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Can You Get Sufficient NAD Through The Diet?

Can You Get Sufficient NAD Through The Diet?

by | Jul 26, 2022 | Anti-ageing

Heard that getting plenty of NAD+ is the key to healthy ageing? This essential co-enzyme has multiple anti-ageing properties, but our levels decline with age. Let’s look at whether you can support NAD through diet alone and how you can increase your levels naturally.

What is NAD+?

First up, let’s take a quick look at what NAD is.

The full name is nicotinamide adenine dinucleotide – so you can see why it’s easier to shorten it to NAD! It’s a co-enzyme that is found in every single cell of the human body.

WHY WE NEED NAD

To put it simply, we cannot live without NAD. It is required to form ATP – the energy source for our cells. But it also has dozens of mechanisms that help to keep us youthful and healthy. It can repair DNA, reduce oxidative stress and boost multiple anti-ageing pathways.

Without sufficient NAD, you can experience issues such as:

  • Chronic fatigue

  • Decreased brain function

  • Obesity

  • Premature ageing

  • Increased zombie cells (more on these here)

  • Higher oxidative stress and inflammation

  • Increased risk of chronic disease, particularly those related to ageing

  • Less DNA repair, leading to a higher risk of mutations and a shortened life span

Unfortunately, once you hit 40, NAD levels decline by up to 50%. From there, your levels continue to drop, particularly if you have additional lifestyle factors that reduce NAD.

Can you boost your NAD via diet?

Most of our essential enzymes and co-enzymes can be supported by eating a nutritious diet. We are able to consume the building blocks needed to build these compounds via wholefoods.

But unfortunately, that’s not the case with NAD. The major precursor for NAD that is known to boost NAD levels is NR (nicotinamide riboside).

You can get some NR through specific foods. For example, cow’s milk has been shown to contain NR. But the research shows that even across multiple brands of milk, the NR content is minuscule. It certainly does not come close to the dose of NR that research shows can support NAD.

Another option that is known to contain NR is brewer’s yeast. But there isn’t enough research to confirm the average amount of NR that brewer’s yeast contains. It’s also not something that you would consume in a large amount, so your NR intake will likely be minimal.

In theory, any food that contains B3 could also contain NR. But we simply don’t know of any dietary source that contains a significant amount – and certainly not a therapeutic dose.

How to support your NAD levels naturally

So if you can’t get enough of a boost to your NAD via the diet, what other options are there?

There are two major steps to take:

#1 – REDUCE THE FACTORS THAT DEPLETE NAD

No, you can’t hit pause on your age, but there are other factors that can churn through your NAD reserves. They include:

  • A nutrient-poor, highly-processed diet

  • Overeating

  • Poor sleep (quality and quantity)

  • Alcohol consumption

  • Overtraining (excess high-intensity training and/or lack of recovery time)

  • Inflammation

#2 – SUPPLEMENT WITH NR

Many people think that NAD supplements are the solution – but our cells aren’t able to absorb NAD. That’s why we want a precursor that can cross over into our cells, so they can make their own NAD internally.

This is where NR becomes our new bestie.

NR supplementation can increase NAD levels by up to 60% in middle-aged and older adults. So it really is a game-changer when it comes to supporting NAD!

WANT TO SEE THE DIFFERENCE THAT NR AND NAD CAN MAKE FOR YOU?

I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

5 Ways You’re Depleting Your NAD Levels

5 Ways You’re Depleting Your NAD Levels

by | Jul 19, 2022 | Anti-ageing

Could you be exhausting your anti-ageing NAD+ levels without even knowing it? Our NAD levels drop naturally as we age, but there are also lifestyle factors that deplete them. Let’s take a look at 5 big factors that contribute to the loss of NAD.

5 causes of NAD+ depletion

Lifestyle factors can cause a rapid loss of NAD. If you have multiple factors depleting levels, it can lead to rapid premature ageing and an increased risk of chronic age-related disease. So it’s important to be aware of these 5 common causes of low NAD levels.

AN IMBALANCED DIET

Both what you eat and how much you eat can play an important role in your NAD levels. If you’re focusing on plenty of wholefoods and personalised nutrition that supports your body, you will find it easier to maintain healthy levels.

