From Whole Algae to Clinical Insight What is Astaxanthin It is the pink hue of shrimp, the rosy blush of flamingos, the vivid red of lobster, and even the fiery glow of rare flowers like the Adonis. Astaxanthin is a pigment with a purpose—a xanthophyll carotenoid that protects and enables organisms to withstand environmental challenges. Consider wild salmon. As they push upstream in one of nature’s greatest endurance feats, astaxanthin helps protect their muscles, preserves fragile omega-3 fatty acids, and shields them from oxidative stress¹. Research in both humans and animals suggests that consuming these pigments may offer similar protective benefits. This resilience, woven into the biology of salmon and shellfish, helps explain why these foods hold a prominent place in longevity diets. From Nordic traditions to Japanese coastal cuisine, they remain staples in populations known for a robust healthspan. Their peachy red shades are more than just appealing color. They are a signal of astaxanthin, a lipid soluble antioxidant with unique clinical significance. When Green Algae Turns Red At the heart of the astaxanthin story is a tiny freshwater green alga called Haematococcus pluvialis. Under ordinary conditions, this alga appears green, rich in chlorophyll, and active in photosynthesis. When exposed to stress such as intense sunlight, nutrient scarcity, or drying, the cells undergo a dramatic transformation. They shift into a dormant red cyst stage, concentrating extraordinary amounts of astaxanthin as a protective shield². In this state, astaxanthin is stored within a dense lipid and nutrient matrix that helps stabilize the carotenoid and preserve the algae through long periods of stress. This survival strategy protects the cells from oxidative damage and allows them to endure harsh environments for months, or even years, while waiting for favorable conditions to return. The whole algal biomass in this form is recognized as nature’s most concentrated source of astaxanthin³. An Antioxidant Built for the Bilayer Nature has uniquely equipped astaxanthin for the cellular landscape. Its molecule easily embeds in membranes and spans the lipid bilayer, with one end oriented toward the cell’s exterior, the other toward the aqueous interior, and its backbone anchored through the lipid middle⁴. From this bridge-like position, astaxanthin can neutralize free radicals in both the lipid core and the surrounding aqueous environments, protecting membranes where damage is most likely to occur. This protection is remarkably potent. Research shows astaxanthin can be up to 100 times more effective than vitamin E at preventing lipid peroxidation, a chain reaction that weakens and breaks down membranes⁵. By helping maintain the integrity of both cellular and mitochondrial membranes, astaxanthin supports energy production, metabolic balance, and resilience under stress, with benefits that extend from the microscopic world of membranes to whole-body health. Radiance from the Inside Out Just as the membranes that shield our cells are vulnerable to oxidative stress, the skin barrier faces its own daily battles. UV exposure is the primary driver of photoaging, thought to account for nearly 80 percent of visible age-related skin changes⁶. Urban pollution and internal oxidative imbalance add to this burden, breaking down collagen, depleting moisture, and accelerating visible changes in tone and texture⁷. . A comprehensive review highlights how these processes converge: damage to the extracellular matrix, activation of collagen-degrading enzymes, inflammation, and oxidative stress all combine to drive the visible signs of aging and skin fragility⁸ Against this backdrop, astaxanthin has been studied for its potential to slow visible wear. Early studies show it may act like a shield for the skin’s scaffolding by slowing enzymes that break down collagen, reducing oxidative stress, and easing inflammation, while also helping defend against UV-induced immunosuppression⁸. Early clinical trials, though still modest in size, indicate that daily supplementation may reduce UV-induced damage and support visible measures such as elasticity, moisture, and wrinkle depth9,10. Emerging research places astaxanthin within the growing trend of nutrients that work from the inside out to help maintain the skin’s structure and natural glow. Optimizing Cardiometabolic Health Cardiometabolic health sits at a red-light intersection, where blood sugar control, lipid balance, and vascular function all converge. Astaxanthin has been studied across each of these domains, showing potential to support patients at risk of metabolic syndrome and type 2 diabetes. In a randomized, placebo-controlled trial of adults with type 2 diabetes, patients who took 8 milligrams of astaxanthin daily for eight weeks saw reductions in visceral fat, triglycerides, VLDL cholesterol, and systolic blood pressure. They also showed improvements in fasting glucose and HbA1c, along with enhanced insulin sensitivity11. Together, these outcomes suggest that astaxanthin can positively influence both lipid balance and blood sugar regulation. Beyond glucose levels in the bloodstream, research also points to effects within the pancreas itself. Beta cells, which are responsible for insulin production, are gradually impaired by oxidative stress and inflammation. Experimental studies show that astaxanthin helps protect these cells from glucose toxicity, preserving their ability to secrete insulin and slowing disease progression12. At the same time, astaxanthin enhances insulin signaling in tissues by promoting GLUT4 translocation, which allows muscles to