Nutrition

I take a handful of supplements every morning and night.  In the morning, I take my supplements before drinking my Fountain of Youth Elixir Tea.  I also drink two glasses of water with Gundry MD Vital Reds, Primal Plants, with a serving Daily Turmeric and Ginger essential oil.  On occasion, I try new supplements that have some research or anecdotal evidence demonstrating improvements in energy or cell regeneration.  My belief is that anything that heals our gut, improves our mitochondria, cell regeneration and supports the positive regulation of gene expression to help us feel and look younger, more beautiful and energetic, is worth a try.  

Vitamin C Solaray C Two-Stage Timed Release Supplement, 1000mg, 250 Count

1AM & 1PM

Why? So many reasons!  

How Vitamin C helps anti-aging and improves our appearance

In clinical studies, Vitamin C has been shown to decrease oxidative stress in cells, so cells can grow normally.   Healthy cells are needed to produce healthier skin, more vibrant complexions, and prevent wrinkles.  

How Vitamin C impacts our health and how we feel.  

Starting in our late 30s and early 40’s estrogen levels begin fluctuating while progesterone levels decrease.  This can cause headaches, mood swings, and sleep issues.  Studies have found that Vitamin C supplementation can increase progesterone levels.  For me this, along with Adaptocrine, DIM-Pro and Chaste Tree has eliminated headaches, mood swings, and fatigue.   

Vitamin C also helps the body produce glutathione, a powerful antioxidant and form collagen for younger looking skin. Vitamin C also helps repair free radical damage and improve our immune system.  

Vitamin D3 Jarrow Formulas Vitamin D3, Supports Calcium and Bone Metabolism, Immune Function, 2500IU, 100 Softgels

2 AM

How Vitamin D3 helps anti aging and improves our looks

We have been conditioned to avoid the sun, which is one of the primary ways we get Vitamin D so many of us end up having a Vitamin D deficiency.  While a few minutes of unprotected sun exposure on a daily basis is a good thing, too much can lead to premature aging and skin cancer.  Supplementing Vitamin D can stimulate collagen production which improves skin elasticity,  lessen fine lines and reduce the appearance of dark/age spots.  

How Vitamin D3 impacts our health and how we feel.

Vitamin D is a power player.  Vitamin D has been shown to lower blood pressure, lower risk of cancer, heart attacks, multiple sclerosis, rheumatoid arthritis, increase the metabolism of calcium, strengthen our bones, regulate our immune systems, reduce inflammation, and support a healthy hormone balance. 

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Krill Oil Jarrow Formulas Krill Oil, Supports Brain, Memory, Energy, Cardiovascular Health, 60 Softgels

2 AM

How Vitamin D3 improves our skin, hair, and nails, reduces wrinkles.

Krill oil contains astaxanthin, a powerful antioxidant. Research has shown that  Krill oil, due to its antioxidant properties can repair aging cells.  Krill oil, a powerful source of Omega-3, is more stable than other fish oil and more powerful.  Some independent tests, though not academic research studies, found that women who supplemented with  Krill oil reported significant improvements in the skin, hair and nail texture and reduction of wrinkles and fine lines.     

How Vitamin D3 impacts our health and how we feel.  

Omega-3 found in krill oil improves cardiovascular health, lowers bad cholesterol, prevents blood clots, Some specific Krill Oil studies suggest that it may decrease the oxidative damage of lipids and proteins and maintain body weight.  For women, Omega- 3 fatty acid anti-inflammatory properties are said to be linked with a reduce PMS symptoms.  While they have not yet discovered the specifics of why this happens, some propose that Krill oil could be supporting hormone balancing.  (Fasano, et al, 2014;. Ferramosca, et al, 2012)

 

Pure Encapsulations – Iodine (Potassium Iodide) – Hypoallergenic Supplement Supports Healthy Thyroid Function* – 120 Capsules

1AM

Iodine is a non-metallic trace mineral.  Iodine is used to produce thyroid hormone which manages our metabolism.  A thyroid that is not working properly can result in digestive issues, excessive weight loss or weight gain, hair loss, persistent aches and pains, and brain fog. But it also impacts how we look.   

A Google search will produce conflicting information about iodine supplementation.   What we do know is that Iodine deficiencies can cause depression, weight issues,  headaches, fatigue, thinning hair, constipation,  dry skin, muscle weakness, and joint pain.   Yet too much iodine may trigger thyroid autoimmune disorders (Wenz, 2017).   We all need just the right amount for our physiology to achieve optimal thyroid function. Too much or too little can cause side effects and aggravate a thyroid condition.  I take no more than 225 mg per day and also take Selenium.  

