Why is chocolate a caress not only for the soul, but also for the body and mind?

Food of the goddesses

Chocolaaaate - a word that melts deliciously on your tongue. A word that warms, invigorates, and calms, all at the same time. A word for nestled down days with a book in your lap.

This so-called “food of the gods” has kept its place in human culture without wavering for an impressive number of generations (or rather civilisations; 1) and it is no wonder. In the beginning there were Beans. Cocoa Beans. And they gave birth to their offspring: cacao powder, cocoa drink, and delicious chocolate bars. What substances and benefits can this brown delight offer us precisely thanks to the presence of cacao beans from Theobroma cacao - the cacao tree?

Our Cacao Beans owe their darkly attractive personality sparkling with bitter humour to their polyamory with various antioxidative polyphenols, such as catechins, anthocyanins, and proanthocyanidins. Most of the credit for cardio-metabolic, immune and psychological health is attributed to these groups of substances. The content of polyphenols varies from one product to the next, though, thus influencing the quality of the final product.

Whether the content of polyphenols will be high depends on many different factors, including the cacao variety, quality of water, air, and soil, gentleness and functionality of the cultivation and processing methods. It is precisely because of the bitterness that polyphenols along with theobromine add to the beans that chocolate products are processed in such a way that the bitter taste is reduced, but this naturally reduces the occurrence of polyphenols, up to tenfold (2). So if you are looking for true quality with many benefits, not just a faded Easter bunny from the supermarket, reach for ecologically grown cacao beans with controlled heavy metal content or non alkalised chocolate.

In addition to polyphenols, cacao beans also contain plenty of other biologically active substances. These include phenylethylamine (a stimulating neurotransmitter that promotes good mood, feelings of love and joy), tryptophan (the precursor of serotonin), substances with the function of anandamide (present in the brain as a calming endocannabinoid), and methylxanthines, among which you are sure to recognise caffeine, known mainly from coffee, theophylline, present abundantly in tea, and the alkaloid theobromine found in large quantities precisely in cacao beans, but also in cacao powder, dark chocolate, green tea, and mate (3). Thanks to a low caffeine content, chocolate acts as a gentler stimulant, and this caffeine micro-dose may be useful for individuals with slower caffeine metabolism - with too many negative effects associated with coffee drinking (shaky hands, indigestion, scattered thoughts).

Theobromine stimulates the mind, in a similar way as caffeine, but at the same time does not overstimulate and even relaxes the body. If theobromine and caffeine are consumed together, their fight for the same adenosine receptors moderates the effects of both substances: the kick-in, peak, and subsidence of the effect will be gradual, and so a chocolate coffee is definitely worth a try. In the case of caffeine hypersensitivity, however, reconsider consuming even chocolate itself with respect to safety. 

Besides this already impressive list of benefits, cacao also boasts a high content of minerals. These are mainly potassium, phosphorus, calcium, copper, iron, zinc, and magnesium (4). In their quantity, Cacao Beans do not have to be ashamed - in calcium content, they can compete with cow’s milk, and they even have more iron than other foods, such as spinach or beef (5).

ChocobeneFITs & you

Many benefits across the body systems are attributed to cacao beans and quality dark chocolate in moderate amounts. In general we can say that cacao (with an ideal amount of theobromine, about 100-300 mg a day - that means app. ⅓ dark chocolate bar) has anti-inflammatory, neuroprotective and cardioprotective effects, and is closely connected with the activity of nitric oxide (NO). This is because cacao increases the production and bioavailability of NO, thereby contributing to balancing blood pressure, blood coagulation and vasodilation, thus protecting us from the risk of thrombosis (6). 

This frolicking of cacao with NO, along with a small helping of tryptophan and phenethylamine, can also affect sexual frolic - but the effect is probably only psychological, not physiological (7). On the other hand, NO is also responsible for male erection, and so chocolate does have certain aphrodisiacal potential. The effects depend on the concentrations of the individual substances and the placebo effect. We should not underestimate it either, however. The sensuality of chocolate can really go to your head. At the same time, be careful about the total amount of chocolate you consume, since an entire 100 g chocolate bar can be associated with the occurrence of depression and other negative effects (8). But now, let’s peek under the hood of the other mentioned benefits supported by scientific studies.

Chocolate has an effect on our microbiome and immunity. It is a prebiotic, which means that some of the substances it contains first pass not through our metabolism, but through the metabolism of our gut bact-army. And so, for instance, procyanidins (a group of polyphenols) are converted into phenolic acids that pass into our liver, are processed further and subsequently excreted. Even our gut friends like chocolate, and, in return, this food alters the proportions of bacteria in our intestinal zoo (chocolate increases the proportion of bifidobacteria and lactobacilli, and, conversely, decreases the proportion of clostridia). Chocolate also reduces plasmatic triacylglycerol and C-reactive protein that indicates an increased inflammation in the body (9). So the effect of consuming polyphenols from chocolate, blueberries, raspberries, and vegetables is antiinflammatory, and that is a huge plus. We live in a time of an infinite number of chronic stressors that cause chronic inflammation, deterioration of focus and memory, contribute to many types of diseases including depression, and accelerate ageing (10). With polyphenols to longevity then!

In my opinion, moderate consumption of chocolate (so no excessive stuffing yourself with milk chocolate in the pantry!) is a matter of the heart, and not only mentally! It really does have protective effects on the heart - reduces the risk of heart attack, stroke, and ischemic heart disease (11, 12, 13, 14). 

Additionally, polyphenols and theobromine can reduce the risk of insulin resistance - diabetes (11) - because they improve glucose homeostasis (slow down the digestion and absorption of carbohydrates) and insulin sensitivity, and prevent oxidative and inflammatory tissue damage (15, 16). In our body, insulin is responsible for transporting the absorbed glucose from blood to tissues where it is used to produce energy; that is why we need to be sensitive to insulin. If you keep your insulin gatekeeper at attention, it will correctly let the nutrients from quality food get all the way to your cells, and every small step in the right direction will lead to an even greater satisfaction of your belly, mind, and the whole body.

And don’t think that I didn’t think more about the mind! Dark chocolate is a great support for your cognitive functions (17). It has the ability to enhance verbal and episodic memory (memory of events) and in a study done on rats it showed neuroprotective effects against Alzheimer’s disease (18, 19). Chocolate consumption also leads to release of the molecule of motivation and reward - dopamine - and then you will launch into challenging mental work with a lot more ease or reward yourself for it in this pleasant way.

What I find extremely fascinating is the fact that polyphenols, as a prevention of neurodegenerative diseases, modulate and activate the activity of sirtuins that fight at the front lines against ageing. Their activity is involved in many metabolic and signalling processes, including stress response, apoptosis (cell death), mitochondrial function, regeneration, and the aforementioned neuroprotective activity. After bad sleep or after a challenging mental task (that produces a lot of metabolic waste in the brain), sirtuins activated by an optimal dose of chocolate polyphenols will help you manage stress, protect nerve cells and repair damaged DNA, through a hormetic effect (20; 21).

The content of magnesium supports this sirtuin effect - it takes care of proper division and viability of nerve and other cells and in this way helps to bring about physical and mental relaxation and regeneration.

Choco-love by the name of chocolate

We now ceremonially arrive at the chapter you are surely awaiting impatiently (and so am I)! The mentioned substances, such as the synergistically acting caffeine and theobromine, are usually sent to the belly in the form of green tea, cacao beans, and especially high-quality dark chocolate. How can you know the quality of chocolate and how high should the cacao content be for the benefits mentioned above?

It is probably quite clear to you that even though white and milk chocolate are often our favourite nerve-calmers, they do not provide many health benefits. This is due to their high sugar content and, in the case of white chocolate, especially due to the absence of beneficial cacao (22). I’m not a tyrant and do not prohibit any form of chocolate because I believe that in the right dose and at the right time, it can give us exactly what we expect from it. My task of the day, however, is to point out the quality that you can consume regularly, guilt-free and with positive effects.

So what chocolate am I talking about?

About dark chocolate with cacao content of at least 75%, for the die-hards out there even 90-99%. Eating dark chocolate (75% and more) does not even raise our blood sugar levels, which is an absolute win-win situation with chocolate, especially if the woman suffers from diabetes, uncontrollable cravings, PCOS, or wants to keep wrinkles at bay. We will talk a lot more about blood sugar later!

When hunting for the best quality, sniff out non alkalised chocolates - these maintain a higher degree of bitterness, but along with it also most of the beneficial substances. The problem is that the producers of chocolate are not obligated to mention this processing, and that is why it was difficult even for us at Systers to find non alkalised chocolate. The positive effects of chocolate can be enhanced by other ingredients, too. So what did the Systers team do?

We made our own chocolate!

BIOHACKED chocolate ♡

This awesome chocolate, the result of the collaboration between our Czech project Systers.bio and the Finnish brand KÄÄPÄ Mushrooms is a lot more than just a sweet moment of your after-lunch micro-holiday. It is a functional superfood for your body and brain into which we put plenty of healthy ingredients as well as our heart (luckily not literally, although that would also certainly provide many active substances).

As it melts on your tongue, our chocolate has prepared a firework of sensual flavours for you: the taste of top-class cacao beans, the sweet notes of coconut sugar, and the playful aroma of organic freeze-dried fruit - a carrier of intense flavour and natural nutrients. Less noticeable in taste, but invaluable for your body is the power of adaptogenic mushrooms grown on sustainably harvested birch trees from Finnish forests.

What carefully formulated combinations of flavours and adaptogens can you try?

One of our chocolates contains an extract from the lion’s mane mushroom - the “mushroom of the 21st century” - that we consider to be the ultimate food for the brain and use this mushroom ourselves for creative teamwork - we add it to our coffee, hot chocolate, or just apply it directly under our tongue. Lion’s mane contains substances with potential benefits for a healthy and productive brain. It also has the potential to improve your mood and prevent anxiety. Last but not least, it can help optimise blood sugar levels and improve digestion. We complemented this smart cap with a leg made of our beloved blueberries and let the whole functional “mushroom” grow in tinfoil on a “substrate” of 77% cacao. Enjoy it if you want to support your creative and brilliant Genius archetype.

Our other chocolate contains chaga mushroom extract - the “mushroom of immortality” that truly deserves its nickname. It contains a lot of beneficial substances, including antioxidants and vitamins B and D as well as provitamin A (beta-carotene). Minerals and trace elements are also present, including magnesium, sodium, calcium, iron, copper, zinc, manganese, and the antioxidant germanium. Chaga can balance the diversity of your microbiome, traps free radicals, improves the functions of mitochondria for energy production, improves blood perfusion, and reduces inflammation in the body as well as sweet tooth. We complemented this anti-ageing cap with a leg made of cherries and acerola, and let this functional product grow in tinfoil on a “substrate” of 66% cacao. Nibble on it if you want your body to enjoy a long resilient, quality life of well-being, and support the archetype of a wise, healthy, and naturally beautiful seer. 

