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This Is How Rhodiola Rosea Can Help Boost Your Energy
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many look for a quick fix to combat fatigue. However, there are healthy and unhealthy ways to increase energy. Unhealthy Ways to Boost Your Energy Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry. By now, it’s no secret that energy drinks are bad for the brain and body. Most of them contain large amounts of sugar or artificial sweeteners, caffeine, and other stimulants that provide a temporary energy boost followed by an energy crash. Energy drinks are often accompanied by adverse conditions, such as: Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood pressure Dehydration Caffeinated Drinks While it’s true that caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow¹ to your brain and many other organs. Caffeine causes the release of adrenaline, which puts the body into a “fight or flight” mode. Caffeine increases dopamine levels in a similar manner to amphetamines, though its effects are far less than amphetamines. Dopamine is a neurotransmitter that activates the pleasure centers of the brain, so drinking caffeinated beverages may trigger your cravings for even more caffeine and sugar. If you’re searching for an alternative to coffee or energy drinks, here are 3 ways to increase your energy naturally: 3 of the Best, Natural Ways to Boost Energy and Fight Fatigue 1. Go Nuts Almonds and cashews are an amazing source of healthy fats, fiber, and protein that help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Being low in magnesium can drain your body of energy. Organic nut butters also can provide a great-tasting energy boost. To avoid added sugars, try all-natural nut butters that contain nothing but nuts. 2. Get a Move On Though it may seem like an unlikely way to combat fatigue, research² validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. Exercise has also been associated with improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. 3. Nutritional Support Are you looking to boost your energy without adding calories to your diet or harming your brain? Meet Rhodiola rosea. What is Rhodiola Rosea? Rhodiola rosea (or simply, rhodiola) is a hardy plant that’s adapted to living in extremely challenging environments. Rhodiola is found mainly in Arctic environments and at high altitudes in the northern hemisphere, including parts of Europe, Asia, and North America. A favorite in the East, Rhodiola’s root, technically an underground stem, is the main source of its beneficial substances. Often referred to as “golden root,” rhodiola has been used for centuries by many different cultures to help with energy and a variety of other health issues. Benefits of Rhodiola Rosea Rhodiola rosea has been studied for many different benefits and has been shown to counter fatigue, sharpen attention, and increase mental capacity. Additionally, rhodiola has strong antioxidant properties to fight free radicals. It also has been found to have a beneficial effect on mood. Rhodiola is one of the best-studied and most potent adaptogens. It is fast-acting and helps increase the availability of energy during the day. Its anti-stress effects help lower anxiousness, which promotes restful sleep at night. A generous dose (200 mg) of this versatile and effective nutrient is offered in BrainMD’s premier energy supplement… Focus & Energy Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It's formulated specifically to reinforce the brain and the body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng: Rhodiola (Rhodiola rosea) acts swiftly and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance. This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants.* Ashwagandha (Withania somnifera, root/leaves) is revered in Ayurvedic medicine. It helps the body stay calm and mentally focused while under stress and has been associated with improved memory and attention.* Asian Ginseng (Panax ginseng) is the best-studied and fastest acting of all the ginsengs.* This standardized extract helps improve focus, memory, and overall well-being, as well as help, maintain blood sugar within normal range.* Focus & Energy also provides a generous allowance of standardized green tea extract, which is excellent for promoting blood flow to the brain and the rest of the body.* Green tea helps deliver the active substances in the 3 adaptogens to the brain.* Rounding out Focus & Energy is a nutrient now recognized as essential for human life. Choline has many life functions, including being a building block for acetylcholine, the major transmitter required for sharp mental focus.* If you’re looking to support your focus and increase your energy, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Puetz, T., O’Connor, P., & Dishman, R. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. ScienceDaily. Retrieved March 18, 2025, from https://www.sciencedaily.com/releases/2006/11/061101151005.htm
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How Caffeine Effects Your Brain: Truths and Myths
It suddenly seems as though there’s a new coffee shop on every corner, selling highly caffeinated drinks packed with sugar and fat. As a society, we are going from drinking 1-2 cups of coffee a day to 1-2 cups – three or four times a day. It’s the new comfort food, especially in cold weather. In order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental energy. It’s easy to see why your body craves caffeine in the short term, especially if you’re sleep-deprived and feeling down. As energy levels dip because of an overstressed lifestyle, though, have you ever wondered what all that caffeine is doing to your brain? Many people don’t know of an alternative to caffeine. Negative Effects of Caffeine on the Brain Granted, caffeine can lead to temporary increased alertness, and sports medicine research does promote it as an athletic performance enhancer under certain conditions. However, excessive caffeine every day also constricts blood flow to your brain¹ and many other organs. A daily cup of joe probably isn't a problem, but more than 3-4 cups of caffeine, which is metabolized in your hard-working liver, may raise a few issues. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity – and it’s the key to understanding caffeine dependence. When we are tired, adenosine triggers the brain to slow down so we will go to sleep and naturally rejuvenate our own brain function. Caffeine blocks the effects of adenosine² by occupying the adenosine receptor sites and preventing the brain from seeing it. So even if you are tired and in need of sleep to revitalize brain chemistry, caffeine tricks the brain into thinking it is wide awake. Additionally, caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful fight or flight mode, whereby: Your pupils dilate Your heart beats faster Blood vessels on the skin constrict to slow blood flow from cuts Blood flow increases to working muscles Blood pressure rises Blood flow to the stomach slows Your liver releases sugar into the bloodstream for extra energy Muscles tighten up, ready for action Caffeine also increases dopamine levels in the same way that amphetamines do. Dopamine is a brain neurotransmitter that activates the pleasure centers of the brain. While caffeine's effects are far less than amphetamines, it is a similar process. Long-term Effects of Caffeine: Bad for Your Brain? Excessive caffeine use is associated with serious dehydration (which can harm your body in numerous ways), added stress on your heart, high blood pressure, jitteriness and headaches. Truth is, depending on your own body chemistry, when the effects of the caffeine wear off, you can actually feel fatigued and moody. So, you consume more caffeine to re-energize. Soon enough, you're hooked on the stuff – and it takes more and more to achieve that same feeling. After years of studying brain scans at Amen Clinics, it is clear that reduced cerebral blood flow is the opposite of what you want for optimal brain function. “In fact, decreased cerebral blood flow lowers cognitive function and can exacerbate emotional and mental health problems,” says Dr. Daniel Amen. So, how can you enjoy all-day alertness and productivity without the caffeine jitters? BrainMD is proud to offer its premium, all-natural, all day energy supplement... Focus & Energy BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit-forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 3. Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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These Are Some of the Best Natural Herbs for Energy
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many turn to a quick fix to combat fatigue and boost their energy. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. Let’s look at some of the unhealthy ways people try to increase their energy… Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry, with consumer demand for energy drinks and shots increasing 29.8 percent between 2013 and 2018. While energy shot sales have decreased in recent years, energy drink sales are estimated to earn over 86 billion dollars¹ by 2026. Many people agree that energy drinks are bad for your health (including some who actually consume them). These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they often don’t feed into the body’s natural energy processes, the effects of these beverages are typically short-lived and can cause long-term problems for the brain and body. Regularly consuming energy drinks can lead to adverse effects, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood Dehydration [/wc_box] Additionally, one study found that just one 16-ounce energy drink can increase norepinephrine² (a stress hormone) by 74% and blood pressure by 6.4% in healthy volunteers. For these, and many other reasons, energy drinks should be avoided at all costs. Caffeine It seems like there’s a coffee shop on every corner. By now, it’s no mystery that these stores sell many highly caffeinated drinks that are packed with sugar and fat. It’s also no mystery that caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, especially during the winter months, daily intakes of more than two cups can be overstimulating and potentially detrimental. Excessive Consumption Like many people, you might use caffeine to help you stay focused and give you a boost in physical and mental energy. With the extraordinary stress most are facing today, it’s easy to see why you may crave caffeine, especially if you’re sleep-deprived or feel fatigued. As the pressures of an overstressed lifestyle cause energy levels to decrease, the temptation could be to drink more caffeine to keep your brain stimulated and sharp. Though caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain³ and many other organs. While having a daily cup of joe may not cause serious health problems, drinking more than 3-4 caffeinated beverages a day may create issues for your hard-working liver, kidneys, brain, and other organs. Adenosine Adenosine is the key to understanding caffeine dependence. