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Crunchless Core Review
Ask anyone on a fitness journey, and chances are that one of their primary goals is to achieve a flat stomach. Better yet, a six pack. According to Strength and Conditioning Specialist, Brian Klepacki, all you need to do is MOVE. Before the age of technology took over, all we did was move. From running around outside with friends, to playing sports, to afternoons spent at the pool or climbing trees.
A toned body simply came with the territory. From this simple principle of MOVE, Brian has created Crunchless Core and Crunchless Core Lite. The 60 day program claims to be the “most effective way to sculpt chiseled abs and an iron core without screwing up your spine”. A trustworthy source, Klepacki is no stranger to fitness, as he holds a Master’s Degree in Exercise Science.
- Duration: 3-12 weeks
- Frequency: 5+ times per week
- Total Cost:
- Money Back Guarantee
Introducing the Crunchless Core by Brian Klepacki
Why is the program “crunchless”?
Easy. Crunches, while a popular exercise, merely work the surface of the abdominals, oftentimes weakening their opposing muscles and creating strain throughout the spinal column. When we refer to the core, we are talking about all of the muscles that support the spine, not just the abdominals.
Functional exercises, similar to the actions you perform day to day, help to create a well-rounded core workout, proven to improve posture and mobility. A program fit for both men and women alike, Crunchless Core works through circuits based on power, strength, and stability, to give you the core you have always dreamed of and get rid of back pain, high blood pressure and Diabetes, with a bonus six pack on the side.
- 3-12 weeks
Crunchless Core is a 60 day program split into two phases.
Each phase is broken down into 4 week increments, to total 8 weeks to a stronger core.
At first glance, the program my look intense, but creator Brian Klepacki insists that the regime is fit for all levels from beginner to advanced. Throughout the program, he offers modifications for workout newcomers as well as suggestions to work up to a more advanced level over the 8 weeks.
For example, if Brian asks you to perform the circuit four times with minimal rest, and you are out of breath after two rounds, he suggests either taking a rest before completing the remaining rounds or simply moving on to the next section of the workout. Creating smaller goals within the larger picture, will still help you to progress through the program.
This is also where Crunchless Core Lite comes in. If Crunchless Core is too intense, take a break and work through the sixteen thirty-minute workouts instead. These exercises are perfect for working out at home, with no equipment needed. All you need is a little motivation and determination.
Once you have built up your strength, you can jump right back into the full Crunchless Core program.
- Printed Materials
To access Crunchless Core and Crunchless Core Lite, you will download PDF manuals that walk you through the ins and outs of the workout routine.
Within this manual, you will find a calendar for both Phase 1 and Phase 2 of Crunchless Core, a calendar for Crunchless Core Lite, a list of exercises, as well as photo guides for each movement. If you prefer physical instruction, the download also includes video files for all of the exercises in both phases, including the warm-up and cool down. All of these can be downloaded to as many devices as you like and accessed anywhere at any time.
Gender Focus – Either
Who will benefit from this program? As for the gender equality card, Crunchless Core is equally efficient for both men and women.
Throughout the workout manual, Brian is prominently featured demonstrating proper form and technique, with his female training counterpart, Michelle, only popping up in a few photos.
Both trainers are, however, featured in the workout videos so no matter your preference you will have an equally as inspiring coach to emulate.
- => 20 years but
- => 30 years but
- => 40 years but
- => 50 years but
- => 60 years old
While gender is no question here, the program does not specify an age minimum or maximum to participate. General fitness rules state, however, that any major fitness regime should not begin any earlier than age 15 to not hinder proper bone and muscle growth.
The older you get, the more important it becomes to perform functional exercises like those in Crunchless Core. Looking at participant reviews, the ages range from about 30 to 50 years old. If you are on the older end of the spectrum and have any physical ailments, be sure to check with your doctor before starting this workout, and even so, be sure to start slow and build intensity.
Body Type (BMI) Fit
- Under-Weight (Body Mass Index
- Normal-Weight (Body Mass Index 18.5 to 24.9)
- Over-Weight (Body Mass Index 25 to 29.9)
- Obese (Body Mass Index 30 to 34.9)
- Extremely Obese (Body Mass Index => 35)
Crunchless Core does not discriminate based on body type, just like it is open to all genders and age groups. Regardless of your body type, you will be able to participate in the program and modify exercises to meet your ability level.
If you are already fairly in shape and are just looking to gain definition in your midsection, you will absolutely see results faster than someone who is higher on the BMI scale.
BMI stands for Body Mass Index and is essentially a measure of body fat.
How do you measure your BMI? Ideally, your fitness facility has a medical-grade BMI reader that uses a multi-point bioimpedence to measure your body fat. If all else fails, you can refer to the generic BMI chart that uses a height over weight calculation.
Keep in mind, however, that these charts do not take into consideration the composition of your weight. In other words, it does not know how much of your weight is made up of muscle vs fat. Either way, the Crunchless Core regime focuses on your midsection, which is one of the toughest spots to lose fat, so if you are looking for a program to decrease your BMI, it is a good place to start.
