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VITAMIN C

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CAFFEINE ADDICTION? DO THIS INSTEAD

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You Are More Bacteria Than Human

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Awakened Uplift

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Clear out your “zombie cells” to live longer and f Clear out your “zombie cells” to live longer and feel younger?!

Meet fisetin and apigenin: two natural flavonoids with promising anti-aging effects. 

They’re not just antioxidants. These compounds may help your body eliminate senescent cells (the “zombies” that linger, spread inflammation, and accelerate aging), boost energy at the cellular level, and support brain health.

Here’s how they work:

Fisetin (found in strawberries, apples, cucumbers, and more):
- Acts as a senolytic: may help clear out senescent cells
- Blocks NADase to support DNA integrity and ATP production
- Promotes mitochondrial health and energy
- Reduces inflammatory markers like IL-6 and TNF-α
- Antioxidant activity helps neutralize free radicals
- May extend lifespan and improve physical function (shown in animal models)
- Supports blood sugar balance and metabolic health
- Suggested dose: 100 mg/day in liposomal form

Apigenin (found in parsley, chamomile, citrus, celery, and thyme):
- Promotes relaxation and may reduce anxiety at higher doses
- Scavenges free radicals and protects against oxidative stress
- Modulates inflammation via COX-2 and NF-κB pathways
- May help reduce Alzheimer’s-related amyloid plaque formation
- Supports cognitive health and neuroprotection
- May benefit heart health and improve lipid metabolism (based on animal studies)
- Supports blood sugar regulation and metabolic function
- Suggested dose: 50–100 mg, preferably at night

While human studies are still emerging, early research is exciting. These flavonoids are being studied for their ability to enhance healthspan and potentially delay signs of aging by targeting the root causes: oxidative stress, chronic inflammation, and cellular dysfunction.

Have you tried fisetin or apigenin before? Curious to add them to your routine?

#senolyticscience #healthspanoptimization #cellularaging #mitochondrialhealth #longevityresearch

PMID: 20306120
PMID: 30279143
PMID: 30875872
80% of your energy is made inside your mitochondri 80% of your energy is made inside your mitochondria, yet most people have never thought about how to care for them.

These tiny powerhouses turn food and oxygen into energy your body can use.

When they work well, you feel sharp, strong, and focused. When they slow down, fatigue, brain fog, and sluggish recovery start showing up.

Here’s what most people don’t realize... mitochondria do more than make energy.

They also sense stress, regulate inflammation, and even influence how fast you age. The good news is, you can train and nourish them just like muscles.

Try these simple actions to strengthen them:
- Move often: exercise signals your body to make new, more efficient mitochondria.
- Eat smart: include omega-3s, B vitamins, and antioxidants from real foods.
- Recover fully: quality sleep and stress management keep oxidative damage low.
- Support with key nutrients: CoQ10, alpha-lipoic acid, and PQQ all help your mitochondria repair and renew.

Think of your mitochondria as the engines of every cell. When you protect and fuel them, everything from mood to metabolism works better.

What’s one thing that instantly drains your energy?

#mitochondria #cellularenergy #bioenergetics #longevityscience #mitochondrialhealth

PMID: 24561260
PMID: 24855560
PMID: 30664360
PMID: 33435522
In a world full of expensive supplements and bioha In a world full of expensive supplements and biohacking gadgets, it is easy to miss the simple, powerful solutions that nature gives us for free.

Sunlight: 
The most effective source of vitamin D, crucial for immune strength, bone health, and mood regulation. About 42% of U.S. adults are deficient, which raises the risk for depression, inflammation, and lowered immunity. Just 10 to 30 minutes of direct sunlight exposure a few times per week can help restore optimal levels.

Grounding (Earthing): 
Walking barefoot on natural surfaces can reduce inflammation, regulate stress, and improve sleep. Research shows it helps balance cortisol, lower markers of inflammation like CRP, and enhance recovery. Sometimes the simplest connection, skin to earth, makes the biggest difference.

Exercise: 
One of the most effective antidepressants that does not come in a pill. Studies show that 150 minutes of movement per week lowers depression risk by about 25%, boosts cognitive function, and helps regulate stress hormones. Exercise remains one of the strongest predictors of long-term mental health and resilience.

Advanced tools and supplements have their place... But sunlight, grounding, and movement are free and accessible foundations for better health.

The wellness industry may be worth 4.5 trillion dollars, yet some of the best therapies cost nothing.

What is one no-cost health strategy you practice regularly?

#evidencebasedwellness #circadianhealth #VitaminDdeficiency #stressresilience #mentalhealthscience

PMID: 17846259
PMID: 21310306
PMID: 22291721
PMID: 23542507
PMID: 26443876
PMID: 28928987
PMID: 29690792
The supplement industry is crowded, fast-moving, a The supplement industry is crowded, fast-moving, and lightly regulated.

That makes it easy for low-quality products to look legitimate and for good marketing to hide weak formulation.

Most supplement failures are not about the ingredient itself. They are about quality, dosing, and transparency.