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity. When you’re tired, adenosine signals the brain to relax so you can go to sleep. Caffeine blocks the effects of adenosine⁴ by occupying the adenosine receptor sites and preventing the brain from responding to it. So, even if you’re tired and need sleep to rejuvenate your brain, caffeine can trick the brain into thinking it’s wide awake. Adrenaline Caffeine triggers the release of adrenaline, which puts the body into a stressful “fight or flight” mode. This can make your: pupils dilate heart rate increase blood vessels on the skin constrict to slow blood flow from cuts blood flow increase to working muscles blood pressure surge blood flow to the stomach decrease liver release sugar into the bloodstream for extra energy muscles tighten to prepare for action Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Caffeine increases dopamine activity in the brain, in the same way that amphetamines do (though caffeine’s effects are far less than that of amphetamines). Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine. This can disrupt the brain’s natural function, which can result in insufficient dopamine production and low dopamine system activity in the long-term. Caffeine Dependency Excessive caffeine use is associated with dehydration (which can harm your body in many ways), the added stress on your heart, increased blood pressure, headaches, and jitters. Depending on your body chemistry, when the effects of caffeine wear off, you may feel fatigued or emotionally deflated. This may drive you to consume even more caffeine to get you back to feeling alive and energized. Of course, this can lead to caffeine dependency since it will take more and more caffeine to achieve the same result. Other Unhealthy Stimulants There are many other stimulants that can become habit-forming or harmful to your health. Besides the caffeine from coffee beans, many derived from plants such as coca (leaves), guarana, kava kava, kola, and tobacco (nicotine). Though some of these may be beneficial in small amounts, they can be injurious to your health when taken in large quantities over an extended period. It’s important to remember that just because an energy enhancer comes from a “natural” source doesn’t necessarily mean it’s good for the body Instead of turning to one of these harmful stimulants when your energy is low, try one of these healthy energy-boosters… 8 Herbs & Spices That Provide Natural, Long-lasting Energy 1. Ashwagandha Ashwagandha is a well-known herb that’s been used in an ancient style of medicine called Ayurveda. Originating in India, Ayurveda is a holistic method that blends mind, body, and environment for a completely balanced state of health and well-being. Ashwagandha has such versatile benefits, it’s sometimes called the “Queen of Ayurveda.” The ashwagandha plant is known scientifically as Withania somnifera, as well as Indian ginseng or winter cherry. The word ashwagandha means “smell of the stallion,” which refers to the plant’s natural odor. Somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant have been used for many health benefits, but the root preparations have been most widely employed and most intensively researched. This plant is called an “adaptogen,” meaning it helps the body adapt to stress. The body can react positively to this adaptogenic herb in various ways that support its homeostasis and help it cope with existing challenges, most typically related to stress. Homeostasis is the collective of processes that the body uses to maintain the internal conditions it needs to stay alive. In human clinical trials, ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; promoted memory, mental focus, and sleep quality; lowered food cravings; increased antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; accelerated muscle recovery and strengthening, and supported healthy sex drive. The roots and leaves can be used in teas and the powdered form can be used in recipes. However, commercial ashwagandha ingredients vary considerably in quality, and adulteration can occur. Be sure to use ashwagandha that’s been carefully standardized for its content of active substances, to ensure its benefits are predictable every time you take it. 2. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which has a cooling effect on the body. But this versatile spice also can warm you up in the colder months. Cayenne contains a phytochemical called capsaicin, which gives cayenne its spicy flavor and helps turn up the heat in your body. Capsaicin digests slowly and increases gastric blood flow, which benefits your gut. Jalapeños and ultra-spicy habaneros also contain capsaicin. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This allows for greater blood flow and increased energy. 3. Cinnamon Cinnamon provides a treasure trove of health benefits and includes anti-inflammatory and antimicrobial properties. Additionally, cinnamon promotes healthy blood sugar levels, which enable the brain to maintain healthy mood and mental sharpness throughout the day. Cinnamon traditionally has been considered a warming spice, and animal studies suggest it may have such “thermogenic” properties. Human studies are needed to confirm whether cinnamon can warm your body while boosting your brain function. 4. Ginkgo Biloba Ginkgo biloba is an ancient tree that’s often referred to as a living fossil. This tree is extremely hardy, resistant to pests, can reach 100 feet in height, and can live for over a century. Ginkgo has been used in traditional medicine for thousands of years. The leaves of ginkgo yield several flavanols which, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This intensively researched plant extract is crucial for optimal brain function. It has a range of powerful antioxidant substances most studied for their capacity to improve blood flow, protect the tissues, promote healthy aging, and enhance memory and concentration. Ginkgo biloba’s unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. 5. Ginseng One of the most popular categories of medicinal plants in the world, the ginsengs are grown mainly for their roots. Ginseng roots naturally contain a diverse assortment of beneficial ginsenosides, polysaccharides, peptides, alkaloids, and phenolics that work together for improving focus, sharpening memory, and supporting overall well-being, particularly when under stress. Panax ginseng, also known as Korean or Asian ginseng, is a potent adaptogen. It’s the best-studied of the ginsengs and leads all other ginsengs for its almost immediate mental focus benefits. Panax ginseng also promotes the release of nitric oxide, a small molecule that the body normally produces as a messenger to open blood vessels and consequently improve blood flow to the brain. 6. Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of catechins and other polyphenols, substances with very powerful antioxidant properties that are also adaptogenic. The green tea polyphenols support healthy blood pressure levels and promote blood flow to the brain. Green tea’s antioxidant benefits help the body maintain a net positive antioxidant reserve against attack from external toxic agents, including free radicals produced by our own cells. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and assist the body with burning carbohydrates and fat to make energy. In some studies, drinking green tea has been shown to potentially decrease the risk for memory problems, and in populations that consume a lot of it, may help curb cognitive decline. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. Green tea only has half the amount of caffeine compared to coffee. Always brew fresh leaves – powdered drinks will not provide brain health benefits. 7. Peppermint Peppermint (Mentha species) is an herb from the mint family. It is native to Asia and Europe and has been used for thousands of years for its health benefits and pleasant taste. Traditionally, it was prized as a digestive health aid, a value now confirmed by clinical research. Peppermint has distinct aromatic properties. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem-solving skills. According to one study,⁵ just the scent of peppermint essential oil can improve alertness and calmness. Many foods and beverages use peppermint. Some are healthy, such as peppermint tea and fresh mint leaves on a salad, while others are unhealthy, such as sugar-laden peppermint ice cream and peppermint candies. Peppermint essential oil can be used in a diffuser to help freshen up a room. 8. Rhodiola Rhodiola rosea is one of the most potent adaptogens. It has been extensively studied and has been shown to counter fatigue related to stress, sharpen attention, and increase overall mental capacity. Rhodiola is fast-acting and has strong antioxidant properties to fight free radicals. It has been found to have a beneficial effect on mood and its anti-stress effects can help reduce anxiousness. Rhodiola can help improve physical and mental performance. It helps increase the availability of energy during the day and promotes restful sleep at night. Herbs for Energy These are just a few of the natural ways you can increase your focus and overall cognition. For better mood, short-term memory, and mental clarity, begin adding these herbs and spices to your diet. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Be sure to let us know below how they work out for you. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus, and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Fontinelle, A. (2022, June 7). The energy drinks industry: Monster, Red Bull, and Rockstar remain popular with consumers. Investopedia. https://www.investopedia.com/energy-drinks-industry Somers, K. R., & Svatikova, A. (2020). Cardiovascular and autonomic responses to energy drinks—Clinical implications. Journal of Clinical Medicine, 9(2), 431. https://doi.org/10.3390/jcm9020431 Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59–77. https://doi.org/10.1080/00207450601042094
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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Peak Energy: How to Get Clean Energy Without the Crash!
