Tom Nikkola | VIGOR Training

Tom Nikkola | VIGOR Training

By Tom Nikkola | VIGOR TrainingHealth & FitnessNutritionMental HealthFitness
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Tom Nikkola | VIGOR Training episodes

  • Erectile Dysfunction: Causes, Treatments, and Prevention of ED
    As a male in my 40s, I’m part of a group that faces some common physical and mental health challenges, such as receding hairlines, bicep tendon tears, and erectile dysfunction (ED). Though many guys seem to think ED is just an issue related to low testosterone, the causes of erectile dysfunction are many.
    In this article, I've outlined the majority of ED causes and many of the most common treatments. Although most men face a situation now and then when it's difficult to get it up or keep it up, this deserves your full attention if it's an ongoing issue. Erectile dysfunction may be a sign of something severe.
    What is erectile dysfunction (ED)?
    The definition of erectile dysfunction (ED), also known as impotence, is “the inability to achieve or maintain an erection that is sufficient for satisfactory sexual performance.”
    Your nervous, muscular, and vascular systems must work in concert to form and maintain a firm erection. Stimulated by thought, touch, or REM sleep, nitric oxide (NO), acetylcholine, and other chemical messengers signal the penis' smooth muscle to relax. As the muscles relax, your corpora cavernosa fills with blood. As it fills with blood, the veins leaving the penis get blocked, allowing it to fill with more blood until it's full. As long as the veins remain blocked, you'll maintain your erection.
    Erections fall into two categories:
    Reflex erections: Controlled by peripheral nerves and the spinal cord and triggered by physical touch
    Psychogenic erection: Controlled by the limbic system of the brain and triggered by erotic or emotional stimuli (like seeing your naked wife) 
    The Massachusetts Male Ageing Study (MMAS) found that 52% of men ages 40-70 years displayed mild to moderate ED signs. Interestingly, another report showed that one in four men seeking medical guidance for ED are less than 40 years old.
    Though erectile dysfunction is not itself a lethal condition, it may indicate a physical health problem that could be deadly. On the other hand, it could also be a sign of a less threatening physical condition or a mental health condition.
    Causes of ED
    Though many men jump to the conclusion that they have low testosterone, their hormones might not have anything to do with their lack of sexual function. Then again, testosterone could play a role.
    If you have erectile dysfunction, consider the following 14 causes before jumping to the conclusion on the cause of yours.
    The first four causes are the most common.
    1. Cardiovascular Disease
    Erectile dysfunction is one of the first signs of cardiovascular disease. Because the vessels of the penis are much smaller than those of the heart, vascular damage affects penile function before cardiac signs show up.
    About one in three men with hypertension develop erectile dysfunction. High blood pressure alone doesn't cause cardiovascular disease, though. Increased blood pressure may cause blood vessel damage, which is exacerbated by elevated and oxidized LDL cholesterol and high systemic inflammation levels.
    The same factors that lead to heart disease, heart attacks, and strokes lead to erectile dysfunction. However, those warning signs show up in penile function long before they show up as symptoms in the heart.
    ED may precede cardiovascular disease by a significant period that usually ranges from 2 to 5 years (3 years in average)
    Wang JM et al.
    While ED may be a serious warning sign, the good news is, you may be able to stall or even reverse some of the cardiovascular damage before it causes heart disease.
    2. Sleep problems
    Inadequate sleep wreaks havoc on your mental and physical health. Though some hardass men cling to the adage, "Sleep when you die," the reality is, without sufficient quality sleep, you'll be dead a lot younger than you should be. Don't buy into that nonsense.
    Your first indicator of inadequate sleep's impact on sexual function is a reduction in morning erections.
    22 min
  • Erectile Dysfunction: Causes, Treatments, and Prevention of ED
    As a male in my 40s, I’m part of a group that faces some common physical and mental health challenges, such as receding hairlines, bicep tendon tears, and erectile dysfunction (ED). Though many guys seem to think ED is just an issue related to low testosterone, the causes of erectile dysfunction are many.
    In this article, I've outlined the majority of ED causes and many of the most common treatments. Although most men face a situation now and then when it's difficult to get it up or keep it up, this deserves your full attention if it's an ongoing issue. Erectile dysfunction may be a sign of something severe.
    What is erectile dysfunction (ED)?
