Cold Exposure: Unleashing the Ice Man

May 1, 2017 by Matt Leave a Comment

Cold exposure is the name of the game, and I’m about to tell you why you’ll never be the same.

You guys are probably wondering where I’ve been, and what I’ve been up to…Well I guess you could say I’ve been chilling. 😉

Let’s dive in,

“Chillin’ the most.”

I’ve been consuming every resource I can find on Wim Hof and his secrets of cold exposure. In fact, I have had success with his practice in just a month’s time.

I have heard of Wim Hof before, but learning how to embrace the cold never appealed to me until now.

First, a quick introduction to Wim Hof.

On the Wikipedia entry you can see that Wim has many feats related to cold exposure – the most notable includes staying fully immersed in ice for 1 hour and 52 minutes!

He said it was a brrrrreeze.

Without a shadow of a doubt, it’s clear that Wim is onto something with his breathing method and cold exposure.

I decided to try it myself…

Let me start off by saying that I HATE the cold.

I dread that time of year when summer ends and the land transforms into a dark, cold tundra. Where every morning demands a sweater, and your breath freezes the moment it leaves your mouth. You have to wake up early to get a head start on defrosting your damn car.

Yep, I don’t like that at all.

I’d rather be baking under the sun glistening with sweat, than under the sheets of my bed shivering. Dreading the very moment that I have to leave its warm embrace to face the cold enemy that is the winter.

But not anymore!

You see, life has a crazy way of presenting you with information you need, just when you need it. All you have to do is pay attention, and then apply. So that’s what I’m doing.

Let me explain.

I was browsing the internet and ran across a podcast with Wim Hof. I remembered that he was the “Ice Man” and because all of my friends and family have been talking about how cold this winter was going to be, I decided to take heed and investigate what Wim had to offer.

So I went in deep. I listened to every interview with Wim I could find, I watched the Vice Documentary, I downloaded Wim’s Inner Fire app, and most importantly – I did the breathing practice EVERYDAY. I exposed myself to cold EVERYDAY.

This winter, I am not letting the cold conquer me – I will conquer the cold!

When I started this routine, it was transitioning from warm to cold weather. I bought a cheap thermometer, and my plan was to sit in my pool everyday and acclimate with the weather as the temperature dropped.

You call that cold?

Note – I now have this Infrared Thermometer to give me faster, more accurate reads!

Mother nature is my trainer, and she keeps me strong with progressive cold exposure.

The starting temperature was 66 °F and man did that feel cold. Now, 3 weeks later, I am entering 42 °F water and it feels the same to my body as the 66 °F water once had.

No kidding. Due to the breathing method, I don’t even shiver.

I am in control.

I get goosebumps, and it definitely feels cold, but I don’t shiver and I have a controlled, rhythmic breathing pattern.

By gradually increasing my cold exposure, I set a new personal record of entering 36 °F water, and I am just getting started…

“But enough about me…”

By the way, my wife now likes to tell me that I look like Johnny Bravo. In her words “yeah, you have small legs, a big upper body, and funny-looking hair!” Thanks Foxy Mama, I’ll take that as a compliment – Hoohah!

Let’s talk about this breathing method and what happens when you begin using cold exposure.

1st – Breathing Method

Just by using Wim Hof’s specific breathing method you are able to:

Boost Epinephrine (Adrenaline)
Increase levels of Anti-inflammatory Cytokines (IL-10)
Lower levels of Pro-inflammatory Cytokines (TNF-α)
Alkalize the blood’s PH – Also, as I mentioned HERE, chronic alkalosis can increase PGC-1α which leads to more mitochondria.
Lower carbon dioxide levels in the blood
Flood the body with oxygen!(S)

Click here to find out how to do the breathing method.

“A quick search on YouTube“yields tons of instructional videos if you want to see it in action.

2nd – Cold Exposure

As I mentioned in “Mitochondrial Biogenesis : Fix your ATP, Fix your Life,” cold increases PGC-1α.

If you haven’t read that article I suggest you do, as well as my introduction article to mitochondria.

Basically, cold exposure can increase PGC-1α, which creates MORE mitochondria, which means more ENERGY.

I don’t have anything new to add about the benefits of cold exposure, so I highly encourage you guys to read this free-report that the amazing Dr. Rhonda Patrick is sharing. You can download her free PDF by clicking this link HERE.

These are the benefits you can expect to read about in her report:

Increased Norepinephrine – Boosts focus and attention, used to treat ADHD.
More Dopamine – Neurotransmitter associated with drive and motivation.
Increased Cold Shock Protein (CSP) RNA Binding Motif 3 (RBM3) – This protein is associated with muscle sparing, and longevity.
Better Immune Function
Increased Brown Fat/Brown Adipose Tissue (metabolically active fat)
Raised anti-oxidant activities of the cells
Enhanced cardiovascular function – The growth of new blood vessels through induction of vascular endothelial growth factor (Vegf). This means better oxygen delivery and heat exchange(S).

Again, you really should take a minute to head on over and read Dr. Rhonda Patrick’s report. It’s worth the read. The link is HERE. She also has studies supporting all of these claims!

Wim states that this combination raises serotonin levels. This could be true if your serotonin production is being hindered by inflammation.

The breathing primes the body for the stressor, while the cold provides the perfect stressor.

Wim says that the cold is the test to see how well you are performing your breathing.

I have found that both the breathing method and cold exposure produce profound results.

The breathing makes you feel energetic, clear-headed, and peaceful.

The cold exposure makes you feel focused, strong, and determined.

This type of practice trains your will-power and allows you to crush through obstacles without opposition.

The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.

— Tim Ferriss (@tferriss) January 15, 2017

Well said.

I’ve read testimonies claiming that the Wim Hof method cured their depression. I can’t help but wonder if it was because of the physiological benefits of the two methods, or was it that they introduced voluntary suffering, which made all of their other problems seem insignificant.

In the end it doesn’t matter, results matter.

You will reap the benefits of committing to the breathing method and progressive cold exposure, just as I and countless others have.

All of our modern day commodities have made us sick, weak, and frail.

It’s time to make yourself uncomfortable, and thrive because of it!

Cold Exposure Fast Lane

Lucky for you, I have some tips on how to increase your comfort with the cold.

My approach to rapidly increasing your cold exposure tolerance is going to be through our good friend “brown fat.”

Man… sometimes I feel like all I talk about anymore is brown fat. So let’s get to the meat of it.

