Author: Andreas

Sunday Health Hack No. 20 – Put some Lion’s mane mushroom powder into your afternoon coffee for more focus, productivity, memory, creativity and (brain) energy.

Everyone knows the feeling of “gloom” and “sluggishness” after the “heavy” lunch break. Taking a “digestive” walk is one method to prevent the looming “brain fog” (and dread of the upcoming afternoon unproductivity). But there is another sustainable and “healthy” way to boost through your afternoon.

Lion’s mane mushrooms have been used in Eastern, specifically Chinese, medicine for hundreds of years. Packed with countless health benefiting compounds and chemicals, “Hericium erinaceus”, its scientific name, which – funny sidenote – translates to “hedgehog”, is used as a powerful antioxidant and nervous system repair worker.

But the large, white, shaggy, long-haired mushroom (which somewhat resembles a lion’s mane, or the smaller ones a hedgehog) didn’t get much scientific attention until the early 1990’s when researchers in Japan identifying the presence of two critical compounds, hericenones and erinacines, which act as Neuron Growth Factors (NGF’s) in the central nervous system, key players in nerve regeneration. Meaning this medicinal powerhouse plant medicine does support the growth of new neurons.

Whilst Chaga mushrooms are best for immunity health, Lion’s mane is the most popular medicinal mushroom for “brain health”. Think of Lion’s mane as a “Nootropic”, a substance that enhances brain function, an energy booster for (brain) productivity and improved cognitive functioning.
In fact, the Lion’s Mane has even been successfully used as a medication to treat anxiety and depression.

The majority of people today experience regular or even chronic symptoms of anxiety and depression. From mild symptoms like procrastination, to severe cases of panic attacks or suicidal thoughts, and everything in-between (insomnia etc.).
There are so many reasons for this – workload and pressure, social tension, lack of sleep, thyroid deficiencies, not enough nutrient in the diet, mineral deficiencies and on and on.
And while there are many outward causes for anxiety and depression, the resulting chronic (brain) inflammation is a major constant contributing factor.

New research has found that Lion’s mane has strong anti-inflammatory effects (especially on brain nerve cells) which reduce the symptoms of anxiety and depression.
And other studies have found that Lion’s mane mushrooms can also help to even regenerate brain cells and improve the functioning of the hippocampus, a region of the brain responsible for processing memories and emotional responses.
But the precursor “fatigue”, or low energy, is the most common problem many people struggle with. And if Lion’s mane helps with severe forms of prevailing anxiety, it’s even more helpful as a good mood “maintenance” supplement.

Like Chaga, Lion’s mane mushrooms are also rich in polysaccharides, which boost your immunity. Specifically with Lion’s mane by increasing the activity of the intestinal immune system, which protects the body from pathogens that enter the gut through our mouth or nose, by preventing bacteria and viruses from attaching themselves to cells within the body.
Studies demonstrated that Lion’s mane acts as a strong prebiotic, encouraging the growth of health-promoting gut bacteria. The same study showed that (gut) tissue damage (leaky gut) could even be diminished, and that Lion’s mane also works successful against gastric and intestinal ulcers.

But let’s face it, once past a certain age and often dealing with the many responsibilities of family, finances, home, and work, we pay less attention to our health, we get out of good dietary habits, we skip exercise, we tend to sleep less, and hence our stress increases.
This is not only bad for your brain (and gut flora). Enter also cholesterol and blood pressure worries, atherosclerosis, weight gain, and a lot of time sitting on the desk or lying on our couches, reaching for comfort food, which, unfortunately, is usually high in sodium, saturated fat and sugar. All of this leads amongst others to the oxidation of cholesterol in our arteries. Oxidized cholesterol molecules attach to the walls of arteries, causing them to harden and increasing the risk of heart attacks or strokes.
Cardiovascular health is important to all of us. Like Chaga, Lion’s mane contains loads of antioxidants with highly anti-inflammatory effects like the prevention of the oxidation of cholesterol.

Much like using any other herbal supplement, the health benefiting effects will take a little bit of time to build up in our system.
The “brain boost” will not kick in after one cup of Lion’s mane coffee, and the plague in your arteries are not gone either.
The effects are subtle to the point where you’re not even sure it’s working. But looking back on the day, you will notice many health benefits to foster, in particular regarding Lion’s mane the increase in brain energy, focus and productivity.

So, my Sunday Health Hack for today is – After lunch have your (small, 2 mugs) French Press and brew your afternoon coffee. As mentioned in my Chaga Coffee Hack I use dark roasted 100% organic arabica coffee (1:10 coffee-to-water ratio). Then I add again a tablespoon of MCT oil to it (see my Sunday Health Hack No. 18) as well as some Lion’s mane powder (~500mg).
The most convenient (and quality reassuring) way to do that is again to get some organic, quality Lion’s mane mushroom extract in capsules. Open the capsule and put the extract powder to the coffee in the French Press.
Last but not least add hot water (~95 degrees Celsius) to it.

