Weekly emails that teach you how to use fitness and nutrition to better your life, not become your life.
Mood Plus, HP Diet for Weight Loss, Gluten & Anxiety, Coffee and Cognitive Decline, and More
Published over 1 year ago • 4 min read
Good afternoon Nikkola Newsletterers!
Last week, I asked about what you're struggling with the most. I know sleep is a common concern for people, but I wasn't expecting that it would be the top issue of all.
Though it wasn't overwhelmingly dominant, it still took the top spot. I think there's a lot more I could write on the topic to give you guidance and encouragement, so I'll focus more on strategies to improve your sleep with some of my upcoming blog posts.
Clearly, there's a need for help with stress, hormones, exercise, diet, and digestive issues as well, so I'm certainly not going to ignore those topics.
Enjoy this week's carefully curated newsletter!
📖 From THE Blog
Amare Mood+: Supercharged Mental and Physical Stress Relief. Stress is one of the most significant contributors to poor mental and physical health in the Western world. The answer isn’t to avoid all stress. It’s to enhance your resilience to stress, and Amare Mood+ is one of the best adaptogenic supplements to do just that. Keep reading...
More Research Support for a High-Protein Diet for Weight Loss. Another study adds to the evidence that a high-protein diet is best for weight loss. I’ve been promoting the health benefits of a high-protein diet for years. During that time, research and experience have only added evidence to the idea that a high-protein diet is ideal for weight management. A study published in The American Journal of Clinical Nutrition adds further evidence to protein’s impact on body fat. Keep reading...
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Maximize Your Memory with Dr. Shawn Talbott, The McLeans, and Vanessa and I!
Do you find it hard to remember what you did yesterday, or just a few hours ago? Does your mind feel scattered, making it difficult to focus, concentrate, or learn? You're not alone.
In a world of distractions, brain and gut-sabotaging toxins, and more stressors than we know what to do with, we often feel like we've lost our minds. But you can put an end to that. Now!
Rates of anxiety have skyrocketed over the past decades (and especially the past four years). And while there are numerous causes of anxiety, one that shouldn’t be overlooked is gluten.
Gluten is a protein found in wheat, barley, and rye, can significantly impact gut health and potentially contribute to the development of anxiety in certain people.
Here’s a quick summary of how gluten consumption can lead to anxiety.
Increased Intestinal Permeability: Gluten consumption can lead to increased intestinal permeability, often referred to as "leaky gut syndrome."
This condition allows substances that should be contained within the gut to enter the bloodstream, leading to inflammation and an altered gut microbiota.
A study published in the journal Gastroenterology found that gluten increases intestinal permeability in people, regardless of whether they have celiac disease.
Immune System Activation: Gluten can trigger an immune response, particularly in people with celiac disease or non-celiac gluten sensitivity.
This increases inflammation, which is a known risk factor for various conditions, including mental health issues.
Research in The American Journal of Gastroenterology shows an association between non-celiac wheat sensitivity, showing an association with increased markers of inflammation.
Gut-Brain Axis: The gut and brain communicate through the gut-brain axis, a complex network involving the nervous system, immune system, and hormones.
Disruptions in gut health can affect this communication, leading to an increased risk of developing psychological conditions, such as anxiety.
A review in Neurotherapeutics discusses the role of the gut microbiome in regulating the gut-brain axis and its potential impact on mental health.
Inflammation: The inflammatory response caused by gluten in sensitive individuals can also affect the brain. Inflammation has been linked to the development of anxiety and other mood disorders.
A study in Brain, Behavior, and Immunity found that markers of inflammation are often elevated in patients with anxiety disorders.
Nutrient Absorption: Gluten-related gut damage can impair the absorption of essential nutrients, including those vital for brain health, such as B vitamins, iron, and omega-3 fatty acids.
Deficiencies in these nutrients can contribute to mood disorders, including anxiety.
Conclusion
The relationship between gluten, gut health, and anxiety highlights the importance of dietary choices in maintaining both physical and mental well-being. For people with gluten sensitivity or celiac disease, avoiding gluten may not only improve gut health but also reduce the risk of developing anxiety. And for those who don't think they're sensitive to gluten, there's no benefit to consuming it, so you're better off avoiding it anyway.
🧠 Mental Fitness
Higher coffee intakes are associated with slower cognitive decline and reduced risk of Alzheimer's. The study found that for those who drink one cup of coffee and increase it to two per day, they reduce their risk of cognitive decline by eight percent after 18 months. I'm glad my parents are big coffee drinkers and that I followed suit with them (though I do prefer espressos or Americanos since we got started with Amare).
Feeling sleep deprived but still need to perform at your best? You know I'll recommend drinking your Happy Juice Stack, but you might also want to add a serving of creatine. A single dose improves cognitive performance even if you're mentally fatigued.
Another creatine study shows benefits for older adults.Creatine enhances physical function, strength, and lean body mass in older adults, whether they're healthy or have a chronic disease.
🏋️♂️ Physical Fitness
Weed smoking is bad for your cardiovascular system. A new study shows that smoking weed each day increases heart attack risk by 25% and stroke risk by 42%.
🥩 NUTRITION
Higher caffeine intakes may reduce the risk of obesity and osteoarthritis. Yep, you read that right. Higher intakes of caffeine over time may protect the body from developing obesity and osteoarthritis. If you're sensitive to caffeine, it might not be for you, but if you're not, you don't need to fear consuming it. That's probably counter to what some "health coaches" on social media will say, but it's the truth based on science.
Feel Better Fast!
Energy+, EDGE, and MentaBiotics make up the Happy Juice supplement stack, with ingredients clinically proven to: