A 2025 randomized, double-blind crossover study published in Nutrients investigated whether Rhodiola rosea (RR) could improve elite performance in just seven days. Testing 27 resistance-trained adults, researchers compared a low dose (200 mg/day) and a high dose (1500 mg/day) against a placebo.
The results were dose-specific: the low dose significantly increased Bench Press 1RM by 5.59 kg and boosted muscular endurance in the third set by 39.6%. Conversely, the high dose was most effective for the lower body, increasing Leg Press 1RM by 47.7 kg. Beyond physical strength, Rhodiola acted as a powerful nootropic, improving executive function on the Stroop test by 13.4% (low dose) to 17.2% (high dose). Interestingly, RR did not improve single-bout explosive power on the Wingate test, suggesting its primary benefit lies in fatigue resistance during high-volume training. These performance gains occurred without any significant changes to heart rate or blood pressure, supporting its high safety profile for athletes.
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3. Disclaimers
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was conducted on a specific population of healthy, resistance-trained adults (ages 18–40). Further research may be needed to confirm these findings in other populations.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
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Koozehchian MS, Newton AT, Mabrey G, Bonness FM, Rafajlovska R, Naderi A. Dose–Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study. Nutrients. 2025; 17(23):3736. https://doi.org/10.3390/nu17233736
#RhodiolaRosea #SportsNutrition #StrengthTraining #Adaptogens #MuscleEndurance #Nootropics #ExerciseScience #FitnessResearch #BenchPress #LegDay #NaturalPerformance #Biohacking #SupplementScience #PreWorkout #Focus #AthleticPerformance #GoldenRoot #FitnessDiscovery #ScienceBasedFitness #GymLife #Hypertrophy #BodybuildingSupplements #WorkoutTips #Neuroscience #StrengthandConditioning
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Alchepharma,Ralph Turchiano,citation,research,study,Rhodiola rosea benefits for athletes,2025 Rhodiola rosea study,best Rhodiola rosea dosage for strength,salidroside vs rosavin for exercise,natural pre-workout for focus,how to increase bench press strength,supplements for muscular endurance,Golden Root extract for lifters,Rhodiola rosea 200mg vs 1500mg,adaptogens for resistance training,nootropics for workout focus,Rhodiola rosea side effects
A massive analysis of 20,186 Billboard Hot 100 song lyrics from 1973 to 2023 provides quantifiable proof that our music is becoming a mirror for our rising collective stress. Over five decades, researchers documented a significant increase in stress-related language and a linear decline in positive sentiment. Songs have also become steadily simpler and more repetitive, mirroring broader cultural shifts in attention and complexity.
However, the study reveals a critical health insight: during major societal shocks like the COVID-19 pandemic, listeners actually gravitated away from negative lyrics. This trend indicates a collective move toward Mood Management, where we use "emotion-incongruent" music—happy, calm, or uplifting tracks—as a form of escapism to regulate our emotional states during high-stress periods. Interestingly, while pop generally grew simpler, periods of intense stress corresponded with a preference for more complex lyrics, suggesting that we look for more cognitively demanding art when we are under internal pressure.
Disclaimers
• This information is for educational purposes only and should not be interpreted as medical or mental health advice.
• The study discussed analyzed mainstream music consumption patterns; individual responses to music vary significantly.
• Always consult with a qualified healthcare professional or mental health expert before making changes to your wellness routine or if you are experiencing chronic stress.
• All research findings presented are observational and represent temporal associations, not definitive causal effects.
#MusicPsychology #MentalHealthMatters #StressManagement #BillboardTrends #EmotionalRegulation
Foramitti M, Nater UM, Lamm C, Martins M. Societal crises disrupt long-term increases in stress, negativity, and simplicity in US Billboard song lyrics from 1973 to 2023. Sci Rep. 2025;15:41733. doi:10.1038/s41598-025-28327-5
Alchepharma,Ralph Turchiano,citation,research,study,emotional regulation through music,science of mood boosting songs,Billboard Hot 100 lyric analysis,stress-related language in music,why is music getting sadder,music as an emotion regulation machine,cortisol reduction music,dopamine release through music,mindful listening trends,deep focus music science,pop music evolution 1973-2023,complexity in popular music,psychological impact of lyrics,neurobiology of music
A randomized, double-blind, placebo-controlled crossover trial investigated the effect of a 7-day creatine monohydrate (CrM) loading phase (20 g/day) on physically active men. The study found that CrM improved subjective sleep quality (SSQ) compared to the placebo (PL). CrM was also associated with an earlier in-bed time. Additionally, after the loading phase, CrM enhanced cognitive performance on the Digit Cancellation Test (DCT) and reduced perceived muscle soreness. CrM also increased physical output during the 5 m shuttle run test (5mSRT), specifically boosting Total Distance (TD) and Best Distance (BD). However, CrM did not significantly affect objective sleep parameters (such as total sleep time, sleep efficiency, or sleep latency). CrM also did not significantly alter the fatigue index (FI) or rating of perceived exertion (RPE) during the exercise test. The researchers concluded that a short-term CrM loading protocol offers additional benefits beyond its traditional muscle-enhancing role
⚠️ Disclaimers (Source-Compliant)
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was a randomized, double-blind, placebo-controlled crossover trial conducted on a specific population (physically active men).
