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  • Why Detox Isn’t One-Size-Fits-All (Your Genes Hold the Clues!)

    Why Detox Isn’t One-Size-Fits-All (Your Genes Hold the Clues!)

    By: Britt Larson, PhD | CFNMP | IFBB Pro

    Picture your body as a unique vehicle. Some engines are built for high-speed performance, others are designed for endurance and steady travel. Some have a supercharged turbo in one area but a slower filter in another. No two vehicles are the same, and that includes the “detox system” under your hood.

    Every single day, your body is breaking down and eliminating substances that could cause harm if they build up. This includes not only environmental toxins like pollutants or pesticides, but also naturally occurring substances such as hormones, neurotransmitters, and the byproducts of normal metabolism.

    The way you clear these substances is shaped by your lifestyle and environment, but your genetics also play a powerful role. Certain variations in your DNA, called SNPs (single nucleotide polymorphisms), can influence how quickly or slowly your detox enzymes work.

    To be clear, this is not a sentence of doom, and it’s actually very normal to have gene variations. In fact, understanding these SNPs is like finding your car’s owner’s manual. When you know how your systems are wired, you can make better choices about what fuel to use, when to schedule maintenance, and how to keep your engine running smoothly for the long haul.

    If you are anything like me, you enjoy diving into the science but also appreciate when it is paired with something you can picture in your mind. That is how I have designed this article for you. First, we will cover the more complex science behind detoxification, and then I will share stories and analogies to help you visualize what is happening inside your body. Since most of us retain information better when we can “see” it, my goal is for you to leave this article feeling confident about the concepts and ready to put them into practice in ways that might make sense for your life.

    The Science of the Body’s Natural Detox System (Hint: It’s More Than a Juice Cleanse)

    When most people hear “detox,” they think of trendy cleanses or fasting programs (marketing at its finest, amiright? *eyeroll*). But detoxification is not a once-a-year event. Yes, some people and cultures choose to do seasonal or yearly “cleanses,” but the true detoxification your body is built to perform naturally is happening constantly. It is an intricate, highly coordinated process running 24 hours a day, every day of your life.

    Detoxification is more than drinking a cayenne-lemon water. It is a three-phase biochemical process that works best when each phase is supported. If one phase slows down, the others cannot run at full capacity, and the whole system becomes less efficient. This next part digs into science, but remember, if anything goes over your head, the next section simplifies it. 

    1. Phase 1: The Disassembly Line
      This is where specialized enzymes, many from the CYP450 family, start breaking down substances. They take larger, often fat-soluble compounds such as caffeine, alcohol, environmental toxins, and hormone metabolites and convert them into smaller, intermediate compounds. The catch is that these intermediates can be more reactive and potentially more harmful than the original. Without a smooth handoff to Phase 2, these compounds can create more oxidative stress in the body.
    2. Phase 2: The Packaging and Shipping Department
      Here, other enzymes chemically modify those reactive intermediates by attaching molecules like sulfate, methyl groups, glucuronic acid, or glutathione. This process, called conjugation, makes the compounds water-soluble so they can be safely transported out of the body. Think of it as sealing and labeling hazardous materials so they can be moved without causing damage.
    3. Phase 3: The Elimination Phase (“The Exit”)
      Once properly packaged, the compounds need to physically leave the body via urine, stool, sweat, or even breath. If elimination is slowed by dehydration, low fiber intake, sluggish digestion, or lack of movement or sweating, these packaged toxins can sit in the body longer than intended and, in some cases, be reabsorbed. Supporting this phase means hydrating well, eating adequate fiber, staying physically active, and creating opportunities to sweat.
    4. The Bonus Layer: Antioxidant Protection
      Throughout all three phases, the body produces free radicals as part of the detox process. Antioxidants act as a protective layer, neutralizing these reactive molecules before they cause cellular damage. Enzymes such as SOD, GPx, and NQO1 work alongside antioxidants from nutrient-rich foods to keep oxidative stress in check. While glutathione has long been known as a “master antioxidant,” research now shows that melatonin may be even more powerful! Protecting not just your sleep-wake cycle but also cellular health around the clock.

    Detox Pathway Map

    Below is a simple visual to help you see how the first two phases of detox work together (first up is the nerd version followed by the simple version).

    The Detox Flow, Simplified

    Our DNA contains instructions for building every enzyme in our bodies, including the detox pathways. Certain variations (SNPs) can slightly change the shape, speed, or capacity of these enzymes. This does not mean something is “wrong,” and please don’t let anyone make you feel that way! It simply means your body has a particular style of processing, and when sharing educational insight with clients, I like to give visuals.

    Think of it like a professional kitchen staff for a busy catering business. Orders are constantly coming in, and the goal is to get high-quality, safe food to the right people at the right time.

    In some kitchens, the chopping station works quickly, breaking down ingredients into neat, uniform pieces. This is your Phase 1 “Prep Station”. The area where larger, more complex compounds like caffeine, hormones, or environmental chemicals are cut down into smaller pieces by enzymes such as those in the CYP450 family. Sometimes, these chopped pieces are even more potent or reactive than the original ingredient, so they cannot be served just yet.

    Next comes the Phase 2 “Packaging Station”. Here, skilled workers wrap or prepare each chopped piece with care, using safe materials so it can be handled without harm. Think of it like a chef making sure that your chicken is cooked to a safe temperature and packaged so it won’t leak in transit. This is where your body attaches molecules like methyl groups, sulfate, or glutathione to make the compound water-soluble, easier to transport, and safe to interact with your system. This “packaging” ensures that each item is stable, secure, and ready for delivery without causing damage or “spills” along the way.

    Finally, the packaged items move to Phase 3 “The Delivery Team”. This crew gets the orders out the door to the correct destination, whether that’s a customer’s event, the compost bin, or the recycling center. In your body, this means elimination through urine, stool, sweat, or breath. If the delivery team is short-staffed or the routes are blocked (for example, from dehydration, low fiber intake, or lack of movement), the packaged goods can pile up in the kitchen and, in some cases, leak back into the workspace.

    Just like in a catering business, every station depends on the others. If the prep station works faster than the packaging station, counters get cluttered and mistakes happen. If the packaging station is efficient but the delivery trucks never leave, orders pile up and deadlines are missed. Knowing your body’s “catering kitchen rhythm” means you can support each stage so the entire operation runs smoothly and your system delivers exactly what it is supposed to, exactly when it is supposed to.

    Now that you understand the “big picture” flow of detox, let’s zoom in on some of the individual team members in your kitchen. Each enzyme has a specific role, just like a chef or delivery driver has their own job to keep the catering business running. Some of these enzymes are especially influential, and understanding them can explain why certain foods, drinks, or medications affect you differently than someone else.

    CYP1A2: The Beverage Order Specialist
    In our catering kitchen, CYP1A2 is like the staff member in charge of processing all the drink orders. This station handles caffeine from your morning coffee, your afternoon cold brew, and even the cacao in your dark chocolate, but it also processes certain hormone metabolites like estrogen.

    If drink orders are coming in one after another, the beverage station can get overwhelmed. When that happens, other items waiting for attention, like estrogen metabolites, have to sit in the queue longer than intended. For some people, that delay can lead to estrogen hanging around in the body a bit too long, which may show up as bloating, breast tenderness, mood swings, or heavier periods.

    It is not just caffeine on this “drink station” menu. Certain medications, such as some antidepressants or antibiotics, also require CYP1A2 for processing. If too many items hit this station at once, the body may prioritize certain orders over others, potentially affecting hormone balance or slowing the clearance of medications.

    CYP1B1: The Estrogen Recipe Developer
    CYP1B1 is like the sous chef who specializes in preparing a signature dish: estrogen. In Phase 1, this station transforms raw estrogen into different “recipe versions” called metabolites. Some of these recipes are mild and easy for the rest of the kitchen to handle, while others are spicier and more reactive, requiring extra care from the packaging and delivery teams.

    If the sous chef is cranking out more of the spicier recipes than the kitchen can handle, the packaging and antioxidant teams have to work overtime to keep things safe and stable. If those follow-up stations are overworked or under-resourced, this extra heat can spill over into how you feel, sometimes showing up as PMS symptoms, mood swings, or even joint discomfort.

    Knowing how active your CYP1B1 enzyme is can help you decide how much support to give your “recipe developer,” often through antioxidant-rich foods and compounds that guide estrogen down a gentler path.

    COMT: The Order Expeditor and Final Checker
    COMT works at the very end of the kitchen line, acting as the expeditor who decides which plates leave first. This station manages two busy order lines: one for stress hormones like dopamine, norepinephrine, and epinephrine, and another for estrogen metabolites that are ready to be cleared.

    If the stress hormone orders are stacking up and marked “urgent,” the expeditor might focus there first, leaving estrogen orders to sit under the heat lamps. On the other hand, if there is a big estrogen backlog, stress hormones may linger longer than they should. If COMT works slowly, both lines can stall, leading to longer wait times that you might notice as prolonged stress, anxious tension, or hormone-related mood changes.

    Giving your COMT expeditor the right tools, like magnesium, B vitamins, and stress-lowering practices, helps both lines move smoothly so nothing sits too long before leaving the kitchen.

    Food First Approach Detox Toolkit (with Supplement Guardrails)

    When you know your body’s tendencies, you can start small and often feel a difference faster than you’d expect. Below are common “kitchen traffic” patterns you might notice and how to support them naturally, starting right in your own kitchen. If supplements are more your style, you will also find trusted, professional-grade options to help. Remember that supplements are not one size fits all. Low and slow is often best, and timing your support around certain phases of your cycle or periods of higher demand can go a long way.

    If coffee leaves you wired, interrupts your sleep, or PMS worsens after a high-caffeine week

    Your CYP1A2 beverage station may be overloaded. This is the crew that processes caffeine orders alongside estrogen orders. When caffeine keeps pouring in, estrogen orders may sit longer before being cleared, which can contribute to hormonal symptoms.

    Food First: Swap your afternoon coffee for rooibos or chamomile tea. Add 1–2 cups of cruciferous vegetables daily, cooked or raw, such as broccoli, Brussels sprouts, kale, or cauliflower to help your packaging station clear estrogen efficiently.

    Supplement Option: DIM (like Pure Encapsulations DIM Detox) at 100–150 mg daily can support estrogen metabolism. Use only during the luteal or follicular phase if symptoms are cycle related. Avoid continuous year-round use unless monitored by a practitioner.

    If you have bloating, breast tenderness, mood swings, or heavy periods

    Your CYP1B1 estrogen recipe developer may be creating more “spicy” estrogen metabolites than your packaging station can easily handle.

    Food First: Eat broccoli sprouts, cooked or raw, about ½ cup several times a week. Sprinkle fresh rosemary into meals, and add citrus peel zest to salads or tea.

    Supplement Option: Sulforaphane (like Thorne Crucera-SGS) can guide estrogen down a gentler path. The sweet spot is usually 20–50 mg daily for 1–3 months or during targeted cycle phases. Avoid over-supplementing, which can overload Phase 2 clearance.

    If stress lingers or hormonal symptoms flare during high-stress weeks

    Your COMT expeditor may be clearing both stress hormones and estrogen more slowly.

    Food First: Snack on pumpkin seeds, add leafy greens to two meals daily, and enjoy berries most days. These foods provide magnesium and B vitamins, which help COMT work efficiently.

    Supplement Option: Magnesium glycinate (like Douglas Labs Magnesium Glycinate) is highly absorbable and calming. Typical dose is 200–400 mg daily. Avoid magnesium citrate here, as it increases bowel motility and is better suited for occasional constipation relief. For cycle related sluggishness, emphasize magnesium in the luteal phase.

    If brain fog, fatigue, or headaches follow chemical exposure

    Your antioxidant and packaging stations may need more reinforcement. While glutathione is important, emerging research shows melatonin may be the body’s most potent antioxidant.

    Food First: Get morning sunlight to regulate melatonin. Eat sulfur-rich foods like garlic, onions, eggs, asparagus, and plenty of colorful produce daily.

    Supplement Option: NAC (like Titan Nutrition NAC or Thorne NAC) at 600–900 mg can be used for 1–3 months or during times of higher toxic exposure. For melatonin, phytomelatonin (like Symphony Natural Health HerbatoninPRO) is more bioavailable than your run-of-the-mill synthetic melatonin. Take it earlier in the evening 2–3 hours before bed if you have slower clearance to avoid morning grogginess.

    If you are sensitive to many medications or have strong side effects

    Certain CYP450 kitchen stations may process medications more slowly, meaning substances linger longer in your system.

    Food First: Support your liver daily with antioxidant-rich produce such as berries, leafy greens, and beets, adequate hydration, and a diet low in alcohol, smoking, and heavily processed foods.

    Supplement Option: Milk thistle (like Douglas Labs Milk Thistle Max-V) can be used in short cycles of 4–8 weeks to gently support liver function. It is especially helpful during medication changes, seasonal allergy flare-ups, or after high toxin exposure. Always consult your healthcare provider before use, especially if you take prescription medications.

    Detox Supplementation Should Not Be a Life Sentence

    Supplements are tools, not permanent fixtures. Just like a catering kitchen doesn’t keep extra temporary staff on the clock after a big event, most detox-related supplements are best used for specific times and purposes rather than indefinitely.

    In many cases, the right support is only needed during:

    • Certain menstrual cycle phases such as luteal or follicular
    • Short “tune-up” periods after a higher toxic load from travel, medication, or stress
    • Specific seasons when environmental exposures increase, such as allergy season or wildfire smoke

    The best results come from using these tools strategically, paying attention to your body’s feedback, and ideally working with a practitioner who understands your unique genetic blueprint.

    Where to Find These Resources

    To make it simple, I’ve curated a collection of the supplements mentioned in this article in my Fullscript professional dispensary so you can easily access high-quality, practitioner-grade products. You’ll also find additional trusted brands I use regularly.

