There are many different aspects of metabolism, which is "the sum of all the chemical processes that occur in your body"(1) and "the internal process by which your body expends energy and burns calories."(2) Let's consider the resting rate of metabolism!
Resting metabolic rate means the rate that allows the mere functions that support life itself(1). Every nutrient taken from food, breath breathed, ounce of blood pumped, and cell grown or repaired means energy used in metabolism(2). Digesting and absorbing food (food's thermic effect) and activity are the other expenditures of metabolism. Those who lead sedentary lifestyles have resting metabolic rate account for about 70% of their total energy used in the day. Having more lean body mass (muscle and organs are included) is the biggest determinant of resting metabolism. NOTE: Physical activity is the greatest overall variable in metabolism, taking up anywhere from 15-50% of total metabolic energy expeditures for the day(1)! [We will consider physical activity's effect in a further article.]
Protein is more thermogenic, or takes more energy to process and absorb, than other nutrients in food(1,2) and may even boost metabolism at each meal! NOTE: Pacing protein, taking it in at more evenly during the day versus one primary chunk at dinner, will "support greater muscle retention and muscle growth" and will be even better for metabolism(1)!
A fasting cleansing protocol, more than just a temporary drop to calorie consumption, provides "a 'reset' to appetite, metabolism, and insulin sensitivity" plus causes the body to declutter cells (autophagy) and deal with toxin-loaded fat stores(1). Green tea has "a compound called epigallocatechin gallate" which may provide a little boost to metabolism. Three cups of green tea has about 250 milligrams, enough to burn off an average of a hundred further calories a day(2).

Personal Product Favorites (Links below):
Protein shake (my best breakfast and dinner)
Cleanse drink 

References:
1. "Why Metabolism Matters for Weight Loss." Isagenix Health, Isagenix Worldwide, Inc. Web. February 28, 2023. https://isagenixhealth.net/why-metabolism-matters-for-weight-loss/.
2. "The Truth About Metabolism." Harvard Medical School. Harvard Health Publishing. March 30, 2021. Web. February 28, 2023. https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism.

We will only scratch the surface here!
The skin and gut both have a microbiome and are meant to have a good amount of good, necessary bacteria(1). Both skin and gut defend the body against bad bacteria, or pathogens. Most of the immune system is actually in the gut, though, and an unhealthy gut will cause problems throughout the body, possibly to the level of autoimmune issues. The skin is the big elimination point of wastes from bacterial “standoff”(2).
Gastrointestinal issues often cause skin issues, though acne and eczema may be caused by other issues as well(1). A lot of people who have chronic skin issues have candida yeast overgrowth. Out-of-control yeast breaks down intestinal walls, reaches into the bloodstream, and gives off nasty byproducts. Those toxic substances and “‘superantigens’” can especially worsen psoriasis. Nail fungus, eczema, and dandruff also result from fungal infections. Most gut bacteria is located in the colon and large intestine, aiding the processing and breaking down of food, but if it gets into the small intestine, it will cause rosacea-causing small intestinal bacterial overgrowth (SIBO)(2).
Carotenid nutrients are examples of substances from food that make their way to skin. Refined carbs increase insulin production, which stimulates oil glands and therefore acne(2). Various vitamins and minerals are good for the skin and a healthy gut will get them where needed. On the other hand, stress is yet another trigger for skin issues. Gut health has links to “anxiety, depression, and irritable bowel syndrome.”
Some ways of helping the gut are eliminating inflammatory foods, consuming probiotics and prebiotics, cracking down on chronic stress, and getting sleep (especially promoting proper circadian rhythm via turning off electronics a decent time before bed)(1).

Winderl, Amy Marturana. “There’s a Connection Between Your Gut and Skin (Hint: It’s the Key to Clear Skin).” Parsley Health. Parsley Health. 21 Jun. 2021. Web. 28 Mar. 2022. https://www.parsleyhealth.com/blog/how-to-get-clear-skin-gut-connection/.
Myers, Amy. “The Gut-Skin Connection.” Amy Myers MD. AMMD, LLC (AmyMyersMD.com). Updated 15 Jul. 2021. Web. 28 Mar. 2022. https://www.amymyersmd.com/article/gut-skin-connection/.