- Body Weight
Brian Klepacki’s core routine takes you through everything from cardio and bodyweight exercises to some heftier moves using major gym equipment.
As previously stated, Brian uses “functional” movements, meaning the exercises can be compared to many actions you perform every day. For example, the Suitcase Carry, mimics just that. Whether it is carrying a suitcase or an arm full of grocery bags, the exercise translates into daily living.
Each section of the workout focuses on the main components of POWER, STRENGTH and STABILITY.
Taking a look at the specific exercises within the program, it would seem to be geared towards those who do not suffer from any type of joint pain or injuries. The moves are very dynamic, many requiring large ranges of motion.
That being said, a beginner can definitely modify the exercises to have a smaller range of motion while building strength. If you are coming back from an injury or illness, it is a great idea to decrease range of motion and modify where you can. If one of the movements is absolutely out of the question, Brian suggests it is simply skipped over. As he reminds us, “Technique over completion”. Later on, we will look further into the entire program.
As a plus side to a trim core, symptoms or chances of Diabetes or high blood pressure may diminish, as belly fat can increase your risk. Regardless, if you suffer from any type of pre-existing condition, remember to check with your doctor before starting any workout program.
The beauty of a fitness program that focuses on the core is that it fits into nearly everyone’s goals.
Looking to burn fat? Done. Looking to transform your body? Absolutely.
Crunchless Core has the ability to help you melt away fat while building muscle and muscular endurance. The tighter and stronger your core, the easier day to day living becomes. Not only that, but many exercises that you currently struggle with will become easier by learning to engage your core muscles. Even women who are in postnatal recovery can benefit from core stabilization once they have been cleared for working out.
Imagine an apple. If you cut out it’s core, all of the slices fall away. The body works the same way. Without a strong core, you become more prone to injuries, mainly surrounding your spine, because there is not enough structure to support the wear and tear of everyday life. Our bodies “fall apart”. Creating a solid core helps everyone, no matter the goal.
Single Vs Group
- With a buddy
The majority of workout programs on the market are geared towards a solitary activity, but if you have friends with similar goals, there is no reason you would not be able to follow the routine together and keep each other motivated. The program works just as well on your own, but we all love a little company. If you still need some extra help, do not be afraid to ask a trainer at your fitness facility for guidance through your journey to a tighter core.
- Can be done anywhere
- At home and/or using equipment at a gym
Ideally, you can take this program anywhere and everywhere, especially since you are able to download the material to any portable device. The flexibility is there and everyone loves the chance to work out at home amidst a busy schedule.
However, as you may have noticed, a lot of the equipment necessary for the full-sized Crunchless Core is found at the gym.
Things like battle ropes and plyo boxes are not generally found in your average home gym. While there are the five equipment alternates, if you want to follow the program word for word, you will have to visit a fitness facility. Again, Crunchless Core Lite will definitely be your go-to if you are unable to visit a gym or prefer to work out in your own home, at the park, or while traveling.
- No - uses only body weight
- Yes - simple and portable equipment
- Yes - equipment that needs set up and not portable
The Crunchless Core regime requires a fairly long list of equipment. This includes: dumbbells, barbells, kettlebells, medicine balls, plate weights, a cable machine, a bench, battle ropes, a plyo box, an ab wheel, suspension straps, a bosu ball, resistance bands, a stability ball, and pull up bar. It is definitely handy if you have an at-home gym with all of these items, but you are much more likely to find everything at your local gym or fitness club.
The program takes accessibility into some consideration and suggests only five equipment substitutions.
1) Dumbbells instead of kettlebells or plate weights.
2) Resistance bands if you are unable to access a cable machine.
3) A barbell in place of an ab wheel.
4) A solid chair or outdoor bench instead of an exercise bench or plyo box.
5) Monkey bars in place of a pull up bar.
Brian states that in the instances where there are no suitable replacements for a piece of equipment, to simply choose a similar exercise from the program instead. A BONUS to purchasing the program, is the free Exercise Exchange Manual that allows you to search for an appropriate modification.
Crunchless Core Lite, on the other hand, is a completely equipment-free program. It is perfect for those who do not have access to a gym facility or are constantly on the go. A hotel room? No problem!
The one accessory you will constantly use throughout both the regular and the lite program is a foam roller.
Many programs incorporate the foam roller into their warm-up, and Crunchless Core is no different. Brian rolls you through nine foam roll movements to warm up before each workout. Foam rollers are a wonderful way to get blood moving through your muscles before a workout and as an added benefit, using one feels just like getting a massage. You will be sore participating in an intensive 60-day routine, so the foam roller will help get the kinks out at the start of each segment.
- 5+ times per week
The regimes of Crunchless Core and Crunchless Core Lite have you working out six days per week. Day seven is your designated rest day. Both programs follow the same pattern and suggest which workout to do on which day of the week. Workouts will take anywhere from 30 minutes on the lite program to 60 minutes on the full program.
