Team Asprey

How to Treat and Prevent Runner’s Knee Naturally

August 15, 2018 by Team Asprey

Runner’s knee is a blanket term for common knee issues that people who run regularly may struggle with. It’s important to know which injury you have before you treat it.
Knee pain after running is often caused by muscle weaknesses or imbalances.
Runner’s knee can be painful—but it also can be easily prevented with the right shoes and exercises
With the right icing, supplement, and stretching routine, it’s possible to treat runner’s knee at home—and get back to hitting the pavement pain-free

There are plenty of reasons to enjoy running — it gets your endorphins going, it’s a great way to enjoy the outdoors, and (when done the right way) can maximize your endurance and transform your body.

But if you’re dealing with runner’s knee, running? Yeah…not so enjoyable.

Runner’s knee is super common — so if you’re hitting the pavement on a regular basis, you’re bound to deal with it at one point or another. But what, exactly, is runner’s knee? What symptoms should you be on the lookout for? And — most importantly — how can you prevent and treat it so you can spend more time running and less time dealing with knee pain?

What is runner’s knee?

First things first — what, exactly, is runner’s knee?

“Runner’s knee is basically a general term which encompasses multiple diagnoses,” says Trent Nessler, PT, MPT, DPT, National Director of Sports Innovation at Select Medical and creator of the Run Safe Program™.

If you’re dealing with knee pain, it’s important to understand exactly what’s going — that way, you can apply the right knee stretches to get you back on track (pun intended).

Here are some of the most common diagnoses that fall under the “runner’s knee” umbrella.

Patellofemoral Pain Syndrome (PFPS)

Patellofemoral Pain Syndrome (PFPS), also known as runner’s knee, describes pain in the front of the knee, behind the kneecap. The kneecap, or patella, and femur connect to form the third joint of the knee, called the patellofemoral joint.

“In this joint, the patella rides in a groove in the femur,” says Nessler. “In some runners, the patella moves too much in that groove and causes pain.”

This can be caused by overuse, a muscular imbalance or tightness, poor hip-knee alignment, and even flat feet.

“[In] some cases, the under surface of the kneecap becomes worn and develops a rough surface. When this is the case, you typically hear crepitus (grinding) under the kneecap as you move your knee from flexion to extension,” explains Nessler.

IT Band Friction Syndrome

The second type of repetitive strain injury also described as runner’s knee is illiotibial band syndrome, also known as IT band syndrome and IT band friction syndrome, or ITBS or ITBFS, for short. The illiotibial band, a thick band of connective tissue, runs from the outside of the hip to the outside of the knee and helps keep the knee joint stable. ITBFS occurs when it becomes tight or inflamed.

The pain shows up on the outside of the knee, as the knee moves from a flexed to an extended position. If the pain kicks in 5-10 minutes into your run, this is a good sign that you have ITBS.

More women than men experience IT band syndrome, and it affects just as many veteran runners as beginners.

It’s important to rest (as in take a break from running) as soon as ITBS shows up, so that the problem doesn’t become chronic.

Patellar Tendonitis

“[Patellar tendonitis] occurs on the front of the knee on the patellar tendon. When this tendon becomes inflamed (known as tendonitis), it will become painful on the anterior aspect of the knee during squatting motions, ascending/descending stairs and prolonged sitting,” says Nessler.

Meniscal Pain

“The meniscus are the shock-absorbing structures of the knee. Minor tears or wear and tear can cause pain. This will be more of a deep pain in the knee and you may or may not be able to…touch it,” says Nessler. “If you can touch it, it [may] be on the inside (medial meniscus), outside (lateral meniscus) or posterior medial (back inside of the knee).”

Fibular Head Instability

“This is less common, but seen in some cases. [Fibular Head Instability] is felt on the outside of the knee and is commonly misdiagnosed as IT Band Friction Syndrome,” says Nessler. “The fibular head is held in place by the annular ligament. If this ligament is torn, then the fibular head will move back and forth during running causing the bursa in this area to become inflamed.”

How to prevent runner’s knee

A lot of runners deal with runner’s knee — but that doesn’t mean you have to. There are plenty of steps you can take to make sure your runs don’t leave you with aches and pains in the knee region.

Get the right shoes…

When it comes to running, not all shoes are created equal. “Poor shoes or being fit with the wrong shoe can significantly alter force attenuation during running,” says Nessler. “Absorbing shock (or force) is vital to preventing shin splints and runner’s knee.”

If you want to keep runner’s knee at bay, it’s important you get the right shoes for you — and the only way to determine the right shoe to maximize your performance? Getting a proper running evaluation.

“When we assist a runner in choosing a shoe, we typically do a running assessment,” says Nessler. “Using a 3D wearable sensor, we have the athlete run in three different types of shoes. This system will provide us with right and left IPA (initial peak acceleration — how well you control the foot into the ground), right and left ground reaction force at midstance, and stance time on the right and left. This allows us to directly see how well they are controlling the forces through the lower limb and which shoe provides them with the optimal performance.”

A running evaluation will give you key insights into how you run — and those insights will help you choose the right shoes to stay pain-free during your runs.

…and replace them often

You might have the perfect running shoe — but even the perfect shoe has an expiration date.

“Another problem we see with shoes is runners will use the same pair for a year or two. With time and an increase in mileage, the shoes begin to wear down and they lose some of their elastic properties, which results in less shock absorption,” says Nessler.

“This means that more of the ground reaction force at heel strike and midstance is absorbed at the foot and ankle and then at the knee…The more miles you put on the shoe, the less elastic recoil the shoe has — which can increase [the] potential for overuse injury.”

How often you need to replace your shoes depends on how often you run, but if you’re approaching the 500-mile mark, it’s definitely time for a new pair of kicks.

“Running shoe manufacturers vary on their recommendations, but most will tell you that you should replace your running shoes anywhere from every 300 to 500 miles,” says Nessler.

Strengthen your lower body and core

If you want to keep your knees feeling good during and after a run, work on strengthening your lower body — and that includes your core.

“Weakness throughout the lower kinetic chain can add to an increase risk for runners knee,” says Nessler. “If you address the most common physical weaknesses seen in the majority of runners [which occur in the lower body and core]…most will not only have a dramatic reduction in runner’s knee, but will [also] have a reduction in all lower limb injuries.”

In between runs, make sure you’re incorporating functional exercises like squats, lunges, and planks to strengthen your lower body and core — and to keep runner’s knee at bay.

How to treat runner’s knee

Obviously, preventing knee pain before it happens is ideal — but if you’re already dealing with knee pain while running (or pain after running), it’s all good. With a few small tweaks to your routine, like incorporating runner’s knee exercises, you can deal with your runner’s knee pain and get back to enjoying your runs.

