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I am the type of person to try everything (supplements related, of course), even tho I know the majority don’t work.
So I started taking colostrum three months ago after seeing it everywhere on fitness Twitter.
Guess what happened…
Read 🔽 below!
🥛
IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
Is Colostrum a New Wonder Supplement
Article Explained Simple: How Music Boosts Your Immune Response
3 New Self-Care Rituals Inspired by Global Cultures
High-Protein Chia Mousse with Pistachio and Berries Recipe
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Back to the newsletter…
Is Colostrum a New Wonder Supplement
Colostrum is not new at all.
This thick, yellowish fluid is the first milk mammals produce after giving birth. Mothers create colostrum during the first 24 to 72 hours after delivery. It contains concentrated nutrients, antibodies, and growth factors that newborns need to develop healthy immune systems.
Bovine colostrum comes from cows and contains many of the same beneficial compounds as human colostrum.
Humans have consumed bovine colostrum for centuries as a traditional remedy. The recent supplement trend took off as research revealed its potential health benefits for adults. Social media influencers and fitness enthusiasts now call it liquid gold.
The supplement contains impressive concentrations of bioactive compounds.
Immunoglobulins like IgA provide antibody protection against pathogens. Growth factors including IGF-1 and TGF-beta support tissue repair and muscle recovery. Lactoferrin acts as an antimicrobial protein that binds iron away from harmful bacteria.
The gut health benefits show the strongest scientific evidence.
Studies found that colostrum reduces intestinal permeability, often called leaky gut. The growth factors repair damaged intestinal lining and strengthen gut barrier function. Athletes using colostrum showed significant improvements in gut barrier integrity after intense exercise.
Small clinical trials suggest colostrum helps with specific digestive issues.
Research on inflammatory bowel disease patients found reduced symptoms after colostrum supplementation. Participants with ulcerative colitis reported less abdominal pain. However, these studies involved small sample sizes and need replication with larger groups.
Immune system support makes biological sense but lacks strong human evidence.
The high immunoglobulin content theoretically boosts immunity. Animal studies show enhanced immune function, but translating this to adult humans remains unclear. The antibodies in colostrum may not survive stomach acid digestion in sufficient quantities to affect immunity.
Athletes claim faster recovery and improved performance.
Some small manufacturer-funded studies found that colostrum supplementation reduced exercise-induced muscle damage. Participants reported quicker recovery between training sessions. However, independent large-scale studies are missing.
The anti-aging and skin benefits generate buzz online.
A 2024 study examined colostrum cream on 52 women aged 40 to 70. The group using colostrum showed improved skin elasticity and reduced wrinkle depth compared to the placebo. Topical application may differ significantly from oral supplementation.
Cognitive benefits remain mostly theoretical.
One Korean animal study found colostrum reduced brain damage in rats with induced haemorrhage. The colostrum-treated rats showed better short-term memory. Human equivalent dosing would be around 1.5 grams daily, which matches typical supplement serving sizes.
Quality matters enormously with colostrum supplements.
The industry benchmark requires at least 5 % IgG concentration. Premium brands like ARMRA and WonderCow contain 35 to 45 % IgG. Higher concentrations mean more active compounds survive digestion to reach your gut.
Processing methods affect supplement effectiveness.
Whole colostrum contains all natural fats and peptides. Some manufacturers remove fats or add synthetic compounds to spike IgG numbers artificially. Look for products labelled as whole colostrum powder with minimal processing.
Dosing typically ranges from one to three grams daily.
Most people start with one scoop mixed into water, coffee, or smoothies. The powder has a mild taste that blends easily. Some brands offer flavoured versions with vanilla or chocolate.
Safety appears excellent based on current evidence.
Colostrum is generally well tolerated with few reported side effects. People with dairy allergies should avoid bovine colostrum. Pregnant women and those with compromised immune systems should consult doctors before starting supplementation.
The cost varies widely between brands.
Premium colostrum supplements range from 30 to $60 for a 30-day supply. Generic brands cost less but may have lower IgG concentrations. Consider the concentration per serving when comparing prices.
Should you take colostrum supplements?
If you struggle with digestive issues, the evidence suggests potential benefits. Athletes recovering from intense training might see improvements in gut barrier function. For general immune support or anti-aging, the scientific evidence remains too limited to make strong recommendations.
The supplement shows promise but needs more research in humans.
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Article of the Week
Article Explained Simple: How Music Boosts Your Immune Response
Research found that listening to music significantly increased immunoglobulin A levels in saliva. This antibody protects against respiratory infections and strengthens immune barriers. The effects remained elevated for 24 hours after a single music session.