    Titan Nutrition (20% Off)
    Shop Titan Nutrition Here — Use this link for 20% off your order.

    Fullscript Dispensary (10% Off)
    Shop Fullscript Here — Please read the note in my Fullscript storefront before purchasing. Not all products are meant to be taken together.

    Pure Encapsulations (20% Off)
    Create a Free Account Here — Use practitioner code 972244 for your discount.

    DoYogaWithMe
    Explore Classes Here — My favorite resource for adding gentle movement and recovery into your week.

    If you’d like personalized guidance in choosing what’s right for you, I’d love to work alongside you and your provider. You can reach me here. 

    Thank you for spending some of your time with me today, I never take it for granted.

    Until next time, be well!

    Britt Larson
    @coachmusclenugget @limitlesshealthandperformance

    www.limitlessphysiques.com

    About Me

    I’m Britt Larson, DFM, a functional medicine practitioner with a PhD in Holistic Medicine. My path to this work has been deeply personal. I have lived with Crohn’s disease and lupus, both now in remission through the principles of functional medicine. I know first-hand what it means to feel limited by your health, and I also know how life-changing it can be to understand and support your body in the way it truly needs.

    I began my career as an IFBB Pro women’s bodybuilder and spent years helping hundreds prepare for the stage. While I loved that chapter of my life, my true passion emerged in the world of nutrigenomics and functional wellness. Today, I am a Premier Practitioner for 3X4 Genetics and GENEFIT, I write nutritional education content for the RAW Intensity Training app, serve as an athlete for Titan Nutrition, and collaborate with medical-grade supplement dispensaries to ensure my clients have access to the highest quality support tools.

    Genetics changed my life. They gave me the blueprint for how to nourish and care for my body through infertility struggles, ultimately leading to the gift of my healthy baby girl. Now, I use that same science to help others uncover their own “owner’s manual” so they can feel better in the body they live in.

    I do not diagnose, treat, or cure disease. My role is to educate and guide clients in understanding their unique nutrigenomic blueprint, often working alongside their healthcare providers to create realistic and sustainable strategies. Using a Food First approach, targeted lifestyle changes, and carefully chosen supplements when appropriate, my goal is to empower you to take the driver’s seat in your own health journey.

    This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes based on your genetic results.

    References

    • Liska DJ, et al. Detoxification and biotransformation. In: Present Knowledge in Nutrition. 10th ed. 2012.
    • Zanger UM, Schwab M. Cytochrome P450 enzymes in drug metabolism: regulation of gene expression, enzyme activities, and impact of genetic variation. Pharmacol Ther. 2013;138(1):103–141.
    • Hayes JD, et al. Glutathione transferases. Annu Rev Pharmacol Toxicol. 2005;45:51–88.
    • Nicholson JK, et al. Gut microorganisms, mammalian metabolism and personalized health care. Nat Rev Microbiol. 2005;3(5):431–438.
    • Reiter RJ, et al. Melatonin as an antioxidant: under promises but over delivers. J Pineal Res. 2016;61(3):253–278.
    • Sachse C, et al. Functional significance of a C→A polymorphism in intron 1 of the CYP1A2 gene tested with caffeine. Br J Clin Pharmacol. 1999;47(4):445–449.
    • Lotta T, et al. Kinetics of human soluble catechol-O-methyltransferase. Biochemistry. 1995;34(13):4202–4210.
  • Sun-Kissed or Sun-Stressed? How to Preserve Your Skin (and the Planet) This Summer

    Sun-Kissed or Sun-Stressed? How to Preserve Your Skin (and the Planet) This Summer

    Britt Larson, CFNMP, IFBB Pro. April 28, 2025

    Skin, Sun & Summer Glow Goals

    Summertime means more sunshine, more skin, and for most people, more damage! Between chemical-loaded sunscreens, intense UV exposure, and skin-aging dietary choices, it’s easy to sabotage your glow without realizing it.

    But aging gracefully doesn’t mean avoiding the sun completely! It means being smart about how you support your skin, inside and out. This article breaks down a little bit about sun safety, skincare, nutrition, product picks, and even eco-conscious swaps, so you can glow without guilt.

    Disclaimer:

    This article is for educational purposes only and not intended to diagnose, treat, or cure any condition. Always consult with your medical provider or dermatologist before starting new products or protocols.

    The Truth About Sun Exposure

    Sunlight is necessary for human health. Our bodies respond incredibly to light! It regulates our circadian rhythms, supports vitamin D synthesis, balances hormones, and even boosts mood and immune function. However, too much sun exposure, especially without proper protection and timing, can lead to serious consequences for skin health and aging.

    The issue isn’t the sun itself. It is how we approach exposure.

    Prolonged, unprotected time outdoors during peak hours damages skin at the cellular level, accelerating aging, increasing collagen degradation, and raising skin cancer risk over time.

    Key facts to understand:
    • UVB rays play a critical role in vitamin D production in the skin; however, excessive UVB exposure can cause sunburns and DNA damage, increasing skin cancer risk over time.
    • UVA rays penetrate deeper, breaking down collagen and elastin, leading to wrinkles and sagging
    • Chronic overexposure weakens the skin barrier and triggers inflammation, pigmentation, and premature aging
    Smart exposure guidelines include:
    • Limiting unprotected sun to 10–30 minutes daily during early morning or late afternoon
    • Avoiding direct sun exposure between 10 AM and 2 PM
    • Utilizing wide-brimmed hats, UPF-rated clothing, and quality sunglasses for physical protection
    Recommended protective gear:
    • Coolibar or Colombia brand UPF 50+ sun shirts
    • Sunday Afternoons Adventure Hat
    • Ray-Ban sunglasses

    Is Your Sunscreen Killing the Reef (and Your Hormones)?

    The sunscreen industry has spent decades pushing the narrative that more sunscreen automatically equals better skin health. However, growing evidence reveals that many commercial sunscreens introduce new problems for both the human body and marine ecosystems.

    Chemical sunscreens often contain UV filters such as oxybenzone, avobenzone, octinoxate, octocrylene, and homosalate. These compounds absorb into the bloodstream quickly and are increasingly associated with hormonal disruptions, reproductive harm, and environmental toxicity.

    Research shows:
    • Many “safe” claims by sunscreen companies are outdated or misleading
    • Coral reefs exposed to these chemicals suffer bleaching, viral infections, and death
    • Fish show developmental mutations when exposed to water containing common sunscreen chemicals
    • Humans experience hormone interference, potential carcinogenicity, and chemical bioaccumulation in tissues

    Consumers unknowingly perpetuate this cycle by purchasing sunscreens marketed as “natural” but still containing harmful ingredients under different names. Many so-called “clean” brands are guilty of greenwashing to maintain market share, including recognizable names.. Looking at you, Pacifica. We know the DOSE matters, but when you have millions of people using these? It adds up rather significantly!

    Key toxic ingredients to watch for:
    IngredientKnown Risks
    OxybenzoneHormone disruption, coral bleaching
    OctinoxatePossible reproductive toxicity
    AvobenzoneDegrades into estrogen-mimicking compounds under sunlight
    HomosalateAccumulates in blood, raising toxicity concerns
    OctocryleneDegrades into benzophenone, under investigation for carcinogenic effects

    These ingredients are widely found in brands like Neutrogena, Aveeno, Banana Boat, Coppertone, and Hawaiian Tropic.

    Beyond marine and environmental harm, the impacts on human health are also serious. Not to put fear into you, but I DO want to share this information to help empower you to make the best choices for yourself (and your family!):

    • Endocrine disruption: Certain sunscreen chemicals mimic hormones, possibly affecting fertility, thyroid function, and metabolism
    • Carcinogenic concerns: Traces have been detected in tumors, breast milk, and fetal tissues
    • Bioaccumulation: Studies show detectable levels of these chemicals in the blood after a single application, persisting for days

    The Australian paradox further highlights the complexity: despite extensive sunscreen promotion, Australia maintains some of the world’s highest skin cancer rates. Sunscreen alone is not a panacea; lifestyle, diet, genetic factors, and product choice all play significant roles.

    A better approach is using mineral-based sunscreens that physically block UV rays without disrupting internal systems.

    Safer ingredients include:
    • Non-nano*zinc oxide: Broad-spectrum UV protection without systemic absorption
    • Titanium dioxide: Effective primarily against UVB rays, with partial UVA protection

    *It is crucial to avoid nano-formulations, as extremely small particles may penetrate tissues or present inhalation risks.

    Mineral sunscreen brands I recommend:
    • Badger SPF 30 Clear Zinc
    • ThinkSport SPF 50+
    • Babo Botanicals Clear Zinc SPF 30
    • Earth Mama SPF 40 Stick

    You can find these options online or at most Target, Sprouts, or Whole Foods stores.

    If you are ready to glow sustainably, protect your health, and stop supporting toxic industries, continue reading! We are about to dive into nutrition, skin barrier health, and modern stressors that can silently undermine your skin from within.

    What You Eat Shows Up on Your Skin

    The foundation for resilient, youthful skin begins internally. We are what we eat, right? Skin is a reflection of metabolic health, gut health, systemic inflammation, nutrient sufficiency, and hydration status.
    Relying solely on topical treatments while ignoring internal support will limit your results.

    Dietary choices that undermine skin health include:
    • Excessive sugar: Promotes glycation, a process where sugar molecules attach to collagen and elastin fibers, making them rigid and prone to wrinkles
    • Processed seed oils: High omega-6 content drives systemic inflammation and may impair the skin’s ability to handle UV stress
    Skin-supportive nutrients include:
    • Vitamin C: Critical for collagen synthesis and repair
    • Vitamin E: Neutralizes free radicals generated by UV exposure
    • Zinc and selenium: Key cofactors in antioxidant enzyme systems
    • Omega-3 fatty acids: Reduce inflammation and enhance skin hydration and elasticity
    Foods that support skin resilience:
    • Wild blueberries
    • Bell peppers
    • Wild-Caught Fatty fish like salmon and sardines
    • Organic Bone broth rich in collagen peptides
    • Pumpkin seeds for zinc
    If additional support is needed, high-quality supplements I recommend include (if interested, you will see discount codes/links to save at the end of this article):
    • Pure Encapsulations Vitamin C + Bioflavonoids
    • Titan Nutrition Omega-3 (20% off Code: BRIT20)
    • Titan Nutrition Collagen I & III
    • Douglas Labs Liquid Collagen Type II (with Verasol)

    Your Skin Barrier Needs a Hug

    The skin’s outermost layer, known as the stratum corneum, acts as a barrier to prevent water loss, block pathogens, and modulate immune responses. When this barrier is compromised, skin becomes dry, inflamed, sensitive, prematurely aged, and open to infection & scarring!

    Common culprits that damage the barrier:
    • Harsh, alkaline cleansers
    • Overuse of exfoliants (both chemical and mechanical)
    • Alcohol-laden toners
    • Fragrance and sensitizers common in “natural” skincare

    Proper barrier care focuses on support, repair, and strategic intervention, NOT aggressive over-treatment!

    For example (I’m about to age myself here, haha!), many of us grew up believing that “scrubbing” our faces aggressively with St. Ives Apricot Scrub (hello, harsh exfoliants) or “burning off” acne with Stridex or Oxyclean pads (what uppp intense alcohol pads) was the secret to smooth, healthy skin. YES. If you know, you know!! *Cue Memory Lane, can you smell it? 🙂
    At the time, feeling your skin sting, tighten, or flake was seen as a sign that the products were “working.” That life-giving red glow, lol!
    Today, we understand that this type of aggressive exfoliation and alcohol-based treatment severely damages the skin barrier, promotes chronic inflammation, sensitizes the skin, and can actually accelerate visible aging over time.

    Modern skincare science has shifted toward supporting, protecting, and restoring the skin rather than assaulting it.

    Key skin-loving strategies include:
    • Using pH-balanced, non-stripping cleansers to maintain the skin’s natural acidity and microbiome balance
    • Incorporating moisturizers with ceramides, niacinamide, and squalane to restore lipid layers and hydration
    • Limiting active exfoliating treatments (AHAs, BHAs, peels) to appropriate intervals based on skin tolerance
    • Resting the skin periodically with a simple moisturizer-only routine to allow the barrier to repair naturally
    • Using retinol products carefully and appropriately, recognizing that while retinoids are powerful anti-aging tools, they must be introduced slowly, paired with barrier support, and used primarily at night

    Retinol and its derivatives (such as retinaldehyde and prescription retinoids) stimulate collagen production, increase cell turnover, and improve fine lines and texture over time. However, without proper skin preparation and ongoing barrier support, retinol use can lead to irritation, flaking, redness, and weakened barrier function.

    Best practices for retinol use include:
    • Starting with lower concentrations and slow application (2–3 times per week)
    • Buffering retinol with moisturizer to minimize irritation during the adjustment phase
    • Avoiding layering retinoids with strong exfoliants or irritating actives on the same nights
    • Prioritizing sun protection, as retinol increases sun sensitivity

    If used thoughtfully, retinol can be an excellent ally in preserving skin health and structure. If used carelessly, it can rapidly undo progress by undermining the barrier.

    Barrier-supportive product recommendations:
    • Vanicream Gentle Cleanser
    • SkinFix Barrier+ Triple Lipid Cream
    • The Ordinary 100% Squalane Oil
    • La Roche-Posay Cicaplast Baume B5

    (Additionally, I have been formulating my own botanical-based skincare line as part of my doctoral studies in botanical medicine. Early testing has yielded strong positive feedback, should we decide to move forward, select products may become available through the storefront in the future!)

    Tools and Botanicals That Actually Work

    Glowing skin does not require complicated routines or expensive gimmicks. It requires consistent, intelligent practices and support with proven tools and botanical allies.