take up glucose more efficiently13. Viewed together, these findings add weight to astaxanthin’s role in cardiometabolic care. At this red-light intersection of metabolic health, astaxanthin helps regulate the traffic of lipids, glucose, and vascular function, offering support at both the systemic and cellular levels. Red Advantage Over Blue Screen Fatigue Our eyes reflect both our inner health and our daily habits. Elevated blood sugar, sluggish circulation, and oxidative stress can quietly wear down delicate ocular tissues, making vision one of the first places where cardiometabolic strain shows itself. Layered on top of these internal pressures are the demands of modern life: hours on glowing screens, artificial light that extends the day, and the constant near-focus of digital work. Together, these forces fuel the fatigue many people now recognize as digital eye strain. Astaxanthin has been studied as a way to ease this burden. In a recent randomized controlled trial, children who took 6 milligrams daily experienced a 27 percent reduction in both acute and chronic digital eye strain compared to placebo14. Other clinical studies using 4 to 12 milligrams per day show that astaxanthin improves ocular blood flow and retinal circulation, strengthening the tiny ciliary muscles that adjust our focus and often tire with extended screen use15. By improving the endurance and recovery of these muscles, astaxanthin helps reduce visual fatigue while sharpening acuity. These benefits matter not only during long hours on devices but also in active lifestyles, where clearer vision and quicker focus can provide a real advantage on the court. Brushstrokes in Fitness Nutrition Exercise builds energy and strength, but it also generates free radicals that can slow recovery and chip away at performance over time. Astaxanthin has been studied as a way to tip the balance back toward endurance and faster recovery. In a clinical trial of older adults, eight weeks of supplementation improved both strength and aerobic capacity. Participants walked farther in six minutes, climbed inclines more than 50 percent longer, and recovered more quickly between intervals. These were clear signs of more efficient energy metabolism and mitochondrial support16. Similar benefits appear in other groups. A 2023 study in overweight adults found that 12 milligrams of astaxanthin daily for four weeks produced impressive results. Supplementation led to significant improvements not only in endurance but also in muscle strength, muscle size, and muscle quality, which are key markers for sarcopenia prevention and healthy aging¹⁷. Just as striking, the study showed a shift in metabolism toward greater fat oxidation and reduced reliance on carbohydrates during exercise. This kind of metabolic flexibility is valuable for anyone starting a fitness routine and just as relevant for seasoned athletes. In competitive cyclists, as little as 4 milligrams per day for four weeks boosted average power output by 15 percent and cut nearly two minutes from a 20-kilometer time trial¹⁸. One smaller but notable study stands out because it used astaxanthin in its whole algal biomass form. Over six months, young men taking a daily dose equivalent to 4 milligrams of astaxanthin from Haematococcus pluvialis performed three times as many squats as those on placebo19. This was a striking demonstration that the whole-food form of astaxanthin can directly translate into measurable gains in muscle performance. These findings, viewed together, add a bold red brushstroke to the picture of fitness nutrition. Astaxanthin consistently supports stamina, strength, and recovery. From rehabilitation and first steps into exercise to the pursuit of peak performance, it offers a nutritional edge for muscles in motion. The Whole Red Food Advantage In Haematococcus pluvialis, astaxanthin is carried within a rich nutritional context that includes lipids, proteins, polyunsaturated fatty acids, amino acids, and a spectrum of other phytonutrients20. Together, these compounds create a remarkable survival matrix. This nutrient-dense system has been shown to deliver measurable benefits, including improvements in strength endurance. Astaxanthin in whole algal form is not simply a single compound but part of a coordinated network of nutrients shaped by nature. This food-based context may be the most meaningful way to bring its benefits into human health. Clinical Takeaway: Synergy on the Red Carpet of Nutrition Strategy Astaxanthin makes the most sense not as a solo act but as part of a bigger red food story. Across nature, red pigments act as survival tools, protecting plants, algae, and fruits under stress. When we eat them, those same phytonutrients extend protective benefits to us. Yet more than 90 percent of Americans fall short on intake of red and orange phytonutrients²¹, leaving a wide nutritional gap. Think of beetroot, with its deep red roots brimming with nitrates and betalains. Or mountain spinach, carrying red leaf pigments along with chromium and electrolytes. Add in everyday staples like strawberries and red bell peppers, and suddenly a full cast of red nutrition takes the stage. Within this ensemble, astaxanthin-rich algae earns its spotlight on the red carpet of nutrition science.