Is creatine just expensive pee... or the king of all supplements?!

For me, creatine changed everything. The cognitive lift alone was a game-changer. Clearer thinking. More energy. Faster recall.

After 20+ years in this field, I truly believe creatine is one of the most underrated, research-backed tools we have—not just for athletes, but for anyone wanting to optimize physical and mental performance.

Here’s why it deserves your attention:

Cognitive Benefits:
- Improves brain energy metabolism and working memory
- Supports mental clarity and executive function—especially under stress
- May reduce depression risk by up to 41% in those with low baseline intake
- Shown to support cognition during sleep deprivation

Performance & Recovery:
- Increases muscle strength, power output, and sprint capacity
- Enhances resistance training adaptations and hypertrophy
- Improves recovery between bouts of high-intensity exercise
- Just 3–5g per day is enough—no need to load or cycle

Metabolic & Health Support:
- Acts as an antioxidant and supports mitochondrial health
- May improve blood glucose control and insulin sensitivity
- Shows promise in neuroprotection and supporting brain aging
- Supports bone health and may help with skin hydration

Creatine isn’t a stimulant. It’s not just for bodybuilders. It doesn’t harm your kidneys (that’s creatinine you’re thinking of). And it absolutely doesn’t lose effectiveness over time.

It’s safe. It's affordable. And with over 500 peer-reviewed studies, it’s one of the most proven supplements out there.

Have you considered using creatine beyond the gym—for your brain, metabolism, and longevity?

If you're looking to try it, @creapure is a pure and tested source I personally recommend.

#CreatineBenefits #CognitiveEnhancement #SupplementScience #BrainHealth #CreatineForAll #PerformanceNutrition

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93% of Americans use caffeine daily, but nearly 50% are slow caffeine metabolizers?!

That means millions of people experience more crashes, anxiety, and sleep issues from their morning coffee than the clean energy they were hoping for.

This is where enfinity® paraxanthine from @enfinityenergy offers a better path forward.

Unlike caffeine, enfinity® paraxanthine is the purified metabolite your body naturally creates after breaking down caffeine. It delivers the benefits people expect from caffeine, but with more consistency and fewer side effects.

Here is what enfinity® paraxanthine can do:
- Delivers a steady flow of clean energy without overstimulation
- Boosts dopamine and key neurotransmitters for improved mood and motivation
- Enhances neuroplasticity, helping with learning, memory, and faster cognitive processing
- Improves blood flow to the brain and body to sharpen focus and physical performance
- Increases glutathione and catalase levels to fight oxidative stress
- Supports thermogenesis and a healthy metabolic rate to aid in weight management
- Clears from the body faster than caffeine, reducing the risk of sleep disruption

I have spent years researching ingredients that improve both mental and physical performance. enfinity® paraxanthine stands out because it gives you the benefits of caffeine without forcing your body to work through unwanted side effects.

Are you relying on outdated caffeine, or are you ready for caffeine evolved?

You can now find enfinity® paraxanthine in @drinkupdate, available at @vitaminshoppe locations nationwide.

#paraxanthine #caffeineevolved #cleanenergy #mentalperformance #biohackingtools #updateenergy #neuroplasticity

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More people die from diet culture than from dieting “wrong".

Let that sink in.

The problem is not just regaining weight. It is the cycle itself: restrict, obsess, fail, repeat. Over time, that damages metabolism, mental health, and long-term well-being.

I know this firsthand. For years, I struggled with disordered eating. I chased extreme diets, overtrained, punished myself with restriction, and still never felt "good enough".

It nearly broke my health, my confidence, and my spirit. Healing my relationship with food changed my life, and it is why I speak about this so often today.

In fact, studies show:
- Weight cycling (losing and regaining repeatedly) increases risk for cardiovascular disease, insulin resistance, and depression.
- A majority of dieters will attempt four to five diets per year and still feel like they are failing.
- Up to 45% of people with normal weight say they are actively trying to lose weight, often through extreme or unsustainable methods.

We need to flip the script.

It is time to redefine “diet” as a lifelong relationship with food, not a set of rigid rules.

Here is where lasting change begins:
- Understand your why before your macros.
- Build behaviors first: regular meals, sleep, movement, and stress management.
- Don’t chase what worked for someone else. Build what fits your biology, lifestyle, and preferences.
- Stop labeling foods as good or bad. Instead, notice how they make you feel, fuel you, and support your health goals.

Monitor outcomes that matter: energy, strength, mood, digestion—not just the number on the scale.

Sustainability is not flashy, but it is what the science supports. It is what actually changes lives.

You deserve a way of eating that honors your body and your life, not one that punishes you for being human.

If you are struggling with the cycle, please know: you are not alone, and it is never too late to start healing.

What mindset shift helped you finally build a healthier relationship with food?

#nourishmentoverrestriction #weightscience #sustainablehealth #metabolicresilience #bioindividuality #internationalnodietday

PMID: 21677272
PMID: 25614199
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⚡️ Want to Age Slower and Feel Stronger? This Changes EVERYTHING.
We sat down with the one and only @shawnwells , “The World’s Greatest Formulator,” and he dropped pure 🔥 on how macronutrient cycling and strategic fasting & feasting can literally turn back your biological clock.