    The definition of erectile dysfunction (ED), also known as impotence, is “the inability to achieve or maintain an erection that is sufficient for satisfactory sexual performance.”
    Your nervous, muscular, and vascular systems must work in concert to form and maintain a firm erection. Stimulated by thought, touch, or REM sleep, nitric oxide (NO), acetylcholine, and other chemical messengers signal the penis' smooth muscle to relax. As the muscles relax, your corpora cavernosa fills with blood. As it fills with blood, the veins leaving the penis get blocked, allowing it to fill with more blood until it's full. As long as the veins remain blocked, you'll maintain your erection.
    Erections fall into two categories:
    Reflex erections: Controlled by peripheral nerves and the spinal cord and triggered by physical touchPsychogenic erection: Controlled by the limbic system of the brain and triggered by erotic or emotional stimuli (like seeing your naked wife) 
    The Massachusetts Male Ageing Study (MMAS) found that 52% of men ages 40-70 years displayed mild to moderate ED signs. Interestingly, another report showed that one in four men seeking medical guidance for ED are less than 40 years old.
    Though erectile dysfunction is not itself a lethal condition, it may indicate a physical health problem that could be deadly. On the other hand, it could also be a sign of a less threatening physical condition or a mental health condition.
    Causes of ED
    Though many men jump to the conclusion that they have low testosterone, their hormones might not have anything to do with their lack of sexual function. Then again, testosterone could play a role.
    If you have erectile dysfunction, consider the following 14 causes before jumping to the conclusion on the cause of yours.
    The first four causes are the most common.
    1. Cardiovascular Disease
    Erectile dysfunction is one of the first signs of cardiovascular disease. Because the vessels of the penis are much smaller than those of the heart, vascular damage affects penile function before cardiac signs show up.
    About one in three men with hypertension develop erectile dysfunction. High blood pressure alone doesn't cause cardiovascular disease, though. Increased blood pressure may cause blood vessel damage, which is exacerbated by elevated and oxidized LDL cholesterol and high systemic inflammation levels.
    The same factors that lead to heart disease, heart attacks, and strokes lead to erectile dysfunction. However, those warning signs show up in penile function long before they show up as symptoms in the heart.
    ED may precede cardiovascular disease by a significant period that usually ranges from 2 to 5 years (3 years in average)Wang JM et al.
    While ED may be a serious warning sign, the good news is, you may be able to stall or even reverse some of the cardiovascular damage before it causes heart disease.
    2. Sleep problems
    Inadequate sleep wreaks havoc on your mental and physical health. Though some hardass men cling to the adage, "Sleep when you die," the reality is, without sufficient quality sleep, you'll be dead a lot younger than you should be. Don't buy into that nonsense.
    Your first indicator of inadequate sleep's impact on sexual function is a reduction in morning erections.
    22 min
  • Nitric Oxide and Nitrates: Incredible Health and Performance Benefits
    Nitric oxide benefits your heart and enhances performance. Interestingly, nitric oxide levels are increased by a dietary substance that's often demonized as a cancer and cardiovascular disease-causing compound: nitrate.
    Nitrate, found in some vegetables and processed meats, looks like it offers much more benefit than risk. Here's what you need to know about nitrate (NO3), nitrite (NO2), and nitric oxide (NO).
    What are nitrate, nitrite, and nitric oxide?
    In health and nutrition circles, nitrates and nitrites often have a bad reputation. No doubt, you’ve heard that processed and cured meats are bad because they contain preservatives, including nitrates and nitrites.
    Unfortunately, they’re demonized based on correlation, not causation.
    Many studies associate processed meats with an increased risk of heart disease and cancer. However, correlation does not prove causation. The studies cannot prove that the processed meat causes heart disease and cancer. They only show that people who eat a lot of such foods get cancer and heart disease more often. It could be other factors in their diet and lifestyle.
    Before refrigeration, curing meats allowed people to eat a much healthier, higher-protein diet than they could have if they couldn’t have preserved meat.
    Interestingly, a significant amount of research shows that nitrate-rich vegetables offer health benefits. Yet, your body responds to nitrate in processed meats just as it does in vegetables.
    I’m not suggesting people skip vegetables altogether and eat Jack Link’s jerky every day. I only point it out so that those who make nutrition recommendations to the public don’t mislead people into believing jerky is poison while beetroot is a superfood.