Ice it up with cryotherapy

If you’re dealing with knee pain from running, your first line of defense? It’s ready and waiting in your freezer.

Icing your knee is a must to manage pain related with runner’s knee. “Swelling and pain inhibit strength…the longer the pain and swelling persist, the more it will impact strength,” says Nessler.

Depending on the kind of pain you’re dealing with, Nessler recommends two icing strategies.

If you’re dealing with patellar tendonitis, IT band friction syndrome, or fibular head instability, try an ice massage. Fill a paper or Styrofoam cup with water. Pop it in the freezer and once it’s frozen, peel half the cup away. Rub the exposed ice on your knee for 5 minutes. “[The ice massage] will create a layer of water between the skin and ice. This conducts the cold much better but can only be used for tissues that are close to the surface of the skin [like the above conditions],” says Nessler. Do the ice massage 3 to 5 times per day until your knee pain subsides.

If you’re dealing with PFPS or meniscal pain, Nessler recommends going the more traditional route and using an ice bag for 15 minutes 3 to 5 times a day until pain subsides.

You can also go the high-tech approach and immerse yourself in whole body cryotherapy, which will help eliminate swelling and inflammation, and also help with the pain.

Ibuprofen and NSAIDs can tamp down inflammation and help with pain, but they also wreak havoc on your gut. Check out the article below for natural pain relievers, like curcumin, that work just as well as Advil.

Take collagen protein powder

If you’re dealing with runner’s knee (and the pain that goes with it), try adding grass-fed collagen peptides into your morning coffee or smoothie. Studies show that collagen protein powder can support joint health and reduce knee joint symptoms, including knee pain.[ref url=”https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0130-8?utm_campaign=B2B+Website&utm_medium=email&_hsenc=p2ANqtz-8boAuPkblnh0HOMhfQk99V4tjBBfFKPMleWTkA7yq7T8edePwyz0iYKfdhzXSbTKHekqMS0lblBSQD0JK3Q3F_VwOChg&_hsmi=25837964&utm_conten”]

Stretch

If you’re dealing with runner’s knee, arguably the best thing you can do to treat it and manage the pain? Stretch.

Grab a vibrating foam roller (“The vibrating roller facilitates greater relaxation of the muscle and a more comfortable stretch through greater ranges of motion and aids in recovery following a hard run,” says Nessler) and go through Nessler’s recommended stretch routine on non-running days or after a hard run.

IT band stretch

Lying in the indicated position, slowly roll the foam roller from the TFL (from the crest at the hip) down along the IT band to the knee. At the same time, move the leg in an adducted position while bringing the hip toward the floor.

Hip flexor/quad stretch

Lying in the prone position, keeping your abs tight, roll the foam roller from the anterior hip down along the quad. You can increase the stretch to the quad by flexing the knee during the motion.

Hamstring/glute stretch

Lying in a long sit position, roll the foam roller from the glute along the entire length of the hamstring. To facilitate hamstring stretch, keeping your knee straight, abs tight, bring your butt to the ground and slowly flex forward while keeping your chest up.

Calf stretch

Sitting in the long sit position with your knee straight, roll the foam roller from the back of the knee to the Achilles tendon. To facilitate the stretch, as you roll down the calf, slowly dorsiflex (bring your foot up) while keeping your knee straight.

This Is Your Brain on Coffee (Plus, a Caffeine Effects Timeline)

August 13, 2018 by Team Asprey

After water, coffee is the most popular drink in the world. It improves your focus, mood, reaction time, and mental resilience.
The caffeine in coffee blocks adenosine receptors in your brain, keeping you from getting sleepy and enhancing your ability to concentrate.
Coffee also increases dopamine, giving you a mood boost and further improving your cognition.
Coffee lasts about 12 hours. Read on for a detailed timeline of how it benefits your brain, hour by hour.

More than 2 billion people start their day with coffee every morning, including about 85% of Americans.[ref url=”http://www.ncausa.org/Industry-Resources/Market-Research/National-Coffee-Drinking-Trends-Report”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/”] Coffee is the second most popular beverage in the world (after water), and caffeine is by far the world’s most popular drug.[ref url=”https://www.jyi.org/2007-november/2007/11/10/caffeine-understanding-the-worlds-most-popular-psychoactive-drug”] Coffee has numerous benefits — thanks to the effects of caffeine and other compounds. It makes you sharper, faster, stronger, and more mentally resilient.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29474816″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891534/”]

But how does coffee actually work its magic? Let’s take a look at the neuroscience of coffee’s benefits: what it does to your brain, when the effects of caffeine kick in, and how long they last.

How much coffee (and caffeine) is too much?

There is such a thing as too much coffee and caffeine. Most of coffee’s benefits happen below 300 mg of caffeine a day (for reference, an average cup of coffee has roughly 95 mg of caffeine).

If you drink too much caffeinated coffee, a lot of its benefits flip on their heads. Heightened mood gives way to irritability, focus devolves into jitteriness, and calm productivity becomes stress and anxiety.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/”]

To maximize coffee’s benefits and minimize caffeine’s side effects, a good rule of thumb is to stick to 1-3 cups of coffee a day. After that, switch to decaf.

Now let’s talk about how coffee impacts your brain.

Caffeine and adenosine: why coffee wakes you up

When caffeine reaches your brain, it competes with a neurotransmitter (brain chemical) called adenosine.

Adenosine is an essential part of your sleep cycle. It builds up in your brain when you’re awake, gradually slowing down your mental function. By the end of the day, you’ve accumulated enough adenosine that your brain activity is low and you start to feel sleepy. During sleep, your brain breaks down adenosine. When enough of it is gone, you wake up and start the cycle again.

Adenosine binds to receptors on your brain cells, much like a lock fits into a key. Here’s where things get cool: caffeine looks almost identical to adenosine — it’s like a near-perfect duplicate key — so it can also bind to adenosine receptors. But caffeine doesn’t activate the receptors; it fills them up so adenosine can’t get in. When caffeine is locked into your receptors, adenosine can’t bind to them and make you sleepy. The result is that you feel more alert.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20164566″]

This mechanism also explains why you’re better off avoiding caffeine as the day goes on. Blocking adenosine is great in the morning, when you want to feel sharp. But if you drink caffeinated coffee too close to bed (say, after 2PM), it’ll interfere with your sleep.

It’s important to note that caffeine isn’t stopping your adenosine production, which is why drinking coffee in the morning won’t mess with your sleep-wake cycle. You’re still producing all your normal adenosine; you just can’t feel its effects because caffeine temporarily blocks them.