As you go about your day, do you ever wish you had more energy? You aren’t alone. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include drinking caffeinated beverages and sugary energy drinks. Unhealthy Ways to Boost Energy Caffeine Caffeine consumption has significantly increased over the past decades. Intakes of more than two cups a day can have detrimental side effects. While caffeine can provide a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain and many other organs. Energy Drinks Energy drinks – which contain high amounts of caffeine, sugar or artificial sweeteners, and other stimulants – can provide a temporary energy boost, which is inevitably followed by an energy crash. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, it’s a good idea to avoid these unhealthy sources of energy. Instead, consider clean, long-lasting energy from high-purity supplements like BrainMD’s new… Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* Peak Energy Ingredients PeakATP® 400 mg A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy. ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most. Benefits of PeakATP®: Supports blood flow Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine 200 mg Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake. Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently. When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects. Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* Who Can Benefit from Peak Energy? Everyone: Peak Energy provides the body with the clean energy it needs to power through even the toughest days.* Although caffeine can have a similar effect on the body, the powerful properties of PeakATP® and Enfinity® Paraxanthine work together to produce an impact that’s similar to caffeine but without the jitters and unwanted side effects.* Athletes: Peak Energy contains a powerful, well researched ATP supplement for athletes.* One study¹ looked at the effects of ATP supplementation on postexercise ATP levels in 42 healthy males. Oral ATP supplementation was provided in doses of 400 mg for 2 weeks prior to exercise sessions. The study concluded that oral ATP could help prevent exercise-induced declines in ATP and its metabolites, which can help enhance peak power and muscular excitability. Those Looking to Quit Caffeine: Caffeine is used by more than 90% of adults² on a regular basis with most of them consuming more than 200 mg daily. As the main metabolite of caffeine in humans, paraxanthine has many of the same properties, and offers similar benefits, as caffeine. Studies have found that paraxanthine has an improved safety profile over caffeine and has low abuse liability³ and anxiolytic (produces feelings of anxiousness) activity. One study found that in both sedentary and active individuals between 7 to 65 years old, oral ATP supplementation helped reduce fatigue, increase muscle strength,⁴ and enhance cardiovascular health. People Who Want to Boost Their Energy During Workouts: Many people use pre-workout powders that contain significant levels of caffeine (upwards of 300 mg). PeakATP® and Enfinity® Paraxanthine provide caffeine-like benefits regardless of activity levels. In fact, studies have shown fewer negative consequences for individuals who use supplements with these ingredients as opposed to consuming caffeine. Individuals Seeking to Strengthen Their Cardiovascular Health: Various studies looking at the impact of paraxanthine on athletic performance have suggested that it may help support cardiovascular health. Studies indicate that paraxanthine has less cardiovascular side effects⁵ in comparison to caffeine. Similarly, the impact of oral ATP has been shown in studies to enhance cardiovascular health⁶ in individuals of varying ages and athletic abilities. Peak Energy FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Why should I take Peak Energy? Peak Energy works to stimulate the nervous system and helps enhance energy levels in the body.* Taking Peak Energy can help improve physical performance during high intensity activities or assist in providing a much-needed boost in energy, which may have a similar effect to caffeine but without the side effects.* In conjunction with a healthy lifestyle, taking Peak Energy as suggested may help support energy levels while also sharpening focus and memory.* How do I take Peak Energy? Peak Energy is available in both capsule and powder forms: Capsule Form Adults take one capsule, but not more than 2 capsules, per day. Powder Form (Natural Blackberry Flavor) Adults mix 1 scoop of powder into 6-8 ounces of water and drink once a day. For best results, do not consume within 4 hours of bedtime. Peak Energy is not recommended for use with caffeine or other stimulants. Can this product make me dependent or addicted? The natural ingredients in Peak Energy, PeakATP® and Enfinity® Paraxanthine, aren’t habit-forming. Does Peak Energy contain any allergens? No. Peak Energy is a natural supplement and is free from corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan and gluten-free. What other BrainMD products complement or enhance the effectiveness of this supplement? Peak Energy can be taken with many other BrainMD supplements including Advanced Blood Flow to increase circulation, and Omega-3 Power to support brain and heart health. [/wc_box] "Peak Energy is a breakthrough in clean, sustained energy. This unique formula fuels your brain and body without the crash, helping you stay focused, strong, and productive all day.” - Daniel G. Amen, MD Live Life at the Peak! Peak Energy provides generous doses of proprietary ingredients PeakATP® and Enfinity® Paraxanthine for improved blood flow and muscle strength as well as support for attention, memory, and overall cognition.* Having sufficient levels of these potent ingredients can help fight fatigue and keep you energized throughout the day!* Available in both capsule and powder forms, Peak Energy is a high-quality ATP supplement that’s clean, effective, and safe.* Try Peak Energy today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Purpura, M., Rathmacher, J. A., Sharp, M. H., Lowery, R. P., Shields, K. A., Partl, J. M., Wilson, J. M., & Jäger, R. (2017). Oral adenosine-5'-triphosphate (ATP) administration increases postexercise ATP levels, muscle excitability, and athletic performance following a repeated sprint bout. Journal of the American College of Nutrition, 36(3), 177–183. https://doi.org/10.1080/07315724.2016.1246989 2. Meredith, S. E., Juliano, L. M., Hughes, J. R., & Griffiths, R. R. (2013). Caffeine use disorder: A comprehensive review and research agenda. Journal of Caffeine Research, 3(3), 114–130. https://doi.org/10.1089/jcr.2013.0016 3. Szlapinski, S. K., Charrette, A., Guthrie, N., & Hilmas, C. J. (2023). Paraxanthine safety and comparison to caffeine. Frontiers in Toxicology, 5, Article 1117729. https://doi.org/10.3389/ftox.2023.1117729 4. González-Marenco, R., Estrada-Sánchez, I. A., Medina-Escobedo, M., Chim-Aké, R., & Lugo, R. (2024). The effect of oral adenosine triphosphate (ATP) supplementation on anaerobic exercise in healthy resistance-trained individuals: A systematic review and meta-analysis. Sports, 12(3), 82. https://doi.org/10.3390/sports12030082 5. Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Lewis, M. H., Faries, M., Kephart, W., Purpura, M., Jäger, R., Wells, S. D., Liao, K., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2024). Paraxanthine provides greater improvement in cognitive function than caffeine after performing a 10-km run. Journal of the International Society of Sports Nutrition, 21(1), 2352779. https://doi.org/10.1080/15502783.2024.2352779 6. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357
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This Is How to Boost Your Attention and Energy with Choline Supplements
Do you feel like you don’t have enough energy to get through the day? Is it difficult for you to finish things once you’ve started them? Do you find it hard to concentrate? If you answered yes to any of those questions, you might be low in choline and could benefit from choline supplements. What is Choline? Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. Choline also is very important for a healthy pregnancy. The U.S. Govt. has made recommendations for adequate dietary intake of choline. Surveys indicate that as many as 9 of 10 Americans, including most pregnant and lactating women,¹ have intakes well below the recommended Adequate Intake for choline. Choline and the Brain Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Brain circuits that use this transmitter are called cholinergic, and cholinergic neurotransmission is crucial for memory, learning,² mental clarity, focus, and concentration. Choline also plays an important role in maintaining cell membranes, the thin molecular sheets that define most of the structure and functioning of all our cells. Choline is part of the structure of phosphatidylcholine, a key membrane building block. Choline and Methyl Groups Choline is fundamental to all life as a source of methyl groups, each a deceptively simple combination of one carbon atom with three hydrogen atoms. Choline is a major dietary source of methyl groups, which the brain needs for making the neurotransmitter epinephrine, the sleep hormone melatonin, and the myelin insulation of its nerve cells. The brain and other organs routinely have a high demand for methyl, and choline’s methyl groups back up the methyls we obtain from dietary methylfolate and methyl vitamin B12. As a methyl backup, choline also helps ensure healthy gene function. Our neurons and all our other cells require methyl to make and maintain their DNA, to turn their genes on and off (epigenetic controls), for growth and maintenance, to regulate homocysteine which is a potentially toxic metabolic byproduct, and for numerous other life functions. The liver is the body’s main methyl coordinator and needs choline to make bile for healthy digestive function; choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage. Liver problems also can drain the energy of the entire body. Choline-rich Foods Our bodies normally can make a small amount of choline, but some people have gene mutations that impair their capacity to make it. Though all of us rely on food sources for some of our daily intake, a large percentage of women, children, and older men are not receiving adequate choline in their diets. Choline deficiency can increase the risk of poor concentration, poor memory, and other cognitive impairments, especially as we age. Choline can be found in many foods, including liver, beef, salmon, cod, cauliflower, and Brussel sprouts. Many refer to eggs as a “brain food,” since the yolks are rich in choline. Choline is especially present in animal products, so vegetarians and vegans are more prone to experiencing a deficiency in choline. Although eating a varied diet increases the likelihood that you are consuming enough choline, you may consider trying a supplement that contains choline – especially if you find yourself struggling with memory, focus, attention, or learning. BrainMD recognizes choline’s importance by including it in our premier multiple, NeuroVite Plus Multivitamin. Choline is also featured in two of our specialized brain supplements. 