    Nitrate metabolism
    When you eat nitrate-rich foods, your salivary glands and bacteria on your tongue convert nitrate (NO3) to nitrite (NO2). As NO2 moves through your digestive tract, your stomach converts some nitrite to nitric oxide (NO). Most nitrite gets absorbed as-is and enters your circulation, where other enzymes convert nitrite to NO.
    Nitric oxide, then, plays an essential role in:
    vasodilation, which enhances blood flow
    muscle contraction
    angiogenesis
    mitochondrial respiration
    mitochondrial biogenesis
    glucose uptake
    calcium balance, which affects muscle contraction
    You can also increase nitric oxide levels by supplementing with the amino acids l-arginine or l-citrulline.
    Nitrate consumption
    The acceptable daily intake (ADI) is 3.65 mg/kg body weight. However, some studies use almost double that amount when looking at the ergogenic benefits.
    About 80% of nitrate consumption comes from vegetables, but they can be found in everything from leafy greens to lunch meat. The following are common dietary sources of nitrates:
    Dietary Nitrate SourcesBaconBeef, turkey, elk, or other jerkyBeetrootBolognaCorned beefGrainsHamHotdogsLeafy greens (lettuce, spinach)Lunch meatMustard greensNutsOilseedsSalamiSausageTubers
    Health Benefits
    Contrary to popular belief, nitrate consumption is safe and even essential for health. The following are the most well-known health benefits of nitrate consumption and increased NO levels.
    Improved endurance
    Nitrates, such as those found in green leafy vegetables, beetroot, or beef jerky, dilate blood vessels, increasing blood flow and lower blood pressure. The decreased pressure may relieve symptoms of angina pectoris and congestive heart failure.
    A 2007 study (Larsen et al.) assessed the effect of sodium nitrate supplementation on cycle performance. Supplementation reduced oxygen demand during exercise, which means the study men could do the same amount of work while expending less energy.
    In a 2009 study (Larsen et al.), a group of men consumed a beetroot supplement or a placebo. Beetroot contains a high concentration of nitrate. Supplementation again reduced oxygen consumption like in the previous study. Also,
    13 min
  • Nitric Oxide and Nitrates: Health and Performance Benefits
    Nitric oxide benefits your heart and enhances performance. Interestingly, nitric oxide levels are increased by a dietary substance that's often demonized as a cancer and cardiovascular disease-causing compound: nitrate.
    Nitrate, found in some vegetables and processed meats, looks like it offers much more benefit than risk. Here's what you need to know about nitrate (NO3), nitrite (NO2), and nitric oxide (NO).
    What are nitrate, nitrite, and nitric oxide?
    In health and nutrition circles, nitrates and nitrites often have a bad reputation. No doubt, you’ve heard that processed and cured meats are bad because they contain preservatives, including nitrates and nitrites.
    Unfortunately, they’re demonized based on correlation, not causation.
    Many studies associate processed meats with an increased risk of heart disease and cancer. However, correlation does not prove causation. The studies cannot prove that the processed meat causes heart disease and cancer. They only show that people who eat a lot of such foods get cancer and heart disease more often. It could be other factors in their diet and lifestyle.
    Before refrigeration, curing meats allowed people to eat a much healthier, higher-protein diet than they could have if they couldn’t have preserved meat.
    Interestingly, a significant amount of research shows that nitrate-rich vegetables offer health benefits. Yet, your body responds to nitrate in processed meats just as it does in vegetables.
    I’m not suggesting people skip vegetables altogether and eat Jack Link’s jerky every day. I only point it out so that those who make nutrition recommendations to the public don’t mislead people into believing jerky is poison while beetroot is a superfood.
    Nitrate metabolism
    When you eat nitrate-rich foods, your salivary glands and bacteria on your tongue convert nitrate (NO3) to nitrite (NO2). As NO2 moves through your digestive tract, your stomach converts some nitrite to nitric oxide (NO). Most nitrite gets absorbed as-is and enters your circulation, where other enzymes convert nitrite to NO.
    Nitric oxide, then, plays an essential role in:
    vasodilation, which enhances blood flowmuscle contractionangiogenesismitochondrial respirationmitochondrial biogenesisglucose uptakecalcium balance, which affects muscle contraction
    You can also increase nitric oxide levels by supplementing with the amino acids l-arginine or l-citrulline.