Coffee and dopamine: why coffee makes you happier

Coffee also makes you happier. Caffeine seems to take partial credit, but there’s something else in coffee specifically that promotes happiness: coffee outperforms both tea and pure caffeine in boosting mood, to the point where it significantly decreases risk of depression.[ref url=”https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.201500620″]

Coffee increases the neurotransmitter dopamine, and specifically dopamine that binds to D2 and D3 receptors, which are involved in mood, feelings of pleasure, and alertness.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462609/”][ref url=”https://europepmc.org/abstract/med/605627″]

The other stuff in coffee: chlorogenic acid and antioxidants

Coffee is one of the best dietary antioxidant sources.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/”] A study in Japan found coffee makes up 47% of people’s daily polyphenol intake[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4473170/”] — and that number is probably higher in the US, considering Americans drink about four times as much coffee as Japanese people do. These antioxidants reduce your risk of chronic degenerative diseases and keep your brain sharp as you age.[ref url=”http://jn.nutrition.org/content/134/3/562.short”]

Coffee is packed with a variety of beneficial compounds:

Cafestol and kahweol are potent anti-inflammatories.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15225655″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153489/”] Kahweol also strengthens your bones by blocking osteoclasts, compounds that break down bone cells.[ref url=”https://www.jstage.jst.go.jp/article/jphs/118/4/118_11212FP/_article”]
Chlorogenic acid significantly increases fat loss and stabilizes both blood sugar and blood pressure.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16820341″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18035001″]
Hydroxycinnamic acids are powerful plant compounds that protect against oxidative stress and damage.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3730368/”]

Caffeine sensitivity and genetics: why coffee affects people differently

How is it that your friend can drink endless coffee, while you get wired off decaf?

The answer lies in your genetics. Genes play a huge role in how quickly you metabolize caffeine. There are several gene mutations that affect how you break down coffee, which explains why there’s so much variation in how coffee and caffeine affect people.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3838675″] These are the “coffee” genes:

CYP1A2 is an enzyme in your liver that breaks down caffeine. How much CYP1A2 you make depends on your CYP1A2 gene, which varies widely between people.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21357676/”][ref url=”http://medicine.iupui.edu/clinpharm/ddis/”]
AHR is a gene that turns CYP1A2 on and off, meaning even if you have a CYP1A2 gene variant that makes you metabolize caffeine very quickly, it won’t turn on often if you have an AHR variant that isn’t particularly active.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21357676/”]

Age also plays a role in caffeine sensitivity. Your caffeine metabolism slows down as you get older, although according to research, many people don’t feel much of a difference.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3126525″]

Coffee timeline: The effects of caffeine minute by minute

Now that you know what coffee does to your brain, let’s talk about how quickly the effects of caffeine take hold, and how long they last. Here’s a timeline of your brain on coffee, starting from your first sip.

0 minutes: You take your first sip of coffee. The caffeine almost immediately starts making its way into your bloodstream, moving toward your brain.

10 minutes: The first molecules of caffeine hit your brain and start binding to adenosine receptors. You already feel more alert.[ref url=”https://www.sciencedirect.com/science/article/pii/S0278584608002030?via%3Dihub”]

30 minutes: The effects of caffeine and chlorogenic acid work together and begin to suppress your appetite, especially if you’re drinking a lighter roast that’s higher in chlorogenic acid.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28446037″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033978/”] You also begin to burn fat more efficiently.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/7369170/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17882140/”] (Think of it as extra fat-burning credit if you’re doing a ketogenic intermittent fast, like Bulletproof.)

45 minutes: Caffeine absorption peaks. Your reaction time speeds up and you become more efficient at doing simple work, although your focus stays the same for complex tasks.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20182035″]This is a great time to warm up your brain with easier tasks: Check and write emails, plan your schedule, and work through the basic things on your to-do list while caffeine is on your side.

60 minutes: Altered adenosine leads your brain to release dopamine, giving you a boost in mood.[ref url=”https://europepmc.org/abstract/med/605627″]

2-8 hours: After its peak, caffeine gradually breaks down. During this period you feel sustained, even energy, making it a good time to tackle the harder tasks of the day. How quickly you metabolize caffeine depends on your genetics. If you find you crash during this time, you may be particularly caffeine-sensitive. Try switching to green tea in the morning, which provides a steadier, gentler lift without the crash. (Try: How to Make the Perfect Bulletproof Matcha Latte)

12 hours: You’ve metabolized enough caffeine that you probably feel close to normal (unless you’re a very slow metabolizer). Your adenosine is kicking back in, and you’re starting to wind down for the evening. Caffeine’s effects have mostly worn off.

Basically, coffee has three main phases. For hours 1-2, you feel sharp and are better at simple tasks; for hours 2-8, you have steady, calm focus that’s great for carrying you through the work day; by hour 12, you’re back to baseline.

While normal coffee is great, Bulletproof Coffee will give you an even bigger performance boost. You can find the original Bulletproof Coffee recipe here and learn about the unique benefits of Bulletproof Coffee.

Boost Your Mood and Memory With Sulbutiamine

August 7, 2018 by Team Asprey

Sulbutiamine is an upgraded version of vitamin B1 that can pass the blood-brain barrier and reach your brain.
Sulbutiamine is a nootropic (aka smart drug) that decreases both mental and physical fatigue. It’s great for days when you’re feeling a little slow or unfocused.
Sulbutiamine also improves mood, and may boost long-term memory.
NOTE: you want to cycle sulbutiamine. Check the last section of this article for details.

If you’re interested in brain-boosting smart drugs (aka nootropics), it’s worth your time to try sulbutiamine.

What is sulbutiamine?

Sulbutiamine is an upgraded version of vitamin B1. Japanese researchers developed it in the 1960s. They were trying to fix a growing vitamin B1 deficiency in the Japanese population.

Good news: they succeeded. Sulbutiamine is unusually bioavailable — in other words, you absorb it very well, and unlike normal vitamin B1, sulbutiamine passes through your blood-brain barrier, supplying your brain with the precious B vitamin.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12973384″]

Benefits of sulbutiamine

No surprise, then, that sulbutiamine has become a staple of the nootropic community. You can use it to upgrade your mind in a few different ways. The two big sulbutiamine benefits are energy and memory, and there are a couple extra benefits too. Let’s take a look at how sulbutiamine can help you build a sharper brain.

Sulbutiamine to decrease fatigue and improve mood

Increases energy and stamina: Sulbutiamine is ideal for those days when you’re feeling slow but want to get a lot done. Several large studies have found that sulbutiamine significantly increases energy in people who are feeling fatigued.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18379496″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12973384″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14628585″][ref url=”http://saudepublica.bvs.br/pesquisa/resource/pt/lil-699603″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14710977″]

Improves mood and lowers anxiety: Sulbutiamine may also be good for mood and anxiety. Two studies have found that it relieves anxiety, depression, and social shyness.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10858919″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14628585″]

But what if you’re a happy, well-rested human who wants to perform at a higher level?

