoceptive accuracy and heart rate variability: a randomized controlled trial with moderation analysis.” Frontiers in integrative neuroscience 12 (2018): 41.
  7. Uvnas-Moberg, Kerstin, and Maria Petersson. “Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and healing.” Zeitschrift fur Psychosomatische Medizin und Psychotherapie 51.1 (2005): 57-80.
  8. Suvilehto, Juulia T., et al. “Topography of social touching depends on emotional bonds between humans.” Proceedings of the National Academy of Sciences 112.45 (2015): 13811-13816.

 

Let’s get your emotions under control

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Have you ever felt like your emotions sometimes take control, causing you to react disproportionately? If so, you’re not alone, and this blog post is here to shed light on this common struggle.

Emotions are an integral part of the human experience. They color our perceptions, influence our decisions, and even impact our physical well-being. At times, our emotions can get the better of us, leading to stress, anxiety, and an overall reduced quality of life.

Emotions are complex phenomena that arise from the intricate workings of our brains. While they serve essential functions, such as alerting us to potential dangers or driving us to pursue rewards, they can also become overwhelming and detrimental. When emotions run amok, it’s essential to find ways to regulate them effectively.

The world of neuroscience has been making incredible strides in helping us understand and regulate our emotions better, and one exciting tool in this endeavor is Mendi neurofeedback Training. 

But before delving into neurofeedback training, let’s take a quick peek inside the brain to see how emotions are generated and regulated.

In essence, our emotional experiences are the result of intricate interactions between various brain regions, with the prefrontal cortex (PFC) playing a crucial role.

The PFC, often hailed as the brain’s “control center” for emotions, assists in rational decision-making, restraining impulsive reactions, and governing emotional responses. However, in heightened emotional states, the PFC can become less active, rendering emotional control a challenge.

This is where Mendi neurofeedback training emerges as a valuable ally.

Mendi uses a technology called fNIRS, or functional near-infrared spectroscopy, a non-invasive neuroimaging technique that measures changes in blood oxygenation levels in the brain. It has gained recognition as a powerful tool for regulating brain activity, particularly in the context of emotional regulation.

fNIRS neurofeedback operates on the principle of real-time brain activity monitoring. It uses specialized sensors to detect changes in blood flow, providing instant feedback about the activity of the PFC. 

By undergoing fNIRS neurofeedback training, individuals can enhance their ability to manage their emotions. This training works to boost the activity of the Prefrontal Cortex (PFC), the brain’s control center, making it more responsive in challenging situations. Consequently, individuals can gain greater mastery over their automatic responses to thoughts and emotions that may prove unconstructive.

The Science Behind It

Scientific studies have shown promising results regarding the efficacy of fNIRS neurofeedback in emotional regulation. One study published in the journal Frontiers in Human Neuroscience in 2018 demonstrated that participants who received fNIRS neurofeedback training exhibited improved emotional regulation skills and reduced stress levels compared to control groups.

The Future of Emotional Regulation

As our understanding of the brain advances and technology marches forward, fNIRS neurofeedback holds tremendous potential as a tool for elevating emotional regulation. Its applications extend beyond addressing excessive emotional reactions to aiding conditions like anxiety disorders, mood disorders, and even post-traumatic stress disorder (PTSD).

If you find this intriguing and wish to embark on the Mendi neurofeedback training journey, I am delighted to offer you a discount code. Simply use “Dave” during your purchase to enjoy a 20% discount. Your path to emotional mastery begins here.

https://www.frontiersin.org/articles/10.3389/fnins.2020.00594/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7396619/ 

 

Glycine Deficiency: It’s More Common Than You Think

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Glycine deficiency isn’t a widely discussed topic, and for good reason: we’re not supposed to be deficient in non-essential nutrients. In fact, the whole deal with non-essential nutrients is that our bodies make them on their own so our pretty little heads can rest easy about getting enough. 

Well, it looks like glycine may have bent the rules a bit. 

Contrary to popular belief, a paper by Meléndez-Hevia dropped a bombshell on us: our body’s glycine production isn’t tied to our actual needs[1]. 

This means that most of us are likely running on a glycine deficiency; therefore, the physiological processes dependent on this amino may also be suffering. 

Why should you care?

Paleo Valley Bone Broth Protein Powder in a small pile with wooden spoon

This amino acid might just be the secret weapon we need to slow down the aging process. 

Why Glycine Matters

Glycine, a non-essential amino acid, plays a pivotal role in synthesizing collagen, the most abundant protein in our bodies. Unfortunately, the paper mentioned above by Meléndez-Hevia showed that our bodies don’t make enough glycine to keep up with our collagen needs[1].