How can Iodine help prevent aging and improves our looks?  

Internal inflammation is one of the many causes of saggy loose skin and wrinkles.  Insufficient levels of iodine in the body can cause inflammation in different body parts. Inflammation can lead to saggy, loose skin and puffiness.  

How does Iodine contribute to my health and how I feel?

Iodine can be a major contributing factor to proper thyroid function and healthy metabolism.   Without a properly functioning thyroid,  the body can’t produce an adequate level of hormones to properly support metabolism, heart, liver, kidney, and brain health.

 

Life Extension NAD+ Cell Regenerator Nicotinamide Riboside Capsules, 30 Count

1 AM – 1 month on, 1 month off

There is still a lot to learn about nicotinamide adenine dinucleotide (NAD) but it has my attention and as a biohacker, I try these things out.  NAD is required for our bodies to produce energy.  Here is a podcast on NAD that encouraged me to try it.   

https://bengreenfieldfitness.com/2016/07/transcript-what-is-nad/?_ga=2.192707180.773576954.1500086491-360927984.1500086491

 

PQQ Life Extension PQQ Caps with BioPQQ 20 Mg, 30 vegetarian caps

1AM

PQQ activates genes that promote the formation of new mitochondria.   Mitochondria are our cell’s powerhouses that support all of our body’s functions. PQQ also has a positive impact on the genes involved in mitochondrial health. These are the genes that help us maintain a healthy body weight, metabolize sugar/glucose in our system and improve youthful cellular formation.

 

Life Extension Calcium D-Glucarate 200 Mg, 60 vegetarian capsules

1AM, 1L, 1PM

Calcium-d-Glucarate is naturally produced in our bodies and small amounts can be found in some fruits and vegetables.  It is metabolized into glucaric acid.  Glucaric acid is important because it binds to toxins which can be removed from our system naturally.  Calcium D-Glucarate can also remove excess estrogen that may be in our bodies.

Life Extension Super K with Advanced K2 Complex 90 softgels

1 AM

Vitamin K helps reduce bone loss by ensuring that calcium gets from our bloodstream into our bones. It also can strengthen our cardiovascular system, and reduce the risk of cancer,  diabetes, osteoporosis, and atherosclerosis (Juanola-Falgarona,2014; Geleijnse et al, 2004; Cockayne, 2006).  

How can Vitamin K Improve my looks and help me look younger?

As we age, we experience bone loss in our body and face. The bones of the eye socket gradually widen while the brow bone receives and the job bone becomes less defined.   Combined with a loss of collagen, our faces lose volume and we look older (Shaw et al, 2011).  By increasing the absorption of calcium, Vitamin K helps our bones stay strong and fortified.

Selenium (as Se-Methyl L-Selenocysteine)Life Extension Se-Methyl L-Selenocysteine, 200 mcg, 90 Vcaps

1 PM

Selenium is an antioxidant that blocks cellular damage from free radicals and is a co-factor of glutathione peroxidase. Selenium binds to proteins to make selenoproteins.  Selenoproteins help block cellular damage from free radicals in our systems. Free radicals are atoms with unpaired electrons. According to the free radical theory, free radicals damage cells leading to tissue damage resulting in fine lines, dehydration, and loss of volume.   This damage makes us look old and tired.  So to keep our skin youthful, we want to keep and make healthy cells.   Antioxidants are the key.

Life Extension Methylcobalamin 5 Mg Lozenges, 60-Count (B12)

1 AM (A form of vitamin B12)   Some studies have shown that individuals with low levels of B12 experience a higher rate of gene damage, which accelerates aging.   B12 also impacts methylation.   This is a big topic.  Methylation is a process in our bodies that regulate gene expression and protein function.  Methylation is considered a key process in epigenetics.   In the simplest terms, epigenetics are factors that switch genes on and off.   This means that what we eat, supplements we take, toxins were exposed to, sleep hygiene, and other factors impact whether a gene is dormant or active.  Theoretically,  this would mean that if we completely understood a gene state we could potentially slow aging, and reverse or prevent disease states. Now I don’t know that taking this supplement will be life changing but I do believe that assisting the methylation process in our bodies is a good idea so I take this daily.  