We watch over the production of these choco-mushroom darlings from the first mushroom spore all the way to the final tinfoil-wrapped miracle. KÄÄPÄ’s cultivation methods ensure the highest possible amount of active substances, they are grown in ecologically certified forests of Finland with the cleanest water and air in the world, according to the UNESCO index. At KÄÄPÄ they make their mushroom ingredients using the top-class technology of ultrasonic-assisted extraction which ensures the highest concentration of active substances and maximises their bioavailability. In the final mushroom tinctures and powders, the levels of bioactive compounds are then determined in independent laboratories, where they also watch out for heavy metals or microbiological hazards.

We monitor the production and origin of our bean-to-bar chocolate just as rigorously, so you can enjoy it with a clear conscience and a good feeling. The cacao beans are grown by Justiniano Suarez on his organic family farm in Colombia, where he uses only natural probiotics as fertiliser. He approaches his work just as responsibly as we do, treats his workers fairly, and has deep respect for the environment.

In order to preserve the maximum amount of beneficial substances, the cacao beans are sun-dried and roasted at temperatures that do not exceed 120 °C. Another crucial part of the process is the healthy fermentation that ensures better digestibility, bioavailability, and taste. On the other hand, the process does not include alkalisation, and so the nutrients are not lost from the final treat.

It took us more than a year to bring this sweet wonder into the world, and we really gave it our best. In your hands you can now hold a very useful treasure that should be enjoyed with proper love, passion, and humility. Relish it, in a relaxing ritual, until the last molecule melts on your tongue. Alone, for deep relaxation and focus, with your best friend for a shared experience, with your mum for pleasure and health, or with your beloved partner to strengthen the mutual bond of trust and passion.

And our Cacao Beans tell you in conclusion:

[ Enjoy it without confusion ♡ ]

Bibliography

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(2) García, Leonel & Mendoza-Hernández, Alma. (2020). Beneficial effects of cocoa and dark chocolate polyphenols on health. The FASEB Journal. 34. 1-1. 10.1096/fasebj.2020.34.s1.07187

(3) Septianti, E., Salengke, Langkong, J. (2020). Profile of bioactive compounds, antioxidant and aromatic component from several clones of cocoa beans during fermentation. IOP Conference Series: Earth and Environmental Science 575, 012009. doi:10.1088/1755-1315/575/1/012009

(4) Montagna MT, Diella G, Triggiano F, Caponio GR, De Giglio O, Caggiano G, Di Ciaula A, Portincasa P. (2019). Chocolate, "Food of the Gods": History, Science, and Human Health. Int J Environ Res Public Health. Dec 6;16(24):4960. doi: 10.3390/ijerph16244960. PMID: 31817669; PMCID: PMC6950163

(5) https://fdc.nal.usda.gov/index.html

(6) Magrone T, Russo MA, Jirillo E. Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. Front Immunol. 2017 Jun 9;8:677. doi: 10.3389/fimmu.2017.00677. PMID: 28649251; PMCID: PMC5465250

(7) Salonia A, Fabbri F, Zanni G, Scavini M, Fantini GV, Briganti A, Naspro R, Parazzini F, Gori E, Rigatti P, Montorsi F. Chocolate and women's sexual health: An intriguing correlation. J Sex Med. 2006 May;3(3):476-82. doi: 10.1111/j.1743-6109.2006.00236.x. PMID: 16681473

(8) Baggott MJ, Childs E, Hart AB, de Bruin E, Palmer AA, Wilkinson JE, de Wit H. Psychopharmacology of theobromine in healthy volunteers. Psychopharmacology (Berl). 2013 Jul;228(1):109-18. doi: 10.1007/s00213-013-3021-0. Epub 2013 Feb 19. PMID: 23420115; PMCID: PMC3672386

(9) Tzounis X, Rodriguez-Mateos A, Vulevic J, Gibson GR, Kwik-Uribe C, Spencer JP. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. Am J Clin Nutr. 2011 Jan;93(1):62-72. doi: 10.3945/ajcn.110.000075. Epub 2010 Nov 10. PMID: 21068351

(10) Natsume M. Polyphenols: Inflammation. Curr Pharm Des. 2018;24(2):191-202. doi: 10.2174/1381612823666171109104141. PMID: 29119920

(11) Yuan S, Li X, Jin Y, Lu J. Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies. Nutrients. 2017 Jul 2;9(7):688. doi: 10.3390/nu9070688. PMID: 28671591; PMCID: PMC5537803

(12) Larsson SC, Åkesson A, Gigante B, Wolk A. Chocolate consumption and risk of myocardial infarction: a prospective study and meta-analysis. Heart. 2016 Jul 1;102(13):1017-22. doi: 10.1136/heartjnl-2015-309203. Epub 2016 Mar 2. PMID: 26936339

(13) Gammone MA, Efthymakis K, Pluchinotta FR, Bergante S, Tettamanti G, Riccioni G, D'Orazio N. Impact of chocolate on the cardiovascular health. Front Biosci (Landmark Ed). 2018 Jan 1;23(5):852-864. doi: 10.2741/4620. PMID: 28930576

(14) Garcia JP, Santana A, Baruqui DL, Suraci N. The Cardiovascular effects of chocolate. Rev Cardiovasc Med. 2018 Dec 30;19(4):123-127. doi: 10.31083/j.rcm.2018.04.3187. PMID: 31064163

(15) Martin MÁ, Goya L, Ramos S. Antidiabetic actions of cocoa flavanols. Mol Nutr Food Res. 2016 Aug;60(8):1756-69. doi: 10.1002/mnfr.201500961. Epub 2016 Mar 1. PMID: 26824673

(16) Grassi D, Lippi C, Necozione S, Desideri G, Ferri C. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-4. doi: 10.1093/ajcn/81.3.611. PMID: 15755830

(17) Gratton G, Weaver SR, Burley CV, Low KA, Maclin EL, Johns PW, Pham QS, Lucas SJE, Fabiani M, Rendeiro C. Dietary flavanols improve cerebral cortical oxygenation and cognition in healthy adults. Sci Rep. 2020 Nov 24;10(1):19409. doi: 10.1038/s41598-020-76160-9. PMID: 33235219; PMCID: PMC7687895

(18) Lamport DJ, Christodoulou E, Achilleos C. Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control. Nutrients. 2020 Feb 14;12(2):483. doi: 10.3390/nu12020483. PMID: 32075015; PMCID: PMC7071338

(19) Madhavadas S, Kapgal VK, Kutty BM, Subramanian S. The Neuroprotective Effect of Dark Chocolate in Monosodium Glutamate-Induced Nontransgenic Alzheimer Disease Model Rats: Biochemical, Behavioral, and Histological Studies. J Diet Suppl. 2016;13(4):449-60. doi: 10.3109/19390211.2015.1108946. Epub 2015 Dec 16. PMID: 26673833

(20) Ajami M, Pazoki-Toroudi H, Amani H, Nabavi SF, Braidy N, Vacca RA, Atanasov AG, Mocan A, Nabavi SM. Therapeutic role of sirtuins in neurodegenerative disease and their modulation by polyphenols. Neurosci Biobehav Rev. 2017 Feb;73:39-47. doi: 10.1016/j.neubiorev.2016.11.022. Epub 2016 Nov 30. PMID: 27914941

(21) Osakabe N, Fushimi T, Fujii Y. Hormetic response to B-type procyanidin ingestion involves stress-related neuromodulation via the gut-brain axis: Preclinical and clinical observations. Front Nutr. 2022 Sep 7;9:969823. doi: 10.3389/fnut.2022.969823. PMID: 36159457; PMCID: PMC9491694

(22) Meng CC, Jalil AM, Ismail A. Phenolic and theobromine contents of commercial dark, milk and white chocolates on the Malaysian market. Molecules. 2009 Jan 5;14(1):200-9. doi: 10.3390/molecules14010200. PMID: 19127248; PMCID: PMC6254055

If you have a sufficient supply of certain substances that ensure balance in your brain and support your four main neurotransmitters - the so-called Big Four that affect your moods - then you are happy. However, if your supply of these compounds, specifically certain amino acids, is not sufficient, your brain may be in a state of imbalance, not producing hormones which positively influence how you perceive the world and how you feel in your body.

There are four main neurotransmitters that affect our mood and state of mind. You can take a simple test to find out how you feel and what is probably going on with your neurotransmitters. This test is borrowed from The Mood Cure, a book by Julie Ross.

The big four

Serotonin:

• High serotonin levels - you are positive, self-confident, flexible, easy-going.
• Low serotonin levels - you tend to be negative, obsessive, worried, irritated, sleep-deprived.

GABA:

• High GABA levels - you are relaxed and stress-free.
• Low GABA levels - you feel overwhelmed and stressed.

Catecholamines:

• High catecholamine levels - you are active, alert, and full of energy.
• Low catecholamine levels - you feel lethargic.

Endorphins:

• High endorphin levels - you enjoy feelings of comfort, security, joy, and euphoria.
• Low endorphin levels - even a commercial can make you cry, you are oversensitive, you take everything personally.

Have you recognised yourself in any of these? Our “true” emotions last only a moment and are a natural reaction to the life situations that we face. However, if we feel out of balance or stuck in certain patterns over a long period of time, it might be a good idea to have a think and take extra good care of our brain’s biochemistry. Even though this part is very simplistic, it can provide you with the basics for your next steps. If you have problems with your thyroid or with hormones in general, even then can this way be useful to you. It is, however, of the utmost importance to really listen to your body and even consult with professionals on how to apply each protocol, especially if you take medication. Julia also mentions that even though the specialists at her clinic have a wealth of experience, there are disorders which these protocols cannot alleviate. These include autism, psychosis, bipolar disorder, violent rage, and paranoia.

Before moving on to the specific protocols, it is a good idea to think about what it is that actually needs to be fixed. In her book, Julia describes different tests and questionnaires which exist for this purpose. This is a safer way, and I highly recommend it. However, if you feel that the signposting I describe above is enough for you, you can try experimenting with different substances, implementing them one by one. Keep in mind, however, that biohacking is a path that may not always be successful and that it carries its risks. 

Pro-serotonin diet

High-protein foods contain tryptophan, an amino acid which is converted into 5-HTP and subsequently helps to release serotonin in the brain. We have already described this process in previous articles. Tryptophan is an essential amino acid which means that our body cannot synthesise it and must therefore get it from food. So what foods contain this amino acid? In an ideal setting, where the animals are bred in a loving, stress-free environment, you can get your tryptophan from different kinds of meat - turkey, beef, pork, and chicken, also from eggs, and dairy products.

