Team Asprey

How to Treat a Vaginal Yeast Infection: 6 Natural Remedies

March 4, 2019 by Team Asprey

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Too much candida in the genital area can lead to a vaginal yeast infection.
Symptoms include itching, redness, and white clumpy discharge.
Stress, poorly controlled blood sugar, an imbalanced gut, and antibiotics can leave people susceptible to overgrowth.
You can care for your vaginal microbiome similar to your gut microbiome: by cutting down on foods that contribute to yeast growth, such as sugar, refined carbs, and alcohol, and eating gut-friendly foods.
Other natural remedies for a vaginal yeast infection include yogurt, coconut oil, and tea tree oil.

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Most of us have probably given more thought to our gut microbiomes than the microbiome below the belt—that’s the vaginal microbiome, ladies. But this overlooked area is just as worthy of your attention, especially if you’re one of the many women who grapple with the uncomfortable reality of yeast infections. Read on to learn what causes a vaginal yeast infection, how to know if you have one, and the best natural remedies.

What is a yeast infection?

Vaginal yeast infections are an overgrowth of candida in your nether-region. Candida is a fungal species commonly found in the vagina and gut. Sometimes, an imbalance in gut bacteria will allow for candida overgrowth, says Dr. Jolene Brighten, a naturopathic physician and author of “Beyond the Pill”.

“Candida is normally found in the vagina and is in balance with other microorganisms,” Brighten says. But candida is an “opportunistic organism,” she says, meaning that, if given the opportunity, it will grow.

If your candida is balanced, chances are you won’t have issues. In fact, scientists estimate that 20 percent of women have candida in the vagina without any symptoms. But once that microbiome is out of whack, the result can be painful and uncomfortable.

Common vaginal yeast infection symptoms include:

Itching
Burning
Swelling
Redness
Cottage-cheese-like discharge
Pain while peeing
Painful sex

In extreme cases, a yeast infection can lead to sores and cracks in the wall of the vagina.[ref url=”https://www.cdc.gov/fungal/diseases/candidiasis/genital/index.html”]

Vaginal yeast infection causes

So what causes vaginal candida overgrowth? “Stress, poorly controlled blood sugar—as is the case in diabetes—gut dysbiosis, and medication like antibiotics can leave you susceptible to overgrowth,” Brighten says. “The pill is a common culprit in the development of yeast infections.”

Yeast infections have been linked to high estrogen levels, which is why women who are pregnant or are taking estrogen birth control seem to be prone to yeast infections.

Vaginal yeast infection: 6 natural remedies

While your healthcare provider can point you to prescription and over-the-counter yeast infection treatments, there are some science-backed natural remedies to consider as well.

1. A Microbiome-Friendly Diet

Like your gut microbiome, there’s a link between your vaginal microbiome and what you eat.

“Your gut microbiome is shared with your vaginal microbiome, which is why dietary practices that support a healthy gut also supports your vagina,” Brighten says. “Your diet largely influences microbial growth in your entire digestive tract, vagina, and even skin.”

Just as you can eat your way to a healthier gut microbiome, your eating habits can also influence your vaginal microbiome. Brighten advises her patients to avoid sugar, refined carbohydrates, and alcohol to prevent yeast overgrowth and as part of treatment.

In addition to cutting out obvious food foes, such as sugars, you can cut out other foods that feed yeast growth, such as mushrooms and starches, while filling up on foods that nourish your gut bacteria. The Bulletproof Diet was created with your gut in mind, so following it will help you steer clear of yeast and yeast-spawning ingredients.

2. Probiotics

If candida has an arch nemesis, it’s probably lactobacillus, a type of friendly bacteria that inhibits yeast growth and biofilm production. “While older studies showed no benefit of lactobacillus species and have led some doctors to be dismissive of the use of probiotics, more recent studies have demonstrated mechanisms by which probiotics do inhibit candida overgrowth,” Brighten says. Topical application of lactobacillus to the vagina has long been used by women to fight yeast infections, and research indicates that yogurt mixed with honey in particular may be an effective topical treatment for yeast infections.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803919/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22314434″]

3. Coconut oil

Coconut oil continues to live up to its cure-all reputation. Its antimicrobial properties make it a potentially effective topical treatment for yeast overgrowth. One study found it was a more effective anti-fungal treatment than lactobacillus.[ref url=”https://www.hindawi.com/journals/scientifica/2016/7061587/abs/”]

4. Tea tree oil

Tea tree oil is another effective natural anti-fungal treatment. However, you may want to exercise caution before using it on your lady-parts. “It can be helpful in prevention; however, it can also be quite painful to the tissue that is already inflamed and in some cases, can hurt the delicate tissue,” Brighten warns.[ref url=”https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.5422″]

5. Boric acid

Another treatment option is boric acid, which also has anti-fungal and antiseptic properties that can be used to fight vaginal yeast infections. “Boric acid suppositories are another effective treatment that I use with my patients, especially when treating medication-resistant yeast strains,” Brighten says.