    Nitrate consumption
    The acceptable daily intake (ADI) is 3.65 mg/kg body weight. However, some studies use almost double that amount when looking at the ergogenic benefits.
    About 80% of nitrate consumption comes from vegetables, but they can be found in everything from leafy greens to lunch meat. The following are common dietary sources of nitrates:
    Dietary Nitrate SourcesBaconBeef, turkey, elk, or other jerkyBeetrootBolognaCorned beefGrainsHamHotdogsLeafy greens (lettuce, spinach)Lunch meatMustard greensNutsOilseedsSalamiSausageTubers
    Health Benefits
    Contrary to popular belief, nitrate consumption is safe and even essential for health. The following are the most well-known health benefits of nitrate consumption and increased NO levels.
    Improved endurance
    Nitrates, such as those found in green leafy vegetables, beetroot, or beef jerky, dilate blood vessels, increasing blood flow and lower blood pressure. The decreased pressure may relieve symptoms of angina pectoris and congestive heart failure.
    A 2007 study (Larsen et al.) assessed the effect of sodium nitrate supplementation on cycle performance. Supplementation reduced oxygen demand during exercise, which means the study men could do the same amount of work while expending less energy.
    In a 2009 study (Larsen et al.), a group of men consumed a beetroot supplement or a placebo. Beetroot contains a high concentration of nitrate. Supplementation again reduced oxygen consumption like in the previous study. Also,
    13 min
  • Distance Learning and Children’s Mental and Physical Health
    With seemingly little regard for kids' mental and physical health, politicians, public health "experts," and teachers upended the existing school system. They replaced it with a half-baked, online, distance learning "solution."
    Surprisingly, there was little pushback on decisions that could have such catastrophic and long-lasting consequences as sending kids home to "learn" on a computer.
    For an adult, a year might seem like a small amount of time. For a child, it's 8% of their K-12 education. A school year averages 180 days. That's 180 days of:
    learning to get along with other children
    handling disagreements
    celebrating accomplishments
    sharing stories of their individual lives (which develops empathy)
    developing communication skills
    moving more than they do at home (though most schools don't provide a lot of activity anymore)
    Someone with an elementary level of critical thinking would have understood that sending kids home to learn on a computer would be a bad idea. Unfortunately, anyone who brought a reasonable argument against distance learning early on was labeled a conspiracy theorist, a threat to public health, or censored or canceled by media platforms where they shared their message.
    The experiment on our youth will likely have tragic effects, as research shows. Two recent studies show what many reasonably-minded people knew from the start: Distance learning is not only less effective for learning, but it also leads to worse mental and physical health for students.
    That's not to say the public school system is perfect as-is. Far from it. The shift in ideologies spreading across school systems this past year poses a significant threat as well.
    But this article isn't about critical race theory, men using girls' bathrooms, or socialist indoctrination. And those ideologies pose a threat in an online setting as well as an in-person environment.
    Here, I merely call attention to the mental and physical health problems an online classroom creates.
    As a tax-paying American, you pay for the public school system. When you realize the damage it's doing, you may decide to get more involved with selecting the school board and making your voice heard throughout the local school system.
    If you have insights to share, please do so in the comments section below.
    The Sedentary School System and Adult Health Problems
    Research has shown that a sedentary lifestyle causes a myriad of health problems in adults. Still, many adults (unnecessarily) accept that disease is a normal part of aging. 
    But kids aren't supposed to develop the health problems of adults. They're supposed to create healthy, strong, and resilient bodies.
    Unfortunately, the way the public school system works today. Kids remain sedentary for most, if not all, of a school day.
    According to the CDC, pre-COVID, only 3.7% of K-12 schools required daily physical education or its equivalent. Said another way, 96.3% of K-12 schools did not require daily physical education or its equivalent. Seriously, WTF?
    The human body thrives when it moves. It deteriorates when it sits.
    Inactivity causes damage to both the body and brain. For a developing child, it may lead to long-term health problems and limited learning. 
    Researchers in Finland looked at how sedentary time impacts systemic inflammation in kids. Systemic inflammation leads to heart disease, dementia, and numerous other health problems.
    The paper’s authors concluded:
    PA (Physical activity) was inversely and ST (sedentary time) directly associated with circulating levels of biomarkers of inflammation among children. Furthermore, we observed that PA was inversely associated with these biomarkers for inflammation in children with a higher BF% (body fat percentage).