Therefore, while your body can make glycine on its own (hence, its “non-essential” status), the truth is that getting enough glycine in your diet may be the key to lasting collagen production. 

Which also means dietary glycine could have a heavy hand in slowing down the aging process. 

How exactly?

Collagen is the superstar behind the health and vitality of your hair, skin, nails, joints, cardiovascular system, bones, and muscles. When those systems start deteriorating, the signs of aging get kicked into high gear. 

But enough with the high-level chit-chat; let’s get down to it and talk about what glycine does in your body via its relationship with collagen and how getting more of it may help to turn back the clock. 

Paleo Valley Bone Broth Protein Powder dissolved in water

Glycine: Your Anti-Aging Amino Acid

Hair, Skin, and Nails

Collagen is the most abundant protein in our bodies and is the primary component of our hair, skin, and nails. As we age, our natural collagen production decreases (we lose about 1% every year after 20), leading to wrinkles, brittle nails, and lackluster hair. Sound familiar?

Well, with adequate glycine intake, you may be able to shift the tides and keep your collagen production steady. Studies show that healthy levels of collagen can promote youthful-looking skin, may support hair growth, and could strengthen nails and protect against brittleness[2][3][4]. 

Joints

Mobility is a cornerstone of optimal health, and if you want to remain mobile – it’s all about joint health. Collagen plays a crucial role in the health and resilience of our joints due to its incorporation into your cartilage. When cartilage breaks down it can create bone-on-bone friction, resulting in joint pain, mobility issues, and potentially serious injury. 

Ensuring that your collagen levels remain healthy gives your joints the nourishment they need to stay flexible and pain-free[5].

Bone Health

Bone health becomes increasingly important as we age, especially once we get into our 50s and 60s. Healthy bone mineral density is crucial if you want to keep moving your body – which in turn is vital for overall health and wellbeing.

Simply put, caring for your bones is an absolute must if you want to live a long, healthy, and enjoyable life. 

Unfortunately, along with the loss of collagen as we age, our bones also begin to break down as the years go on. 

Studies show, however, that collagen supplementation can increase bone mineral density, which is a crucial factor in preventing conditions like osteoporosis[6]. 

Sleep Quality

Getting a good night’s sleep is crucial for people of all ages. While we sleep, our bodies rejuvenate, detox, and reset. Without this downtime, your body wouldn’t have the energy it takes to carry out its anti-aging processes.

Unfortunately, sleep issues are incredibly common these days — and they hit the older generations the hardest.

Interestingly, however, it appears that glycine may be your secret weapon to getting a good night’s sleep. While the exact mechanism is unclear, some evidence suggests that glycine helps drop your body temperature while inducing the non-REM sleep phase [7]. 

Paleo Valley Chocolate Bone Broth Protein Powder mixed into a drink

How To Get More Glycine In Your Diet

By now, you’re probably wondering how to get more of this anti-aging nutrient into your diet. The best sources of glycine will be animal products like chicken, meat, and seafood. You can also find glycine in some nuts and seeds if you’re not a meat eater.

That said, one of the most effective ways to get more glycine in your diet is through bone broth protein. Bone broth protein is incredibly rich in glycine and provides the essential amino acids to boost collagen synthesis.

But here’s the deal: in the world of supplements, not all products are created equal. Many bone broth proteins on the market are sourced from animals raised on factory farms, exposed to pesticides, and given antibiotics. This isn’t what you want to put in your body. Quality sourcing is paramount. After all, you’re not just what you eat; you’re what you absorb.

After diving deep into the research and personal experimentation, I’ve landed on Paleovalley’s grass-fed bone broth protein as my go-to. Why? It’s sourced from 100% grass-fed cows, ensuring a product free from harmful chemicals and rich in beneficial nutrients. In the world of bone broth proteins, Paleovalley stands out as the gold standard. If you’re serious about biohacking your way to optimal health, this is the protein you want in your arsenal.

Takeaway

While you may assume that you’re meeting your essential nutrient needs, it’s time we rethink what the terms “essential” and “non-essential” mean. 

The field of nutrition research is constantly evolving, which means our views and beliefs about what our bodies need always have to remain flexible and open. 

Are you getting enough glycine to meet your body’s demands? If you have any doubts, it’s never too late to start incorporating a high-quality bone broth.

Paleo Valley Chocolate Bone Broth Protein Powder

Click here to grab Paleovalley’s grass-fed and finished Bone Broth Powder today for 15% off your first order. 

