coq10 Archives - Fusion Health and Wellness

Hangover Prevention 101

New Year’s Eve is just around the corner, and with it comes for many folks an abundance of booze. Don’t be bedridden your first day of the new year – practice some damage control with this hangover prevention guide.

Note – this is NOT a green light or go-ahead to consume huge amounts of booze, or an excuse to consume booze regularly. Nothing in here prevents you from getting drunk, nor does it prevent or treat alcoholism – if you have a problem, go see a doctor. Above all else, drink responsibly – don’t drink and drive.

Look at this guide in two ways – there’s the “basic hangover prevention” protocol which entails only the first two steps, food/hydration and using antioxidants. This is the bare minimum and will work wonders for those who don’t drink too much, too often – if that’s you, then that’s all you need.

It will also work wonders in preventing hangovers for those who drink more heavily, but those who do should definitely consider some extra supplements to help combat the long term damage alcohol does to the body and brain.

Part 1 – The Night Of

1. Eat a good meal prior, and hydrate frequently

I remember vividly one night in Montreal a few summers back. It was the last night on a two week trip I took with my dad, complete with hiking Mt. Washington, seeing the Bay of Fundy, and experiencing some insane live music in Montreal.

We went out to celebrate – we managed to score a reservation at one of the best restaurants in town, Au Pied de Cochon, where we ate lavishly.

A dish of bone marrow topped with caviar - my $40 appetizer. — A dish of bone marrow topped with caviar – my $40 appetizer.

With britches loosened, I then did what any warm-blooded 20-something would do on his last night in a foreign city – try his hardest to get very drunk.

Something very odd happened that night, however. Despite trying to get drunk, and taking no antioxidants or other prophylactics, I simply never made it passed tipsy. Pretty tipsy, mind you, but never drunk, and when I awoke the next morning, I was simply a bit sleepy. And granted, this wasn’t just youth on my side – I’d had more than my fair share of vicious hangovers at this age.

Two things contributed to this – one, I ate a huge amount of food for dinner, and being French food, it was rich and high in fat.

Two, as my dad had reminded me ever since I reached the legal drinking age, I drank one glass of water per alcoholic drink – mainly because he was physically there to remind me.

Lesson learned – eat a big, rich meal, and drink a ton of water, at least one glass per alcoholic beverage, to help ward off a hangover.

Bonus tip – drink clear liquors. Clear liquors contain the least amount of congeners, by products of the fermentation process that worsen hangover symptoms.

2. Use quality antioxidants

One of the most effective ways to prevent hangovers is to prevent the actual damage done to your body from drinking alcohol. The best way to do this? Antioxidants, specifically ones that protect your liver and brain, the two organs that receive the brunt of the damage. It’s important to choose antioxidants that are able to cross the blood-brain barrier, a highly selective barrier made up of brain cells that only allow certain nutrients into the brain.

Astaxanthin is an extremely powerful antioxidant that is proven to cross the blood-brain barrier, and in one study was able to prevent damage done to the brains of rats by up to 40%. I personally use 4 mg of astaxanthin per 2-3 drinks. 12 mg pills are also available for the bacchanalians out there.

I personally also add 400 mg of Coenzyme Q-10 (CoQ-10) per 2-3 drinks as well, another powerful antioxidant that is able to cross the blood-brain barrier. If tight on cash or just plain lazy, stick to astaxanthin.

Out of all the antioxidants I’ve tried, these are the only two that reliably spare me from head-splitting migraines the day after.

For the liver, I highly suggest using N-Acetyl Cysteine and a high quality Milk Thistle extract, prior to drinking. Both are dirt cheap and work wonders to prevent damage done to the liver from excess alcohol consumption, as well as speed up the rate at which the body is able to breakdown alcohol.

This product contains both N-Acetyl Cysteine and milk thistle, as well as some other liver-protecting goodies, for just 20 dollars.