• Further research may be needed to confirm these findings in other populations.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
#CreatineMonohydrate #SleepQuality #CognitiveFunction #creatine #ErgogenicAids
Ben Maaoui K, Delleli S, Mahdi N, et al. Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2025;17(24):3831 . doi:10.3390/nu17243831
Alchepharma,Ralph Turchiano,citation,research,study,Creatine loading phase,creatine sleep metrics,creatine cognitive function,creatine physical performance,creatine recovery,creatine muscle soreness,digit cancellation test,subjective sleep quality,5m shuttle run test,repeated sprint ability,short-term creatine supplementation,creatine brain health,creatine in active men,actigraphy sleep,Hooper questionnaire,total distance 5mSRT,creatine for athletes
27% Less Cardiac Death: The Cocoa Extract Study Explained Ep. 1271 DEC 2025
A major randomized controlled trial, the COSMOS study, previously established a stunning statistic: older adults taking daily cocoa extract experienced a 27% reduction in cardiovascular disease death. However, the biological reason why remained unclear—until now. A new analysis published in Age and Ageing (Sept 2025) examined the bloodwork of 598 participants over two years. The researchers discovered that the cocoa extract (containing 500mg of flavanols) significantly reduced "inflammaging"—specifically lowering high-sensitivity C-reactive protein (hsCRP) by 8.4%. This reduction in chronic inflammation offers the "missing link" that explains the mechanism behind the massive 27% drop in cardiovascular mortality.
3. Citations & Resources
• Primary Study: Li, S., et al. "Effects of 2-year cocoa extract supplementation on inflammaging biomarkers in older US adults." Age and Ageing, 2025. Link to Article
• Press Release: Mass General Brigham. "Study finds cocoa extract supplement reduced key marker of inflammation and aging." EurekAlert! Link to Press Release
4. Disclaimers
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed was conducted on older adults (60+). Further research may be needed to confirm these findings in other populations."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
#CardiovascularHealth #CocoaExtract #27Percent #Inflammaging #LongevityResearch
Alchepharma,Ralph Turchiano,citation,research,study,Cocoa extract,cardiovascular mortality,COSMOS trial,heart disease death prevention,hsCRP,inflammation mechanism,reduced cardiovascular mortality,flavanol benefits,life extension study,cardiovascular health,randomized controlled trial,systemic inflammation,C-reactive protein,nutrition science,heart protection,vascular health,immune modulation,interferon-gamma,heart health,longevity science
Description: Can a natural herbal supplement actually improve game speed and recovery? A new 2025 study on professional basketball players suggests the answer might be yes.
In this video, we break down research published in the journal Nutrients that tested the effects of Rhodiola rosea on 48 professional male basketball players over a 28-day period. We analyze the data on simulated game performance, VO2max, and fatigue levels to see if this "golden root" is the real deal for athletes.
🔍 In This Video We Cover:
• The Protocol: How the researchers simulated a high-intensity basketball game to test endurance.
• The Speed Gains: Why the Rhodiola group finished their sprints and total game time significantly faster than the placebo group.
• The Engine Upgrade: How supplementation impacted VO2max and 5km run times.
• Recovery Data: The surprising effect on heart rate recovery 60 seconds after the final whistle.
📄 The Study: Wang, J.; Zhao, H.; et al. "The Effect of Short-Term Rhodiola rosea Supplementation on Simulated Game Time, Perceived Fatigue, and Performance in Basketball Players." Nutrients 2025, 17, 3694. DOI: https://doi.org/10.3390/nu17233694
⚠️ Disclaimers:
• Not Medical Advice: This video is for educational purposes only. Always consult with a qualified healthcare professional before starting any new supplement, diet, or training program.
• Study Specifics: The study discussed was conducted on professional male athletes. Results may vary for other populations.
• This channel does not provide medical advice.
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#RhodiolaRosea #BasketballScience #AthleteRecovery #VO2Max #SportsNutrition
Alchepharma,Ralph Turchiano,citation,research,study,Rhodiola rosea benefits,herbal supplements for athletes,increase VO2max naturally,sports science 2025,fatigue management in sports,Rhodiola vs placebo,Nutrients journal study,sprint speed improvement,athlete heart rate recovery,natural ergogenic aids,professional basketball training,aerobic capacity workout,reduce perceived exertion,adaptogens for sports,simulated game testing,anti-fatigue supplements
New Study: Vitamin D Reduces Recurrent Heart Attacks by 50%? Ep. 1269 NOV 2025
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Prevent Recurrent Heart Attacks, Targeted Vitamin D Dosing, Acute Coronary Syndrome Treatment, TARGET-D Trial Results 2025, Vitamin D Levels for Heart Health, Reducing MACE Risk, Intermountain Health Study.