6. Apple cider vinegar baths

While the apple cider vinegar won’t likely be a silver-bullet yeast infection treatment, a vinegar bath can be used as a supplementary treatment or preventative measure to help shift the pH of your vagina to inhibit yeast growth, Brighten says.

Add half a cup to a warm bath and soak for at least 20 minutes.

How Not to Treat a Yeast Infection

Of course, when tending to such a delicate part of your body, it’s important to proceed with caution. And there’s one product that has no business being, well, all up in your business: a douche. “Douching is not recommended by physicians, especially in the case of infection,” Brighten says. “The action of douching can push an infection higher into the genital tract and disrupts the important organisms that protect against yeast overgrowth.”

4 Ways to Treat Hypothyroidism Naturally

March 1, 2019 by Team Asprey

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About 12 percent of Americans have thyroid disease, and thyroid medication is the second most prescribed pharmaceutical in the United States. More and more people are suffering from thyroid issues, particularly hypothyroidism (and underactive thyroid).
Diet and lifestyle play a big role in your thyroid function. Eating the wrong food can trigger autoimmune disease, as can chronic stress and poor sleep.
Recent research also shows that fluoride interferes with your thyroid hormone production, even at the low levels found in drinking water.
This article covers how you can use diet and lifestyle to support your thyroid.

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Hypothyroidism — when you have an underactive thyroid gland — is one of the most widespread conditions in the United States. About 12 percent of Americans have a thyroid disorder[ref url=”https://www.thyroid.org/media-main/press-room/”], and thyroid medication is the second most prescribed drug in the U.S[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025009/”].

Your thyroid gland controls your energy metabolism, which means you really want it to be working properly. But if you push yourself too hard — especially if you’re chronically stressed and aren’t eating well — your thyroid hormone production can start to decline.

This article will cover four major causes of hypothyroidism, and what you can do to support your thyroid and keep it running the way it should.

Download this Bulletproof 30-Day Upgrade to supercharge your body and brain

What causes hypothyroidism?

There are a few reasons your body might start shutting down your thyroid. In a recent Bulletproof Radio podcast episode, thyroid expert Izabella Wentz describes the root causes of hypothyroidism:

“The different things that could set off [hypothyroidism], in my experience, they’re going to be food sensitivities…they’re going to be nutrient deficiencies…there’s inflammation. There’s stress.”

Hypothyroidism symptoms

Hypothyroidism leads to a variety of symptoms, including:

Weight gain
Brain fog
Fatigue
Puffy skin, especially around your face
Poor circulation
Cold extremities
Anxiety
Muscle aches
Depression

The good news is that you can support your thyroid (and address the root cause of hypothyroidism) with a few changes to your diet and lifestyle.

Hypothyroidism treatment

1. Avoid inflammatory foods

Your body down-regulates your thyroid when it thinks you’re going through lean or dangerous times and you need to conserve energy.

If you’re eating a poor diet — foods that cause inflammation, slow down mitochondrial function, and more — your body can take that as a signal that you’re in danger and downgrade your thyroid function so you don’t have to eat as much of the damaging food.

Inflammation and oxidative stress are two major drivers of hypothyroidism[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4802023/”], and eating an inflammatory diet — one high in sugar and refined carbs, oxidized oils, lectins (for some people), and so on — can cause widespread inflammation and contribute to hypothyroidism.

Instead, eat an anti-inflammatory, nutrient-rich diet with plenty of quality fats to support your hormones. The Bulletproof Diet Roadmap is a great free guide to the best foods you can eat for high performance.

2. Manage chronic stress

Chronic stress also puts you at risk for hypothyroidism. Stress decreases your thyroid hormone production[ref url=”https://www.ncbi.nlm.nih.gov/books/NBK285560/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15650357″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3148770/”], possibly to help you conserve energy to get through hard times[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2768616/”].

A brief dip in thyroid function is fine. But if stress is chronic and your body doesn’t get a break from it, your thyroid hormones can stay low for an extended amount of time, which can start to become a problem. Prolonged stress is also a risk factor for Hashimoto’s, a type of hypothyroidism where your body starts attacking your thyroid as if it were a foreign invader[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15650357″].

Managing stress is a skill you must learn if you want to be a high performer. It’s not optional; you have to recover hard if you’re going to work hard.

3. Upgrade your sleep

Low-quality sleep or lack of sleep can also trigger thyroid issues. Night workers have a 40 percent greater risk of hypothyroidism[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054581/”], and sleep-deprived people underproduce thyroid-stimulating hormone, which controls the amount of T3 and T4 thyroid hormones your body makes[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3782430/”].

To make things worse, hypothyroidism disrupts sleep further, which can start a cycle of sleep deprivation that’s hard to break[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/2764018″].