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Featuring guest Dr. Deanna Minich Episode 11 – airs October 2nd, 2025 Discover how eating the rainbow can support your brain, heart, and overall vitality in this delightful episode featuring Dr. Deanna Minich, an internationally-recognized teacher, author, scientist, speaker, and artist. Host Dr. Daina Parent, ND, guides an engaging conversation with Dr. Minich about the importance of phytochemicals in whole foods, especially those found in a spectrum of red and purple foods. The conversation explores the how, when, and why of eating a diverse, colorful diet, the importance of eating seasonally and locally, and the unique ways phytochemicals influence cardiovascular, neurological, and musculoskeletal health. Dr. Minich also shares insights from her latest book, The Rainbow Diet and previews her upcoming keynote at the Whole Systems Symposium. With more than 20 years of experience spanning clinical practice, product formulation, research, and education, Dr. Minich brings both scientific depth and a creative perspective to food as medicine. Use the audio player above to listen now! And don’t forget to follow and like our podcast channel to stay up-to-date on upcoming episodes. Highlights of the episode include: Spectrum of red foods – deep purple to pink phytonutrients Heart health – betalains and expansion of blood vessels Beets as a top nitrate containing food Red as connected to muscle, longevity, and vasculature Deanna as Keynote Speaker at the Whole Systems Nutrition Symposium on October 24th – addressing soil health and modern nutrition challenges Podcast Summary 2:11 New edition of The Rainbow Diet book 3:43 What, Why, How and When to eat more whole foods 6:28 Colorful foods for colorful moods – beyond chronic disease prevention, phytochemicals support mental health 8:07 Purple and red foods with polyphenols to benefit the Gut-Brain Axis 11:20 Eating with the seasons 13:10 Health benefits of red food phytochemicals – polyphenols and nitrates 14:37 How color informs us – the world around us and within; the color red as connected to adrenals, stress response, blood, inflammatory immune response, and more 18:28 Red has two sides – certain red foods are high histamine or inflammatory (nightshades, strawberries, etc.); other red foods are less inflammatory and offer powerful phytochemicals 22:09 Spectrum of red foods – deep purple to pink phytonutrients 24:34 Health benefits of phytochemicals in beets when using the whole plant – beet greens, stalks and beetroot 28:01 Heart health – betalains and expansion of blood vessels 29:08 Beets as a top nitrate containing food 30:56 Gut health and it’s impact on converting nitrates to nitric oxide; importance of nitric oxide in vasodilation and heart health 35:47 Bloodflow as it connects to parasympathetic and sympathetic nervous systems, and brain health 38:11 Red as connected to muscle, longevity, and vasculature 43:01 Incorporating a variety of red foods to benefit from a diverse group of phytochemicals 47:10 Dr. Deanna Minich as Keynote Speaker at Whole Systems Symposium Virtual Symposium on October 24th – Dr. Minich’s talk is called Eating by Nature’s Principles: Color, Creativity, Diversity, and Rhythm 52:30 Educational resources and Events from Dr. Minich This podcast is sponsored by Standard Process About Standard Process – Only at SP https://youtu.be/5tWHmfTcCYU?si=TeSPV0L8NN1r7XWc

Red Food Synergy in Whole Food Nutrition Mountain spinach (Atriplex hortensis), also known as red orache, could be called the long-lost cousin in its nutritional family tree. It shares lineage with beets, spinach, and quinoa, plants that each found fame in modern health and culinary circles. Beetroots are celebrated for their earthy, nutrient rich sustenance. Spinach became the household leafy green. And quinoa was reborn as an ancient grain for the protein conscious. For their long-lost cousin, however, the path diverged. Mountain spinach, grown centuries before spinach claimed the table, was gradually forgotten. Once, mountain spinach held a place on the traditional salad plate, where its tender leaves were often paired with the dainty, lemony bite of sorrel. Its flavor is a paradox of saltiness and mineral richness, softened by an alkaline smoothness. Its delicate texture suggests it may contain fewer oxalates than green spinach. And beyond the kitchen, it was valued in traditional medicine as a spring tonic, described as a gentle stimulant to the metabolism and a remedy for tiredness and nervous exhaustion¹. In Mediterranean traditions, it was even regarded as a supportive food for people with diabetes². The Sweet and the Salty Sides of Red Beetroot and mountain spinach both carry a red food signature, yet they express it in different ways. Beets store much of their strength underground, concentrating low glycemic sweetness and rubied compounds in a fleshy root, while mountain spinach sends its pigmented vitality upward into its saline touched crimson leaves. They overlap in their ability to deliver natural nitrates, which relax blood vessels. And they draw attention with their fuchsia hued betacyanins, molecules which act as powerful antioxidants. Together these compounds, and others in their respective matrices, synergize to support cardiometabolic health, enhance exercise performance, and contribute to resilience and longevity. Bedazzling Betacyanins Betalain pigments, especially betacyanins, are responsible for the eye-catching garnet tones both cousins share. Recent analysis of red Atriplex hortensis identified at least twelve distinct betacyanin compounds, including celosianin and amaranthin, which showed especially strong antioxidant power. In laboratory studies, these red-violet extracts from mountain spinach were able to neutralize free radicals and protect heart cells from oxidative stress³. These findings position mountain spinach as a promising dietary source of colorful bioactive phytonutrients with potential benefits for cardiovascular