Nutrition

Integrative Medicine

Are there clean ingredients that are not caffeine or stimulants that can boost energy naturally?

Boosting Energy Naturally: Look Beyond Caffeine for Lasting Results

Hey Josh, the question was are there clean ingredients that are not caffeine or stimulants that can Boost energy naturally? There are, but I don't think it's the way to go. I'll answer your question. First ginseng has been used for that. Maca has been used for that, and I'll show Ganda is, he's pretty good for that, but I wouldn't do that first. And here's why, almost every time somebody doesn't have energy. It's because there is something else going wrong. Most likely they're not sleeping. Well and are used to have a. I had a professor in graduate school, who used to say when you have a, when you hear hoofbeats outside your window. Don't start by looking for zebras. Look for the obvious cause there's hook beats. It's probably horses. And if you're fatigued and your energy isn't what you think, it should be. And you're kind of dragging during the day. I'm going to 99. 9%, tell you that, if you can go back and correct, your sleep, that's going to go away. You can still use ashwagandha. It's wonderful marker. There. You can experiment with all of those things, but energy is like water. You cannot grab water with your hands and you cannot get energy from other things, but what you can do with Waters, you can create in your palms and environment where water can live you can cup your palms and you can actually hold some water in there. Not very long and not very effectively, but you can do it and just go with me on the metaphor. It's the best I could come up with. But the point is, you want to create that pom. You want to create that open space for energy in your life. And you do that, not by taking other stuff, but really by correcting sleep and managing stress because those are your energy drainers. I hope that helps

When it comes to boosting energy naturally, the best way to do it is by correcting sleep and managing stress - not by taking supplements like ginseng, maca, or ashwagandha.

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Are there clean ingredients, aside from caffeine or stimulants, that can naturally boost energy? Yes, there are options like ginseng, maca, and ashwagandha. However, I don't believe that's the best approach. 

In most cases, low energy levels are due to other underlying issues. The primary culprit is often lack of sleep. It's important to address sleep quality and duration first. As my professor used to say, when you hear hoofbeats outside your window, don't look for zebras, look for the obvious cause - it's probably horses. So, if you're feeling fatigued and lacking energy, correcting your sleep patterns will likely resolve the issue in 99.9% of cases.

While you can still experiment with supplements like ashwagandha, it's crucial to understand that energy is not something you can directly obtain from external sources. It's more like water - you can't grab it with your hands. Instead, you need to create an environment that allows energy to flow. This means focusing on improving sleep and managing stress, as these are the true energy drainers.

So, rather than relying solely on external ingredients, prioritize creating a supportive environment for energy by addressing sleep and stress management.

Does it really matter what time of day when you take supplements such vitamin D, magnesium and vitamin C?

The Best Time to Take Supplements: Does it Really Matter?

This question is, does it really matter? What time of day? You take supplements such as Vitamin D, magnesium and vitamin C? Look. I've been doing this for 30 years. I've been taking supplements. Have been advising people who take supplements, I have found in general, it doesn't make much difference. There are certain rules of thumb magnesium's very relaxing. You might want to, if you're loading up on magnesium, may be the night times a better time to take that. But you know, the thing is the right time to take vitamins and minerals and supplements. Is when you're likely to take them, you know, that's that's really much more important than the time. The other question, you didn't ask it but I'll throw it out there anyway because a lot of people ask that in conjunction with the time of day question, which is should I take it with or without food? My rule of thumb is, if you don't know, take it with food, less digestive upset, let's likelihood of digestive upset. There are certain times when certain supplements will be prescribed by a health practitioner for a specific reason, and they're meant to be taken away from food. And that's pretty rare. Most of the time we humans got our vitamins and minerals when we ate. So our bodies are very used to taking extra nutrients in, you know, when you're eating so that would be my rule of thumb with with take or take with food or without food and as far as time of day, I don't really think it matters a lot. There are some people who might say that it's not the greatest idea to take the B vitamins at night. I think I'd probably agree with that because they can be energizing particularly if you're deficient in the And then all the sudden you get them and you be awesome energy that you didn't feel before. It's not really the vitamin giving it to you. It's the absence of the deficiency that's giving you that that little kick. But that could happen at night and I probably wouldn't, you know, stock up on my B12 right before bed.

It generally doesn't matter what time of day you take supplements, as long as you are taking them consistently. It is best to take vitamins and minerals with food, as it may reduce digestive upset. Some supplements such as B vitamins may be energizing and should be taken earlier in the day to avoid disruption of sleep.

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When it comes to the timing of taking supplements like Vitamin D, magnesium, and vitamin C, I've found that it generally doesn't make a significant difference. After 30 years of personal experience and advising others on supplements, I can say that the most important factor is actually taking them consistently.

However, there are a few general guidelines to consider. Magnesium is known for its relaxing properties, so taking it at night may be more beneficial. As for taking supplements with or without food, my rule of thumb is to take them with food to minimize the likelihood of digestive upset. Our bodies are accustomed to receiving nutrients during meals, so taking supplements with food aligns with our natural digestion process.