It’s not about starving yourself , it’s about knowing when to eat, what to eat, and how to switch it up.

In this game-changing convo, we uncovered:
🥩 Why “feast mode” is just as important as fasting
🔥 How switching macros resets metabolism
🧬 The secret to balancing hormones & preserving muscle while aging
⏳ Why rigid diets are dead and flexibility is the future

🚫 Forget one-size-fits-all.
✅ This is bioindividual, science-backed longevity nutrition and you’ve probably never heard it like this before.

Tap in if you’re serious about living longer and stronger. 💥

#macronutrients #fasting #feastingwisely #antiaging #longevity #biohackingnutrition #health #eatsmartlivelong #healthoptimization #wellness

64% of bottled water in the US is just tap water in a plastic suit?!

You are not paying for purity. You are paying for packaging. And that packaging may be compromising your health in ways we are only beginning to understand.

Recent studies have revealed:
- 64% of U.S. bottled water is sourced from municipal taps, then repackaged and sold at up to 2,000 times the cost
- Each liter of bottled water contains an average of 240,000 plastic fragments, compared to just 5.5 particles per liter in U.S. tap water
- EWG testing found 38 chemical pollutants across 10 top bottled water brands, with some exceeding state safety limits for carcinogens

Why this matters for your health:
- Microplastics have been found in 77% of human blood samples
- Animal studies show 50 nm plastic particles can cross the blood-brain barrier and trigger neuroinflammation
- Every human placenta tested in a 2024 study contained plastic residues
- Plastic-derived chemicals are linked to endocrine disruption, infertility, thyroid dysfunction, and hormone-sensitive cancers

I care about this because I see how many people unknowingly choose bottled water thinking it is safer. You deserve better information to make smarter choices.

What can you do instead?
- Install a carbon and reverse-osmosis (RO) filter and remineralize your RO water
- Store filtered water in stainless steel or glass, and avoid heat-exposed plastic
- Support your body with nutrients that may help reduce the impact of plastic exposure:
→ NAC: Supports detox via glutathione
→ Sulforaphane: Activates cellular defense systems
→ Chlorella and spirulina: Bind and remove plastics in the gut
→ Zeolite and chitosan: Strengthen the gut barrier and enhance excretion
→ Omega-3s: Help reduce plastic-induced inflammation

Small shifts in your daily routine can help protect your body from silent, accumulating toxins. You have more control than you think.

Comment "Detox25" and I’ll DM you my top microplastics detox support products!

#microplastics #bottledwatertruth #endocrinedisruptors #toxinsinwater #plasticpollution #detoxsupport #healthoptimization

PMIDs: 26500463, 30255015, 33130380, 33395930, 37087970

Is raw milk a nutrient-rich superfood or a dangerous health risk? Understanding the differences between raw and pasteurized milk is crucial for making informed dietary choices.

First, let's talk about the overall benefits of milk from a nutritional standpoint:

Excellent source of high-quality protein
Rich in calcium, essential for bone health
Contains vitamin D, which aids calcium absorption
Provides B vitamins, especially B12 and riboflavin
Good source of minerals like phosphorus and potassium
Offers iodine, important for thyroid function
Contains conjugated linoleic acid (CLA), a beneficial fatty acid

Key points about raw milk:
Rich in natural enzymes, vitamins, and probiotics
Contains higher levels of bioavailable nutrients
May aid digestion and support immune function
Offers a more complex, creamy flavor

Potential benefits of pasteurized milk:
Kills harmful bacteria like Salmonella and E. coli
Widely available and regulated for safety
Extended shelf life
Consistent flavor and nutritional profile

Important considerations:
Raw milk carries higher risk of foodborne illness
Pasteurization reduces some nutrient content
Local regulations may restrict raw milk sales
Individual health factors should guide milk choices

Whether you opt for raw or pasteurized, understanding the facts empowers you to make the best choice for your health. What's your stance on the raw milk debate? Share your thoughts and experiences in the comments below.

PMID: 25606801
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PMID: 21875744
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PMID: 19737059

I had a wake-up call when I realized the most powerful tools for optimizing health and wellness don't cost a dime. The game-changers were right in front of me all along.

Free Biohacks That Transform Your Daily Life:

Sleep optimization enhances cognitive function and emotional regulation through consistent sleep-wake cycles
Reading before bed strengthens neural pathways and naturally induces better sleep quality
Dancing combines physical activity with neuroplasticity benefits, improving both body and brain health
Hydration impacts every cellular function - proper water intake is the foundation of peak performance
Grounding practices reduce cortisol and improve recovery through direct earth contact
Whole food nutrition provides the building blocks for optimal cellular function and longevity
Breathwork techniques activate the parasympathetic nervous system for stress management
Sunlight exposure regulates circadian rhythm and vitamin D production
Daily affirmations rewire neural pathways for improved mindset and performance
Meditation and prayer reduce stress while enhancing focus and emotional regulation
Gratitude journaling builds resilience and positive neuroplasticity

Take Action: Start with just ONE of these biohacks this week. Track how you feel in a journal, then gradually add more.

Let me know below which one you're starting with!