health. Red beetroots put on a show with their jewel-toned betacyanins, but they might also bedazzle our performance outcomes. In competitive runners, even a week of supplementing with a betalain-rich beet concentrate significantly improved performance in a 5-km time trial. Compared with placebo, participants ran faster and demonstrated a lower heart rate, a lower rate of perceived exertion, and a significant reduction in blood lactate. Markers of post exercise muscle damage were also less in the betalain group⁴. In addition to these performance benefits, betalains have been shown to support healthy lipid and glucose metabolism by lowering LDL cholesterol, triglycerides, body mass index, and post-meal glucose levels. They also help boost antioxidant defenses by activating Nrf2 and upregulating detoxification enzymes, while reducing inflammation through inhibition of NF-κB and other pro-inflammatory markers⁵. Natural Nitrates and Vascular Support Another feature mountain spinach shares with the beetroot is its natural nitrate content. When grown in nutrient-dense soils, Atriplex hortensis accumulates measurable nitrate levels in its leaves⁶. In the body, these dietary nitrates are converted to nitric oxide, a signaling molecule that plays a valuable role in vascular health. By relaxing blood vessels and reducing peripheral vascular resistance, nitric oxide helps improve circulation and supports healthy blood pressure⁷. Mountain spinach provides a parallel nitrate benefit, making it a natural complement to its red-rooted cousin. For active individuals, the nitrates in both beets and mountain spinach may support oxygen delivery to muscles, delay fatigue, and improve endurance. For those with cardiometabolic concerns, they may contribute to healthier vascular function and resilience over time. Red beets are the most famous nitrate-rich vegetable, widely studied for their ability to enhance endothelial function and improve exercise performance. A 2021 clinical trial in postmenopausal women demonstrated that drinking just half a glass of beetroot juice two to three hours before workouts improved walking performance and mobility outcomes⁸. Participants increased their distance in the six-minute walk test by 40 meters and showed better heart rate recovery, with a decrease of 10 beats per minute after the test. These gains highlight that the benefit of nitrates goes beyond blood pressure, extending to functional capacity, stamina, and independence in daily life. Anthocyanins: The Burgundy Exception While betacyanins dominate the red color spectrums of these two superfoods, in some varieties of mountain spinach, perhaps those that deepen toward burgundy, there is also evidence of anthocyanin expression9. This adds another layer to its red phytonutrient profile and connects mountain spinach to other anthocyanin rich foods such as blueberries, cherries, and pomegranates. While betacyanins dominate the red color spectrums of these two superfoods, in some varieties of mountain spinach, perhaps those that deepen toward burgundy, there is also evidence of anthocyanin expression9. This adds another layer to its red phytonutrient profile and connects mountain spinach to other anthocyanin rich foods such as blueberries, cherries, and pomegranates. Anthocyanins are among the most studied plant pigments for human health. They have been associated with improved endothelial function, healthier lipid profiles, benefits for glycemic control, and neuroprotection. Their antioxidant and signaling activities may help preserve cognitive function and resilience with age, making them important contributors to cardiometabolic health across the lifespan10. Nature’s Mineral Rich Electrolyte Beets often steal the spotlight for their nutritive bounty, celebrated as a source of magnesium, folate, potassium, and phytonutrients tied to vascular and metabolic health. Yet their leafy cousin, mountain spinach, receives far less attention despite being mineral-dense. As a true halophyte, Atriplex thrives in saline soils by concentrating minerals such as sodium and potassium. To offset this internal load, the plant elevates alkaline compounds that buffer and protect its tissues from salt stress11. The result is foliage that is both electrolyte-rich and distinctly alkaline, a dual strategy that explains its resilience and characteristic flavor. For active bodies, this translates into a leafy green that naturally replenishes electrolytes, lending it a restorative role during exertion or heat stress. Beyond its electrolyte profile, mountain spinach also stands out for nutrient density. Compared with common spinach, it provides significantly more protein, magnesium, vitamin C, and carotenoids. Even its seeds are remarkable: while quinoa is valued as a high-protein cereal, mountain spinach seeds contain even more protein with fewer carbohydrates³. The Chromium Edge Here, mountain spinach truly forges its own way. While beets also contain chromium, mountain spinach is recognized for offering it in higher concentrations. Chromium is a trace mineral that, while required only in small amounts, plays an outsized role in human health. It is also one of the nutrients most likely to become depleted. Losses occur naturally through sweat, making it especially relevant during the heat of summer and for those who are highly active. Levels also tend to decline with age, and these decreases have been linked to higher risks of cardiovascular disease and type 2 diabetes12. Chromium has been studied for its activity in glucose regulation and insulin sensitivity. From a clinical nutrition perspective, this is meaningful for supporting