In this episode, we dive into the groundbreaking TARGET-D trial (presented at AHA 2025) that shows how "treating to target"—adjusting Vitamin D dosage to reach specific blood levels—may significantly reduce the risk of recurrent heart attacks. While the overall cardiovascular risk (MACE) didn't change statistically in the broad group, the study found a significant reduction in repeat heart attacks (Myocardial Infarction) for those in the treatment group. Learn the difference between "Intention to Treat" and "Per Protocol" analysis and what this means for secondary heart prevention.
Source: May HT, Le VT, Anderson JL, et al. A Randomized Clinical Trial Evaluating Vitamin D Normalization on Major Adverse Cardiovascular-Related Events Among Acute Coronary Syndrome Patients: The TARGET-D Trial. Abstract presented at: American Heart Association Scientific Sessions 2025; November 9, 2025; New Orleans, LA.
Disclaimers:
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was conducted on Acute Coronary Syndrome patients (survivors of heart attack or unstable angina). These findings may not apply to the general healthy population.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan.
#VitaminD #HeartAttack #TARGETD #Cardiology #MedicalResearch
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citation,TARGET-D trial,Vitamin D3 supplementation,Acute Coronary Syndrome,myocardial infarction reduction,heart attack prevention,treat to target vitamin D,cardiovascular health,25-hydroxyvitamin D,randomized clinical trial 2025,MACE outcomes,vitamin D deficiency,heart failure hospitalization,recurrent heart attack,vitamin D dosing algorithm,nutrition and heart disease,secondary prevention cardiology,vitamin D levels 40 ng/mL
Alzheimer's disease (AD) is linked to aging and errors in how our genes are processed, a mechanism known as dysfunctional alternative RNA splicing (ASEs). The metabolite NAD+ is known to slow AD progression in preclinical studies.
This 2025 study in Science Advances provides a new mechanism . Researchers found that NAD+ augmentation corrects these harmful splicing errors. It appears to do this by regulating a key protein called EVA1C, which the study found is reduced in the hippocampus of human AD patients compared to cognitively normal ones.
Using mouse models with AD-like tau pathology , supplementing with NAD+ precursors (like NR or NMN) improved memory . Critically, when the researchers blocked the EVA1C protein (via adeno-associated virus-based knockdown) in the mice's hippocampus, the memory improvements from NAD+ were lost .
This suggests the NAD+-EVA1C splicing axis is a critical pathway for how NAD+ protects the brain, offering a potential new target for future AD therapies.
3. Disclaimers
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was conducted on human cells , C. elegans (worms) , and mouse models . Further research is needed to confirm these specific mechanisms in humans.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
Ai R, Mao L, Jin X, et al. NAD+ reverses Alzheimer's neurological deficits via regulating differential alternative RNA splicing of EVA1C. Sci Adv. 2025;11(eady9811).
#AlzheimersResearch #NAD #EVA1C #RNASplicing #Neuroscience
NAD+, Alzheimer's disease, EVA1C, alternative RNA splicing, ASEs, hTau.P301S, C. elegans, neuroprotection, neurological deficits, memory improvement, nicotinamide adenine dinucleotide, nicotinamide riboside, nicotinamide mononucleotide, tauopathy, hippocampus, spliceosome, neuronal resilience, transcriptomics, Science Advances, Ai et al 2025, HSP70, BAG1, gene regulation, NAD+-EVA1C splicing axis, neurodegeneration
Collectively, the results of this study position A. conyzoides as a promising, safe, and well-tolerated adjunct or alternative to current pharmacological approaches. Further investigations of longer duration and larger sample sizes, incorporating imaging measures, are warranted to confirm efficacy.
A plant commonly known as "billygoat weed" (Ageratum conyzoides) has a long tradition of use in ethnomedicine for a wide range of conditions, including rheumatism, inflammatory pain, fever, and headaches.
Building on this history, a recent 12-week, double-blind, randomized, placebo-controlled study investigated its effect on osteoarthritis (OA) symptoms in ageing adults. The study included 70 adults aged 45 and older with clinically diagnosed osteoarthritis. Participants were given either 250 mg of a special pyrrolizidine alkaloid-free A. conyzoides extract or a placebo to take daily for 12 weeks.
Researchers found that the group taking A. conyzoides had statistically significant reductions in their total WOMAC scores (a measure of pain, stiffness, and function) compared to the placebo group at both week 9 and week 12. Pain scores, measured by the Visual Analogue Scale (VAS), were also significantly lower for the supplement group at weeks 9 and 12.
Furthermore, the A. conyzoides group showed significant improvements in quality-of-life domains related to pain and role limitations due to physical health. The supplement also significantly reduced plasma levels of two inflammatory markers, IL-6 and IL-8, compared to placebo. The study concluded that A. conyzoides supplementation is a safe and effective option for reducing osteoarthritis symptoms.