The schedule rotates through two POWER focused workouts, two STRENGTH focused workouts, one STABILITY focused workout, and two CARDIO focused workouts.
This combination creates a very well-rounded program. That being said, it is okay if you cannot exactly follow the schedule. The most important part is to complete workouts A, B, C, & D, plus two cardio sessions.
Sessions A through D should always be completed in that order, without skipping around. If you need an extra day of rest after workout B, continue on to workout C when you are ready. The workouts are designed specifically to build on each other for maximum results and efficiency.
- Follow required program regime strictly to get results
Because the program is only 8 weeks, it is highly suggested to stick to the program word for word.
Skipping days or exercises will not yield the same results as following every detail. There are no reviews yet that suggest similar results without following the regime to a T, but as a general rule, you will only get what you put into it.
Since Brian does give you beginner options, there is growth potential in repeating the program, each time progressing further until you reach the highest levels of performance he is asking for.
With a Masters in Exercise Science, Brian Klepacki does not forget about the fitness newbies. The workout in it’s original format is really suited for those who are comfortable around the gym and gym equipment, but if you are completely new, have no fear.
Everyone starts somewhere.
Using the included photos and video guides, even a beginner can follow the workout. Modifications can be made to range of motion and if you have a hard time making it through a round, you are able to take a longer rest in between exercises until you build up stamina.
Also, Brian leaves specific weight choices up to you. As you begin the program, you may start with a lighter weight and work up to a heavier weight as your comfort level increases. There is always a way to make small advances and set smaller goals within the program. Crunchless Core Lite is actually designed to increase your strength and stamina for the full length program, so if you are unsure if the whole 60 days is right for you, give the lite program a try first.
Optimal Diet Options
- Diet changes required: Yes
“Abs are made in the kitchen” is a phrase you will often hear in the fitness world and it is incredibly true and reiterated in Crunchless Core.
You also “cannot out-exercise a bad diet”.
Brian does not give you a meal plan or a shopping list like some other programs do, but he discusses general nutrition guidelines you should be following to see maximum results when paired with the workouts.
The program is intensive, so sugar and alcohol are no nos. Carbohydrates like chips and crackers should be heavily restricted as well as any food that is highly processed. With everything that should be limited or cut out completely, you are welcome to as many lean proteins and veggies as you can handle.
Drink plenty of water and never skip breakfast!
In fact, Brian suggests four to six small meals per day so you are able to keep your energy flowing at an even pace. If you have a busy lifestyle, feel free to meal plan and cook ahead of time. The creativity is up to you.
Remember, when building your ideal nutrition program, it must be sustainable. Diets do not work. Lifestyle changes work. Counting calories only makes you crazy and not all weight loss is fat loss. It is easier to gain a pound of muscle than it is to lose a pound of fat. It may be difficult, but consistency is key to any weight loss journey. If you are in it 100% for the long haul, the results will show.
- Supplements Required: No
In conjunction with your updated outlook on nutrition, some may turn to supplements. Klepacki does not suggest nor deter you from using supplements, but it is always a good idea to check with your doctor if you have any questions or specific dietary needs.
- Supplements Brands Recommended: No
Workout Program Support
As of now, there are no additional supports available aside from the photo and video tutorials. There is no specified help line or email on the website or within the program materials.
Brian does provide you with the Facebook, Instagram, and Website for his personal business, but Crunchless Core does not have its own handles. The program is, however, a sub-product of Critical Bench, which does have a basic contact page.
If you pay a visit to the Crunchless Core website, you will find a handful of reviews of the program from general everyday users all the way to certified trainers and even an orthopedist. Though there aren’t any before and after photos on the website, the positive reviews paint an optimistic picture.
I find Brian’s core workouts beneficial and appropriate for a broad range of patients and athletes. In fact, I would probably perform fewer surgeries if people followed his core strengthening approach.
I was super impressed with the variety of movements found in Crunchless Core...many I’ve never done before. They were very challenging and I could feel the muscles working everywhere in my body and not just my abs. I also noticed zero neck or back pain after working out hard.
I’m 50 years old...In just under 60 days I was able to noticeably tighten up my entire body and get the 6-pack abs I always wanted.
Being a mother of 3 with limited time, I have trained with personal trainers, been a runner, a Crossfitter, done Orange Theory, Zumba, Boot Camp, tried training on my own and many other classes in between but most programs fall short. When I started training with Brian I had overuse injuries. In the short time that I have been with Brian, he has not only corrected my knee pain, but he has taught me so much about functional training, my form and correcting things I thought I was doing right for years.
Because this program is fairly new, it may be some time before true before and after photos are available. Based on the reviews, especially those from fitness professionals, you can trust the program to give you results.
Other User Testimonials
The social media presence of Crunchless Core is a bit lacking, though Brian himself does advertise his personal social media handles within the program downloads. Because of this, you must do a lot of digging to find any reviews on the program outside of the program’s website. The reviews that do exist seem to be positive. With so many exercises included, there is little risk.