Updated 10/2/24

First on a consideration of gaining weight while exercising, strengthening the body (particularly with strength training) means adding muscle weight. It is denser and therefore more compact and less fluffy than fat, plus burns more calories (and excess fat). New exercise regimens temporarily lead to extra water retention and glycogen storage, because both need to bind together to fuel muscles. When the body gets used to exercising and muscles strengthen, they become more efficient and need less fuel storage. Scales tend to do nil for tracking body composition(1).
There are various other considerations:
- A good run doesn't by itself burn quite a lot of calories. Sprint intervals do a lot more - sprinting at full speed during a run at intervals. Sprinting works the major muscles of the body(2).
- Intermittent fasting on rest days especially helps change body composition(2).
- A lot of folks eat way over what they actually burn during exercise(1,2), especially unhealthy foods(1). Eating without distractions like electronic devices may help pay attention to food and registering that it's going down the hatch; meal planning may help keep eating in bounds(2).
- The kind of fuel will cut down on hunger post-workout, including "eating healthy, complex carbs pre-run followed by post-run whey protein and water"(2) Baseline water consumption in a day STARTS with half one's body weight in pounds in ounces of water(1).
- Insulin resistance messes with glucose conversion into fuel(1).
- Thyroid issues, particularly underactive thyroids mess with metabolism and may cause weight gain(1).

Personal Product Favorites:
Complete meal with protein and super-dense nutrients
Scientifically-proven extra protein

References:
1. Anytime Fitness. "5 Reasons You're Gaining Weight While Working Out." Anytime Fitness. People, Purpose, Profits, Play: A Self Esteem Brands company. November 16, 2023. Web. March 26, 2024. https://www.anytimefitness.com/ccc/ask-a-coach/revealed-the-top-reasons-you-may-be-gaining-weight-while-working-out/. 
2. "When Runners Struggle to Lose Weight." Isagenix Health. Isagenix Worldwide, Inc. Web. March 26, 2024. https://www.isagenixhealth.net/when-runners-struggle-to-lose-weight/.

Welcome back to Brain Nutritional Health! While most of the way through the Immune System series we just technically saw the end of, I had the nudge to look up the lymphatic system, of which I more than anything merely knew the name and that it needed stimulation. What I learn beyond the name of something really ends up inspiring much of the articles here and in sister blog Rainbows of Autism. Let's embark on what is really a continuation of the Immune System series!
The lymphatic system truly has a most key role in the immune system and checking inflammation as, beside balancing fluids and carrying "protein molecules, salts, glucose and other substances," it flushes pathogens (invaders) away to be dealt with(1). It is considered part of the circulatory system(1,2) and has its own "veins, arteries and capillaries" much smaller than blood vessels for circulation of lymph fluid(1); capillaries push the fluid into surrounding tissue, where it collects toxic and infectious substances into traps(1,2) in such places as "the throat, groin, armpits, chest and abdomen"(1) - those traps are the lymph nodes, and they have more ingoing than outgoing portals so that lymph fluid stays around inside(1,2) for dealing with of the nasty substances brought in before return to circulation(2). 
There are further elements to the entire lymphatic system besides vessels and nodes. Tonsils execute pre-digestion filtration of bacteria(1). [They aren't so vestigial after all!] Adenoids guard "the entrance to the digestive system and lungs" from a position behind the nose. Spleen and thymus "scan the blood and produce white blood cells"(1).
Temporary elevation of stress from fear, including such kinds as anticipation from riding a roller coaster, causes the immune system to ramp up; escalation of heart rate attends the spleen releasing extra red and white blood cells, the red increasing oxygen levels and the white increasing the power brought to bear on impure substances. Prolonged stress instead checks the power of immune response. Modern life means unprecedented double duty for the immune system as it now faces multiplied exposure to toxic substances(2). This means natural detoxification is part of immune health. Lymph nodes swell with infections. Illness and injuries cause swelling of fluid which causes pain(1). Two minutes spent on a mini trampoline actually stimulates the lymphatic system, flushing it and tripling white blood cells in the body. Spreading out two-minute bouncing sessions works better than one big chunk for the day(2).
Please see nutrients to fuel the immune system in our previous article from two weeks ago, "Immune System Part 3: Immunity Nutrients." 