Boosts motivation: Research on healthy humans is scarce for sulbutiamine. That said, there is some evidence that sulbutiamine increases dopamine and glutamate in your prefrontal cortex, which links to increased motivation and good mood.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10996447″] Pair that with the fact that sulbutiamine has a growing number of fans in the nootropic community, many of whom report improved mood and heightened mental endurance.

This is anecdotal evidence, of course, but if you’re interested in sulbutiamine to improve already solid brain function, or to boost your mood, it may be worth your time to try it.

On Reddit, one user described the immediate effects as euphoric. “Wakefulness, energy, confidence, very positive mood. No social inhibitions, enhanced verbal clarity, sharp wit, even a charisma.”

Check out the instructions at the end of this article for how to take sulbutiamine. See if you feel a difference (and report back in the comments below!).

Sulbutiamine for better memory

Sulbutiamine is made up of two vitamin B1 molecules attached together, which could explain its effect on memory. Vitamin B1 plays an essential role in acetylcholine synthesis in your brain. In fact, it’s the only vitamin that regulates acetylcholine levels, keeping them from getting too low or too high.[ref url=”http://journals.sagepub.com/doi/abs/10.3181/00379727-58-14882″]

What is acetylcholine? It’s a substance found throughout your nervous system, that acts like a neurotransmitter. Your brain uses most of its acetylcholine to control your muscles, which could explain why taking sulbutiamine helps so much with fatigue. But acetylcholine also plays a key part in memory; it helps you consolidate new memories and remember old ones.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2659740/”]

The theory of sulbutiamine and acetylcholine synthesis has prompted some early research into taking sulbutiamine for memory. The results are promising so far:

A study in Alzheimer’s patients found that sulbutiamine improved acetylcholine signaling, which, in turn, restored memory.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17675917″]
Sulbutiamine improves long-term memory in rats, and like with humans, it’s thanks to more efficient acetylcholine signaling.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15951087″] Sulbutiamine also improves learning and memory retention in rats.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15951087″]

Side effects of sulbutiamine

Peer-reviewed studies haven’t noted any major side effects to sulbutiamine. At normal doses (200-1000 mg), side effects could include headache, nausea, and trouble sleeping.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201900/”]

People doing self-experiments with sulbutiamine, though, occasionally report anxiety and negative thoughts from taking higher doses (most of these side effects showed up around 1000-2000 mg). Others say they feel anxiety from taking sulbutiamine for too long without a break.

You can hedge your bets against negative side effects by taking the occasional day off from sulbutiamine, and by keeping the dose constant on days you do take it.

Sulbutiamine cycling, and how to take sulbutiamine

If you decide to give sulbutiamine a shot, your best bet is to cycle it. When you don’t take the occasional day off from sulbutiamine, it’s likely you’ll build tolerance to its effects, and the sulbutiamine will stop working unless you increase the dose. That’s not a good path to go down.

Instead, experiment with different sulbutiamine cycles until you find one that works for you. A good place to start is 3 days on, 1 day off — or you can save sulbutiamine for days when you want that extra mental boost. Here’s how to take sulbutiamine.

Sulbutiamine dosage: 200-600 mg/day, taken in the morning. Sulbutiamine is fat-soluble (in fact, that’s the reason it can pass the blood-brain barrier and have all these nootropic properties), so be sure you take it with a fat source, otherwise you won’t absorb it. Pro tip: it’s great alongside Bulletproof Coffee.

Sulbutiamine is one of the more experimental nootropics out there. There isn’t much published research on it for performance enhancement, but it’s becoming more and more popular in the biohacking community. If you’re curious, give it a try and see how you feel.

Thanks for reading, and don’t forget to subscribe below for more awesome biohacking content.

Why Ketamine Infusions Are the Next Wonder Drug for Depression

July 31, 2018 by Team Asprey

Ketamine, which gained notoriety as a club drug in the ‘90s, is gaining momentum as a wonder drug for the treatment of depression
Ketamine, which works directly on brain receptors, can offer relief from depression symptoms in as little as 24 hours — as opposed to traditional antidepressants, which work on shifting hormonal balances in the brain and can take up to 8 weeks to become effective
Ketamine infusion therapy can be an effective way to manage depression symptoms — but only under the supervision of a medical doctor

There’s a new treatment that’s gaining traction as a wonder drug for depression — and that’s ketamine. According to its advocates, medically administered ketamine infusions have the potential to revolutionize the way doctors treat depression — and give people struggling with depression unprecedented relief from their symptoms.

On a recent Bulletproof Radio podcast episode (iTunes), Dave spoke with neuropsychiatrist Dr. David Feifel, one of the first people to use ketamine to treat depression. “I had patients who it’s basically taken them from being suicidal to living a very full and complete life,” said Feifel. “[Some] return on a periodic basis and some of them have just stopped coming in [because they’ve been cured].”

For people struggling with depression, treatment is crucial. Unfortunately, traditional treatments don’t work for everyone; about 30% of people with depression don’t respond to traditional pharmaceutical treatment, and even for people who do respond, antidepressants can take up to eight weeks to take effect — which, when you’re struggling with depression, can feel like a lifetime.

According to the Anxiety and Depression Association of America, more than 16 million American adults struggle with major depressive disorder. And, for many, depression can be debilitating; depression is the leading cause of disability for Americans between the ages of 15 and 44, costing the US economy a whopping $210 billion per year in lost productivity and missed days of work.

Disclaimer: This article and video feature a medical procedure performed by a medical professional. Do not try this at home. All information, content, and material is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

What is ketamine?

Before we jump into how ketamine works — and why it’s such an effective treatment for depression — let’s talk about what, exactly, ketamine is.

Ketamine is classified as a dissociative anesthetic, along with drugs like PCP and nitrous oxide. It’s currently a class III scheduled drug (meaning it’s approved for use in hospital or medical settings). At high doses, ketamine is an ideal anesthetic, since it causes sedation and amnesia without suppressing respiratory function or lowering blood pressure.

In lower doses, ketamine can cause hypnotic states, altered perception of sight and sound, pain relief, and dissociative states. These dissociated states can make you feel detached from your body or from your surrounding environment (similar to an out of body experience).

Because of the dissociative effects and visual and auditory effects it can produce, ketamine gained popularity in the club scene as a hallucinogenic (most commonly known as Special K). But while the drug definitely has potential to be abused recreationally, when used under medical supervision, studies show ketamine infusions have the potential to be a complete game-changer for people struggling with severe, treatment-resistant depression.