Workout Phases Overview
|Now we will take a deeper look into Crunchless Core and Crunchless Core Lite, starting with the warm-up and working through Phase 1, Phase 2, and the Cool Down. Phase 1 and Phase 2 of the full Crunchless Core both follow the same schedule and gradually build in intensity level as you progress. The phases are designed to give you the maximum results in the least amount of time.|
You will then move on to twelve suspension stretches. These stretches continue to warm up the areas you foam rolled and continue on to some new ones. This leads you to a cardio component, gradually increasing your level. Once this routine is complete, you are ready to take on the day’s workout phase.
Crunchless Core Phase 1
There are six total workout days per week in Phase 1 that you will complete in the same order each week. Within each day are small circuits that rotate between work and rest periods. The goal is to minimize the amount of rest you need in between work periods.
- Day 1: POWER Routine A moves through a circuit of dynamic power moves, split into three parts. The first part is considered a “metabolic conditioner” that gets your body ready for bigger moves while increasing your stamina. This is followed by two mini circuits.
- Day 2: STRENGTH Routine B is made up of four circuits and a “strength finisher”. Each circuit builds on the previous by adding more repetitions and rounds to slowly fatigue your muscles. The strength finisher is one power move that you will repeat for three rounds.
- Day 3: CARDIO can be any cardio activity performed for an extended period of time for at least thirty minutes.
- Day 4: STABILITY Routine C begins with a floor routine using bodyweight to engage your deep core muscles. These are some of the major muscles that support the stability of your spine. You will then have two tabata series. For those unfamiliar with tabata, it means that you will be intensely working out for a short period of time, followed immediately by a short rest, and then repeating. Following the tabata section, you will complete two more mini circuits.
- Day 5: COMBO Routine D is just like it sounds. It combines the best of POWER, STRENGTH, and STABILITY into one intense routine. You will start with a metabolic conditioning series, move to a power and strength circuit, and finish with a stability circuit.
- Day 6: CARDIO
- Day 7: REST. A rest day is just as important as your workout days. Rest allows your muscles to recover and heal. Even if you feel like you could work out, resist the urge. The fastest way to fail at a program is to overwork your muscles, leading to injury.
Crunchless Core Phase 2
Phase 2 is included in your download and is structured identically to Phase 1 as far as your calendar is concerned.
- Day 1: POWER Routine A like Phase 1, begins with a metabolic conditioning series and goes on through two mini circuits. Exercises become more complex.
- Day 2: STRENGTH Routine B is identical in structure to Phase 1’s Day 2 workout, but again, the workout becomes harder with more multi-joint exercises.
- Day 3: CARDIO
- Day 4: STABILITY Routine C is quite different than in Phase 1. While you still begin with a floor routine, there is not tabata series on this day. Instead, there are two circuits interspersed with a bosu ball circuit. The bosu ball adds a good amount of extra challenge as your core works double time to stabilize your body.
- Day 5: COMBO Routine D also introduces new exercises to the mix, using a metabolic conditioner, battle rope circuit, and stability circuit, to finish out the week.
- Day 6: CARDIO
- Day 7: REST
At the end of each day, regardless of which phase you are working on, Brian gives you a cool down to aid your muscles in recovery. This cool down is a combination of slow cardio and static stretching, totaling five to ten minutes. By the time you reach the end of your cool down, your workout will have taken roughly 45-60 minutes.
Crunchless Core Lite
As we have mentioned, this lite version of the program is perfect for those just starting out. Another excellent benefit of the lite program is that if you go away on business or are on vacation away from a gym, you can swap in any of the workouts for the workout on the full program. The calendars are identical, asking you to rotate through POWER, STRENGTH, STABILITY, and CARDIO workouts. This time, you are able to pick your own out of sixteen possible options. You can mix and match and find the one that rings the most suitable for you. The best part is that you don’t need any equipment. All of the workouts are based on bodyweight and use the same warm-up and cool down as the full Crunchless Core.
Money Back Guarantee
- Money back guarantee available: Yes
To receive the entire Crunchless Core program, you only pay $17. Crunchless Core Lite is included in this package for FREE. This minimal fee comes with a 100% money back guarantee.
If you are not satisfied with your results after 60 days, your money will be refunded. If you decide to purchase the physical version of the program rather than the downloadable version, there are shipping and handling fees. These fees are most likely not refunded.
Investing in Diet and Supplements
Unlike many other fitness programs, Crunchless Core is not specific about its diet plan. It gives you guidelines to use that are common sense in the workout world, such as minimizing carbohydrates such as bread and pasta. There is nothing new here. Since the nutrition rules are fairly broad, this leaves it up to you to spend or not spend your money.
If you want to start buying all organic, go for it. If you would rather stick with regular brands, that works too. The dietary aspects of this program are very flexible, so you do not need to feel like you must spend hundreds of dollars on certain foods and supplements. Keep in mind however, that your midsection does in fact respond to a cleaner diet.
Monthly Subscription Program
- Has Monthly Subscription Program: No
“Move well. Look well. Live well.” This is Brian Klepacki’s mantra throughout Crunchless Core.