2 Powerful Choline Supplements to Boost Your Attention and Energy Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Attention Support Attention Support can increase your attention span while helping you stay relaxed and calm.* Increase your (or your child’s) potential with Attention Support’s natural focus boosters.* Its ingredients were picked for their clinically proven benefits for attention, concentration, calm, and overall self-control.* It also promotes healthy memory and learning in both children and adults.* This formula includes: Choline – a vitamin-like nutrient that supports the brain’s production of acetylcholine, which is also the nerve transmitter that triggers our muscles to contract.* Magnesium – magnesium is fundamental to the brain’s ability to generate energy, maintain its nerve cell connections, and conduct the electrical activity that underlies all its functions.* PhosphatidylSerine (PS) – as a cell membrane building block, PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory.* Pycnogenol® – a uniquely powerful antioxidant concentrate that promotes the delivery of blood to the brain, Pycnogenol® is the most extensively researched of all the herbal antioxidants.* Vitamin B6 – an essential cofactor for a number of enzymes involved in the production of several neurotransmitters linked to attention and a healthy mood.* Zinc – an essential mineral, required by at least 100 enzymes and crucial for antioxidant protection of the brain, is often found deficient in people with mood problems.* Attention Support gives your brain the nutrients it needs, so its self-regulating processes can keep on top of challenges and allow you to stay focused and productive.* To be successful in today’s world, you need a clear mind and sharp focus. Focus & Energy and Attention Support are two of the best ways to help you achieve your goals.* At BrainMD, we’re dedicated to providing the highest purity nutrients to help give you the attention, focus, and energy you need to do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Brunst, K. J., Wright, R. O., DiGioia, K., Enlow, M. B., Fernandez, H., Wright, R. J., & Kannan, S. (2014). Racial/ethnic and sociodemographic factors associated with micronutrient intakes and inadequacies among pregnant women in an urban US population. Public Health Nutrition, 17(9), 1960–1970. https://doi.org/10.1017/S1368980013003224 Huang, Q., Liao, C., Ge, F., Ao, J., & Liu, T. (2022). Acetylcholine bidirectionally regulates learning and memory. Journal of Neurorestoratology, 10(2), 100002. https://doi.org/10.1016/j.jnrt.2022.100002 Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of Ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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This Is How to Refocus and Commit to Your Goals
Now that we’re well into the year, how are you doing with your goals? Do you feel like you need to refocus and commit to your goals? It’s natural for motivation to wane if you've been busy and haven't had a chance to really focus on you. However, that doesn’t mean you have to ditch the goals you set for yourself earlier this year. Depending on which suits your lifestyle better, here are two options to consider: 2 Ways to Reset Your Focus & Commit to Your Fitness Goals Cold Restart Rather than gradually slipping back into your fitness routines, just dive in at full intensity and modify as you go. Give yourself the leeway to adjust routines to your busy schedule, but don’t misuse that freedom by easing up or giving up on your goals. Realistic Redo Despite your enthusiasm and good intentions, perhaps your goals were too ambitious from the start. Now that you’ve settled into the rhythms of your regular schedule, you should have a good idea of where you can squeeze in a walk, hike, or workout. If you find that you have extra time in your day, you can certainly add new physical activities or intensify the current ones. Though staying on track with consistent fitness is challenging in today’s fast-paced society, attaining health objectives is certainly possible. To optimize your ability to reach your goals, be intentional at setting yourself up for mind-body success. If you need a little help getting motivated, these are some simple steps you can start taking today. Here Are 6 Tips to Help You Power Through Your Routine 1. Find a Fitness Buddy One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 2. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep is involved in rejuvenating all the cells in your body, giving brain cells a chance to repair themselves, and activating neuronal connections that might deteriorate from inactivity. Quality sleep can equip you with consistent, good energy. Getting the recommended 7-9 hours of sleep¹ each night may give you more energy for workouts, outdoor activities or just enjoying your life. 3. Increase Dopamine Naturally Often called the “motivation molecule,” dopamine can help give you the drive and focus you need to be productive. Unfortunately, many of the things that people do to maximize their focus and energy end up backfiring. Nicotine, caffeine, and sugar-laden, fat-filled treats are all very effective at raising dopamine levels. However, things that contribute to a quick spike in energy end up disrupting and decreasing the natural dopamine production process long-term. Increase your dopamine naturally by eating almonds, bananas, avocados, eggs, beans, fish, and chicken. 4. Drink Green Tea Green tea contains high concentrations of powerful antioxidants called polyphenols. There are many health benefits associated with green tea such as reducing stress² and promoting relaxation. In addition to aiding weight loss, boosting exercise ability, and helping muscles recover faster after a workout, green tea also fosters a healthy attention span. 5. Give Yourself a Break Many people equate taking breaks with wasting time, but research demonstrates that taking breaks actually improves your focus and efficiency.³ If you focus on a particular task for too long, your cognitive control system can begin to fail. By switching your attention to something else for a brief period, you can return to your original task with renewed focus. 6. Take an Energizing Supplement Every now and again, everyone feels tired or unfocused. BrainMD's Focus & Energy was designed to prevent fatigue, promote mental sharpness, and preserve productivity.* This supplement features a high potency green tea extract that intensifies oxygen and nutrient delivery to the brain.* Focus & Energy consists of energizing herbs and three powerful plant adaptogens (Rhodiola, ashwagandha, and ginseng) that reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that supports endurance and overall vigor.* Top Benefits of Focus & Energy Here are some of the benefits of taking Focus & Energy: A healthy, balanced response to everyday stress* Improved concentration, focus and productivity* Healthy, sustained energy levels* A more positive approach to life* No caffeine jitters or crash* Energizing Ingredients When it comes to natural ingredients, dose and form matter. That’s why we pay careful attention to published research and use standardized extracts consistent with those proven to work. Focus & Energy features: 600 mg decaffeinated and concentrated green tea extract, providing 270 mg EGCG* 250 mg of Sensoril® Ashwagandha, standardized to 10% Withania glycosides* 200 mg of Rhodiola rosea, containing at least 3% rosavins and 1% salidrosides* 200 mg Panax ginseng with at least 15% ginsenosides* 55 mg of Choline, a nutrient similar to the B vitamins that helps form acetylcholine, a neurotransmitter crucial for focus, learning, and memory.* If you’re looking for a natural energizer, Focus & Energy can help fortify your body with specially selected nutrients that provide enhanced mental focus and sustained energy.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement.* Focus & Energy is safe, natural and non-habit-forming.* Commit to Your Goals Establishing a new routine, or reinitiating an old one, can be stressful. It’s important not to overdo it when restarting a health and fitness regimen. Take things one step at a time. Gradually add exercises back into your schedule. If you start feeling overwhelmed, remove exercises or activities from your regimen until you find the sweet spot. And, for added nutritional support, don't forget to take a potent, high-quality supplement like Focus & Energy. Try it today! P.S. If you’ve maintained your resolutions or goals from the beginning of the year, we at BrainMD applaud your dedication. Keep it up! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. Medical Science Monitor Basic Research, 21, 35–45. https://doi.org/10.12659/MSMBR.894671 Williams, J. L., Everett, J. M., D'Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: A systematic review. Plant Foods for Human Nutrition, 75(1), 12–23. https://doi.org/10.1007/s11130-019-00771-5 Atsunori Ariga, Alejandro Lleras. Brief and rare mental 'breaks' keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 2011; DOI: 10.1016/j.cognition.2010.12.007
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These Are 2 of the Best Clean Energy Supplements!