3. Disclaimers
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was conducted on human adults aged 45 and older with clinically diagnosed mild-to-moderate osteoarthritis. The findings may not apply to individuals with severe OA or other conditions.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
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Rao A, Gorman A, Subah S, Muntha S, Bogoda N, Briskey D. Effect of Ageratum Conyzoides on Osteoarthritis in an Ageing Adult Population: A Double-Blind Randomized Placebo-Controlled Parallel Study. Nutraceuticals. 2025;5(4):35. doi:10.3390/nutraceuticals5040035
#AgeratumConyzoides #Osteoarthritis #JointPainRelief #ClinicalTrial #AntiInflammatory
Ageratum conyzoides, osteoarthritis, OA, joint pain, joint stiffness, joint function, WOMAC, Visual Analogue Scale, SF-36, quality of life, IL-6, IL-8, inflammatory markers, nutraceuticals, anti-inflammatory, analgesic, billygoat weed, randomized controlled trial, placebo-controlled study, ageing adult population, pyrrolizidine alkaloid-free, herbal medicine, alternative medicine, osteoarthritis treatment, Gencor Pacific Ltd
📰 Summary
A recent study published in Nutrients investigated the effects of dark chocolate (DC) on anaerobic sprint performance. The study involved twenty healthy participants who completed a randomized, single-blinded experiment.
Participants completed two trials: one after consuming DC milk and another after consuming an iso-caloric white chocolate (WC) milk, which served as a flavonoid-free control. In each trial, they performed a Running Anaerobic Sprint Test (RAST), which consisted of two sets of six 35-meter sprints.
The results showed that DC supplementation significantly improved performance in the second set of sprints:
• Faster Average Sprint Time: 6.43 s (DC) vs. 6.62 s (WC) (p=0.012).
• Faster Total Effort Time: 38.58 s (DC) vs. 39.72 s (WC) (p=0.012).
• Higher Mean Power: 354.09 W (DC) vs. 323.81 W (WC) (p=0.009).
Additionally, during the first set of sprints, participants had a significantly lower (better) fatigue index after consuming DC (30.71%) compared to WC (38.67%) (p=0.006).
⚠️ Disclaimers
• This information is for educational purposes only and should not be interpreted as medical or nutritional advice.
• The study discussed was conducted on a small sample of 20 healthy adults. These findings may not apply to everyone, nor do they reflect long-term effects.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplementation, or training regimen.
📜 Citation
Balasekaran, G.; Ng, Y.C.; Foong, S.; Ong, X.R.R.; Boey, P. Effects of Dark Chocolate on Physiological and Anaerobic Performance Among Healthy Female and Male Adults. Nutrients 2025, 17, 3317. https://doi.org/10.3390/nu17213317
#DarkChocolate #AnaerobicPerformance #SprintTest #ExerciseScience #SportsNutrition
Dark chocolate, anaerobic performance, RAST, running anaerobic sprint test, flavonoids, epicatechin, theobromine, cocoa, white chocolate control, exercise performance, sports nutrition, ergogenic aid, fatigue index, power output, heart rate, RPE, rate of perceived exertion, healthy adults, sprint timing, muscle fatigue, vasodilation, nitric oxide, athletic performance, supplementation, Nutrients journal
A 2025 systematic review published in the journal Nutrients analyzed the role of folate supplementation in managing peripheral neuropathy (PN). The review synthesized data from 12 studies, which included a total of 3015 patients. The findings demonstrated "promising symptomatic benefits". This included pain reductions reaching 3 points , symptom resolution rates as high as 87.5% , and improvements in Neuropathy Total Symptom Score (NTSS-6) scores ranging from 0.9 to 1.5 points.
Beyond symptoms, the review also highlighted objective structural improvements, such as increases in epidermal nerve fiber density (ENFD) that reached 97% in one case. Furthermore, folate supplementation was found to significantly decrease levels of homocysteine and high-sensitivity C-reactive protein (hs-CRP). The review concluded that folate has an "excellent safety profile," reporting only one adverse event among 1367 individuals.
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed is a systematic review, which synthesizes data from 12 other studies (including observational studies and randomized controlled trials). The included studies used various folate forms and dosages, often in combination with other B-vitamins."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
#Folate #PeripheralNeuropathy #DiabeticPeripheralNeuropathy #SystematicReview #Homocysteine
Alves Maues, A.C.; Moren Abat, M.G.; Benlloch, M.; Mariscal, G. Folate Supplementation for Peripheral Neuropathy: A Systematic Review. Nutrients 2025, 17, 3299. https://doi.org/10.3390/nu17203299
Folate, folic acid, peripheral neuropathy, diabetic peripheral neuropathy, systematic review, L-methylfolate, NTSS-6, epidermal nerve fiber density, ENFD, pain scores, homocysteine, hs-CRP, nerve regeneration, nerve health, Metanx, methylcobalamin, pyridoxal-5'-phosphate, PN, DPN, neuroprotection, vitamin B, myelin maintenance, symptom resolution, UMP, B12
A study in the journal Nutrients explored the effects of Lepidium meyenii Walpers (LMW), also known as Maca, on salivary gland damage caused by radiation in mice. Researchers found that mice treated with an LMW extract (LMWE) showed significant improvements compared to an untreated radiation-injury group. Specifically, LMWE treatment reduced the saliva secretion lag time from about 198 seconds in the injured group to as low as 159 seconds. Furthermore, the higher dose of LMWE increased salivary amylase activity by over 20% and helped restore the weight of the salivary glands. The study also identified two potentially new active compounds in Maca, DHPPD and E4Z-PD, which appeared to selectively promote the differentiation of specific types of salivary gland cells in a lab setting. These findings suggest that LMWE may help protect against and regenerate salivary gland dysfunction following radiation injury through its antioxidant and cell-differentiating properties.