It is a common goal for everyone to live a full, healthy life. For many people, a heavier midsection can be the root cause of many illnesses as well as the majority of back injuries and pain. Strengthening your core muscles, not just those superficial abdominals, has the ability to completely transform your life.
This program is “crunchless” for good reason. The tried and true method of performing crunch after crunch to flatten your stomach is NOT actually the best method to achieving a trim core. You need to dig deep into the tiny underlying muscles that support your spine. It is these muscles that give you the proper functionality and posture needed to live your daily life.
For just $17, you can get that six pack you have dreamed of. Not only that, but there is the strong possibility that you will be cured of what ails you. Back pain, high blood pressure, and Diabetes may melt away and you will be feeling better in no time. From the overwhelmingly positive reviews on the website to the format of the program, you cannot lose.
Hands down the best aspect of this program is the inclusion of Crunchless Core Lite for free. The program can be made to fit your lifestyle, whether you have access to a fitness facility or not. Your fitness level does not matter as there are plenty of options and modifications along the way. Brian gives you the tools to start at your own beginning to start living your best life.
Is Crunchless Core worth it? Absolutely. Now all we need are to see some of your before and after photos!


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If you search “essential oils” in Google, frankincense oil will undoubtedly be one of the first to come up — and for good reasons.
Today I am going to tell you why frankincense oil is so unique, why it is soooo freaking expensive, and what amazing things it can do for your skin!
What Is Frankincense Essential Oil?
Production of frankincense oil comes from the resin of Boswellia trees. These trees grow in Africa and the middle east — mostly in Oman, Somalia, and Ethiopia.
In a BBC interview, Oman tour guide Mohammed Al-Shahri says frankincense oil has been produced in Oman as far back as 7,000 BC. According to him, the cultivators wound the trees using a traditional chisel-like tool, after which a milky white liquid (sap) leeches out of the hole.
It forms the so-called frankincense "tears." They do not gather the first sap to cleanse the wood of impurities. Once it dries, the hole is enlarged for a new sap to come out and dry.
Two weeks later, the tears are collected. From there, the sap or resin is delicately distilled, and essential oils are extracted.You can read the whole interview with the guide here. Al-Shahri talks about frankincense oil tradition and productions an export.
History of Frankincense Essential Oil: Why is it so pricey?
Different uses of Frankincense Essential Oil
Here are the various uses of frankincense oil:
- For reducing arthritis
- Improving gut function
- Improving asthma
- Maintaining oral health
- Fighting certain cancers
It is also used for aromatherapy to deepen breathing and aid in relaxation. Diffusers are a must in aromatherapy as they disperse the essential oil as a fine vapor into the air so the body can gently absorb them through the respiratory system.
Skin Benefits of Frankincense Oil
Besides being a costly, religious, and fragrant gift, the benefits of frankincense oil are numerous.
Here is how your skin can benefit from it:
Frankincense essential oil is a natural antiseptic and disinfectant. It can eliminate bacteria causing acne. It is also used to clean wounds or cuts and speed up the healing process.
Regeneration of skin
Frankincense can reduce wrinkles and fine lines by regenerating healthy skin cells.
If used consistently, frankincense can help in fading away acne scars.
Tightens the skin
It can be used to help reduce the appearance of large pores and tighten skin — leaving it refreshed and smooth.
Moisturizes and Nourishes the SkinWhen added to creams and moisturizers, frankincense oil hydrates and rejuvenates the skin in-depth.
How to Use Frankincense Oil for Skin
Frankincense oil blends well with carrier oils like shea butter, jojoba oil, or apricot kernel oil.
You can combine it with other essential oils depending on the benefits you're seeking. Here is a DIY anti-aging serum that uses frankincense oil along with other essential oils to keep wrinkles at bay and maintain smooth and supple skin.
DIY Anti-Aging Serum
- 2 tbsp jojoba oil
- 2 tbsp rosehip oil
- 1/4 tsp vitamin E
- 3 drops Frankincense essential oil
- 2 drops Myrrh essential oil
- 3 drops Geranium essential oil
- 2 drops Lavender essential oil
- 1 amber glass dropper bottle (2 oz)
How To Prepare and Use It?
1. Mix the ingredients in a bowl. Stir well.
2. Pour the mixture into a glass dropper bottle.
3. Use 1/2 dropper (or less) full of serum on clean face and neck. You can use the serum in both mornings and evenings.
NOTE: The essential oils are potent and powerful, so be sure to follow the measurements. Proper dilution is vital for your safety. Read more about diluting essential oils here. Before using new essential oils, be sure to do a test patch on a small area to see how your skin reacts. If your skin is sensitive, feel free to increase the amount of the carrier oil (jojoba and rosehip). Read more about the difference between carrier and essential oils here.
Is Frankincense Oil Safe?
Frankincense oil has been used for thousands of years and is generally safe. However, we must always practice caution in anything applied topically.
Like all essential oils, you must dilute frankincense oil in carrier oils. Here is a guide on adequately diluting your essential oils.