#biohacking #wellness #healthoptimization #mindsetshift #selfimprovement #lifestyle #naturalhealth #holistichealth #wellnesstips #healthyhabits

🚨 Caffeine Is Out. Paraxanthine Is In. ☕️❌⚡

We sat down with @shawnwells , dubbed “the world’s greatest formulator,” and he dropped a bomb 💣:

Paraxanthine is everything you wanted caffeine to be — but without the crash, anxiety, or jitters. 😳

What is Paraxanthine?
It’s the cleaner, smarter metabolite of caffeine — delivering energy, focus, and mood support… without the downside.

☕️ Caffeine: 🚫 crash, anxiety, poor sleep
⚡ Paraxanthine: ✅ clean energy, clarity, no overstimulation

This is the upgrade your brain’s been waiting for. Your productivity just found its new secret weapon. 🚀

#energy #supplements #paraxanthine #caffeinefree #cognitiveperformance #focus #upgradeyourbrain #alternative #wellnessinnovation #healthoptimization

Ashwagandha is one of the most revered adaptogens in Ayurvedic medicine, and for good reason—its benefits range from stress support to immune balance. Personally, I’ve seen a remarkable difference in my energy levels, mood, and overall resilience since adding it to my routine.

Ashwagandha at a Glance:
Stress & Anxiety Support: Helps regulate cortisol, the “stress hormone.”
Physical Stamina & Strength: May reduce fatigue and boost endurance.
Cognitive Function: Withanolides may enhance mental clarity by protecting brain cells from oxidative stress.
Anti-Inflammatory & Antioxidant Effects: Backed by studies for reducing inflammation and oxidative damage.

Why Adaptogens Matter:
Adaptogens help the body adapt to stress by modulating hormonal and immune responses, which can lead to:

Balanced Mood and fewer peaks of anxiety
Improved Sleep Quality and deeper relaxation
Enhanced Focus for work or study
Greater Physical Resilience during exercise or daily tasks
Overall, many people find Ashwagandha to be a staple in their daily supplement routine due to its broad-ranging benefits.

Recommended Brand & Dosage:
Sensoril by NutraGenesis/Natreon
300 mg, twice daily

Do you take Ashwagandha? If not, what supplements do you use to combat stress?

Always consult a healthcare professional before adding new supplements to your regimen.
#ashwagandha #ashwagandhabenefits #herbalmedicine #herbsforhealth #herbsforhealing #adaptogens #supplementsthatwork #ingredientologist

I was shocked to discover the potential risks lurking in my daily sunscreen routine.

Recent studies have shed light on concerning safety issues with common sunscreen ingredients, prompting a closer look at what we apply to our skin:

JAMA study examined 6 active ingredients: avobenzone, oxybenzone, octocrylene, homosalate, octisalate, and octinoxate
All 6 ingredients exceeded FDA safety threshold of 0.5 ng/mL in bloodstream
Systemic absorption occurred from day 1 of use across all formulations (lotion, aerosol spray, nonaerosol spray, pump spray)
Avobenzone reached max concentration of 7.1 ng/mL in lotion form
Concentrations increased with continued daily application
Endocrine Society study: 13 out of 29 UV filters disrupted sperm cell function
These filters mimicked hormone progesterone, potentially impacting male fertility
Findings suggest some UV filters may act as endocrine disruptors
Urgent need for comprehensive research on long-term health effects
Reevaluation of safety standards and regulations for sunscreen products necessary
Despite concerns, sunscreen use still crucial for skin cancer prevention

Balancing sun protection with potential health risks is a complex issue. How are you approaching sun safety in light of this new information? Share your thoughts and let's explore safer alternatives together.

#SunscreenSafety #HealthAwareness #SkinCancerPrevention
doi:10.1001/jama.2019.5586

Still relying on melatonin to fix your sleep? It might not be your best option. For some, it works. But for others, it leads to grogginess, disrupted rhythms, or zero improvement. So what does work?

In the latest episode of Extend, I’m joined by Shawn Wells (@shawnwells), supplement formulator and biohacker, to talk about the most effective tools for deep, restorative sleep—without the side effects.

Episode 57: Shocking Truth About Supplements: Most Are Useless with Shawn Wells

We also break down:

✅ Why magnesium glycinate is the most reliable sleep booster
✅ The calming effects of CBD, CBN, and GABA
✅ A plant-based alternative to benzos you’ve never heard of
✅ Why “sleepy time” teas might be more than placebo
✅ How to biohack your sleep through nutrition

🎧 Listen now on Apple Podcasts & Spotify.

Caffeine is the world's most used drug?!

93% of Americans consume caffeine daily.
9 out of 10 say they want to cut back.

If it’s so “normal,” why do so many people struggle to reduce it?
Because caffeine isn’t just a habit. It’s a dependency.

Caffeine is a psychoactive stimulant that works by blocking adenosine receptors—the signals that tell your brain it’s time to rest. Instead, you feel awake, focused, and energized—but at a cost.

Over time, your brain adapts by creating more adenosine receptors, meaning you need more caffeine to feel the same effect. This is why tolerance builds, why withdrawal feels so draining, and why so many people struggle to quit.