But if you are eating foods that lead to more inflammation and oxidative stress, your NAD gets depleted trying to counteract these effects. Eating excess amounts can have similar effects.

POOR SLEEP

We know how crucial sleep is for your health – it’s when your body does the majority of its repair work. But if you’re not getting enough sleep and/or sleeping poorly, this repair work doesn’t get done.

What does that mean? More damage is sustained over days and weeks, and more NAD is depleted trying to clean up the mess and get you back to a state of health.

On the flip side, NAD can help to restore healthy sleep patterns. It regulates pathways involved in your circadian rhythm which leads to a more ‘youthful’ sleeping pattern. If you’ve noticed you struggle to sleep properly as you get older, low NAD might be the reason.

EXCESS INTENSE EXERCISE

Physical activity is a must for your wellbeing. But if you’re overtraining or including too much intense exercise, you may be depleting your NAD without realising it.

You use NAD during your workouts to access the energy needed to exercise. But if you train excessively, you’re causing more cellular damage. As one of NAD’s tasks is repair of DNA and cells, that means more and more is used.

That’s why it’s important to vary your workout intensity and allow for plenty of recovery time if you engage in high-intensity training.

DRINKING ALCOHOL

It might be delicious and help you to unwind, but alcohol consumption is one of the biggest depletors of NAD. This is because NAD is used in the liver to process and detoxify ethanol (alcohol). The more alcohol you consume, the greater the drop – with some studies showing it can deplete NAD by up to 20%!

Interestingly, NAD is also being considered as a potential therapeutic substance for treating alcohol addiction along with other addictions. So if you struggle with alcohol, food or other substances, supporting your NAD levels may be a way to break that addiction.

UNCONTROLLED INFLAMMATION

It’s no surprise that inflammation is a player in NAD – after all, we know that it’s tied to inflammaging and premature ageing. The issue with this is that inflammation can be sneaky. You may not even realise you have low-grade chronic inflammation issues until you develop a chronic disease!

Inflammation is also involved in each of the above factors. So if you are dealing with one or more of those, you can assume inflammation is also present.

The consequences of low NAD

So what does it mean if you have depleted NAD levels? Just some of the outcomes include:

  • Chronic fatigue (thanks to reduced energy production)

  • Decreased brain function

  • Obesity

  • Accelerate ageing (premature ageing)

  • Increased zombie cells (more on these here)

  • Higher oxidative stress

  • Increased risk of chronic disease, particularly those related to ageing

  • Less DNA repair, leading to a higher risk of mutations and a shortened life span

To put it simply, the lower your NAD, the harder you’re pressing on your ageing accelerator. That’s why we want to counteract this and support healthy levels. To achieve this, we need a combined effort of reducing the depleting factors and boosting your levels naturally.

WONDERING HOW TO BOOST YOUR NAD LEVELS? NR IS THE SECRET!

NR (aka nicotinamide riboside) can increase NAD levels by up to 60% in middle-aged and older adults. So it really is a game-changer when it comes to supporting NAD!

That’s why I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

NAD Drops As We Age – This Is Why You Want To Prevent That

NAD Drops As We Age – This Is Why You Want To Prevent That

by | Jul 12, 2022 | Anti-ageing

NAD+ is an incredibly powerful anti-ageing compound. Our bodies naturally produce it – but levels decline as we age. Want to learn more about why you want to slow the decline as much as possible? Let’s take a closer look.

What is NAD+?

NAD+ stands for nicotinamide adenine dinucleotide (that’s quite a mouthful, which is why we shorten it to NAD!)

NAD is a co-enzyme that is found in every single cell of your body. It helps to process nutrients and form ATP – energy for our cells.

We cannot live without NAD. If you run out of it, you die because you can’t fuel your tissues & cells. But what NAD actually does is a bit more complicated, particularly when it comes to the prevention of premature ageing.

WHAT DOES NAD+ DO FOR US?

This is where the science gets a little complex, so bear with me here. The major function of NAD is to support energy production and DNA repair throughout all of the cells in your body. This helps to maintain the wellbeing of every organ, every gland, everything from your skin to your gut and even your metabolism.