• Poultry: Chicken and turkey are generally rich in tryptophan. White meat contains higher amounts of tryptophan than dark meat.
• Fish: Some fish are good sources of tryptophan, such as salmon, tuna, and halibut. These fish also contain other beneficial nutrients, for example omega-3 fatty acids.
• Dairy products: Milk, cheese, and yoghurt are all sources of tryptophan. In addition, dairy products also contain other nutrients that support serotonin production, such as calcium and vitamin D. On the other hand, dairy products are also characterised by their strongly pro-inflammatory properties.
• Eggs: Eggs are a good source of tryptophan, especially egg whites. They provide a number of essential nutrients and amino acids as well. They are also a source of lectins, however, which are toxic for the body. Again, we should remember that not only the source of the food is important, but also the amount - the difference between medicine and poison is in the dose!
• Legumes: Foods such as lentils, chickpeas, and beans (including black beans) are rich in tryptophan. At the same time, they contain a large amount of fibre and are a good source of plant protein. However, legumes are difficult for many people to digest, and they also contain high levels of lectins. Lectins are a varied group of proteins or glycoproteins found naturally in many plants, animals, and microorganisms. They play an important role in the physiology of animals and people in cell adhesion, the functioning of the immune system, and other biological processes. Some lectins may cause health issues, though. Some may be resistant to digestion, for example, they may bind to the intestinal epithelium, potentially interfering with the function of the intestinal barrier. This leads to the hypothesis that they may contribute to conditions such as leaky gut syndrome. Additionally, lectins such as wheat germ agglutinin (WGA), found in wheat and other cereals, are thought to have pro-inflammatory effects and may cause adverse symptoms in sensitive individuals, or even conditions like non-celiac gluten sensitivity. It is important to note that most people can tolerate foods containing lectins as part of a balanced diet, and benefit from their consumption. Cooking, fermenting, and soaking lectin-containing foods can help reduce their levels and their potential negative effects.
• Nuts and seeds: Various nuts and seeds, including almonds, walnuts, sunflower seeds, and sesame seeds, contain tryptophan. They are also rich in healthy fats and other essential nutrients. Again, they can be quite hard to digest if they are not soaked to activate the beneficial substances in nuts and make them easier to digest.
• Whole grains: Whole grains, such as oats, quinoa, brown rice, and wheat germ, contain tryptophan. These grains are rich in fibre as well. On the other hand, oats have other negative effects and may cause an increase in blood sugar levels.
• Soy products: Foods made of soy, such as tofu or tempeh, are good sources of tryptophan. They are rich in protein and provide a range of other nutrients. They too have their negative effects, though.

As you can see, tryptophan can be found in foods, and you can optimise your meal plan accordingly. If you are healthy and young and feel amazing, then your diet can do the trick. However, if you feel that your mood and your energy levels are not getting any better in spite of this, you can add the supplements listed below to your optimised diet.

Pro-serotonin supplements

If you are taking antidepressants, do not combine them with the following supplements under any circumstances as doing so could result in so-called serotonin syndrome! Consult any changes and experiments with your doctor or relevant professionals.

• 5-HTP: 5-hydroxytryptophan (5-HTP) is a tryptophan-derived compound used commonly as a dietary supplement. It is believed to increase serotonin levels in the brain as it readily passes through the blood-brain barrier and represents the easiest way to boost levels of this neurotransmitter organically. 5-HTP is usually obtained from the seeds of the Griffonia simplicifolia tree from West Africa. The seeds of this tree contain rather large amounts of 5-HTP.
  • Protocol: Normal dosage is 50-300 mg per day with individual variations. You can determine your optimal dose by taking 50 mg and then waiting 30-60 min to see if you feel any effects. If not, gradually increase the dose. Contrarily, if you perceive any negative effects, discontinue use immediately. Take the first 50 mg in the afternoon, then add another 50 mg after an hour if you do not feel any effects. If you still feel nothing, take another 50 mg, again after an hour. Continue in this way for several days. Do not exceed the maximum daily dose of 300 mg and observe how your body responds to the substance. You can take 150 mg with lunch, and the remaining 150 mg later in the afternoon. If you do not notice any difference, you can try l-tryptophan.

• L-tryptophan: Individuals who find 5-HTP ineffective may benefit from the slightly more expensive l-tryptophan. L-tryptophan is an essential amino acid that serves as a building block for proteins in the body. It cannot be synthesised in the body, which means we have to get it from food. L-tryptophan serves as the precursor for several important compounds, including serotonin and melatonin.
  • Protocol: The general dosage is 500-2,000 mg per day. Again start with a lower dose and increase as needed. You can start by taking 500 mg in the morning and another 500 mg about 30-60 min before sleep. You can increase the dose up to 3,000 mg per day, which is the maximum. If you do not notice any significant difference, you can try perforated St. John’s wort.

• Perforated St. John’s wort: This herb is my favourite. I used to go to meadows in the foothills to wildcraft this wonderful plant in nature, and I must say that it helped me out of many difficult moments. Perforated St. John’s wort, Hypericum perforatum, has been used for centuries in traditional medicine to alleviate various ailments, including mild to moderate depression. In general, this herb affects the neurotransmitters in our brain - not only serotonin, but also norepinephrine and dopamine. You can take it in an infusion, but taking it in the form of a supplement is more effective thanks to higher absorbability. 
  • Protocol: The general dose is around 300-900 mg per day, and it is taken in the morning. With this herb, it is a good idea to carefully test how it makes you feel throughout the day. You might notice the effects and have a smile from ear to ear, but you might not feel very eager to work the first couple of days. Take 300 mg with lunch, another 300 mg with dinner, and the remaining 300 mg 30-60 min before sleep. The most efficient form is proving to be a tincture with glycerin. 

• SAM-e: SAM-e (S-adenosylmethionine) is a compound found naturally in the body that participates in various biochemical reactions. It is derived from the amino acid methionine and serves as a methyl donor in many metabolic processes. Many excessive alcohol drinkers have low levels of this compound, same as people who take or have taken cocaine. In these cases, SAM-e levels continue to decline with age. If you have tried the other supplements without feeling any significant difference, you can try supplementing SAM-e.
  • Protocol: The dosage is 400-1,600 mg per day, and it should be taken in the first half of the day, with or without food. Again, start with 400 mg at the same time every day and gradually increase the dose according to your needs and the effects you observe.

When to stop

If you notice any undesirable effects, discontinue the use of the supplements and have your thyroid hormones checked, along with a test for pyroluria. Once you have finished any pack of supplements, take a break and give yourself some time to reflect. If you feel good, your serotonin levels may be high enough now, and you do not need to keep taking supplements. However, once the winter season arrives, keep them handy in case the symptoms reappear.

Greetings, Sys! My name is Martina and in this article, we will focus on a substance called spermidine. It is not yet very famous, but definitely deserves our attention! Its specific properties allow it to act on several different levels in the body and make it a gem that should not be missing in your “collection” of supplements. It can help protect your cells against oxidative stress and improve stress resistance, while at the same time it can harmonise hormone levels and kick off a “cleaning process” in your cells, thereby slowing the ageing process. However, there are many more beneficial effects of spermidine on the human body. Let’s have a look at what it can do. 🙂

First, a little introduction…

Spermidine is classified among polyamines, organic substances that our body can produce itself. Together with putrescine and spermine, spermidine forms part of a very strictly regulated polyamine metabolic pathway, derived from the amino acids arginine, ornithine, and methionine (1). To put it very simply, within this pathway, putrescine is converted to spermidine, which is in turn converted to spermine. Spermine and spermidine were discovered in human sperm and first isolated by the Dutch microbiologist van Leeuwenhoek. They are indispensable for reproduction, since they play a crucial role in spermatogenesis, oogenesis, embryogenesis, and, to a large extent, in parturition, lactation, and postnatal development (2). 

How can spermidine help you?

Even though polyamines are structurally small molecules, they are very important substances (3, 4). As they are positively charged, they can bind to negatively charged molecules in the body (DNA, RNA, lipids, and others), thus affecting a broad spectrum of physiological processes in all organisms (5). 

As per spermidine, there exists a whole range of processes that it modulates and affects in a specific way. It promotes tissue regeneration, stabilises DNA and RNA, modulates the activity of many enzymes, including the translation process (protein synthesis). It also shows significant cardioprotective effects (6), increases the metabolic function of mitochondria, and has antiinflammatory properties (3, 5). It prevents ageing of stem cells, thus affecting the overall ageing process (4, 5).

That is not all, however. We have saved the best for last…

One of the most important effects of spermidine is its ability to induce autophagy (7). This is a process of cellular recycling and detoxification that allows cells to dispose of unnecessary or damaged molecules, or repair and reuse them. This basically means a cleaning and restoration process within cells, which keeps them in good shape, rejuvenates them, and extends their life cycle. In this way, spermidine significantly contributes to maintaining the health of cells and tissues, slows down ageing, promotes longevity, and helps reduce the risk of developing degenerative and chronic diseases. One of the mechanisms it uses to stimulate autophagy is the inhibition of activity of several acetyl transferases (7), including the main autophagy inhibitor EP300 (3, 8).

“Spermidine can therefore be viewed as a natural rejuvenating elixir that helps us in the fight against ageing.”

Thanks to its antioxidant effects it can neutralise free radicals that can damage cells and cause inflammation. Thus it helps protect the body against oxidative stress which can lead to the development of inflammatory processes that are associated with various chronic diseases (4). In addition, it is being shown that the antioxidant activity of polyamines is even stronger than that of some antioxidant vitamins (9). 

Last but not least, we must mention its effect on hormonal imbalance and fertility in both men and women. Some studies show that spermidine can affect the production and metabolism of hormones. In women, it can raise the levels of estradiol and progesterone, improve the oestrogen to progesterone ratio, and significantly reduce the symptoms associated with hormonal fluctuation (irritability, mood swings, tiredness) (9). Moreover, spermidine also increases our resistance to stress (1) and has beneficial effects on cortisol levels - a stress hormone whose increased levels can have negative effects on fertility and lead to the onset of a number of pathologies (9). At the same time, its antioxidative effects can help protect eggs (oocytes) against oxidative damage and ageing (10). 

How can you support your spermidine levels?

• First and foremost through diet and the gut microbiome

 In addition to the process of synthesis in which our body produces its own spermidine, we can also get it from food. Certain foods, such as wheat sprouts, natto (fermented soybeans), mature cheeses, shiitake mushrooms, amaranth grain, durian, cauliflower, broccoli, or green tea, contain a lot of it. It turns out that the Mediterranean diet is abundant in spermidine, which might be one of the reasons why it is so beneficial to human health (11).

Just to give you an idea, the average daily spermidine intake from food in European countries is about 10-15 mg. However, spermidine is also produced by the commensal bacteria in our intestines (the gut bacteria that live in harmony with their host), where it can be reabsorbed by the intestinal epithelial cells and distributed by blood to its target site (1, 5, 6). Thus it turns out that the gut microbiome can regulate the concentration of this polyamine in the human body. The synthesis of spermidine in the intestine can be supported by an increased consumption of foods rich in arginine (an essential amino acid from which spermidine is derived) which acts as a prebiotic here (3).