References:
1. Levy, Jillian. "The Lymphatic System: How to Make It Strong & Effective." Dr. Axe. Dr. Axe. 24 Oct. 2015. Web. 23 Aug. 2021. https://draxe.com/health/lymphatic-system/.
2. "Strengthen The Lymphatic System." Promolife Blogs & Articles. Promolife, Inc. Web. 23 Aug. 2021. https://www.mypromolife.com/blog/2014/12/strengthen-the-lymphatic-system.

Updating majorly as of 1/22/25. One reference was no longer viable and replaced with a new reference and information.

Welcome back - it is time to finish our three-part consideration of the immune system! After seeing different, non-white-blood-cell parts of the immune system (including stomach acid) in Part 1 and the whacky immune system functions of allergies and autoimmune issues in Part 2, we now end with Part 3, nutrients needed by the immune system.
First off, many rush to try to boost the immune system only with certain foods or single nutrients, seasonally or when they feel sick. Admittedly, lacking one nutrient can throw off the immune system(1). [Further, defeating E. coli, influenza, and such isn't the only object of supporting the immune system - ] such things as environmental toxins and stress can suppress the immune system(1).

- N-acetylcysteine (NAC) "is a molecular form of the amino acid L-cysteine" and supports healthy liver AND immune system functioning. NAC converts to "tripeptide glutathione (GSH), the most abundant antioxidant". which in turn is requisite for some antioxidant enzymes. IMPORTANT: neither supplementing with simple regular cysteine nor GSH is efficient for one-upping GSH synthesis(2).
- "[E]ssential electrolytes⎯including sodium, potassium, magnesium, and chloride" are needed for elementary cell functions, including brain transmissions... and in the immune system(2).
​​- "Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses."(1)
- Fiber (prebiotics) present in fruits, veggies, and other plant foods help keep up healthy gut microbes - and in turn these microbes "short chain fatty acids, which have been shown to stimulate immune cell activity." Probiotics, in contrast, contain living, probiotic (healthy) bacteria(1).
- Vitamin D is an immune system regulator(1).
- FINALLY, we get to perhaps the most famous immune nutrient: Vitamin C is "the most important water-soluble antioxidant in our circulation... and is concentrated in immune cells." With both Vitamins C AND D, "dietary intake, or serum levels" tend to drop as we age(2).

Personal Product Favorites:

References:
1. "Nutrition and Immunity." Harvard T. H. Chan School of Public Health: The Nutrition Source. The President and Fellows of Harvard College. Web. January 7, 2025. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
2. "Hydrate + Immune Support." Isagenix Health. Isagenix Worldwide, Inc. Web. January 22, 2025. https://isagenixhealth.net/hydrate-immune-support/.

Updated majorly 1/7/2025. One reference was no longer viable. New reference added with new information.

"Immune System Part 1: Workings Beyond White Blood Cells", published two weeks before on this on July 28th, listed different parts and workings of the immune system beyond white blood cells - even stomach acid! Please refer to Part 1, particularly as it speaks about what inflammation is, with the following: [LINK]. We now move on to the second of the three-part Immune System article series, on a couple types of haywire immune system responses, allergies and autoimmune issues. 