But NAD also has some specific actions when it comes to longevity and healthy ageing, including:

  • Delaying cellular senescence (aka zombie cells – more on those right here)

  • Reducing oxidative stress

  • Protecting against age-related diseases and premature ageing

  • Boosting major anti-ageing pathways including sirtuins, mTOR and AMPK (stay tuned for more info about why they are so amazing!)

Because of these benefits, researchers believe that NAD+ is key to improving your healthspan and potentially even your lifespan!

NAD+ as we age

It’s a pity that NAD is such an amazing compound for protecting against ageing – and yet it decreases as we age! Once you’re over 40, NAD levels decline by up to 50% and continue to drop as you age further.

This leads to symptoms including chronic fatigue, decreased brain function, obesity and accelerated ageing. That’s why we want to ensure we maintain our levels, particularly once you hit your 40s!

HOW TO SUPPORT NAD+ LEVELS

There are 3 key steps for supporting NAD levels, particularly to prevent the decline caused by ageing.

Step 1 – cut the factors that deplete NAD

You can’t stop yourself from ageing, but there are also lifestyle factors that deplete levels. To address these, make sure you:

  • Eat a wholefood-based diet

  • Reduce your intake of processed & high-sugar foods

  • Prioritise high-quality sleep

  • Moderate your alcohol intake

  • Stick to an exercise regime that is moderate intensity (not high!)

  • Address any underlying causes of inflammation

Step 2 – Increase your intake of NAD precursors

Yes, you can eat foods that support NAD levels naturally. I’ll explore these foods in more detail in a future article, but the main precursor we want plenty of is NR (nicotinamide riboside).

Unfortunately, diet alone is not enough to increase NAD levels, particularly once the age-related decline kicks in.

Step 3 – supplementation

The benefits of an NR-rich diet and a NAD-supportive lifestyle, while useful, are also limited. That’s where supplements can help to bridge the gap, particularly if your levels are already dropping due to age.

NAD supplements and infusions are popular options. But NAD is too big to get through the cell membranes, meaning that it can’t actually boost NAD where it actually matters – in the cells. The way we can get around that is by using a precursor that can enter the cells and convert into NAD.

This is where NR becomes a key player.

NR can increase NAD levels by up to 60% in middle-aged and older adults. So it really is a game-changer when it comes to supporting NAD!

That’s why I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

Why NR Is The Supernutrient You Didn’t Know Your Body Needed

Why NR Is The Supernutrient You Didn’t Know Your Body Needed

by | Jul 5, 2022 | Anti-ageing

You might not have heard of NR (nicotinamide riboside) – but this is the #1 nutrient you want to know if your goal is healthy ageing.

Age often leads to disease, but that doesn’t have to be the case. The goal is to improve our healthspan as well as our lifespan! That means reversing or at least slowing down the process of ageing. This might sound like science fiction, but the cutting-edge research suggests it might be more achievable than we think.

One of the compounds that is being closely examined right now is NAD+. Let’s take a look at what NAD is all about, why we want to boost it and how NR is the key supernutrient to achieve that.

What is NAD+?

NAD+ stands for nicotinamide adenine dinucleotide. This compound is found in every single cell of your body. If you run out of it, you die! It is a critical co-enzyme for living because it helps to process nutrients and form ATP – energy for our cells.

From a longevity point of view, it also boosts the three major anti-ageing pathways:

  • Sirtuins

  • mTOR

  • AMPK

(stay tuned for more info about these pathways and why they are so amazing!)

What does this mean? Well the research shows that when these pathways are activated by NAD, the organism becomes healthier, disease-resistant and they live longer. The opposite also occurs if those pathways are turned down – you become sicker, more prone to disease, and your lifespan shortens.

NAD+ and ageing

Once you’re over 40, NAD levels decline by up to 50%, and continue to drop as you age further. The interesting thing is many of the factors that deplete levels are actually lifestyle related! For example, NAD drops with:

  • Intense exercise

  • Inflammation (hello, inflammaging!)

  • Immune stress

  • Sleep disruption

  • Overeating

  • Alcohol consumption

  • An imbalanced diet

This leads to symptoms including chronic fatigue, decreased brain function, obesity and accelerated ageing. So we definitely want to ensure we maintain our levels, particularly once you hit your 40s!