Unfortunately, the levels of polyamines, i.e. spermidine, among others, decrease with age (1). It is evident that a diet rich in spermidine significantly promotes longevity (12), and it is therefore convenient from a certain age (35+) to start focusing on maintaining the levels of this polyamine, ideally from food sources.

• Supplementation, another way of increasing spermidine levels

The good news is that you can also increase your spermidine levels through supplementation. That is why we have selected Spermidine CellImmun® for you. In addition to spermidine extracted from soybeans, it also contains zinc and astaxanthin isolated from algae. This powerful combo will support not only the youthfulness of your cells, but also your immune system. Astaxanthin is a strong antioxidant and, together with spermidine, helps protect your cells against oxidative stress. Since spermidine is a substance that naturally occurs in the body and forms part of our diet, its supplementation is safe. Toxicity and a hypothetical disruption of the cellular homeostasis could occur in the case of “overdose” if we reached supraphysiological concentration (3).

What about dosage?

According to the most recent study (13), supplementing 15 mg of spermidine per day over a period of 5 days did not affect the levels of spermidine or putrescine, but significantly increased plasma spermine levels. These findings suggest that spermidine is converted to spermine which is then found in the bloodstream. We can therefore assume that its metabolite, spermine, is responsible for a number of the health benefits of spermidine - at least partially. Doses exceeding 15 mg/day did not have any effects. For maintaining optimal spermidine levels, it is therefore advisable to take spermidine in smaller doses. 

So, what do you think? Is it worth a try?

I think it most definitely is! Try it with me and share the effects of spermidine on your body with us!

Martina Parisova

Bibliography:

1. Polyamines in aging and disease, DOI: 10.18632/aging.100361
2. Polyamines on the Reproductive Landscape. https://doi.org/10.1210/er.2011-0012
3. Spermidine: a physiological autophagy inducer acting as an anti-aging vitamin in humans? DOI: 10.1080/15548627.2018.1530929 
4. Spermidine in health and disease. DOI: 10.1126/science.aan2788
5. Molecular Basis of the ‘Anti-Aging' Effect of Spermidine and Other Natural Polyamines - A Mini-Review. https://doi.org/10.1159/000356748
6. Cardioprotection and lifespan extension by the natural polyamine spermidine. DOI: 10.1038/nm.4222
7. Induction of autophagy by spermidine promotes longevity. DOI: 10.1038/ncb1975
8. Spermidine induces autophagy by inhibiting the acetyltransferase EP300. DOI: 10.1038/cdd.2014.215 
9. The Regulatory Effect of Biogenic Polyamines Spermine and Spermidine in Men and Women. DOI: 10.4236/ojemd.2019.93004
10. Exploration of the Antioxidant Effect of Spermidine on the Ovary and Screening and Identification of Differentially Expressed Proteins. https://doi.org/10.3390/ijms24065793
11. Dietary polyamines in Mediterranean diet and their health benefits. DOI https://doi.org/10.2147/NDS.S116151
12. Higher spermidine intake is linked to lower mortality: a prospective population-based study. https://doi.org/10.1093/ajcn/nqy102
13. High-Dose Spermidine Supplementation Does Not Increase Spermidine Levels in Blood Plasma and Saliva of Healthy Adults: A Randomized Placebo-Controlled Pharmacokinetic and Metabolomic Study. https://doi.org/10.3390/nu15081852 

Glutathione as a protector of the chronically ill.

Dear Sys. Today I bring you an article that offers a different angle. It is a “supplements and substances under a magnifying glass” sort of look that should help you understand better how they work, what they can assist you with, and which form we at Systers recommend (although we have already come close to this concept on some occasions). For today, we’ll have a look at one of our favourites - glutathione!

Glutathione is an endogenous antioxidant. That means that it is the body’s own molecule, which can be found in every cell of the body, including the mitochondria. In the liver, it participates in the detoxification of many substances that enter our body willy-nilly. In this way, the enzyme protects us from excessive stress. 

What can we expect from glutathione?

• It metabolises foreign substances
• It supports the activity of the liver and kidneys (1, 2)
• It helps the immune system fight infections (3)
• It reduces oxidative stress and chronic inflammation, including allergies (4, 5)
• It protects the intestinal wall and supports brain resistance (6, 7)
• It benefits the activity of the heart and blood vessels (8)
• It slows down ageing in the name of longevity (9)
• It has a positive effect on female hormones and the activity of the thyroid gland (selenium, present in glutathione peroxidase, and a functional metabolism help protect the thyroid from oxidative damage and from the increase of autoantibodies levels; 10)
• It helps to maintain motivation to act (in the brain, mainly in nucleus accumbens, it is associated with the capacity to make an effort to achieve a reward-based task; 11)

If you are young, healthy, full of energy, and your circadian rhythms are optimised (regular sleep, diet, and exercise), everything is alright and external glutathione could turn your beautifully adjusted processes on their head, so to speak.

The problem with this enzyme and its production is that as we grow older, its levels decrease and it can also be weakened by chronic ailments (digestive disorders, autoimmune diseases, weakened liver, hormonal imbalance, increased inflammation and chronic infection, for example the EB virus), excessive consumption of unvaried and processed foods and alcohol, prolonged increased exposure to harmful substances and toxins from the environment, insufficient or low quality sleep, irregular circadian rhythms, and elevated blood sugar levels.

In such cases of long-term oxidative stress, the consumption of glutathione is increased, its reserves are gradually depleted, and it is therefore important to increase its intake.

How to do it?

Glutathione is composed of three amino acids (cysteine, glycine, and glutamate), which is why the first choice is always the right foods. These include quality protein, rocket, broccoli, cauliflower, Savoy cabbage, radishes, kohlrabi, avocado, lentils, spinach, Brazil nuts, or liver. Milk thistle can also be helpful. Radishes, for example, contain sulforaphane that supports both the increase of glutathione levels and the NRF2 detoxification pathway. What an exciting substance! The precursor of glutathione is N-acetylcysteine, which also helps with headaches as well as before and after alcohol consumption (that’s why NAC and glutathione are kind of our anti-stress toys).

Another option is to activate this detox pathway by regular cold exposure.

Last but not least, you can supplement glutathione. However, it is very important to choose the right form whose digestion won’t begin in the stomach or the intestines and which won’t then be used for something else. Supplementing an inappropriate form might either simply not have any positive effect (remember the expensive poo?), or it could even make matters worse. Suitable bioavailable forms include infusion, inhalation, S-acetyl glutathione, and liposomal glutathione. We recommend the 20x more bioavailable Liposomal glutathione from NaturLabs that brings our Systers’ bodies one step closer to a happy longevity.

Are you in it with us? ????

With chronic enthusiasm and love,

Kristie

Bibliography:

[1] https://www.sciencedirect.com/science/article/abs/pii/S0098299708000629

[2] https://www.karger.com/Article/Abstract/186957

[3] https://doi.org/10.1128/IAI.73.3.1886-1889.2005

[4] https://www.tandfonline.com/doi/abs/10.1080/10715769900300851

[5] https://www.sciencedirect.com/science/article/pii/S1567576914002446?via%3Dihub

[6] https://www.pnas.org/doi/pdf/10.1073/pnas.87.5.1715

[7] https://www.sciencedirect.com/science/article/pii/S030100829900060X?via%3Dihub

[8] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0004871

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2756154/

[10] https://www.sciencedirect.com/science/article/abs/pii/S0009912012006571

[11] https://www.biorxiv.org/content/10.1101/2022.02.14.480343v1

Autumn and winter are seasons when we are surrounded not only by fluttering leaves, but also by torrents of stress produced by imminent deadlines or the preparations of a “peaceful” Christmas.

In my previous article I shared a few tips for helping the “front line” of our immune defence for a more effective battle against enemy bacteria or viruses. Personally, I trust my body a lot, but I still prefer to have something up my sleeve in case the front line of my defence fails. In this article I offer you a short overview of supporting supplements worth having at home, just in case you or your neighbour “are coming down with something”.

“I’m coming down with something.” A sentence that has probably confused many foreigners. This idiomatic expression is used frequently, however. Among the symptoms of “coming down with something” is headache, sore throat, lethargy, and tiredness. In general, activities that usually do not require a lot of energy suddenly feel a lot more challenging, even draining. Our body is sending us a signal: “I request your attention, something is wrong.”

What can you expect from this article?

1. Inspiration for creating your own mini army of supplements for autumn and winter.
2. Systers’ tips on supplements that we take ourselves.

Curcumin

Curcumin, a polyphenol contained in turmeric, can help maintain proper functioning of the immune system. Its probiotic properties and ability to lower cortisol levels (for example, as a consequence of chronic stress or Christmas shopping at the last minute) contribute to the body’s ability to produce optimal immune response.

Curcumin has antibacterial, antiviral, and antifungal effects in the human body (1). And that can prove useful in flu season.

Systers tip: Liposomal Curcumin 3Complex

How will it support you?

• [curcumin + dimethoxycurcumin + bisdimethoxycurcumin ] = A triple power of three curcuminoids from a turmeric extract
• [ LipoCellTech™ liposomal patented blend ] = It will ensure that the active substances will not pass through your digestive tract unused, but up to 95% of them will be effectively absorbed directly by the cells.
  
  If you would like to include this complex in your immune kit, take a look here

Shiitake

Functional mushrooms have been getting more and more attention lately and I hope that they will soon be part of every household. If you don’t know where to start, I can recommend a tincture with the adaptogenic shiitake, for example.

How will it support you?

Studies show that a regular use of shiitake mushrooms has positive effects on the immune system. Among other things, shiitake improves cell proliferation (= the growing number of cells as needed) and increases the production of sIgA (= supports the function of mucosal immunity) (2).

Systers tip: KÄÄPÄ Mushrooms - Organic Shiitake, tincture

Careful. When choosing adaptogenic mushrooms, it is important to pay attention to the quality. The Systers team has explored the market and in the end we have chosen shiitake from KÄÄPÄ Mushrooms for our e-shop. Why? Because their products are:

• Made with the fruiting bodies of the mushrooms, not the mycelium.
• Produced using the special double extraction method.
• Concentrated and easy to digest.
• Made with mushrooms grown in sustainably farmed forests of Lapland.

This tincture fits in your handbag, backpack or pocket, and you can use it in any way you want - in your coffee, porridge, or just pop a few drops directly in your mouth.

You can learn more about shiitake here

Plant-based Immune Support

How will it support you?

• [ Niacin and vitamin C ]

You will appreciate their help especially if you need to reduce tiredness and fatigue.

• [ Oyster mushroom and maitake extracts ]

You will treat your body to some beneficial extracts, such as that of oyster mushroom or maitake.

• [ Elderberry and zinc ]

A boost in the form of antioxidants and a support for your immune system + help with reducing inflammation in the body. 

If you would like to include this complex in your immune kit, have a look here. 