“When traditional treatments don’t work, [ketamine] is the least harsh, safest, and fastest-working option that provides long-term relief,” says Dr. Francisco Cruz, a board-certified psychiatrist at Ketamine Health Centers, a ketamine infusion center in Miami, Florida.

How do ketamine infusions work on depression?

Research into ketamine as a treatment for depression is new, so doctors aren’t entirely sure why ketamine is so effective, particularly for patients who haven’t responded to more traditional treatments — but most doctors believe it’s thanks to the way ketamine interacts with the brain.

While traditional antidepressants shift the balance of hormones called neurotransmitters in the brain, ketamine works directly on receptors. Ketamine blocks NMDA (also known as glutamate) receptors, which are widely believed to play a major part in depression — and as it blocks that receptor, it changes the way brain cells communicate, directly impacting other receptors in the brain, including the opiate receptors, which affect depression and pain responses.

“Ketamine is a dissociative agent that works on the neurotransmitter glutamate,” says Cruz. “By antagonizing the glutamate receptor, it has downfield effects on other neurotransmitters in the brain such as serotonin and the opiate system.”

Because ketamine works on receptors — and not on shifting hormone balances — the effects are dramatically faster. While traditional antidepressants can take anywhere from 4 to 8 weeks to start taking effect, ketamine starts to work almost immediately — sometimes within minutes. During a study of ketamine’s effect on people with treatment-resistant bipolar depression,[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/?term=25313512″] participants experienced a reversal of a significant symptom — loss of interest in pleasurable activities — within 40 minutes of their first ketamine infusion.

The fact that ketamine infusions provide near-immediate relief from depression symptoms can be a literal lifesaver — particularly for people struggling with suicidal ideation. A study from the American Journal of Psychiatry[ref url=”https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2017.17060647″] found that ketamine was able to significantly reduce suicidal thoughts in participants with major depressive disorder in just 24 hours — and without any of the lasting negative side effects typical of other depression treatments.

“Studies have shown ketamine infusion therapy relieves suicidal ideation within 24 hours without harsh side effects like memory loss, which often happens with treatments like electroshock,” says Cruz. “On the contrary, patients reported minimal side effects with ketamine infusion therapy.”

What to expect during a ketamine treatment

Dave Asprey and Bulletproof Radio Executive Producer Selina talk through the ketamine procedure with Dr. Matt Cook

If you’re struggling with depression, have had little success with more traditional treatments, and want to explore ketamine infusion as a potential treatment, the first step is to speak with your doctor. While your primary care physician likely won’t be able to provide ketamine infusion therapy at their office, they can refer you to a reputable center that specializes in using ketamine as a treatment for major depressive disorder.

Once you’re referred to a ketamine infusion center, you can expect to do an initial assessment with a doctor to determine whether ketamine therapy is right for you. During this assessment, you’ll go over both your medical and mental health history. You’ll also want to let your doctor know of any medications you’re taking; there are a few medications that may interact with ketamine (like Lamictal and certain benzodiazepines) and you may need to adjust your dosage or when you take your medication.

Ketamine and substance abuse

This is also the time to come clean about any past or current struggles with substance abuse. It’s important for your doctor to know if you have a history of addiction before you start ketamine therapy — but addiction struggles won’t necessarily disqualify you from receiving treatment. In fact, ketamine treatment may provide an added benefit when it comes to dealing with your addiction issues.

“We do a drug test during our initial assessment even before considering scheduling an infusion session. However, a previous history of addiction is not a contraindication to treatment,” says Cruz. “Actually, there are research studies going on now using ketamine to treat addiction… [Ketamine is] also a good, non-addictive alternative to opioids when it comes to treating chronic pain — which is essential in a time when opioid-abuse is plaguing our community.”

You should also let your doctor know of any additional conditions you’re struggling with, as ketamine might be able to provide relief in other areas. “Ketamine can also be used to treat a slew of conditions like PTSD, OCD and fibromyalgia,” says Cruz.

In the video above, Bulletproof Radio Executive Producer, Selina, tries a ketamine infusion to treat phobic anxiety.

Ketamine dosage and side effects

Once you’ve gotten the green light to move forward with ketamine for depression, you can schedule your first infusion. Ketamine is administered through an IV and sessions typically last 45 minutes. You’ll want to bring someone with you to your ketamine infusion sessions, since you definitely won’t be able to drive home.

“Short term side effects include a dissociative state, mild sedation, and possible dizziness/nausea,” says Cruz. Luckily, those effects should wear off in a few hours. “There are no significant long-term side effects that have been reported.”

When it comes to how much ketamine you need to take, there’s no “magic dosage” — the amount of ketamine needed during infusions will vary from person to person. Your doctor will start with a low dosage and continue to adjust until the dosage that effectively treats your symptoms.

“We dose in weight, and the typical anesthetic dose is probably four to eight milligrams per kilogram. The dose that we use starts anywhere from a quarter of a milligram, .25 milligrams per kilogram, up to two, sometimes two and a half, three milligrams per kilogram,” explains Feifel.

Interestingly, you have to be awake during the treatment in order for it to treat your depression, says Feifel. When used at higher doses, as a tranquilizer, patients don’t wake up with the same antidepressant effect.

As for the number of treatments your doctor will recommend — how many infusions you’ll need will all depend on where you are, what you’re struggling with, and how your body responds to the ketamine treatments (at Ketamine Health Centers, a total of six infusions over three weeks is recommended to maximize the effects of the ketamine — but the number of treatments following that initial course will depend on each individual).

Feifel says ketamine is like dialysis for the mind. “The treatment for depression requires repeated administration. It’s not just a one time thing,” he says. While some people require periodic treatments, others no longer need it.

What not to do with ketamine treatment

Clearly, ketamine infusion therapy is an incredible tool if you’re struggling with major depressive disorder — but that doesn’t mean you should try to take treatment into your own hands.

Using ketamine as a treatment for depression under the supervision of a medical professional and hitting the club and scoring some Special K are two completely separate things — and while getting ketamine infusion therapy from a specialized doctor can be life-changing, attempting to administer your own ketamine treatment can be extremely dangerous.

The dissociative state caused by ketamine can, under the wrong circumstances, put you in danger (which is why it’s historically been used as a date rape drug). Compounding the danger factor, if you don’t get your ketamine infusions from a doctor, you also have no way of knowing the dosage or what’s actually in the drug — which can put you at serious risk.

Bottom line: ketamine should only be used under the supervision of a doctor. Doctors will not prescribe ketamine for patients to take home, and there’s a reason for that — the dangers far outweigh the risks.

Should you take ketamine for depression?