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, some try a quick fix to combat fatigue and boost their energy. Unhealthy Ways to Increase Energy Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include: Caffeine Caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, daily intakes of more than two cups can be overstimulating and potentially detrimental. While caffeine can lead to a temporary increase in alertness, excessive caffeine consumption from popular energy drinks may contain ingredients that constrict blood flow to your brain and many other organs. Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors. Energy Drinks These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, do you best to avoid these unhealthy sources of energy. Healthy Ways to Increase Energy Ever wonder what people who seem to have boundless energy do to stay energized every day? Here are some of the best daily habits you should adopt to increase your energy. Best Ways to Increase Energy…Naturally! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get Moving Though it may seem like an unlikely way to combat fatigue, research¹ validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. In addition to its physical benefits, exercise increases blood flow² which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. Exercise can lead to an improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. Quality Sleep Quality sleep helps your body restore many of the functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To ensure you have the energy you need, it’s essential to maintain these functions by getting quality sleep. Since sleep is essential to wellness, anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your energy and ability to effectively perform tasks at work, school or home. It’s recommended that adults get 7 to 9 hours of sleep each night. Clean Energy Supplements At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to live as naturally as possible. We recommend ultra-pure supplements to help fill nutrient gaps rather than resorting to potentially harmful means of producing energy (like those listed above). [/wc_box] If you’re looking to energize your brain and body without adding calories to your diet, consider taking clean energy supplements like… Focus & Energy Focus & Energy helps combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages.* Here’s a closer look at the 5 potent ingredients in Focus & Energy: Green Tea Extract (Camellia Sinensis, leaf concentrate) is a staple in Asian cultures that supports healthy blood vessels and helps increase blood flow to the brain.* Sensoril® Ashwagandha is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* Rhodiola Rosea Extract is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to fight fatigue, support a positive mood, and improve physical and mental performance.* Panax Ginseng Extract (or Asian ginseng) is a potent adaptogen. Ginseng contains naturally occurring ginsenosides, which may support focus, memory, and overall well-being.* Choline is a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for attention and learning.* Choline enhances focus, supports healthy memory, and promotes calm.* Focus & Energy can help provide you with the nutrients you need to power through your day.* What Customers Are Saying... "I didn’t believe it when I first heard that the Focus & Energy supplement could make it to where no coffee would be needed. I am now almost two months coffee free! I can’t believe it! Thank you for all you do!” – Christopher H. Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* The two ingredients in Peak Energy both synergistically work together providing you with all day lasting energy and more focus.* Let's take a closer look at each ingredient in Peak Energy supplement: PeakATP® - A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy.* ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.* Benefits of PeakATP®: Supports blood flow* Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine - Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake.* Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently.* When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.* Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* What Customers Are Saying... "It worked instantly for me. I would recommend it to anyone!!” – Nadine H. All-Day Energy If you’re looking for a safe, effective, natural, and non-habit-forming way to support your focus while conserving your mental and physical energy, Focus & Energy and Peak Energy are both excellent choices.* These clean energy supplements feature a blend of time-tested adaptogenic herbs and brain-supporting ingredients.* And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with these dietary supplements.* With Focus & Energy and Peak Energy, you can enjoy all-day alertness and productivity without the caffeine jitters.* Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy or Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: University of Georgia. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. Science News. https://www.sciencedaily.com/releases/2006/11/061108191212.htm Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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This Is One of the Best Ways to Boost Your Brain On the Go
To keep up in today’s fast-paced world, it’s tempting to reach for a quick-fix energy drink or cup of coffee. But be careful! Relying on caffeine and energy drinks actually makes you feel worse in the long run by causing an energy or sugar crash. Excessive, long-term caffeine use is also associated with dehydration. A less-than-adequate daily intake of water can harm your brain and body in numerous ways by causing blood pressure concerns, sleep issues, moodiness, and jitteriness. Drink More Water Your brain is roughly 80% water, which means you need to stay well-hydrated in order to keep your brain functioning optimally. According to one study,¹ thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Conversely, being dehydrated can decrease your cognition, increase your stress hormones, impair your judgment, and damage your brain over time. Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. According to the research,² women likely need at least 11.5 cups of water and men at least 15.5 cups, from all liquids they consume per day. This confirms what most of us already know…we need to drink plenty of water each day. But what can be done for those who don’t enjoy drinking water? Brain Boost On-The-Go BrainMD is proud to offer the natural energy drink Brain Boost On-The-Go. It was created for people who don’t like drinking plain water all day – or who simply want some variety when seeking healthy hydration. Brain Boost On-The-Go includes brain healthy ingredients to boost your mental function and energy and comes in a delicious, refreshing flavor!* Benefits of Brain Boost On-The-Go Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will leave you feeling sharp and focused.* Instead of drinking a high sugar, caffeinated energy drink that will invariably result in an energy crash, why not opt for the smarter choice? Brain Boost On-The-Go has a variety of brain healthy nutrients to increase your energy level and overall sharpness.* A unique aspect of Brain Boost On-The-Go is that it has a calming effect even as it boosts energy, enabling you to handle stress and be productive at the same time.* Brain Boost On-The-Go Ingredients Here’s a closer look at the potent ingredients included in Brain Boost On-The-Go: L-Theanine L-theanine is the major mental focus component of green tea. In clinical research, it’s been found to help enhance attention and is linked to increases of alpha³ and theta waves in the brain. Among its many benefits, L-theanine: Improves focus and clarity* Comes from decaffeinated green tea Increases focus without the jitters* Vitamins B6, B12, and Folate B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. These vitamins and nutrients can help: Promote cognitive health and mental sharpness* Support the synthesis of a variety of neurotransmitters* Facilitate the brain’s huge demand for energy Antioxidant-Rich Berries The brain is our organ most vulnerable to attack by toxins, including the highly active free radicals that come from heated smoke entering the body by way of the lungs. Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals.* This proprietary blend: Contains organic fruits and berries: blueberry, goji, mangosteen, and noni Helps protect the brain, nerve cells, and all our cells from oxidative stress* Supports healthy cognition including memory, learning, and mood* Brain Boost On-The-Go FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Can children take Brain Boost On-The-Go? Yes, Brain Boost On-The-Go is safe for children to use.* Does this product contain sugar? No, Brain Boost On-The-Go is sugar-free. It is sweetened with stevia, xylitol, and inulin. Can this product boost energy levels? Yes, Brain Boost On-The-Go supports the body’s natural energy generation. Does it have caffeine? This natural energy drink is caffeine-free. [/wc_box] What Others Are Saying Fights Fatigue “These small packages are amazing. During the day when I feel fatigued, I will take one and notice the difference in the mental capacity and I can say I feel more productive. I will highly recommend it to fight daytime sluggishness.” -Vic This Works! “A terrific alternative to caffeine. Tasty, convenient, and works well!” -Lydia "Your active brain needs nutrients, but it also needs water. I put a Brain Boost On-The-Go stick in a bottle of water and I stay energized and focused.” – Daniel G. Amen, MD Feed your brain with easy-to-carry drink sticks that add nutrients and flavor to your daily hydration. At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the energy, focus and mental sharpness you need to lead a brain-healthy life. For more information about Brain Boost On-The-Go and our full list of supplements, visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Edmonds, C. J., Crombie, R., & Gardner, M. R. (2013). Subjective thirst moderates changes in speed of responding associated with water consumption. Frontiers in Human Neuroscience, 7, 363. https://doi.org/10.3389/fnhum.2013.00363 Mayo Clinic Staff. (n.d.). Water: How much should you drink every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/water/faq-20422556 Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl 1), 167-168. https://doi.org/10.6133/apjcn.2008.17.s1.23
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What Are the Risks and Benefits of Using Caffeine and Nootropics?