    Foundational tools include:
    • Gua sha and facial massage: Promote blood circulation, lymphatic drainage, and skin detoxification
    • Dry brushing: Improves lymphatic flow and gently exfoliates dead skin cells
    • Silk pillowcases: Reduce mechanical friction and moisture loss during sleep
    • Red Light Therapies (will get into this in another article – light therapy is amazing!)
    Botanical ingredients worth prioritizing:
    • Aloe vera: Soothes inflammation and promotes healing
    • Calendula: Supports skin regeneration and calms irritation
    • Rosehip seed oil: Rich in natural vitamin A and essential fatty acids for collagen repair
    • Green tea extract: Potent antioxidant that protects against UV damage and reduces redness
    • Sea buckthorn oil: Provides omega-7 fatty acids that boost skin hydration and elasticity

    Minimal, consistent application of these tools and botanicals can deliver meaningful improvements over time!

    Bonus: Modern Stressors You Didn’t Know Were Aging You

    Modern lifestyles introduce a range of unseen stressors that impact skin health far more than most realize!

    Blue Light Damage:
    High-energy visible (HEV) blue light emitted from phones, computers, and artificial lighting penetrates the skin deeper than UVB rays, accelerating oxidative stress and collagen degradation. Blue light CAN help with acne, but we will get into that at a later time.

    Solutions:
    • Use sunscreen containing iron oxides
    • Incorporate antioxidant serums with vitamin C, ferulic acid, and green tea

    Dry Indoor Air:
    Air conditioning and heating systems drastically lower indoor humidity levels, which dehydrates the skin, disrupts barrier function, and increases sensitivity.

    Solutions:
    • Run a humidifier at home and in the office
    • Focus on humectant-rich skincare products containing glycerin, hyaluronic acid, or beta-glucan

    Sleep Deprivation:
    Restorative skin regeneration, collagen synthesis, and immune repair occur during deep sleep stages. Inadequate sleep heightens systemic inflammation and visibly accelerates skin aging. I always tell my clients: SLEEP IS A MIRACLE WORKER!

    Solutions:
    • Prioritize 7 to 9 hours of sleep
    • Supplement with magnesium glycinate or glycine to promote deeper, more restorative sleep phases

    Aging Is Natural. Premature Aging? Optional.

    Healthy, vibrant skin does not happen by accident! In some, sure. We all have that one friend! But for most of us, beautiful skin reflects intentional choices around nutrition, recovery, protection, and self-respect.

    When you nourish your body, protect your skin barrier, and choose products rooted in integrity rather than marketing, your skin will naturally reflect resilience, vitality, and youthfulness.

    You do not need more products. You need the right ones.
    You do not need more treatments. You need the right daily practices.

    Respect your skin as the brilliant, living organ it is, and it will repay you for years to come. 🙂

    If you treat your skin like the intelligent organ it is, it will show!

    Feel like you just got a full skin masterclass?
    Share this with a friend who still thinks baby oil is a sun strategy.
    Bookmark the page. Refer back to it. Send it to your group chat. When it comes to the blog, sharing is caring and getting the word out supports my cause (trying to TAKE OVER THE WORLDDDD, Pinky!) 🙂

    Resource Links:
    Need Help Navigating?

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends. 

    Until next time friends, Be Well!

    Britt Larson | IFBB PRO, CFNMP

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your health provider!

  • Fruiting Body or Filler? How to Choose the Right Mushroom Supplements

    Fruiting Body or Filler? How to Choose the Right Mushroom Supplements

    By Britt Larson, CFNMP & IFBB Pro. April 7, 2025

    Mushroom supplements are everywhere right now – and listen, as a mycolover, I love that. Medicinal mushrooms have legit benefits when they’re grown and extracted properly. But most of what’s on the shelves? Just expensive filler wrapped in pretty packaging with wellness buzzwords strategically placed to get attention.

    So if you’ve been wondering, “Is this mushroom blend actually doing anything?” – It’s not just you, and no, you’re not crazy. The supplement industry is notorious for hiding the truth behind vague labels and misleading ingredient lists. And unless you know what to look for, it’s easy to waste money on a blend that sounds magical but does next to nothing. *Screams into oblivion

    If you’d like some more info on:

    • What makes a mushroom supplement actually effective
    • What to look for on the label (and what to avoid like the plague)
    • Common mushrooms you’ll see in blends and what they actually do
    • Doses that actually work

    Let’s get into it.

    What Are Mushroom Supplements Really Made Of?

    Fruiting Body vs. Mycelium: They Aren’t the Same

    Here’s the dirty little secret: Most mushroom supplements don’t even contain the part of the mushroom that gives you the benefits. Instead of using the fruiting body (the part you’d recognize as the mushroom), they use mycelium – the white root-like structure that grows underground or through a growing medium (oats, rice, sawdust, manure).

    Turkey Tail Fruiting Body, as shown above.

    Fruiting Body (FB) is the part you see above the surface. This is where the magic lives when it comes to supps. The FB is high in active compounds like beta-glucans, triterpenes, and antioxidants.

    Mycelium is the underground network. It’s incredibly fascinating and I could absolutely end up in a cul-de-sac here, so I will stick to the point. Mycelium in nature? Yes, but in supplements? Not really. It’s often grown on grain and then ground up – grain and all.

    So when a label says “Reishi Mushroom” but it’s actually “myceliated brown rice”? You’re getting mostly starch, not mushroom. That’s some expensive polysacs, bro.

    Why That’s a Big Deal:

    • Fruiting bodies have higher concentrations of beta-glucans (will touch on this next), the compounds that support immunity, inflammation, and cellular resilience.
    • Mycelium on grain contains WAY less beta-glucans and significantly more filler (polysaccharides from the grain, not the mushroom).
    • Many companies still call it “mushroom” on the label even though it’s mostly grain mass.

    That means you might be taking a daily mushroom blend that’s doing absolutely nothing – except maybe a placebo effect? And definitely draining your wallet.

    What Are Beta-Glucans?

    To keep it simple: beta-glucans are MVPs in medicinal mushrooms.

    They’re a type of complex carbohydrate (specifically a polysaccharide) that you’ll find in the cell walls of mushrooms. But not all beta-glucans are created equal. The kind you get from oats (that help cholesterol) are totally different from the ones in mushrooms. Mushroom beta-glucans have a unique branching structure (science calls it 1,3/1,6) that’s incredibly active in our body – especially for the immune system.

    They basically act like little fire alarms for your immune cells. Not to trigger panic, but to help your immune system stay sharp and responsive without going into overdrive. That’s why mushrooms are often considered immunomodulators – bringing balance to the system, not just stimulation.

    Here’s what else these rad mushroom beta-glucans can support:

    • Immune resilience (less getting knocked down by every cold that floats by)
    • Gut integrity and microbial balance
    • Reduced inflammation
    • Better cellular repair and antioxidant defense

    But here’s the kicker, remember that “fruiting body” from earlier? That’s where most of the beta-glucan lives, in the mushroom! Not the mycelium. And definitely not the grain the mycelium was grown on. That’s why the source and extraction process matter so much (I’ll get to that).

    To keep it simple:
    The beta-glucans found in mushroom fruiting bodies are structurally different (and more powerful) than those from the mycelium grains.

    What You Want to See:
    • Clear source: 100% fruiting body
    • Mention of dual extraction

    Dual Extraction vs. Water-Only: Another Quality Check

    Some active compounds in mushrooms (like beta-glucans) are water-soluble. Others (like triterpenes, especially in Reishi or Chaga) are alcohol-soluble.

    If your mushroom blend is only extracted with water? You’re only getting half the benefit.

    Look for this on labels:
    • “Dual-extracted” or “hydroethanolic extract”
    • “Water + alcohol extracted” (for full-spectrum potency)

    Red Flags on a Label

    If you see these? You’re probably wasting your money.

    • “Myceliated grain,” “mycelium biomass,” or “full-spectrum mushroom complex” without clarification
    • No mention of beta-glucan content
    • “Proprietary blend” with no dosage breakdown
    • No mention of extraction method
    • 200 mg of a 10-mushroom combo with no dosing clarity (this happens A LOT)

    Myceliated grain block, above.

    Lion’s Mane Fruiting Body, as shown above.

    Common Medicinal Mushrooms and What They Actually Do

    Reishi
    Known for its calming effects, Reishi supports sleep, immune modulation, and nervous system balance. It’s especially helpful if you’re chronically stressed, wired, or have trouble winding down.
    Effective dose: 500–2,000 mg per day of dual-extracted fruiting body.
    Study on Reishi

    Lion’s Mane
    This one’s all about brain health. Lion’s Mane helps regenerate nerve cells, improve focus, and support memory. It also supports mood and may reduce symptoms of anxiety and depression.
    Effective dose: 500–3,000 mg per day of fruiting body extract.
    Study on Lion’s Mane

    Cordyceps
    Often used for energy and performance, Cordyceps increases ATP production, helps with oxygen use, and supports endurance. Also used for libido and overall vitality.
    Effective dose: 1,000–3,000 mg per day.
    Study on Cordyceps

    Turkey Tail
    Supports immune function and gut health by acting as a prebiotic and boosting the microbiome. It’s been extensively researched for cancer and immune therapy support.
    Effective dose: 1,000–3,000 mg per day.
    Study on Turkey Tail

    Chaga
    Extremely rich in antioxidants, Chaga helps protect against oxidative stress, supports immune health, and may have antiviral benefits. Best when dual-extracted to capture both water- and alcohol-soluble compounds.
    Effective dose: 500–2,000 mg per day.
    Study on Chaga

    Maitake
    Used for blood sugar regulation and immune support. It also shows promise in helping with metabolic health and inflammation.
    Effective dose: 500–1,500 mg per day.
    Study on Maitake

    Shiitake
    Supports cardiovascular health, immune function, and cholesterol balance. It’s one of the more nutrient-dense mushrooms you’ll find.
    Effective dose: 1,000–2,000 mg per day.
    Study on Shiitake

    What a Good Mushroom Product Looks Like

    Here’s what to look for when choosing a mushroom supplement that actually works:

    • “100% fruiting body” clearly stated
    • Dual-extracted (water + alcohol) for full-spectrum potency
    • Beta-glucan % listed
    • Each mushroom listed individually with its exact dose
    • Transparent sourcing and testing (bonus if they show lab reports)

    Brands I Trust (And Why)

    These brands actually do what they say—and back it up with transparency:

    • Real Mushrooms – Always fruiting body, clear extraction methods, clinically relevant dosing
    • Host Defense – Created by Paul Stamets (basically the Bob Ross of mushrooms), though some products contain mycelium so read the label
    • Om Mushroom – Some fruiting body formulas; better than most retail options
    • Pure Encapsulations – Clean, minimal, and professional-grade
    • Designs for Health – Clinical, transparent, and high-quality across the board

    No sales pitches, just straight forward info. 🙂

    Don’t Fall for the Buzz

    Mushrooms can do amazing things for your body—support your brain, immune system, energy, even your gut. But they only work if you’re actually getting the real thing.

    If you’ve tried a mushroom blend and felt nothing, chances are it wasn’t your body—it was the product.

    So stop guessing. Look for fruiting body, beta-glucan percentages, clear sourcing, and proper doses. The science is solid, and when you buy smart, you’ll feel the difference.

    Most of these mushrooms are delicious, too. You can check out farmer’s markets in your area for yummy neat finds. Some even have “ugly but taste great” sales, lol! 🙂

    Need Help Navigating the Health Space?

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends. 

    Until next time, Be Well!

    Britt Larson | IFBB PRO, CFNMP

    @coachmusclenugget @LimitlessHealthandPerformance

    Value Links:

    Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified professional when it comes to your health.

  • The Pink Tax of Supplements: How Some Brands Scam Women with Pretty Labels and Pathetic Doses

    The Pink Tax of Supplements: How Some Brands Scam Women with Pretty Labels and Pathetic Doses

    By Britt Larson, IFBB Pro & Functional Health

    How I feel about predatory marketing towards women!

    When Pretty Colors Meet Pitiful Potency

    I often get emails from companies about sponsorships, affiliations, or ambassadorships.

    If I’m even remotely interested in the product, I’ll check the label. Not just the branding or marketing claims — I mean the actual ingredients and what’s on the inside. I look at:

    • Are they transparent with their label?
    • What’s the dose per serving?
    • Are the ingredients actually effective?
    • Is it QUALITY?
    • What’s the price?
    • And then… how are they marketing this?

    Are they being truthful about what the product can actually do? Or are they just attaching themselves to ONE trendy word — like creatine, collagen, or beef organs — and building an entire aesthetic brand off of it, while under-dosing the product and upselling it 3, 4, 5x the normal price?

    Recently, I was contacted by a supplement line being marketed to women with bright pink and green branding, flashy buzzwords, vague promises, and a sprinkle of “empowerment” language. It looked fun and cute — until I had to dig through a wall of word salad only to find myself pretty ticked off.

    The beef organ capsules were part of a “proprietary blend,” and the entire serving was only 337 mg. For context: a therapeutic dose of beef organs is anywhere from 3,000–3,500 mg per day, depending on the blend (liver, kidney, heart, spleen, etc.). That’s nearly ten times more than what this product offered — yet it was more expensive than trusted brands who dose correctly.

    On top of that, the company also sold creatine gummies — tiny sugar-filled gummies that delivered a standard 5g dose of creatine per serving, but were being sold for triple..no.. QUADRUPLE the cost of regular, high-quality creatine tubs that offer 100–200 servings. The marketing promised things like “get a peach,” “blast cellulite,” and “tone your curves.” It was less about science and more like a Pinterest board exploded on the label. One that caters to women who may not know how to read through the smoke.