LifeExtension offers an all-in-one product that contains both antioxidants and liver supporting substances. This is a great pick for anyone who imbibes just occasionally, but for the regular weekend warriors out there, it’s both more economical and more effective to stock up on the items listed above.

You can opt to finish the night off with 200 to 400 mg of L-theanine, a calming and neuroprotective amino acid derived from green tea that not only helps your body to break down alcohol more quickly, but helps to deepen your sleep, allowing you to recover better from your binge. This is critical as alcohol worsens the deepest stage of sleep, REM sleep, in which dreams occur, memories are formed and learning is solidified.

3. Replenish what you’ve lost

Alcohol is one hell of a draining substance, and depletes your body of numerous essential vitamins and minerals.

The easiest way to replenish what you’ve lost from boozing is to at least pop some high-octane multivitamins. Add probiotics and a greens drink if you have the money.

A multivitamin such as LifeExtensions Two Per Day capsules is a quick and easy way to replenish most vitamins and minerals that are depleted from excessive drinking. Consume 2-3 pills before, during or after drinking.

For additional support, I would add a quality greens powder the same night after drinking. My top picks are Vitamineral Green and Green Vibrance – both are insanely nutrient-dense green powders, and both pack huge doses of probiotics. However, both are also expensive, and rightfully so.

For those on a budget (myself included), take 6-12 tablets of chlorella, which is both a strong detoxifier and packed with nutrients and antioxidants, along with 1-2 probiotic capsules. Both products are quite affordable and help to further replenish nutrients and probiotics that are depleted or killed off by excessive alcohol intake. Consume with coconut water – see part two.

4. Additional support

Adaptogens are any number of substances that help to normalize the functions of the body, increase energy and prevent stress. Would they be any help in keeping you sharp the day after a few libations?

Turns out Siberian ginseng is able to prevent hangover symptoms. According to this study, the authors concluded that “… PEA (Siberian ginseng) may have potential to reduce the severity of the alcohol hangover by inhibiting the alcohol-induced hypoglycemia and inflammatory response.”

Here is a strong and very affordable Siberian ginseng extract – each 400 mg pill is the equivalent to 11 grams of the un-extracted, raw herb – all for just $14.

Red Chinese ginseng is also able to help prevent hangovers and reduce damage from alcohol. This study concluded that ginseng “showed positive effects on hangover symptoms. Considering the reduction of plasma alcohol levels, expiratory concentrations, and hangover severity, we conclude that red ginseng relieves the symptoms of alcohol hangover.”

Unfortunately, with Chinese ginseng you get what you pay for, and cheap versions found at CVS or Walmart aren’t going to do much. I personally use either Dragon Herbs’ Ginseng Sublime, or if money is tight, their more affordable but still high quality House Ginseng. Again, these items aren’t necessary, but do help.

Part 2 – The Morning After

1. Hydration in the form of coconut water

Lots of electrolytes are lost when you drink. Alcohol also slows the production of anti-diuretic hormone (ADH), which causes you to lose water through urination – the real reason behind the whole “breaking the seal” concept.

When you stop drinking, your body goes on to over-produce ADH in a rebound-type effect. This causes water retention, leading to puffy hands, feet and face, as well as a headache as your blood pressure increases. Your body also over-produces a hormone called vasopressin, which causes your body to retain sodium and lose potassium.

Drinking coconut water, which is extremely high in potassium, helps to lower blood pressure, rehydrate and prevent the excessive retention of water. I’m a huge fan of dehydrated coconut water – it’s cheaper, lighter and takes up less space, while providing all the benefits of liquid coconut water. Consume at least two tablespoons worth in a big glass of water.

Add two to three teaspoons of Natural Calm magnesium citrate to further replenish lost minerals and electrolytes, and reduce the inflammation caused by alcohol.

2. Caffeine

Lets face it, a cup of joe is just what the doctor ordered after a long night. Combine with L-theanine for less jittery side-effects and enhanced focus.