All autoimmune diseases involve the body attacking good cells. Rheumatoid athritis, MS, lupus, and celiac are included. Various foods have immune-boosting nutrients or else autoimmune-inflaming properties - take for example some veggies. Green leafy veggies "are rich in antioxidants and immune-boosting nutrients like vitamin C, vitamin A, and magnesium"; cruciferous veggies have the immune-regulating antioxidant compound glutathione. Nightshades are veggies but they have alkaloids that may increase intestinal inflammation. A study showed that blueberries may be helpful to MS patients(1).
​Food allergies are abnormal types of immune responses like hives, breathing constriction, and swelling and are overreactions to proteins of some foods. As much as 8% of US kids have food allergies, compared to approximately 2% of adults. Food intolerances are less serious issues and may cause discomfort, but usually affect the digestive tract more than anything(2).
There are upwards of "160 foods that can cause a reaction in sensitive people, [but] there are eight common foods that account for approximately 90% of all food allergy reactions... [which] include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans". Intolerance for lactose, the milk sugar, comes from "reduced production of enzyme lactase after infancy."(2) The wrong species of gut flora, lack of good species, and species colonizing inappropriate sections of the gut can induce food intolerances, intolerances to healthy prebiotics or sugars, or food allergies (Davis, 66-69, 284). Those conditions may actually be signs of the need for gut-healthy diet, well-targeted probiotics, and other interventions to revamp the gut microbiome(Davis, 67, 283-84).

[Note: Some allergy-causing foods aren't so good for you anyway, or at least when produced wrong. I do avoid wheat as I get brain fog and lowered immune function. My parents were told I was allergic to milk as a baby, and it turned out the nasty chemicals and hormones in that milk were probably the issue, as I did better after a while. For some examples, please click the "Not the Same" tag on the BNH blog menu to see articles on some foods that aren't so good for the body.]

Personal Product Favorites:
Two servings of veggies with superfood moringa in one scoop
Probiotic with advanced delivery system

References:
1. Younghans, Samantha Faragalli. "The Foods To Eat and Avoid If You Have an Autoimmune Disease:
Defeat Inflammation By Simply Swapping the Worst Foods For Autoimmune Diseases With the Best." Eat This, Not That!. Galvanized Media. January 25, 2020. Web. November 9, 2024. https://www.eatthis.com/autoimmune-disease-diet-foods/.
2. "Questions About Food Allergies? We’ve Got Answers!" Isagenix Health. Isagenix Worldwide, Inc. Web. November 9, 2024. https://www.isagenixhealth.net/questions-about-food-allergies-weve-got-answers/.
3. Davis, William. Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight. 1st ed., New York, Hachette Go, 2022.

Updated majorly 11/9/2024. One reference was no longer viable and information from two other references was found in place.

The research for this post on how the immune system works turned up so much information that this will be the first installment in a three-part series. In Part 2, we will see about allergies and autoimmune chaos, and then in Part 3, nutrients for the immune system. First, there is quite a bit more to the immune system than white cells fighting the bad micro-critters. Some of those components call for the white blood cells!

Two kinds of immunity exist, both of which involve more than white blood cells(1).
Innate immunity employs barriers to keep out a whole bunch of potential pathogens. Skin is actually a barrier that keeps out the majority of pathogens that would otherwise cross over(1). The same outermost layer of skin that protects from UV radiation damage also protects from undesirable bacteria(2). Perspiration and tears have enzymes helping to create antibacterial substances. Mucus traps. Stomach acid puts to death(1).
Adaptive/acquired immunity learns and puts pathogens on the "unwanted" list. "It is regulated by cells and organs in our body like the spleen, thymus, bone marrow, and lymph nodes." Speaking of skin again, "[t]here is continuous trafficking of immune cells between the skin, draining lymph nodes, and blood circulation."(3) Cells and organs create antibodies, which leads to immune cell multiplication and the conquering of the invader. The immune system then is told to "Remember the ___!" so should the same invader marches in for a repeat encounter, it is on record and there is a more efficient, speedy response(1).

Personal Product Favorites [LINKS below]:
Collagen bone broth with skin/immune support
Natural hydrating drink with immune support
LIMITED EDITION/SEASONAL hot chocolate with skin/immune support
Immune boost powder

References:
1. "Nutrition and Immunity." Harvard T. H. Chan School of Public Health: Powerful ideas for a healthier world. The President and Fellows of Harvard College. Web. November 8, 2024. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
2. "Why Skincare Matters Both Inside and Out." Isagenix Health. Isagenix Worldwide, Inc. Web. November 9, 2024. https://isagenixhealth.net/why-skincare-matters-both-inside-and-out/.
3. Velykoredko, Yuliya and Bohdanowicz, Michal. "Skin immune system." DermNet: All About the Skin. DermNet Development Group. September 2017. Web. November 9, 2024. https://dermnetnz.org/topics/skin-immune-system.