Ways to increase brown fat acquisition:

Cold Exposure – You should have seen this one coming(S)!
Fish Oil – Fish oil lowers levels of White Fat and aids in the heat-producing brown fat by inducing UCP1 expression. UCP1 is how the mitochondria in brown fat are able to produce non-shivering thermogenesis(S). This means you stay warm without shivering to create the internal warmth. Wild Fish Oil is a good place to start. That or sardines. Choose your weapon.
Curcumin – Good ol’ curcumin, our bright orange friend. Curcumin has two functions in fat cells: first, it destroys White Adipose Tissue by initiating apoptosis. Second, it increases the expression of Brown Adipose Tissue(S)! NOW CurcuBrain is a top-notch curcumin product.
PGC-1α Activation – Just read “Mitochondrial Biogenesis – Fix Your ATP, Fix Your Life“
Epinephrine – Beta-adrenergic agonists (like epinephrine) are shown to increase brown fat(S). This means that the breathing method is even more important than you might have thought. Plus breathing is free, so as Wim would say “BREATH MOTHAFUCKA!“
Orexin/Hypocretin – Orexin is known as the wakefulness neuropeptide and is capable of increasing brown fat. It directly increases brown fat precursor differentiation(S,S). You can raise orexin activity through lactate(think fermented foods and intense exercise)(S,S), caffeine(S), and intranasal orexin (S).
Exercise Training – Irisin is a hormone that increases in circulation after exercise(S). Irisin is responsible for creating new brown fat cells and also converting white fat cells into the favorable brown type(S). This should be even more motivation to exercise! Get movin’ people!

How to increase cold resistance:

Phenylpiracetam – Phenylpiracetam is a russian nootropic (aka smart-drug) that is reported to increase physical performance and increase cold resistance(S,S). It is for these reasons that it is banned by the world anti-doping agency (WADA). So it must be good, right? Personally, it never did much for me. I’m just listing it for informational purposes.
Niacin – I wasn’t able to find any studies suggesting that niacin increases brown fat, but I do know that when you take enough niacin to get the “niacin flush” you feel like your body is on fire. Part of my cold exposure routine involved a) 500 mg niacin, b) hitting the sauna and doing the breathing exercise, and c) cold exposure -which in my case was the pool outside.

Going from extreme warm to extreme cold is not recommended for those with heart or cardiovascular conditions.

Also, don’t do cold exposure after a weight training workout.

The anti-inflammatory effects of the cold will negate the benefits of the positive inflammation that you create when exercising. The stress from exercise is what signals for your body to adapt and grow stronger. Cold exposure too soon after exercise will blunt this response and reduce your gains.

Conclusion

Utilize these and you’ll find that cold exposure isn’t so bad after all. In fact, you might start to like it.

Remember to start slow, much like you would in weight training. Except in this case, the weights are in Fahrenheit instead of pounds.

Please don’t harm yourself by jumping into 30 degree water immediately after reading this.

Be smart, listen to your body, and progressively decrease the temperature. A thermometer is priceless. 60 °F is a good place to start.

Again, PROGRESSIVE cold exposure is key.

Wim Hof offers a 10-week video course and workshops if you are interested. I haven’t purchased either yet, but they are on my list.

Even though it really seems like I’m trying to sell you on Wim Hof, I am not an affiliate – nor do I think they even offer that.

I am talking about him so much because he is THE ICEMAN. He is the authority on cold, and has successfully trained countless individuals to withstand the cold. On top of that, he is an entertaining and good-spirited guy. I’d love to train with him in person one day. *Cough* Wim, let’s chill.

PS – I began writing this article in December 2016, but didn’t finish it until now. I don’t get much cold exposure these days because it is so dang hot. I do, however, still perform the breathing routine daily.

That’s it!

Until next time, keep your cool.

-Matt

PPS – Stay tuned for an exciting article on the life-changing “bone broth,” coming soon!

Photos by:

Ariel, Wim Hof

Powerful Pre-Workout Drink, Outperform the Rest.

April 24, 2017 by Matt 9 Comments

A powerful pre-workout drink… what could it be?

Hey guys, today I am going to share the top-secret, powerful pre-workout drink that I have been fueling my body with for the past two months.

I was searching for something that could keep me anabolic, not make me feel stuffed and sluggish, yet still have energy to barrel through any obstacles.

I couldn’t find it, so I had to make it.

Let’s get down to business, shall we?

Behold: the ultimate, powerful pre-workout drink formula!

It may appear to be a random assortment of ingredients, but trust me: they were chosen for their power and efficacy.

Here they are:

Powerful Pre-workout Drink

1. BCAA Powder – I started with BPI BCAA, but later switched to Bulk Supps BCAA powder to save money.

Why BCAA’s? Bcaa’s are essential amino acids, meaning they have to be obtained through the diet (or supplementation).

One of the best things about Bcaa’s is that they activate the mTOR pathway, specifically through leucine.

This activation of the mTOR pathway is what gives us the anabolic, muscle-building state that we want. It increases protein synthesis (S).

Increased protein synthesis means faster recovery times after workouts, helping you get back into the gym to kill it again.

Bcaa’s also improve glucose utilization, gut function, and the immune system(S)!
May help reduce muscle soreness from exercise(S).
In mice, they are shown to activate mitochondrial biogenesis through PGC-1α. You can find out why that is significant by reading This Article and This Other Article as well(S).
Play a key role in making glutamate and GABA neurotransmitters (S).

Also I should note that according to this study, the use of intranasal insulin (yes, insulin sprayed up your nose)- which is fascinating and you can learn about HERE – reduces circulating BCAA’s in the blood. This is a good thing, because elevated BCAA levels in the blood is linked to obesity(S).

So this study seems to suggest that intranasal insulin could potentially make your BCAA’s more effective…Synergy, my friends.

BCAA’s are the foundation to the powerful pre-workout drink.

2. XCT Oil – I use Bulletproof XCT Oil as my source of MCT’s. I have not yet experimented with other brands.

If you know of a comparable product, please share with me in the comment section below!

As you should already know, I am a fan of the keto diet. If you didn’t know, then read “Ketosis – More Than a Diet.”

This specific product contains caprylic(c8) and capric (c10) MCTs(medium chain triglycerides).

These are converted into ketones in the liver where they are either used for energy or excreted through the breath or urine. They are not stored in the body.

Ketones also prevent muscle wasting and give your cells a clean source of super fuel(S).

Excerpt from “Mitochondrial Biogenesis – Fix Your ATP, Fix Your Life:”

“ (Ketones) are shown to increase mitochondrial respiration (energy production), increase the NRF-2 antioxidant pathway, decrease reactive oxygen species, decrease anxiety, decrease markers of brain atrophy, be neuroprotective, increase glutathione(the master antioxidant), decrease inflammation, upregulate stress response genes, and increase mitochondrial biogenesis(though maybe not through PGC-1α)(S,S,S).”

You can benefit from the power of this MCT oil even if you are a chronic carb consumer.

Remember, it’s not ecstasy – it’s XCT.

3. High Quality Fish Oil – I started with OmegAvail Fish Oil, but am currently trialing the cheaper Wild Fish Oil brand. The former tastes better, but the Wild Fish isn’t bad either.

Everyone and their grandma has heard about the benefits of fish oil…but for the purposes of this stack, it also increases protein synthesis -possibly through the mTOR pathway(S).