Fortunately, there’s a lot you can do to improve your sleep. This guide to sleep hacking will help you get better sleep than you thought possible, which can help you balance your thyroid hormones (and a lot of other hormones) and encourage your body to repair itself.

4. Avoid fluoride

You’ve probably heard about fluoride in tap water. Fluoride is supposed to protect people from cavities, although recent research shows that cavities have decreased equally in countries that don’t fluoridate their water[ref url=”https://www.hsph.harvard.edu/magazine/magazine_article/fluoridated-drinking-water/”].

A lot of people argue that fluoride shouldn’t be in water because it’s a neurotoxin. While it’s true that fluoride can cause brain damage, the devil is in the dose: you’d have to get far more fluoride than the amount in drinking water[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4547570/”].

But the levels of fluoride in water can be a problem for your thyroid. Research in 2018 found that fluoride causes significant disruptions in thyroid function, even at half the maximum amount allowed in drinking water[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805681/”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436/”].

You’re best off avoiding fluoridated water. Get a high-quality water filter to keep your thyroid in good shape.

Hypothyroidism can be frustrating, especially when you have fatigue and brain fog and don’t feel like you have the energy to change anything. Stay hopeful; these simple tools can help you support your thyroid and get back to your strong, healthy self.

How to Cure a Migraine: 7 Natural Remedies

February 27, 2019 by Team Asprey

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Common migraine triggers include foods like chocolate, red wine, and processed meats, stress, a disturbance in sleep, and changes in barometric pressure.
While there’s no silver-bullet migraine cure, there are natural migraine remedies that have shown promise in studies,.
Natural remedies include acupressure, magnesium, and biofeedback. Read on to learn more.

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To a migraine-sufferer, their pain can feel like a lot more than just a headache. Migraine symptoms extend beyond simple head and neck pain, and include a sensitivity to light or sound, nausea, and visual auras. The cumulative result can be completely debilitating — most people can’t work or function normally when they have a migraine, and bed rest is often necessary.

Migraines are the third most prevalent illness in the world, affecting 12 percent of the population, according to the Migraine Research Foundation.[ref url=”https://migraineresearchfoundation.org/about-migraine/migraine-facts/”] A silver-bullet cure has yet to emerge, but there are some natural migraine remedies that have shown real promise, not just anecdotally, but in research labs.

Migraine causes

There’s not just one known cause of migraines. “They’re multifactorial,” says Dr. Zubair Ahmed, MD, assistant professor of medicine at the Cleveland Clinic College of Medicine. “Every patient has a unique set of triggers, and the key is to avoid those as best they can.”

Common migraine triggers include:

Food. Chocolate, red wine, aged cheese, and nitrates found in processed meats, like hot dogs and salami, can bring on migraines. For some people, gluten and dairy may contribute to migraines as well. Caffeine and dehydration are also possible triggers.
Stress. Four out of five migraine sufferers report stress as a trigger.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17403039″]
Sleep. Sleeping too little, too much, not sleeping well, or changing your sleep routine may bring on a migraine.
Air pressure. Even the air around you can set off a migraine. Many patients report headaches when there’s a change in air pressure because of weather or a change in the altitude.

The next time you develop a migraine, track what you ate in the hours before its onset, how well you slept the night before, and your stress levels. That will give you a better understanding of your triggers, and what to avoid to lower your chances of getting a migraine.

And the next time you feel a migraine coming on, try one of these natural migraine remedies to ease your symptoms.

7 natural migraine remedies

1. Acupuncture and dry needling

Acupuncture has long been used as an alternative headache remedy. “This is age-old medicine, so it’s hard for me to discount it,” Ahmed says. “In general, I feel that if patients have consistent benefits with a treatment, they should use it.” And there’s science to back up the results patients have seen. A 2017 study found that acupuncture could reduce the frequency of migraines and prevent future migraines. As part of the study, the subjects who received acupuncture treatments five times a week for four weeks had fewer migraines, from roughly five down to three a month.[ref url=”https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2603492″]

There’s also dry needling, which doesn’t have much solid research to back it up, but it shows promise, says Ahmed. Dry needling is a little different to acupuncture, which uses lots of needles for a prolonged amount of time. Dry needling uses just one needle at a time. A physical therapist quickly inserts and removes a very thin needle into a hard or knotted area of muscle to ease tension.

2. Biofeedback

Keeping close tabs on your body’s functions via biofeedback can also keep migraines in check. Biofeedback monitors things like your brain waves, breathing, and temperature so that you can recognize stress and respond to it in the moment. In one study, 70 percent of participants who used biofeedback to control their migraines reported a 50 percent or greater reduction in the frequency of migraines. They used EEG — a test that analyses brain waves — to monitor when they were over-aroused and then learned how to self-regulate by taking actions like reducing muscle tension and slowing their breathing rate.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826281/”] Similarly, a Korean study found that biofeedback effectively helped with migraine management as well as improved anxiety.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2752780/”] You can use an at-home biofeedback device that takes your pulse and measures your heart rate. These devices then guide you on how to breathe to calm yourself down. Try the emWave2 handheld device.