References 

  1. Meléndez-Hevia, Enrique, et al. “A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis.” Journal of biosciences 34 (2009): 853-872.
  2. Hexsel, Doris, et al. “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.” Journal of cosmetic dermatology 16.4 (2017): 520-526.
  3. Al-Atif, Hend. “Collagen supplements for aging and wrinkles: a paradigm shift in the fields of dermatology and cosmetics.” Dermatology practical & conceptual 12.1 (2022).
  4. Hwang, Su Bin, Hyeon Ju Park, and Bog-Hieu Lee. “Hair-growth-promoting effects of the fish collagen peptide in human dermal papilla cells and C57BL/6 mice modulating Wnt/?-Catenin and BMP signaling pathways.” International Journal of Molecular Sciences 23.19 (2022): 11904.
  5. Verstappen, S. M. M., et al. “Radiographic joint damage in rheumatoid arthritis is associated with differences in cartilage turnover and can be predicted by serum biomarkers: an evaluation from 1 to 4 years after diagnosis.” Arthritis research & therapy 8 (2006): 1-9.
  6. König, Daniel, et al. “Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study.” Nutrients 10.1 (2018): 97.
  7. Kawai, Nobuhiro, et al. “The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.” Neuropsychopharmacology 40.6 (2015): 1405-1416.

Get Passionate About Your Vascular Health

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It’s no secret that your vascular system plays a massive role in overall health.

But have you ever really dug in and thought about why? This is something I consider regularly, and it’s why I put such an emphasis on vascular fitness in my own life. 

If, unlike myself, you don’t spend your hours contemplating the intricate mechanics of the human body, let me share with you some of the most compelling reasons I’ve found for caring for my vascular system.

First, and simply put, your blood vessels are critical for every organ and function in your body. 

Think about how well your heart, brain, kidney, and sex organs would do if your vascular system weren’t up to task? And your athletic performance? You could say goodbye to crushing your goals at the gym, on the track, or wherever you push your athletic boundaries. 

Your blood vessels also deliver life-giving oxygen and nutrients throughout your body and carry away toxic waste. In this way, it’s fair to say that your blood is, well, the lifeblood of your body.

Have I piqued your interest? Well, there’s a lot more where that came from. Read on for the nitty-gritty on why caring for your vascular system is essential for health and longevity. 

A Little Known Masterpiece: The Endothelial Glycocalyx

One of my favorite vascular structures is a little something called the endothelial glycocalyx. 

Blood vessel diagram

1 – Endothelial Glycocalyx2 – Artery Wall

The endothelial glycocalyx sits inside every blood vessel, creating a complex inner lining. It’s composed of proteins and sugars, and even though it’s astonishingly thin, it plays an outsized role in your health[1][2][3][13][15][20][21]:

  • It controls what passes from your blood to the rest of your body[1][3][8]
  • It’s essential to producing nitric oxide[7]
  • It protects your blood vessels from dangerous intrusions and adhesions[5][8][13]

Let’s take a closer look:

The glycocalyx acts like a gatekeeper to your blood vessels. It’s semi-permeable, which means it decides what gets into your body and what stays out. It’s also essential to maintaining flexible arteries that allow free passage of blood to your heart and all of your other organs. 

Furthermore, the endothelial glycocalyx triggers the production of nitric oxide (NO), which keeps blood pressure levels healthy by relaxing the tiny muscles in the blood vessels. The glycocalyx responds to your changing blood flow, sending a signal to initiate a complex mechanism for making NO. 

And if all of that wasn’t enough, the glycocalyx protects the inner lining of your arteries and veins from damage. Your blood is full of all sorts of proteins and molecules, some of which tend to adhere to your blood vessel walls. The glycocalyx, that microscopic slippery lining of every blood vessel, ensures that nothing sticks that doesn’t belong[4][11][12][13][19]. 

The glycocalyx is fragile, but resilient.4,,11,12,13,19 The good news is it can also be supported, with healthy lifestyle choices and supplements like the one I take, Arterosil HP.

The Heart of the System

Needless to say, your heart health depends on artery health. You want youthful, flexible arteries that respond to your body’s changing demands and maintain a healthy blood supply to every organ. 

What’s less obvious, however, is the importance of the microvasculature: the tiny capillaries that provide the “last mile” in transporting oxygen and nutrients to the tissues like your eyes, brain, fingers, and toes[14]. 

If you want a long and healthy life, you need all of these structures (heart, arteries, and microvasculature) in tip-top working order. 