Short-Term Benefits vs. Long-Term Costs
- Boosts alertness & reaction time – but can lead to dependency.
- Enhances focus & mood – but disrupts dopamine regulation.
- Increases endurance – but spikes cortisol & stress.
- Suppresses fatigue – but reduces deep sleep, even hours later.

For years, I relied on stimulants, caffeine, and over-exercising to keep me going—until I realized I wasn’t in control anymore. My energy wasn’t mine, it was dictated by a substance. Breaking free changed everything.

How to Cut Back (Without the Crash)
- Step down gradually: Avoid cold turkey withdrawal. Reduce intake 10-20% per week.
- Swap for lower-caffeine options: Matcha, half-caf, or adaptogens can help.
- Try @enfinityenergy Paraxanthine: A refined alternative to caffeine, enfinity® Paraxanthine delivers smoother energy without the jitters, crashes, or sleep disruption.
- Prioritize real energy: Sleep, hydration, and proper nutrition do more than caffeine ever will.
- Listen to your body: Do you actually need caffeine—or just a reset?

Have you ever tried quitting or cutting back on caffeine? What happened?

Comment "PRX25" for a DM with some of my personal enfinity paraxanthine favorites!

#caffeineaddiction #brainhealth #stressmanagement #energyboost #nutritiontips

PMID: 10073894
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PMID: 26786412

This is still my #1 daily ritual when I feel rundown or need an extra immune boost.

Apple Cider Vinegar (ACV) has transformed my health, and I can’t wait to share this simple, science-backed drink with you.

Here’s how to make it:
Mix 1 tsp each of ACV, turmeric, and cinnamon with a slice of ginger and lemon in a glass of hot water. Sip daily, and let these ingredients work their magic!

Why it works (with the science to back it up):

• Apple Cider Vinegar (ACV) supports digestion, balances blood sugar, and promotes healthy metabolism. Its antimicrobial properties may even help combat harmful bacteria.

• Turmeric is rich in curcumin, a powerful anti-inflammatory that supports immune health and overall wellness.

• Ceylon Cinnamon helps regulate blood sugar and offers antioxidant benefits that support immunity.

• Ginger is another potent antioxidant that can help reduce inflammation and enhance immune response.

• Lemon is a natural source of Vitamin C, essential for supporting immune defenses and overall health.

This drink has been a game-changer for me, especially when my immune system needs a little extra love or my digestion feels off.

Have you tried an ACV mix like this? Share in the comments your best uses for ACV!

If you want to explore all the benefits of apple cider vinegar, comment “ACV Guide” and I’ll DM you my free guide!

#applecidervinegar #immuneboost #healthyliving #naturalremedies #digestivehealth #wellnessjourney

PMID: 20924865
PMID: 29379012
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This spice burns 5x more calories without exercise?!

Sounds like magic, but it’s science.

Some compounds can activate your body’s natural fat-burning mechanisms, helping you burn more calories—even at rest.

One of the most underrated? Grains of Paradise (Aframomum Melegueta)—a powerful spice in the ginger family that research shows can:
- Activate Brown Fat (BAT): The fat that burns calories instead of storing them.
- Boost Resting Metabolic Rate: More energy burned, even when you're not moving.
- Increase Fat Oxidation: Encourages your body to use stored fat for fuel.
- Work Without Stimulants: No jitters, no crashes—just real thermogenic effects.

The Science Speaks...
Subjects taking 30mg of Grains of Paradise extract daily for 4 weeks:
- Burned 97 more kcal per day than placebo.
- 5X more calories burned over 2 hours.
- Metabolic rate increased within 30 minutes and stayed elevated for hours.

Most Grains of Paradise supplements are underdosed or lack key bioactive compounds like 6-Paradol, the main driver of its fat-burning benefits.

That’s why I recommend CaloriBurn GP® from @nnbnutrition for a 100% pure, clinically validated extract designed for real results.

*Disclaimer: When used as recommended, Grains of Paradise is considered safe for most individuals. However, always consult a qualified healthcare professional before adding new supplements to your routine, especially if you have underlying health conditions, are pregnant, or are taking medications.

What’s your best strategy for boosting metabolism naturally? Let me know in the comments!

#fatburning #grainsofparadise #thermogenesis #metabolismboost #sciencebackedsupplements #healthoptimization #biohacking #burnmorecalories

PMID: 17950516
PMID: 20142827
PMID: 24759256

Recent studies show average testosterone levels in men have declined by 1% per year since the 1980s. Sperm counts have fallen by over 50% in the last 40 years in Western countries. These trends threaten fertility and overall male health.

Lifestyle factors that can boost testosterone and fertility:
- Regular resistance training can increase testosterone by 15-20%
- 7-9 hours of sleep nightly; sleep deprivation can lower testosterone by 10-15%
- Stress reduction techniques like meditation can improve sperm quality by up to 65%

Minimize exposure to endocrine disruptors:
- Avoid plastic containers with BPA & BPS- which can lower testosterone by 20%
- Limit exposure to phthalates in personal care products
- Choose organic produce to reduce pesticide exposure

Dietary recommendations:
- Focus on foods high in zinc, selenium, and omega-3 fatty acids
- Include cruciferous vegetables to support estrogen balance
- Stay well-hydrated for optimal reproductive function

Here are three additional supplements that may support male fertility and hormone balance that I didn't mention above:
- Maca root: Can increase libido by 42% and improve erectile dysfunction
- Fenugreek: May boost testosterone levels by 46% in some men
- Tribulus terrestris: Shown to improve erectile function and libido

A balanced diet rich in protein, healthy fats, fruits and vegetables remains essential for hormonal health!