Ketamine has the potential to completely revolutionize the way doctors are able to treat major depressive disorder — and if you’ve struggled with treatment-resistant depression, it could be the wonder drug you’ve been looking for. Talk to your doctor to find out if you’re a candidate for treatment, and to find a ketamine clinic near you.

What Is Trans Fat – and Should You Worry About It in Beef and Butter?

July 30, 2018 by Team Asprey

Industrially-produced trans fats in processed and packaged foods pack some heavy health risks.
Natural trans fats such as CLA, found in grass-fed meat and dairy, can benefit your health.
The slight differences in molecular structure between natural and artificial trans fats spell major differences for your body.
Aim for a diet with zero industrially-produced trans fat, but don’t worry about those from grass-fed meats and dairy.
Use this list of trans fat foods to avoid while grocery shopping

Trans fats are well known to cause bad cholesterol, heart disease, and obesity.[ref url=”http://www.eurekaselect.com/75988/article”] The very thought triggers images of deep fryers, tubs of margarine, and other trans fat foods, like those mysteriously shelf-stable packaged cakes. It’s so universally accepted that trans fats will damage your health, that the FDA declared a trans fat ban, with June 2018 as its deadline for food manufacturers to remove artificial trans fats from their products.

But if trans fats are so bad, why do you feel, perform, and look better when you’re loading up your coffee with butter? In case you didn’t know, small amounts of trans fat naturally occur in red meat and dairy products. But should you worry about this type of trans fat in your grass-fed steak? Turns out, all trans fats are not created equal, and while artificial trans fats certainly deserve their bad reputation, those produced naturally fit into a healthy diet, and may even reduce the risk of some diseases.

What is trans fat?

Trans fats (or trans-fatty acids) are made through the partial hydrogenation of unsaturated fats, which can occur naturally and industrially. Adding hydrogen atoms straightens out the molecular bonds in a fat, making it more solid at room temperature. The food industry uses hydrogenation as a cheap way to make foods last longer on the shelf, enhance their textures, and withstand repeated dunks in the deep fryer.

For baking, partially hydrogenated fats are an artificial intermediate between unsaturated and saturated fats. This seemed like a great idea back in the ‘50s, when we wrongly thought saturated fats were bad for you, but we still wanted those flaky pie crusts. Nowadays, science shows that these industrial trans fats are kryptonite, and have no role in nourishing your body.

Fortunately, you can avoid foods with artificial trans fats by eliminating ultra-processed foods from your diet (more on that in a bit).

This doesn’t mean that your diet will be entirely trans-fat-free: dairy and meat from ruminant (grass-eating) animals contain naturally-produced trans fats, but not the kind you need to worry about. Bacteria in the guts of ruminant animals, such as cows, sheep and goats naturally hydrogenate small amounts of unsaturated fats found in their diets, such as linoleic acid and vaccenic acid, into beneficial trans fats like conjugated linoleic acid (CLA). The slight differences in molecular structure between natural and artificial trans fats spell major differences for your body.

Why industrial trans fat is bad for you

Artificial trans fats are just that: artificial. These are fats that nature never intended to hydrogenate, and your body doesn’t really know what to do with the end product. This leads to chronic inflammation, increasing your risk of stroke, heart disease, type 2 diabetes, and obesity.[ref url=”http://www.eurekaselect.com/75988/article”] Trans fats raise the ratio of bad LDL to good HDL cholesterol.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20209147″] Studies also link artificial trans fats to various cancers, pregnancy complications, and weaker brain function.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/”][ref url=”http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0128129″]

The World Health Organization recently released a plan to help countries eliminate industrially-produced trans-fatty acids from their food supplies, claiming that this action could save 500,000 lives annually from death by cardiovascular disease.[ref url=”http://www.who.int/news-room/detail/14-05-2018-who-plan-to-eliminate-industrially-produced-trans-fatty-acids-from-global-food-supply”] All things considered, industrial trans fats are the absolute worst fats for your health.

What about trans fat in butter and beef?

So, trans fat foods = bad, right? Most people are surprised to learn that conjugated linoleic acid (CLA), a popular health supplement, weight-loss aid, and star component of grass-fed butter, is actually a trans fat. CLA, and its precursor, vaccenic acid, are naturally produced by microbes in the first stomach (rumens) of grass-eating animals such as cows, so you ingest it in your grass-fed meat and dairy products.

In many ways, CLA actually works in the opposite way as industrial trans fats in your body. Unlike other trans fats, CLA actually raises your good cholesterol (HDL).[ref url=”https://www.health.harvard.edu/press_releases/natural-trans-fat-less-harmful-than-artificial-version”] Multiple studies have shown that vaccenic acid and CLA had no adverse impacts on cardiovascular risk, and some show that they improve cardiometabolic risk factors.[ref url=”https://watermark.silverchair.com/332.pdf”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26210489″] Studies link CLA to weight loss, building muscle, and lowering your risk of diabetes. This anti-inflammatory superstar is also important in boosting your immune function, fighting cancers and heart disease, and protecting your bones.

The best natural food sources of trans fat CLA are grass-fed beef, butter and full-fat dairy.

How to avoid trans fat foods

The Dietary Guideline for Americans and the European Guidelines on cardiovascular disease prevention both recommend limiting trans fats to as little as possible, while the European Guidelines specify “preferably no intake from processed food, and <1% of total energy intake from natural origin.”[ref url=”https://health.gov/dietaryguidelines/2015/resources/DGA_Recommendations-At-A-Glance.pdf”][ref url=”https://academic.oup.com/eurheartj”] While these recommendations are spot on for industrial trans fats, Dr. Clemens von Schacky, head of preventive cardiology at the University of Munich, warns the generalization of natural trans fats may be harmful: “It is important to note that no evidence is cited supporting the reduction in natural trans fats, so there seems to be simple extrapolation from health effects of industrially produced trans fats to health effects of naturally occurring trans fats.”

His study followed a group of at-risk patients in the Ludwigshafen Risk and Cardiovascular Health study. Among his participants, those with higher intakes of naturally occurring dairy trans fat were less likely to die of cardiovascular events such as sudden cardiac death.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26396230″] While this study does not show a cause-and-effect link, it definitely supports that more research is needed to fully understand the differences between naturally and industrially-produced trans fats. Without any direct evidence, von Schacky believes, “the advice to cut down on intake of trans fats from natural origin is counterproductive.”

Ideally, aim for a diet with zero industrially-produced trans fat, but don’t worry about those you get from grass fed meats and dairy.