    Associations of physical activity, sedentary time, and diet quality with biomarkers of inflammation in children
    The more sedentary kids are, the more systemic inflammation they create.
    10 min
  • Distance Learning and Children’s Mental and Physical Health
    With seemingly little regard for kids' mental and physical health, politicians, public health "experts," and teachers upended the existing school system. They replaced it with a half-baked, online, distance learning "solution."
    Surprisingly, there was little pushback on decisions that could have such catastrophic and long-lasting consequences as sending kids home to "learn" on a computer.
    For an adult, a year might seem like a small amount of time. For a child, it's 8% of their K-12 education. A school year averages 180 days. That's 180 days of:
    learning to get along with other childrenhandling disagreementscelebrating accomplishmentssharing stories of their individual lives (which develops empathy)developing communication skillsmoving more than they do at home (though most schools don't provide a lot of activity anymore)
    Someone with an elementary level of critical thinking would have understood that sending kids home to learn on a computer would be a bad idea. Unfortunately, anyone who brought a reasonable argument against distance learning early on was labeled a conspiracy theorist, a threat to public health, or censored or canceled by media platforms where they shared their message.
    The experiment on our youth will likely have tragic effects, as research shows. Two recent studies show what many reasonably-minded people knew from the start: Distance learning is not only less effective for learning, but it also leads to worse mental and physical health for students.
    That's not to say the public school system is perfect as-is. Far from it. The shift in ideologies spreading across school systems this past year poses a significant threat as well.
    But this article isn't about critical race theory, men using girls' bathrooms, or socialist indoctrination. And those ideologies pose a threat in an online setting as well as an in-person environment.
    Here, I merely call attention to the mental and physical health problems an online classroom creates.
    As a tax-paying American, you pay for the public school system. When you realize the damage it's doing, you may decide to get more involved with selecting the school board and making your voice heard throughout the local school system.
    If you have insights to share, please do so in the comments section below.
    The Sedentary School System and Adult Health Problems
    Research has shown that a sedentary lifestyle causes a myriad of health problems in adults. Still, many adults (unnecessarily) accept that disease is a normal part of aging. 
    But kids aren't supposed to develop the health problems of adults. They're supposed to create healthy, strong, and resilient bodies.
    Unfortunately, the way the public school system works today. Kids remain sedentary for most, if not all, of a school day.
    According to the CDC, pre-COVID, only 3.7% of K-12 schools required daily physical education or its equivalent. Said another way, 96.3% of K-12 schools did not require daily physical education or its equivalent. Seriously, WTF?
    The human body thrives when it moves. It deteriorates when it sits.
    Inactivity causes damage to both the body and brain. For a developing child, it may lead to long-term health problems and limited learning. 
    Researchers in Finland looked at how sedentary time impacts systemic inflammation in kids. Systemic inflammation leads to heart disease, dementia, and numerous other health problems.
    The paper’s authors concluded:
    PA (Physical activity) was inversely and ST (sedentary time) directly associated with circulating levels of biomarkers of inflammation among children. Furthermore, we observed that PA was inversely associated with these biomarkers for inflammation in children with a higher BF% (body fat percentage).Associations of physical activity, sedentary time, and diet quality with biomarkers of inflammation in children
    The more sedentary kids are, the more systemic inflammation they create.
    10 min
  • Bergamot Essential Oil: Health Benefits, Uses, and Precautions
    My doctor recently recommended bergamot oil as part of a cardiovascular health protocol (along with nattokinase and a unique blend of vitamin E). Though I was familiar with the positive effects of inhaling the oil, I hadn’t looked too much into the heart health benefits.
    I thought, for my own benefit as well as yours, I’d put together a complete guide on bergamot essential oil. I hope you find it helpful.
    What is Bergamot Essential Oil?
    Bergamot (Citrus bergamia) is a close cousin to the orange, though it is not sweet. Native to Italy, some believe it's a hybrid of a lemon or a lime and an orange. It may also originate from Greece, the Canary Islands, or Antilles.
    To extract the essential oil, bergamot is either cold-pressed or vacuum distilled. 
    Bergamot is a staple in the perfume industry, as the citrus scent complements other scents and fixes and amplifies the combination. It's also found in essential oil products, desserts, and tea. If you've ever sipped Earl Grey Tea, you've tasted bergamot.
    The juice may also offer health benefits as it's been shown to be anti-inflammatory and has anti-cancer properties.