    And let’s not even talk about the reviews — a suspiciously large number of 5-star ratings all posted within a few days, most of them vague and overly enthusiastic. Almost like it was paid for.. Hmmm.. That’s a red flag. I DID manage to find some 1 star reviews buried under those overly happy reviews, which is exactly what I suspected. The truth.

    But what really sent me over the edge? The absolute circus of buzzwords and fear-based marketing designed to prey on women who genuinely want to feel better in their bodies:

    “Treat the Root Cause!” (This bothers me deeply, as it promotes an under-dosed pill that doesn’t address the ACTUAL “root cause”, but uses this term to hide behind a lie)
    “Balance Hormones!” (Not true, but go off, I suppose)
    “Finally Get a PEACH 🍑” (From a 5mg creatine gummy? HAHA)
    “Get Lean!” “Lose the Cellulite!” “Tone Up!” (Again.. HAHA)
    “Optimal Nutrition in 1 Capsule!” (LOL—of low-dosed, overpriced nonsense that doesn’t do sh*t)
    “SUPERFOODS!” “Tasty & Convenient!” “Gluten-Free!”
    “WILL SELL OUT!!” ← (Gotta love the panic-button FOMO 🙄 BETTER BUY IT NOW!!)

    It’s gross. It’s manipulative. And it works — because the branding is polished, the messaging is “female-friendly,” and most people don’t know how to decode a label. And unfortunately, a lot of these supplement companies are preying on women with under-dosed, overpriced junk that looks cute but barely works.

    As if all of that wasn’t enough, the final nail in the coffin is that this is promoted as a WOMAN-OWNED company, and if you’re a woman, you’d be inclined to TRUST another woman, right? Well, I hate to say it, and to be frank here – women can be bullshitters, too. And hey, you don’t even have to read or believe what I have to say, either. I WANT you to RESEARCH and not blindly follow!!

    As a professional athlete myself, I can guarantee you these Olympians above are relying on much more than just an overpriced creatine CANDY for their success..

    Let’s Compare: Pretty Labels vs Transparency

    Let’s talk label honesty — because there’s a big difference between pretty branding and actual transparency. On one side, you’ve got a bottle wrapped in pastel colors, glittery fonts, and buzzwords… but flip it over, and all you get is a “proprietary blend” with no clue how much of anything you’re actually getting. It’s a guessing game. And considering the total amount of that entire blend is already pitifully low, you can bet the meaningful ingredients are just sprinkled in for label appeal. Now compare that to a brand that lays it all out: every ingredient, exact dosage, the total volume of the serving — no secrets, no games. What you see is what you get. That’s how it should be. You deserve to know what you’re putting in your body — not just hope the sparkle bottle got it right.

    How to Spot This Kind of Scam (Because That’s What It Is)

    This isn’t just clever branding — it’s manipulative and misleading. Here’s how you can spot it before you waste your money:

    1. The Serving Size Is TINY

    Give it a quick Google. If the entire serving size is tiny, and the product is making big claims — like balancing hormones, boosting metabolism, supporting detox, or building strength — it’s worth asking if the doses actually match the promises. While not every ingredient needs a therapeutic dose to have an effect, when all the “actives” are lumped into a proprietary blend totaling a few hundred milligrams, there’s just not enough room for each one to be doing much. Real results come from thoughtful dosing — not fairy dust amounts and flashy claims.

    2. “Proprietary Blend” Is Used to Hide Weak Formulas

    If you can’t see how much of each ingredient is in the product, it’s hard to trust what you’re actually getting. These blends often hide fillers, pixie-dusted actives, or under-dosed ingredients behind fancy names.

    3. Buzzwords and Vague Claims

    If the label says things like “feel sexy,” “glow up,” “get toned,” or “enhance your feminine power” — but there’s no clear connection to science or evidence-based benefits, please be wary. Aesthetic language doesn’t equal efficacy.

    4. Reviews That Feel… Off

    A large number of glowing reviews posted within a short time window, or ones that sound generic, overly scripted, or oddly similar, could mean the reviews were incentivized or fabricated. Companies buy reviews.

    5. Overpriced for What You’re Actually Getting

    Compare what the product offers (doses, servings) to reputable brands. If it costs double or triple for less than half the servings — that’s not premium, that’s predatory.

    6. Too Much Money Spent on Packaging and Hype

    If the packaging looks like a fashion brand and the website feels like a pop-up shop with neon slogans and no actual product details — that’s a distraction. Don’t get me wrong, quality brands have nice websites, BUT good products don’t need smoke and mirrors.

    Why I’ll Never Promote Garbage

    Listen — I get offers to promote things all the time. But if I wouldn’t buy it at full price myself, with no discount, no kickback, and no deal… I won’t promote it. Period. Not even if I’m paid.

    Especially not if it’s targeting women with feel-good language and feel-nothing results.

    Anyway, I saw this particular supplement line and felt like I needed to speak up — because I’ve been that woman. The younger version of me would have 100% bought into this kind of branding. I just didn’t know better at the time. So if this saves someone else from wasting their money and wondering why nothing’s changing — putting my opinion out there is worth it.

    You deserve supplements that respect your body and your intelligence. Not gimmicks dressed in glitter.

    That’s why I’m sharing this.

    So maybe, just maybe, you’ll pause before falling for it too. Or you’ll share this with a friend who’s thinking about it.

    Brands That Actually Do It Right

    Listen, I don’t want you to get the wrong idea here. I’m about to share some supplement brands, but that doesn’t mean I’m trying to slide through the back door on you and go crazy with promotions and make this a sales article. But BECAUSE this is an article about supplements – here are some companies that I’ve trusted and worked with for years now. I use them for my clients — and for myself. There are many other quality brands out there, these are just a few.

    Titan Nutrition

    This is a fitness and lifestyle brand that’s focused on results, not hype. Their supplements are clearly labeled, clinically dosed, and free of artificial colorings and unnecessary fluff. They list every ingredient and the total volume per serving — no filler games. What you see is what you get. If this interests you, you can get 20% off of your purchase with this Athlete link [HERE].

    Pure Encapsulations, Thorne, Douglas Labs

    Professional-grade brands used in functional health practices. Every formula is third-party tested, clean, and formulated based on actual research. It’s not flashy — and that’s a good thing. It’s effective. If this is something you might need, here is a [20% Off Invite Link] for a free customer account *Will need code: 972244 

    Fullscript

    Not a brand, but a trusted dispensary platform where you can access professional-grade supplements that are thoroughly vetted and practitioner-approved. Fullscript Dispensary: [10% Off Store Link]

    Need Help Navigating?

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends.

    Until next time, Be Well!

    Britt Larson | IFBB PRO, CFNMP

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your healthcare provider before starting any new supplement. The views in this article are opinion and not to be taken as absolute fact, please do your own research when considering and/or purchasing supplements.

  • Coffee vs. Matcha: How Switching Between These Beverages Can Enhance Your Health

    Coffee vs. Matcha: How Switching Between These Beverages Can Enhance Your Health

    By Britt Larson, Functional Health & IFBB Pro

    For many of us, caffeine is a daily essential. Whether it’s the rich, bold aroma of freshly brewed coffee or the earthy, umami taste of matcha, these beverages help us start our mornings and power through our afternoons. But what if there was a way to optimize your caffeine consumption to avoid crashes, improve focus, and even enhance long-term brain health?

    By alternating between coffee and matcha, you can enjoy the best of both worlds – fast-acting energy when you need it and sustained, calm focus when you don’t. Let’s explore the science, practical applications, and what you can expect if you start alternating between these two powerhouse drinks.

    The Science: How Coffee and Matcha Affect Your Body Differently

    Before diving into how to implement this strategy, let’s break down the key differences in how coffee and matcha impact your body and brain.

    1. Caffeine Content & Absorption Rate

    • Coffee: A standard 8-ounce cup contains about 95 mg of caffeine, which is quickly absorbed into the bloodstream. Within 15-45 minutes, caffeine peaks, blocking adenosine (the neurotransmitter responsible for making you feel tired). This leads to increased alertness, but also a potential “crash” later as the effects wear off.
    • Matcha: An 8-ounce serving contains about 70 mg of caffeine, but its absorption is slower due to its high concentration of L-theanine, an amino acid that promotes relaxation without drowsiness. Instead of a sharp energy spike and crash, matcha delivers a smooth, sustained boost over 4-6 hours.

    2. Impact on Focus and Stress

    • Coffee: The high caffeine content enhances dopamine and adrenaline levels, which can lead to a surge in focus, motivation, and physical performance. However, excess coffee can also trigger jitters, anxiety, increased heart rate, and gut disturbances – especially for those sensitive to caffeine.
    • Matcha: Thanks to L-theanine, matcha provides a more balanced energy boost. Studies show that L-theanine and caffeine together improve attention, memory, and stress response, making matcha an excellent choice for long work sessions or high-pressure situations.

    3. Antioxidant and Health Benefits

    • Coffee: Packed with chlorogenic acids (CGAs), coffee is a potent antioxidant that helps protect the body from inflammation and oxidative stress. Some research suggests it may reduce the risk of Parkinson’s disease, Alzheimer’s, and certain cancers.
    • Matcha: Rich in epigallocatechin gallate (EGCG), matcha is one of the most powerful antioxidant sources available, offering benefits like improved cardiovascular health, brain function, and even metabolism support.

    4. Coffee, Matcha, and Estrogen Metabolism

    Caffeine and estrogen are both metabolized in the liver, primarily through the action of cytochrome P450 enzymes, notably CYP1A2. This shared pathway suggests that high caffeine intake could influence estrogen metabolism, potentially affecting hormonal balance.

    Caffeine and Estrogen Metabolism
    • Caffeine is predominantly metabolized by the hepatic enzyme CYP1A2, which also plays a significant role in estrogen metabolism.
    • High caffeine consumption might slow estrogen detoxification, potentially exacerbating estrogen dominance in some individuals.
    Matcha’s Potential Benefits for High Estrogen Cases
    • Matcha, rich in polyphenols like EGCG, may aid in estrogen detoxification and balance.
    • Some studies suggest that green tea may help reduce estrogen levels and modify metabolism to favor a healthier hormonal profile.
    • For individuals with estrogen dominance (e.g., PMS, fibroids, PCOS, or heavy periods), matcha could be a gentler caffeine source that supports hormonal balance.

    Bottom Line: If you experience symptoms of high estrogen, switching from coffee to matcha could be beneficial.

    How to Apply This Knowledge to Your Daily Routine

    Now that we understand how coffee and matcha work differently, let’s discuss how and when to use them strategically.

    Step 1: Start with Hydration

    Before reaching for your caffeine, begin your morning with a simple hydration drink to replenish your body after sleep.

    Morning Hydration Recipe
    • 8-12 oz warm water
    • A pinch of high-quality sea salt (for electrolytes)
    • Juice of half a lemon (for vitamin C and digestion)
    • Optional: A dash of apple cider vinegar (for metabolism and gut health)

     Why? Your body loses water overnight, and dehydration can contribute to fatigue. This drink kickstarts digestion, hydrates cells, and balances electrolytes before introducing caffeine.

    Step 2: Choose Your Morning Beverage Wisely

    Your first caffeine choice can set the tone for your energy levels throughout the day.

    When to Choose Coffee in the Morning

    *You need an immediate energy boost
    *You’re engaging in high-intensity exercise
    *You have a physically demanding day ahead
    *You’ve had a restful sleep and need a strong start

    TRY: Black coffee, espresso, or bulletproof coffee (blended with MCT oil or butter for sustained energy).

    When to Choose Matcha in the Morning

    *You need steady, focused energy without jitters
    *You have a long day of mental work ahead (e.g., studying, deep-focus work, meetings)
    *You’re prone to anxiety or caffeine crashes
    *You need antioxidants and metabolism support

    TRY: A creamy matcha latte with oat, almond, or coconut milk (coconut is my favorite!), or traditional whisked matcha with hot water.

    Step 3: Afternoon Pick-Me-Up Strategy

    This is where alternating between coffee and matcha really shines. Many people experience an afternoon slump between 1-3 PM due to declining cortisol levels and post-lunch fatigue.

    If You Had Coffee in the Morning, Try Matcha in the Afternoon

    💡 Matcha’s calming yet energizing properties help prevent an afternoon crash while supporting focus and productivity.

    TRY: Iced matcha latte with honey, or matcha lemonade for a refreshing boost.

    If You Had Matcha in the Morning, You Can Still Have a Small Coffee

    💡 Keep it low in sugar and dairy to avoid digestive discomfort or a harsh crash. A half-caff coffee or a single espresso shot is a great way to finish the workday strong without impacting sleep.

    What You Can Expect from Alternating Coffee and Matcha

    After a few weeks of alternating coffee and matcha, here’s what you’re likely to notice:

    ✅ More stable energy levels (and mood!) throughout the day (no extreme highs and lows)
    ✅ Improved focus and cognitive function (thanks to L-theanine in matcha and dopamine boosts from coffee)
    ✅ Reduced caffeine tolerance (you won’t need as much coffee over time to feel awake)
    ✅ Less jitteriness and anxiety from caffeine intake
    ✅ Better hydration and digestion from starting your day with a mineral-rich hydration drink
    ✅ More antioxidants and long-term brain health benefits

    Many people who have switched to this method report feeling more in control of their energy, less reliant on caffeine, and overall more productive.

    Bonus: Recipes to Try

    Here are two simple ways to enjoy both drinks in a more health-conscious way.

    1. Morning Matcha Latte

    Ingredients:

    • 1 tsp matcha powder
    • 3-6 oz hot water
    • 2-4 oz frothed almond or oat milk
    • ½-1 tsp honey or maple syrup (optional)
    • BONUS: Add a scoop of hydrolyzed collagen (20% off with this link!)