Updated 8/31/2023

"Collagen is the most abundant structural protein found in the mammalian body, accounting for approx. 25% of the total protein."(1) Over 20 collagen types in the body(2) giving flexibility and strength in "skin, nails, muscles, joints and bones." There are 3 more abundant types but 90% of the body's collagen is type I, found in "various body parts such as skin, tendon, vascular ligature, organs, bone, etc."(1) Drinking adequate water is vital to hydrate the body, however, type I collagen (the major type in skin) has been shown to be another major factor in the skin's ability to hold water (needed for skin's elasticity)(2). Type II is the big type in cartilage and is "also found in vertebral disks, inner ear and the vitreous."(1)
The body produces collagen, but produces less with age(2). "Some bacteria and viruses... smoking, autoimmune disorders, sunlight, high sugar consumption, etc." all break down collagen(1). Supplementing thus becomes more and more key with age to help support "healthy skin, joints, and bones". Foods have collagen in long fibers(2) (That's the form they take when they build up an animal body)(1) that the body can't digest very well. Enzymes break them down into shorter peptide pieces ready for transport and use. [Peptide/hydrolyzed form is thus especially key!] NOTE: Synthesis of collagen requires Vitamin C as it is need for the production of "hydroxyproline amino acids in the collagen fibril."(1)
Marine collagen (again, get peptides!) comes from collagen-rich "skin, bones, and scales of cold-water fish" that are a major part of the three-quarters of the body weights of fish already discarded by the seafood industry [Make sure it's from a non-polluted source tested for impurities!]. It thus is a really good use for a prevalent waste product and thus can be done sustainably. It's also mostly type I(2) [Again, that's the type that forms the vast majority of the body's collagen, and especially in the skin!] Bovine-sourced collagen has type III as well as type I and so helps provide support to some other parts of the body [Get grass-fed!], though in skin, marine collagen is still best. However, for those with sensitivities to fish, [good] bovine collagen may be better(2).

Personal Product Favorites (LINKS):
​Tasty Type I marine collagen with Vitamin C and more
Type II collagen with joint health and muscle recovery support
Grass-fed Type III bovine collagen bone broth with Vitamin C

References:
1. Samanthi. "Difference Between Type 1 and 2 Collagen." Difference Between.com. Difference Between. March 10, 2017. Web. January 20, 2021. https://www.differencebetween.com/difference-between-type-1-and-vs-2-collagen/.
2. "Which Collagen Is Right for You?" Isagenix Health. Isagenix Worldwide, Inc. Web. January 20, 2021. https://www.isagenixhealth.net/which-collagen-is-right-for-you/.

   Think a type of branched protein (with arms) which links together and forms sheets of framework for almost every tissue of a living being. Apparently, organs and tissues need structure to survive properly and if laminin structures don't form right and are defective, muscles form all wrong and such issues can crop up as "a form of muscular dystrophy, lethal skin blistering disease (junctional epidermolysis bullosa) and defects of the kidney filter (nephrotic syndrome)."(1)
   "Laminins interact with cell surface receptors to trigger intracellular signalling that shapes cell behaviour."(2) "Laminins also provide adjacent cells with a mechanical scaffold and biological information either directly by interacting with cell surface components, or indirectly" and thus are part of inciting and controlling cell functions(3). Laminin signaling has been studied both under healthy and pathological conditions(2).

Sources:
1. Wikipedia contributors. "Laminin." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 28 May 2020. Web. 8 July 2020. https://en.wikipedia.org/wiki/Laminin.
​2. Simon-Assmann, Patricia and others. "Role of Laminins in Physiological and Pathological Angiogenesis." International Journal of Developmental Biology, 2011;55(4-5):455-65. PubMed, https://doi.org/10.1387/ijdb.103223ps, Abstract.
3. Aumailley, Monique and Smyth, Neil. "The role of laminins in basement membrane function." Journal of Anatomy, 1998 Jul; 193(Pt 1): 1–21. Journal of Anatomy, https://dx.doi.org/10.1046%2Fj.1469-7580.1998.19310001.x, Abstract.