Share this information to raise awareness about natural male reproductive support.

Comment "Spicy Time" for my personal intimacy supplement recommendations!

*Disclaimer: This information is for educational purposes only and not a substitute for professional medical advice. Always consult a doctor before starting any supplement regimen or making significant lifestyle changes.

Sources:
PMID: 33096823

Looking for the secret to that enviable healthy glow? My journey to radiant skin and stronger hair led me to discover the powerhouse family of B vitamins - nature's beauty nutrients that work from within!

B1 (Thiamin) is your skin's best friend, promoting proper circulation and hydration for that coveted clear complexion (1.1-5 mg daily)

B2 (Riboflavin) enhances your natural beauty trinity: skin, hair, and eyes, helping you maintain that youthful radiance (1.1-1.3mg daily)

B3 targets those stubborn dark spots and refines skin texture, giving you the even tone you've been searching for (14-16mg daily)

B5 tackles acne while deeply moisturizing, and B6 regulates beauty-disrupting hormones (5mg and 1.3-1.7mg daily respectively)

B7 (Biotin), the famous "hair growth vitamin," strengthens both hair and nails (30mcg daily)

B9 supports skin cell regeneration while B12 fights inflammation and dryness, working together for that healthy, renewed glow (400-800mcg and 1000-5000mcg daily)

Transform your beauty routine from the inside out - save this comprehensive B-vitamin guide and begin with the one that addresses your primary concern.

Share your experience or drop a "B" in the comments to join our beauty-from-within journey!

#beautyvitamins #skincarescience #hairhealth #naturalglow #beautyfromwithin #supplementguide #skincaretips #beautynutrition #wellnesstips #vitamins

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Most people don’t realize their cooking oil could be what’s holding back their health.

Years ago, I thought I was doing everything right... eating clean, training hard, dialing in my macros. But I felt inflamed, sluggish, and couldn’t figure out why.

When I finally took a closer look at the oils I was using daily, everything changed.

This isn't just about fat content. It's about what your body absorbs with every meal. Most seed oils are highly refined, oxidized, stripped of nutrients, and loaded with hidden byproducts that never show up on the label.

Here’s what I wish more people understood:

- Polyphenols: These are powerful plant compounds that protect your cells from damage. Extra virgin olive oil (EVOO) is loaded with them. Most seed oils? Almost none.

- Oleic Acid: This heart-healthy monounsaturated fat makes up 70–80% of EVOO and helps reduce inflammation. Soybean oil is mostly polyunsaturated omega-6s—too much can tip your body into an inflammatory state.

- FFA (Free Fatty Acids) and Peroxide Value show how fresh or rancid an oil is. The higher these numbers, the more oxidized and potentially damaging the oil becomes.

- Antioxidants: Cold-pressed EVOO retains nutrients like vitamin E and oleocanthal—refined oils lose most of these in processing.

- Solvents and Microplastics: Most people have no idea that common oils are often extracted with chemicals like hexane. That’s not something I’m comfortable putting into my body—or recommending to anyone else.

Today, I choose oils based on quality, purity, and how they support long-term vitality. EVOO has become a daily staple in my kitchen. Not just for flavor, but for what it does under the surface.

If you're serious about your health, the oil you use every day matters more than you think.

What oil is currently in your kitchen—and are you thinking differently about it now?

#oliveoil #cookingoil #healthyfats #inflammation #antiinflammatorydiet #nutritionaltruth #biohackingnutrition

PMID: 10888509
PMID: 16954359
PMID: 18274968
PMID: 22228951
PMID: 23363996

Synthetic food colors are finally on the chopping block.

On April 22 the FDA laid out a national plan to retire the last eight petroleum-derived dyes—Red 40, Yellow 5 & 6, Blue 1 & 2, Green 3, Citrus Red 2 and Orange B—by the end of 2026. Red 3 was already removed in January under the Delaney Clause after tumor data in rats.

Why it matters
• Multiple meta-analyses and the 2021 California OEHHA review link synthetic dyes to hyperactivity, attention deficits, behavioral disturbances and potential neuro-toxicity, particularly in children.
• Experimental work suggests these additives can disrupt the gut-brain axis and may carry carcinogenic contaminants.
• Europe and the U.K. have required warning labels—or outright bans—on these same dyes for years.

What happens next
Food makers have roughly 18 months to reformulate with natural pigments such as beet, spirulina, turmeric and annatto.
Industry pledges mean dye-free products will reach school cafeterias first, with retail shelves to follow.
An FDA–NIH partnership will expand human studies on food-additive effects in child development.

How we got here
This decision is the result of steady pressure from physicians, researchers, parents and consumer advocates who refused to accept a food system that favors profit over public health. Collective action works—and today, American families are better off for it.