A few filters consistently separate solid products from noise.

Green flags:
✅ A company with a real track record, ideally 10+ years in business
✅ Available through trusted retailers or clearly established brand channels
✅ Full Supplement Facts with complete disclosure
✅ For herbs, the label lists genus, species, plant part, standardization, and dose
✅ Ingredient doses that you can actually look up and verify
✅ Evidence of quality control and third-party testing

This is about traceability and accountability, not where you click buy. A trusted source matters more than a marketplace name.

Red flags:
❌ Proprietary blends that hide how much you are really getting
❌ Claims that sound extreme or exaggerated, like “880% more testosterone”
❌ Brands with no real history beyond a listing page
❌ Prices that seem far below the rest of the market

There are no real deals in supplements. If every reputable brand sells a product for $30 and another version is $10 with thousands of 5-star reviews, that gap should raise questions. Reviews can be manipulated. Manufacturing costs cannot.

Then there is the part many people forget to check.

What should not be in the product:
- Heavy metals
- Microbial contamination
- Undeclared or banned substances

These issues still show up when quality systems are weak. Testing and transparency are not optional if safety matters.

The goal is not to take more supplements. It is to take fewer, better ones that deliver effective doses without unwanted extras.

If you looked at the label of the supplement you take most often, would it pass this checklist?

#supplementquality #evidencebasedsupplements #healthliteracy #consumerawareness #wellnesswithouthype

PMID: 18239570
PMID: 24693886
PMID: 26465986
PMID: 29300341
PMID: 30422217
Hormones follow a hierarchy. Most people try to f Hormones follow a hierarchy.

Most people try to fix the top of the pyramid first.
Better sleep. More testosterone. Higher dopamine.

But when the foundation is unstable, those changes rarely last.

Survival always comes first.

Here’s how it works from the ground up.

1. Survival essentials (cortisol, insulin)
- Regulate stress response and blood sugar to keep you alive and fueled
- Risks of imbalance: burnout, insulin resistance, poor recovery, chronic fatigue, increased inflammation

2. Building blocks (pregnenolone, DHEA)
- Provide the raw materials needed to produce many other hormones
- Risks of imbalance: low stress resilience, reduced hormone output, brain fog, decreased libido

3. Metabolic regulators (thyroid hormones, leptin, ghrelin, GLP-1)
- Control metabolism, appetite, and energy use
- Risks of imbalance: weight gain, slow metabolism, constant hunger or appetite suppression, low energy

4. Reproductive hormones (estrogen, testosterone, progesterone)
- Support fertility, libido, muscle, bone, and cardiovascular health
- Risks of imbalance: low libido, muscle loss, mood swings, hormonal aging, increased osteoporosis risk

5. Brain and mood modulators (oxytocin, melatonin, dopamine, serotonin)
- Regulate sleep, motivation, mood, and social connection
- Risks of imbalance: poor sleep, anxiety, depression, low motivation, social withdrawal

Hormones don’t respond well to shortcuts.
If stress and blood sugar are unstable, everything above them struggles.

Get the foundation steady first.
Then support hormone production.
Then address metabolism.
Only after that does it make sense to fine-tune s3x hormones and brain chemistry.

Which part of the pyramid feels most out of balance for you right now?

#hormonehealth #metabolichealth #stressphysiology #healthoptimization #evidencebasedwellness

PMID: 12224659
PMID: 17615391
PMID: 36942499
40% of dementia risk is linked to factors we can c 40% of dementia risk is linked to factors we can change.

One of the most powerful is not a pill. It is exercise.

Most people think of training as a body tool. But your brain is one of the primary systems adapting every time you move.

Here is what is happening under the surface that is easy to miss:

- BDNF increases
This is one of the key drivers of neuroplasticity. It helps your brain form new connections and protect existing ones. Higher levels are linked to better learning and memory.

- Blood flow improves
More oxygen and nutrients reach brain tissue. Even moderate exercise can increase cerebral blood flow, which supports focus and long term brain health.

- Neurotransmitters shift
Exercise influences dopamine, serotonin, and glutamate. These are directly tied to mood, motivation, and cognitive performance.

- Mitochondrial function improves
Your brain is energy intensive. Better mitochondrial function means more efficient energy production for neurons.

Over time, this builds something called cognitive reserve.

Think of it as capacity. The more you build, the more resilient your brain becomes as you age.

Research consistently shows that both intensity and consistency play a key role in how exercise supports brain health.

Higher intensity training tends to drive stronger BDNF responses. But even low intensity movement done consistently still improves blood flow and brain signaling.

You do not need a perfect program.
You need a repeatable signal.

If you are not moving regularly, no supplement stack will replace that signal.

From what I have seen over the years, the people with the sharpest minds long term are not chasing hacks.

They are consistent with the basics.

What kind of training helps you think more clearly?

#brainhealthoptimization #cognitivefitness #neuroplasticitytraining #longevityperformance #movementismedicine

PMID: 21282661
PMID: 21417955
PMID: 28438770
PMID: 31533339
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