Always perform a patch test when using a new oil by placing a drop of it on the inner part of your arm.
For safety purposes, it is not advised for pregnant women to use essential oils.
For children and the elderly, it is highly advised to contact your physician or doctor before using essential oils.
How to choose Frankincense Essential Oil
As with all essential oils, remember not to buy frankincense oil from food stores. Apart from this reminder, here are the things you should look for when choosing your frankincense oil:
- 100% essential oil
- Therapeutic grade
I highly recommend Plant Therapy's frankincense oil. You can be sure that you get your money's worth with their 100% pure, therapeutic grade frankincense oil.
To wrap it up
Along with myrrh, frankincense oil is one of the most special essential oils you can find on the market. It is so versatile and potent and has been used for thousands of years.
Besides its numerous skin benefits, frankincense oil offers excellent stress-relief properties and is also said to help cure cancer. The supply and demand of this oil can indeed make it pricey, but a small container of this oil goes a long way — it truly is worth the expense.
Do you use frankincense oil? Do you have any DIY recipes you love that includes frankincense oil? Share your wisdom in the comments below.
Thank you for reading my blog; I truly appreciate it!
Stay tuned and take skin care
P.S.: If you liked this post, sign up for more free beauty tips! Subscribe to the newsletter, so you are always one step ahead with the trends in the skin care world.
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The Information on this website has not been evaluated by FDA and is not intended to treat, diagnose, cure or prevent any disease. The content is for educational purposes only and not intended to substitute medical advice. You should seek the advice of your health care practitioner before undertaking any health changes.
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Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.
It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1).
While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.
Here are 7 scientifically proven benefits of taking a vitamin C supplement.
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
Approximately one-third of American adults have high blood pressure (
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels (
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average (
While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.
Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.
Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement (
Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.
However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet (
Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.
The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL (
In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.
It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain (
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least (
Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk (
Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo (
While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.
Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb (
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% (
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection (
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers (22).
What’s more, low vitamin C levels have been linked to poor health outcomes.
Dementia is a broad term used to describe symptoms of poor thinking and memory.
It affects over 35 million people worldwide and typically occurs among older adults (
Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia (
Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health (
Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements.
It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.
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Perhaps you have mind of this cannabis that are new CBD and you’re wondering just what it is short for in complete or exactly what it really is helpful for? Well, CBD is cannabidiol, one of many substances in medical cannabis and in addition present in commercial hemp.? Listed here is a comprehensive help guide to learn and make use of CBD for the right reasons.? Once the title suggests, the cannabidiol compound is to look for in cannabis flowers and it is only obtained from your whole plant because of its medicinal and supplement value.
Origin of CBD while the controversy around cannabis prohibition.
CBD originates from marijuana, yes, the controversial natural herb that has seen thousands jailed and billions of taxpayers??™ money getting used to fight its circulation and make use of. However the governments throughout the world aren’t ignorant to the fact that cannabis has particular medical advantages for anti-cancer, anti-anxiety, anti inflammatory amongst others which make it a perfect herb to draw some healing from. It’s the exact exact same governments that let the distribution that is free of smoke this is certainly a number one reason behind lung cancer-related fatalities and alcohol which kills millions through road accidents.
The wave that is new of has turned the tide on people??™s simply simply take on marijuana and its own derivatives. Now a majority that is substantial of stay behind legalization. Governments worry trade imbalances and such other disadvantages that are strategic hold on tight towards the status quo for the time being. But it is just a matter of the time ahead of the individuals get whatever they deserve.
The CBD component is a compound that is single of but in addition one of many two most well known regarding the hundred approximately cannabinoids which were found to be found in weed thus far. It’s nearly impossible to explain to people exactly exactly what cannabis oil is and them high without mentioning its sister cannabinoid, tetrahydrocannabinol or THC for short that it does not get.
Comprehending the great things about CBD
You start to understand the whole point in extracting it from cannabis plants and how such oil supplements work to provide both nutrition and medicinal value to users when you know the benefits that CBD can deliver for your body. During the last ten years or more, the CBD substance has drawn the eye of most mainstream medical lab researchers, which is being examined being a full-fledged substitute for medical cannabis.
Initial results look promising as CBD happens to be over and over demonstrated to work to market basic human body health including discomfort inhibition, fast data recovery, and reduced amount of anxiety and stress in clients with no mind-altering effects of smoking cigarettes pot. It is essential to underline the fact that medical cannabis continues to be cannabis.
Do you need to become knowledgeable even more regarding the advantages of CBD? Here you will find the top great things about CBD Oil.
THC is frequently perceived as the wicked twin of CBD, but this really is inaccurate. To begin all, you can find over a hundred known cannabinoids that are sister to CBD and THC despite the fact that many of them as less known. THC is many recognized for the high since it is the psychoactive component of any weed strain. It’s the right element of weed which makes individuals unlike on their own and blissful.