3. Nootropics

Nootropics (new-trope-icks) are a class of substances that act to increase cognitive function, and are commonly referred to as “smart drugs” – they’re great for students, for desk jockeys, for musicians, athletes, busy moms, hell, just about everyone. CEO’s of million dollar companies and Silicon Valley startups rely heavily on nootropics, as do professional level gamers. I’ve personally noticed a huge improvement in performance, focus and productivity, as well as improvements in mood and a decrease in stress from perfecting my nootropic use.

However, they’re also a tricky bunch – what works great for one person may not do much for another. There’s a great variety of nootropics out there as well, each one aimed at enhancing a specific area of cognitive function – memory, motivation, creativity, reaction time, energy, etc.

For this reason, your best bet is to contact me so you can quickly sort through which ones would be right for you, and avoid spending money on those that many in the community consider to be duds.

4. Optional – more antioxidants, liver cleansers and multivitamins

It depends on how much you drank and how bad you feel, but it never hurts to double up on antioxidants and vitamins, especially if you drunkenly forgot the night before. More greens powder or chlorella helps as well.

Party on, Garth!

So remember – at it’s most basic, you can simply eat a good dinner, stay hydrated, and take some antioxidants before and during drinking. This alone does wonders.

To take it up one more notch, add a high quality multivitamin and coconut water to rehydrate. Astaxanthin, NAC/milk thistle plus a quality multi will run you 20 to 30 bucks for multiple month’s worth of supply.

Everything beyond that is very helpful, but not necessary if you’re not regularly consuming multiple drinks per night.

Shilajit – The Most Powerful Substance You’ve Never Heard Of

(photo cred : Super Man Herbs)

Looks delicious right? That right there is shilajit, a mineral pitch that oozes out of rocks in the Himalayas in the heat of summer. What actually is it? It’s thought to be an ancient ecosystem, a once-pristine forest that has been highly compressed and thoroughly decomposed during the formation of the Himalayan mountains.

Shilajit is one of the coolest substances in my eyes. As the story goes, thousands of years back in India, people noticed that monkeys would climb up to the rocks of the Himalayas in the summer time to consume a black, sticky tar that oozed out between the cracks. After consuming this gooey substance, the monkeys would be filled with energy, bouncing around like maniacs and making sweet, sweet monkey love.

Naturally, as is so apt to happen back in those days, the humans who saw this immediately became curious and decided to collect some and consume it themselves. Indeed, they too noticed an increase in energy, longer lifespans and the ever-sought after increase in libido. They named this strange new substance shilajit, literally “rock-invincible”, translated as “Conqueror of Mountains and Destroyer of Weakness”.

Within Ayurveda, India’s traditional system of health and medicine, shilajit is one of the most powerful known rasayanas, a substance which increases strength and is highly rejuvenating. It is said that there is no disease which shilajit cannot cure, and that it possesses a rare property known as yogavahi, meaning it helps make any other substance taken with it multitudes more effective.

“Yeah, yeah, yeah, that’s all just old wives’ tales,” I hear you thinking. Let’s delve into some facts about shilajit…

Let’s start with it’s claims of being a rasayana. According to Segen’s Medical Dictionary, a rasayana is “Any of a number of health-promoting regimens that a person uses regularly to maintain health and harmony, activate tissue repair and arrest or reverse the effects of aging.” Does shilajit fit the bill?

According to this study, “Shilajit is an important, known component of the ayurvedic medicine given its characteristics as a rasayana. In this context, health benefits such as an increase in longevity, rejuvenating, and arresting aging roles have been attributed to it.”

“The Sherpas [people who carry luggage for Westerners up Mt. Everest] claim to have shilajit as part of their diet; they constitute a population of strong men with very high levels of a healthy longevity. Our laboratory has found evidence on the high activity of the Andean form of shilajit in improving cognitive disorders and as a stimulant of cognitive activity in humans.”