Brain and Blood

Even though your brain is just 2% of your body’s weight, it uses about 20% of your oxygen[10]. That’s why your blood vessels are so critical to brain health. 

And in addition to oxygen, your blood transports essential neurotransmitters around your brain, without which you couldn’t think or act.

Not surprisingly, research shows a direct association between microvascular health and cognitive function, including[6]:

  • Memory
  • Processing speed
  • Learning
  • Emotional regulation

Removing waste from the brain is equally important, and that’s another role of your vascular system[22].

Kidney Health and Blood Vessels

Your kidneys, which filter waste and balance fluids in the body, also depend on healthy blood vessels. 

The microvasculature of the kidneys is especially dense and plays a critical role in enabling your kidneys to filter your blood and dispose of waste residues[18].

In their turn, your kidneys make an important contribution to maintaining healthy blood pressure.

The Flow of Love

It’s no secret that sexual health relies on healthy blood flow. 

In men and women, the genitals have a high density of endothelial cells, enabling the production of more nitric oxide on demand. In response to arousal, your cells release extra NO, causing your blood vessels to dilate and blood to flow. In men, there’s a mechanism that restricts the veins so the blood doesn’t leave, enabling a sustained erection – thank you very much[16].

Of course, sexual arousal also depends on the activation of hormones — testosterone, estrogen, and others. And the only way they can reach their destination is through your blood. 

Pumping Iron and Pumping Blood

Healthy blood vessels are also crucial for athletes and anyone who works out. Here are just some of the ways your vascular system contributes to your sporting performance:

  • Meeting the muscles’ demands for increased oxygen and nutrients
  • Removing waste products like lactic acid
  • Dissipating heat by increasing blood flow to the skin

Furthermore, exercise is one of the best things you can do to keep your vascular system healthy. Physical activity boosts nitric oxide production, promotes new capillaries, and helps regenerate that all-important endothelial glycocalyx[23]. 

Keep Your Blood Vessels Happy

So, how do you keep your hard-working blood vessels in tip-top condition? Here are here are a few essential tips that I rely on:

  • Eat a healthy, balanced diet, including leafy greens: This kind of diet boosts the production of nitric oxide, reduces stress on the blood vessels, and promotes healthy cholesterol levels.
  • Get enough sleep and manage your stress: Both will help you protect your endothelial glycocalyx and maintain healthy blood pressure.
  • Review your supplement regimen: You can take specific supplements to care for your endothelial glycocalyx and promote sustained nitric oxide production. 

Personally, I take a product called Arterosil HP as part of my regular supplement stack. I keep this one handy because it’s not only foundational vascular support, but I find it essential to my overall health for all the reasons we just covered. 

In addition to my daily intake, I also reach for Vascanox HP when I want extra vascular support for a workout, a date, or just because I’m feeling run down. 

Arterosil HP and Vascanox HP Supplements

A happy vascular system makes for a happy heart, brain, kidneys, and sex life. That’s a pretty good deal if you ask me. I like to think of it this way: take care of your blood vessels, and they’ll take care of you. Go to calroy.com/dave affiliate to get a discount when you bundle a 3-month supply of Arterosil HP and Vascanox HP.