If you’ve noticed changes in mood, focus or behavior after removing artificial colors, share your experience below.

#FoodDyeBan #ArtificialColors #FDANews #CleanLabel #GutBrainAxis #FunctionalNutrition

Ask me anything! Favorite supplement stacks! Longevity, destressing, ADHD secrets!!

For years, I studied the metabolism of caffeine—how our bodies break it down into theophylline, theobromine, and paraxanthine.

Each of these metabolites affects us differently, but one stood out to me.

I remember sitting there, staring at the research, thinking: "Has anyone actually made paraxanthine before?"

To my surprise, no one had. No patents. No production. Nothing. And I couldn’t believe it. How had we overlooked this for so long?

That’s when I knew... paraxanthine had the potential to redefine how we experience energy.

Unlike caffeine, which can sometimes lead to jitters, crashes, and disrupted sleep, paraxanthine delivers a smoother, cleaner boost of energy without the downsides. I call it "flow without the frazzle."

Caffeine naturally breaks down into different compounds in the body, but paraxanthine is the metabolite responsible for the best effects—focus, alertness, and cognitive clarity—without the unwanted side effects.

I patented @enfinityenergy paraxanthine because I saw a massive opportunity to create a science-backed, cleaner alternative that just made sense.

If you love caffeine but hate the anxiety, overstimulation, or afternoon slump, paraxanthine might be the energy upgrade you’ve been looking for.

How does caffeine affect you? Do you thrive on it or struggle with the side effects?

#paraxanthine #energyupgrade #enfinity #caffeinealternative #cognitiveperformance #energyoptimization #functionalhealth

Big Pharma might not be eager to broadcast it, but mushrooms are making serious waves in modern medicine—and for good reason! From fortifying your immune system to supporting sharper cognitive function, these fascinating fungi are packed with natural compounds that can significantly boost overall health.

Here’s a closer look at some of the powerhouse ingredients in medicinal mushrooms:

👉🏼 Polysaccharides
Complex sugars that support immune function, combat inflammation, and neutralize free radicals. Many varieties of mushrooms—like reishi, shiitake, and turkey tail—are especially high in these immune-enhancing compounds.

👉🏼 Beta-Glucans
A specialized type of soluble fiber that “trains” your immune cells to identify and attack harmful invaders, all while keeping inflammation in check. By binding to immune cells (like macrophages and natural killer cells), beta-glucans help rev up your body’s defenses.

👉🏼 AHCC (Active Hexose Correlated Compound)
Derived from a hybrid of shiitake mushrooms, AHCC is widely studied for its potential anti-cancer and immune-modulating effects. It combines polysaccharides, amino acids, and minerals, making it a comprehensive nutritional product for immune support.

I’ve personally felt the difference mushrooms can make in my daily energy, mental clarity, and overall wellness. Two of my go-to brands are @real_mushrooms and @thegeniusbrand.

Curious to learn more? Comment “Mushroom Guide” below for my FREE, in-depth guide on how to select, use, and benefit from different mushroom varieties.

Which mushroom product do you find most effective? Share below!

#medicinalmushroom #fungi #fungilove #mushroom #mushrooms

Too much Easter sugar?!

Easter may be a time for family, fun, and colorful treats—but if you overdid it on chocolate bunnies and jelly beans, you’re not alone.

That post-Easter sugar crash is real—and it can leave you feeling bloated, foggy, and fatigued.

The good news? A targeted supplement stack can help your body reset and rebalance. Here’s what I recommend:

Acetylcysteine (NAC): Supports detoxification pathways, especially helpful after consuming artificial dyes and preservatives often found in candies.

Cinnamon (Ceylon): Mimics insulin to help lower blood sugar and improve carb metabolism.

Chromium: Helps your body break down carbs, fats, and proteins while improving insulin sensitivity.

Ergothioneine (MitoPrime®): A rare amino acid that functions as a cellular antioxidant, supporting mitochondrial health and resilience.

Dihydroberberine (GlucoVantage®): A highly bioavailable form of berberine shown to stabilize post-meal glucose spikes more efficiently.

Tributyrin (NewBiome®): Promotes gut health by supporting healthy bowel movements and reducing bloating.

Grains of Paradise (CaloriBurn®): Activates brown adipose tissue to support thermogenesis and help your body burn off excess calories.

After years of formulating supplements and learning to support my own recovery from metabolic dysfunction, I always keep these tools on hand during treat-heavy holidays.

Check the comments for some of my favorite products!

What’s your go-to recovery tip after a sugar-filled holiday?

#easterdetox #sugarcrash #postholidayreset #bloodsugarbalance #digestivehealth #naturalenergy #supplementstack #biohacking

PMID: 14709014
PMID: 17506119
PMID: 18285556
PMID: 22414433
PMID: 24080471
PMID: 24759256
PMID: 29851075

Still reflecting on an incredible weekend at the Health Optimisation Summit in Austin.

This event brought together some of the brightest minds in wellness, performance, and functional medicine. It was an honor to be part of the conversation and connect with a community that shares the same drive to push the boundaries of what health can look like.