    The essential oil contains high levels of limonene, linalool, and linalyl acetate. It also contains γ-terpinene, and β-pinene.
    Bergamot essential oil is one of the main basic constituents for the manufacture of perfumes, due to its ability to fix the aromatic bouquet of aromas and harmonize all of the essences, enhancing the fragrance. BEO is also used by the pharmaceutical industry, both to absorb the unpleasant smells of medicinal products and for its antiseptic and antibacterial properties. Finally, BEO is used in the food and confectionery industries as a flavoring.
    Navarra M, et al.
    Health Benefits of Bergamot Essential Oil
    Bergamot essential oil (BEO) has a long history of use in traditional or folk medicine. Many of such benefits have yet to be proven through clinical research. However, there's clear support for bergamot's effect on mood and stress, and growing research on its impact on heart health.
    Stress Reduction & Improved Mood
    Researchers have studied the stress-relieving effects of bergamot in healthy adults and those with mental or physical dysfunction or disease.
    For example:
    Listening to soft music and inhaling Citrus bergamia essential oil was found to be an effective method of relaxation, as indicated by a shift of the autonomic balance toward parasympathetic activity in young healthy individuals.
    Peng SM, et al.
    Some studies included only bergamot essential oil when testing its impact on stress and anxiety, while others included bergamot with a blend of other oils like lavender, ylang ylang, frankincense, and cedarwood.
    Most studies showed that inhalation of bergamot alone or as part of a blend relieved stress and lowered feelings of anxiety. Perhaps, diffusing bergamot could help with symptoms of irritable male syndrome too.
    Heart Health
    Elevated blood pressure can lead to blood vessel damage, so natural methods of controlling blood pressure may support long-term cardiovascular health.
    Because inhalation of BEO stimulates the parasympathetic nervous system, it helps lower blood pressure and heart rate, which may reduce the chance or rate of developing heart disease.
    In addition, various bergamot extracts have positive effects on LDL and HDL cholesterol. However, the strongest evidence seems to come from extracts of the juice and not the essential oil. It’s possible a compound found in both offers benefits, but more research is needed. That said, my doctor did recommend bergamot oil for my cardiovascular health protocol, so he must have seen good results with previous patients to justify the recommendation.
    Bergavit, a supplement designed with bergamot juice, not essential oil, also shows promising cardiovascular health benefits. In a clinical study, the extract significantly lowered LDL cholesterol in those with high cholesterol le...
    11 min
  • Bergamot Essential Oil: Health Benefits, Uses, and Precautions
    My doctor recently recommended bergamot oil as part of a cardiovascular health protocol (along with nattokinase and a unique blend of vitamin E). Though I was familiar with the positive effects of inhaling the oil, I hadn’t looked too much into the heart health benefits.
    I thought, for my own benefit as well as yours, I’d put together a complete guide on bergamot essential oil. I hope you find it helpful.
    What is Bergamot Essential Oil?
    Bergamot (Citrus bergamia) is a close cousin to the orange, though it is not sweet. Native to Italy, some believe it's a hybrid of a lemon or a lime and an orange. It may also originate from Greece, the Canary Islands, or Antilles.
    To extract the essential oil, bergamot is either cold-pressed or vacuum distilled. 
    Bergamot is a staple in the perfume industry, as the citrus scent complements other scents and fixes and amplifies the combination. It's also found in essential oil products, desserts, and tea. If you've ever sipped Earl Grey Tea, you've tasted bergamot.
    The juice may also offer health benefits as it's been shown to be anti-inflammatory and has anti-cancer properties.
    The essential oil contains high levels of limonene, linalool, and linalyl acetate. It also contains γ-terpinene, and β-pinene.
    Bergamot essential oil is one of the main basic constituents for the manufacture of perfumes, due to its ability to fix the aromatic bouquet of aromas and harmonize all of the essences, enhancing the fragrance. BEO is also used by the pharmaceutical industry, both to absorb the unpleasant smells of medicinal products and for its antiseptic and antibacterial properties. Finally, BEO is used in the food and confectionery industries as a flavoring.Navarra M, et al.
    Health Benefits of Bergamot Essential Oil
    Bergamot essential oil (BEO) has a long history of use in traditional or folk medicine. Many of such benefits have yet to be proven through clinical research. However, there's clear support for bergamot's effect on mood and stress, and growing research on its impact on heart health.