healthy blood sugar balance and metabolic efficiency. A systematic review and meta-analysis of 28 randomized controlled trials found that chromium supplementation significantly reduced fasting plasma glucose, insulin, HbA1c, and insulin resistance in patients with type 2 diabetes13. Beyond its metabolic role, chromium has also been shown in preclinical models to upregulate heat shock proteins, molecules that help cells adapt to stress and maintain resilience14. Heat shock proteins themselves are well recognized in human physiology for their role in exercise adaptations, where they are activated by physical activity and contribute to cellular protection and improved performance15. This connection places chromium at the intersection of metabolic health, stress adaptation, and healthy aging, and highlights why the concentrated levels found in this red leafy vegetable may be especially significant. Clinical Takeaway: Pairing Red Synergies Mountain spinach combines a rare constellation of traits. As a halophyte, it concentrates electrolytes and alkalinity, contributing to both resilience and a distinctive taste. It provides a concentrated source of chromium, a trace mineral relevant to blood sugar regulation, stress response, and healthy aging. It naturally delivers dietary nitrates that support vascular health and exercise performance. It is rich in betalains, pigments shown to protect cells, reduce inflammation, and even improve athletic performance. And in some varieties, it adds anthocyanins, expanding its spectrum of protective red compounds even further. What makes mountain spinach especially compelling is the synergy of its minerals and pigments working together within a whole food matrix. Just as beets are recognized for their root-based nutrition, mountain spinach shines through its leafy vitality. Together, these red cousins reveal how roots and leaves can complement one another, reinforcing shared benefits while also offering their own unique strengths. Once a staple of traditional foodways, this forgotten leaf is finally stepping out from behind the red curtain of nutrition science. Learn more about Mountain Spinach https://youtu.be/upSaqlMqHMQ?si=ew0S_xUwcf51hhpR   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

About this Episode Episode 10 – airs September 18, 2025 Alexis Schultz, a research scientist for Standard Process, focuses on agronomy research, plant breeding, and crop development on the Standard Process certified organic farm. Bridging the connection between healthy soils, resilient crops, and superior nutrition is at the heart of Alexis’ work. With a deep understanding that our health begins with the soil and the food we grow from it, she’s dedicated to research that strengthens the link between agriculture and well-being. Listen in as Alexis and Dr. Sarah Clarke engage in an educational and inspirational conversation about healthy soil – how to build it and why it’s important for good health.  Use the audio player above to listen now! And don’t forget to follow and like our podcast channel to stay up-to-date on upcoming episodes. Highlights of the episode include: What constitutes healthy soil and how healthy soil affects our health Keeping soil healthy with regenerative and organic farming practices Plant breeding defined and how it differs from GMOs Whole Systems Nutrition Symposium on October 24th – addressing soil health and modern nutrition challenges Podcast Summary 2:06 What constitutes healthy soil and how healthy soil affects our health 5:10 How the microbiome of each plant compare to the human microbiome 8:32 Keeping soil healthy with regenerative and organic farming practices 11:16 How cover cropping improves the diversity of the root system 14:16 Using compost to enrich soil 17:10 Organic farming practices used to maintain organic certification and prevalence of organic farming in the US 19:45 Plant breeding defined and how it differs from GMOs 22:53 Ancient Oats – history of cultivation and how the nutrient content has changed 25:40 Benefits of seed selection and variety trials 27:38 Growing mountain spinach – does the bright red color of this plant contain more phytonutrients than less vibrant varieties? 29:40 Emphasis on research at the Standard Process Farm 30:56 Alexis as a guest speaker at the Whole Systems Nutrition Symposium on October 24th – addressing soil health and modern nutrition challenges  This podcast is sponsored by Standard Process About Standard Process – Only at SP https://youtu.be/BdFbUypqf30?si=hmrI7CtNYMMBZoBj

The alfalfa plant (Medicago sativa Linn.) is grown for its unique blend of protein, B vitamins, and minerals. It is a perennial flowering legume widely grown across the world. The sprouts and whole plant material can be used to deliver essential nutrients and phytoactive compounds. Key Nutrients in Alfalfa Percentages shown as %DV per serving of 5g alfalfa juice extract. Total Phenolic Concentration in Alfalfa Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Alfalfa Flavones Compounds with anti-inflammatory, antimicrobial, and anti-cancer activity Adenosine Apigenin Luteolin Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity Carotenoids Antioxidants with anti-cancer potential and may lower risk of macular degeneration Beta-carotene (0.87 mg/g)* Alpha-carotene (0.06 mg/g)* Beta Cryptoxanthin (0.06 mg/g)* Saponins Support the immune system, healthy cholesterol levels, and blood glucose levels Bayogenin Foumononetin Hederagenin Medicagenic Acid Soyasapogenol A Soyasapogenol B Soyasapogenol E Soyasaponin I Zahnic Acid Flavonols Promote antioxidant activity and vascular health Quercetin (17 