3. Magnesium

Loading up on magnesium may keep migraines at bay. Just keep in mind that it can take time to see results, up to three months of taking magnesium supplements, says Ahmed. And you don’t have to have a magnesium deficiency to experience this mineral’s headache-busting benefits. You can take it as a supplement — 300 to 400 milligrams is typical. Or load up on magnesium-rich foods like wild-caught salmon and leafy greens.

4. Acupressure

If the thought of needles freaks you out, acupressure offers a gentler alternative. Acupressure is a type of massage therapy that stimulates sensitive spots on the body known as pressure points. A 2018 study suggests acupressure is as effective as acupuncture in combating menstrual-cycle-related migraines.[ref url=”https://www.sciencedirect.com/science/article/pii/S2005290117301899?via%3Dihub”] Another small study found that using acupressure showed promise in treating migraine-related nausea. Specifically, subjects who applied pressure to their PC6 point—which is located on the wrist about three fingers from the base of the hand—with a Sea-Band (aka a motion sickness band), reported less nausea.[ref url=”https://link.springer.com/article/10.1007%2Fs10072-012-1069-y”]

5. Massage

For migraine-sufferers, massage shouldn’t just be relegated to treat-yourself occasions. Research shows that it could be a powerful tool in your migraine-fighting arsenal. One study that investigated the effects of massage therapy on chronic pain found that headache and migraine patients who received massage therapy felt less pain following treatment. The results suggest that massage is more effective in reducing headache pain than acupuncture. However, the subjects practiced relaxation techniques along with the massage, so it’s not possible to isolate the results of the massage from these self-help techniques.[ref url=”https://www.hindawi.com/journals/ecam/2007/416030/abs/”] Migraine patients who report stiff neck or have restrained range of motion may especially benefit form techniques that relax the muscles in the neck, such as massage, says Ahmed.

6. Yoga

Like massage therapy, yoga may provide migraine relief via relaxation and a decrease in muscle tension. “Yoga increases circulation, supports a healthy nervous system and reduces stress,” says Dr. Jolene Brighten, a nutritional biochemist, naturopathic physician, and author of “Beyond the Pill”. “Adding a regular yoga practice as part of your migraine prevention protocol may help prevent migraines.” One study found that yoga, when used along with conventional care, decreased headache frequency and intensity,[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097897/”] and another showed that 12 weeks of yoga significantly reduced the negative impact headaches had on subjects’ lives.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4746941/”]

7. Essential Oils

“Essential oils can be a great topical remedy to help with easing migraines,” Brighten says. “In true migraines, they aren’t often enough to get full relief, but are a good adjunct remedy to have on hand.” Sniffing some lavender in particular might soothe migraines. Migraine-sufferers in one study reported a significant reduction of pain severity and other symptoms after inhaling lavender for fifteen minutes—they dotted two to three drops of essential oil on their upper lip—during the onset of a migraine.[ref url=”https://www.hindawi.com/journals/ecam/2013/681304/abs/”] Some migraine patients say peppermint oil, typically applied directly to the temples, has a similar effect—though the hard evidence is scant. “I have a number of patients for which peppermint oil is be beneficial,” Ahmed says. “They’ll try it for an acute migraine attack.”

Can Nitric Oxide Supplements Boost Performance? What You Need to Know

February 11, 2019 by Team Asprey

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Nitric oxide is a vasodilator — it increases blood flow by relaxing the inner muscles of your blood vessels, allowing them to widen and let more blood through. Blood carries oxygen and nutrients, and increasing blood flow throughout your body has major effects on your performance.
Boosting nitric oxide increases exercise capacity for both endurance training and weightlifting. Nitric oxide supplements can also speed up muscle recovery by up to 40 percent.
Nitric oxide supplements decrease blood pressure, too. They can make a big difference in cardiovascular performance if you have hypertension.
Erectile dysfunction medication like Viagra works by increasing nitric oxide levels to stimulate blood flow. If you want firmer erections, you don’t need a prescription; research shows that nitric oxide-boosting supplements have similar effects on erection quality.
Read below for ways to increase nitric oxide levels naturally, plus a list of nitric oxide supplements and dosages.

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Nitric oxide supplements have been hugely popular in the bodybuilding community for more than two decades. You can feel them working — increased blood flow, a better “pump” in your muscles while you lift, and faster recovery all make nitric oxide a valuable addition to your pre-workout routine.

Nitric oxide has benefits in the bedroom, too. Increased blood flow can make a big difference in sexual performance.

Here’s everything you need to know about nitric oxide: what it is, how it benefits you, and the best ways to boost it for better performance.

What is nitric oxide?

Nitric oxide is a vasodilator — it increases blood flow by relaxing the muscles along the inside wall of your blood vessels, allowing the vessels to widen.