So far so good. Shilajit has been found to be roughly 60% humic substances, a main component of which is fulvic acid. Humic substances are by-products of microorganisms’ decomposition of plant material and have profound health benefits. Unfortunately, ever since we humans switched from eating wild plants fresh from nature to growing our own crops, and especially with the widespread use of poor agricultural practices and over-sanitization of foodstuffs, modern humans are getting very little to no humic and fulvic acids.

Why are humic and fulvic acids so critical to health? Because “fulvic acid derived from humate usually contains 60 or more minerals and trace elements that are nutritionally essential for cell health and balance (including cell growth and replication)” They also help “transport minerals to living cells, catalyzing vitamins within cells, and metabolizing proteins, RNA, and DNA”. Fulvic acid also acts as a powerful organic electrolyte, antioxidant, and is a natural chelator, binding to and removing toxins from the body.

As this study states, “It is likely that the curative properties attributable to shilajit are provided by the significant levels of fulvic acids that shilajit contains, considering that fulvic acid is known by its strong antioxidant actions and likely has systemic effects.” Further, “considering the actions of fulvic acid in preventing tau self-aggregation into pathological filaments, this compound appears to be of interest for prevention of Alzheimer’s disease.”

I think it’s safe to say shilajit definitely fits the bill of a rasayana.

Because of fulvic acid’s ability to increase the bioavailability of nutrients consumed with it, it makes perfect sense that it would possess the quality of yogavahi, the quality attributed to shilajit that increases the potency of medicines consumed with it. Amazingly the ancient yogis and Ayurvedic practitioners recognized this ability long before fulvic acids were discovered.

How does shilajit hold up as an “energizer”? Turns out that one of the substances within shilajit, dibenzo-a-pyrones (DBP) boosts energy production at the cellular level. Fulvic acids whisk away DBP right into your mitochondria, those hard working little power plants in your cells, increasing the availability of electrons to be used for energy. Further, fulvic acids themselves speed and facilitate the flow of electrons into your mitochondria. The result? More ATP, the “currency of life” your mitochondria use to fuel your every action. (sources)

BONUS BIO-HACK – The combination of Shilajit with CoQ-10 resulted in a 144% ATP production with the muscle cells of mice, and a full 56% increase in ATP (energy) within the brain.. Yowza. A two month supply of highly absorbable CoQ-10 + Shilajit is available from Amazon.

And libido? Researchers at the J. B. Roy State Ayurvedic Medical College and Hospital in India gave shilajit to infertile men. After 3 months at 200 mg a day, total sperm count increased by a whopping 61.4% and testosterone rose 23.5%. While this was with infertile men and not healthy specimens, I’d say it was a pretty effective treatment.

Shilajit is rich in a variety of other healing compounds, including “eldagic acid, some fatty acids, resins, latex, gums, albumins, triterpenes, sterols, aromatic carboxylic acids, 3,4-benzocoumarins, amino acids, polyphenols, and phenolic lipids”. To the layman, a cocktail of healing and energy-promoting substances. It’s also chockfull of trace minerals, all in ionic form and bound to fulvic acids, which means they’ll actually be absorbed, unlike some common mineral supplements.

Finally, shilajit has been found to have/be a, “antiulcerogenic properties; antioxidant properties; cognitive and memory enhancer; antidiabetic properties; anxiolytic [stress reducing]; antiallergic properties and immunomodulator; anti-inflammatory; analgesic [pain relieving]; antifungal properties; ability to interact positively with other drugs; protective properties in high altitudes; neuroprotective agent against cognitive disorders”.

How’s that sound to you? Pretty extensive list of benefits going on there, and all from one ancient and natural substance.

As with so many other things in life, you get what you pay for. Good deals can be found, but there are a ton of poor quality and even fake shilajits out there. The highest quality I’ve found so far is Lotus Blooming Herbs’ Shilajit – it’s $60 for just ten grams, but you only need a pea sized amount dissolved in water 1-3 times a day. Super Man Herbs carries a very nice shilajit as well, in both powder and pill forms, and I’ve also used Dragon Herbs’ Shilajit, which is reasonably priced and comes in pill form.