Vitamin C

Regular supplementation of vitamin C will help you reduce the duration of the common cold, rather than prevent it. According to an extensive analysis, it reduces the duration by 8% in adults and 14% in children (3).

When weakened (periods of illness and infection), the body draws on its reserves of vitamin C a lot more and faster. If you have caught a cold, increase your daily dose of vitamin C.

Inspiration for the daily dose:

• 1,000 mg every hour for the first 6 hours.
• Then 1,000 mg 3 times per day. Continue as long as the body requires it (5).

Systers tip: Liposomal Vitamin C

The same as curcumin, this vitamin C is also in liposomal form, produced using the patented LipoCellTech™ technology. I think this is worth mentioning since it means up to 20 times higher absorption than its competitors. 

• Have a look here if you consider including vitamin C in your army of supplements.

Spirulina

How will it support you?

Spirulina inhibits, lowers the activity of mastocytes (tissue cells located in close proximity of the mucosa of the respiratory tract). Its effects are supported by the content of vitamin C, magnesium, iron, and vitamin B6. It promotes recuperation and regeneration (4).

Inspiration for the daily dose: If you feel under the weather and have a blocked nose, try treating yourself to up to 2 g spirulina.

Systers tip: Vitalvibe - Crunchy Spirulina, organic

Woohoo, I simply love this spirulina. It comes from the ecological Indian community of Auroville and the production process is carefully controlled in order to ensure the preservation of the maximum of nutrients. The best part is its form. A simple supplement has been transformed into a crunchy treat, and so you can sprinkle it on top of your morning porridge, grilled vegetables at lunch, or New Year’s finger food.

If you are intrigued by this green delicacy, have a look here.

Bonus Systers tip: If you wish to smuggle some adaptogenic boost into the cup of your mum, friend, or gynaecologist, for all I care, you can give them adaptogenic coffee as a gift.

London Nootropics - Adaptogenic Coffee - ZEN

How will it support you (or them)?

First, it will make you smile because the box the coffee comes in is simply beautiful. Inside, you will find a special coffee blend enriched with adaptogens. In the case of ZEN coffee, there is high quality KSM-66 ashwagandha, along with water-soluble CBD.

(I understand that not everybody knows what adaptogens are and what to imagine when they hear adaptogenic coffee. Here you can find Verča’s animated video (in Czech) in which she explains what adaptogens are and why we love London Nootropics adaptogenic coffee so much.)

Bibliography:

1. Hewlings, S. & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland) 6 (10): 92.
2. Dai, X. et al. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition 34 (6): 478-487. 
3. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 31 (1): CD000980.
4. Nourollahian, M., Rasoulian, B., Gafari, A., Anoushiravani, M., Jabari, F., & Bakhshaee, M. (2020). Clinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitis. Acta Otorhinolaryngologica Italica, 40(3), 224-229. doi:10.14639/0392-100x-n0139
5. Arina, T., Sovijärvi, O. and Land, S. (2020) Biohacker's Flu Guide. Helsinki.

 What you will learn in this article:

• What role mucosa plays in your immunity.
• How you can support your immunity (right now).
• What is the link between sleepies (rheum from the eyes) and your immune system.
• What to serve yourself on your autumn plate to support the immune system.

Immunity

There is no doubt that your body wages many wars on a daily basis in which it protects you against various invasions of bacteria, viruses, yeast, or parasites. One piece of evidence is rheum from the eyes, for example (how? you will read your way to the answer later).

Immune cells as well as friendly microorganisms heroically fight such unwelcome guests. Armies of lactobacilli, bifidobacteria, and some friendly serotypes of E. coli are at your disposal!

If you like to engage your imagination, you can picture your immune system as 3 defence lines.

• First line - skin and mucous membranes.
• Second line - innate immunity.
• Third line - adaptive (acquired) immunity.

As foreshadowed by the title of this article, I will focus only on the first defence line, mainly on mucous membranes.

The role of mucosas, microbiome, and immunity

From the point of view of distribution of protective immune cells and production of immunoglobulins (antibodies), the mucosal immune system is by far the largest constituent of the entire immune system. Personally, I think that calling the mucosal immune system the “front line” of our immunity is completely justified. For example: Has somebody sneezed on you? It is possible that at this very moment, there is a bug travelling to you in a microdrop. But don’t worry. In the front line of defence preventing it from entering your body is precisely the skin and mucosas. 

And what constitutes the mucosal system? Mucosas cover and protect for example the oral cavity, nasal cavity, or the intestines. Additionally, every one of us is the proud owner of vaginal and the mucosal lining of the eye.

The skin as well as all the mucous membranes are inhabited by microbiomes, and each has its own, unique one. These microbiomes communicate with one another, murmuring about what is going on. “Attention, I report that there are some suspicious visitors in the nasal cavity, send reinforcements, please.”

The following section is intended as a small signpost that will tell you in which direction you can turn your attention if you wish to strengthen the defence in the front line of your immune system.

1. Nasal mucosa and nasal microbiome

Imagine I didn’t mention the nasal microbiome in at least one article! We have already talked about the vaginal microbiome, oral microbiome, and dermal microbiome, and the nasal microbiome definitely deserves to be mentioned as well.

What role does the nasal microbiome play in the functioning of your immunity?
The nose is an important part of the mucosal immunity (1). The nasal microbiome has a nose for unwelcome bacteria (sorry, this pun was irresistible) and is very often helpful in preventing some types of infections. Studies have shown that it contains certain kinds of microbiota good at fighting infections (2).

Breathing:
By breathing through your nose, you help to oxygenate your nasal microbiome, thus making life more pleasant for its inhabitants. A happy, properly oxygenated nasal microbiome can function better and more effectively as a nose “filter” of potential intruders that could attack you and make you sick. 

I appreciate that breathing through the nose is challenging for some people. The reason for this can be a deviated septum, for instance. However, the best way to expand the cavity is precisely by breathing through the nose. Thanks to their plasticity, cavities can be shaped, to a certain extent. This will obviously not happen overnight. As with everything, here too any possible improvement will show after some time.

2. The conjunctiva - the mucosa of the eye

What role does the eye mucosa play in the functioning of your immunity?

One of the tangible proofs that your body defends you from undesirable bacterial marauders is right before your eyes. Sleepies (or rheum). Sleepies are partly the residues of the nightly “combat” - the fight between your organism and foreign bodies that attempt to enter your body. They are typically a combination of dead cells of the eye mucosa, crystals formed by the evaporation of tears, dead bacteria, pollen, and dust.

The eyes are said to be the window to the soul. Besides that, they are also a gateway. A gateway into your body through which a number of bacteria and viruses can attack you. And it is often ourselves who bring the bugs there. One small Australian study found that, on average, the observed individuals touched their face 23 times in one hour (3), while some other studies report much higher numbers (4). A harmless rubbing of the eyes of a scratch on the nose is one of the ways in which you can inadvertently weaken your body, bringing it bacteria and viruses that your immunity then has to deal with. It is no coincidence that people who work with dangerous substances are equipped with safety goggles. These help them reduce the risk of contact with bacteria and viruses. 

3. Intestinal mucosa and gut microbiome

What role does the gut microbiome play in the functioning of your immunity?

A mucosal barrier is found in the intestines as well, and its inhabitant is none other than the gut microbiome. The gut microbiome is constantly in contact with all the other microbiomes of our body. Its health and functionality has therefore a significant impact on the microbiomes that inhabit other mucosas and on their ability to protect us against unwelcome visitors. If our goal is an overall support of the immune system, then supporting the health of our gut microbiome and the quality of the intestinal mucosa is in our own interest.

Support the health of your gut microbiome

• Quality foods rich in probiotics - fermented foods.

The benefits of fermented foods were known to our ancestors and nowadays a number of scientific studies prove their positive effect on our body. It was shown that a diet rich in fermented foods increases the diversity of the gut microbiome and improves the function of the immune system (5).

What should the daily dose be?

If you are like me and immediately asked yourself what daily dose would lead to the maximisation of benefits, I offer you the answer right away.

Experiment and start gradually. If you would like to know specific data, I can serve you a 2021 Stanford study which came up with the number 6. A daily portion of six servings of fermented foods brought great results in increasing microbiota diversity and decreasing inflammation (5).

So is 6 the magical number we are looking for? No, it’s not. For some individuals, incorporating this dose of fermented foods from one day to the next could be a huge shock for their microbiome. Start slowly, please. This goes especially for people struggling with intestinal ailments (such as SIBO - bacterial overgrowth) or are fighting a yeast infection.

The following section brings you a small portion of inspiration in which foods rich in probiotics can help you support your gut microbiome.

• Fermented cabbage (sauerkraut)

The best is homemade, of course. If you have to buy it in a shop, however, there are a few things to keep in mind:

Reach for refrigerated cabbage that was not heat treated. Simply avoid cabbage that is sterilised or pasteurised.

Have a look at the ingredients. Honest sauerkraut is a true minimalist and it only needs cabbage and salt for its sour happiness. Caraway and mustard seeds are also OK. And that’s enough. If there is vinagre, sodium benzoate, sodium hydrogen sulphate, or another preservative, this is a hint that the cabbage you are holding in your hand may have been pasteurised.

• Kombucha

Kombucha is alive! And so, similarly as with sauerkraut, choose refrigerated kombucha. This drink is traditionally made from green or black tea, so one of these teas must be on the ingredients list. If it says made with tea flavouring, extract, or essence instead, perhaps you should put the bottle back and keep browsing. As for sugar, it is added to kombucha as food for friendly bacteria. But even though its presence is necessary, it should not dominate the list of ingredients. Opt for kombucha with less that 10g sugar / portion.

• Plain yoghurt with live cultures

How can you tell the quality of yoghurt? Take a look at the label before placing it in your basket. Choose yoghurt that contains live active cultures such as the probiotic strains of Bifidobacteria and Lactobacillus.

In conclusion

Right. So these are three fields in which small and big battles are fought day and night. In autumn and the coming winter, the question of immunity is especially topical. In our everyday activities, we make mini-decisions through which we can (inadvertently) make our body’s immune fight more difficult, but also easier.

Is the flu wreaking havoc around you? For starters, you can remember a small mnemonic: Nose, eyes, gut.

• Breathe through the nose.
• Minimise touching the area around your eyes.
• Pamper your gut microbiome. 

Bibliography:

1. Kiyono, H., & Fukuyama, S. (2004). Nalt- versus peyer's-patch-mediated mucosal immunity. Nature Reviews Immunology, 4(9), 699-710. doi:10.1038/nri1439
2. Belkaid, Y., & Hand, T. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141. doi:10.1016/j.cell.2014.03.011
3. Kwok, Y. L., Gralton, J., & McLaws, M. (2015). Face touching: A frequent habit that has implications for hand hygiene. American Journal of Infection Control, 43(2), 112-114. doi:10.1016/j.ajic.2014.10.015
4. Belkaid, Y., & Hand, T. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141. doi:10.1016/j.cell.2014.03.011
5. Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., . . . Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16). doi:10.1016/j.cell.2021.06.019

What is mushroom coffee?