    Stress Reduction & Improved Mood
    Researchers have studied the stress-relieving effects of bergamot in healthy adults and those with mental or physical dysfunction or disease.
    For example:
    Listening to soft music and inhaling Citrus bergamia essential oil was found to be an effective method of relaxation, as indicated by a shift of the autonomic balance toward parasympathetic activity in young healthy individuals.Peng SM, et al.
    Some studies included only bergamot essential oil when testing its impact on stress and anxiety, while others included bergamot with a blend of other oils like lavender, ylang ylang, frankincense, and cedarwood.
    Most studies showed that inhalation of bergamot alone or as part of a blend relieved stress and lowered feelings of anxiety. Perhaps, diffusing bergamot could help with symptoms of irritable male syndrome too.
    Heart Health
    Elevated blood pressure can lead to blood vessel damage, so natural methods of controlling blood pressure may support long-term cardiovascular health.
    Because inhalation of BEO stimulates the parasympathetic nervous system, it helps lower blood pressure and heart rate, which may reduce the chance or rate of developing heart disease.
    In addition, various bergamot extracts have positive effects on LDL and HDL cholesterol. However, the strongest evidence seems to come from extracts of the juice and not the essential oil. It’s possible a compound found in both offers benefits, but more research is needed. That said, my doctor did recommend bergamot oil for my cardiovascular health protocol, so he must have seen good results with previous patients to justify the recommendation.
    Bergavit, a supplement designed with bergamot juice, not essential oil, also shows promising cardiovascular health benefits. In a clinical study, the extract significantly lowered LDL cholesterol in those with high cholesterol leve...
    11 min
  • Nattokinase: Health Benefit, Sources, Doses, and Side Effects
    Following a review of my most recent lab work, my doctor recommended nattokinase as part of cardiovascular health protocol. 
    Most of my markers for heart disease risk looked excellent, including my triglycerides, c-Reactive Protein, blood pressure, and Hemoglobin A1c.
    However, my Apo B, PLAC, oxidized LDL, and Lp(a) told a different story. Even though my diet and lifestyle support my heart health, my genetics do not. So, my doctor had me start taking nattokinase, bergamot, and a specific mix of vitamin E.
    I had heard of nattokinase but wasn’t very familiar with it. So, for my own benefit, as well as yours, I delved into the research.
    I wanted to understand better where nattokinase comes from, its health benefits, and how to use NK. The following is what I discovered.
    What is nattokinase?
    Nattokinase (NK) comes from a popular cheese-like Asian food made by fermenting soybeans with Bacillus subtilis. Asians have eaten natto for more than 2000 years. 
    Researchers observed that those who eat natto regularly have lower rates of cardiovascular disease. The correlation led them to identify the active compound, a fibrinolytic enzyme called nattokinase, in 1987. The first clinical trial was conducted in 1990.
    Nattokinase is a nutritional supplement. It's not a patentable pharmaceutical drug. Without a patent, it's almost impossible to make enough money on it to justify multiple, expensive, double-blind, placebo-controlled studies. As a result, there aren’t as many clinical studies as there would be with a drug.
    But the studies that have been done show nattokinase can play a crucial role in cardiovascular and cognitive health.
    With cardiovascular disease being the number one cause of death in the western world (no, it's not COVID-19), and growing concerns about aging people's cognitive health, nattokinase shows promise as a natural, safe, and effective solution for supporting heart and brain health. 
    Nattokinase is also unique because it affects multiple aspects of vascular health.
    Health Benefits of Nattokinase
    Unlike many drug therapies for cardiovascular health, nattokinase does not cause significant side effects. It has a strong safety record and is not toxic, even at high doses.
    Protects against excessive blood clotting
    Fibrin is a blood protein that causes coagulation. If you cut yourself, the clotting keeps you from losing too much blood. That's a good thing under those circumstances. But when you get a blood clot inside your blood vessels, it can lead to big problems. 
    Over time, clotting causes plaque formation. If a clot is large enough, and it breaks loose from your vessel walls, the clot can lead to a heart attack or stroke. 
    Based on animal studies, “NK was found to be a potent antithrombotic agent, and, by reducing thrombus formation, was able to slow the progression of plaque formation.”
    According to one human study, a single 100mg dose breaks down fibrin and thins the blood within four hours of consumption, reducing the risk of a clot.