Some Love for my Vegan and Vegetarian Friends, Part 2

A vegetarian and especially a vegan diet can leave some gaping holes in your nutrient consumption. Luckily in today’s world we can eschew animal foods completely while still being able to supplement those missing nutrients back in.

In case you missed Part 1 in this series, it’s here. It covers the most well-known and the most important nutrient deficiencies that can occur on a vegan or vegetarian diet, including

1. Vitamin B-12
2. Vitamin D3
3. Omega 3 fatty acids EPA and DHA
4. Pre-formed, true Vitamin A

But we still have a few more to go, and these nutrients can make a huge difference in how you feel.

Carni-nutrients – As the name implies, these are compounds that are only found in animal foods, namely creatine, taurine, carnosine and carnitine. The healthy body does synthesize these compounds in small amounts, but tissue levels tend to be lower in vegans and vegetarians than in omnivores.

Creatine – Creatine is an amino-acid like compound synthesized by the human body. It helps create and recycle ATP, the energy molecule used by our cells, and I think we all can agree more energy is a good thing.

One study states – “A battery of cognitive tests were performed by the women, both before and after the five days of study, with results showing that memory improved by about 40 percent in the vegetarians consuming the creatine supplements, compared with placebo.” 40% improvement in just 5 days of using creatine?

And another – “However, in vegetarians rather than in those who consume meat, creatine supplementation resulted in better memory.”

Because creatine supplementation didn’t seem to improve cognitive effects in omnivores as stated in the last study, it seems to show that vegans and vegetarians are experiencing a deficiency in the nutrient, as opposed to something like caffeine, which would show a boost in performance across the board. Most creatine supplements are vegan-friendly these days, and it’s dirt cheap and flavorless. Your dose need not be more than 3 grams a day, and no loading phase is necessary as some companies would have you believe. It’s also one of the few proven and safe athletic performance enhancers, so it will help all you athletes out there.

Taurine is another amino-acid like compound that is only found in animal foods, and one that is crucial for heart health. Here is a very in-depth article on taurine for anyone who’d like to do some further digging. Taken straight from the article – “Taurine promotes cardiovascular health, insulin sensitivity, electrolyte balance, hearing function, and immune modulation. In animal research, taurine protected against heart failure, reducing mortality by nearly 80%.” (bold and italics my addition) Yeah, 80%, that’s huge.

Taurine does not come from bull urine as some people believe, although it was first discovered in bull bile. Most all of the taurine on the market today is synthesized in labs and is therefore vegan. This is the product I use and it will last you quite a while, or you can save a few dollars by buying this product, which combines creatine and taurine as well as glutamine, an immune boosting, gut-healing amino acid.

Carnosine is a crucial nutrient that prevents glycation within the body. From the LEF website – “A fascinating paper recently published in the journal Mechanisms of Aging and Development presents an entirely new theory to explain why vegetarians do not live longer. It turns out that those who avoid eating beef suffer a deficiency of a nutrient (carnosine) that is critical to preventing lethal glycation reactions in the body.

For the benefit of new members, glycation can be defined as the toxic binding of glucose to the body’s proteins. Glycation alters the body’s proteins and renders them non-functional. While wrinkled skin is the first outward appearance of glycation, most degenerative diseases are affected in one way or another by pathological glycation reactions.” (bold my addition)

These Advanced Glycation End products, aptly called AGEs, are a major contributing factor to aging, disease states and yes, the dreaded wrinkly skin. Without nature’s most potent anti-glycation agent, carnosine, AGEs can potentially build up fast, especially if the diet is high in sugar or other fast digesting carbs, or in rancid vegetable oils. To increase your body’s levels of carnosine without consuming meat, you can supplement with Beta-alanine, which is a rate-limiting factor for the production of carnosine. Just 3 grams a day is plenty, although for fair warning, some people may notice a “flush”, where your skin gets tingly. I am one of those people, but usually I barely notice it. This is a normal side effect of consuming beta-alanine, known as parasthesia, and is in no way harmful.