Fish oil users report reduced soreness after exercise (S).
Fish oil increases brown adipose tissue which leads to a higher metabolism and a leaner bod(S). Scroll down to “5) Cold Exposure” to learn more about the benefits of increasing brown fat.
Increases insulin sensitivity(S).

So now we have healthy fats and amino acids in our powerful pre-workout drink. Let’s keep going.

4. Beta-Alanine – I stuck with the Bulk Supps Beta-Alanine for this one.

This one is a supplement I’ve always heard great things about, but never tried. I guess it wasn’t “exotic” enough for me. But I’m glad I finally took the plunge.

Beta-alanine raises muscular stores of carnosine, which helps to buffer hydrogen (H+) ions that accumulate during a tough workout.

This rise in hydrogen changes the cellular pH, ultimately resulting in decreased performance. Beta-alanine balances this equation, allowing you to push past your limits.

According to Examine.com‘s analysis :

Beta-alanine appears to be best for exercise that lasts between 60-240 seconds (periods where the Hydrogen ions start to build up.)
In a variety of studies, the beta-alanine groups saw an increase in lean mass gain while the control groups did not.

I do a sprint workout once every week, so I am very familiar with lactic acid and those pesky hydrogen ions decreasing my performance. Since I’ve started taking beta-alanine, the lactic acid no longer slows me down midway through my workout.

Now the fatigue starts to set in on my 5th and 6th sprint, opposed to my 3rd and 4th.

You can read about my exact sprint workout routine HERE.

5. Creatine – Again, the Bulk Supps Creatine has my dollar.

Creatine is one of the few supplements that has proven to be effective, time and time again.

In fact, the International Society of Sports Nutrition states that

” creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training,” and “at present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.“

Seems legit.

Creatine also acts as a pH buffer and increases a cell’s ability to resynthesize ATP from ADP during energetically demanding times(S).

In the short term you can expect increased power output and strength. With sustained supplementation you will see increased muscle creatine levels, lean body mass, power and strength, sprint performance, and muscle diameter(S).

“Over several weeks or months of training, subjects ingesting creatine monohydrate typically gain about TWICE as much body mass and/or fat-free mass (i.e., an extra 2 to 4 lb of muscle mass during 4-12 weeks of training) than subjects ingesting a placebo(S).”

In this study, the combination of creatine with beta-alanine was shown to significantly improve lean body mass and fat composition more than either supplement on its own…Synergy, my friends.

6. L-Citrulline – You guessed it, Bulk Supps L-Citrulline DL-Malate.

This was another new supplement for me.

I’ve mentioned it before in 7 Ways to Boost Nitric Oxide Naturally, but I haven’t tried it until now.

Citrulline was chosen over arginine because it is better absorbed and able to raise arginine levels higher than taking arginine itself(S)!

By raising arginine, citrulline boosts nitric oxide levels. You can read about the benefits of nitric oxide in my article “5 Reasons Nitric Oxide is Important.”

Basically, more nitric oxide means greater vascularity and blood flow. This helps deliver more nutrients to the muscle and hasten the removal of waste products.

This study suggests that increasing arginine levels also raises the muscle building Growth Hormone and IGF-1 after weight training!

After taking this, I have experienced some skin-stretching pumps that would even make Arnold Schwarzenegger envious!

7. L-Carnitine L-Tartrate – I switched it up on you! I went with PrimaForce L-Carnitine L-Tartrate for this one.

The reason I chose PrimaForce over Bulk Supps, was because I read a lot of reviews saying that bulk supp’s LCLT had a fishy taste to it. It might not have one. I’ll never know, but that’s why I didn’t try it.

Carnitine’s basic function is transporting fats into the mitochondria(S). For this reason, it is often touted as a fat burner.

However, I personally take it because of its effect on androgen receptors!

L-Carnitine L-Tartrate (LCLT) is shown to increase androgen receptor density without exercise and have an even greater effect when combined with resistance training(S)(S).

You could have all the testosterone in the world, but what good would it do if you didn’t have any androgen receptors for it to latch onto? Not much(S).

Summary

Together these ingredients form the perfect, anabolic, and powerful pre-workout drink that allows me to blast through my workouts.

The best thing about these ingredients is that they are actually supported by research and they work.

If they don’t work for you, then you are a dirty little liar and you should go back to your “Cellucor C4.”

I’ve experienced noticeable lean mass gains and big strength gains since I’ve started taking this powerful pre-workout drink. I think you will too.

Dosing Protocol

BCAA – 5 grams
XCT Oil – 1/2 tablespoon
Fish Oil- 1/2 teaspoon
Beta-alanine – 2.5 grams
Creatine – 5 grams
L-Citrulline – 6 grams (1 gram with morning dose, 5-6 grams with pre-workout dose)
LCLT – 1 gram

Here’s what I do: During the first month I drank the above mix twice a day. Once in the morning, and once before my workout.

I mix it with flavored water. Unless your taste buds are non-existent, then I suggest you do the same. This Flavored Stevia works perfectly, but feel free to try whatever.

Once you start feeling your skin tingle, that’s when you know you are ready to crush your workout. It is a harmless side-effect of the beta-alanine. You learn to like it. If not, you can dose beta-alanine in smaller amounts throughout the day to avoid this.

After this first month, you can reduce your dose of creatine and beta-alanine by half.

Roughly Estimated Monthly Cost

BCAA – $7/month
XCT Oil – $17/month
Fish Oil – $5/month
Beta-alanine -$6/month
Creatine – $4/month
L-Citrulline -$8/month
LCLT – $5/month

Total cost: $52/month.

It may seem like a lot, but you are getting so much more of these powerful ingredients by buying them in bulk than if you were to spend $30 on something like Cellucor C4.

Alternatively, you could drop the dosage to 1 time a day to cut the cost to $26/month and even further if you only took it pre-workout -3 times a week for $10/month.

As you can see, with our blend you get 3 times as much beta-alanine, 5-10 times as much creatine, and 6-8 times as much nitric oxide boosting power from l-citrulline.

I recommend trying this whole stack the way I described so you can truly experience its raw power.

After a month, feel free to lower the dosages so you can save some extra money without sacrificing too much power.

Bonus Additions

If you want to take this stack to the next level, then you do have a couple of options.

Caffeine pills – An obvious choice, and a staple to most pre-workouts you find on the market. Another option is to buy a blend that has l-theanine included. Smarter Vitamins: Focus combines caffeine with l-theanine in the recommended 1:2 ratio along with bioperine and grapefruit seed to make it more bioactive. L-theanine is good for boosting alpha-brain waves and smoothing out the effects of caffeine, especially for those who get jittery after taking caffeine.
Teacrine(Theacrine) – This is a relatively new caffeine alternative. It is structurally similar to caffeine and has comparable effects. The amazing thing about theacrine is that it doesn’t cause any tolerance formation – even after 7 days of use(S).
Panax Ginseng – Here is another time-tested adaptogen that is also found in many energy-related supplements. Solgar makes a mean ginseng product that is known for passing Consumer Lab’s rigorous test. Ginseng also boosts nitric oxide as I mentioned in “7 Ways to Boost Nitric Oxide Naturally.”