    Instructions:

    1. Whisk matcha powder with hot water until smooth.
    2. Add frothed milk and sweetener of choice.
    3. Stir and enjoy.. preferably while basking in the sun with a fresh breeze flowing through your locks, Nicholas Cage.
    2. Bulletproof Coffee (For Long-Lasting Energy)

    Ingredients:

    • 6-8 oz freshly brewed black coffee
    • 1 tbsp MCT oil or coconut oil
    • 1 tbsp grass-fed butter or ghee
    • Dash of cinnamon or Apple Pie Spice (optional)

    Instructions:

    1. Blend all ingredients until frothy.
    2. Pour into a mug and sip slowly. Or take it straight to the dome, live your best life friend! 🙂

    The Takeaway: Smarter Caffeine Choices for Better Health

    Caffeine can be a powerful tool – even better when used strategically. By alternating between coffee and matcha, you can optimize your energy levels, support your brain health, and avoid the common pitfalls of caffeine dependence.

    Give this method a try and see how it transforms your focus, energy, and well-being! Whether you need an instant jolt from coffee or sustained calm focus from matcha, knowing when to use each can make all the difference.

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Resource Links:

    Thank you for spending some of your time with me today!

    Until next time, Be Well!

    Britt Larson

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer:

    The information provided in this blog is for educational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your diet or caffeine consumption, especially if you have underlying health conditions or are taking medications.​

  • The Gut-Brain Connection: How Your Microbiome Influences Mood and Health

    The Gut-Brain Connection: How Your Microbiome Influences Mood and Health

    Britt Larson, Functional Health & IFBB Pro

    In recent years, science has begun to uncover the deep and intricate relationship between the gut microbiome and overall health—particularly how it influences mood, inflammation, and even autoimmune conditions. While many people recognize that gut health is important for digestion, fewer understand just how profoundly it impacts mental health and well-being. Today, we’re diving into what fuels or disrupts the microbiome, the dangers of over-consuming probiotics, and why addressing gut health might be the missing link for those struggling with chronic illness.

    Your Gut as a Second Brain

    Your gut is home to trillions of bacteria, fungi, and viruses that work symbiotically to aid digestion, regulate the immune system, and even produce neurotransmitters like serotonin and dopamine—the very chemicals that influence mood, anxiety, and cognitive function. In fact, about 90% of serotonin is produced in the gut, highlighting the essential role that the microbiome plays in mental health.

    When gut bacteria are out of balance (a condition known as dysbiosis), this can lead to inflammation and an overactive immune response. The gut-brain axis, a two-way communication network between the gut and central nervous system, means that gut imbalances can manifest as brain fog, anxiety, depression, and even neurological disorders like multiple sclerosis and Parkinson’s disease (1).

    Key Bacterial Strains That Influence Health

    • Lactobacillus rhamnosus – Known for its positive effects on anxiety and stress regulation by increasing GABA receptors in the brain. Too little of this strain is linked to heightened anxiety and depressive symptoms, while too much can sometimes lead to histamine intolerance in sensitive individuals.
    • Bifidobacterium longum – Helps reduce inflammation and plays a role in serotonin production, supporting mood and cognitive function. Deficiency in this strain is associated with increased inflammation and higher stress responses, while excessive amounts can contribute to bloating if not balanced with other strains.
    • Akkermansia muciniphila – Essential for gut barrier integrity; low levels are linked to obesity, insulin resistance, and inflammation. Too little of this strain weakens the gut lining, leading to leaky gut, while overgrowth may contribute to excessive mucus degradation, potentially damaging gut integrity.
    • Clostridium difficile & Escherichia coli (E. coli) – These can become pathogenic when overgrown, contributing to gut inflammation, bloating, and even neurological symptoms. A small amount is normal in a healthy gut, but too much can lead to severe infections, diarrhea, and chronic inflammation.
    • Methanobrevibacter smithii – A key player in methane-dominant SIBO, contributing to bloating, constipation, and slow gut motility. High levels can cause excessive methane production, leading to constipation and gas, while too little can reduce fiber digestion efficiency.

    The Body as a System: The Gut’s Influence Beyond Digestion

    The gut isn’t an isolated system; it’s deeply interconnected with nearly every function in the body. When the microbiome is out of balance, it can lead to widespread disruptions affecting the thyroid, adrenal glands, hormone production, metabolism, and even fat loss. For example:

    • Thyroid Function: Gut inflammation and dysbiosis can inhibit the conversion of T4 to active T3, contributing to hypothyroidism and sluggish metabolism.
    • Adrenal Health: Chronic stress combined with an imbalanced gut can lead to adrenal fatigue, causing exhaustion, brain fog, and weakened immunity.
    • Hormone Regulation: The gut microbiome helps metabolize and regulate estrogen, and an imbalance can contribute to estrogen dominance, leading to issues like PMS, fibroids, and mood swings.
    • Fat Loss & Metabolism: Beneficial bacteria play a role in insulin sensitivity and fat storage. Dysbiosis can lead to insulin resistance, increased fat accumulation, and difficulty losing weight.

    Because the gut is central to so many processes, treating it holistically can have profound effects on overall health and well-being.

    What Disrupts the Microbiome?

    The modern lifestyle is full of microbiome disruptors that many people don’t think twice about. Here are a few key offenders:

    1. Antibiotics and Medications

    While antibiotics can be life-saving, they also wipe out beneficial bacteria along with harmful ones. Other medications, including NSAIDs, proton pump inhibitors (PPIs), and even antidepressants, can alter gut bacteria and create long-term imbalances (2).

    2. Diet High in Processed Foods and Sugar

    Diets rich in refined sugars and ultra-processed foods promote the growth of harmful bacteria while starving beneficial microbes. Additionally, artificial sweeteners like aspartame and sucralose have been shown to negatively impact the microbiome and metabolic health (3).

    • Refined sugars feed Candida overgrowth, leading to bloating, fatigue, and skin issues.
    • Processed vegetable oils (like canola and soybean oil) disrupt gut balance by increasing inflammation.
    • Gluten and dairy (for some individuals) can contribute to gut permeability and trigger immune responses. This is largely due to the impact of zonulin, a protein that regulates the tight junctions of the gut lining. When zonulin levels increase—often in response to gluten exposure—it can lead to a breakdown of the gut barrier, allowing harmful particles to enter the bloodstream and triggering inflammation and autoimmune reactions.
    • Fermented foods like kimchi and sauerkraut can support beneficial bacteria but should be consumed in moderation to avoid exacerbating overgrowths.

    3. Chronic Stress

    Stress isn’t just a mental burden; it directly impacts gut bacteria. High levels of cortisol can reduce bacterial diversity, increase gut permeability (“leaky gut”), and drive systemic inflammation (4).

    4. Environmental Toxins

    Pesticides, heavy metals, and even chemicals found in personal care products can disrupt the microbiome and contribute to inflammation. Glyphosate, a widely used herbicide, has been linked to gut dysbiosis and immune dysfunction (5).

    5. Overuse of Probiotics

    While probiotics can be beneficial, too much of a good thing is still too much. Flooding the gut with probiotics without understanding what is needed can lead to bacterial overgrowth and symptoms like bloating, diarrhea, and brain fog. Small intestinal bacterial overgrowth (SIBO) is a perfect example of how excessive bacterial presence in the wrong area of the gut can cause significant distress (6).

    The Lesser-Known Symptoms of Gut Dysfunction

    Gut imbalance doesn’t just show up as bloating or stomach pain. Here are some lesser-known symptoms and why they happen:

    • Sensitivity to Light and Sound: Neuroinflammation caused by gut dysbiosis can heighten sensory sensitivities. When the gut lining is compromised, inflammatory cytokines can cross the blood-brain barrier, leading to increased neural excitability and hypersensitivity to stimuli.
    • Skin Issues (Eczema, Psoriasis, Acne): The gut-skin axis means that bacterial imbalances can trigger inflammatory skin conditions. When the gut is inflamed, toxins and undigested food particles can enter the bloodstream, leading to systemic inflammation that manifests as skin reactions.
    • Autoimmune Flare-ups: Conditions like Crohn’s, lupus, and rheumatoid arthritis are often linked to gut dysbiosis. A leaky gut allows foreign particles to enter circulation, confusing the immune system and triggering an attack on the body’s own tissues.
    • Anxiety and Panic Attacks: Overgrowth of certain bacteria can increase histamine levels, triggering anxiety-like symptoms. Gut bacteria play a key role in neurotransmitter production, and an imbalance can disrupt serotonin and dopamine levels, leading to mood instability and heightened stress responses.

    If You Decide to Take a Probiotic

    Adding probiotics and fermented foods to your routine can be beneficial, but it’s important to introduce them gradually. Many people experience temporary side effects as their gut adjusts, such as bloating, gas, and mild digestive discomfort. This happens because probiotics alter gut bacteria composition, leading to changes in fermentation and gas production.

    To minimize discomfort, go low and slow – start with small amounts and increase gradually. Avoid adding multiple new fermented foods or probiotic supplements at once, as this can overwhelm the gut and cause unnecessary distress.

    Here are some good practices to follow:

    Choosing the Right Probiotic

    Not all probiotics are created equal. When selecting a probiotic supplement, consider the following:

    • Look for diversity – A multi-strain formula with Lactobacillus and Bifidobacterium species is a good start.
    • Colony-forming units (CFUs) – For general maintenance, 5-10 billion CFUs per day is sufficient. For gut repair, doses of 25-50 billion CFUs may be beneficial.
    • Survivability – Spore-based probiotics tend to be more resilient and can better survive stomach acid.
    How to Take Probiotics and Support Your Gut Naturally
    • With food or without? Many experts recommend taking probiotics on an empty stomach when stomach acid levels are lower, allowing more bacteria to survive the journey to the intestines. Morning (or before bed), at least 30 minutes before eating, can be ideal for maximum effectiveness.
    • Time of day? Taking probiotics in the morning or before bed can be beneficial, but consistency is key. Habit Stack! Wake up, drink water with some trace minerals and take your probiotic.
    • Pair with prebiotics – Prebiotics like inulin, chicory root, and resistant starch feed probiotics and help them thrive.

    Best Foods to Naturally Support Gut Health

    In addition to probiotics, incorporating prebiotic and fermented foods can significantly improve gut balance. Here’s what to include:

    Daily Gut-Friendly Foods:
    • Yogurt (unsweetened, organic – homemade fermented yogurt is a win here) – 1 serving (high in Lactobacillus)
    • Sauerkraut (raw, unpasteurized) – 1-2 tbsp
    • Kimchi – 1-2 tbsp
    • Kefir – 1/2 cup
    • Garlic & Onions – Natural prebiotics that feed beneficial bacteria
    Weekly Gut-Friendly Foods:
    • Bone Broth – Supports gut lining integrity (2-3 cups per week)
    • Fermented Vegetables – A variety to increase microbiome diversity
    • Legumes & Resistant Starches (e.g., cooked and cooled potatoes, green bananas) – Feed beneficial bacteria

    A Functional Approach: The “Flush”

    One method that has been gaining traction in functional medicine is the “Flush.” This is a natural way to clear out bacterial overgrowths, reset the gut, and support liver detoxification. The process typically involves a combination of antimicrobial herbs, digestive enzymes, and a temporary reduction of fermentable foods. The idea is to starve out problematic bacteria while supporting the liver’s ability to detoxify built-up toxins.

    If this resonates with you, know that you don’t have to navigate this alone. Healing your gut isn’t a one-size-fits-all process, and sometimes, the right guidance can make all the difference. I’ve been there – I know how frustrating and overwhelming it can feel when you’re searching for answers. If you’re ready to take control of your health and need support in figuring out the next steps, I’d love to help you develop a plan that actually works for your unique needs.

    Listen to Your Gut

    Your gut isn’t just digesting food; it’s dictating your mood, immune response, and overall well-being. If you are experiencing unexplained symptoms, consider the microbiome as a potential culprit. Research is still emerging, but one thing is clear—gut health is central to whole-body health.

    So, the next time you’re feeling anxious, fatigued, or inflamed, ask yourself: 

    Is my gut trying to tell me something?

    Connect with Me

    If this information sparks interest and you’re looking for guidance on improving your gut health, you can connect with me through the following resources:

    While I will never diagnose or claim to cure or treat (not a MD here!) – I AM here to empower you with the knowledge and tools to feel your best. You don’t have to settle for feeling ‘off’ – real healing is possible.

    Yours in Health,

    Britt Larson

    @coachmusclenugget @LimitlessHealthandPerformance

    www.LimitlessPhysiques.com

    Disclaimer

    The information in this article is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions regarding your health or a medical condition.

    References:
    1. Cryan, J. F., & Dinan, T. G. (2012). “Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior.” Nature Reviews Neuroscience, 13(10), 701–712.
    2. Maier, L., et al. (2018). “Extensive impact of non-antibiotic drugs on human gut bacteria.” Nature, 555(7698), 623–628.
    3. Suez, J., et al. (2014). “Artificial sweeteners induce glucose intolerance by altering the gut microbiota.” Nature, 514(7521), 181–186.
    4. Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). “Stress & the gut-brain axis: Regulation by the microbiome.” Neurobiology of Stress, 7, 124–136.
    5. Mesnage, R., & Antoniou, M. N. (2017). “Facts and fallacies in the debate on glyphosate toxicity.” Frontiers in Public Health, 5, 316.
    6. Pimentel, M., et al. (2003). “Small intestinal bacterial overgrowth: A framework for understanding irritable bowel syndrome.” The American Journal of Gastroenterology, 98(12), 2540–2550.
  • Truth and Shadows: Navigating the World of Nutrition, Fitness, and Misinformation

    Truth and Shadows: Navigating the World of Nutrition, Fitness, and Misinformation

    By Britt Larson, Functional Health, IFBB PRO. February 24, 2025.