There are rare instances where specific supplements may be prescribed to be taken away from food for a particular reason. But for most vitamins and minerals, taking them with food is a safe bet.

Regarding the time of day, it's generally not a significant concern. Some people suggest avoiding taking B vitamins at night, as they can be energizing, especially if you were previously deficient in them. However, I wouldn't recommend loading up on B12 right before bed.

In summary, the most important aspect is consistency in taking supplements. The timing and whether to take them with or without food are secondary considerations that can be adjusted based on personal preferences and specific supplement recommendations from healthcare professionals.

Is it necessary to take nutritional supplements?

Unveiling the Truth: The Power of Nutritional Supplements

This is a tricky question and it's been one that I've probably been answering ever since I started a hundred years ago in this field. Is it necessary to take nutritional supplements? And of course, that depends on your definition of the word necessary. Of course it's not necessary. And there have been people throughout history who have been very healthy and long lives without nutritional supplementation in different parts of the world. The question is, why would you want to? I mean, nutritional supplements are a high-tech delivery system for nutrients that your body absolutely needs. Can you get these nutrients elsewhere in food while the American dietetic Association has been saying? So since they were formed in 1917, can you get optimal levels from the food know, you can't and and many of the nutrients that we supplement with are just not present in the food supply earlier and foods that nobody eats like, animal organ meats, and things like that. So there are lots of reasons to take nutritional supplements. It's not necessary but neither is indoor plumbing. Yeah. But you know why would you want to live without it?

Nutritional supplements are not necessary for health, however they can provide optimal levels of nutrients that may not be found in everyday food. They can also provide a convenient and high-tech way to deliver these nutrients.

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The question of whether it is necessary to take nutritional supplements is a complex one that I have been addressing for a long time. The answer depends on how you define necessary. Technically, it is not necessary, as there have been people throughout history who have lived long and healthy lives without them in various parts of the world.

However, the question to consider is why you would want to forgo nutritional supplements. These supplements serve as a high-tech delivery system for essential nutrients that your body needs. While it is often said that you can obtain optimal levels of nutrients from food, the reality is that many of the nutrients we supplement with are not adequately present in the modern food supply. Some nutrients, such as those found in animal organ meats, are not commonly consumed.

So, while taking nutritional supplements may not be necessary, there are numerous reasons why one might choose to do so. It's similar to indoor plumbing – not necessary, but why would you want to live without it?

How important is a magnesium supplement for competitive triathletes?

Magnesium: A Game-Changer for Competitive Triathletes

How important is a magnesium supplement for competitive? Triathlete very, let's just put it this way. Magnesium is needed for 300 biochemical operations, 300 Pathways in your metabolism, need magnesium to function. So I consider it not only extremely important for athletes who need to have all those systems functioning at their The top capacity, but I consider it one of the three or four, most essential supplements for everybody. In fact, when people ask me like, you know, I'm only going to take three or four things. What are they? My answer is always vitamin D, magnesium fish oil with a multiple as being number four in a probiotic being number five. So yeah, there's no way to overstate how important magnesium is for a competitive athlete. And I think for everybody,

Magnesium is extremely important for competitive athletes, as it is necessary for 300 biochemical operations and pathways in the metabolism. It is one of the three or four most essential supplements for everybody, along with Vitamin D, fish oil, and a multivitamin.

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A magnesium supplement is highly important for competitive triathletes. Magnesium is involved in 300 biochemical operations and pathways in the body's metabolism. It is essential for optimal functioning of various systems. Not only is it crucial for athletes who need their body systems to perform at their best, but I also consider it one of the top three or four essential supplements for everyone.

In fact, when people ask me about the most important supplements to take, I always mention vitamin D, magnesium, fish oil, and a multiple vitamin. Magnesium plays a vital role in supporting overall health and performance, making it indispensable for competitive athletes and individuals alike.

What do you think about exogenous ketones? (For a "normal" person and for a endurance athlete?)

Are Exogenous Ketones Worth Considering for Weight Loss and Athletic Performance?