I had the opportunity to speak about one of my core passions: the evolving role of supplementation in today’s world. With the increasing challenges of nutrient depletion, environmental stress, and modern lifestyle demands, rethinking how we support the body is more important than ever.

Grateful for the opportunity to connect with friends old and new, explore cutting-edge tools in the exhibit hall, and witness the next wave of innovation in health optimization take shape in real time.

Thank you to @timbiohacker and the entire @healthoptimisationsummit team for creating a powerful space that pushes the industry forward.

Events like this are a reminder that health is not a trend. It is a movement rooted in science, community, and purpose.

#healthoptimisationsummit #biohacking #functionalmedicine #longevityscience #supplementation

57.9% of total calorie intake in the US comes from ultra processed foods?!

High UPF consumption is consistently associated with weight gain, cardiometabolic diseases, and increased mortality risk.

But what if we prioritized real, nutrient-dense foods instead?

Take eggs, for instance. They contain just one ingredient, yet they are a nutritional powerhouse, providing high-quality protein, essential vitamins, minerals, and choline for brain health.

Meanwhile, many ultra-processed foods are loaded with sugar, artificial flavors, emulsifiers, and preservatives, some of which have been linked to long-term health risks.

This isn’t about demonizing treats (because yes, enjoying chocolate is fine!)
It’s a reminder to make whole, nutrient-dense foods the foundation of your diet.

Eggs provide:
- Complete protein for muscle and tissue repair
- Choline for brain function and metabolism
- Lutein & zeaxanthin for eye health
- Satiety benefits, helping with weight management

This isn’t about restriction. It’s about intention.

What’s your personal rule for balancing whole foods and processed treats?

#nutritionfacts #realfood #eggs #healthyeating #protein #brainhealth

PMID: 26962035
PMID: 37375561

Leucine is one of the most important building blocks of protein, playing a critical role in muscle growth and recovery.

Think of it like the "key" that starts the engine—activating the mTOR pathway, which signals your muscles to grow, repair, and get stronger.

But here’s the thing: standard leucine alone may not be enough to maximize muscle protein synthesis (MPS).

DL185™ (L-Leucyl-L-Leucine Monohydrate) is a revolutionary dipeptide form of leucine, delivering enhanced anabolic potential beyond traditional leucine.

More Effective Muscle Activation:
DL185™ supercharges the mTOR pathway, supporting greater gains and faster recovery.

Clinically Validated Dosing:
The amount of dileucine needed for results is far higher than what’s found in regular protein sources. You’d have to consume 159g of whey protein (8 servings) or 219g of pea protein (11 servings) just to get the same amount found in 12g of DL185™.

Maximizing Your Training Efforts:
When paired with resistance training, DL185™ optimizes muscle protein synthesis (MPS)—helping you build muscle more efficiently.

Bottom Line: DL185™ = The Concentrated Anabolic Power of Leucine
Leucine is essential, but if you want to truly maximize muscle growth, DL185™ delivers the most efficient and concentrated form—fueling your strength, recovery, and overall performance.

Have you noticed a difference in muscle recovery based on your protein intake?

#musclebuilding #leucine #muscleprotein #strengthtraining #musclegrowth #biohacking #proteinintake #supplementscience

PMID: 10356072
PMID: 23465396
PMID: 25644361

Did you know I struggled with chronic fatigue, brain fog, and restless nights for years until I discovered the power of magnesium?

As a health educator, I was shocked to learn that 75% of us aren't getting enough of this crucial mineral, which impacts everything from our cognitive function to our cardiovascular health.

Here's what you need to know:

Different forms of magnesium serve unique purposes in your body - understanding which type you need can be the key to unlocking specific health benefits

Magnesium Threonate is the brain's best friend, crossing the blood-brain barrier more effectively than other forms to enhance memory, cognitive function, and potentially reduce brain aging

Magnesium Glycinate combines excellent absorption with minimal digestive impact, making it ideal for improving sleep quality and reducing anxiety symptoms

Magnesium Citrate works as a gentle digestive aid by drawing water into the intestines, perfect for those struggling with constipation or seeking digestive regularity

Magnesium Malate pairs with malic acid to potentially boost energy production and reduce muscle pain, making it particularly interesting for those with chronic fatigue

Magnesium Sulfate (Epsom salts) excels at muscle relaxation and can be absorbed through the skin during baths

Your body relies on magnesium for over 300 essential functions, from maintaining heart rhythm and bone density to regulating blood sugar and supporting immune function

Have you tried any of these magnesium forms? Share your experience below!

Comment "Mag25" and I’ll DM you my free guide with everything you need to know!

Sources:
PMC9786204
PMC5244643
PMC9065393
PMC10222666

#magnesium #supplementation #wellness #nutritionscience #healthyliving #nutritioncoach #holistichealth #biohacking #brainhealth #sleepquality #guthealth #functionalmedicine #nutritionfacts

If polyester can shrink sperm count to zero, what else is your clothing doing to your hormones?

This isn’t fringe science. A published clinical study followed 14 healthy men who wore a polyester sling around their scrotum for 12 months.

All of them became temporarily infertile. Zero sperm. Testicular shrinkage. No pregnancies.

And yet, most men wear synthetic fabrics daily without a second thought.