These additions are not required.

To give you an example: during my first month on this stack I had 4 DJ gigs every week, on top of working my normal morning job. I was tired, and not sleeping near enough.

Despite the complete lack of motivation to workout, I did it anyways. I did it out of necessity.

I was dead tired every time I hit the gym. However, as soon as I started lifting – I had all the power I needed. The motivation came rushing to me, and I crushed each workout. What a good feeling.

I came to the gym dreading it, but left loving it every single time.

The morale of the story is that you don’t need stimulants to get something done, you just need to do it.

“It is the act of doing, that gets stuff done.”

Let me know how this powerful pre-workout drink works for you, I would love to hear your results!

Updates

What’s new with me? Well I’ve been really into FERMENTING recently. Fermenting all sorts of veggies: salsa, cabbage, ginger, and now lemons. Fermenting is the future!

I am reading Sacred Herbal Healing Beers, and I look forward to making some healthy beer that doesn’t use feminizing hops.

I’m also trying to wrap my head around this phenomena called “high meat.”

It is basically people that let meat decay and then eat it weeks to months later, claiming that it gives them a euphoric high.

Imagine blending that in with the powerful pre-workout drink! Ha.

Recipe borrowed from Rawpaleodietforum:

“High meat by Aajonus:

“Place 1 volume pint of raw meat, chopped into bite sized pieces, into a glass quart jar: equal air and meat space. Place Ball jar lid on jar tightly and place in refrigerator. I suggest three jars be prepared; one with raw meat, one with natural raw fowl and one with ocean wild caught raw fish. Every 3-4 days take the jar outdoors, completely remove lids and wave the jars in the air to exchange the air inside the jars. Return lids to jars, tighten and return to refrigeration. After 4 weeks, you may begin to eat one marble sized piece once or twice every week. There are approximately 17 stages of bacterial developments. Airing the meat is required to progress the bacteria through the stages…..”

Is our society’s serious sanitation strategies secretly sending us to our demise? Are the powers that be shaming the symbiotic relationship we share with bacteria to keep us from thriving?

That’s a discussion for another time.

Meanwhile, stay strong and healthy my friends. Live every moment to the fullest. Don’t wait until tomorrow to do what you can do today.

Hopefully you learned something new and useful that you can incorporate into your life.

What’s in your powerful pre-workout drink?

-Matt

Photos By:

Yucel Tellici, B S K

Mitochondrial Biogenesis – Fix Your ATP, Fix Your Life

December 28, 2015 by Matt 10 Comments

Mitochondrial biogenesis – Multiply your Mitochondria

Now that you’ve read Mitochondria – Fix Your ATP, Fix Your Life, you should know that mitochondria put the “vital” in “vitality.”

If you didn’t know this, then I suggest you go back and try reading at a slower pace.

This article is going to focus on something called Mitochondrial Biogenesis.

Mitochondrial Biogenesis is the growth or division of pre-existing mitochondria(S).

It causes the mitochondria to either grow in mass or increase in numbers.

What Increases Mitochondrial Biogenesis?

Multiple systems are involved in this, but the one we are going to really be focused on increasing is…

PGC-1α

Peroxisome proliferator-activated receptor-γ coactivator (PGC-1α) – say that 5 times fast – is a part of the family of transcription coactivators, where it plays a pivotal role in the regulation of cellular energy metabolism(S).

What does it do?

To name a few:

Increases mitochondrial biogenesis and respiration rates
Increases the uptake of nutrients
Increases the speed of which these nutrients are processed into ATP
Coactivates mutliple transciption factors that govern energy metabolism
Increases fat-burning
PGC-1 alpha overexpression promotes recovery from mitochondrial dysfunction and cell injury(S)
It is deeply involved in the Circadian Rhythm.

Most of us know that the Circadian Rhythm is our bodies 24 hour sleep and wake cycle, but there is much more to it than that. PGC-1α is responsible for stimulating the expression of “clock genes(S).” Clock genes are components of the circadian clock responsible for generating oscillations of gene expression(S).

PGC-1α is “a key component of the circadian oscillator that integrates the mammalian clock and energy metabolism(S).”

This means that problems in the Circadian Rhythm can lead to Metabolic problems, and Metabolic problems can lead to Circadian Rhythm problems(S).

Upon activation, PGC-1α also induces the transcription of NRF-1 and NRF-2(S).

NRF-2 is specifically known for its role in increasing the genes that are responsible for increasing our bodies own antioxidant system.

***This is the reason why increasing mitochondrial number and mass does not equate to increased ROS and cell damage.***

The same factor (PGC-1α) that drives mitochondrial biogenesis also increases our bodies’ ability to control ROS (NRF-2)(S).

Side note: You can increase mitochondria without activating the PGC-1α pathway. However, in mice that had this pathway silenced – the mitochondria showed a reduced resilience to stressful conditions. In other words, mitochondria are stronger with PGC-1α.

Ok, now for the fun part!.

Mitochondrial Boosters

Free Methods:

Food – It does the body good.

1) DIET : Ok, so food isn’t exactly free, but you have to eat anyway – so it’s not exactly an added expense like adding a supplement would be… The food you choose to eat can be directly responsible for stimulating PGC-1α and mitochondrial biogenesis.

However, the opposite is also true. The food you choose to eat can be directly responsible for stifling PGC-1α and mitochondrial biogenesis.

The first dietary mean to improve your mitochondria is through…

A. Ketones/Ketosis/Ketogenic Diet – Basically a ketogenic diet is one that restricts carbohydrates and forces your body to use fat-driven ketones as energy instead of carb-driven glucose.

The Ketogenic Diet is shown to increase mitochondrial respiration (energy production), increase the NRF-2 antioxidant pathway, decrease reactive oxygen species, decrease anxiety, decrease markers of brain atrophy, be neuroprotective, increase glutathione(the master antioxidant), decrease inflammation, upregulate stress response genes, and increase mitochondrial biogenesis(though maybe not through PGC-1α)(S)(S)(S).

If you don’t feel like switching up your diet, evidence suggests that you can still receive the benefits of ketosis through supplementing with MCT Oil, Butyrate, or something like KetoForce (S).

The other type of food that can add some fight to your mitochondria is…

B. Resistant Starch – I’ve discussed Resistant Starch in my “Gut Health” article, but I did not mention that Resistant Starch can increase mitochondrial biogenesis and the expression of PGC-1α!

When your gut bacteria digest the resistant starch, they produce Short Chain Fatty Acids(SCFA) and Medium Chain Fatty Acids(MCFA or MCT).