This information is for educational purposes only and should not be interpreted as medical advice. The study discussed was conducted on animals and in vitro (lab) models. Further research is needed to confirm these findings in humans. Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
#LepidiumMeyenii #Xerostomia #SalivaryGland #RadiationInjury #MacaRoot
Tsai, Y.-T.; Lin, Y.-C.; Cheng, M.-J.; Shih, C.-M.; Tsai, C.-S.; Lai, Z.-H.; Wu, C.-Y.; Liu, C.-W.; Lin, F.-Y.; Lin, Y.-W. Lepidium meyenii Walpers Promotes the Regeneration of Salivary Gland and Prevents Xerostomia After Irradiation Injury. Nutrients 2025, 17, 3033. https://doi.org/10.3390/nu17193033
Lepidium meyenii Walpers, maca, Peruvian ginseng, xerostomia, dry mouth, radiation therapy side effects, head and neck cancer, salivary gland regeneration, acinar atrophy, TGF-β1 pathway, Par-C10 cells, salivary organoid, amifostine, pilocarpine, radioprotection, antioxidant, anti-fibrotic, macamides, macaenes, DHPPD, E4Z-PD, salivary amylase, AQP5, Mist1
A recent 8-week, randomized, double-blind, placebo-controlled pilot study explored the effects of the probiotic strain Weizmannia coagulans BC99 on symptoms of anxiety and depression. The trial involved 79 participants who received either 3 grams of the BC99 probiotic, containing 5 billion CFUs, or a placebo daily. While both groups saw improvements, the BC99 group experienced a greater reduction in depression and anxiety scores (HAMD and HAMA scales) compared to the placebo group, though this difference was not statistically significant.
More significantly, the study found that BC99 supplementation led to several key biological changes. It helped regulate inflammatory cytokines, notably increasing the anti-inflammatory IL-10. Participants taking BC99 also showed a significant increase in the calming neurotransmitter gamma-aminobutyric acid (-GABA). Furthermore, the probiotic altered the gut microbiome by increasing the abundance of beneficial bacteria like Faecalibactrium, Megamonas, Dialister, and Agathobacter, while also boosting the production of beneficial short-chain fatty acids (SCFAs) like propionic and isobutyric acid. These findings suggest BC99 may alleviate symptoms of anxiety and depression by positively influencing the gut-brain axis.
3. Disclaimers
• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was a clinical pilot study conducted on human adults. Further research may be needed to confirm these findings.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
• This channel does not provide medical advice.
#WeizmanniaCoagulans #Probiotics #GutBrainAxis #AnxietyResearch #BC99
Tie S, Pan Y, Pang C, Saman A, Dong Y, Fang S, Zhu J, Wu Y, Gu S. The Impact of Weizmannia coagulans BC99 on Anxiety and Depression: An 8-Week Clinical Pilot Study Through the Gut Microbiota–Brain Axis. Nutrients. 2025; 17(19):3087. https://doi.org/10.3390/nu17193087
Alchepharma,Ralph Turchiano,citation,research,study,Weizmannia coagulans BC99,probiotics for anxiety,probiotics for depression,gut microbiota-brain axis,psychobiotics,Hamilton Depression Rating Scale,short-chain fatty acids,gamma-aminobutyric acid,inflammatory cytokines,gut dysbiosis,mental health supplements,Faecalibactrium,neurotransmitter regulation,gut health,microbiome and mood,clinical nutrition,bacterial therapy
The present study demonstrates that green tea extract and ginger supplementation, individually and in combination, enhanced endurance performance, metabolic efficiency, and thermal perception in recreationally active males under normothermic and cold conditions. Green tea alone increased time to exhaustion and reduced respiratory exchange ratio in normothermic conditions, indicating improved fat oxidation and endurance capacity. In cold conditions, the combination of green tea and ginger enhanced time to exhaustion, lowered the respiratory exchange ratio, improved thermal sensation, and reduced muscle soreness. These effects are most pronounced in cold environments, where the combined supplementation mitigated the heightened physiological demands of cold exposure while amplifying metabolic benefits. To our knowledge, this is the first randomized, double-blind crossover trial to systematically evaluate the supportive combined effects of green tea and ginger across different environmental conditions.