My trusted product source in Germany for (very) good quality Lion’s mane mushroom extract is again Sunday Natural, and, again, I do not have any affiliation with them – https://bit.ly/3LG0qaE

Focus on Love,  Yours  Andreas

Sunday Quote
The greatest of follies is to sacrifice your own HEALTH for any other kind of happiness (or “external obligations”).
Schoppenhauer

Sunday Music
A pleasant childhood memory is that we kids took on several hedgehogs during the wintertime, comforting their “winter sleep” (and survival) in our garage.

Sunday Health Hack No. 19 – Put some Chaga mushroom powder into your morning coffee for a good steady prolonged caffeine level (& much more).

Let’s continue with the “morning coffee“ routine, using again this common beverage as a “carrier”, for then adding something “beneficial” to it.
In this case Chaga mushroom powder.

Called the “King of Herbs” by the Chinese, the “Gift from God” by the Russians or “Black Gold” by the Romans, the use of Chaga in Chinese medicine dates back thousands of years where locals in the mountain region of Siberia drank Chaga tea daily, inhaled Chaga or used it topically (on the skin). Over time its popularity spread to the west of the Urai Mountains and Baltic regions of Eastern Europe.

A birch fungus, Chaga grows on living trunks of mature birch trees in cold climates. The name Chaga originates from the Russian word for mushroom (czaga). In Norway Chaga (kreftkjuke) translates to “cancer polypore” in reference to its fungal appearance and strong medicinal properties.

Researchers in Scandinavia, Russia or China have studied in-depth the anticancer properties of the polysaccharides found in Chaga, and found the effects comparable to chemotherapy and radiation, only without side effects. Among the many beneficial properties in Chaga, the polysaccharides have been shown to have strong anti-inflammatory and immune balancing properties which stimulates the body to produce natural killer (NK) cells. NK cells fight infections and battle tumor growth.
Today, Chaga has an ever-growing reputation as one of the most health-giving foods on the planet.

This incredibly “ugly” woody fungus also contains a wealth of important nutrients. These include manganese, potassium, calcium, iron, magnesium, zinc, copper or phosphorus. All of these nutrients contribute to your overall health and give your body the fuel it needs to thrive.

Additionally, Chaga contains 31 times more antioxidants than blueberries, so it strongly (and naturally) reduces inflammation in the body. And by ‘cleaning up’ your system of bad and infected cells and assisting in the growth of healthy ones, Chaga promotes greater efficiency to combat diseases.

Chaga is a powerful immunity booster, which has been the subject of many studies over the years. One interesting finding was that this tree mushroom creates unique specialised proteins which stimulate white blood cells. And these are essential for fighting harmful bacteria and viruses.

Chaga is also high in fibre which is beneficial for the gut bacteria. And in combination with its antioxidant and anti-inflammatory activities, Chaga even contributes again to your weight-loss goals.

Chaga mushrooms are part of a plant category called “adaptogens”. Adaptogens have unique properties which help support the body’s ability to cope with the effects of physical and emotional stress. When taken consistently, adaptogens support healthy stress responses and promote feelings of calm and balance.

Chaga is traditionally prepared by grating the woody mushroom down to a fine powder and then brewing the powder as an herbal “tea”. But the very “earthy” taste is not to everyone’s liking.  Thus the consideration to combine it with another “carrier” which has a strong self-taste like coffee.

But there is more to it. The caffeine in coffee actually helps the adaptogens to enter the bloodstream faster and as a result, the mushrooms help to prolong the caffeine level without causing a crash. Meaning, Chaga makes sure that your caffeine levels don’t spike (and then collapse), which might make you “jitterish” as your cortisol may go wild too, but that your caffeine level remains constant and nicely stimulating.

So, my Sunday Health Hack for today is – In the morning brew your first coffee in a (small, 2 mugs) French Press. I use dark roasted 100% organic arabica coffee (1:10 coffee-to-water ratio). Then I add a tablespoon of MCT oil to it (see my last Sunday Health Hack No. 18) as well as some Chaga powder.
The most convenient (and quality reassuring) way to do that is to get some Chaga mushroom extract in capsules. Open the capsule and put the extract powder to the coffee in the French Press.
Last but not least add hot water to it.

My trusted product source in Germany for (very) good quality Chaga mushroom extract is again Sunday Natural, and, again, I do not have any affiliation with them – https://bit.ly/3k8V23m

Extra “French Press” trick: The “health benefits” already start with the “how” you prepare your coffee. So first, gently pour twice the amount of water than you have coffee onto your grounds. Then give the grounds a gentle stir and allow the coffee / Chaga / MCT oil mix to bloom for 30 seconds. After that you pour the remaining hot water and place the lid on top. Don’t plunge just yet! Let the coffee steep for 3-4 minutes. No less, no longer.
You may use these 3-4min waiting time to prepare and endulge your “morning water drink” with some added lemon and apple cider vinegar.