What actually happened in the study:
- 100% of men developed azoospermia (sperm count = 0)
- Testicular volume decreased
- Temperature regulation failed
- Degenerative changes showed up in the testes
- Fertility rebounded months after polyester was removed

How could fabric have this kind of power?
- Heat entrapment: Polyester blocks airflow, raising scrotal temperature, which impairs spermatogenesis
- Electrostatic charge: Friction between polyester and skin generated up to 395 volts per cm², potentially disrupting testicular function

What you can do today to support hormone and fertility health:
- Wear breathable, natural fabrics like cotton or bamboo
- Avoid tight synthetic underwear, especially during sleep or workouts
- Be mindful of prolonged heat exposure (like hot tubs or laptops on your lap)
- Prioritize sleep, stress regulation, and nutrient-dense whole foods

This study might seem extreme, but it raises real questions about how our daily choices compound over time.

What if optimizing fertility isn’t just about supplements or procedures, but also about the materials closest to your body every single day?

Do you think clothing should come with hormone health warnings, or is this going too far?
I’d love to hear your thoughts in the comments!

#menshealth #fertilitysupport #spermhealth #hormonehealth #biohackyourlife #polyesterfacts #maleinfertility #reproductiveresearch

PMID: 1623716
PMID: 18076419
PMID: 8262106

Before you spend thousands on fertility treatments, let’s make sure your body has the essential nutrients it needs to conceive.

Hormone balance, egg and sperm quality, and overall reproductive health are all deeply influenced by nutrition. Yet, many couples overlook this critical piece before turning to expensive treatments.

In honor of National Infertility Awareness Week (April 20-26, 2025), let’s focus on science-backed fertility supplements that support conception naturally:

- Folate (5-MTHF) (400–800 µg/day): Supports DNA synthesis, neural tube development, and egg quality.
- Vitamin D3 (2,000–4,000 IU/day): Crucial for ovarian function, hormone regulation, and implantation.
- CoQ10 (Ubiquinol) (100–300 mg/day): Protects eggs & sperm from oxidative stress and boosts mitochondrial energy.
- Omega-3s (1,000–2,000 mg EPA+DHA/day): Aids hormone balance, cervical mucus, and endometrial health.
- N-Acetyl Cysteine (NAC) (600–1,200 mg/day): Supports detoxification, ovulation, and egg quality, especially in PCOS.
- Myo-Inositol (2,000–4,000 mg/day): Enhances insulin sensitivity, cycle regulation, and egg quality.
- L-Carnitine (1,000–2,000 mg/day): Improves sperm motility and cellular energy.
- Zinc (15–30 mg/day): Essential for hormone production, egg development, and sperm health.
- Maca Root (1,500–3,000 mg/day): Traditionally used to support libido and hormone balance.
- Vitex (400–800 mg/day): May regulate cycles by balancing prolactin levels (use with caution).

Fertility isn’t just about chance. It’s about preparation.

Optimizing key nutrients can be a low-risk, high-reward step before turning to invasive procedures.

Have you tried any of these supplements, or is there something that worked for you that I didn’t mention?

If you are looking for more information on infertility please check out @resolveorg

#fertilityhealth #fertilitysupport #hormonebalance #infertilityawareness #prenatalnutrition #PCOSsupport #eggquality #spermhealth #fertilityjourney

PMIDs: 14608448, 18462730, 22047005, 22978268, 23674989, 25653680, 26111777, 30009140, 35269860, 38393671

Not every energy drink gets invited to the biohacker table.

UPDATE did.

We showed up at Health Optimisation Summit Austin 2025 with clean, focused energy that actually works with your body. No crashes. No chaos. Just clarity. No fake sweeteners. No weird fillers. No nonsense.

Just paraxanthine @enfinityenergy -powered energy that belongs in the future of wellness.

Big thanks to everyone who stopped by, asked great questions, and cleared out our samples faster than we could restock.

We’ll be back. Smarter. Sharper. Stocked. @drinkupdate

#UPDATEyourEnergy #SmarterEnergy #Paraxanthine #HealthOptimisationSummit #Austin2025 #NoCrashNoJitters #EnergyThatWorksWithYou

What if the biggest threat to your health isn’t what you eat or how often you work out...
but how you speak to yourself?

This week on the podcast, I’m joined by Shawn Wells, world-renowned biochemist and “the world’s greatest formulator,” for a raw and real conversation you don’t hear often in the wellness world.

We talk mitochondria, supplements, and the science of energy…
But also:
🔹 Burnout
🔹 Trauma
🔹 Suicidal thoughts
🔹 Healing through psychedelics
🔹 Why self-love is the ultimate longevity hack

This isn’t just another biohacking chat, it’s a call to redefine what health really means.

“Challenge yourself. Without challenge, there’s atrophy. Without growth, you’re dying.”
~ Shawn Wells

🎙 Comment "LBTN" to get the link to the episode!

#LongevityPodcast #LiveBeyondTheNorms #ShawnWells #MentalHealthAwareness #PsychedelicHealing #BurnoutRecovery #BiohackerLife #InnerWork #HealthFromWithin #SelfLoveIsMedicine #WellnessJourney