Mushroom coffee is a mix of coffee and extracts of medicinal mushrooms, such as Cordyceps or Lion’s mane (Hericium erinaceus), and other adaptogens that work synergistically. I believe that most of you, who read articles on our blog, know what adaptogens are (1).

There is an absolutely fantastic book on adaptogens written by the founder of Anima Mundi, Adriana Ayales. You can find it in English here. 

Adaptogens?

If you have somehow missed the information, don’t worry. I will explain it simply: Adaptogenic plants, mushrooms, and even legumes contain substances that can literally adapt to your internal environment (2). In every moment, they provide us exactly what we need. 

This means that adaptogenic coffee blends can help us reduce stress, while also minimising the negative effects of coffee and enhancing the positive ones (3). However, even here the universal principle that states that the difference between medicine and poison is in the dose is applicable. So no, you cannot drink 10 coffees in a day and expect no undesirable effects. You can overdose even with such a beneficial drink. There will be a notable difference, however, if I drink my optimal dose of “normal” coffee or treat myself to adaptogenic mushroom coffee. Put simply, mushroom coffee does not cause the typical jitters and fluctuations in energy levels associated with coffee drinking, as its effects are more stable and spread over time. There will be neither such a dramatic rise nor slump in energy.

There is currently no formula capable of providing a synthetic substitute for this phenomenon. 

Adaptogenic plants include Rhodiola rosea or ginseng, for instance. Mushrooms that count as adaptogens as, for example, chaga, lion’s mane, or Cordyceps. Mucuna pruriens - velvet beans - is a representative of legumes among adaptogens. We will dedicate more space and time to adaptogens in our next articles and videos. They certainly deserve special attention and in-depth coverage.

Medicinal mushrooms

Medicinal mushrooms have been gaining popularity over the last couple of years, and it is logical - they belong to the group of adaptogens, which help us reduce stress in today’s rushed world. They literally adapt to our internal environment and help our body to better manage stress of all kinds - physical, mental, and emotional (4).

At Systers we took our time to find a company that we believe meets our high standards of moral values and philosophy of production. It is London Nootropics, gentlemen from London. Their microground coffee blend contains 6% freshly ground coffee, while the rest is made up of dried instant coffee powder and is tested for heavy metals, toxins, and mould.

However, the production process is not as simple as you might think. It is not a question of happening upon chaga growing on a birch on your forest walk - assuming you are lucky enough to find one - drying the mushroom and then consuming it or dropping it in alcohol.

Mushrooms’ cellular structure differs from that of plants. The main building blocks of plant cell walls are the easily digestible cellulose. That means we can obtain nutrients from plants easily. Mushrooms, on the other hand, have chitin cell walls that our body cannot break down and absorb easily. If you wish to draw the benefits of medicinal mushrooms, the beneficial substances contained in them must be extracted. What does such a process look like?

These London gentlemen use an 8:1 fruiting body dual-extract of lion’s mane with 21.1%* beta-glucans and a pure 10:1 fruiting body dual-extract of Cordyceps with 0.379%* cordycepin and 25.4%* beta-glucans. It is important to ensure that lion’s mane and Cordyceps contain a high amount of beneficial active compounds, which are beta-glucans, hericenones, hericerins, erinacines and cordycepin. All ingredients are of course organic.

I really like the combinations these guys came up with. They have three main players:

• MOJO: Premium coffee, Cordyceps mushroom extract, Siberian ginseng extract

• FLOW: Premium coffee, lion’s mane mushroom extract, Rhodiola rosea extract

• ZEN: Premium coffee, ashwagandha root extract (KSM 66 - the best one in the market, here you can find it separately on our e-shop), broad spectrum water-soluble CBD (0% THC)

I would recommend drinking MOJO from autumn to spring, as it contains Cordyceps. Traditional Chinese medicine teaches us that this mushroom should be used preferably in winter months. My favourite variety is FLOW because it contains lion’s mane, an utterly fantastic mushroom that increases the neuroplasticity of the brain, improves focus and has so many benefits in general, that I will dedicate at least one entire animated video to it. It also contains my favourite adaptogenic herb with nootropic effects, Rhodiola rosea (5). An absolutely ideal combination! One cup of this coffee is enough for you to create all day long, like a unicorn.

Nootropics

What does it mean when some plant or mushroom has nootropic effects? What are nootropics? You will hear a lot more about these substances because they are becoming increasingly popular, mainly the natural ones, such as coffee, Rhodiola rosea, or Brahmi. It is really true, caffeine is considered the most popular nootropic in the world. First let’s take a look at what nootropics are.

Nootropics are compounds that have the capacity to improve cognitive functions, focus, memory and mental clarity, while also protecting our brain during their work. Isn’t it brilliant? Sometimes they are called smart drugs, but not all smart drugs are nootropics (more about it in a different article) (6, 7).

Why mushroom coffee?

There are several reasons why adaptogens, such as medicinal mushrooms, and coffee are a perfect pairing. The first reason is that adaptogenic coffee provides all the benefits of regular coffee while minimising any undesirable side-effects. Caffeine is a nootropic, it increases our alertness and attention by blocking adenosine receptors (that cause sleepiness). On the other hand, it can also increase our cortisol levels (our stress hormone), resulting in nervousness or anxiety, especially in persons whose nervous system is overloaded due to everyday stress and who need to reduce the amount of stimulants. Adaptogens may help regulate our cortisol levels, allowing us to enjoy our coffee, get the benefits of caffeine, and also minimise stress (8)!

In all honesty, we live in a hectic world. I meet ever more people whose nervous system is overstimulated. There are even people among them, who work with passion and feel completely fulfilled, live a healthy life, even meditate.???? This is often not enough, though, and such overload can result in burnout. To have more energy, we don’t necessarily need to stimulate our nervous system incessantly. On the contrary, balance is the path to success. 

Another reason is that caffeine is absorbed quickly and we can feel its benefits within 15 minutes of consumption, but it can also lead to undesirable effects described above, such as jitters. 

When you have a meeting and your partner keeps shaking their leg, tapping their foot, or keeps fidgeting, you might not trust the person very much. There is a reason for that. Their nervous system is probably overstimulated or overloaded, they are therefore nervous, lack inner peace, and so their capacity for rational thinking is decreased. No wonder we tend to trust people who exude inner peace more than people who appear fidgety.

Adaptogens, such as medicinal mushrooms, can offer us stable energy levels without such undesirable side-effects. Cordyceps, for example, is known for its ability to boost our ATP, the energy molecule, which makes it the ideal pick-me-up before athletic performance or when we feel tired. We use Cordyceps on our winter expeditions, we serve it to the participants before breathing techniques because oxygen then travels to cells more efficiently (9). As I mentioned before, however, this mushroom should ideally be consumed from autumn to spring. I recommend taking a break in the summer. 

What does mushroom coffee do?

Mushroom coffee provides a healthier alternative to regular coffee, is just as delicious with a slightly earthier taste. It can help reduce stress and boost your immune system. Medicinal mushrooms are also anti-inflammatory and contain a high amount of antioxidants.

Antioxidants are elements we need to neutralise the free radicals in our bodies, they protect us from cell damage. And that’s not all! They boost our overall health and also contribute to prevention of heart disease and cancer (10). Medicinal mushrooms have been used in traditional Chinese medicine in Japanese and Chinese cultures for centuries. It is no wonder that they are so popular today. I am looking forward to presenting to you our mushroom academy that our Systers team are preparing. You can follow us on our YouTube channel.

Does mushroom coffee contain caffeine?

Yes, mushroom coffee contains caffeine, which is a nootropic in itself, and that allows us to get the benefits of regular coffee, such as increased alertness and attention, while also minimising the side-effects, such as jitters and anxiety.

Overall, you may find out that you consume less coffee and less caffeine, as adaptogenic coffee can provide stable levels of energy and focus throughout the day, and you are less likely to experience that unpleasant sensation when the caffeine is running out and we crash.

We still recommend watching your caffeine intake if you know you are sensitive to its effects. It is a good idea to have a DNA caffeine sensitivity test to know whether you can metabolise caffeine quickly or, on the contrary, if you belong to the group of people who take longer to metabolise it. Caffeine is reported to have a half-life of 3-8 hours which means that half of the consumed amount is still in your bloodstream hours after consumption. This can of course affect your sleep. Coffee drinking is therefore not recommended after 2 p.m. This depends on what time you go to bed and how fast you metabolise caffeine, though. If you want caffeine to stay longer in your body, you can combine your coffee with grapefruit juice.

Bibliography:

Mushroom coffee

Adaptogens book

[1] https://londonnootropics.com/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

[4] https://www.sciencedirect.com/science/article/abs/pii/S1756464618302998

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021479/

[7] https://www.sciencedirect.com/topics/neuroscience/nootropic

[8] https://scholar.google.cz/scholar?q=caffeine+and+medicinal+mushrooms+studies&hl=cs&as_sdt=0&as_vis=1&oi=scholart

[9] The Health Benefits of Medicinal Mushrooms - book

[10] https://pubs.acs.org/doi/abs/10.1021/jf0201273

7 minutes of reading

Welcome to the second part of a series of articles focused on weight optimisation. In the first article I shared a few basic steps and questions. If there are aimless dieting intentions lurking around in your mind, please, have a look there first.

Often it is us, women, who cultivate dieting intentions in our own heads. However, sometimes these are planted there by paid commercials. With the summer at our doorstep, the weight loss industry has certainly (and traditionally) come up with a new product, one that “finally works”, burning all excess fat for us. But how? And where does the burned fat go, anyway? I invite you to read this article which will help you understand the process of fat burning better. You will therefore be better equipped to see through the empty marketing slogans luring you with diets or dietetic supplements. The second part of the article is dedicated to a cold protocol describing how YOU yourself can boost fat burning.

Our body burns calories is a complex and very clever process influenced by many factors. And since you are reading an article on a biohacking blog, guess what? We can influence a number of these factors ourselves, thus increasing the amount of adipose tissue we burn in reaction to exercise or diet. Let’s have a look at how the process of fat burning happens in the body and how you - if that is your goal - can assist your body.

The basics are the basis

Before we talk about how you can support your body in the process of burning fat, go over the following points, please. Consider this a basis that you should master (within reason, of course) so that your body can be ready for the changes you have in store for it.

• Sufficient and, above all, quality sleep (1)
• Sufficient time spent in daylight and in nature
• Sufficient intake of essential fatty acids
• The source can be on your plate or in dietary supplements
• How much? >1,000mg EPA/day (to boost your metabolism and fat burning)

• Happy gut microbiome
• Optimal thyroid function
• Selenium, for example, plays an important role here (2) (at Systers, we ensure our daily intake of this essential trace element by munching on two Brazil nuts, which are loaded with selenium! ☺)

• Optimal iodine levels
• Self-love - it also plays a (rather important) role

How does the body burn fat?