Are you looking to supercharge focus, enhance your cognitive abilities, or just have enough vitality to get through the day? If so, you’ve likely tried caffeine or nootropics at some point – two popular go-tos when seeking improved energy and mental performance. But before you add a brain supporting concoction to your coffee or other beverage, let’s take a deep dive into the complex chemistry of caffeine and nootropics to help uncover whether this dynamic duo is a secret weapon for productivity or a risky gamble with your health. What Are Nootropics? Nootropics are substances designed to enhance cognitive function. While some nootropics are naturally occurring compounds, others are synthetic. Each works through different mechanisms in the brain to help support memory, creativity, and focus. Many people, such as students seeking better concentration or working professionals aiming for improved productivity, turn to nootropics hoping to find a mental edge. The appeal lies in their potential benefits versus the typical drawbacks associated with stimulants. Some popular examples of nootropics include herbal supplements like ginkgo biloba. The world of nootropics is vast and continually evolving. This may be a challenge for many users, who must navigate this landscape carefully to find what works best for them. Caffeine and Cognitive Function Caffeine is a well-known stimulant found in coffee, tea, and various energy drinks. Its primary role lies in blocking adenosine receptors in the brain. This action keeps you alert and may reduce feelings of fatigue. Consuming caffeine can help raise dopamine levels, which can lead to improved mood and motivation. It’s no wonder many reach for that cup of joe during early mornings or late-night study sessions. Research shows that caffeine can help promote focus and reaction time.¹ It helps sharpen mental clarity while promoting wakefulness. Tasks requiring sustained attention may become more manageable with even a small amount of caffeine (a shot of espresso, for instance). Also, caffeine may support memory consolidation.² This means it can help your brain process information more effectively after you’ve learned something new. Potential Harmful Effects of Caffeine Unfortunately, caffeine also has its downsides, most notably its capacity to cause nervousness or hyperawareness. Caffeinated beverages can disrupt sleep, especially when consumed later in the day. Also, caffeine may cause digestive issues and headaches. Another significant drawback of caffeine is that it restricts blood flow to the brain. One study³ showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. Since your brain uses about 20% of the total blood flow in your body, any reduction in this flow can have a negative impact on brain function. So, what’s the recommended daily limit for caffeine? Most adults can safely consume up to 400 milligrams⁴ of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. Can Caffeine and Nootropics Be Used Together? Combining caffeine and nootropics can be enticing for those looking to support cognitive performance. Many have wondered if these two powerful substances work well together or not. Caffeine primarily acts as a stimulant, enhancing alertness and focus. On the other hand, nootropics are designed to improve various aspects of brain function, such as memory and creativity. When used in tandem, they may complement each other to promote a wide array of health benefits. However, it’s important to consider individual tolerance levels. Some people may find that caffeine enhances the efficacy of certain nootropics without any negative side effects. Others might experience increased hyperactivity and fidgetiness. Benefits of Using Both Caffeine and Nootropics Using caffeine and nootropics may yield impressive benefits for cognitive function. They may help improve memory recall, enhance creativity, and reduce mental fatigue. The combination of these two substances may create a synergistic effect that amplifies overall productivity. Caffeine’s stimulatory properties may complement the cognitive enhancements offered by nootropics. This pairing may help you tackle complex tasks with greater ease. Many users report heightened clarity of thought when combining both substances. Also, this duo may aid in mood enhancement as well, potentially leading to a more positive outlook during challenging tasks or projects requiring sustained focus. Risks of Using Both Caffeine and Nootropics Combining caffeine and nootropics also may come with certain risks. Caffeine is a powerful stimulant that can lead to increased heart rate, nervousness, and feelings of anxiousness when taken in excess. Mixing caffeine with certain nootropics might intensify these negative effects. Some nootropics may enhance the excitatory properties of caffeine, leading to potential overstimulation. This could result in restlessness or difficulty focusing rather than improved mental clarity. It’s important to keep in mind that individual responses may vary. What works well for one person could trigger adverse reactions in another. It’s crucial to monitor how your body reacts when using both substances together. Adverse interactions between specific nootropics and caffeine are possible too. Certain combinations might counteract each other’s benefits or even create new side effects. All these points are worth considering before you add them to your routine. Alternatives to Using Caffeine and Nootropics If you’re looking to boost your cognitive performance without relying on caffeine and nootropics, there are plenty of alternatives to explore. First, explore potential lifestyle changes you might adopt. These are just a few you might consider adding to your daily wellness routine… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Regular exercise can help promote brain function. Activities like running or yoga can increase blood flow and promote neurogenesis. Nutrition can play a crucial role too. Foods rich in omega-3 fatty acids, antioxidants, and vitamins and minerals can help support cognitive health naturally. Add salmon, blueberries, and leafy greens to your diet for an effective brain boost. Mindfulness practices, such as meditation, may help improve focus and reduce stress levels. Even short sessions daily can make a big difference over time. Sleep should never be overlooked. Quality rest is essential for memory consolidation and overall mental clarity. Brain games, like working on puzzles or learning new skills, can help keep the mind sharp without any stimulants involved. [/wc_box] Best Practices for Using Caffeine and Nootropics Together When it comes to combining caffeine and nootropics, a gradual approach is best. Starting with lower doses can allow users to gauge their reactions before making any adjustments, if necessary. This measured approach ensures that both caffeine and nootropics can contribute positively to energy and mental clarity without overwhelming the system. Energy and Mental Clarity: Find the Right Balance Finding the right balance between caffeine and nootropics is essential for anyone looking to enhance their cognitive performance with these two stimulating compounds. While caffeine offers immediate benefits, such as increased alertness and improved focus, nootropics can provide longer-lasting effects that support brain health over time. Experimenting with various combinations may help you discover what works best for your individual needs. It’s important to start with lower doses and observe how your body responds. Monitoring any side effects or changes in mood can help you make the appropriate adjustments along the way. Ultimately, finding the proper balance between caffeine and nootropics may allow for greater mental clarity and productivity – an enticing prospect for students, professionals, or anyone eager to support their cognitive capabilities. Note: It’s recommended to consult with a healthcare professional before adding caffeine and/or nootropics to your diet, especially if you have pre-existing conditions or are on any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Research Council. (2018). Caffeine in food and dietary supplements: Examining safety: Workshop summary. National Academies Press. https://doi.org/10.17226/25116 2. Johns Hopkins Medicine. (n.d.). Caffeine has positive effect on memory. Johns Hopkins Medicine. Retrieved January 16, 2025, from https://www.hopkinsmedicine.org 3. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 4. Mayo Clinic Staff. (n.d.). Caffeine: How much is too much? Mayo Clinic. Retrieved January 16, 2025, from https://www.mayoclinic.org
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7 of the Best Workout Safety Tips for Your Home or Gym