    In a two-month study, those taking NK experienced lower fibrinogen levels, factor VII, and factor III, which all suggest better cardiovascular health.
    Doctors also recommend the daily use of low-dose aspirin as an anticoagulant, but long-term use comes with significant gastrointestinal (GI) side effects and excessive bleeding.
    Nattokinase improves blood flow by supporting better blood viscosity and might be a safer alternative than pharmaceuticals that do the same thing.
    Slows the progression of atherosclerosis and supports healthy blood cholesterol levels
    Atherosclerosis is the ultimate cause of stroke and heart disease.
    Though cholesterol is essential for your health, the oxidation of excessive cholesterol contributes to atherosclerosis. Research shows nattokinase slows the progression of atherosclerosis and supports healthy blood cholesterol levels.
    As an antioxidant,
    10 min
  • Nattokinase: Health Benefit, Sources, Doses, and Side Effects
    Following a review of my most recent lab work, my doctor recommended nattokinase as part of cardiovascular health protocol. 
    Most of my markers for heart disease risk looked excellent, including my triglycerides, c-Reactive Protein, blood pressure, and Hemoglobin A1c.
    However, my Apo B, PLAC, oxidized LDL, and Lp(a) told a different story. Even though my diet and lifestyle support my heart health, my genetics do not. So, my doctor had me start taking nattokinase, bergamot, and a specific mix of vitamin E.
    I had heard of nattokinase but wasn’t very familiar with it. So, for my own benefit, as well as yours, I delved into the research.
    I wanted to understand better where nattokinase comes from, its health benefits, and how to use NK. The following is what I discovered.
    What is nattokinase?
    Nattokinase (NK) comes from a popular cheese-like Asian food made by fermenting soybeans with Bacillus subtilis. Asians have eaten natto for more than 2000 years. 
    Researchers observed that those who eat natto regularly have lower rates of cardiovascular disease. The correlation led them to identify the active compound, a fibrinolytic enzyme called nattokinase, in 1987. The first clinical trial was conducted in 1990.
    Nattokinase is a nutritional supplement. It's not a patentable pharmaceutical drug. Without a patent, it's almost impossible to make enough money on it to justify multiple, expensive, double-blind, placebo-controlled studies. As a result, there aren’t as many clinical studies as there would be with a drug.
    But the studies that have been done show nattokinase can play a crucial role in cardiovascular and cognitive health.
    With cardiovascular disease being the number one cause of death in the western world (no, it's not COVID-19), and growing concerns about aging people's cognitive health, nattokinase shows promise as a natural, safe, and effective solution for supporting heart and brain health. 
    Nattokinase is also unique because it affects multiple aspects of vascular health.
    Health Benefits of Nattokinase
    Unlike many drug therapies for cardiovascular health, nattokinase does not cause significant side effects. It has a strong safety record and is not toxic, even at high doses.
    Protects against excessive blood clotting
    Fibrin is a blood protein that causes coagulation. If you cut yourself, the clotting keeps you from losing too much blood. That's a good thing under those circumstances. But when you get a blood clot inside your blood vessels, it can lead to big problems. 
    Over time, clotting causes plaque formation. If a clot is large enough, and it breaks loose from your vessel walls, the clot can lead to a heart attack or stroke. 
    Based on animal studies, “NK was found to be a potent antithrombotic agent, and, by reducing thrombus formation, was able to slow the progression of plaque formation.”
    According to one human study, a single 100mg dose breaks down fibrin and thins the blood within four hours of consumption, reducing the risk of a clot.
    In a two-month study, those taking NK experienced lower fibrinogen levels, factor VII, and factor III, which all suggest better cardiovascular health.
    Doctors also recommend the daily use of low-dose aspirin as an anticoagulant, but long-term use comes with significant gastrointestinal (GI) side effects and excessive bleeding.
    Nattokinase improves blood flow by supporting better blood viscosity and might be a safer alternative than pharmaceuticals that do the same thing.
    Slows the progression of atherosclerosis and supports healthy blood cholesterol levels
    Atherosclerosis is the ultimate cause of stroke and heart disease.
    Though cholesterol is essential for your health, the oxidation of excessive cholesterol contributes to atherosclerosis. Research shows nattokinase slows the progression of atherosclerosis and supports healthy blood cholesterol levels.
    As an antioxidant,
    10 min

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