    Let’s be real, if you’ve ever tried to make sense of the world of nutrition, fat loss, muscle gain, or bodybuilding, you’ve probably felt like you needed a detective’s badge. And an abyss to scream into. The internet is a battlefield of conflicting advice, flashy transformations, and marketing ploys disguised as “science.”

    And let’s be honest – extremes get attention. The bigger the claim, the more clicks it gets. The more shocking the before-and-after, the more it sells. And whether it’s good or bad attention, attention = money.

    But here’s what most people don’t realize: that health coach you follow? He might have every client on weight loss injections while he gets a monetary kickback (which, by the way, studies are now showing those injections can cause blindness. Yikes). That girl selling a booty-building program? She might have bought hers. That “natural” bodybuilder? Yeah, he’s using site injections to make his biceps pop. Not everyone, but MOST.

    And the worst part? They aren’t telling you the full story.

    People genuinely want to do the right thing when it comes to their health, but the waters are murky. With so many influencers, brands, and programs focused solely on selling you something—anything—they will do and say whatever it takes to get your money. Even if it means lying.

    The Manipulation Game: How Marketing Works Against You

    Companies are smart. They know how to connect with you – usually through a pain point. Want to lose weight? Gain muscle? Clear your skin? Sleep better? There’s a product for that! (And another product to fix the side effects of the first one.)

    Marketing isn’t just throwing out ads and hoping for the best. It’s calculated. It’s researched. It’s designed to make you feel like you NEED something, even when you don’t.

    A “Healthy” Product That’s Actually…Not

    Let’s talk about one of the biggest “health” scams in the game: granola bars.

    Sounds harmless, right? Healthy, crunchy, some fiber, a little nutty. You probably imagine Nicholas Cage in that scene where the wind is blowing in his face. Magical, yeah? Granola bars scream “I make good choices!”

    Except, sigh, most are just glorified candy bars with a sprinkle of oats to make you feel better about eating them. They’re loaded with sugar, processed oils, and preservatives – but they market themselves as “organic,” “gluten-free,” or “high protein” to make you think they’re healthy.

    It’s the same trick with “fat-free” products (hello, sugar overload) or “all-natural” labels (which legally means nothing).

    How to Tell What’s Real and What’s BS

    So, how do you separate the truth from the marketing? How do you know if someone is giving legit advice or just trying to sell you something?

    Here’s your discernment guide – aka how to sniff out the BS and make informed choices:

    1. Always Ask: Who Profits?

    Before you buy into any claim, ask yourself: ➡️ Who is making money from this? ➡️ What’s their motivation?

    Now, don’t get me wrong. There’s a difference between using herbs, vitamins, or supplements to support your health while making lifestyle changes versus someone popping into your inbox with the latest and greatest pill that requires zero effort on your part.

    If someone tells you, “You don’t have to change a thing! Just take this magic supplement, and all your problems will be solved!” 🚩 Red flag, brother. 🚩

    (And I say this with love because I was once in an MLM. I genuinely thought I was doing the right thing. I fell for the big promises—life-changing products, right? No. Just more expensive, a huge commitment, and honestly, predatory. They teach you to target people’s pain points on purpose. You truly believe that you are HELPING. In reality, it’s for a sell. And the wildest part? You can get the same stuff elsewhere for a fraction of the price, without paying a monthly fee just to stay “active.” Crazy. And that’s exactly why I see it so clearly now.)

    2. Look for the “Fine Print”

    If someone is promoting their “client transformations” or their own, seemingly always huge giant changes? Check for inconsistencies. Did they always look like that? Did they previously get surgery and now conveniently forget to mention it? Looking at you Miss Lipo while claiming it’s better gut health as you shill your gut-health program using your fake results and word salad as the bait.

    And here’s a new level of deception that most people aren’t even aware of: AI-generated transformation photos.

    Yep. Some coaches are literally posting fake “before-and-afters” of people who don’t even exist. AI can now generate ultra-realistic images, and if you don’t have an eye for it, you’d never know. But take a closer look at the hands, ears, or background. Weird distortions? Probably fake.

    We’ve officially hit a new level of insanity. That movie Idiocracy? We’re IN IT.

    How to Spot AI-Generated “Before & After” Images 

    With AI advancing so quickly, some fitness coaches are now posting completely fake “before-and-after” transformations. The people in the photos? They don’t even exist.

    How to spot an AI-generated fitness transformation:

    • Check for distortions – Look closely at hands, ears, and facial features. AI often struggles with symmetry and fine details.
    • Weird backgrounds – Warped door frames, uneven lighting, or backgrounds that don’t match between images are red flags.
    • Too perfect? – If the transformation looks flawless with no signs of natural skin changes (like stretch marks or gradual muscle growth), be suspicious.
    • Reverse image search – If something seems off, run the image through a reverse search to see if it appears elsewhere in an AI database.

    The takeaway? If it looks too good to be true, it probably is. Don’t fall for AI-generated “proof” of a program that promises overnight success. The least they could do is add a blemish or two on that perfect skin. 🙂

    3. Beware of Extreme Claims

    🚩 “Lose 30 lbs in 30 days!” 

    🚩 “This ONE trick burns fat overnight!” 

    🚩 “No diet, no exercise—just take this supplement!”

    No. Just no.

    It’s never just ONE thing. It’s a combination of good practices:

    ✔️ Eating real food 

    ✔️ Resting and managing stress 

    ✔️ Moving your body consistently 

    ✔️ Not relying on shortcuts that will wreck your health later

    This is why I have big issues with how conventional medicine often skips over lifestyle habits and jumps straight to handing out pills like candy, yet calls Functional health pseudoscience.. But that’s a conversation for another day.

    4. Do Your Own Research

    Not all studies are created equal. Many are funded by the very companies trying to sell you something.

    And I get it—research needs funding, much of this funding continues to get cut. So companies will fund studies on their own products. But here’s the catch: when the people paying for the research also benefit from the results, the data can be “adjusted” to highlight the positives and downplay the negatives.

    That’s not to say all company-funded research is fake, but always look at who is backing the study and whether independent research supports the same conclusions.

    5. Check the Ingredients (Not Just the Front Label)

    The front of a package is a marketing tool. The back should tell the truth… but even then, food companies have wiggle room.

    Legally, they can be up to 20% off when listing things like calories, carbs, and fats. So even if it says “zero sugar,” there might be just enough to keep it under the legal reporting threshold. Spray butter? Tictacs? Walden’s Farms Pancake Syrup? I’ve ruined a bodybuilding prep with these back in the day.

    And speaking of sugar, here are some of the worst ones to watch out for:

    ❌ High fructose corn syrup (one of the worst for metabolic health)

    ❌ Aspartame and sucralose (linked to gut issues and insulin response)

    ❌ Acesulfame K (often used in “diet” foods, but linked to potential cancer risks)

    ❌ Agave nectar (sold as “natural,” but it’s crazy high in fructose)

    Moral of the story? Read the full ingredient list, not just the front of the package.

    How Can You Actually Make Good Choices? (The Solution Part!)

    We’ve gone over much of the deception, scams, and the outright lies – but let’s talk about what you CAN do to make smart, healthy choices. Because the goal here isn’t just to avoid bad stuff, it’s to build a lifestyle that actually supports your health, fitness, and longevity in a way that’s realistic, sustainable, and works for YOU.

    1. Flip the Script: Instead of “What Should I Avoid?” Ask, “What’s the Best Choice?”

    It’s easy to get caught up and frustrated in the “don’t eat this, don’t take that” cycle, that can leave you feeling lost. Instead, focus on finding better alternatives rather than just eliminating things.

    Swap This for That:

    ❌ Granola bars → ✅ Homemade energy balls with nuts, seeds, and raw honey
    ❌ Sugary “protein” shakes → ✅ A clean protein source like grass-fed whey isolate, low-temp processed isolate, or plant-based protein
    ❌ Fat-free, sugar-free snacks (usually loaded with artificial junk) → ✅ Whole foods with real, healthy fats like avocados, nuts, and full-fat greek yogurt (if you need an extra protein boost, add in a scoop of protein to mix in)
    ❌ Highly processed frozen meals → ✅ Batch-cooked, homemade meals with simple ingredients
    ❌ Sugary cereals labeled “high fiber” → ✅ Overnight oats or eggs with veggies

    General rule: If it has a mile-long ingredient list with things you can’t pronounce, it’s probably not your best choice.

    2. Read Labels (The Right Way)

    We’ve already talked about how food labels can be misleading (since companies can be up to 20% off on their calorie and macronutrient listings – yep, twenty percent).

    That means if something says it has 200 calories, it could really be anywhere from 160 to 240 calories, possibly more. Not to mention, food companies can legally round down to zero if an ingredient is present in small enough amounts, meaning “zero sugar” doesn’t always mean zero. That spray butter I mentioned? Threw it across the room into the garbage.

    What to Look For on Labels:

    ✅ Whole, real ingredients (If you don’t recognize an ingredient, your body probably won’t either. Added vitamins and minerals often appear under long, scientific names like pyridoxine hydrochloride for vitamin B6 or cyanocobalamin for vitamin B12, so don’t confuse them with artificial additives.)
    ✅ Minimal added sugars (avoid hidden ones like dextrose, maltose, fructose, agave syrup, and cane juice)
    ✅ Healthy fats (olive oil, avocado oil, coconut oil, ghee—but NOT hydrogenated or refined oils like soybean oil, canola oil, vegetable oil, sunflower oil, safflower oil, or palm oil, which are often highly processed and inflammatory).
    ✅ A short ingredient list (5-10 simple, whole-food ingredients is a good target)

    Pro Tip: The first few ingredients make up most of the product. If sugar or processed oils are at the top, put it back.

    3. Focus on Real Food First

    Supplements and products can support your health, but they shouldn’t replace real food. If your diet is based on shakes, bars, and pills, something’s off.

    Build Your Plate with This Formula:

    🍗 Protein: Grass-fed beef, wild-caught fish, free-range poultry, eggs, tofu, lentils
    🥦 Veggies: Leafy greens, cruciferous veggies, colorful peppers, zucchini, mushrooms
    🥑 Healthy Fats: Avocados, nuts, seeds, olive oil, coconut oil, ghee
    🍠 Smart Carbs: Sweet potatoes, quinoa, legumes, wild rice, oats
    🫐 Real Snacks: Berries, homemade trail mix, nut butter, high-quality dark chocolate

    4. Train Your Eye for BS Marketing

    Once you know what to look for, you start spotting scams from a mile away. Here’s a quick checklist to help you dodge the nonsense:

    🚩 Buzzwords that don’t mean much (like “superfood,” “immune-boosting,” or “natural”)
    🚩 Exaggerated claims (“Melt fat overnight!” “Gain 20 lbs of muscle FAST!”)
    🚩 Overuse of celebrity endorsements (If they need a famous face to sell it, it’s probably not that great. ESPECIALLY if a Kardashian is in the mix. Yikes.)
    🚩 Overcomplicated products (Good health isn’t found in a mystery shake with 50 ingredients.)

    5. Balance Over Perfection

    Here’s the deal: you don’t have to be perfect. Health isn’t about restriction, obsession, or chasing some “ideal” body, it’s about finding a way of eating and living that makes you feel good, strong, and energized.

    Some days you’ll eat clean. Some days you’ll have pizza. Both are okay. The key is what you do most of the time.

    If you’re focusing on:
    ✔️ Whole, nutrient-dense foods
    ✔️ Moving your body regularly
    ✔️ Managing stress and sleeping well
    ✔️ Minimizing processed junk without obsessing

    Then you’re already miles ahead of the people chasing the next fad diet.

    You Deserve the Truth

    At the end of the day, your health is YOURS to protect. The fitness and nutrition world is filled with smoke and mirrors, but when you start asking the right questions, you’ll see through the BS. Your health is not a product to be sold. It’s something you build with real food, real habits, and real effort.

    Next time someone tries to convince you that you need their life-changing supplement, their overnight success program, or some magic shortcut, pause and ask yourself:

    ❓ Is this actually beneficial? Or is it just clever marketing?
    ❓ Is this a quick fix or a real, sustainable change?
    ❓ Would this still work if I didn’t buy into it?

    At the end of the day, you are in control of your health. Stay sharp, make informed choices, and don’t let the marketing machine trick you into thinking you need them more than you need real, simple, time-tested habits.

    Stay smart. Stay discerning. And most importantly, take care of yourself—not just the version of you they want to sell to. You’ve got this.

    If you’re looking for real guidance, my coaching is all about helping you navigate nutrition, fitness, and wellness in a way that actually works for you.

    And if you’re in need of high-quality supplements, I’ve got two trusted sources I personally use and recommend:

    No gimmicks, no unnecessary upsells—just solid products I trust. If you’re interested in working with me, learning more, or simply need guidance, you can check out my website here: [Limitless Health & Performance].

    As always, thank you for spending some time with me today. Take care!

    Britt Larson

    @coachmusclenugget @limitlesshealthandperformance

    www.limitlessphysiques.com

    disclaimer

    This article is for informational purposes only and not a substitute for professional medical, nutritional, or fitness advice. Always consult a qualified professional before making health-related decisions.

  • Creatine: Not Just for Gym Bros – Why You Should Be Taking It, Too!

    Creatine: Not Just for Gym Bros – Why You Should Be Taking It, Too!

    By Britt Larson, Functional Health, IFBB Pro. February 3, 2025

    More Than Just a Muscle Booster

    Creatine has been the King Dingaling of the supplement world for decades, EVERYONE ASKS ABOUT IT, and for good reason. It’s one of the most well-researched, safest, and most effective supplements for building muscle and boosting athletic performance. But here’s the thing – creatine isn’t just for bodybuilders.