mcg/g)* *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods Clinical Takeaway CAN ADD SOME TEXT HERE OR TAKE THIS SECTION OUT   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Hypothalamic-Pituitary-Adrenal (HPA) axis The body’s stress response is governed primarily by the Hypothalamic-Pituitary-Adrenal (HPA) axis, which coordinates the mental, emotional and physiological response to acute and chronic stressors. The downstream organs in this axis, the adrenals, are located on top of the kidneys and produce steroid hormones, such as cortisol and aldosterone, as well as catecholamines, including epinephrine and norepinephrine. Steroid hormones are critical for many functions in the body including growth, metabolism and reproduction, while catecholamines are involved in the body’s fight or flight response. The adrenal glands also play a significant role in the body’s circadian rhythm through cortisol secretion.1 During acute stress, cortisol is released by the adrenals as a protective mechanism, helping to increase heart rate, enhance glucose production and suppress non-essential functions like digestion and immunity; this is a natural and necessary part of the stress response, allowing the individual to fight or flee from impending danger. When the immediate threat dissipates, this fight or flight response should transition back to ‘rest and digest,’ allowing cortisol levels to normalize and the parasympathetic nervous system to restore calm and balance. In the modern world, however, many individuals are living in a state of chronic elevated stress, and have lost this ability to move fluidly between fight and flight or rest and digest. Stress can have numerous root causes- mental and emotional, stemming from socioeconomic status to overwhelm with life situations, to physiological causes, such as living with a chronic disease. The longer an individual lives with stress and dysregulation of the HPA axis, the more susceptible they become to comorbid conditions like cardiovascular disease, immune dysfunction, depression and diabetes.2 Herbal Medicines for Adrenal Support Herbal medicines have a long history of use in supporting the human stress response, from calming immediate acute stress to building a deeper resilience against the negative effects of long-term stress. Adaptogens are revered for their ability to build this foundational resilience. Initially classified as plants that enhance a state of ‘non-specific’ resistance to stress,3 modern research has helped to elucidate the various mechanisms by which these plants provide protection against the negative impacts of mental, emotional and physiological stress. In both animal and human research, adaptogens have been shown to exhibit neuroprotective, anti-fatigue, immune modulating, antidepressive, anxiolytic, antioxidant, nootropic and CNS modulating activity.4 Two of these adaptogenic herbs, licorice root and rehmannia rhizome, have been used for centuries in traditional systems of medicine in the treatment of a variety of disorders stemming from dysfunction within the HPA axis and the long-term ramifications of unmanaged stress. Licorice Licorice (Glycyrrhiza glabra) is a plant in the legume or Fabaceae family, native to regions of Asia and Europe. Licorice roots have been used as a medicine and flavoring agent for over 4000 years, recorded in early texts such as the Assyrian Herbal (2000 BC) and Ebers Papyrus (1600 BC).5 The ancient Egyptian, Chinese and Greek civilizations used the root in the treatment of various diseases, including colds, coughs, chills, skin diseases, wounds and stomach disorders. Hippocrates recommended the use of the herb for treating dropsy (edema), while Dioscorides is believed to be the first to describe its use in treating stomach and intestinal ulcers.5 Licorice (Glycyrrhiza glabra) is a plant in the legume or Fabaceae family, native to regions of Asia and Europe. Licorice roots have been used as a medicine and flavoring agent for over 4000 years, recorded in early texts such as the Assyrian Herbal (2000 BC) and Ebers Papyrus (1600 BC).5 The ancient Egyptian, Chinese and Greek civilizations used the root in the treatment of various diseases, including colds, coughs, chills, skin diseases, wounds and stomach disorders. Hippocrates recommended the use of the herb for treating dropsy (edema), while Dioscorides is believed to be the first to describe its use in treating stomach and intestinal ulcers.5 In Traditional Chinese Medicine (TCM) the root is used as a Qi tonic, indicated in the treatment of debility and weakness, as well as building resilience to and treating viral infections and other immune system dysfunctions. Similarly, in traditional Western herbal medicine, licorice is classified as an adaptogenic plant, and used as an adrenal tonic to help improve resilience against the negative physical, mental and emotional impacts of acute or chronic stress. Licorice exerts its adaptogenic effects through several mechanisms, primarily involving the modulation of steroid hormone production and immune response. The key bioactive constituent in licorice is the triterpene saponin glycyrrhizin, one of the compounds responsible for the sweet taste associated with licorice root. Steroidal saponins, found in many adaptogenic plants, have been shown to promote neuroplasticity/neurogenesis, restore neurotransmitter function, enhance key neuroprotective compounds like BDNF, and exert a protective effect over the HPA-axis.6,7 Glycyrrhizin has been shown to inhibit 11β-hydroxysteroid dehydrogenase (11β-HSD), the enzyme responsible for inactivating cortisol. Inhibiting 11β-HSD supports