Contrary to? popular belief, THC not just gets you high it is also a recovery agent and a significant partaker with what is recognized as the entourage effect of medical cannabis. What that last expression means is the fact that active ingredients of cannabis flowers function together synergistically to make greater outcomes whenever combined than whenever apart. Simply the exact exact same, it isn’t incorrect to associate THC because of the leisure utilization of cannabis, all things considered, it is the component whoever portion composition determines just how stoned one could can get on a weed strain that is particular.
CBD oil VS. Hemp oil
Many people get mixed up which can be which and frequently individuals is going to be duped to get hemp seed oil for CBD oil. CBD oil from cannabis is a far more useful substance in terms of cannabidiol content. Individuals will attempt to lie to you personally that Cannabis derived CBD oil shall allow you to get high, which will be far from the truth. In reality, the entire removal procedure is to make sure that only traces of THC are observed when you look at the last CBD items. In the other hand, hemp oil contains just traces of helpful cannabidiol and functions as a supplement a lot better than a pain reliever.
Regrettably, cannabis oil along side marijuana is maybe not precisely legalized in most states because it continues to be illegal to own or use marijuana for almost any intents and purposes in some states and nations. You will see that the inexpensive natural natural oils that salesmen will attempt and pass down since CBD oil are of small medicinal value compared to actual cannabis oil produced from marijuana particularly bred and grown for high CBD. Even this oil has a few grades as some make use of the leftovers associated with removal process to make cheap but method less potent CBD oil that you will get for dust low priced.
Legalities of CBD oil items
Before buying CBD oil, you ought to consult with your physician or counsel that is legal national and state guidelines that you will be susceptible to. Please make certain you know very well what local and federal law is on these substances before purchasing or otherwise you merely will dsicover your self in appropriate strife. If you should be importing from overseas, often your package might never ever get customs that are past.
Forms of CBD items buying
CBD products have grown to be the following thing that is big men and women have learned associated with the natural recovery energy of CBD. Individuals now want the same health advantages with regards to their pets along with the pain reduction element. You will find tinctures, capsules, gels, concentrates, pastes vape oil cartridges as well as CBD oils for pets. The list continues on as well as on and also at times it could be extremely tough for novice users to obtain the right item to begin with. The thing that is good CBD is its flexibility of use and also the extremely numerous ways where it is possible to decide to ingest it. You can find a true wide range of meals where CBD could be included with make more fulfilling to eat such as for instance chocolates and gummies. Some items are flavored well; most best cbd gummies for anxiety reddit are kept with all the rich natural style reminiscent associated with the marijuana strains it is based on.
There are cannabidiol items for skin that may topically be applied. Skin and beauty items created from cannabis oil are an entire category that is new of items to help you think about. CBD has receptors all around the physical human anatomy as well as the epidermis is particularly built with scores of these. These oils are an efficient treatment plan for cranky, dried-out skin and head along with conditions like pimples. With regular use, CBD stops swelling and injury to your skin maintaining aging symptoms at bay.
What other CBD items can we find and make use of?
Another course of unique CBD items are salves which help athletes with exercise recovery. Every top performing athlete makes use of some type of discomfort medicine for accidents and discomfort because of strenuous workout. CBD is wonderful for the muscle and brain and works on discomfort from within. It applies to longer and helps athletes sleep better. This alone can speed within the healing process while allowing athletes to do more with regards to training time.
If would suffice to state that top CBD item to get for first-time use shall be determined by everything you plan to utilize it for. For muscle mass p, set for example, you should decide to try using topical fits in for exercise data recovery. If you wish to rest better, CBD oil or capsules should assist as well as the exact exact same is true of those coping with chronic discomfort.
Another step that is vital selecting the cool brand name to buy your CBD from. All CBD items are perhaps maybe not equal you research well before purchasing so you should do. Branding should determine your entire CBD time that is first and frequently dictate your ability to make use of the item for very long term advantages. also look at the technique this is certainly most readily useful suitable so that you could make the supplement either by direct ingestion, sublingual, topical application or vaping.
Last verdict: is CBD worth the cash?
The most useful CBD oils are notably pricey in comparison to hemp oils. Individuals complain simply because they don’t realize the difference but ideally, after studying the aforementioned, you will do. Just by the price at which athletes and individuals who wish to remain want that is fit making use of these services and products regularly, I would personally say yes. CBD is really worth every penny if you use it for the right reasons. The proper reasons being getting back shape and pain that is preventing aching. There’s absolutely no quantity too big to buy a night??™s sleep that is peaceful.
Likewise, individuals managing chronic debilitating diseases gives such a thing for many as a type of relieve that doesn’t poison their human body or buy them addicted after a longer time of use. Unlike mainstream medication, CBD scarcely gets tolerated when you look at the physical human anatomy rendering its use inadequate for discomfort. Therefore for the value so it offers, CBD will probably be worth the time and effort, the unpleasant style (for non-smokers) as well as the stigma that is potential. Luckily for us, you’ll have CBD delivered to your home aided by the utmost discretion.