Extra “Coffee taste” trick: A good investment is having a water boiler where you can set the temperature. As a general rule of thumb, brewing coffee with hot water at 95 degrees Celsius achieves a greater body in the coffee and complements coffee varietals that boast full bodiness as a desired trait (like Arabica).
Anything lower than 90 degrees Celsius leads to under extraction of flavours resulting in a weak tasting coffee, while anything more than 95 degrees leads to a burnt tasting cup of coffee.

Extra “Chaga taste” trick: If the “earthy” Chaga taste is still too “dominant”, another nice addition to your morning coffee is a dash of Cinnamon. It not only improves the taste even further but also nicely increases its sweetness. And, of course, all the other health benefits of Cinnamon go right with it too (see my Sunday Health Hack No. 15).

Adapt in Peace, Yours  Andreas

Sunday Quote
Don’t be afraid to start over again. This time not from scratch but with a wealth of experience.

Sunday Music
Well, speaking of kings and godfathers (of health) …

Sunday Health Hack No. 18 – Put a tablespoon of MCT Oil into your morning coffee for a good filling of your energy – body and spirit – tanks.

Many, many years ago my first contact with “bio-hacking” had been “Bulletproof Coffee” which claims huge health benefits when adding some butter as well as MCT oil into your coffee. Personally, I never got used to the taste of “butter” in my coffee but MCT oil really stuck with me.

Coffee is losing its “bad rep” as more and more studies proof its enormous health benefits, not only that coffee helps you stay focused and alert, but also boosts your physical performance (which is why caffeine is used in many pre-workout supplements), helps you to lose weight, and latest research show that it even can reduce the risk of cardiovascular diseases, strokes or Parkinsons.
Of course, like always, depending on the quality of your coffee.

As you know, many of my Sunday Hacks are about taking something you are already familiar with, in this case coffee, and stack it with something else, which adds much health benefits to it, in this case MCT oil.

MCT is the acronym for “medium-chain triglycerides”. Triglycerides are fats (fatty acids) from the food we eat. Or, most of the fats we eat, including butter or oils, are in triglyceride form.
As the name suggests, MCT oil contains medium-length chains of fats which are more easily digested and metabolized than longer-chain fatty acids found in many other foods, like in nuts, avocados etc..
MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil are MCTs. But MCT oil (extract) is tasteless and also has got much less calories.

But why put MCT oil in the coffee? Well, it’s again about the good old equation “1+1 equals 3”.
First and foremost, MCT oil is a super energy source. MCT oil is immediately metabolized by the body and used as “fuel”. And the caffeine in the coffee accelerates and extends that process. Resulting in a steady energy level – without the crash.
In these busy days, it’s all about “energy management”, about either finding ways to sustain your energy throughout the day or to implement hacks which lift your energy levels. And MCT oil will help you with that.

But MCT oil has so much more to offer. For producing “energy” MCT oil doesn’t use glucose but taps into your fat storage. Meaning, MCT oil is a fantastic fat burner, helping you to lose weight (by getting rid of unattractive fat pads).
MCT oil also influences Leptin, your “hunger” hormone, creating a feeling of lasting fullness. And the good bacteria in your gut just love MCTs to feed on and its oil for their “home”, the gut lining, which all contributes to weight loss as well (feasting on unwanted calories fast & furious).
And, as MCT oil supports weight and fat loss, this, in turn, helps reduce the risk for cardiovascular diseases or strokes.

Your brain primarily runs on glucose. But it also can make use of MCTs to fire up its neurons. So, no need for an extra sugar-bar next time you need to focus on something enduring. And even though no human trials have been made yet, this ability of the brain using MCT as a fuel source also prevented the development of Alzheimer disease (which impairs your brain’s ability to use sugar) in tests with mice. Translation – MCT boosts your memory and “spirits”.

Extra Sunday fitness hack: Also put a tablespoon of MCT oil into your pre-workout shake. Studies found that athletes who took MCTs before training had significant lower lactate levels and thus found it easier to exercise longer and with more power / strength.
And in combination with caffeine and exercise, the “fat-burning” effect (as fat being used for the extra energy needed when exercising) multiplies.

Warning: Don’t overdo it. Just have one tablespoon in your morning coffee, and maybe (maybe) another one in your afternoon coffee (for avoiding your after lunch crash), or in your pre-workout shake here and there. But too much of good can backfire too. In the truest sense of the word that things may get too “oily” for your gut with a possible profound impact on your bowl movement. 😊

My trusted product source in Germany is again Sunday Natural, and, again, I do not have any affiliation with them – https://bit.ly/37mIMtq

All power to you, Yours  Andreas

Sunday Quote
By grace we are saved through faith.

Sunday Music
Today is the Easter holiday Sunday. Easter is all about compassion, hope and renewal. It’s about restoring and fostering faith – in yourself.