Jarrow Formulas Ubiquinol QH-Absorb, High Absorption/Enhanced Stability, 100 mg, 120 Softgels

2 AM

You may have read about Co-enzyme Q10 an anti aging agent.  Topical Co-Enzyme Q10 has been shown to reduce free radicals and an increase in antioxidant capacity (Knott, et al, 2015).  I use a serum each morning with my Vitamin C serum.  While internal supplementation is less conclusive for specific skin, hair and nail outcomes there are still reasons to consider supplementing with this powerful antioxidant.  Ubiquinol QH – A highly stable and absorbable form of CoQ-10  has been shown to supports our cell’s mitochondria.  The mitochondria are the batteries of our cells, powering our body’s functions.  High levels of energy production are required to prevent premature aging.

Life Extension Super R-Lipoic Acid, 240mg, 60-Count

1 PM

I first learned about Alpha lipoic acid reading the Perricone Prescription back in 2002.   Dr. Perricone recommended a daily dose of 200 mg to support wrinkle reduction.  Alpha lipoic acid is described as a universal and metabolic antioxidant helpful for anti-aging and anti-inflammation. It is a fat and water soluble antioxidant.  It also protects mitochondria (the power generator in our cells).  It is also known to decrease insulin resistance and manage glucose levels.  R-Lipoic acid is the enhanced form of lipoic acid that prevents oxidative stress.   Without getting too techy,  wrinkles are birth when activator protein one (AP-1)  is activated by oxidative stress and free radicals it can cause a chemical called pro-inflammatory cytokines.  These are bad.  They eat healthy collagen,  resulting in micro-scars they create wrinkles.  But when AP-1  is activated by Alpha Lipoic Acid, the enzymes digest damaged collagen instead of our healthy collagen.   I must admit all of that it’s hard for me to even imagine but just the idea that keeps me taking one 240 mg supplement daily.

NOW Foods Nac-Acetyl Cysteine (NAC)  600mg, 250 Vcaps

1AM, 1L, 1 PM

N-acetylcysteine (NAC) is a chelating agent that can help rid our bodies of for heavy metals such as mercury and lead. NAC also improves, on an intracellular level, the natural antioxidant glutathione which which helps our cells’ ability to fight damage from reactive oxygen species (ROS). ROS are free radicals that cause oxidative damage to DNA, which can lead to a variety of  degenerative and autoimmune diseases (Ahsan,, Ali, & Ali, 2003).  

Life Extension Glutathione, Cysteine and C Vegetarian Capsules, 750 mg, 100 Count

1 PM

Life Extension Magnesium Vegetarian Capsules, 500 mg, 100 Count

2 PM, 1 AM

Magnesium deficiency can cause muscle cramps, insomnia, high blood pressure, anxiety, fatigue, headaches and is even related to Type 2 Diabetes.  I take a relatively high dosage of Magnesium.  This dosage can cause stomach upset for some people so you might want to consider a lower dosage to start.  

Source Naturals GABA, 750mg, Calm Mind,180 Capsules

1 PM

Gamma-aminobutyric acid, or GABA, is a neurotransmitter that sends chemical messages through the brain and the nervous system.  The role of GABA is to reduce the activity of the neurons. There is an apparent link between low levels of GABA and mood disorders and insomnia.  I take this supplement at night with magnesium to help me get to sleep.  

CHASTE BERRY 400 mg

Why? – German research indicates that Chaste Tree Berry normalizes the amount of progesterone in our bodies.by binding to dopamine 2 receptors in the anterior pituitary and decreasing secretion of prolactin. The decrease in prolactin leads to increased progesterone production during the luteal phase of your menstrual cycle.  The supplement also seems to increase luteinizing hormone and help to lengthen a woman’s luteal phase.  The luteinizing hormone produced by the pituitary is what signals the female body to release an egg. Recent findings confirm that Chaste Tree Berry can restore normal estrogen to progesterone balance.

Berberine HCI 500 Mg (1 AM)

Why? Research indicates that Berberine HCI is effective in lowering blood glucose levels.  

 DIM Pro- Pure encapsulations (100 mg each)

1am, 1L, 1pm

Why? Diindolylmethane and a related compound called indole-3-carbinol, naturally found in cruciferous vegetables like broccoli, cauliflower, brussel sprouts, and kale, is used to manage estrogen dominance.  Estrogen dominance can increase the chances of breast and uterine cancer.  Effectively, this supplement supports the activity of enzymes that improve estrogen metabolism.