How to support your NAD levels naturally

The first step is to address any lifestyle factors that could accelerate depletion. That includes:

  • Improving your sleep

  • Eating a wholefood-rich diet

  • Reducing highly processed foods and added sugars

  • Moderating alcohol intake

  • Maintaining a moderate intensity exercise regime

  • Addressing underlying causes of inflammation

You can also support NAD levels by consuming specific foods that are rich in B vitamins. Unfortunately, you can’t get enough NAD through the diet alone to maintain your levels once they start to decline.

In previous generations, we would have higher levels as those lifestyle factors wouldn’t be an issue, so we’d stay healthier for longer. But even the healthiest person these days can’t completely avoid things like inflammation, stress and disrupted sleep.

That means that supplementation is needed to address this shortfall.

NAD+ SUPPLEMENTS

NAD supplements and infusions are becoming more popular – and they can be incredibly pricey. But NAD is too big to get through the cell membranes. The way we can get around that is by using a precursor that can enter the cells and convert into NAD.

And that’s where we start to look at NR.

NR can increase NAD levels by 40-50%, and it has published human trials that show benefits. It also has an abundance of safety data to back it up. Stay tuned for future articles where I’ll explore these findings in more detail – but needless to say, it has incredible benefits when it comes to anti-ageing!

That’s why I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

How A Naturopath Stays Younger For Longer – My Top Tips

How A Naturopath Stays Younger For Longer – My Top Tips

by | Jun 28, 2022 | Anti-ageing

Have you ever wondered what an anti-ageing naturopath does to stay young, healthy and happy? Healthy ageing is not just important for my clinic – it’s something I aspire to as well. That’s why I’ve combined the best research and information out there to create my own anti-ageing routine.

If you want to know the habits that I prioritise to combat ageing, you’ve come to the right place.

A naturopath’s top tips for looking and feeling youthful

8 Simple Anti-Ageing Tips From A Naturopath

PERSONALISED NUTRITION

This is #1 for a reason – taking a personalised approach to nutrition transformed my health. Our bodies are all unique, and as a result, some people can have a negative reaction to foods that we think of as healthy. By understanding the foods and drinks that your body responds to, you can tackle issues like inflammation at the root.

This tailored approach is why my Glow Protocol clients go through incredible transformations as well – inside and out! Learn more about The Glow Protocol here.

MOVEMENT

Staying active is one of the best ways to protect yourself against ageing. Moving your body helps to maintain muscle mass, which is protective against chronic disease, falls and frailty in later years. It also helps to support your cognitive function as well!

Find a way to move your body – ideally on a daily basis – that you enjoy. This could be something gentle like walking or yoga, or it could be more intense exercise. You may even want to opt for something a bit different like pole-dancing or rock-climbing!

PRIORITISING SLEEP

I often have clients come to me who aren’t sleeping, either because they can’t or because it’s last on their to-do list. But getting a good sleep actually helps you to function better physically and mentally.

I make sure that I get enough sleep AND that it is quality sleep. There’s not much point in getting 8 hours every night if you’re tossing and turning the whole night! That’s why I have habits that support sleep (including one I mention below)

Not sure why you can’t sleep? Make sure you give this a read.

HAVING FUN!

Fun is different for everyone – you might have a hobby you love, enjoy travelling, or get a kick from trying new things.

For me, one of the most important ways to have fun is by playing with my pups. This is a winner for everyone – I get to have fun, the furkids are happy, and we all fill up our social needs as well!

SWITCHING OFF

At 6pm, my screen goes off. After that, there are no more emails, social media, or anything like that until the next day.

This has been a game-changer habit for me as it helps to reduce stress, relax my mind and improve my sleep. And as we know, stress & sleep are two essential pillars of anti-ageing!

GETTING OUT INTO NATURE

There is incredible healing power in nature when it comes to stress, inflammation and overall wellbeing. That’s why I spend plenty of time in nature every week.

This is an easy habit for those of us who live in sunny Queensland. But if you’re in a colder or less predictable climate, you still want to get outdoors at least a few times a week. To make it even easier, you can combine it with other healthy habits such as walking or spending time with your friends.

MEDITATION

As a yoga & meditation teacher, it’s no surprise that I’m a big fan of meditation! The research into regular mindfulness and meditation continues to show us how it can benefit not only your mental health, but also your physical wellbeing too. Studies show that meditation also plays an important role in healthy ageing.