Blood carries nutrients and oxygen, so increased blood flow often provides your cells with precious raw materials and improves performance. Nearly every cell in your body can produce nitric oxide. Your muscles, heart, and penis (if you have one) are all particularly sensitive to nitric oxide, and derive a lot of benefit from increased blood flow.

Nitric oxide benefits

Increasing nitric oxide can give you a boost in the gym, help your muscle recover faster, normalize blood pressure, and make sex more enjoyable. Here’s a closer look at each of the benefits of nitric oxide.

Nitric oxide increases exercise capacity

There’s a reason nitric oxide supplements have been popular with bodybuilders for more than 20 years — they’re some of the few workout supplements that actually work. Boosting nitric oxide carries more oxygen to your muscles, increasing their ability to make ATP (energy) and giving you more physical endurance[ref url=”https://journals.lww.com/nsca-jscr/Citation/2018/06000/The_Effect_of_Nitrate_Supplementation_on_Exercise.38.aspx”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23580439″]. Nitric oxide is good for both aerobic training like running[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27600147″] and brief, intense exercise like weight lifting or sprinting[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26023227″].

Enhances muscle recovery (a lot)

Nitric oxide also speeds up recovery and prevents muscle soreness. People who took L-citrulline, a compound that increases nitric oxide production, saw a 40 percent decrease in muscle soreness after an intense weight-training session, compared to people who took placebo[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″]. You’ll read more about L-citrulline below; it’s one of the best supplements to increase nitric oxide.

Nitric oxide for high blood pressure

Low nitric oxide can be a cause of hypertension (high blood pressure)[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17170603″] — without enough nitric oxide, your blood vessels stay more constricted, which increases pressure inside the vessels (the same way narrowing a hose increases water pressure).

Boosting your nitric oxide levels relaxes your blood vessels and allows them to widen, which can bring your blood pressure back to normal[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25421976″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25683748″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26023227″].

Nitric oxide for stronger erections

If you’re a guy, boosting nitric oxide can improve your erection quality. In fact, Viagra and Cialis, the two most popular erectile dysfunction medications, both work by stimulating nitric oxide pathways in the penis, relaxing blood vessel muscles so more blood can flow through.

Good news: if you have occasional trouble in the bedroom, you don’t need a prescription to get a stronger erection. A lot of men with erectile dysfunction have low L-arginine or L-citrulline, two amino acids that increase nitric oxide production[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28178400″]. Supplementing with either one (or both) can improve erection quality and duration[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21195829″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12851125″]. You may also be able to get firmer erections by eating more foods that contain L-citrulline or L-arginine[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27934657″]. Good options are listed below.

How to increase nitric oxide

There are a lot of different ways to increase nitric oxide levels in your blood. Beets are rich in nitrates (precursors to nitric oxide), and beetroot juice is one of the most popular choices to increase nitric oxide. But beets contain a high amount of sugar, so they’re classified as a “suspect” food on the Bulletproof Diet. You’re better off choosing one of these options instead.

Sun exposure

Direct sunlight on your skin triggers bodywide nitric oxide production[ref url=”https://www.jidonline.org/article/S0022-202X(15)36878-0/abstract”]. Spend 15-30 minutes in the sun with as much skin exposed as possible. Make sure you stop before you burn; the right amount of sunlight is amazing for you in all kinds of ways, but if you push it to the point where you get a sunburn, you increase your risk of skin cancer by a lot.

L-citrulline

L-citrulline is an amino acid (a building block of proteins) that increases blood nitric oxide levels. Studies have looked specifically at using L-citrulline to increase erection firmness[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21195829″] and muscle recovery[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″], with excellent results for both. Take 1000-2000 mg of L-citrulline for erectile dysfunction, or 3000-5000 mg of L-citrulline for enhanced exercise performance and recovery.

L-arginine

This is another amino acid that may increase nitric oxide. Note that results are mixed when it comes to L-arginine — while many studies say it does increase nitric oxide levels[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2860344/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15638817″], a few studies have found no effect[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489573/”], or that L-citrulline works better[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368575/”]. Most studies suggest 2000-3000 mg of L-arginine, taken two to three times a day.

Pycnogenol

Pycnogenol is an extract from pine trees that increases nitric oxide levels[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12851125″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14659974″]. It also improves attention and overall mental performance[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22108481″]. Studies use a dose of 100-200 mg, taken twice daily.

Nitrate oxide foods

Nitrate is a precursor to nitric oxide, and eating foods high in nitrates can increase nitric oxide levels throughout the body[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23596162″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350612″]. A lot of vegetables are rich in nitrate. Some of the best sources are celery, spinach, chard, arugula, and cabbage[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/”]. Cured meats are also a good source of nitrates, although you always want to get nitrates alongside antioxidants, because nitrates can degrade into carcinogens called N-nitroso compounds[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10415436″]. Fortunately, vegetables are high in antioxidants, so if you get your nitrates from vegetables, you’re fine. If you eat cured meats, get some veggies alongside them.