As a sort of introduction, let’s clarify what we mean when we say body fat. Fat itself is glycerol with three fatty acid tails. Delving into the depths of biochemistry or medicine is not the purpose of this article, however (nor am I qualified for it). For the sake of simplicity then, instead of glycerol and fatty acids I will just use the word fat.

1. Lipolysis
2. Fat oxidation

1. Lipolysis

In the body fat is stored in adipose tissue, and in order to be used and burned, certain processes must take place first. One of these is lipolysis which means that the fat must leave the fat cells and start moving (3). And how can it be liberated from its cell prison? It is a complicated process, so we will simplify it a lot here. In order to start moving, the fat has to free itself of the fatty acids which bind to glycerol in the fat cells. The freed fatty acids can then leave the fat cells and enter our bloodstream. Thus mobilised fat becomes more accessible for the body to burn.

2. Fat oxidation (= fat burning)

The fact that the fatty acids left the fat cells does not mean we are rid of the fat, however. Now our body has to burn (oxidise) them effectively because if it doesn’t, the mobilised fat can “change its mind” and “settle down” again. In order for the fatty acids to be oxidised, they must be transported into cells, into their mitochondrias. These are capable of “burning” them and transforming them into energy. Hallelujah! 

And who takes part in controlling these important processes (of lipolysis and fat oxidation)? Ladies and gentlemen (if you too are reading), please welcome to the stage our nervous system. And may the spotlight shine on neurons. These innervate the adipose tissue with their axons. Neurons are capable of releasing certain substances into the fat which kickstart the process of burning fat, making it more efficient. One of these magical substances is a hormone we have already mentioned several times here on our blog. It is adrenaline (also known as epinephrine). It is because in the process of fat oxidation (“burning”), adrenaline greatly assists mitochondrias which “burn” and transform fatty acids into energy.

(Careful, this is only the adrenaline released by the neurons connected to fat. It does not concern the adrenaline present in the body from a different source.)

How can we influence fat burning?

Woohoo, here comes the part where I reveal that you can also help your mitochondrias a little with fat burning. How? By focusing on your nervous system and the ways to influence it. Let’s have a look at the tools we can use to stimulate the neurons linked to fat so that they would produce adrenaline.

Cold & shivering

One of the ways in which you can purposely influence your nervous system is cold. You can dive into the effects of cold therapy on our nervous system right now with Verča in this short article, or you can wait for her ebook to be published. Together, we will focus on cold only in relation to fat burning. 

Fat cells, quiver!

Have you ever shivered with cold? I suppose you have. People often find it unpleasant and associate chattering teeth with a very acute feeling of discomfort. However, such shivering and chattering launches quite an interesting series of processes. It is also one of the ways in which we can intentionally stimulate the neurons that innervate fat. This is because we give them a signal to produce adrenaline, thus increasing the process of fat burning.

How?

The shivering and related micro-movements of the body are key. These micro-movements stimulate our muscles to produce succinate.

Succinate → a molecule that increases the thermogenesis of brown fat.

Brown fat?

Brown fat helps us produce heat. One of the differences between brown and white fat is that brown fat contains quite a lot more mitochondrias (remember, I mentioned them as helpers with the final “burning” of fat). In addition to brown and white fat, we also have beige fat which, similarly to white fat stores energy, but at the same time similarly to brown fat can burn it and generate heat as well. There are fewer mitochondrias in beige fat, though, and so it is less effective in burning. 

Another interesting fact is that the succinate molecule is capable of transforming beige fat to brown fat. That is exactly what we want if our goal is better fat burning!

Thermogenesis?

Thermogenesis is the production of heat in the body through accelerated metabolic processes which can help burn fat faster. Keep thermogenesis in mind because it will help you understand the slogans of the weight loss industry better. This is because the products promising magical fat burning quite often work with thermogenesis. 

PS: If you are practising cold therapy in order to boost fat burning, do not escape shivering as it is precisely shivering which causes the aforementioned reactions.

Protocol: Cold shivering for fat burning

If you turn your water tap all the way to the right in order to boost fat burning, the following protocol may serve as an inspiration (4).

1. Immerse yourself in cold water up to your shoulders. Wait until you start shivering and enjoy it for 1-2 minutes.
2. Step out of your cold bath. Resist the calling of a towel and continue shivering on dry land. Again for 1-2 minutes. Remember - don’t fight the shivering, it is fulfilling its purpose. 
3. When the shivering starts to subside, it is time to immerse yourself in the cold water once again. Just like in step 1, wait until the start of shivering and then dance with it for 1-2 minutes.
4. Step out and repeat step 2.

Listen to your body and do 2-5 sets, 1-3 times a week. One set is step 1+2 (1-2 minutes of shivering in water, 1-2 minutes shivering out of water). Take a break after 2-3 months to prevent cold adaptation, which could liberate you from cold shivering and its slimming effects.

You’re a woman, just like me, I’m cold, yet beautiful I wish to be.

Careful about this sort of thoughts:

Cool. I’ve just read another recipe for fat burning. It makes sense, so I will dive in completely. That is the only way I can get 100% results…isn’t it? Unusual signs of fatigue and discomfort in the body are probably just signs of weakness. And so I’ll dive into ice cold water. We’re shivering our way into our swimsuits…

Slow down and tune in, cyclical woman. Before implementing this protocol, please read the basic principles of cold therapy HERE, and consider the potential risks related to cold HERE.

There exist different reasons why we women busy ourselves with our body weight. Just as there are different ways we choose to achieve the desired weight. Regardless of your reasons and methods of weight loss (if you have any), respect your appetite and the signals of your body, please. Do not disregard what or how you feel. Ask yourself why changing your weight is important for you. Build strong foundations on such pillars as quality sleep or stress management. Sleep-deprived and stressed out, you are an easy prey for the weight loss industry. Optimise your weight mindfully and, if cold is a part of it, shiver and quiver in harmony with your cycle. ♥

PS: Take this as an experiment and document your journey using a cold protocol. You can download one right now HERE (czech only)!

Products mentioned in the article:

• Essential fatty acids
• Gut microbiome optimisation 

READ: How to Optimise Your Weight Sustainably vol. 1

Bibliography:

1. Nedeltcheva, A., Kilkus, J., Imperial, J., Schoeller, D. and Penev, P., 2010. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine, 153(7), p.435.
2. Triggiani, V., Tafaro, E., Giagulli, V., Sabba, C., Resta, F., Licchelli, B. and Guastamacchia, E., 2009. Role of Iodine, Selenium and Other Micronutrients in Thyroid Function and Disorders. Endocrine, Metabolic & Immune Disorders - Drug Targets, 9(3), pp.277-294.
3. Bartness, T., Liu, Y., Shrestha, Y. and Ryu, V., 2014. Neural innervation of white adipose tissue and the control of lipolysis. Frontiers in Neuroendocrinology, 35(4), pp.473-493.
4. PLUNGE | A Revolutionary Cold Plunge Ice Bath. 2022. Cold Plunge Protocols. [online] Available at: <https://thecoldplunge.com/en-gb/pages/protocols> [Accessed 1 June 2022].
5. Huberman, A., 2022. How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21. [video] Available at: <https://www.youtube.com/watch?v=GqPGXG5TlZw&t=2102s> [Accessed 1 June 2022].

3 minutes of reading

How to lose weight? How to burn fat fast? The best diet for losing fat? Such questions are very popular (not only) among women, especially with the coming summer and swimsuit season. One of the most common mistakes on your way to the body of your dreams is a random decision and dubious motivation. That is why I would like to contribute a biohacker’s approach to this topic as well. Consider this article a sort of an introduction which will allow you to view slimming a little differently and on which we will build further. 

By a biohacker’s approach I refer to a conscious and attentive observation of your body’s reactions and, based on these, the subsequent systematic choice of next steps. We will also mix in a little bit of female tenderness here. So let’s begin!

PS: This time, I recommend keeping a piece of paper or your biohacker’s journal handy.

I want to optimise my weight. How should I begin?

1. Pause and think. Why is changing your weight important to you?

With what purpose do you wish to start? Are you thinking about a diet because a friend mentioned one? Has there been an emotional trigger in your life? Your favourite trousers don’t fit? Has the number on the scale changed? You looked at the calendar and the date screamed swimsuit season?! Or is the reason a recent talk with a doctor who has recommended losing weight?

Why should you begin this way?

Identifying the reason that made you consider losing weight may show you the truth which you are trying not to see and which may have nothing to do with the number on the scale. At the same time, this small reflection will give you the opportunity to slow down and think about how you want to approach this journey. Last but not least, it may serve as a prevention of chaotically buying various nutritional drinks which are supposed to substitute balanced meals, or diving into extreme diets. Plop.

1. The right timing

If you have decided to optimise your weight, carefully consider the timing. What life stage are you currently at? Can you afford to direct a portion of your energy into this area, or do you know beforehand that your responsibilities (family or work related) will not allow it?

Why is timing so important?

You may realise that the way in which you have operated until now is no longer functional. You might have to change your automatic behaviour (eg. grabbing a croissant for breakfast) for new behaviour (eg. making  time for a balanced breakfast). A careful consideration of your situation may not only make your journey easier, but also increase your chances of success. Try to prevent and avoid feelings of frustration due to failure. Adopting new habits is in itself quite challenging for our brain, so let’s try to make it easier, as much as possible. ☺

1. Explore and accept how your body deals with discomfort.

This could be a great opportunity to get to know yourself better.

1. Be realistic

Our surroundings, the media, or even just our head may feed us notions that are not very helpful. One of them is the idea that we should look a certain way or weigh this or that much, and that once we achieve this goal, the result will be magically fixed, will never change, and we will live happily ever after. Aehm.

The female body is dynamic. Thank god.

Let’s not forget such factors as our physiology, water retention, the different stages of the menstrual cycle, or the menopause. Here we are circling back to our individuality, yet again. Find your strength in it! ♥

1. See and create connections

Quite frequently, when the slimming does not go according to plan or the results are not noticeable enough for us, we blame ourselves. We blame ourselves for lack of strong will or insufficient motivation. This is the perfect opportunity for applying  a biohacker’s approach.

Slow down, please. Think and figure out what works for you and what doesn’t. Collect your own data and use it to plan your next steps. You will see - it’s fun!

“If you want success, the foremost thing is to ensure you are not the obstacle to it.”

Sadhguru

PS: Please, be gentle with yourself, woman. Do not compare yourself to those around you; each one of us has a different path. ♥

READ: Weight Optimisation vol. 2 - Fat Burning or Fat Cells, Quiver! 

Yes, there are! They are called neurotropic vitamins.

What are vitamins?