B-complex Plus (Pure)

Vitamin B is a complex component made up a with many different contributing elements. This  particular formulation includes:

Vitamin B1, Thiamine

Vitamin B2, Riboflavin

Vitamin B3, Niacin

Vitamin B5, known as Pantothenic Acid

Vitamin B7, known as Biotin

Vitamin B9, or folate

Vitamin B12, known as Cobalamin

How B Vitamins impact how we look

Thiamine is a powerful antioxidant which protects us from wrinkles and age spots.  

Pantothenic acid minimizes skin spots and redness.  Biotin improves healthy hair and nail growth.  A folate deficiency can cause premature graying and hair loss.  Niacin anti-inflammatory and decreases transepidermal water loss.  

How B Vitamins impact how  our health and how we feel

Folate and B12 also support heart health and nervous system.  

Adaptagens Apex Adaptocrine

1AM, 1 Lunch, 1 PM

Why  – Contains herbal adaptogens which normalize the adrenal system, which is often stressed because of our busy lives.  Any kind of stress (physical, emotional and psychological) tax the adrenal systems.   While there are many ways of de-stressing in the Practical Beautiful Life Style, I take this supplement as an additional proactive defense.  Also , this Adaptocrine contains

Additionally, Adaptocrine contains ingredients designed to help stabilize blood sugar, which can improve energy levels and leave you feeling more energized, even during times of adrenal stress.

WARNING:  Supplements are not benign.  Over supplementation can cause health problems.  Do your own research.  Be an empowered consumer of your health care solutions.Make sure to choose pure supplements from reliable sources.  Diagnostic tests are the best way to determine if you are deficient in any supplementation area.  I am an unlicensed biohack so this information should not be construed as medical advice.  I’m simply sharing my reasons for supplementation and experience.  Consult a physician or functional medicine practitioner when deciding what supplementation is right for you.  

 

References

Ahsan, H., Ali, A., & Ali, R. (2003). Oxygen free radicals and systemic autoimmunity. Clinical and Experimental Immunology, 131(3), 398–404. http://doi.org/10.1046/j.1365-2249.2003.02104.x

 

Cell Biochemistry and Biophysics. (2010). Retrieved from http://www.springer.com/life+sciences/biochemistry+%26+biophysics/journal/12013

 

Cockayne, S. (2006, June 26). Vitamin K and the Prevention of Fractures. Retrieved from http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410550

 

Fasano, E., Serini, S., Mondella, N., Trombino, S., Celleno, L., Lanza, P., & … Calviello, G. (2014). Antioxidant and anti-inflammatory effects of selected natural compounds contained in a dietary supplement on two human immortalized keratinocyte lines. Biomed Research International, 2014327452. doi:10.1155/2014/327452

 

Ferramosca, A., Conte, A., Burri, L., Berge, K., Nuccio, F. D., Giudetti, A. M., & Zara, V. (2012). A Krill Oil Supplemented Diet Suppresses Hepatic Steatosis in High-Fat Fed Rats. Retrieved from http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0038797

 

Fukuda, S., Nojima, J., Kajimoto, O., Yamaguti, K., Nakatomi, Y., Kuratsune, H., & Watanabe, Y. (2016). Ubiquinol-10 supplementation improves autonomic nervous function and cognitive function in chronic fatigue syndrome. Biofactors (Oxford, England), 42(4), 431-440. doi:10.1002/biof.1293

 

Juanola-Falgarona, M., Salas-Salvado, J., Martinez-Gonzalez, M. A., Corella, D., Estruch, R., Ros, E., . . . Bullo, M. (2014). Dietary Intake of Vitamin K Is Inversely Associated with Mortality Risk. Journal of Nutrition, 144(5), 743-750. doi:10.3945/jn.113.187740

 

Knott, A., Achterberg, V., Smuda, C., Mielke, H., Sperling, G., Dunckelmann, K., & … Blatt, T. (2015). Topical treatment with coenzyme Q10-containing formulas improves skin’s Q10 level and provides antioxidative effects. Biofactors (Oxford, England), 41(6), 383-390. doi:10.1002/biof.1239

 

Shaw Jr, R. B., Katzel, E. B., Koltz, P. F., Yaremchuk, M. J., Girotto, J. A., Kahn, D. M., & Langstein, H. N. (2011). Aging of the facial skeleton: aesthetic implications and rejuvenation strategies. Plastic and reconstructive surgery, 127(1), 374-383.

 

Wang, Y., Oxer, D., & Hekimi, S. (2015). Mitochondrial function and lifespan of mice with controlled ubiquinone biosynthesis. Nature Communications, 6, 6393. doi:10.1038/ncomms7393

 

Wentz, I. (2017). Hashimoto’s Protocol A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back. Harper One.