A 2025 study in the journal Nutrients investigated the effects of green tea extract and ginger on endurance performance in different temperatures. In a randomized, double-blind crossover trial, sixteen recreationally active males were tested under eight different conditions. The conditions included taking a placebo, 500 mg of green tea extract, 1000 mg of ginger, or a combination of both, each in normal (normothermic) and cold environments (
). In normal temperatures, both green tea alone and the combined supplement significantly increased the time-to-exhaustion (endurance) and reduced the respiratory exchange ratio (RER), indicating greater fat oxidation, compared to the placebo. In cold conditions, the combination of green tea and ginger was most effective, significantly enhancing endurance, improving thermal sensation (feeling warmer), and reducing RER compared to both placebo and ginger alone. All active supplements (green tea, ginger, and combined) also significantly decreased muscle soreness 24 hours after exercise in the cold compared to the placebo.
Disclaimers:
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed was conducted on a small sample of 16 recreationally active males. The findings cannot be extrapolated to women, older adults, or competitive athletes, and further research is needed."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
• "This channel is not monetized and does not provide medical advice."
• (Reminder: Please include a verbal disclaimer in the video itself.)
#GreenTea #Ginger #EndurancePerformance #ColdEnvironment #FatOxidation
Demirli, A.; Ulupınar, S.; Terzi, M.; Özbay, S.; Özkara, A.B.; Gençoğlu, C.; Ouergui, L; Ardigò, L.P. Synergistic Effects of Green Tea Extract and Ginger Supplementation on Endurance Performance and Thermal Perception in Normothermic and Cold Environments: A Randomized, Placebo-Controlled, Double-Blind Crossover Trial. Nutrients 2025, 17, 2949. https://doi.org/10.3390/nu17182949.
Alchepharma,Ralph Turchiano,citation,research,study,green tea extract,ginger supplementation,endurance performance,cold environment,normothermic,thermal perception,fat oxidation,time to exhaustion,perceived exertion,muscle soreness,synergistic effects,catechins,epigallocatechin gallate,gingerols,ergogenic aids,thermogenesis,randomized controlled trial,crossover trial,exercise physiology,submaximal exercise,VO2 max,sports nutritionNarrator: Ralph Turchiano, AlchePharma CEO
A major scientific review looked at the best available evidence on apple cider vinegar (ACV) and its effects on body weight. Researchers combined the results from 9 different studies that included adults who were overweight, obese, or had type 2 diabetes.
Here’s what they found:
• Taking ACV daily was linked to a significant drop in body weight, BMI, and waist size.
• The authors calculated this could amount to an average weight loss of about 7.4 kg (over 16 pounds).
• The most effective approach seemed to be taking about two tablespoons (30 mL) per day for up to 12 weeks.
The main takeaway is that science suggests ACV may be a helpful tool for short-term weight management.
Disclaimers:
"This information is for educational purposes only and should not be interpreted as medical advice."
"The study discussed is a meta-analysis of randomized controlled trials conducted on adult humans who were overweight, obese, or had type 2 diabetes. The intervention periods in the included studies were relatively short, ranging from 4 to 12 weeks."
"Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
"This channel does not provide medical advice."
#AppleCiderVinegar #WeightLoss #BodyComposition #MetaAnalysis #ObesityResearch
Source Article Citation:
Castagna, A.; Ferro, Y.; Noto, F.R.; et al. Effect of Apple Cider Vinegar Intake on Body Composition in Humans with Type 2 Diabetes and/or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2025, 17, 3000. DOI: https://doi.org/10.3390/nu17183000
Apple cider vinegar, ACV, acetic acid, weight management, body composition, obesity, overweight, type 2 diabetes, meta-analysis, randomized controlled trial, RCT, body weight, BMI, body mass index, waist circumference, visceral adiposity, anthropometric measurements, weight loss, dietary supplement, short-term weight management, metabolic health, adiposity, nutritional intervention, systematic review, dose-response
A recent randomized, double-blind, placebo-controlled study published in the journal Nutrients investigated the effects of Cistanche deserticola (CD) supplementation on muscle strength and recovery. The eight-week trial involved 48 male participants, who were divided into resistance-trained and untrained groups. Participants in the intervention group received 5 g of CD extract twice daily, for a total of 10 g per day, while following a standardized resistance training program three times per week.
Among untrained individuals, the CD group showed significantly greater improvements in 1RM bench press, 1RM squat, maximal voluntary isometric contraction (MVIC), and repetitions to failure (RTF) compared to the placebo group. Furthermore, the CD group exhibited significantly improved recovery markers, including increased serum testosterone and decreased levels of cortisol, C-reactive protein (CRP), and creatine kinase (CK). In the trained group, CD supplementation led to significant increases in 1RM squat strength and MVIC. While upper body strength and endurance gains were not statistically different from the placebo group, the trained CD group still showed significantly better recovery markers, including improved testosterone and cortisol levels and marked reductions in CRP and CK. The authors concluded that eight weeks of CD supplementation effectively enhanced muscle strength and facilitated post-exercise recovery.
Disclaimers:
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed was conducted on healthy male participants (both resistance-trained and untrained). Further research may be needed to confirm these findings in other populations."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
• "This channel does not provide medical advice."