Walking through your grocery store, this might seem like a piece of (packaged) cake: Everything on the shelf says 0 g trans fat! Thanks to lobbying by packaged food companies, a sneaky loophole was written in to the FDA’s ban on trans fats: any food item containing under 0.5g of trans fat per serving can be labeled as 0 g.[ref url=”https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm053479.htm”] A CDC-published study found that 84% of packaged foods with trans fats still listed “0 grams.”[ref url=”https://www.cdc.gov/pcd/issues/2014/14_0161.htm”] Even small amounts add up, meaning that consumers are tricked into eating unhealthy amounts of industrial trans fats without a clue.

Your best bet for avoiding hidden trans fats in food is to avoid packaged and processed foods entirely. When that’s not possible, go straight to the ingredients list to check for canola oil, or any hydrogenated or partially hydrogenated oils.

Here’s a list of common trans fat foods to avoid:

Margarine
Unnatural peanut butter
Granola bars
Cookies
Crackers and snack mixes
Tortillas
Prepared cakes and pies — especially those with frosting
Cake and brownie mixes
Pancake and waffle mixes
Microwave popcorn
Candy with cream filling
Frozen dinners
Ice cream
Doughnuts and muffins
Fast food
French fries
Fried or battered food, including fish sticks and chicken nuggets
Frozen pizza
Biscuits, crusts, and anything with a flaky texture
Shortening
Non-dairy creamers
Breakfast sandwiches

7 Best Enema Solutions to Cleanse and Detox Your Body (With Recipes)

July 23, 2018 by Team Asprey

People have used enema solutions for centuries to treat constipation, bowel issues, and to cleanse their colon.
The benefits range from improving circulation, boosting energy, losing weight, clearing the skin, detoxing the liver, and the list goes on.
Keep reading to learn about eight different types of enema solutions and how they can keep your bowels moving and more.

People have used enema solutions for centuries to treat constipation, bowel issues, and to cleanse their colon. But the benefits of enemas stretch even further in the body. Enemas help eliminate toxins that have been stored in the body. The benefits range from improving circulation, boosting energy, losing weight, clearing the skin, detoxing the liver, improving regularity, bowel cleansing, and more.

Disclaimer: Always consult with your doctor before performing an enema at home, especially if you have a serious condition. They may not be suitable for people who are pregnant, breastfeeding, or have certain medical conditions. If you use enemas, do it safely: Use filtered water; ensure liquids are cooled to room temperature; and do not force yourself to hold enema solutions if you are constipated.

What is an enema?

An enema is a procedure where a liquid solution is inserted into the colon via a tube through the rectum. The liquid softens stools in the colon and can stimulate muscle contractions that expel the stool from the colon. Depending on what ingredients you use in your enema kit, you can detoxify heavy metals, reverse gut disease, and boost the immune system. Popular enema solutions include hot water enemas and coffee enemas. They’re most often used to treat constipation or clear out the bowels before a medical procedure

Keep reading to find out what you need for an at-home enema.

[readmore title=”See the steps”]

What you’ll need for an at-home enema

Enema kit – You can purchase a stainless-steel enema bucket or a clear enema bag with medical grade silicone enema tubing. Popular enema kits include Medisential Enema Kit, $40 (get 10% with code: DAVE), and The Perfect Enema Bag Kit, $18.
2-4 cups filtered water
Ingredient of choice from recipes below (coffee, probiotics, herbs, epsom salt, etc.)
Medium saucepan
Fine mesh strainer and cheesecloth
Towels, yoga mat, pillow, whatever you need to be comfortable lying on the floor. You could also settle into your clean bathtub.
Lubricant such as organic, unrefined raw coconut oil

How to do an enema

The best time to perform an enema is in the morning after your first bowel movement.

Prepare your enema solution and cool to lukewarm (37-40? C or 98-104? F). Be sure your solution has been well-filtered with a strainer and cheesecloth.
Prepare your enema kit with the instructions that came with it.
Pour your solution into the enema bag or bucket, making sure your clamp is closed before you pour.
The bucket or bag should be placed higher than your body, such as on a chair or countertop beside you, or the bag can hang from the shower rod.
Prepare the space you will be lying on, then lie on your right side in a fetal position.
Unlock your enema clamp carefully to allow the liquid to fill the tubing, then clamp tight.
Lubricate the tip of your nozzle using coconut oil and gently insert it 2 inches into your rectum. It may help to keep your right leg straight and your left leg towards your chest to make insertion easier.
Unlock the clamp and allow the enema solution to flow. You can pinch your tube to slow it down if there is any discomfort.
When you start to see air bubbles in your tubing, stop the clamp.
Lay in this position as long as you can. You can start out slow and work your way up to 2-15 minutes depending on the type of enema you are performing.
Sit on the toilet and release.

Water enema for cleansing the colon

Water enemas are the simplest form of enema you can use. They help clean the colon and soften your stools. Water enemas are often used in hospitals when performing CT scans to distend the area they are viewing to detect what is going on.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29241725″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23727378″]

Studies on water enemas for constipation and fecal incontinence in children and adults have shown invaluable results for reducing constipation. Using enema additives such as oil or vegetable glycerin significantly increases the rates of continence ability.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18721951″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18721951″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16497651″]

If you are just starting to use enemas, this is the best place to start before trying additional ingredients. It is important to use filtered water, as chlorine can kill your gut flora.

How to make a water enema

This is the simplest solution of course. All you need is a 2-4 cups of water.

Bring the water to a boil on your stove top. Remove from heat and allow to cool to a lukewarm temperature. This is important so don’t skip this step.

Coffee enemas for detoxification

For decades, coffee enemas have been used to detox the body and fight cancer; they’re an essential part of The Gerson Therapy for cancer patients,[ref url=”https://gerson.org/pdfs/How_Coffee_Enemas_Work.pdf”] and their popularity is growing. The caffeine in coffee has been shown to open the bile ducts which increases the production and flow of bile. The coffee also stimulates glutathione production in the liver by up to 600-700% above normal levels.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/751079″][ref url=”https://www.midwesthealthandnutritioninc.com/Biological_Basis_for_the_Coffee_Enema.pdf”] Glutathione is the body’s “master antioxidant” and is crucial for detoxification. It also helps to support energy, boost immune function, and bring mental clarity. Glutathione helps to neutralize free radicals, which get dissolved in the bile and excreted from the body.

While holding the enema for 10-15 minutes, the blood circulates through the liver 4-5 times!

Functional diagnostic nutritionist and holistic health coach Wendy Meyers, founder of Myers Detox, recently spoke about coffee enemas on this Bulletproof Radio podcast episode, telling Dave that they’re a great way to speed up the body’s detoxification process.

According to Meyers, people with heavy metal toxicity should cleanse with a coffee enema 2-3 times per week. Any more than that can deplete other minerals in the body. If you are healthy, she recommends once per week. Those with chronic illness have done them daily or multiple times per day.