As seasons change, many people feel motivated to make positive changes in their physical health, including adopting an exercise regimen or taking your existing routine to the next level. Gym memberships typically skyrocket in the beginning of year; many memberships are given as gifts during the holiday season. But some people prefer not to go to a gym and have established an at-home workout routine instead. So, what are the pros/cons of working out in a home, office, or local gym? Pros & Cons of 3 Common Types of Gyms [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Local Gym During the colder months, when many outdoor sports are no longer a viable option, many head to the gym to stay in shape. However, there are several drawbacks to purchasing a gym membership. Aside from the package price, there are gas expenses to consider, and the time required to drive to and from the gym, which can be a deterrent if the weather gets nasty. Despite solid goals and good intentions, consistent gym attendance can be a challenge throughout the year, and especially during the winter season. Home Gym To enjoy the benefits of the gym without having to go to the gym, many people invest in home fitness equipment. The upside is that you can use the equipment whenever you want, and don’t have to worry about wiping down an apparatus before using it. The downside is that starting a home gym can be expensive. Plus, if anything breaks, it’s up to you to replace it. Also, many who own a home gym may find their workout equipment to be inferior in quality or limited in variety when compared to what’s available at a local gym. Recent research¹ found that there are benefits and drawbacks to both working out at home and going to a gym. If you decide to invest in home gym equipment, you can start small with dumbbells and work your way up to a stair climber, stationary bike, bench press, or treadmill. Office Gym Why invest in gym equipment when there are plenty of exercises you can do at work or home for free? Depending on how much room you have in your business office or home office, you can do basic exercises like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that’s great for strength training, but what about cardio? There are plenty of standbys like skipping rope or doing jumping jacks. You also can do high knees, side to side punches, sumo squat jumps, or the ever-dependable running in place. [/wc_box] Regardless of which type of gym you choose, here are some top workout safety tips for the home, office, or local gym… 7 Best Workout Safety Tips for Your Home, Office, or Local Gym 1. Always Observe Safety Guidelines Any responsible gym will have a posted list of workout safety tips and procedures somewhere inside the gym and on their website. Be sure to thoroughly read and adhere to these guidelines. It’s a good idea to follow these recommendations when working out at home or work too. Keep in mind that some of the gym’s safety guidelines may need to be modified for your home or office setting. 2. Warm Up First It’s important to do stretches and flexibility exercises before you start your workout. Though there are literally hundreds of joint mobility exercises out there, here are just a few you can try (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. 3. Stay Hydrated It should go without saying, but it’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this can help you build muscle. 4. Strength Training Tips Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. You can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios also have online offerings. Safety tip: if you’re lifting weights, always make sure you have a spotter, even at home. 5. Don’t Stop Exercising Exercise is vital to building strong muscles and joints, so one of the worst things you can do is stop working out (unless you’re experiencing intense muscle and joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby, and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. 6. Don’t Overdo It A corollary to the previous point is that you shouldn’t overdo it. Avoid excessive exercise, which can cause severe joint and muscle discomfort. Exercise that’s too vigorous also can release potentially toxic free radicals, which are generated as you burn more oxygen. These can modify your DNA, break down the structure of your cells, and generally lower the quality of your life. This is an important step in helping to prevent post-workout muscle and joint pain. 7. Post-Workout Stretch This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important during the cooldown phase of your workout as it prevents the buildup of lactic acid and metabolites, which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Also, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. Stretching, both pre- and post-workout, can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury, so make it a part of your workout ritual. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 150 minutes² of physical activity per week. If you’re looking to lose weight, you may want to increase the duration and intensity of your workout sessions. Remember to consult with your doctor or healthcare professional before starting any fitness regimen. Many have discovered the positive physical and mental effects associated with exercise. Incorporating these workout safety tips into your gym/office/home exercise routine can help keep you strong, fit, and injury-free! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Harvard Health Publishing. (2019, November 14). Exercising at the gym versus home: Which one is better? Harvard Health Blog. https://www.health.harvard.edu/blog/exercising-at-the-gym-versus-home-which-one-is-better-2019111418063 2. American Heart Association. (n.d.). Recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/recommendations-for-physical-activity-in-adults-and-kids
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CoQ10 Can Help You Have Better Energy and Heart Health
CoenzymeQ10: The Missing Link for Heart Health and Energy Coenzyme Q10—known commonly as CoQ10 and often referred to as the "spark plug" for our cells-- is a vital molecule that plays a central role in cellular energy production. It’s so important, that we make it in every cell of our body. (More on that later. Spoiler alert: We don’t make it very efficiently as we get older.) When I say CoQ10 is the “energy molecule”, I’m not kidding. CoQ10 is necessary for creating adenosine triphosphate (ATP)—the energy “currency” that powers nearly every cellular function in the body and is needed for every single action you take, from sleeping to running a marathon, from blinking your eyes to dancing the macarena (7,11). Without sufficient CoQ10, our cells struggle to generate the energy they need, especially in high-demand organs like the heart, brain, and muscles, where energy requirements are particularly high (7). Not surprisingly, CoQ10 is especially concentrated in energy-demanding organs like the heart, liver, and kidneys (12). And speaking of the heart, in the 1970s Japanese researchers pioneered studies on CoQ10 because they recognized its benefits in treating heart failure and other cardiovascular conditions. It was approved as a prescription medication for congestive heart failure in Japan, where it’s still used in this context today. Japan remains one of the few countries where CoQ10 is prescribed as a medication rather than just marketed as a dietary supplement, underscoring its established role in cardiovascular treatment there. Moreover, individuals taking statin medications to manage cholesterol may experience even greater CoQ10 depletion (4). Statins work by inhibiting the mevalonate pathway, which is essential not only for cholesterol production but also for CoQ10 synthesis. This interference can result in lowered CoQ10 levels, potentially leading to muscle pain and fatigue—two of the most common statin side-effects. Depleted CoQ10 can even, in some cases, lead to compromised heart function (4, 8). This decline in CoQ10 can lead to a range of issues, from decreased stamina and vitality to a heightened risk of cardiovascular and neurological conditions (27). Certain lifestyle factors, like poor diet, stress, and environmental exposures, can also contribute to lower CoQ10 levels, accelerating the aging process at the cellular level (25). CoQ10 is also a powerful antioxidant. And as we age, our natural levels of CoQ10 decline, reducing the body’s capacity to produce energy and defend against oxidative damage (13). And to make matters worse, certain common medications, such as statins, further deplete these levels, making supplementation beneficial for many people (5, 19). Oh, and by the way: It is nearly impossible to get optimal amounts of CoQ10 from food. The most CoQ10 rich foods in the world are organ meats, which few people eat regularly, and which only contain a couple milligrams per portion anyway. For all these reasons, CoQ10 supplementation, especially in a highly absorbable form like UbiQsome®, can help counteract the negative effects of depleted CoQ10, restore energy levels and muscle function (16), and—most important of all—be beneficial in supporting cellular energy, heart health, and overall vitality as we age (19). Why CoQ10 Matters Research has shown that CoQ10’s role extends way beyond energy production. Its powerful antioxidant properties—briefly mentioned earlier—means that it helps protect cells from oxidative damage caused by free radicals. Free radicals—rogue oxygen molecules that run wild in our body wreaking cellular havoc--- are a mighty contributor to aging and the to the development of nearly every chronic disease you can think of (3). Studies suggest that by neutralizing free radicals, CoQ10 can support cardiovascular health, enhance exercise performance, and improve brain health—all crucial for maintaining quality of life as we age (16, 27). Earlier, we mentioned statins, which may indeed be necessary for some patients, but what must be understood is this: Statins reduce cholesterol by inhibiting the mevalonate pathway, which is also responsible for CoQ10 synthesis. So sure, your body makes less cholesterol—which may or may not turn out to be as important as we once thought—but meanwhile, you’re also making less CoQ10, and you can’t afford to make any less of that than you already do. So for those taking statins, CoQ10 supplementation is particularly important. Compromised CoQ10 levels can sometimes lead to muscle pain, fatigue, and even compromised heart function (4, 8). Supplementing with CoQ10, especially