#CistancheDeserticola #MuscleStrength #ResistanceTraining #MuscleRecovery #SportsNutrition
Tao B, Lian W, Min R, Zhang X, Chen L, Hao S, Li Z, Ma C, Zhang H, Liu C. Effects of Cistanche deserticola Y.C. Ma Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial. Nutrients. 2025; 17(18):2965. https://doi.org/10.3390/nu17182965
Alchepharma,Ralph Turchiano,citation,research,study,Cistanche deserticola,Desert Ginseng,muscle strength,muscle recovery,resistance training,testosterone,cortisol,creatine kinase,C-reactive protein,randomized controlled trial,ergogenic aid,sports nutrition,phenylethanoid glycosides,echinacoside,acteoside,traditional Chinese medicine,strength gains,muscle endurance,post-exercise recovery,hormonal response,inflammation markers,1RM bench press,1RM squat
A new study in the journal Food Quality and Preference investigated if increasing the spiciness of a meal could influence eating behaviors and reduce how much food people consume. In a series of experiments, researchers had adults eat either a mild or a spicy version of beef chili or chicken tikka masala in a lab setting. The results were significant: when participants ate the spicy beef chili, they consumed 11% less food (about 46 grams) and ate 11% more slowly compared to when they ate the mild version. A similar outcome was observed with a reformulated chicken tikka masala, where the spicy version led to an 18% reduction in food intake (about 64 grams) and a 17% slower eating rate. Interestingly, this reduction in consumption was not because participants liked the spicy food less or drank more water. The findings suggest that the “oral burn” from capsaicin—the active component in chili peppers—directly leads to slower eating and bite rates, which in turn reduces overall food and energy intake.
Disclaimers
This information is for educational purposes only and should not be interpreted as medical advice.
The study discussed was conducted on adults in a controlled laboratory setting. These findings may not apply to different populations or real-world dining situations.
Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.
#Capsaicin #EatingRate #FoodIntake #Satiation #Paprika
Cunningham, P. M., Smith, I. M., & Hayes, J. E. (2025). Increasing the spiciness of a lunch meal influences oral processing behaviors and decreases food and energy intake. Food Quality and Preference, 131, 105566.
Capsaicin, paprika, oral burn, spice, chili pepper, eating rate, food intake, energy intake, oral processing, satiation, satiety, ad libitum intake, beef chili, chicken tikka masala, eating behavior, weight management, food formulation, paprika, non-textural manipulation, bite rate, meal duration, food pleasure, calorie reduction, appetite, human study, crossover design
A recent crossover randomized controlled trial published in the journal Nutrients investigated the effects of paprika xanthophylls (PX) on endurance and cognitive function in 21 healthy college students. Participants took a supplement containing 9 mg of PX daily for one month and were compared against a control condition (no intake). The study found significant improvements in physical endurance for the PX group, including higher exercise efficiency during both incremental (p=0.004) and constant load tests (p=0.030). Heart rate was also significantly lower during both the incremental test (p=0.032) and the constant load test (p=0.020). While there were no significant differences between the groups on cognitive tests, the PX group alone showed significant internal improvements in scores on the Trail Making Test Type B (p=0.034) and the Stroop test interference rate I (p=0.040). The authors speculate these benefits may be due to improved oxygen delivery efficiency.
Disclaimers:
"This information is for educational purposes only and should not be interpreted as medical advice."
"The study discussed was conducted on a small sample of healthy college students and was predominantly male (18 males, 3 females). The authors note the results should be interpreted with caution and may not be generalizable to other populations."
"This study did not use a placebo control group, which is a methodological limitation."
"Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
"This Channel does not provide medical advice."
#PaprikaXanthophyll #EndurancePerformance #CognitiveFunction #ExerciseEfficiency #OxygenDelivery
Kim D, Wadazumi T. Effects of Paprika Xanthophyll Intake on Endurance and Cognitive Function in College Students: A Crossover Randomized Controlled Trial. Nutrients. 2025; 17(17):2780. https://doi.org/10.3390/nu17172780
Alchepharma,Ralph Turchiano,citation,research,study,Paprika xanthophylls,capsanthin,capsorubin,endurance performance,cognitive function,exercise efficiency,oxygen delivery efficiency,DO2,red blood cell deformability,heart rate during exercise,college students,Stroop test,ventilatory threshold,antioxidant supplements,sports nutrition,ergogenic aids,brain oxygenation,executive function,neurocognitive function,microcirculation,athletic performance
A recent study in the journal GeroScience investigated how age-related declines in cellular energy, specifically the molecule Guanosine triphosphate (GTP), affect waste clearance in brain cells. Using hippocampal neurons from an Alzheimer's disease (AD) mouse model, researchers found a significant, age-dependent reduction in free GTP levels, which was accelerated in the AD model neurons. This energy deficit was shown to impair critical cellular processes like endocytosis and autophagy, leading to the accumulation of toxic amyloid-beta (Aß) aggregates and increased protein oxidation. Remarkably, the researchers then treated aged neurons for 24 hours with a combination of nicotinamide (a precursor to the energy-related molecule NAD+) and EGCG (a redox modulator found in green tea). This treatment was highly effective, restoring the depleted GTP levels in aged neurons all the way back to the normal, youthful levels seen in healthy, young neurons. This restoration of cellular energy enhanced the clearance of Aß aggregates and improved the viability of aged AD model neurons by 22%.