How to make a coffee enema solution

For the coffee enema, it’s imperative that you use organic, mold-free coffee beans, such as Bulletproof Coffee, that won’t add more toxins to your system.

Brew 3 cups of coffee using filtered water and 2 tablespoons of ground coffee. Be sure all beans are filtered out of the solution. Remove from heat and cool completely before using to avoid serious injury.

Herbal enemas to heal and cleanse

Herbal enemas are believed to be absorbed by the intestinal walls and go directly into the bloodstream to support healing and detoxification. There are many different herbs you could use for this enema solution, depending on the benefits you seek. Think of an herbal enema as a more effective and potent herbal tea.

One of the most common herbal enemas you can try is chamomile. Chamomile is known for its calming and relaxing properties. When using chamomile in an enema, it relaxes the colon which can reduce intestinal cramps and spasms caused by gut inflammation. It can also ease anxiety and, if used before bedtime, help you fall asleep faster. People believe chamomile enemas also help with hemorrhoids.[ref url=”https://link.springer.com/chapter/10.1007%2F978-3-642-87959-3_61″]

How to make a chamomile enema solution

Boil a quart of filtered water and infuse with chamomile flowers, or chamomile tea bags. Strain the flowers and add another quart of cool water. Allow the liquid to cool until lukewarm.

Garlic enemas for candida and parasites

Garlic is a strong antiviral, antibacterial, antiparasitic, and antifungal. It also boosts your immune system.[ref url=”http://www.ejpmr.com/admin/assets/article_issue/1467275794.pdf”] A garlic enema may aid the body in ridding parasites and killing candida.[ref url=”http://www.academicjournals.org/journal/IJMMS/article-full-text-pdf/4438B2713″][ref url=”http://drallisonhofmann.com/wp-content/uploads/2015/11/TownsendLetter-Parasitosis.pdf”] Garlic also helps remove mucus and toxins from the colon.[ref url=”http://pharmacologyonline.silae.it/files/newsletter/2011/vol2/067.amit.pdf”] Because garlic inhibits alpha brain waves and can make it harder to maintain emotional regularity, garlic is a suspect food on the Bulletproof Diet Roadmap. They can also be prone to mold, so choose high-quality garlic, and don’t use regularly. Also, if using garlic in your enema, you may want to avoid being around people as the allicin (what gives garlic its power) will absorb into your colon and you’ll soon be smelling of garlic.

How to make a garlic enema solution

Crush five cloves of garlic and let sit in 1 quart of warm, filtered water for a minimum of 15 minutes. Strain the water, then administer the enema.

Probiotic enema for gut inflammation

By now, you are probably familiar with the idea that the microbiome is a vital part of your well-being — from how your immune system functions to how your brain works. Using a probiotic in an enema solution helps colonize those healthy bacteria in the gut. This gives them a better chance of survival because they are not traveling through the digestive system.

Not only can a probiotic enema help reduce gut inflammation and colonize healthy bacteria, it can impact your brain health too. Read more about the gut-brain connection and how having a healthy gut contributes to less brain fog, better absorption of vitamins and minerals, and a better mood.

In a randomized clinical trial, an enema solution of Lactobacillus (L) reuteri was used for children ages 6-18 with mild to moderate ulcerative colitis. The patients received an enema with the solution nightly for eight weeks. Thirty-one patients completed the trial and the results showed a significant decrease in inflammation in the L. reuteri group compared to the placebo group. Clinical remission in the L. reuteri group was at 31% with none in the placebo group.[ref url=”https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2011.04939.x”]

How to make a probiotic enema solution

All you need for this recipe is 1 teaspoon of powdered probiotic (Lactobacillus plantarum, Bifdocaterium lactis, and Bifidobacterium longum recommended) and 2 quarts of warm, filtered water.

Mix the powder in the water until it dissolves and use as your enema solution. Perform this enema occasionally to boost your gut bacteria.

Epsom salt enema for constipation

An Epsom salt enema is similar to a water enema but can yield more useful results for cleansing the colon and reducing constipation. The Epsom salts draw more water from the intestine into the colon which helps to relax the intestinal muscles. This is caused by the high amounts of magnesium. The magnesium sulfate also aids in detoxification of the liver.

How to make an epsom salt enema solution

This solution is a quick and easy one. Just add 4 tablespoons of Epsom salts to 8 cups of warm, filtered water. Make sure it is not too hot, and use with the enema kit.

Don’t overuse this enema as it draws out extra water and could cause dehydration. Make sure to stay hydrated when doing any enema solution.

Lemon juice enema for pH balance

Lemons are well-known for helping balance of body pH (not the pH of blood). That is one of the benefits of using lemon juice as an enema solution. It helps to balance the pH levels of the colon and may reduce pain associated with colitis. Lemon juice is a great cleansing enema for ridding the colon of excess poop.[ref url=”https://www.sciencedirect.com/science/article/pii/S0378874114007399″]

How to make a lemon juice enema solution

Add 2/3 cup of fresh-squeezed (and strained) lemon juice to 2 quarts of warm water.Remember that it needs to be lukewarm and not too hot. Mix it up and use with your enema kit.

To avoid irritation of the intestinal lining, don’t use this enema more than once a week, and hold it in for only a couple of minutes, not too long.

How often to do enemas

If you have a chronic illness, consult your doctor about how often you can safely do enemas. Daily and up to four times a day are often recommended. But if you don’t have chronic issues and are just looking to keep your bowels moving smoothly, once a week is plenty.

Troubleshooting

If you have leakage of water, ensure that the nozzle is inserted at least 2 inches into the rectum.
If you get a cramp while the liquid is flowing in, close the clamp, turn from side to side, and take a few deep breaths. The cramp will typically pass quickly.
Gurgling and squirting sounds are normal. That is your body eliminating toxins.

Precautions

If you have a serious condition, consult your doctor before performing an enema.
Doing enemas on a regular basis could potentially cause electrolyte imbalances. Make sure you stay hydrated and supplemented as dehydration and loss of minerals can be a side effect.
It is critical to ensure that the liquid has cooled to room temperature before doing the enema. If it is hot it can burn the rectum and colon, possibly requiring surgery. This is something many have had to learn the hard way.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3229005/”][ref url=”https://www.thieme-connect.com/DOI/DOI?10.1055/s-0031-1291512″][ref url=”https://www.giejournal.org/article/S0016-5107(08)01699-4/fulltext”]
Do not force yourself to hold in the enema solution or to poop afterward if you’re constipated.

Get on
“The Inside Track”
with Dave

See What Trouble Dave’s Getting Into on Social

Start hacking your way to better than standard performance and results.