maintaining or elevating cortisol levels, a key reason for the historical use of licorice in the treatment of Addison’s Disease.8,9  Human studies show that while licorice can raise cortisol in patients with Addison’s disease, it can lower cortisol in others.10 This modulating rather than overtly stimulating or suppressing effect exemplifies the definition of an adaptogen – an herb that can help support individual response to stressors through hormone regulation, adrenal response and improving nervous system tone. Licorice is considered a Safety Class 2B, 2D herb by the American Herbal Products Association (AHPA). It is not for use in pregnancy except under the supervision of a qualified healthcare practitioner, and not for use in persons with hypertension, liver disorders, edema, severe kidney insufficiency, low blood potassium, heart disease with edema, or congestive heart failure. It is not considered appropriate for prolonged use or in high doses except under the supervision of a qualified healthcare practitioner.11 Rehmannia The uncured root of rehmannia (Rehmannia glutinosa), known in TCM as ‘dihuang,’ has been used in traditional medicine for centuries to nourish the yin, or the body’s restorative qualities – the ability to rest, find stillness and experience calm.  In TCM, rehmannia was used in the treatment of febrile diseases, skin eruptions, nosebleed, to prolong life, and improve cognitive function.12 As an herb that cools heat and restores the bodily fluids, rehmannia is particularly indicated in cases of autoimmune diseases and other chronic, inflammatory disorders. Like licorice, rehmannia is known as an adaptogen in Western herbal medicine, and is used in the management of both acute and chronic stress. The uncured root of rehmannia (Rehmannia glutinosa), known in TCM as ‘dihuang,’ has been used in traditional medicine for centuries to nourish the yin, or the body’s restorative qualities- the ability to rest, find stillness and experience calm.  In TCM, rehmannia was used in the treatment of febrile diseases, skin eruptions, nosebleed, to prolong life, and improve cognitive function.12 As an herb that cools heat and restores the bodily fluids, rehmannia is particularly indicated in cases of autoimmune diseases and other chronic, inflammatory disorders. Like licorice, rehmannia is known as an adaptogen in Western herbal medicine, and is used in the management of both acute and chronic stress. Much of the modern research exploring the mechanisms of action for rehmannia highlight the impact of the root on improving response to physiological stressors and immune response. In an animal model of adrenal depletion, administering rehmannia root prevented or reduced structural changes to the pituitary and adrenal cortex,13 suggesting that rehmannia root protects the pituitary and adrenals on a physical level during times of acute stress. Preclinical research has also demonstrated that rehmannia extracts were effective in nerve damage recovery, memory enhancement, and cognitive function.14 The strong immunomodulating properties of rehmannia make the root a key botanical for individuals who experience immune challenges during times of stress- such as autoimmune flares triggered by mental or emotional stress- or those who live with the physiological stress of chronic immune disorders. Preclinical research has shown that rehmannia root is effective in mitigating inflammation and symptoms associated with atopic dermatitis and allergic dermatitis,15,16 and downregulating key markers associated with autoimmune disorders, including IL-2, IFN-γ, IL-6, IL-10, and TNF-α.17 Clinical Takeaways Licorice and rehmannia are a powerful herbal combination for strengthening the ability to stay well during times of elevated stress so that one’s mental, emotional and physical resources do not become as depleted. Together, these herbs are indicated for the person who needs to metaphorically slow life down in order to find wellness – the person who tends towards hyperirritability and agitation followed by depleting fatigue when faced with stress, or who, during times of stress, seems susceptible to every infection circulating in their community. As immunomodulating herbs, licorice and rehmannia can support individuals living with a variety of chronic diseases through both tempering the stress response and helping to mitigate inflammation and immune dysregulation associated with chronic disease. Rehmannia and licorice, along with many other adaptogens, offer the support and ability to walk through the most challenging times in life with a little more ease and health. When working with plants to address acute and chronic stress, it’s important to remember that the goal isn’t to eliminate the stressors- for many, that is impossible given underlying disease and life circumstances. The therapeutic goal when using adaptogens is to use lifestyle practices like movement, sleep and nutrition alongside the adaptogenic plants to help grow around the stress so that it doesn’t occupy as big a space in the wellness narrative.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Join us as Jack shares his expertise on farming practices that encourage and preserve nutrient density in crops and how patients benefit from optimal nutrition intake from nutrient dense whole foods and whole food extracts. 

Nutritional and botanical interventions, including bitter herbs, omega-3 fatty acids and targeted nutrient balance offer evidence-based alternatives to GLP-1 drugs, as well as opportunities to support those patients already using GLP-1 medications in mitigating side effects and augmenting their results.