   A certain group of salivary glands named the submandibular glands lies in wait kind of behind the sublingual glands under the tongue(1,2). Apparently, saliva is actually composed of two main fluids. Mucous lubricates the mouth, throat, and further pathway of swallowed food. It is also imprisons invading viruses, fungi, and bacteria to prevent otherwise-imminent infections. Serous fluid provides carbohydrate-digesting enzyme amylase. The parotid gland just produces just serous fluid; the sublingual gland just mucous; and the submandibular glands a mixture(1). 
   The Wharton's (submandibular) duct of close to two inches in length dumps the productions of the submandibular glands into the mouth(2). Unstimulated, total saliva production remains about 60-67% in the submandibular glands. Stimulated, saliva production percentage falls off in them and the parotid gland assumes about 50%(3).
   As a vital aside, the oral cavity naturally harbors hundreds of bacteria species, the oral microbiome, either guarding against pathogens (bad bacteria) or causing oral disease. This microbiome is an important thing to keep healthy and has been shown in a study that its health has little to do with genetics. Far more of a role is everyday behavior [think too about all the damage sodas and other unhealthy food and drink can do to teeth in general!]. Saliva is also present on the hands and partly transferred by contact with toothbrushes, coughs, and sneezes among other things. Households tend to influence each other's microbiomes by contact in this manner the most(4).

Sources:
1. "Salivary gland." Wikipedia, The Free Encyclopedia. Updated 22 Sep 2019. Web 8 Oct 2019, https://simple.wikipedia.org/w/index.php?title=Salivary_gland&oldid=6672228.
2. Delf, Jonathan. "The Submandibular Gland." TeachMe Anatomy, TeachMe Series. Updated 22 December 2017, https://teachmeanatomy.info/head/organs/salivary-glands/submandibular/.
3. Wikipedia contributors. "Submandibular gland." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, Updated 13 Mar. 2019. Web. 8 Oct. 2019. https://en.wikipedia.org/wiki/Submandibular_gland.
4. Simmons, Michelle. "Your mouth's role in gut health and immunity: Researchers discover childhood environment has more influence than genetics." Dentistry News, Dentistry News, 5 October 2017, http://www.dentistry.news/2017-10-05-your-mouths-role-in-gut-health-and-immunity-researchers-discover-childhood-environment-has-more-influence-than-genetics.html.
   

   Between the sternum and the heart is an immune system treasure: the thymus. T-cells, critical to respond to invading cells, apparently need some schooling after forming. Especially, they must learn to tolerate the body's own cells. The thymus is this very school. It is especially active and crucial before the teen years(1).
   T-cells specifically earmark viral cells and other invaders for destruction. Zinc is vital to balancing T-cell function and therefore immune system response. Reishi mushroom has been shown to promote "significant beneficial changes in immune cells."(2)

Personal product favorite:
https://shorte.isagenix.com/en-us/products/vitality-well-being/individual/isamune-with-zinc

https://shorte.isagenix.com/en-us/products/vitality-well-being/individual/shake-booster-immune

Sources:
1. "Thymus." Wikipedia, The Free Encyclopedia. 13 Sep 2018. Web 5 Sep 2019. <https://simple.wikipedia.org/w/index.php?title=Thymus&oldid=6250624>.
2. "Why Isamune Plus with Zinc? Just in Time for Winter." Isagenix Health, Isagenix Worldwide, Inc., 3 November 2011, https://www.isagenixhealth.net/just-in-time-for-winter-introducing-new-isamune-plus-with-zinc/.