Mitochondria gobble these fats up like candy.

This SCFA and MCFA consumption increases mitochondrial respiratory capacity and mitochondria biogenesis(S). In this rat study, they showed that PGC-1α expression was increased, yet they weren’t sure of the exact mechanism(S).

So you can consume foods that I mention in “Gut Health” like: “cooked then cooled potatoes and rice, green bananas, plantains aka macho bananas, chickpeas, etc.”

Or you can consider eating tiger nuts…

No, I’m not talking about eating a tiger’s testicles…I’m talking about Tiger Nuts.

“Tiger nuts” are not actually nuts at all, they are a tuber and they are really high in resistant starch.

I am a HUGE fan of tiger nuts. Hey, at least I have the balls to say it 😉 !

They have a unique taste that kind of reminds me of Corn Pops cereal.

Nope, can’t eat any of this on a fast!

2) FASTING – Fasting, as well as “caloric restriction,” triggers your metabolic energy sensor which in turn robustly induces PGC-1α(S)!

Lack of food is a situation that requires huge energy from the body. When consuming little to no food, your liver sends a nutrient-signal response to activate SIRT1.

SIRT1 then activates PGC-1α and increases liver gluconeogenesis (the production of glucose from non-carbohydrate sources) and fatty acid oxidative metabolism (burning of fat for fuel)(S)(S).

Intermittent fasting is great for fat loss, and works very well on a ketogenic diet. Combine all of these and you will be well on your way to superior mitochondria.

The easiest way to Intermittently Fast is to not eat food for 16 hrs after your last meal. So if your last meal is at 8pm, then you will eat “breakfast” at 12pm the next day. Boom.

You can still bulk while practicing intermittent fasting, you just have to make sure you consume enough calories during the feeding window.

Eggxactly what you needed to hear!

3) LOSING WEIGHT – The relationship between excess weight and mitochondrial function is clear-cut: Obesity results in poor mitochondrial function, which results in metabolic dysfunction(diabetes, cardiovascular issues, inflammation, etc)(S)!

“Both obesity and mitochondrial dysfunction are risk factors for the development of insulin resistance…
Obese individuals have been reported to have smaller mitochondria that exhibit a compromised bioenergetic capacity”
“It has been hypothesized that a close relationship exists among PGC-1α function, insulin sensitivity, and Type 2 diabetes, which is most likely related to the essential roles of PGC-1α in mitochondria biogenesis and glucose/fatty acid metabolism. Evidence supporting this hypothesis has been found in a number of studies.”
“Endoplasmic reticulum (ER) and mitochondrial stress, with the consequent oxidative stress, are immediate consequences of attempts to store excess food energy“
“Mitochondrial defects, systemic inflammation, and oxidative stress are at the root of most noncommunicable diseases such as cancer, atherosclerosis, Parkinson’s disease, Alzheimer’s disease, other neurodegenerative diseases, heart and lung disturbances, diabetes, obesity, and autoimmune diseases. Obesity and obesity-related complications as well as impairment of mitochondrial function are universally associated with these conditions(S).“
“PGC-1α expression is restored by treatments known to normalize body weight and/or glucose homeostasis(S).”

So clean up your diet -read “Eat for Life…” – or try a Ketogenic Diet (which will be discussed early next year).

Do whatever it takes to lose that extra weight and reclaim your health!

Don’t wait, lift weights!

4) EXERCISE – It is well established that exercise increases mitochondrial biogenesis(S).

Exercise of any kind is shown to boost mitochondrial biogenesis and also PGC-1α.

Exercise activates something called AMPK – an energy sensor responsible for increased glucose uptake, fatty acid oxidation, and mitochondrial biogenesis. When AMPK is activated it then induces the expression of PGC-1α.

We all know what happens next…HARDER, BETTER, FASTER, STRONGER MITOCHONDRIA(S)!

Exercise those thighs and get your mitochondria moving to a new groove.

Or else you are just rude…

“Brr baby, very brr!”

5) COLD EXPOSURE – PGC-1α is STRONGLY induced by cold exposure(S)!

This form of adaptive thermogenesis dissipates energy as heat! This keeps your body warm when its cold outside.

Brown Aditpose Tissue (BAT) and Muscle Tissue are the tissues responsible for this thermogenic response.

There are two types of adipose(fat) tissues. One is White Adipose Tissue(WAT) and the other is Brown Adipose Tissue(BAT).

The primary function of WAT is energy storage, white the primary function of BAT is energy dissipation – mostly in the form of heat.

“In fact, BAT produces ∼60% of the heat generated by nonshivering, adaptive thermogenesis.” Humans typically have more WAT than BAT. Having a higher BAT to WAT ratio should make someone more metabolically active. This is why increasing BAT is being pursued as a method to prevent obesity.

As it turns out, PGC-1α is responsible for stimulating the genes involved in developing brown adipose tissues(s)! Imagine that…

So when someone tells you to “chill out” you should thank them, because they really just want you to optimize your BAT to WAT ratio… Duh.

The way I incorporate this is by setting the water as cold as I can at the end of my shower. Then, I tough it out for at least 30 seconds, sometimes longer than a minute.

It is quite invigorating.

“Hold your nose ’cause here goes the cold water” – Eminem

6) BREATH HOLDING – This one I created based off of the idea that holding your breath can create a hypoxic condition in the body.

Hypoxia – a condition in which the body or a region of the body is deprived of adequate oxygen supply(S).

Hypoxic conditions are shown to increase PGC-1α through activation of AMPK(S)(S).

Different methods for breath holding and hypoxic training exist. This one HERE is catered to swimmers.

Experiment at your own risk.

One-Time Purchase

1) High Altitude Mask – The Elevation 2.0 Training Mask works under the same principle as breath holding does…it causes a hypoxic state in the body.

From above: “Hypoxic conditions are shown to increase PGC-1α through activation of AMPK(S)(S).”

2) LLLT – Near-infrared Lights, such as this 96LED IR Security Camera, are shown to improve mitochondrial biogenesis(S)!

“Transcranial low-level light/laser therapy (LLLT) has emerged as an intervention with potential to modulate neuroprotective and cognitive functions.

Transcranial LLLT is the use of light from lasers or lightemitting diodes (LEDs) in the red to near-infrared wavelengths (l = 600–1100 nm) to modulate a neurobiological function or induce a neurotherapeutic effect via stimulation of the respiratory enzyme cytochrome oxidase(S).”

The light I mention above is specified to a wavelength 850nm, which is acceptable.

Our mitochondria contain the photoacceptor –photoacceptors convert light(photons) into signals that stimulate biological processes – cytochrome oxidase whose electrons become excited when it accepts light in the 600-1,100 nm range. This causes the electron to jump from a low energy state to a high-energy state where it then works it magic(S).

LLLT “acts as an exogenous source of highly energized electrons to the respiratory chain.