Hey, Eduardo. So you asked about what I think about exogenous ketones. Man, I tell you. I battled with this one ever since they first came out, and a couple of companies approached me to endorse them, or to sell them, or talk about them. And I'm just not convinced, and I'll tell you why. I'll tell you what my concern is. Ketosis is associated with weight loss and with all these wonderful other metabolic benefits, because your body is making the ketones. So you're running out of glucose. Your body turns to an alternative source of energy. And now, it's got ketones that you just made through the fat burning process. They're byproducts of fat burning. So when you have plenty of glucose in your system, and you just drink some ketones, how does that give-- I don't get how that gives you the same benefit. It doesn't make sense to me, because ketones are what your body is going to turn to when there's no more glucose coming down the pipe. That's why a ketogenic diet generates ketones. It generates them, because you're not eating any sugar. And so the body has to turn to this fuel source. But if you're not on a keto diet, and you're just a regular person, you're trying to lose weight, you're trying to maybe up your athletic performance, whatever it is, you've got glucose in your system. Adding ketones doesn't make the body say, oh, yay, let's leave the glucose. And even if it did, then you're going to have high glucose. You've got to couple the exogenous ketones with a ketogenic diet, in my opinion, for them to do anything. And even then, I'm not so sure that they do so. The people that I have asked at conferences, when we still had in-person conferences, and you could corner somebody at the lunch wagon or whatever it is and say, listen, what do you think about this, the two people I respected, both of whom were MDs, by the way, and both are very much in this community and not conventional doctors-- And one said everything I'm telling you, like, I don't get it. I just don't believe that they're useful. The other one actually pointed out that there are some cases where it might be useful. Someone becoming fat adapted, trying to get some energy in that middle ground where you really haven't adapted to using ketones yet, and you don't have a lot of energy, and you've got that keto flu, maybe there. Maybe if you're a real super endurance athlete, and you need even more than your body can produce. Your body's already fully producing ketones. You're doing great with it. But you're running an ultra marathon, and you need the equivalent of what conventional runners used to do when they would eat a powerbar while they're running or a glucose thing. So I can see that there might be cases. I believe also there might be some with neurological conditions, where ketones, exogenous ketones, might be good. But the way they're being sold, man, is bullshit. It's like, oh, yeah, drink this, and you'll get energy. Drink this and you'll lose fat. That kind of use for exogenous ketones is just bullshit. And I'm on the fence of whether they have much use for anybody. But they certainly don't have much use, in my opinion, for an average person doing average exercise and on a good, healthy diet, but not necessarily a ketogenic diet. I hope that answers your question.

I'm on the fence about the usefulness of exogenous ketones, as they need to be coupled with a ketogenic diet in order for them to do anything. They may have some use for extreme athletes or people with neurological disorders, but the way they are being sold is often misleading and does not provide the same benefits that a ketogenic diet does.

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My thoughts on exogenous ketones? I've battled with this topic since they first came out. I've been approached by companies to endorse or sell them, but I'm just not convinced. Here's why:

Ketosis is associated with weight loss and metabolic benefits because your body produces ketones as an alternative source of energy when glucose is scarce. But if you have plenty of glucose in your system and you just drink exogenous ketones, it doesn't make sense to me. Ketones are what your body turns to when there's no more glucose available. Adding ketones without following a ketogenic diet doesn't make the body prefer ketones over glucose.

Even if you're on a ketogenic diet, I'm not entirely convinced that exogenous ketones have significant benefits. In my conversations with respected individuals in the field, some have shared my skepticism. One suggested that there might be limited use cases, such as someone becoming fat adapted or for super endurance athletes who need more energy than their body can produce.

There may also be potential benefits for certain neurological conditions. However, the way exogenous ketones are marketed as a quick energy boost or fat loss solution is misleading and, in my opinion, not supported by evidence.

For the average person engaging in regular exercise and following a healthy diet (not necessarily ketogenic), exogenous ketones don't seem to offer much value. I hope that answers your question.

Can you explain why fish oil is one of your "go-to" supplements for most people?

Unlock the Anti-Inflammatory Power of Fish Oil for Optimal Health

So the question is, can I explain why fish oil is one of my go-to supplements for most people? Sure. I think number one with a bullet is that omega-3s from fish are among the most anti-inflammatory molecules on the planet. And all of us have more inflammation than we know what to do with. So we can use all the anti-inflammatory help we can get. And omega-3s from fish and omega-3s in general, but the ones that are found in fish particularly are very anti-inflammatory and therefore very helpful for human health. A second reason is that a lot of research has examined the ideal ratio of the omega-6s to the omega-3s in the diet. An entire book of research was published just addressing this question. And the general findings have been that the ideal ratio in paleolithic man was maybe four to one in favor of the omega-6s, more likely one to one, equal amount of omega-6 and omega-3. We consume now here in America somewhere between 16 to one and 25 to one in favor of the pro-inflammatory omega-6s. So we're like funding our inflammatory army and starving our anti-inflammatory army, which is another reason why fish oil is one of my three go-to supplements for most people.

Fish oil is one of my go-to supplements for most people because it is highly anti-inflammatory, and research has shown that the ideal ratio of omega-6s to omega-3s in the diet should be closer to one to one, while Americans typically consume a ratio of 16 to one to 25 to one in favor of the pro-inflammatory omega-6s.

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Fish oil is one of my go-to supplements for most people because it offers several benefits. Firstly, omega-3s from fish are highly anti-inflammatory, making them valuable for combating the excessive inflammation that many individuals experience. Inflammation is a common issue, and incorporating anti-inflammatory molecules like omega-3s can be beneficial for overall health.

Secondly, research has explored the optimal ratio of omega-6s to omega-3s in our diets. Studies suggest that the ideal ratio, as observed in paleolithic times, was either four to one or even one to one. However, in modern America, our ratio is significantly imbalanced, ranging from 16 to one to 25 to one in favor of pro-inflammatory omega-6s. By supplementing with fish oil, we can help restore a healthier balance between omega-6s and omega-3s, supporting our anti-inflammatory defenses.

Considering these reasons, fish oil is one of my top three recommended supplements for most individuals.

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Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

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Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.