    If you think creatine is only useful for those gym dudes screaming out, “LIGHT WEIGHT BABYYY!” while trying to deadlift, think again. Whether you train hard, hit the gym occasionally, or don’t exercise at all, creatine has some serious benefits for your brain, metabolism, and overall health. In fact, researchers are now looking at creatine for everything from cognitive function to aging, injury recovery, and even mental health.

    So, let’s break down what creatine actually does, who should take it, and why you might want to take more than you think.

    Why Creatine Is a Staple in the Bodybuilding World

    We’ll start with the obvious reasons why creatine is a non-negotiable for athletes and lifters:

    1. More Strength & Power
    • Creatine helps your body produce more adenosine triphosphate (ATP) -aka the energy currency of your muscles.
    • More ATP = more explosive power, better performance, and the ability to push out extra reps. Extra reps? More muscle. Love that for us.
    2. Faster Muscle Growth
    • Creatine increases cell volumization (muscle hydration), which enhances protein synthesis and muscle repair.
    • More water inside your muscles = fuller, thicker-looking muscles and better recovery between workouts.
    3. Reduced Fatigue & Faster Recovery
    • Studies show creatine reduces muscle damage and inflammation after intense training.
    • It also helps replenish muscle glycogen stores faster, which means better recovery and less soreness.

    But what if you don’t care about bro-ing out and lifting heavy? What if you just want better energy, a sharper brain, or a healthier body? That’s where creatine gets even more interesting, keep reading, we’re getting to more good stuff. 🙂

    The Unexpected Benefits of Creatine (Even If You Don’t Work Out)

    1. Brain Health & Cognitive Function

    Creatine isn’t just a muscle fuel – it’s a brain fuel!

    • Your brain uses a massive amount of ATP for memory, focus, and mental processing.
    • Research shows creatine improves cognitive function, especially in sleep-deprived people or those under stress.
    • There’s also evidence that creatine supplementation may reduce the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s.
    2. Mood & Mental Health
    • Some studies suggest creatine may help with depression by enhancing serotonin and dopamine function.
    • It’s also been shown to improve mental resilience and stress tolerance – useful for anyone dealing with burnout or chronic fatigue.
    3. Cellular Energy & Aging
    • As we age, ATP production declines, leading to fatigue, slower recovery, and muscle loss.
    • Creatine helps mitigate age-related muscle decline and keeps your body’s energy systems running smoothly.
    • Studies suggest it may even support mitochondrial function, which is key for longevity.
    4. Gut Health & Inflammation
    • Some new research suggests creatine may have anti-inflammatory effects in the gut.
    • It could help support immune function and reduce oxidative stress at the cellular level.
    5. Metabolism & Blood Sugar Control
    • Creatine may help improve glucose metabolism, making it a useful tool for people with insulin resistance or metabolic issues.
    • Some research suggests it enhances glycogen storage in muscles, helping regulate blood sugar levels.

    How Much Creatine Should You Take?

    The standard recommendation is 3-5g per day, which is enough to saturate muscles over a few weeks. However, there’s growing evidence that higher doses (15-20g daily) might provide even greater benefits, especially for brain health, faster muscle saturation, and anti-inflammatory effects.

    Higher-Dose Creatine (15-20g): Who Might Benefit?
    • Athletes who train intensely (to saturate muscles faster).
    • People with cognitive issues (brain fog, mood disorders, or neurodegenerative concerns).
    • Older adults (to combat muscle and cognitive decline).
    • Those recovering from injuries or dealing with chronic inflammation.
    • Those in heavy studies, needing a brain-boost.
    How to Implement Higher Dosing Safely:
    • Instead of taking 15-20g all at once (which might cause stomach issues), split it into 3-4 smaller doses throughout the day.
    • Example: 5g in the morning, 5g pre-workout, 5g post-workout, 5g before bed.
    • If you’re new to creatine, start with 10g/day for a week, then adjust based on tolerance.

    Types of Creatine: Which One Should You Take?

    Not all creatine is created equal, and supplement companies love marketing “fancier” versions that usually don’t offer anything special (and ESPECIALLY love to jack up prices for us ladies). BUT! Here’s the breakdown for creatine, specifically:

    1. Creatine Monohydrate (The Gold Standard)
    • The most studied, most effective, and cheapest form.
    • Micronized versions (Creapure®) mix better in water and reduce stomach discomfort.
    • This is the one you want.
    2. Creatine HCl (Hydrochloride)
    • Marketed as being more soluble in water, can be more pricey, and no major research shows it’s superior.
    • *Could be* useful if you have digestive issues with monohydrate.
    3. Buffered Creatine, Creatine Nitrate, Creatine Ethyl Ester
    • These are mostly marketing gimmicks – no proven advantage over monohydrate. Capitalism loves a flashy gimmick to rake in that dough!
    • They’re often more expensive with no additional benefits.

    Bottom line? Stick with Creatine Monohydrate unless you have specific digestive issues.

    Common Myths & Misconceptions

    ❌ “Creatine Causes Kidney Damage”
    • This myth won’t die. Studies on healthy individuals show zero negative effects on kidney function.
    • If you have pre-existing kidney disease, consult your doctor.
    ❌ “Creatine Makes You Bloated”
    • Creatine pulls water into your muscles, not under your skin, so it doesn’t cause puffiness or “water retention” the way some people fear.
    • If you experience bloating, it’s likely from taking too much at once – split your doses.
    ❌ “You Have to Load Creatine”
    • Loading (20g per day for a week) isn’t necessary unless you want to saturate muscle stores quickly.
    • If you prefer a slow approach, 3-5g per day will get you there in 3-4 weeks.

    So! Should You Take Creatine?

    Unless you have a medical reason not to, yes.

    • If you’re an athlete or bodybuilder, creatine is a no-brainer. And for you natty-for-life types – it’s also.. ding ding ding.. ALL NATURAL! 🙂
    • If you’re someone who wants better brain function, more energy, or improved longevity, it’s still one of the best supplements you can take.

    Want a high-quality, third-party-tested creatine? Check out my friends at Titan Nutrition, where they carry the Creatine that I use (and more!) at a 20% discount. —> Click HERE for CREATINE!

    (Discount should automatically apply, not a sponsored post but I do receive a small affiliate commission)

    Let me know—are you already taking creatine, or is this new info making you rethink it? Drop a comment, shoot me a DM on Instagram (@coachmusclenugget) if you have any questions!

    Interested in a customized plan for your goals? Reach out! I’d love to see what we can do for you. 🙂

    As always, thank you for spending your time with me – BE WELL!

    Britt Larson

    Limitlessphysiques.com

    Disclaimer: The information provided in this article is for educational purposes only and should not be considered medical advice. Consult with a qualified healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking other medications. Individual needs and responses to supplements can vary.

    Citations & References
    1. Creatine and Muscle Recovery
    2. Creatine and Cognitive Function
      • McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). “Creatine supplementation and cognitive performance in elderly individuals.” Neuropsychology, Development, and Cognition, 14(5), 517–528.
      • Link: https://www.nature.com/articles/s41598-024-54249-9
    3. Creatine and Mood/Mental Health
      • Roitman, S., Green, T., Osher, Y., Karni, N., & Joseph, A. (2007). “Creatine monohydrate supplementation and major depressive disorder: A double-blind, placebo-controlled trial.” Journal of Affective Disorders, 101(1-3), 231–235.
      • Link: https://www.gq.com/story/creatine-energy-endurance-recovery
    4. Creatine and Aging/Cellular Health
      • Gualano, B., Roschel, H., Lancha, A. H., Brightbill, C. E., & Rawson, E. S. (2012). “Creatine supplementation in aging and disease: Practical considerations and future research directions.” Journal of the International Society of Sports Nutrition, 9, 33.
      • Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
    5. Creatine and Gut Health/Inflammation
    6. Creatine and Blood Sugar Control
      • Gualano, B., de Salles Painelli, V., Roschel, H., Lugaresi, R., Dorea, E., Artioli, G. G., Otaduy, M. C. G., & Lancha, A. H. (2010). “Creatine in type 2 diabetes: A randomized, double-blind, placebo-controlled trial.” Medicine & Science in Sports & Exercise, 42(7), 1391–1400.
      • Link: https://www.gq.com/story/creatine-energy-endurance-recovery
    7. Creatine Dosing and Effectiveness
      • Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). “International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition, 14, 18.
      • Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
    8. Creatine and Kidney Function
  • Feeling Tired? Let’s Talk Ginseng – Your New Energy BFF <3

    Feeling Tired? Let’s Talk Ginseng – Your New Energy BFF <3

    By Britt Larson, IFBB Pro & Functional Health Practitioner. January 27, 2025.

    Ever feel like life is running you over, and you’re barely keeping up? Maybe you’re trying to survive on coffee fumes, your to-do list is multiplying, or your energy hits rock bottom halfway through the day.

    I think most of us can relate to these feelings – ENTER GINSENG.

    What is it? Ginseng is the ancient herb that’s like the MVP of the plant world. Ginseng is an absolute HERO. It’s been used for centuries to help people feel sharper, stronger, and just plain better. But not all ginsengs are created equal, and if you’ve ever been lost in the supplement aisle, staring at labels like “Panax this” and “Elu.. Eleeu? Elooo? Eleuthero that,” you’re not alone.

    This guide is here to break it all down – what each type of ginseng does, who it’s great for, and how to use it without overdoing it. Let’s keep it simple, helpful, and, because I’m crazy about plants AND ginseng.. dare I say, fun. 🙂

    Panax Ginseng (Asian or Korean Ginseng): The Energy Booster

    You’ve got a big presentation, but your brain feels like oatmeal. Taking Panax ginseng for a few weeks can help you walk into that room sharp and ready to crush it.

    What It Is:
    Panax ginseng is the OG of ginsengs. Known as the “true ginseng,” it’s been used for thousands of years in Traditional Chinese Medicine as a go-to for energy, focus, and overall vitality.

    The benefits:
    • Boosts energy without the caffeine crash.
    • Enhances mental clarity and focus.
    • Supports immune function and stress resilience.
    • May improve circulation and libido.

    Who It’s For:
    If you’re someone who wants sharper focus, more energy for your day, or an immune system that laughs at cold season, Panax ginseng might be your new BFF.

    Who It’s Not For:
    Those with high blood pressure, anxiety issues, or who are already overstimulated should proceed with caution.

    What You’ll Feel:
    Expect an uplift in energy and focus within a couple of weeks. It’s not a jittery buzz – more like a steady, “I’ve got this” vibe.

    how to use it:
    • Best taken daily for 6-8 weeks, followed by a 1-2 week break (cycle basis).
    • Take in the morning or early afternoon to avoid messing with your sleep.
    dosage:
    • General use: 200-400 mg daily of a standardized extract (5-7% ginsenosides).
    • Energy and focus: 400 mg/day, split into two doses (morning and early afternoon).

    Reputable Brands:

    1. Nature’s Way Korean Ginseng – Standardized to 7% ginsenosides, affordable, and widely available.
    2. NOW Foods Panax Ginseng – Consistent potency, GMP-certified, and budget-friendly.
    3. Solgar Korean Ginseng Root Extract – High-quality extract, non-GMO, and vegan-friendly.

    Why These Brands?
    These brands prioritize quality control, are third-party tested for purity, and provide clear standardization of ginsenosides.

    American Ginseng: The Chill Pill in Herb Form

    After a week of juggling work deadlines and family chaos, you’re running on fumes. American ginseng helps you feel grounded and energized enough to tackle the week ahead.

    What It Is:
    American ginseng is the chill cousin of Panax. It’s native to North America and has a more calming, restorative energy.

    the benefits:
    • Helps with stress and nervous system overload.
    • Supports immune health and recovery.
    • Aids in regulating blood sugar levels.
    • Reduces inflammation.

    Who It’s For:
    People who want a gentle energy lift without feeling wired—perfect for stressed-out parents or professionals.

    Who It’s Not For:
    Avoid if you’re taking blood-thinning medication or have low blood sugar concerns.

    What You’ll Feel:
    Calm, balanced energy – like you’ve taken a deep breath and finally exhaled. It’s subtle but effective.

    how to use it:
    • Safe to take daily over longer periods (2-3 months) without cycling.
    • Take in the morning or midday.
    dosage:
    • General use: 200-600 mg daily of a standardized extract (5% ginsenosides).
    • Immune support: Up to 600 mg/day during stressful times.

    Reputable Brands:

    1. Herb Pharm American Ginseng – Liquid tincture form, great for quick absorption, organic, and sustainably harvested.
    2. Nature’s Answer American Ginseng – Standardized and alcohol-free, making it gentle on the stomach.
    3. Wisconsin Ginseng Co. – Trusted for high-quality cultivated American ginseng root.

    Why These Brands?
    Herb Pharm and Nature’s Answer are ideal for people who prefer liquid forms, while Wisconsin Ginseng Co. specializes in top-tier American-grown ginseng.

    Siberian Ginseng (Eleuthero): The Endurance Expert

    You’re training for a marathon – or maybe just trying to survive your new workout routine. Siberian ginseng can help you power through those long runs or tough gym days without feeling like you’ve been hit by a truck afterward. It’s basically your bro spotter for life.

    Pro Tip: Perfect for athletes or busy professionals, but if you’re someone with an autoimmune condition, check with your doc first.

    What It Is:
    Technically not a “true” ginseng, but it’s an adaptogen that does a lot of the heavy lifting. Siberian ginseng is all about endurance and stamina.

    the benefits:
    • Improves physical performance and recovery.
    • Reduces fatigue and boosts endurance.
    • Enhances mental clarity during stress.
    • Supports the immune system.

    Who It’s For:
    Athletes, fitness enthusiasts, or anyone needing a boost to keep up with a demanding schedule.