Thus, LLLT facilitates the activity of cytochrome oxidase, accelerates the electron transfer in the inner mitochondrial membrane and boosts cell respiration and energy production(S).”

LLLT works on any part of the body, but much of whats being discussed here is for cognitive mitochondrial enhancement.

This is the standard routine – Courtesy of LostFalco (whom I consider to be the founder):

“Laser Dosing Recommendations:
1. Remove glass cover and place LEDs directly on skin. They get a little warm, but nothing to worry about.
2. Laser whole brain, before bed
3. Start with 30 seconds per location. You can always increase. Minimum effective dosing is VERY important with LLLT.
4. 2 days on/1 day off OR every other day. DO NOT use every day. =)
5. 850nm, 96 LED, 9 individual “regions” on sides, top, and back of head AND 850nm, 48 LED, 5 individual spots on forehead along hairline (roughly).
Total Time: 7 minutes. Try this for 1 to 2 weeks before increasing dose time. (Note: ALL is currently provisional.)”

LLLT is an exciting biohack with lots of studies that back it’s effectiveness. There is a lot to cover with LLLT so I will likely have an article discussing it in the future.

The Vielight-Neuro is top dog in the LLLT-derived cognitive enhancement field. Hopefully the price drops and becomes more accessible to us peasants.

Light is the future and our future is Bright!

Supplements

1) Methylene Blue – Methylene Blue is also very interesting. Of course it stimulates mitochondrial biogenesis…or else I wouldn’t have put it in here 😛 !

Methylene Blue(MB) activates SIRT1 and AMPK which activates PGC-1α and results in an increase in mitochondrial biogenesis(S)(S).

MB is unique because it functions as an antioxidant, reduces ROS production, AND upregulates NRF-2 (the bodies antioxidant system)! A triple defense mechanism(S)…

“MB has high bioavailability to the mitochondria!
MB is an FDA-approved drug routinely prescribed as an antidote for the treatment of poison-induced methemoglobinemia(Wiki) due to its powerful antioxidant properties.
MB readily crosses the blood–brain barrier and has great affinity for mitochondria
MB is an electron cycler in the mitochondrial electron transport chain, with unparalleled antioxidant and cell respiration-enhancing properties(S).”

Low doses are recommended, as high doses can have the complete opposite effect.

The dosing range is: 0.5–4 mg/kg

I consider 4 mg/kg to be pretty high. In fact, I have had a lot of success with using a 0.5 mg/kg dose.

I currently weight 165 lbs which is about 75 kg.

So, 0.5 x 75 = 37.5 mg dose.

To dose this low, you will need an accurate scale. I use the GEMINI-20. Cheap, effective, and classy.

Warning – MB is great for mitochondria, yet it is also great for STAINING. It will make your urine a nice blue color. It’s intensity is directly related to how much you consumed and how many consecutive days you took it.

Therefore, I only recommend using MB as a mitochondrial enhancer at the lowest effect dose 2-3 times a week with at least a day break in between uses.

2) Baking Soda – Baking soda, also known as Sodium Bicarbonate, can increase the expression of PGC-1α after exercise(S)!

In This Study, baking soda increased the muscle glycogen utilization and blood lactate accumulation significantly more than the placebo group. The baking soda fed group displayed higher levels of PGC-1α.

The exact mechanism that baking soda works through isn’t completely known.

Some evidence suggests that “baking soda induced chronic alkalosis promotes up-regulation of PGC-1α and its downstream targets COX-2, COX-4, Cytochrome-c and MCT1(S).”

All that really matters to me is that it works, and it is cheap. So why not utilize it’s power?

The dose of baking soda used in the first study was quite high(0.4g/kg = 30 grams for me, YIKES!). That’s high enough to make me vomit.

Luckily the blogger over at Suppversity discovered you can take chronic (daily) low doses and achieve a similar effect.

This low-dosing range is a much better – 0.133g/kg.

So for me that is 0.133 x 75 = 10 grams of Baking soda everyday.

10 Grams = 2 Teaspoons…Not too bad.

1 teaspoon before my workout, 1 teaspoon after my workout, and 1 for my homies.

3) Curcumin – The active component of Turmeric, Curcumin, is potent spice that is also shown to increase PGC-1α levels(S)!

The best form of curcumin is a topic of hot debate. However, I always use one that is high potency(>95% curcuminoids) and uses Piperine.

Piperine is needed because curcumin is not that bioavailable by itself…

After adding piperine to the mix, bioavailability increases 200%(S).

Doctor’s Best Curcumin fits the bill.

Curcumin is “is a potent anti-inflammatory, antioxidant, anti-carcinogenic, and anti-hepatotoxic agent(S)(S).”
It also functions as an antioxidant AND increases the antioxidant NRF-2 pathway(S)!
It also has dual functions in fat cells: first, it destroys White Adipose Tissue by initiating apoptosis. Second, it increases the expression of Brown Adipose Tissue(S)! This is pretty remarkable and would work synergistically with Cold exposure as explained above. I learned about these cunning curcumin cheats over at Ben Greenfield‘s blog.

Curcumin is another must-have supplement!

4) Fish Oil & Krill Oil – Fish Oil, and now Krill Oil, are well-known for their many benefits. One of which – of course – includes increasing mitochondrial biogenesis(S)(S)(S).

Nordic Brand Fish Oil and Viva Labs Krill Oil are good brands to test out the benefits of omega-3’s.

Omega-3 Fatty Acids are shown to beneficially alter the mitochondrial membrane composition and respiration kinetics.

In This Study, fish oil consumption was shown to rapidly displace omega-6 fatty acids in the phospholipid bilayer and improve the emission of ROS from inside the cell, thus preventing oxidative damage.

“Alterations in dietary fatty acid composition are therefore thought to alter the thickness, stiffness and fluidity of the lipid bilayer, impacting metabolism.”

Aside from boosting your mitochondrial function, omega-3’s have a a slew of health benefits. Google it.

Omega-3’s are another must-have supplement – Alternatively, you could eat fish like sardines(to avoid mercury) and salmon(if you like mercury)…That would work too.

5) Nitric Oxide – My favorite, Nitric Oxide, is also shown to increase mitochondrial biogenesis(S)!

I did not know this when I wrote my article “5 Reasons Nitric Oxide is Important” so let’s make that 6 reasons!

The way nitric oxide works to increase mitochondrial biogenesis is by acting as a key messenger in cells and stimulating the PGC-1α pathway(S)(S)(S).

However, the exact mechanism that NO activates PGC-1α isn’t too clear…

You should be trying to boost your nitric oxide levels anyways though, so increasing mitochondria should be a welcome side effect!

Remember to look at my article “7 Ways to Boost Nitric Oxide Naturally” for a refresher on how to boost NO.

6) Nicotinamide Riboside – This is a cool supplement and one of the few that actually gave me noticeable effects. It also increases mitochondrial biogensis(S).

