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.

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.

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/.

 Updated 10/12/2024

   Ashwagandha is to India what ginseng is to China from its popularity as an herb. The roots are the vital health boon of a "small, woody shrub, indigenous to Africa, the Mediterranean region, and India" and related to... tomato and potato plants. Young and old take it, as a tonic, nutritional aid, etc. Traditionally, the mass of taproot and other surrounding sub-roots is dug out of the ground, cleaned, cut up into sticks, and air-dried. Young and old in India take it, as a tonic, nutritional aid(1), and a broad spectrum of other purposes in Ayurvedic medicine(1,2). 
   The majority of the benefits of ashwagandha come from(1) certain types of (2) natural phytochemicals(1) and natural [good-for-you] steroids called withanolides(2). They are adapogens, or help deal with stress, associated with better "quality of life, supporting normal function of the body"(1) [in many, many areas(2)], "building immunity, normalizing cardiorespiratory and neuromuscular coordination,... and building strength in men and women."(1) When withanolides were injected into rats to test their cognitive-supporting abilities, they "helped promote cell outgrowth, reverse behavioral deficits and [brain] plaque buildup". Ashwagandha is the most common and well-researched adaptogenic herb, period(2).
   "Strength of the stallion" is a nickname in India for the herb as it has been used to strengthen the immune system after being sick and generally impart strength and vitality. It is specifically classified as a "rasayana" in Ayurvedic medicine, so is "used to promote physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process."(2) Other possible benefits:

- Promoting better blood sugar(2)
- Combatting tumors(2)

Personal Product Favorites with ashwagandha [LINKS below]:
Cellular-cleansing drink
Stress-busting tonic
Ready-to-go stress-busting elixir

References:
1. "Ingredient Spotlight: Ashwagandha." Isagenix Health. Isagenix Worldwide, Inc. Web. October 12, 2024. https://isagenixhealth.net/ingredient-spotlight-ashwagandha/#.
2. Axe, Josh. "Ashwagandha Benefits for the Brain, Thyroid, and Muscles & More." Dr. Axe, Ancient Nutrition, LLC. February 3, 2024. Web. October 12, 2024. https://draxe.com/nutrition/ashwagandha-benefits/.
   

   Chronically not eating breakfast may be a tactic used to get a morning rolling faster, or else attempt to lose weight. On the latter score, eating less period is far from the only factor in weight loss. Skipping breakfast especially means lowered metabolism, or the body lowering energy consumption to counter reduction in intake. Breakfast skippers tend to overeat anyway to make up for what they didn't consume in the morning, and just gain weight period. Note: [periodic] fasting, an effective weight loss tool, isn't the same as chronically not eating or eating enough(1).
   Besides, chronic breakfast skippers tend to be predisposed to low blood sugar, insulin sensitivity, high blood pressure, and heart attack. There are various other effects from chronically skipping breakfast. Energy, hormonal balance, memory, and mood all tend to suffer. There is even greater predisposition to hair loss (in particular with low protein consumption in the morning) or cancer(1).
   It is especially key, though, not to eat just any old thing for breakfast. [Many people don't consider that putting themselves through food penance doesn't replace fueling with the right things]. Consuming high protein and fiber in the morning specifically is a key combination, as well as consuming closer to .68 grams of protein per pound of body weight or above through the day. The brain requires amino acids - protein building blocks - to synthesize neurotransmitters for proper sleep. Reduced calorie consumption tends to affect sleep patterns, and so adequate protein during the day is especially key for weight loss. Morning protein consumption is especially key in this regard, whereas most people eat less protein at breakfast than later on(2). [I make sure, though, that I get vitamins, minerals, and otherwise a complete range nutrients at breakfast beyond just protein and fiber]

My best breakfast, with fewer dishes to wash to boot, is:
Shake
​
Sources:
1. GoMediiTeam. "10 Negative Health Effects of Skipping Breakfast." GoMedii, GoMedii. 30 January 2018. Web. 11 May 2020. https://gomedii.com/blogs/english/health-care/10-negative-health-effects-of-skipping-breakfast/.
2. "Could a Protein Shake at Breakfast Help You Sleep Better While Losing Weight?" Isagenix Health, Isagenix Worldwide, Inc. 12 June 2017. Web. 11 May 2020. https://www.isagenixhealth.net/protein-shake-breakfast-help-sleep-better-losing-weight/.
   

Image from: postivehealthwellness.com (Source #1)

   Yes, my household is rather well-known for the itch to travel. :))) I was going to write on another subject yet that fizzled out so I got directed pretty quickly to a subject rather close to home. Yes again, pun intended. Getting away from home and regular commute has a few, possibly surprising benefits. MAJOR NOTE: Travel isn't necessarily to another country. It can be rather close to home - just to places you normally don't go(1).
   Travel isn't purely stress-free of course: getting from point to point, obtaining necessaries, and arranging itineraries all get adrenaline pulsing. [I attest that helping Mom navigate big-city traffic and lane changes as copilot is rather tense!] Finding new, different stressors to cope with away from one's sphere of residence means stress hormones don't fire in the same old patterns. Those different stressors help reinforce that stress is universal, cope with more routine stressors, and generally edify understanding about life. Besides creative problem-solving, travel and attending experiences also inspire other forms of creativity. Authors and artists tend to get creative boosts in particular from new experiences on trips(1).
   Plenty of walking and hiking are great for health - including going from airport terminal to terminal, etc. Yet, spending the entire trip pigging out on foods which really don't serve one's health doesn't help things so much(1). So many migrants to developed countries end up suffering from reduced gut health with all the processed foods they adopt(2). [My family takes nutrient-dense meal replacements along instead of free yet processed motel breakfasts.] There can be plenty of better [and non-GMO/organic] restaurants or other ways to get in good fruits and veggies(1). [I like different veggie dishes quite a bit better than boring meat and potatoes - ever had veggie curry, crisped spinach, or bunless burgers atop mixed-green salads?]
   Finally, the gut needs new experiences: whenever at different locales, you introduce "your body to a whole new set of microbes (bacteria, fungi, and yeast), adding biological diversity to the ecosystem in your gut." However, good probiotics/digestive enzymes are important for coping with unfamiliar stressors and eating unfamiliar foods. Granted, unhealthy diet is the most disastrous microbiome factor to migrants to developed countries and others. Western diets typically are rather low in gut microbe diversity(2). [Besides high in sabotaging chemicals!]

Personal Product Favorites:
Nutrient-dense meals on the go
Probiotics/enzymes

​Sources:
1. Reed, Karen. "8 Reasons Why Traveling Is Good for Your Health." Positive Health Wellness, Positive Health Wellness. 22 February 2017. Web 16 March 2020. https://www.positivehealthwellness.com/fitness/8-reasons-traveling-good-health/.
2. "Why You Need a Gut Microbiome Getaway." Isagenix Health, Isagenix Worldwide, Inc. 8 May 2019. Web 16 March 2020. https://www.isagenixhealth.net/why-you-need-a-gut-microbiome-getaway/.