Studies on older adults showed remarkable immune changes after recreational music making.
Participants experienced increases in T cells, CD4 plus T cells, and natural killer cell activity. The group also showed elevated interferon gamma production, which fights viral infections more effectively.
The immune modulation happened in directions opposite to chronic stress effects.
Music therapy decreased inflammatory markers including interleukin 6, interleukin 1 beta, and tumor necrosis factor alpha. These are the same inflammatory molecules that increase during illness and chronic stress.
Group drumming sessions reduced cortisol levels significantly.
Participants who engaged in communal music making showed decreased stress hormones and improved psychological wellbeing. The combination of rhythm, social connection, and creative expression created powerful immune benefits.
Cancer patients receiving music therapy alongside treatment experienced better outcomes.
Music interventions enhanced natural killer cell activity and helped balance the immune system. Patients reported reduced anxiety, better pain management, and fewer treatment side effects.
Fascinating Fact:
Just 30 minutes of listening to music can increase salivary immunoglobulin A by up to 240 %, providing a natural immune boost that lasts throughout the day without any pills or supplements needed.
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3 New Self-Care Rituals Inspired by Global Cultures
Ancient wellness practices from around the world offer fresh approaches to modern stress.
These three rituals require minimal time but create a meaningful impact.
Real Kintsugi
Kintsugi Mindfulness from Japan
Kintsugi is the art of repairing broken pottery with gold lacquer. The philosophy celebrates imperfections rather than hiding them. The broken object becomes more beautiful through repair.
Apply this concept to your life by reframing perceived failures as growth moments. When something goes wrong, identify the lesson or strength gained. Write down one imperfection you previously hid and find its golden truth.
Practice this mental reframing for 5 minutes weekly. The ritual builds resilience and self-compassion.
Fika Social Breaks from Sweden
Fika means taking intentional breaks with others during your day. Swedes schedule time for coffee and connection regardless of workload. The practice prioritises relationships and mental reset over constant productivity.
Take a 15-minute break mid-morning or afternoon. Share a beverage with a colleague, friend, or family member. Put phones away and engage in actual conversation.
The social connection reduces stress hormones and improves mood significantly. Daily fika practice strengthens relationships while providing mental recovery.
Hammam Exfoliation Ritual from Morocco
Traditional hammams use steam, black soap, and vigorous scrubbing to cleanse body and mind. The multi-step process removes dead skin while creating meditative focus. Physical cleansing becomes spiritual renewal.
Create a simplified version at home once weekly. Steam your face over hot water for 5 minutes. Apply a thick layer of oil or soap. Use an exfoliating glove in circular motions. Focus only on the sensations and movements.
The ritual provides both physical benefits and mindful presence practice.
High-Protein Chia Mousse with Pistachio and Berries Recipe (makes 4 servings)
Chia seeds create pudding texture without cooking. I make this Sunday nights for grab-and-go breakfasts all week.
The pistachio butter adds healthy fats and unique flavour.
Macros per Serving
Total Calories: 280 kcal
Protein: 18 g
Carbohydrates: 28 g
Sugars: 12 g
Fat: 12 g
The Ingredients
For the chia mousse:
80 grams chia seeds (about 1/2 cup)
480 millilitres unsweetened almond milk (2 cups)
2 scoops vanilla protein powder (about 60 grams)
2 tablespoons maple syrup
1 teaspoon vanilla extract
Pinch of salt
For the topping:
40 grams shelled pistachios, chopped (about 1/4 cup)
200 grams mixed fresh berries (about 1.5 cups)
2 tablespoons unsweetened pistachio butter
Fresh mint leaves for garnish
The Instructions
Whisk together almond milk, protein powder, maple syrup, vanilla extract, and salt in a large bowl until protein powder dissolves completely.
Add chia seeds and whisk vigorously for 2 minutes to prevent clumping. Let mixture sit for 5 minutes.
Whisk again thoroughly to redistribute any settled seeds. This prevents lumps in your final mousse.
Cover bowl and refrigerate for at least 4 hours or overnight. The chia seeds absorb liquid and create thick, pudding-like texture.
Before serving, stir the mousse to break up any gel formation and achieve smooth consistency.
Divide mousse evenly among 4 serving glasses or jars.
Drizzle half tablespoon of pistachio butter over each serving. Top with fresh berries and chopped pistachios.
Garnish with mint leaves. Serve chilled.
Store covered in the refrigerator for up to 5 days. The mousse thickens more over time, so add splash of almond milk if needed.
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