Increasing nitric oxide is a powerful way to get more out of your workouts and recover faster, and to enhance your sex life. Give it a try and see how you feel.

How Boosting Your Brain Mitochondria Can Ease Depression

February 8, 2019 by Team Asprey

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New research suggests that your mitochondria (the power plants of your cells) play a big role in depression. Strengthening your mitochondria could be a powerful way to snap out of depression and become less susceptible to it in the future.
Depressed people have low levels of acetyl-L-carnitine (ALCAR), a compound that controls both mitochondrial function and serotonin production. Low ALCAR can sap your energy and throw your brain chemicals out of balance.
Supplementing with ALCAR is as effective as taking Prozac in some people; it reverses depressive symptoms and turns your mitochondria back on, ramping up energy production. And unlike antidepressants, ALCAR has no major side effects.
Antidepressants could also be sabotaging your mitochondria. Prozac and SSRIs like Zoloft deplete ATP (energy) and cause enzymes to leak out of your mitochondria, making them much less effective at fueling your cells. Taking antidepressants long-term can even cause mitochondrial death.
If you’re depressed (especially if you’re on antidepressants), use the tips in this article to strengthen your mitochondria and protect them from damage.

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If you struggle with depression, your mitochondria — the power plants of your cells — could be partly to blame. Studies link depression to mitochondrial dysfunction, particularly when it comes to symptoms like physical inactivity and exhaustion^[1]. There’s also new research showing that antidepressants may damage your mitochondria, making it more difficult to shake depression long-term.

In a recent Bulletproof Radio podcast episode [iTunes], neuroscientist Martin Picard talked about this missing piece in understanding depression.

“There’s good research coming out linking mitochondrial metabolism and depression,” Picard says.

The good news is that there’s a lot you can do to power up your mitochondria and elevate your brain function and mood. This article will talk about mitochondria and depression, and how you can hack your mitochondria to make more energy and get out of depression.

Download this 30-day guide to supercharge your brain and body with advice, recipes, and meal plans

Acetyl-L-carnitine, mitochondria, and depression

One of the big markers of depression (and mitochondrial dysfunction) is a decrease in a compound called acetyl-L-carnitine (ALCAR).

If you’ve been depressed and felt like you couldn’t physically get out of bed, low ALCAR could be to blame. It’s a vicious cycle: you feel depressed, but you don’t have the physical energy to get out of bed and do something about it. You end up in a negative loop, getting more and more depressed with less and less energy. Low ALCAR could be the neurological reason that loop happens. Depressed people have lower levels of ALCAR, and the further their ALCAR levels dip, the more depressed they feel[ref url=”https://www.pnas.org/content/115/34/8627.short”].

That makes sense, because ALCAR does two major things:

Serotonin production. ALCAR helps your brain synthesize serotonin, the brain chemical that controls your mood[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4949601/”]. Low serotonin leads to depression — in fact, most major antidepressants work by boosting your serotonin.
Mitochondrial function. Your mitochondria need ALCAR to make energy. Low ALCAR levels (from depression, for example) cause mitochondrial dysfunction, and as you struggle to create energy for your cells, chronic fatigue and lack of motivation can set in[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964020/”].

Take ALCAR supplements

Here’s the good news: you can supplement with ALCAR easily, and ALCAR supplements have a powerful effect on both mood and mitochondria.

ALCAR was as effective as Prozac in reversing depression in the elderly[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23428336″]. The ALCAR group showed none of the side effects that happen with Prozac (drowsiness, erectile dysfunction, decreased sex drive, etc.).
A 2016 study found that giving rodents ALCAR triggered “rapid antidepressant action” in a model of treatment-resistant depression[ref url=”https://www.pnas.org/content/113/28/7906″].
ALCAR supplements increased serotonin production in rodents, much like a prescription antidepressant does[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22549035″]. The rodents also showed a marked increase in brain energy production .
ALCAR reversed mitochondrial aging in old rats, and returned energy production to that of a young rat[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC21378/”].
Taking ALCAR reversed mitochondrial dysfunction following spinal cord injury[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897952/”].
ALCAR also restores mitochondrial function after toxic aluminum exposure[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4715336/”].

If you’re depressed and have low, ALCAR can help you reverse your symptoms and get your brain back into balance. This complete guide to acetyl-L-carnitine shares the best sources of ALCAR, as well as the right dosages.

Antidepressants may damage your mitochondria

A lot of antidepressants cause lethargy, sleepiness, trouble focusing, chronic fatigue, and other energy-related side effects. Emerging research suggests that it could be because antidepressants sabotage your mitochondria, especially when you take them long-term.

Prozac, for example, causes apoptosis (self-destruction) in brain mitochondria, but only at higher doses[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27392437/”]. This is frustrating, because a lot of people who take Prozac have to increase their dose after a few months, otherwise the Prozac stops working. The increased dose could start damaging your mitochondria and cause a major dip in energy — but at that point, you’re reliant on Prozac, and it’s notoriously difficult to get off it.