Vitamins are a group of organic compounds necessary for normal physiological processes. They are not produced endogenously, so they must be isolated from food in small amounts. People need a sufficient amount of 13 vitamins in total: four fat-soluble vitamins (A,D, E, K) and nine water-soluble vitamins that include vitamin C and eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12 (1). Some of these are also neurotropic vitamins with nootropic effects.

What are neurotropic vitamins?

Neurotropic vitamins are capable of improving brain functions and protect neurons from damage. We can say that they have nootropic effects. There are different substances and compounds that augment the effects of nootropics or smart drugs and even psychedelics, while at the same time serving as a prevention of any undesirable side-effects that these substances may cause. If you take nootropics, smart drugs, or experiment with microdosing psychedelics, supplementing neurotropic vitamins is a great idea. We will have a look at them right away.

Besides choline donors, amino acids, adaptogens, antioxidants, peptides, and neuro minerals, the following common and well-known neurotropic vitamins can protect our neurons more than we may have thought. Some of them are better taken individually, others in a complex with other neurotropic vitamins, as their effects combine and they work synergistically. 

Vitamin B1 [thiamin]

A water-soluble vitamin known as thiamin. Its most absorbable form is the fat-soluble benfotiamine, however. Thiamin is a crucial part of about 30 enzymes. It plays an important role in cell energy metabolism and contributes to the structure and functioning of cell membranes, including neurons and neuroglia (2). It is therefore very important to our nervous and cardiovascular systems. 

If we happen to have too much of it, the body is intelligent enough to eliminate the excess through urine. Unable to store thiamin, the body gets rid of all that it cannot absorb. Unhealthy lifestyle and diet (a lot of processed foods, refined sugars, and coffee) causes lower thiamine levels. Who needs higher amounts of this vitamin? Mainly people under a lot of stress, both physical and mental, children, women using hormonal contraception, as well as pregnant and breastfeeding women and elderly people. 

Studies show that if we take too much vitamin B1, we do not absorb but rather excrete the excessive amount. I suppose nobody wants expensive urine. That is why the recommended daily dose is 30 mg per day. However, if you drink alcohol, the vitamin may not be absorbed properly that day. Vitamin B1 can be found in wholegrain cereals, such as rolled oats, seeds, nuts, potatoes, asparagus, cauliflowers, legumes, meat, and offal (3).

Vitamin B1 deficiency

• reduced concentration, memory problems, melancholy, depression, anxiety, neural function disorder, nervousness, tingling in the extremities, neuroinflammation, swelling

Sufficient vitamin B1

• increases energy, reduces fatigue, improves mood, alleviates pain, serves as prevention of worsening memory, protects neural functions, helps to optimise the nervous system

Effective dosage

• 30 mg per day

Vitamin B2 [riboflavin]

Riboflavin is water-soluble. It has a significant effect on the overall metabolism. The two riboflavin-derived flavoprotein coenzymes, FMN and FAD, are involved in the metabolism of sugars, amino acids, and fats, so they affect enzymatic processes in cells. For example, they are essential to the synthesis and recycling of niacin, folate, and vitamin B6 (4).

Vitamin B2 deficiency

• changes of the skin and mucosas (sores in the corners of the mouth, inflammation of the oral mucosa and tongue), conjunctivitis, cataracts

Sufficient vitamin B2

• normal cell development and growth

Effective dosage

• for adults between 25 and 51: 1.1 mg for women and 1.4 mg for men
• pregnant women: 1.3 mg (from the second trimester), 1.4 mg (from the third trimester) per day
• Recommended daily dose for breastfeeding mothers is also 1.4 mg

B6, B2, and B12 complex available here.

Vitamin B3 [niacin]

The most effective form of vitamin B3 is the water-soluble niacinamide. The famous NMN, the molecule that slows down ageing, is derived from niacin. The recommended effective dosage for this vitamin is 15 mg per day, but if one is suffering from tension, stress, or traumas, the dose can be increased. I once took 500 mg at once, and I can tell you it was a wild ride. Within 10 second I broke out in a rash and looked and felt like a Hell Woman the next several hours. There exists a protocol in the biohacker community where you purposely take a higher dose of niacin and go to a sauna. What follows is a so-called niacin rush or vitamin B3 flush, which causes your blood vessels to open beautifully, increasing blood perfusion, but it is a little uncomfortable. Food sources include liver, poultry, legumes, yeast, peanuts, eggs, and others.

Vitamin B3 deficiency

• Fatigue, dementia, hallucinations, memory loss, skin inflammation, diarrhoea, sleep and mood disorders, depression, loss of appetite

Sufficient vitamin B3

• Increased energy, reduced fatigue and tiredness, improved blood perfusion, normal functioning of the nervous system, prevention of mental diseases

Effective dosage

• 15 mg per day

Here you’ll find the most effective form - pure NMN, the molecule of longevity.

Vitamin B5 [pantothenic acid]

Pantothenic acid is water-soluble and is involved in the synthesis of many neurotransmitters and steroid hormones. This neurotropic vitamin also serves as a substrate for the synthesis of the omnipresent coenzyme A (CoA). Besides its role in oxidative metabolism, CoA contributes to the structure and functioning of brain cells by participating in the synthesis of cholesterol, amino acids, phospholipids, and fatty acids (5).

Vitamin B5 deficiency

• Tiredness and fatigue

Sufficient vitamin B5

• Contributes to normal energy metabolism, the synthesis and metabolism of certain hormones and vitamin D, normal cognitive functions, and reduces the level of tiredness and fatigue

Effective dosage

• 10-20 mg per day, 100 mg in case of health complications

Vitamin B6 [pyridoxal 5-phosphate]

A highly biologically active form is pyridoxal 5-phosphate. The role vitamin B6 plays in the metabolism of amino acids makes it a cofactor limiting the speed of synthesis of such neurotransmitters as dopamine, serotonin, gamma-aminobutyric acid (GABA), noradrenaline, and the hormone melatonin (6).

Vitamin B6 deficiency

• Poor memory and concentration, bad sleep

Sufficient vitamin B6

• Prevention of neural damage, maintaining good memory, motivation, focus, mood, and sleep

Effective dosage

• 1.5 mg per day for healthy women, 2 mg for healthy men, pregnant women may take higher doses of 2 mg per day

B6, B2, and B12 vitamins here.

Vitamin B7 [biotin]

Our brain is especially sensitive to glucose metabolism. Biotin plays a key role in the metabolism of glucose and haemostasis, including the regulation of glucose in the liver, gluconeogenesis (and lipogenesis), insulin receptor transcription, and the pancreatic β-cells function (7).

Vitamin B7 deficiency

• Bad, greyish skin prone to flakiness, bad hair (also greying and balding) and nails, low energy, rash on the face, neurological symptoms (tingling in the extremities)

Sufficient vitamin B7

• Source of energy, reduces tiredness, supports the immune system

Effective dosage

• 10-35 mg per day, adults 30-60 mg per day, but doses can be increased to up to 200 mg a day, according to individual needs. The body excretes what it cannot use.

Vitamin B9 [folic acid] and vitamin B12 [cobalamin]

The functions of these two vitamins are inextricably linked thanks to their complementary roles in the cycles of folate and methionine. Vitamin B12 deficiency leads to a functional folate deficiency as folate is sequestered in the form of methyltetrahydrofolate (8). These two neurotropic vitamins are essential to red blood cell formation, cell and tissue repair, and DNA synthesis. The body can store vitamin B12 in the liver for approximately 3 to 5 years and folic acid for several months, so we may notice symptoms of deficiency only after some time. Vitamin B12 should be taken in the form of methylcobalamin for the highest possible effectiveness. 

Vitamin B9 and B12 deficiency

• Vitamin B12 and folic acid deficiency leads to the development of macrocytic anaemia. Fewer, but larger red blood cells (erythrocytes) are produced which means a lowered capacity for oxygen transport. Pregnant women need a higher amount of folic acid for proper growth and development of the baby.

Sufficient B9 and B12

• Source of energy, reduced tiredness, stronger immune system, good mood and good sleep

Effective dosage

• 1-2 mg B12 per day, 400 mg folic acid

Folic acid available here.

B12 in combination with B6 and B2 here.

Vitamin C [ascorbic acid]

Vitamin C is an antioxidant. This means that it helps to neutralise oxygen-derived free radicals which are produced in the body. Every human cell is attacked by thousands of free radicals every day. In case of insufficient protection - also by vitamin C, among others, they would degenerate into cancer cells.

Vitamin C deficiency

• Vitamin C deficiency causes an illness called scurvy. Its symptoms include subcutaneous haemorrhaging and poor healing of even small wounds. Bruises and swelling caused by light injuries, hair loss, loosening and loss of teeth, and joint pain may be symptoms of weakened blood vessels, connective tissues and bones. These also belong to the symptoms of vitamin C deficiency.

Sufficient vitamin C

• Antioxidative and neuroprotective effects, reduces tiredness, supports the immune system and resistance, improves mood and blood circulation, contributes to the prevention of cardiovascular diseases, better production of collagen, adrenal hormones, carnitine, and dopamine, to proper metabolism of bile acids, copper, and iron, and to the protection of the body against heavy metals

Effective dosage

• 90-150 mg per day in healthy individuals. Doses can be increased according to individual needs.

Liposomal form of vitamin C here.

Vitamin D3 [cholecalciferol]

The form we can most effectively absorb is cholecalciferol. It is a very powerful antioxidant with antiinflammatory effects. It contributes to the prevention of neuronal degeneration and protection of cognitive functions. It is important to take this fat-soluble vitamin in combination with vitamin K2. We will speak more of vitamin D3 in other articles and videos because it merits its own portion of attention.

Vitamin D3 deficiency

• A weakened immune system and resistance, tiredness, joint pain

Sufficient vitamin D3

• Enough energy, focus, normal immune system

Effective dosage

• 1,500-2,000 IU per day

Vitamin D3 + K2 here.

In conclusion

If you find it difficult to wrap your head around all these vitamins, we recommend taking this complex that contains a combination of vitamins B2, B6, and B12 with a synergistic effect. There is also vitamin C and ashwagandha. You can take folic acid separately in this form. You can get a year’s worth of vitamins D3 and K2 in liposomal form in this tincture from the Czech brand Trime; 2 drops a day is all it takes. Vitamin C in liposomal form from the same manufacturer can be found here. The most effective form of vitamin B3 is NMN which you will find here.

Bibliography

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

[2] https://pubmed.ncbi.nlm.nih.gov/18642074/

[3] https://boundlessbook.com/

[4] https://www.ingentaconnect.com/content/ben/cmm/2017/00000017/00000005/art00001

[5] https://www.taylorfrancis.com/books/mono/10.1201/9781420005806/handbook-vitamins-robert-rucker-janos-zempleni-john-suttie-donald-mccormick

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/#B11-nutrients-08-00068

[7] https://pubmed.ncbi.nlm.nih.gov/22462011/

[8] https://pubmed.ncbi.nlm.nih.gov/17052662/