About this Episode Episode 8 – airs August 21st, 2025 In this episode, Dr. Daina Parent, ND, sits down with Laurence Katsaras—Naturopath, Acupuncturist, and classically trained Western Herbalist—for a deep dive into incretin hormones, especially GLP-1’s and their far-reaching effects on the body. They discuss the interconnected web of health in which all physiological pathways work together, and how GLP-1 medications can distort this web leading to unintended effects elsewhere. They highlight clinical takeaways for keeping the web strong through hormone balance, gut health, herbs, diet, and lifestyle. They explore the pros and cons of GLP-1 receptor agonist medications, herbal and lifestyle recommendations to help manage side effects, and natural approaches that support the body’s own ability to regulate these pathways. Laurence also shares insights from his 20 years in the natural medicine industry as a clinician, researcher, and educator. A sought-after speaker in the naturopathic and complementary medicine field across Australia and New Zealand, he is known for translating emerging research into practical, actionable strategies for clinical practice. Use the audio player above to listen now! And don’t forget to follow and like our podcast channel to stay up-to-date on upcoming podcast episodes. Highlights of the episode include: GLP-1 medication effects vs. the body’s natural GLP-1 hormone activity Risks for women in perimenopause, menopause, and postmenopause: muscle loss and bone health impacts Herbal compounds that stimulate GLP-1 receptors naturally The complex web of health: restoring balance in interconnected physiological systems Broad benefits of bitter herbs on the gut microbiome as part of a holistic approach to metabolic health Podcast Summary 1:30 Defining incretin hormones, including GLP-1 (glucagon-like peptide-1) 5:06 Organs that are influenced by incretin hormones, and how are they affected 7:48 GLP-1 medication effects vs. the body’s natural GLP-1 hormone activity 8:53 Side effects of GLP-1 receptor agonist medications 11:00 Concerns about weight loss, muscle loss and rebound weight gain after discontinuing medication 15:30 Importance of continuing holistic diet and lifestyle habits after going off medications 18:20 Risks for women in perimenopause, menopause, and postmenopause: muscle loss and bone health impacts 20:07 Herbal compounds that stimulate GLP-1 receptors naturally—gentle, holistic alternatives without dramatic or rapid changes 29:00 How bitter herbs and foods stimulate incretin hormone production naturally 30:30 Herbs with metabolic benefits and that support GLP-1 function 32:25 Is long-term GLP-1 medication use sustainable considering side effects and costs? Harnessing the body’s innate ability to rebalance 33:30 The complex web of health: restoring balance in interconnected physiological systems 36:22 Discontinuation rates of GLP-1 medications: potential for combining herbal approaches with medication 39:00 Herbal safety: choosing the right herb for the right person, only when truly needed 41:14 Broad benefits of bitter herbs on the gut microbiome as part of a holistic approach to metabolic health 47:10 The “interconnected web of health”—how a single strand impacts the whole system 49:20 Clinical guidance for supporting patients considering or currently taking GLP-1 medications This podcast is sponsored by Standard Process About Standard Process – Only at SP https://youtu.be/G6AbE7ddb6s?si=GDwF0V6SooMgv3ML

About this Episode Episode 7 – airs August 7th, 2025 Dr. Daina Parent, ND and Dr. Sarah Clarke, DC, IFMCP engage in an informative clinical conversation about all things folate. From whole food forms to folate’s influence on epigenetics, they transform complex biochemistry into a clear, easy-to-follow, and engaging conversation with clinical gems. They discuss the relationship between folate, vitamin B12, and homocysteine on mental health, brain function, and cardiovascular health and cover biomarkers to help clinicians properly test patients for deficiencies. Drs Parent and Clarke highlight throughout the episode the importance of consuming a whole foods diet that emphasizes foods high in natural forms of folate to support whole body health. Use the audio player above to listen now! And don’t forget to follow and like our podcast channel to stay up-to-date on upcoming podcast episodes. Highlights of the episode include: Natural and whole food forms of folate vs. synthetic folic acid Plant sources of folate when consumed in a whole foods diet Folate’s role in mental health, mood and cognition Golden Chlorella – superfood with folate and vegetarian source of B12 Podcast Summary 2:10 Folate (vitamin B9) overview – why is folate important and what is it’s role in the body? 4:30 Methylation: a folate-dependent process – how is methylation connected to epigenetics and overall healthy functions of body systems 7:00 Foods that contain methyl donors for methylation – including turnip greens, collard greens and other leafy greens 9:00 Methylation and aging 10:00 Natural forms of folate vs. synthetic folic acid 15:10 Why folic acid isn’t the ideal for everyone 17:45 Plant sources of folate when consumed in a whole foods diet 21:00 Dangers of the SAD Diet (Standard American Diet) and over consumption of fortified foods with folic acid 23:35 How malabsorption of nutrients due to GI conditions can impact levels of folate in the body 25:00 When we need more folate and lifestyle habits and medications that impact absorption of folate 27:58 Folate’s role in mental health, mood and cognition – brain health, brain function, and aging 32:10 Folate and it’s connection to cardiovascular health and the importance of B12 and folate in creating balanced homocysteine levels 35:27 Golden Chlorella – superfood with folate and vegetarian source of B12 35:58 How to measure homocysteine and other important biomarkers 41:52 The benefits of running a CBC to help determine folate or B12 deficiencies 44:20 Clinical case that demonstrates the need to find the right form of folate and B12 for each person 45:44 Benefits of whole food forms of folate and B vitamins This podcast is sponsored by Standard Process About Standard Process – Only at SP https://youtu.be/jF7xtqntPFg?si=m7ojkj5yC3v5NlAx