Zoloft can also cause mitochondrial dysfunction. It depletes ATP (energy) and causes enzymes to leak out of your mitochondria, crippling their ability to fuel your cells[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736306/”].

Antidepressants in general can interfere with mitochondrial enzymes that help mitochondria burn fat and glucose for fuel, which decreases energy production and eventually leads to mitochondrial death[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21120605″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10544958″].

If you’re on antidepressants and they help you, make it a point to give your mitochondria extra support and protect them from damage. This guide to boosting mitochondria can help, and for the ultimate guide to supercharging your mitochondria and creating more energy than you thought possible, pick up a copy of “Head Strong”. It has dozens of hacks that upgrade your mitochondria, from cold exposure and oxygen deprivation to obscure but powerful supplements. You may even find that you feel good enough that you can get off your antidepressants — although if you do, be certain you get a doctor’s help. Getting off antidepressants is a gradual process that requires precision and the help of a professional. Do not try it alone.

Keep your mitochondria strong; they could help you get out of depression and become less susceptible to it in the future.

Do You Have Gluten Face? Face Mapping 101

February 8, 2019 by Team Asprey

Dealing with breakouts and under-eye circles? It’s not just stress — it’s your diet, too. According to Ayurvedic and traditional Chinese medicine, skin problems point to larger imbalances in your body.

The practice is called face mapping, and it’s a useful way to get to the root cause of your skin issues.
Skin problems on different areas of the face might suggest hormonal imbalances, a high toxic load, or even food sensitivities.
For glowing skin, reduce your exposure to inflammatory foods, upgrade your detox practice, and take care of your gut health.

Breakouts, redness, and puffy under-eye circles aren’t just symptoms of a late night or chaotic hormones. According to Ayurvedic and traditional Chinese medicine, these are symptoms of larger imbalances in your body, like an unhealthy gut or a high toxic load in your liver. This relationship is called face mapping, and it puts an entirely new spin on the phrase, “You are what you eat.”

Face mapping can even point to surprising food sensitivities, and it’s a powerful way to understand how what you eat affects your skin. Here’s what you should know, according to experts — plus a face mapping guide so you can finally figure out what that pimple on your chin really means.

What is face mapping?

In Ayurveda, the skin is classified as an excretory organ — it’s one of the ways waste products and toxins are removed from the body. According to Dr. Anthony Youn, a holistic plastic surgeon, the health of the gut is often revealed by the health of the skin. And although he doesn’t believe face mapping is always accurate, he says it’s useful for those who want to get to the root cause of their skin issues.

“I believe, unless you are in your teens or early twenties, a poor diet will most definitely show in your skin as premature wrinkles, inflammation, and breakouts,” he says. Dr. Youn calls this relationship the gut-skin axis. Studies already show that the gut and brain are closely connected via the vagus nerve. When your gut is inflamed or imbalanced, it sends a signal to your brain, which can impact everything from your mood to your weight. And, according to Ayurvedic medicine, that imbalance shows up on your skin, too.

The Ayurvedic approach to toxins and skin health

“The skin is very related to the liver,” says Martha Soffer, an expert in the Ayurvedic Panchakarma detox technique and founder at Surya Spa. “If the liver has a lot of toxins and doesn’t have another place to take them out, it takes them out through the skin.” So, problems like skin redness, breakouts, dryness, and inflammation may be symptoms of toxic overload.

According to Soffer, those toxins can build up from a range of triggers, such as fried foods, a diet that is high in sugar, and even sensitivities to acidic foods like tomatoes and bell peppers. Your body naturally eliminates toxins from your diet and environment, but a high toxic load makes it more difficult for your body to efficiently “Marie Kondo” your cells and clear out the clutter.

While it’s a good idea to stop eating addictive sugar and junk food, it’s too black-and-white to say that French fries cause pimples. Soffer points out that not everyone digests foods the same way. Some people can eat lectins, an antinutrient in legumes and nightshades, without an issue. Other people experience skin problems like rosacea and breakouts.

“It’s less about the foods you eat and more about looking at regions of your face,” Soffer says.

So, how does face mapping work? Just like your car’s “check engine” light switches on when there’s a problem under the hood, face mapping divides the face into specific regions that reveal imbalances in your hormones, your gut, and/or your toxic load. Below, you’ll find a guide to understand how your face feels about what you’re putting in your body. If you’re dealing with a chronic skin condition, talk to a medical professional.

Face mapping 101

Vata: Hairline to lower eyelid

Are you stressed? Breakouts on your forehead and bags under the eyes are symptoms of worry or anxiety, according to Dr. Alok Kanojia, a psychiatrist and member of the Council of Ayurveda Research. If you’re dealing with skin issues in the vata zone, your adrenals — the glands that produce the stress hormone cortisol — might be working overtime. In the short-term, that stress shows up on your skin in the form of acne and dark under-eye circles. But over time, chronic stress increases your risk of developing adrenal fatigue, inflammation, and a host of other issues. Yikes.