Disclaimers
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed was conducted in vitro on neurons isolated from mice. Further research is needed to confirm these findings in humans."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
• "This channel is not monetized and does not provide medical advice."
#GTP #Autophagy #AlzheimersResearch #Nicotinamide #EGCG
Source: Santana, R. A., McWhirt, J. M., & Brewer, G. J. (2025). Treatment of age-related decreases in GTP levels restores endocytosis and autophagy. GeroScience. https://doi.org/10.1007/s11357-025-01786-4
Guanosine triphosphate, GTP, Alzheimer's disease, neuronal aging, autophagy, endocytosis, bioenergetics, nicotinamide, EGCG, NAD+, Nrf2, 3xTg-AD mouse model, proteostasis, amyloid-beta clearance, Aß aggregates, mitochondrial dysfunction, cellular energy, redox state, Rab7, Arl8b, neuronal viability, protein oxidation, neurodegeneration, in vitro study, hippocampal neurons
A recent study in Advanced Healthcare Materials reports a novel method for regenerating tooth enamel using water-based films made from keratin, a protein abundant in sources like wool. Researchers found that these keratin films can self-assemble into organized scaffolds that guide the growth of aligned apatite nanocrystals, mimicking natural enamel formation. When applied to artificially created early enamel lesions (white spot lesions), the keratin-based system was able to repair the damage, restoring both the tooth's optical appearance and its mechanical properties. Notably, the mechanical recovery was significant; nanoindentation tests showed the elastic modulus of damaged enamel increased from ~5 GPa back to ~53 GPa, and hardness recovered from ~0.1 GPa to over 1.0 GPa after treatment. These findings present a promising, simple, and potentially low-cost strategy for the clinical treatment of early dental caries.
Disclaimers:
• This information is for educational purposes only and should not be interpreted as medical or dental advice.
• The study discussed was conducted in vitro (on extracted human teeth in a laboratory setting). Further research and human clinical trials are necessary to confirm these findings and evaluate safety and efficacy.
• Always consult with a qualified dental professional before making any changes to your oral healthcare routine or treatment plan.
• This channel does not provide medical advice.
#Keratin #EnamelRegeneration #Biomineralization #DentalResearch #RegenerativeDentistry
S. Gamea, E. Radvar, D. Athanasiadou, et al. “ Biomimetic Mineralization of Keratin Scaffolds for Enamel Regeneration.” Adv. Healthcare Mater. (2025): e02465. https://doi.org/10.1002/adhm.202502465
Alchepharma,Ralph Turchiano,citation,research,study,Keratin,enamel regeneration,biomimetic mineralization,apatite nanocrystals,hard tissue regeneration,dental caries,white spot lesion repair,protein scaffolds,self-assembly,spherulites,nanoindentation,Knoop microhardness,tooth decay treatment,regenerative dentistry,biomaterials,apatite nucleation,hierarchical structure,dental tissue engineering,keratin films,in vitro study,restorative dentistry,tooth repair
A study in the journal Nature has uncovered a significant link between the brain's natural lithium levels and Alzheimer's disease (AD). After analyzing 27 different metals in post-mortem human brain tissue, researchers found lithium was the only one significantly reduced in individuals with both mild cognitive impairment (MCI) and AD. The research also showed that amyloid-β plaques, a key marker of AD, trap lithium, which further lowers its availability for use by brain cells.
To confirm this link, scientists conducted experiments on mouse models. They found that reducing the brain's lithium levels by roughly 50% caused an acceleration of AD-like pathology, including increased amyloid-β and phospho-tau deposits, greater neuroinflammation, and a more rapid decline in cognitive function. These effects appear to be driven, at least in part, by the over-activity of a kinase known as GSK3β.
As a potential therapeutic strategy, the team tested a specific salt, lithium orotate (LiO), which is less likely to be sequestered by amyloid plaques. In AD mouse models, low-dose treatment with LiO successfully prevented memory loss and the accumulation of amyloid and tau pathology. The therapy was highly effective, reducing the Aβ plaque burden by about 70% in one model. Furthermore, LiO even reversed age-related memory decline in normal aging mice, pointing to a broader role for lithium in maintaining cognitive health. The findings suggest that a disruption of lithium balance may be a treatable early event in the development of Alzheimer's disease.
Disclaimers
"This information is for educational purposes only and should not be interpreted as medical advice."
"The study discussed was conducted on human post-mortem brain samples and mouse models. Further research may be needed to confirm these findings in human clinical trials."
"Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications. Lithium can be toxic at high doses and should only be used under medical supervision."
"This channel does not provide medical advice."
#Lithium #AlzheimersDisease #NeuroscienceResearch #CognitiveHealth #LithiumOrotate
Aron, L., Ngian, Z.K., Qiu, C., et al. "Lithium deficiency and the onset of Alzheimer's disease." Nature (2025).