    Who It’s Not For:
    Avoid if you have an autoimmune condition or trouble sleeping, as it might be too stimulating.

    What You’ll Feel:
    You’ll notice more stamina and less drag during your workouts or busy days. It’s the herb equivalent of a power nap.

    hoW to use it:
    • Take daily for 6-8 weeks, then take a 1-2 week break (cycle basis).
    • Best taken in the morning or before physical activity.
    dosage:
    • General use: 300-800 mg daily of standardized extract (0.8% eleutherosides).
    • Endurance and recovery: Up to 1200 mg/day, divided into two doses.

    Reputable Brands:

    1. Gaia Herbs Eleuthero Root – Organic and sustainably sourced, liquid extract for quick absorption.
    2. Solaray Eleuthero Root – Capsules, consistent potency, and non-GMO.
    3. Pure Encapsulations Eleuthero – High-quality, hypoallergenic, and trusted by professionals.

    Why These Brands?
    Gaia Herbs is great for those preferring liquid tinctures, while Solaray and Pure Encapsulations cater to capsule users seeking consistent, high-quality options.

    Indian Ginseng (Ashwagandha): The Impostor Adaptogen

    Okay, Ashwagandha isn’t a “ginseng” at all, but it’s earned its spot on the list because of its adaptogenic superstar status. You’re lying awake at night, your brain racing with every little thing you forgot to do today. Ashwagandha steps in like that calm friend who reminds you to chill. It won’t knock you out, but it’ll help you wind down and wake up feeling refreshed.

    Pro Tip: Technically not a true ginseng, but it’s a fan favorite in the adaptogen world.

    the benefits:
    • Lowers cortisol levels to reduce stress.
    • Improves sleep quality and supports relaxation.
    • Enhances muscle recovery and strength.
    • Balances hormones and supports thyroid function.

    Who It’s For:
    If you’re stressed out, struggling to sleep, or feel like your hormones are out of whack, Ashwagandha is your herb.

    Who It’s Not For:
    Avoid if you’re pregnant, breastfeeding, or on thyroid medications without consulting a doctor.

    What You’ll Feel:
    A noticeable reduction in stress and better sleep quality after a few weeks. It’s like a warm hug for your nervous system.

    how to use it:
    • Safe for long-term daily use (no cycling required).
    • Take in the evening for sleep or morning for stress management.
    dosage:
    • General use: 300-600 mg daily of a standardized extract (5% withanolides).
    • Stress reduction: 600 mg/day (split into two doses).
    • Sleep improvement: 300 mg before bed.

    Reputable Brands:

    1. KSM-66 by Sensoril Ashwagandha – Gold-standard extracts, clinically studied, and highly bioavailable.
    2. Thorne Ashwagandha – Known for its purity, third-party testing, and professional-grade supplements.
    3. Organic India Ashwagandha – USDA organic and ethically sourced.

    Why These Brands?
    KSM-66 and Sensoril extracts are clinically studied, making them highly reliable, while Thorne and Organic India focus on sourcing purity and bioavailability.

    *Special note for those with adrenal insufficiency:

    Taking ashwagandha can be beneficial for individuals with adrenal insufficiency, but with caution and proper monitoring.

    Why Ashwagandha Might Help
    • Adaptogenic Properties: Ashwagandha helps the body adapt to stress by modulating cortisol levels. For people with adrenal insufficiency, it may help balance low cortisol during stress by supporting the hypothalamic-pituitary-adrenal (HPA) axis.
    • Energy Support: It’s known to improve energy levels, reduce fatigue, and enhance resilience, which can be helpful in managing the fatigue that comes with adrenal insufficiency.
    • Stress Reduction: Ashwagandha can lower overall stress, reducing the load on the adrenal glands.
    Potential Concerns
    • Cortisol Modulation: Since adrenal insufficiency already involves low cortisol production, ashwagandha’s ability to lower cortisol levels may not always be appropriate for everyone in this category. It depends on the individual’s baseline cortisol levels and how their body responds.
    • Autoimmune Conditions: If adrenal insufficiency is secondary to an autoimmune condition like Addison’s disease, there is some caution with adaptogens that modulate the immune system, as they may interact with the immune response.
    Recommendations (not a doctor, not your doctor, so double check with your practitioner for your particular case)
    1. Start Low and Go Slow: If ashwagandha is considered, begin with a lower dose (150-300 mg/day) to monitor tolerance.
    2. Work with a Practitioner: It’s critical to have a healthcare provider involved, as adrenal insufficiency often requires precise monitoring of hormone levels and symptoms.
    3. Timing Matters: For adrenal insufficiency, taking ashwagandha in the evening may help support relaxation and recovery without risking overstimulation.
    4. Check Compatibility with Medications: Ashwagandha may interact with corticosteroid replacement therapies, so check with your doctor or pharmacist.
    Alternatives to Consider

    If ashwagandha feels risky or inappropriate, other adaptogens or nutrients may better support adrenal insufficiency, including:

    • Rhodiola Rosea: Gentle adaptogen for energy and stress resilience without suppressing cortisol further.
    • Vitamin C & B5: Both are essential for adrenal function. It’s basically gas for your adrenals.
    • Licorice Root: Supports cortisol levels by slowing its breakdown, but only use with guidance to avoid issues like high blood pressure.

    Conclusion: Ginseng – Your Natural Ally for Energy and Balance

    Whether you’re looking to boost your energy, calm your mind, or support your overall wellness, there’s a type of ginseng that can help you on your journey. From the invigorating effects of Panax ginseng to the calming properties of American ginseng, these incredible herbs have something for everyone.

    Remember, quality matters when it comes to supplements. I’ve made it easy for you to find trusted, high-quality ginseng products by curating my favorites in my Fullscript dispensary—all with a 10% discount to make your wellness journey a little easier. Click here to explore the collection!

    Until next time, friends. Stay happy, stay healthy, and thank you for spending time with me today! 🙂

    Britt Larson

    IFBB Pro, Functional Health & Competitive Coaching

    www.limitlessphysiques.com

    Stay Connected with Me
    Disclaimer

    This blog is for informational purposes only and is not intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking medications.

  • You Have a Liver, But What If Your Genes Disagree? Understanding Detoxification SNPs

    You Have a Liver, But What If Your Genes Disagree? Understanding Detoxification SNPs

    By Britt Larson, Functional Practitioner, January 13, 2025

    A Possible Wrench Thrown Into The Mix

    Have you ever heard someone dismiss the idea of supporting your body’s detoxification by saying, “You already have a liver that detoxes for you”? While it’s true that our bodies are equipped with detoxification systems, what happens if your genetics throw a wrench in the works? Enter detoxification SNPs (single nucleotide polymorphisms) — genetic variations that can impact how effectively your body processes toxins.

    Our bodies evolved in environments vastly different from the one we live in today. Modern life brings increasing pollution, pesticides in our food, endocrine disruptors in skincare products and plastic bottles, and countless other challenges. These environmental factors can overwhelm even the most efficient detoxification systems, especially if genetic SNPs already compromise them.

    Let’s break down what detoxification SNPs are, the symptoms you might experience if these processes aren’t functioning optimally, and actionable solutions to support your body.

    What Are Detoxification SNPs?

    Detoxification SNPs are genetic variants that affect how your body metabolizes and eliminates toxins, including environmental chemicals, medications, and even byproducts of normal metabolism. These SNPs often involve key enzymes in detoxification pathways. Some of the most commonly discussed detoxification SNPs include:

    1. GSTM1 and GSTT1: Involved in phase II detoxification (glutathione conjugation). Missing or reduced function can lead to difficulty clearing toxins and increased oxidative stress.
    2. CYP1A1 and CYP1B1: Part of phase I detoxification (activating toxins for elimination). Variants can result in increased activation of toxins without efficient clearance.
    3. COMT: Breaks down catecholamines (stress hormones) and certain estrogens. Variants can lead to estrogen dominance and mood instability.
    4. SOD2: Produces superoxide dismutase, an enzyme that combats oxidative stress. SNPs may increase free radical damage.
    5. NQO1: Important for detoxifying quinones and preventing oxidative damage. Variants can increase cancer risk.
    6. MTHFR: While primarily known for methylation, it also plays a role in detoxification by supporting glutathione production.

    Symptoms That Could Indicate Detoxification Issues

    If your detoxification pathways are compromised, you might experience symptoms such as:

    • Fatigue or low energy
    • Frequent headaches
    • Hormonal imbalances (e.g., PMS, estrogen dominance)
    • Sensitivity to chemicals, fragrances, or alcohol
    • Digestive issues like bloating or constipation
    • Skin problems such as acne or rashes
    • Brain fog, mood swings, or anxiety
    • Persistent inflammation or joint pain

    Without proper detoxification, your body may struggle to eliminate toxins effectively, leading to accumulation and systemic effects. Over time, this can increase the risk of chronic illnesses, including hormonal imbalances, neurological conditions, and autoimmune disorders. Optimizing your detoxification pathways is crucial for maintaining overall health and resilience.

    What Can You Do?

    1. Listen to Your Body

    First and foremost, trust your instincts. If you feel “off,” don’t let anyone dismiss your concerns. Advocate for yourself and seek more information, whether through testing, working with a functional health practitioner, or exploring lifestyle adjustments.

    2. Get Tested

    Genetic testing can identify SNPs that may impact detoxification. Instead of using platforms like 23andMe or AncestryDNA, which may pose privacy concerns, consider alternatives such as:

    • Functional Health Labs: Seek out professional-grade testing through a functional medicine practitioner.
    • Specific Detoxification Testing: Includes urine organic acids, liver function tests, and markers of oxidative stress.

    3. Lifestyle Modifications

    Support your detoxification pathways by optimizing your environment and daily habits:

    • Reduce toxin exposure: Choose organic foods (check the Dirty Dozen and Clean Fifteen!), use natural cleaning products, and filter your water and air.
    • Sweat regularly: Exercise and sauna therapy can help eliminate toxins through your skin.
    • Prioritize sleep: Detoxification ramps up during sleep, especially in the liver and brain.
    • Stay hydrated: Proper hydration supports kidney function and toxin elimination.

    4. Food Recommendations

    Nutrient-dense foods can provide the building blocks for detoxification. Here are some to include and why:

    • Cruciferous vegetables (broccoli, Brussels sprouts, kale): Contain sulforaphane, which supports phase II detoxification.
    • Citrus fruits: Rich in vitamin C, an antioxidant that helps neutralize free radicals.
    • Beets: High in betaine, which supports methylation and liver function.
    • Garlic and onions: Contain sulfur compounds that aid glutathione production.
    • Berries: Packed with antioxidants to reduce oxidative stress.
    • Herbs and spices (turmeric, cilantro, parsley): Support liver health and metal detoxification.
    Healthy lifestyle concept. Eat fruits and vegetables and workout

    5. Supplement Recommendations

    Supplements can fill gaps and support compromised detoxification pathways. Always consult a professional before starting new supplements. Here are some recommendations:

    • Glutathione (Setria or liposomal form): 500-1,000 mg daily.
    • NAC (N-acetylcysteine): Precursor to glutathione; 600-1,200 mg daily.
    • Milk thistle: Supports liver regeneration; 150-300 mg daily.
    • Activated B vitamins (including methylfolate and methylcobalamin): Dosages depend on SNPs.
    • Magnesium glycinate or citrate (heads up: citrate helps with motility!): Supports over 300 enzymatic reactions; 300-400 mg daily.
    • DIM (diindolylmethane): Helps metabolize estrogen; 100-200 mg daily.
    • Omega-3 fatty acids: Reduce inflammation; 1,000-2,000 mg EPA/DHA daily.

    6. Mindset Matters

    Take an empowered approach to your health. You’re not “broken” because of your genes. Lifestyle changes and targeted support can significantly improve how your body functions, even with detoxification SNPs.

    Check List

    If you suspect detoxification issues, here’s a quick checklist:

    1. Test for genetic SNPs and functional markers related to detoxification.
    2. Clean up your environment to reduce toxin exposure.
    3. Focus on detox-friendly foods like cruciferous vegetables, citrus, and garlic.
    4. Incorporate supplements such as glutathione, NAC, and milk thistle as needed.
    5. Adopt lifestyle habits like sweating, sleeping well, and staying hydrated.
    6. Seek professional guidance to create a tailored plan.

    Final Thoughts

    Your body is equipped with powerful detoxification tools, but genetic SNPs can sometimes create roadblocks. By understanding your unique needs and making targeted changes, you can optimize your detox pathways and feel your best. Never let anyone gaslight you into ignoring your health concerns. You deserve to feel great, and solutions are within reach.

    Your Personalized Detox Journey Starts Here

    If this resonates with you and you suspect detoxification SNPs may be impacting your health, take the first step toward optimizing your well-being. Work with a functional health practitioner who understands the nuances of genetics and detoxification, and start making small, consistent changes to support your body. Share this article with someone who might benefit from it, and let’s spread the knowledge together!

    Yours in Health,

    Britt Larson, Functional Nutritional & Medicinal Practitioner

    @coachmusclenugget @limitlesshealthandperformance

    www.limitlessphysiques.com

    Disclaimer

    This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your health routine or starting new supplements.

    Citations:

    1. Linhart, H. G., et al. “Detoxification enzymes and oxidative stress in human health and disease.” Toxicology and Applied Pharmacology, 2014.
    2. Pall, M. L. “Elevated, sustained peroxynitrite levels as the cause of chronic fatigue syndrome.” Medical Hypotheses, 2000.
    3. Butterfield, D. A., et al. “Redox proteomics identification of oxidatively modified brain proteins in mild cognitive impairment.” Antioxidants & Redox Signaling, 2006.
    4. Clinical studies on NAC and glutathione supplementation from PubMed Central.
    5. Functional detoxification testing protocols from The Institute for Functional Medicine.