   Major bodily defenses against pathogens (sickness-inducing bodily invaders) may commonly be well-known, but not known or treated as defenses. Mucous membranes trap pathogens in order to expel them from the body, as by coughing or sneezing. Or, swallowed mucous delivers pathogens to the oblivion of stomach acid.(1) Probiotics (good bacteria), while necessary for digestive health, may be nonetheless poorly supported as bolsters of the immune system(2). 
   Probiotics combine with the slight acidity and dry nature of skin to maintain its role as a pathogen barrier, yet antibiotic soaps will actually annihilate bacteria indiscriminately, wiping out good and bad. Natural soaps on the other hand aren't indiscriminate and target the "enemy." Immune system cells which work on what gets under skin(1) seem to be better known though not necessarily all known by name!
   Lactobacillus bacteria strains compose a good bulk of certain strains of bacteria known for probiotic activity - certain probiotic bacterial strains are required for yogurt to be called yogurt [note: GMOs and sugar are rampant in yogurt!]. Yet, a particular strain with the lengthy name Lactobacillus delbrueckii subspecies. bulgaricus G-LB-44 was specifically tested on organic juice products and found to decimate more than 99% of pathogens in it. Different probiotic strains are also specifically pathogen fighters(2).

Sources:
1. "Immune System." TruthWiki: Get the Real Story. TruthWiki. About 5 years ago. Web 28 August 2019. http://www.truthwiki.org/immune_system/
2. Onderdonk, Andrew B. "Research Summary for Lactobacillus bulgaricus G-LB-44." GLB44.org, http://glb44.org/.

   Protein is really used for more than just muscle building - other purposes include creating blood proteins and energy production. Generally, .3 g of protein per kg of body weight per meal is the cap for the body to build muscle with. This will break down to an average of 20 to 30 g a meal. Protein in older adults, though, tends not to synthesize into muscle as easy so the per-meal quota of protein generally goes up to 35 to 40 g. Also, muscles will be "full" and not uptake new amino acids [building blocks of protein] for two to three hours after a protein meal and thus protein meals are best spaced three to five hours apart while a person is awake(1).
​   Lesser-quality proteins as soy lack certain amino acids and thus don't synthesize into muscle so well. Whey is an example of a higher-quality protein source [I use a very high-quality form in meal replacements](2).
   Statin drugs have been shown to hinder cardiomyocyte(2) (heart muscle(3)) protein synthesis and cause death in their cells(2).

Sources:
1. "How Much Protein Goes to Your Muscles?" Isagenix Health, Isagenix Worldwide, Inc., 14 March 2018, https://www.isagenixhealth.net/how-much-protein-goes-to-your-muscles/.
2. Rabkin, Simon W. et al. "Reduction of protein synthesis and statin-induced cardiomyocyte cell death." Cardiovasc Toxicol. 2007 ;7(1):1-9. PMID: 17646677. GreenMedInfo, https://www.greenmedinfo.com/article/statin-induced-inhibition-protein-synthesis-underlying-mechanism-statin-induce. Abstract.
3. Wikipedia contributors. "Cardiac muscle cell." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 25 May. 2019. Web. 3 Jul. 2019.

There are two brains: the well-known one and "second brain" in the gut. The vagus nerve is the big connection that makes sure the heart beats right and digestion is going according to plan. It is huge in directing the body's ability to "self-heal" - involving immunity to blood sugar to stress regulation. Proper vagal tone means healthy vagus nerve control of heartbeat. Deep breathing actually plays a helpful role in stimulating the vagus nerve right - improving this vagal tone and immunity(1).
"Sickness behavior" is when the immune system goes into a taxing response mode to an infection, etc. causing fatigue, fever, depression, and more. An essentially chronic form is chronic fatigue syndrome (CFS). One possible viral of bacterial infection trigger for the condition, hypothesized by an article published in 2013, is one of the vagus nerve(2).

Sources:
1. Ram, Nanditha. "The nervous system, migraine and yoga therapy." Natural.News, Natural News Features, LLC, 19 February 2016, http://www.natural.news/2016-02-19-the-nervous-system-migraine-and-yoga-therapy.html
2. VanElzakker, Michael B. "Chronic fatigue syndrome from vagus nerve infection: a psychoneuroimmunological hypothesis." Med Hypotheses, vol. 81, no. 3, pp. 414-23. GreenMedInfo, http://www.greenmedinfo.com/article/chronic-fatigue-syndrome-vagus-nerve-infection-psychoneuroimmunological-hypoth, Abstract.