References

  1. Alphonsus CS, Rodseth RN. The endothelial glycocalyx: a review of the vascular barrier. Anaesthesia. 2014;69(7):777-784. doi:10.1111/anae.12661
  2. Becker BF, Chappell D, Jacob M. Endothelial glycocalyx and coronary vascular permeability: the fringe benefit. Basic Res Cardiol. 2010;105(6):687-701. doi:10.1007/s00395-010-0118-z
  3. Curry FE, Adamson RH. ENDOTHELIAL GLYCOCALYX: PERMEABILITY BARRIER AND MECHANOSENSOR. Ann Biomed Eng. 2012;40(4):828-839. doi:10.1007/s10439-011-0429-8
  4. Delgadillo LF, Lomakina EB, Kuebel J, Waugh RE. Changes in endothelial glycocalyx layer protective ability after inflammatory stimulus. Am J Physiol Cell Physiol. 2021;320(2):C216-C224. doi:10.1152/ajpcell.00259.2020
  5. Eckardt V, Weber C, Hundelshausen P von. Glycans and Glycan-Binding Proteins in Atherosclerosis. Thromb Haemost. 2019;119(8):1265-1273. doi:10.1055/s-0039-1692720
  6. Erdener ?E, Dalkara T. Small Vessels Are a Big Problem in Neurodegeneration and Neuroprotection. Front Neurol. 2019;10. doi:10.3389/fneur.2019.00889
  7. Gouverneur M, Berg B, Nieuwdorp M, Stroes E, Vink H. Vasculoprotective properties of the endothelial glycocalyx: effects of fluid shear stress. J Intern Med. 2006;259(4):393-400. doi:10.1111/j.1365-2796.2006.01625.x
  8. Harding IC, Mitra R, Mensah SA, Nersesyan A, Bal NN, Ebong EE. Endothelial barrier reinforcement relies on flow-regulated glycocalyx, a potential therapeutic target. Biorheology. 2019;56(2-3):131-149. doi:10.3233/BIR-180205
  9. Kim JH, Auger C, Schini-Kerth VB. Activation of eNOS by polyphenol-rich products and polyphenolic compounds. Curr Pharm Des. 2014;20(22):3521-3529. doi:10.2174/13816128113196660751
  10. Lau-Cam, Cesar A. “Chapter 35 – Protective Role of Taurine and Structurally Related Compounds against Diabetes-Induced Oxidative Stress.” Diabetes (Second Edition), edited by Victor R. Preedy, Academic Press, 2020, pp. 351–59, https://doi.org/10.1016/B978-0-12-815776-3.00036-X.
  11. Lemkes BA, Nieuwdorp M, Hoekstra JBL, Holleman F. The glycocalyx and cardiovascular disease in diabetes: should we judge the endothelium by its cover? Diabetes Technol Ther. 2012;14 Suppl 1:S3-10. doi:10.1089/dia.2012.0011
  12. Machin DR, Bloom SI, Campbell RA, et al. Advanced age results in a diminished endothelial glycocalyx. American Journal of Physiology-Heart and Circulatory Physiology. 2018;315(3):H531-H539. doi:10.1152/ajpheart.00104.2018
  13. Machin DR, Phuong TTT, Donato AJ. The Role of the Endothelial Glycocalyx in Advanced Age and Cardiovascular Disease. Curr Opin Pharmacol. 2019;45:66-71. doi:10.1016/j.coph.2019.04.011
  14. McClatchey PM, Schafer M, Hunter KS, Reusch JEB. The endothelial glycocalyx promotes homogenous blood flow distribution within the microvasculature. Am J Physiol Heart Circ Physiol. 2016;311(1):H168-H176. doi:10.1152/ajpheart.00132.2016
  15. Nieuwdorp M, Meuwese MC, Vink H, Hoekstra JB, Kastelein JJ, Stroes ES. The endothelial glycocalyx: a potential barrier between health and vascular disease. Current Opinion in Lipidology. 2005;16(5):507-511. doi:10.1097/01.mol.0000181325.08926.9c
  16. Panchatsharam, Pranau K., et al. “Physiology, Erection.” StatPearls, StatPearls Publishing, 2023, http://www.ncbi.nlm.nih.gov/books/NBK513278/.
  17. Reitsma S, Slaaf DW, Vink H, van Zandvoort MAMJ, oude Egbrink MGA. The endothelial glycocalyx: composition, functions, and visualization. Pflugers Arch – Eur J Physiol. 2007;454(3):345-359. doi:10.1007/s00424-007-0212-8
  18. Salmon AHJ, Satchell SC. Endothelial glycocalyx dysfunction in disease: albuminuria and increased microvascular permeability. J Pathol. 2012;226(4):562-574. doi:10.1002/path.3964
  19. Schött U, Solomon C, Fries D, Bentzer P. The endothelial glycocalyx and its disruption, protection and regeneration: a narrative review. Scand J Trauma Resusc Emerg Med. 2016;24. doi:10.1186/s13049-016-0239-y
  20. VanTeeffelen JW, Brands J, Stroes ES, Vink H. Endothelial Glycocalyx: Sweet Shield of Blood Vessels. Trends in Cardiovascular Medicine. 2007;17(3):101-105. doi:10.1016/j.tcm.2007.02.002
  21. Yilmaz O, Afsar B, Ortiz A, Kanbay M. The role of endothelial glycocalyx in health and disease. Clin Kidney J. 2019;12(5):611-619. doi:10.1093/ckj/sfz042
  22. Kaur, Jasleen, et al. “Waste clearance in the brain.” Frontiers in Neuroanatomy 15 (2021): 665803.
  23. Kröpfl, Julia M., et al. “Acute exercise-induced glycocalyx shedding does not differ between exercise modalities, but is associated with total antioxidative capacity.” Journal of Science and Medicine in Sport 24.7 (2021): 689-695.
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