Niagen Brand Nicotinamide Riboside is the brand I used.

Nicotinamide Riboside works its magic by converting to NAD+ in the body. NAD+ is shown to directly increase sirtuin(SIRT) activity(S).

” The dependence of sirtuins on NAD links their enzymatic activity directly to the energy status of the cell via the cellular NAD:NADH ratio, the absolute levels of NAD, NADH or nicotinamide or a combination of these variables(S).”

This Study says:

“NAD⁺plays a key role in regulating metabolism and circadian rhythm through sirtuins.
NAD⁺becomes limiting during aging, affecting sirtuin’s activities.
NAD⁺likely declines due to an NAD ⁺biosynthesis defect and increased depletion.
Supplementing key NAD⁺ intermediates (Nicotinamide Riboside) can restore NAD⁺ levels and ameliorate age-associated pathophysiologies.”

I know Nicotinamide Riboside sounds pretty exotic, but it is actually just a variant of regular old vitamin b3.

In fact, Vitamin B3 – otherwise known as niacin – can also increase NAD+ levels(S). However, Nicotinamide Riboside raises NAD+ levels to a higher level than any other available substance.

So technically you could use a flush-inducing Niacin supplement or the flush-free Nicotinamide(wiki) and MAYBE, just MAYBE –if you keep your fingers crossed – you can raise NAD+ to appreciable levels. Of course that is assuming that you don’t have any obstructed pathways in your body that would prevent the natural conversion…Just saying…

Whether you choose the JET (Niagen) or the BICYCLE (Niacin), it is definitely worth optimizing NAD+.

7) Astaxanthin – Now for the grand finale, I am proud to present to you ASTAXANTHIN!

This is my new favorite supplement.

Astaxanthin is a carotenoid that is naturally found in shrimp, salmon, algae, lobster, crab, flamingos, krill, and more!

Astaxanthin boasts an EXTREMELY HIGH antioxidant capacity:

“The ROS-scavenging capacity is 6000 times that of Vitamin C, 800 times that of coenzyme Q10, 550 times that of Vitamin E, 200 times that of polyphenols, 150 times that of anthocyanins, and 75 times that of α-Lipoic acid” (O_O) Woah.

Astaxanthin also:

“Plays a role in preventing atherosclerosis(wiki) by raising good cholesterol (HDL) while lowering bad cholesterol (LDL) and by reducing the oxidation of apolipoprotein – which are responsible for binding and transporting fats.
Maintains eye and central nervous system health. It is one of the few antioxidants that can enter the retina and prevent oxidative damage! It is also prevent and treat macular degeneration.
Is a potent anti-inflammatory and pain-reliever. It does this by inhibiting cyclooxygenase 2 (COX2) enzyme activities, which are related with many diseases, such as osteoarthritis, rheumatoid arthritis, dysmenorrhea, and acute pain.
Affects multiple cytokines, like nitric oxide, interleukin 1-β, prostaglandin E2, C-Reactive Protein (CRP), NF-κB, and TNFα.
Activates T-cell and inhibits autoimmune reactions.
Is synergistic with water-soluble antioxidants. “When combining lipid-soluble antioxidants (such as astaxanthin) with water-soluble ones (such as ascorbic acid) in lower concentrations, higher efficiency on ROS removal may be expected.
Is anti-cancer!

Astaxanthin has a 5 step plan for dealing with cancer(S):

It prevents cancer initiation by alleviating DNA oxidative-damage.
Then it promotes early check and elimination of cells undergoing malignant transformation by activating immune surveillance.
Next it prevents cancer cell growth in cells by boosting immune detection.
Then it inhibits rapid tumor cell growth by blocking tumor cell reproductive cycle and inducing tumor cell apoptosis.
Finally it prevents tumor cell spreading by decreasing tumor cell’s tissue-melting proteins.

It also increases mitochondria biogenesis through – can you guess it???- PGC-1α(S)(S)!

To top it all off, Astaxanthin shows NO SIDE EFFECTS or NEGATIVE RESULTS(S)!!!”

Wow.

What else is Astaxanthin capable of??

Well..

Do you remember, in “Mitochondria – Fix your ATP, Fix your Life,” when I promised that in Part II, which is this article, I would show you guys a key antioxidant that is able to mitigate sun exposure and fit in quite nicely with enhancing mitochondria?

See, I did say that…

Well this is it! Astaxanthin protects the skin from the harmful effects UV-rays(S)(S)(S)

Believe it or not, this is just the tip of the iceberg folks.

To sum it up,

Astaxanthin kicks Ass!

You now have many options to increase your Mitochondrial Biogenesis!

Combine a few, or combine them all! Just be sure to DO SOMETHING!

That concludes this article!

I hope you guys enjoyed it. If you have any questions be sure to leave a comment below.

Yours truly,

-Matt

P.S. I alluded to Austin Powers 3 times in this article. Let me know if you caught all of them!

Photo Credits: Miguel Ugalde, Amenic181, Eyup Salman,

Bugtiger, Feelart, Graur Codrin,

Think4photop

7 Ways to Boost Nitric Oxide Naturally

May 18, 2015 by Matt 7 Comments

Before I tell you how to boost nitric oxide naturally, make sure you read “5 Reasons Why Nitric Oxide is Important.”

Ok, welcome back.

Boosting nitric oxide naturally can be a breeze, but in order to accurately gauge your nitric oxide levels I recommend using Berkely Nitric Oxide Test Strips.

So what is the easiest way to boost nitric oxide levels naturally?

1. Eat Foods that are High in Nitrates

Nitrates are involved in nitric oxide production.

Nitrates work like this: while you chew nitrate rich food in your mouth, friendly bacteria breaks it down into nitrite.

Then, you swallow the nitrite where it is converted into nitric oxide by the acidic environment in the gut(S,S,S,S).

Just another reason why it is important to have optimal gut health!

Since this nitric oxide pathway is dependent on bacteria, you should avoid anti-bacterial mouthwash like the plague.

This study shows that using mouthwash completely eliminated the effects of dietary nitrates.

Which foods are high in nitrates?

Arugula lettuce is the absolute best source.
Beetroot juice is in second with half as many nitrates as Arugula.
Then it’s your typical vegetables: carrots, celery, iceberg, romaine, spinach, kale, chard, etc.

Click here for a more in-depth chart of nitrate rich foods.

Why else are nitrates/nitrites beneficial?

According to this study, nitrite even performs as a signalling molecule of gene expression.

“We further find that nitrite readily affects cyclic GMP production, cytochrome P₄₅₀ activities, and heat shock protein 70 and heme oxygenase-1 expression in a variety of tissues.”
This is a substantial discovery. Things that change gene expression fall under the research of epigenetics. Epigenetics are the future of health.

Click here for more information about nitrates and nitrites.

2. Exercise

We all know that exercise is good for the body. As it turns out, exercise is also a great way to boost nitric oxide levels.