Carnitine is yet another nutrient that is plentiful in animal foods that exerts beneficial effects in the human body. Carnitine is a key player in the breakdown and utilization of fat for energy, helping you to lose weight and increase energy levels; it is a powerful antioxidant, and improves bone and heart health. This study shows a reduction in fat and an increase in muscle mass, as well as a reduction in fatigue and increase in cognitive function through supplemental carnitine. Acetyl L-cartinine is a form that provides the biggest boost to your brain, improving memory, mood, and motivation, and is the kind I personally use, and it’s quite cheap; doses range from 500 to 2000 mg.

CoQ-10 is one more nutrient which may be lacking on a vegetarian and vegan diet. While some plants do contain Coenzyme Q-10, it is found much more abundantly in animal foods. In one study, a third of patients had CoQ-10 levels below what they should be, and this wasn’t even in vegan or vegetarians. CoQ-10 is used by every cell in your body to produce energy; it’s a potent antioxidant and boosts the immune system, but our bodies start producing less as we age. Our hearts contain the highest amount of CoQ-10 in our bodies and this should come as no surprise – the constant pumping of blood obviously requires a lot of energy, and CoQ-10 is vital for energy production. Further, anyone taking statins to lower their cholesterol should be required to take supplemental CoQ-10, as statins inhibit your body’s production of this essential nutrient. Pretty ironic, considering people are prescribed statins to protect their heart, while actually depriving their heart of this key nutrient. Here is a very well priced, vegan CoQ-10, using the form of this coenzyme that is most bioavailable. At 100 mg per pill, you wouldn’t have to take one each and every day – maybe twice a week for readers below 40, every other day for those over 40-50, and once daily for readers above 50, those on statins or anyone doing lots of marathon, triathlon, or Iron Man training, as these have been shown to have deleterious effects on the heart.

Finally, vegans and vegetarians may be deficient in zinc and other minerals as well. Whereas our bodies can produce the other nutrients listed in this post if given the right raw materials, minerals must be obtained from the diet. Plants are abundant in certain minerals like magnesium, while other minerals such as zinc are much better obtained from animal sources.

Another confounding factor is that many grains, nuts, seeds and beans, which can make up the majority of a vegan/vegetarian diet, contain antinutrients such as phytic acid, glucosinolates, lectin and oxalic acid, which actually inhibit the absorption of certain nutrients. Phytic acid in particular binds with minerals in your digestive system, rendering them unable to be absorbed. Maintaining proper mineral levels is beyond crucial for preventing disease states, achieving optimal health and feeling generally badass – the difference in how you feel when you get adequate magnesium and iodine, for example, is pretty profound.

These antinutrients can be reduced by soaking and sprouting your seeds, nuts and grains before consuming them, a process that does takes some time and foresight, but many companies are now selling pre-sprouted grain and nut products, eliminating the need to do so yourself. This product is a nice blend of minerals, and all of them are actually in highly absorbable forms, which is a rare find.

Sound like a lot to keep up with? It kind of is, but try some of these supplements and notice the difference in energy levels, immunity, improved mood and the improved quality of your hair, skin and nails. I don’t think every single vegetarian needs to use all of these supplements, but I wanted to provide this information for those who are interested or for those who may notice less energy after giving up animal products. These supplements are more important for vegans, who abstain from all animal based products, and for the aging or extreme exercising vegetarians.

These nutrients are so important that I supplement with all of them from time to time and I’m not even a vegan or vegetarian. You don’t have to break the bank all at once either; go buy some creatine, it’s dirt cheap, and play around with that for a while. Then try out carnitine and notice how your energy levels go up and cognition improves. Pay attention to how your mood gets lifted and stabilizes after using the Country Life Mineral Blend, and how your skin becomes clear and hair becomes lustrous after getting adequate Omega 3s.

The nutrients listed in the first post are likely more pressing, along with getting adequate minerals, so if you’re tight on cash and can only afford a few items, stick to those.

smiling_cow