Pitta: Cheeks, nose, and upper lip

Pitta governs the liver and kidneys, your chief detox organs. If you’re dealing with breakouts and redness in the pitta zone, Soffer recommends stepping away from spicy, acidic foods like bell peppers, eggplant, and potatoes. In Ayurveda, these foods are acidic and create heat in the body. They’re also high in antinutrients like lectins — if you have a lectin sensitivity, you’ll notice autoimmune issues like brain fog, acne, and joint pain after eating a lectin-rich meal. That’s also why foods like quinoa, peas, and peanuts are suspect on the Bulletproof Diet.

Breakouts and redness in the pitta zone are also connected to hormonal imbalances. If you’re eating a lot of sugar, don’t be surprised if you break out in the pitta zone. Foods that are high on the glycemic index, like sugary pastries and dairy, increase your blood sugar and cause a insulin spike. That spike triggers excess sebum production and androgen activity, which is a major trigger for acne, says licensed naturopathic physician Trevor Cates in this episode of the Bulletproof Radio podcast.

Kapha: Chin and jawline

Like breakouts in the pitta zone, acne on the chin and jawline are connected to hormonal imbalances, so cutting out sugary foods and dairy may help improve your skin. But according to Dr. Youn, your kapha breakouts might also be caused by yeast and fermented foods like wine and sauerkraut. These foods are high in histamines that can wreak havoc on some people’s gut bacteria. Learn more about why fermented foods don’t work for everyone.

Tips for glowing, healthy skin

There’s a whole lot of truth behind the saying, “You are what you eat.” If you want to take care of your skin, take care of your diet, too. Here are the top recommendations from experts.

Reduce foods that cause inflammation. Youn recommends reducing foods that are known to cause inflammation, like processed foods, factory-farmed meats, dairy, and gluten. Sound familiar? This recommendation forms the foundation of the Bulletproof Diet, which fills your plate with nutrient-dense foods that nourish your body on the cellular level. You’ll be on the path to healthy skin — and you’ll take care of the rest of your organs, too.
Detox: A good detox routine helps your body eliminate lingering toxins that would have otherwise shown up on your skin. Limiting your exposure to inflammatory foods will help, but you can actually support your cells by skipping a few meals altogether. Fasting helps your body clear itself of unhealthy, aged cells via autophagy, which Youn says “might even help your skin look clearer and more youthful.” Intermittent fasting is an easy way to reap the benefits of autophagy, and you can adjust your fasts to suit your schedule.
Eat more collagen: Collagen protein supports gut health by repairing and strengthening your intestinal and stomach lining. It also aids digestion and provides your body with essential amino acids for glowing, hydrated skin. Learn more about the benefits of collagen peptides.

Your gut is one of the most important arbiters of whole-body health, including your skin. “By proper digestion of food and prompt elimination of waste products, our skin becomes pure,” says Kanojia.

In Ayurveda, the concept of “Tejas” translates as the “glow of the sun.” Kanojia says that when someone has a healthy diet and purified nadis, or stream of energy, they glow. “The key to developing Tejas is actually diet. By proper digestion of food and prompt elimination of waste products, our skin becomes pure and Tejas, or the skin’s natural healthy glow, develops.”

So, for glowing skin, take care of your gut. Find out how to fix it here.

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What is a yeast infection?

Vaginal yeast infection causes

Vaginal yeast infection: 6 natural remedies

1. A Microbiome-Friendly Diet

2. Probiotics

3. Coconut oil

4. Tea tree oil

5. Boric acid

6. Apple cider vinegar baths

How Not to Treat a Yeast Infection

What causes hypothyroidism?

Hypothyroidism symptoms

Hypothyroidism treatment

1. Avoid inflammatory foods

2. Manage chronic stress

3. Upgrade your sleep

4. Avoid fluoride

Migraine causes

7 natural migraine remedies

1. Acupuncture and dry needling

2. Biofeedback

3. Magnesium

4. Acupressure

5. Massage

6. Yoga

7. Essential Oils

What is nitric oxide?

Nitric oxide benefits

Nitric oxide increases exercise capacity

Enhances muscle recovery (a lot)

Nitric oxide for high blood pressure

Nitric oxide for stronger erections

How to increase nitric oxide

Sun exposure

L-citrulline

L-arginine

Pycnogenol

Nitrate oxide foods

Acetyl-L-carnitine, mitochondria, and depression

Take ALCAR supplements

Antidepressants may damage your mitochondria

What is face mapping?

The Ayurvedic approach to toxins and skin health

Face mapping 101

Vata: Hairline to lower eyelid

Pitta: Cheeks, nose, and upper lip

Kapha: Chin and jawline

Tips for glowing, healthy skin

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.

Get on
“The Inside Track”
with Dave