It isn’t just weight-lifting either. All forms of exercise increase nitric oxide levels: walking, running, climbing, biking, weight-lifting…everything(S,S,S,S,S)!

In fact, this study shows that exercise boosts levels of the enzymes that create nitric oxide, and that these enzymes remain elevated up to a week later!

So NO excuses people. Be active and stay attractive.

3. Sunlight

Unless you’ve been living under a rock, then you’ve surely heard of the importance of Sunlight and Vitamin D.

What you probably don’t know is that sunlight is also responsible for triggering the production of Nitric Oxide.

How does sunlight increase nitric oxide?

Well, your skin stores nitric oxide metabolites(nitrate/nitrite). When UV rays from the sun touch your skin they change these metabolites into the more active form – nitric oxide – which is then released into your bloodstream(S).

“Sun exposure can improve health and even prolong life, because the benefits of reducing blood pressure, cutting heart attacks and strokes, far outweigh the risk of getting skin cancer(S).”

So sunlight raises levels of the all-important vitamin d, increases the amazing nitric oxide, and makes me tan? Say no more.

4. L-Citrulline

Citrulline is an amino acid that is naturally found in watermelon. It also happens to significantly raise nitric oxide, even more so than l-arginine.

The reason for this is that l-citrulline is better absorbed by the gut.

Because of this fact, l-citrulline is better at raising levels of l-arginine than arginine itself!

It is able to raise arginine levels through the arginine/ornithine/citrulline cycle(S).

Raising plasma arginine levels is important because arginine is directly used by Nitric Oxide Synthases(NOS) to produce Nitric Oxide.

How do I recommend getting more citrulline in your diet?

The best way to consume adequate citrulline is through supplementation.

You could try eating watermelons all day, but that would be a huge waste of time…then again, I sure love me some watermelon.

These guys have the right idea:

Bulk Supplements Pure L-Citrulline DL-Malate is the best way to consume citrulline.

For dosing, it is acceptable to use between 3,000mg – 8,000mg per day – with or without meals.

5. Niacin

Being one of the 80 essential human nutrients, Niacin(vitamin b3) is very important.

Niacin has numerous benefits, but to stay on topic: niacin is beneficial for its ability to raise good HDL cholesterol levels, while lowering bad LDL cholesterol.

This study shows that the niacin-induced increase in HDL resulted in higher levels of Nitric Oxide Synthase expression in endothelial cells.

In other words:

Niacin ⇒ More HDL ⇒ More Nitric Oxide Synthase ⇒ More Nitric Oxide.

The dosage for Niacin varies greatly, but I recommend starting off with a low amount like Carlson Lab’s 50 mg Niacin.

This way you can work up to a higher dose, while minimizing the annoying “niacin flush” that most of us are familiar with.
Low-dose niacin(50mg) is still effective at raising HDL levels(S).

6. Ginseng

Behold, the almighty ginseng.

Ginseng belongs to a powerful class of plants known as “adaptogenic herbs.”

Ginseng is very popular, and even the great Bruce Lee was known to consume it(Source: “The Art of Expressing the Human Body“).

I love Bruce Lee, so don’t get me started on him.

Anyways there are many different kinds of ginseng, but the one we care about is very specific.

Panax Ginseng, Korean Ginseng, and Red Ginseng are all names for the type we want.

How does Ginseng boost Nitric Oxide?

Ginseng directly stimulates Nitric Oxide Synthase, and as I’ve said before: More Nitric Oxide Synthase activity ⇒ More NO.

It is believed that the ginsenosides in ginseng are responsible for increasing Nitric Oxide Synthase activity(S,S).

There is also some evidence that ginseng can raise testosterone levels…but whether or not that is true, I think it is still worth it for the nitric oxide boost alone(S,S).

Since ginseng is such a popular herb, there are many products to choose from; however, according to Consumer Labs, most of them don’t quite live up to their claims.

Therefore, it is recommended to stick with a high-potency brand that did pass their test.

One of these trusted brands is Solgar Full Potency Korean Ginseng. Try it, you won’t be disappointed.

7. Nitroxyl

If you are like me, then you likely don’t want to take a bunch of different supplements and you’d rather just take one that “has them all.”

Well, Nitroxyl is just that.

Nitroxyl is the most comprehensive nitric oxide boosting formulation I have seen to-date!

On top of that, they don’t hide behind a”proprietary blend” – which I discussed the dangers of in “Is Cellucor C4 Preworkout Safe?”

What is in Nitroxyl?

Vitamin C 8.4mg
L-citrulline 250mg
Hawthorn Berry Powder 150mg
Beet Root Powder 100mg
Alpha GPC 25mg
N-Acetyl L-Carnitine 25mg
Pomegranate Fruit Extract 20mg
Theobromine(from Cocoa Powder) 20mg
Vinpocetine 10mg
Huperzine A 50mcg

All of these ingredients are proven to work synergistically to raise Nitric Oxide levels in the body. You’ll notice that some ingredients are even ones that I mentioned in this article.

Nitroxyl is your one stop shop for nitric oxide boosting compounds. Hop on or get left behind.

NOTE: The only competition Nitroxyl has is Neo40. Neo40 seems to be marketed towards the 40+ year old crowd, under the assumption that older people have poor functioning nitric oxide pathways.

Even though Neo40 will also work, it is much more expensive when compared to Nitroxyl. It also has less ingredients and hides behind a proprietary blend. However, the cool thing about Neo40 is that it is sold in the form of lozenges which are designed to dissolve in the mouth. As we learned earlier, food-based nitric oxide production begins in the mouth.

The moral of the story is that you can try either – they both will work. However, Nitroxyl is by-far the better bang for your buck.

That concludes the “7 Ways to Boost Nitric Oxide Naturally.”

It should be noted that this list is by no means complete and it is only designed to help you get started on your path to boosting nitric oxide naturally.

Remember to test your nitric oxide levels with Berkely’s Nitric Oxide Test Strips.

PEACE!

-Matt

Photos by: Domdeen, Arztsamui, Naito8, and Keira

Let’s talk about this breathing method and what happens when you begin using cold exposure.

1st – Breathing Method

2nd – Cold Exposure

Cold Exposure Fast Lane

Conclusion

Powerful Pre-workout Drink

Summary

Dosing Protocol

Roughly Estimated Monthly Cost

Bonus Additions

Updates

What Increases Mitochondrial Biogenesis?

PGC-1α

What does it do?

Mitochondrial Boosters

Free Methods:

One-Time Purchase

Supplements

To sum it up,

Astaxanthin kicks Ass!

You now have many options to increase your Mitochondrial Biogenesis!

1. Eat Foods that are High in Nitrates

2. Exercise

3. Sunlight

4. L-Citrulline

5. Niacin

6. Ginseng

7. Nitroxyl

That concludes the “7 Ways to Boost Nitric Oxide Naturally.”

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