The Federal Food, Drug and Cosmetic Act calls for this disclaimer. We built-up this given information from various sources for the ease of our customers. The foodstuff and Drug management failed to measure the statements regarding these items. FDA research would not verify the effectiveness of those items yet. The products are to not diagnose, treat, cure, or avoid any disease. The information we present here is certainly not a replacement for information from medical care practitioners. It’s also perhaps maybe not a substitute for information from medical care professionals. Before making use of any item, you need to speak to your physician and have concerning the threat of interactions or problems.


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|Package Weight||100 g|
|Package Size||10 x 5 x 20 cm|
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This berry has our hearts, livers, immune systems, adrenals... Come to think about it, what can't this plant do?
Schisandra is a longstanding adaptogen with the sort of gentle healing touch we could all use. With the summer heat in full-force, we have been enjoying Schisandra as a cool drink paired with Licorice root powder, Holy Basil and lemon. We decoct 1-2 tsp. of Schisandra berries in 10 oz filtered water for 5-10 minutes. We remove from heat and add fresh Holy Basil and an organic lemon wedge. Cap this with a lid and let steep for 15 minutes. Add a bunch of ice to the hot water or let cool in the fridge before enjoying the cooling, calming, enriching benefits of this powerful tonic strength berry. Read on for the full Materia Medica on our favorite "Five Flavor Berry".
Schisandra Materia Medica
Scientific Name: Schisandra chinensis
Taste/Energetics: Sour, sweet, bitter, pungent, warm, dry
Actions: Adaptogen, antioxidant, anti-inflammatory, astringent, antiasthmatic, hepatoprotective, immune amphoteric, refrigerant, stimulant, cardiovascular tonic
Parts Used: berries/seeds
Uses: Schisandra is a prolific herb in Traditional Chinese Medicine (TCM) where it is known as Wu Wei Zi, which translates to the 5-Flavor Fruit. We call it the everlasting gobstopper of the herbal world. Its broad spectrum of flavor means it has the breadth to benefit many organ systems.
In TCM, it is also said to enhance the 5 yin organs: liver, kidneys, heart, lungs, and spleen. Basically, when you hear yin, think nourishing.
Schisandra “astringes the jing”, which means it remedies conditions caused by excessive fluids as in diarrhea, frequent urination, and excessive discharges (vaginal, sweat, mucus, premature ejaculation). Its ability to reduce excessive fluid means it is very useful for night sweats and menopausal conditions. In Chinese medicine, the kidneys allow the lungs to fully inhale; Schisandra helps the kidneys “grasp the lungs”, allowing for stronger respiration and the ability to take deeper breaths and have more productive coughs. Paired with its anti-inflammatory, antihistamine, and relaxing qualities, it is very useful for asthma and shortness of breath.
Schisandra “calms the shen”. The shen is stored in the heart and represents the spirit or our consciousness; disturbed shen yields anxiety disorders, ADHD, and emotional/mental debility. By calming the shen, it is used for those with stress-induced cardiac issues, chronic insomnia, and anxiety disorders. Schisandra is incredibly beneficial food for the liver. It possesses the ability to regenerate hepatocytes- liver cells- and increase a powerful endogenous antioxidant, glutathione. Clinically, its been shown to protect us from liver damage and promote healing.
Schisandra is one of the more stimulating of adaptogens, mildly stimulating CNS activity. Interestingly, it simultaneously enhances reflexes, mental and physical performance while also calming and relieving anxiety (when herbs work both ways like this, we call them amphoterics). Schisandra has also been found to have normalizing power over blood pressure, elevating hypotensive states and reducing hypertensive states- likely due to its calming properties.
Safety: Increases the effects of barbiturates. Best practice is to discontinue the use of tonic strength adaptogens during times of acute illness.
Dosage: 400-500 mg capsule 2-3x day/ 1-2 oz dried berries in 10 oz water, decocted for 5-10 min, steep 20-30 min 3x day/ 20-40 drops tincture 2-3x day. As a tonic strength adaptogen, take 5-6 days a week consistently for at least 3 weeks. Bodies love regularity but they also love breaks. It is wise to take a week off every 5-6 weeks for any tonic herbal regime.
Plays Well With: Bacopa, Milky Oats, and Rhodiola for ADHD; Lemongrass, Holy Basil, and Hibiscus for the ultimate cooling drink; Milk Thistle, Turmeric, Artichoke Leaf, and Beet juice for liver health; Dang Shen and Prince Seng for wheezing, asthma, and general debility/chronic fatigue; Licorice, Cinnamon, and Fu Ling mushroom for strengthening vitality of lung and kidneys (this formulation is called Gui ling wu wei gan cao tang in TCM).
Upton, Roy. Editor. Schisandra berry (Schisandra chinensis): Analytical, quality control and therapeutic monograph. American Herbal Pharmacopoeia and Therapeutic Compendium. Santa Cruz, CA; 1999:1-25.
Winston, David, and Steven Maimes. Adaptogens: herbs for strength, stamina, and stress relief. Inner Traditions/Bear & Co, 2007.
11/2/2019 09:15:25 am
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