in a highly absorbable form like UbiQsome®, supports muscle health, protects cellular energy production, and enhances overall cardiovascular function—making it a critical consideration for anyone relying on statins for heart health (16, 20, 30). CoQ10, Aging, and Energy As we grow older, our body’s production of CoQ10 naturally slows down, leading to a gradual decline in cellular energy (2, 12). (You may have noticed this!) This reduction in CoQ10 can be particularly noticeable in energy-intensive organs like the heart and muscles, where it plays a key role in maintaining vitality, endurance, and overall function (1, 8). The decrease in CoQ10 levels is not only associated with lower energy but also contributes to oxidative stress—that’s the damage from free radicals we talked about earlier, a process that accelerates cellular aging and may increase the risk of chronic diseases (13, 25). CoQ10 protects cells from oxidative damage, which can accumulate over time and contribute to age-related conditions like cardiovascular disease and neurodegenerative disorders (3, 21, 26) For those looking to counteract the effects of aging, CoQ10 supplementation offers a proactive approach to enhancing energy, protecting cells, and supporting long-term health. Whether you’re aiming to maintain stamina, support heart health, or guard against the impact of oxidative stress, CoQ10 provides a unique combination of benefits that make it an essential addition to a healthy aging regimen (10, 13, 23). Ubiquinone vs. Ubiquinol: Understanding the Different Forms of CoQ10 (and Why it Matters) CoQ10 supplements are available in two primary forms: ubiquinone and ubiquinol. These two forms of CoQ10 are essentially different stages of the same molecule—ubiquinone is the oxidized form, while ubiquinol is the reduced, “active” form (7, 17). Each has unique characteristics, and choosing the right form can impact how well CoQ10 is absorbed and utilized in the body. Ubiquinone, the more common form, has been used in the majority of CoQ10 research studies. It is well-established for supporting cellular energy and has a long track record of safety and efficacy (17, 13). When taken as a supplement, ubiquinone is converted into ubiquinol within the body to perform its antioxidant functions. However, because ubiquinone is less readily absorbed, especially in older adults or individuals with specific health conditions, some people may not experience its full benefits (1, 15). Ubiquinol, on the other hand, is promoted as a more bioavailable form due to its pre-reduced state, meaning it is already in the form the body needs to exert antioxidant effects (7, 16). This enhanced absorption can be beneficial for older adults or those with compromised CoQ10 levels, allowing them to achieve higher plasma levels of CoQ10 more quickly. However, ubiquinol tends to be more expensive, and some experts debate whether its higher cost is justified, given that both forms ultimately provide similar benefits in the body (14, 17). In choosing between ubiquinone and ubiquinol, individual needs, health conditions, and cost considerations often play a role. For many people, either form can be effective, as both support cellular energy production and antioxidant defense (7, 17). BrainMD’s Optimized CoQ10 harnesses the advanced UbiQsome® form, designed with cutting-edge Phytosome® technology to maximize absorption and deliver CoQ10 efficiently to cells, regardless of the form (16, 18). Benefits of CoQ10: Backed by Research CoQ10’s range of benefits is supported by extensive research, particularly in areas like heart health, energy production, cellular protection, and support for individuals on statin therapy. Here’s how CoQ10 can support vitality and well-being: 1. Heart Health CoQ10 is particularly important for heart function, as the heart requires a substantial amount of energy to pump blood efficiently. CoQ10 helps maintain energy levels in heart cells and has been linked to improved outcomes in individuals with heart conditions. Research shows that CoQ10 supplementation can help enhance cardiac function, improve symptoms in those with heart failure, and support overall cardiovascular health by reducing oxidative damage to heart tissues (3, 8, 20). 2. Energy and Stamina As a core component of ATP production, CoQ10 plays a critical role in sustaining cellular energy, especially in high-demand organs such as the heart, brain, and muscles. Studies have shown that CoQ10 supplementation can improve exercise capacity, reduce fatigue, and boost stamina, making it popular among active individuals and athletes (9, 12, 24). By supporting mitochondrial function, CoQ10 helps cells generate the energy they need to perform at their best, which is especially beneficial as natural levels decline with age (2, 18, 22). 3. Anti-Aging and Cellular Health CoQ10’s antioxidant properties help combat oxidative stress, which is linked to cellular aging and damage. By neutralizing free radicals, CoQ10 protects cells from damage that can lead to premature aging and the development of chronic diseases. Supplementing with CoQ10 can aid in cellular repair and maintenance, contributing to healthy skin, longevity, and overall resilience against age-related decline (10, 21, 23). 4. Support for Statin Users Studies show that supplementing with CoQ10 can alleviate statin-related muscle pain and fatigue. For individuals taking statins, CoQ10 is a vital addition to prevent depletion and maintain optimal heart and muscle health, allowing them to enjoy the cardiovascular benefits of statins without sacrificing energy and well-being (4, 5, 11, 27). Best CoQ10 Supplements CoQ10 is an essential nutrient for energy production, heart health, and cellular resilience, and its benefits are well-documented in scientific research. As we age, maintaining optimal CoQ10 levels becomes increasingly important, especially for those on medications like statins, which can deplete this vital nutrient (4, 5, 11). By supporting mitochondrial function, protecting against oxidative stress, and aiding heart health, CoQ10 stands out as a powerful ally in the pursuit of longevity and well-being (1, 3, 10). BrainMD’s Optimized CoQ10, with its advanced UbiQsome® Phytosome technology, is specially formulated to provide superior absorption and effectiveness. Whether you’re looking to enhance daily energy, support cardiovascular health, or protect your cells from age-related decline, BrainMD’s CoQ10 offers a potent, bioavailable solution to keep you at your best (16, 18). For anyone committed to proactive, vibrant health, CoQ10 is a natural choice. Discover how BrainMD’s Optimized CoQ10 can be a key part of your wellness journey and give your cells the support they need to thrive (17, 27). Remember, when your cells thrive…. you thrive! Scientific References: Brown M, et al. "The effect of statins on CoQ10 levels." Journal of Clinical Lipidology, 2018. Cirilli I, et al. "Role of Coenzyme Q10 in Health and Disease: An Update on the Last 10 Years (2010-2020)." Antioxidants (Basel), 2021. Cooke M, et al. "Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals." J Int Soc Sports Nutr, 2008. Davis W, et al. "CoQ10 for muscle health in statin users." American Journal of Cardiology, 2019. Fišar Z, Hroudová J. "CoQ10 and Mitochondrial Dysfunction in Alzheimer's Disease." Antioxidants (Basel), 2024. Folkers K, et al. "A one-year bioavailability study of coenzyme Q10 with 3 months withdrawal period." Mol Aspects Med, 1994. Green E, et al. "CoQ10 in heart failure management." Cardiovascular Drugs and Therapy, 2017. Huang Y, et al. "Statin-related muscle pain and CoQ10." Journal of Clinical Pharmacology, 2018. Chen, Y. Liu, Z. Zhao, J. Qiu, "Oxidative stress in the skin: Impact and related protection." Int. J. Cosmet. Sci., 2021. Jelinek M, et al. "Oxidative Stress in the Brain: Basic Concepts and Treatment Strategies in Stroke." Antioxidants (Basel), 2021. Johnson JP, et al. "Role of CoQ10 in mitochondrial function." Cell Metabolism, 2019. Kędziora-Kornatowska K, et al. "Effects of coenzyme Q10 supplementation on antioxidative enzymes in hypertensive patients." Arch Med Sci, 2010. Lee K, et al. "CoQ10 levels and age-related decline." Aging Cell, 2020. Liang Y, et al. "Effects of coenzyme Q10 supplementation on glycemic control." eClinicalMedicine, 2022. Mantle D, Dybring A. "Bioavailability of Coenzyme Q10: An Overview." Antioxidants (Basel), 2020. Mantle D, et al. "Coenzyme Q10 and Immune Function: An Overview." Antioxidants (Basel), 2021. Mine Y, et al. "Stimulatory effects of collagen production induced by coenzyme Q10." J Clin Biochem Nutr, 2022. Nguyen P, et al. "Exercise capacity and CoQ10." Journal of Sports Medicine, 2019. Patel R, et al. "CoQ10 supplementation guidelines." Journal of Dietary Supplements, 2021. Petrangolini G, et al. "A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability." Curr Drug Deliv, 2019. Smith T, et al. "Antioxidant properties of CoQ10." Antioxidants & Redox Signaling, 2021. Sood B, et al. "Coenzyme Q10." StatPearls, 2024. Tsai IC, et al. "Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue." Front Pharmacol, 2022. White A, et al. "Ubiquinone vs. ubiquinol: A comparison of CoQ10 forms." Journal of Nutritional Biochemistry, 2020. Zhang L, et al. "Anti-aging effects of CoQ10." Journal of Gerontology, 2022. Zozina VI, et al. "Coenzyme Q10 in Cardiovascular and Metabolic Diseases." Curr Cardiol Rev, 2018. Žmitek K, et al. "Effect of dietary intake of coenzyme Q10 on skin parameters." Biofactors, 2017. Mayo Clinic. Metabolic Syndrome. Available at: Mayo Clinic.
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