If you’ve never tried meditation before, start small. Many people prefer the use of guided meditations – they tell you what to focus on so you feel less scattered and monkey-minded!

HIGH-QUALITY SUPPLEMENTS

Diet and lifestyle are the biggest players when it comes to anti-ageing. But sometimes, we need a little helping hand to rebalance, restore and refresh. That’s where supplements can be a useful addition.

NOT ALL ANTI-AGEING SUPPLEMENTS ARE CREATED EQUAL!

If you’re looking to add one or more supplements to your regime, you want to ensure that they are high quality AND they have ingredients that have effective anti-ageing properties.

Honestly, when I looked for the type of supplement I wanted, my options were limited. That’s why I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

The Top Anti-Ageing Nutrients You Need To Know About

The Top Anti-Ageing Nutrients You Need To Know About

by | Jun 21, 2022 | Anti-ageing

Did you know that specific nutrients have anti-ageing properties? From fighting against free radicals to protecting against chronic disease, getting the right nutrients can be crucial if you want to stay younger for longer.

Let’s take a look at the top anti-ageing nutrients to include in your regime.

ANTIOXIDANTS

Antioxidants might not be considered ‘essential’ for health like vitamins and minerals – but when it comes to the fight against ageing, they are your best friends!

The best way to get more antioxidants in? Eat a wide variety of plant foods – fruit, vegetables, nuts, seeds, wholegrains, beans and legumes, herbs and spices. The more colour you add into your diet, the wide the range of antioxidant types you’ll be consuming.

SELENIUM

Selenium is probably the most potent mineral when it comes to anti-ageing. It is an antioxidant that combats free radicals and inflammation. But it also has other important functions that contribute to healthy ageing, including:

  • Thyroid function

  • Brain function & cognition

  • Immune function & modulation (balancing excess immune reactions)

  • Supporting a healthy heart

However, it’s important to be aware that too much selenium is also a problem. When you have excess selenium, it begins acting as an oxidant (free radical) and can lead to serious health implications. That’s why it’s best to seek professional advice when it comes to the right dose for your needs.

COQ10

Coenzyme Q10 is naturally produced in the body. But like many beneficial compounds, the production goes down as we age. This decline in production is linked to many ageing concerns including loss of muscle, frailty, increased cholesterol and reduced quality of life.

CoQ10 can offer benefits such as:

  • Antioxidant properties

  • Improving mitochondrial function & energy production

  • Reducing inflammation

  • Protecting against heart disease

  • Reducing the side effects of statin use

RESVERATROL

Most of us know this one as the reason why red wine consumption (in moderation) is associated with greater health! This polyphenol has incredible properties that can help to protect against the effects of ageing. For example, it is:

  • Anti-inflammatory

  • Antioxidant/free-radical fighting

  • Hypotensive (reduces high blood pressure)

  • Hypolipidemic (reduces high blood lipids)

  • Beneficial for the gut microbiome

  • Able to balance the immune system

Research also suggests it also has protective effects against many chronic diseases. So really, it’s a superstar nutrient! Unfortunately, it is not one that is easy to get enough of via the diet, so supplements are often warranted to achieve these effects.

NICOTINAMIDE RIBOSIDE

Now this is one that you might not be familiar with – but it’s an astounding nutrient when it comes to ageing. Nicotinamide riboside, or NR for short, is a micronutrient. NR has the ability to boost the co-enzyme nicotinamide adenine dinucleotide (NAD+).

Without diving too deep into the science right now, NAD+ is critical for DNA repair and energy for your cells. NAD+ declines as you age, and it can also be depleted by several stressors. But NR can boost your NAD+ levels, which means more cellular energy, faster repair, and greater wellbeing overall.

Does this sound like exactly what you need? Learn more about my innovative new supplement Energy Glow NR here.

ANTI-AGEING NUTRIENTS ARE ONLY ONE PIECE OF THE PUZZLE!

It takes the right foods, the right mindset and the right protocol if you want to stay young and vibrant for many years to come.

If you’re ready to look AND feel great again, book yourself a FREE Anti-Ageing Strategy call here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.