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Today’s Health Upgrade
Let’s talk about BPC-157
Can a drink boost your focus?
A “natural” way to lower blood pressure
Recipe of the week
Recovery
Is BPC-157 Really a Miracle for Injury Recovery? Researchers Finally Took A Deeper Look
If you follow fitness TikTok or hang around any gym long enough, you’ve probably heard someone whisper about BPC-157 and refer to it as the “Wolverine” serum. Tendon issues? Fixed. Knee pain? Gone. Muscle tear? Healed faster than ever.
But when researchers dug into the science to see if this peptide BPC-157 lives up to the hype, the answer was a whole lot of “not so fast.”
A new systematic review searched three major databases and screened 544 papers on BPC-157. In the end, 36 studies made the final cut, but 35 were animal or cell studies, and only one study involved humans. That one human study? A tiny 12-person case series with no control group, no blinding, and no standardized measures.
In research quality, that’s the lowest level of evidence we have. So right away, the hype is running a marathon while the science is still stretching. That doesn’t mean the potential isn’t there, but it does mean the claims we can make with confidence are limited.
In rats and rabbits, BPC-157 looks like a superhero: Muscles repaired with higher load-to-failure strength, tendons and ligaments healed faster, even bone fractures repaired as well as bone-marrow grafts in one study.
Researchers think this might be because BPC-157 seems to boost blood-vessel growth, reduce inflammatory signals, influence nitric-oxide pathways increase growth-hormone receptor activity
Those mechanisms sound great. But they’re all from animal and lab data — the research equivalent of “looks promising in the trailer.”
However, there’s no reliable published human evidence that BPC-157 helps injuries heal, and we don’t even have basic safety data.
The lone clinical study gave 12 people with chronic knee pain received an injection, and 7 said they felt better for at least six months
But with no control group, no imaging, no diagnosis clarity, and no standardized outcome measure, we can’t say the peptide made the difference. There’s simply no way to know.
And that’s why it’s hard to make a recommendation. Because while it could end up being fine, at this point, there are zero controlled human safety trials. The FDA classifies it as a Category 2 bulk substance, meaning we don’t know if it’s safe and companies aren’t allowed to compound it. And studies suggests that between 12% and 58% of peptide products are contaminated with other substances. And that’s why BPC-157 is banned by WADA, NCAA, NFL, NBA, MLB, NHL, UFC, PGA, and others.
When safety isn’t tested — and products aren’t regulated — you’re not just gambling on effectiveness. You’re gambling on purity and unknown potential downsides.
Together With Laird Superfood
How To Boost Your Focus And Memory (In As Little As 2-3 Weeks)
Most people think about supporting their muscles, their joints, and even their heart. But your brain — your hungriest organ — might be running on yesterday’s fuel. And research suggests a particular nutrient might help older and younger adults alike give their brains a measurable boost.
MCTs may help sharpen working memory and focus in as little as 2 to 3 weeks.
A systematic review of six randomized controlled trials examined whether medium-chain triglycerides (MCTs) — a type of fat quickly converted into ketones — could support memory in non-demented older adults. Four out of six studies found meaningful improvements, particularly in working memory, with daily doses ranging from 6 to 20 grams.
The strongest effects tended to show up in adults who already had lower baseline scores, suggesting that MCTs may help “fill the gap” when mental energy starts to slip. Because the studies varied so much, researchers couldn’t perform a full meta-analysis, but the overall pattern of results was encouraging.
Another randomized trial tested MCTs in 30 university students. After supplementing with either 12 or 18 grams of MCT oil per day for 4 weeks, both MCT groups performed significantly better on cognitive tests. The improvements showed up after just 2–3 weeks.
MCTs provide an alternative fuel source for the brain, one that’s especially helpful when glucose supply or utilization isn’t optimal. Think of it as giving your brain a backup battery during the parts of the day when focus or recall tends to fade.
If you’re looking for a way to add MCTs to your daily routine, the easiest method we’ve found is Laird Superfood Sweet & Creamy Superfood Creamer with Adaptogens.
Each serving delivers clean, naturally occurring MCTs to power your brain and includes adaptogens like chaga and lion’s mane that help balance stress and support focus. You get the best of both worlds: smoother energy, calmer mood, and sustained concentration.
There’s no dairy, no seed oils, and no crash; just a creamy, slightly sweet flavor that makes your favorite coffee taste even better.
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Give your coffee the extra boost it's been missing.
Health
Can Garlic Really Lower High Blood Pressure? A New Analysis Says Yes.
When we tell you that any food can be “super,” we mean it. And a recent study proves it once again.
New research suggests that garlic supplements may help people with diagnosed hypertension lower their numbers in a clinically meaningful way. And the effect is strong enough that researchers say we finally have enough evidence to trust the results.
Scientists analyzed 12 randomized, placebo-controlled trials involving 738 adults with hypertension. This wasn’t a quick review; they used trial sequential analysis (TSA), an advanced method that determines whether there are enough high-quality studies to draw firm conclusions. And they found that they don’t need more trials to know that garlic works.
Across studies, garlic supplements lowered systolic blood pressure by 8.12 mmHg and diastolic by 4.26 mmHg compared to placebo, an effect similar to some first-line medications.
To put that in perspective, every 5 mmHg reduction in systolic blood pressure lowers the risk of cardiovascular events by about 10 percent. An 8-mmHg improvement puts you well ahead of that curve.
Researchers point to bioactive compounds in garlic (especially allicin) that help relax blood vessels and improve nitric oxide bioavailability, making it easier for blood to flow. Aged garlic extract appears to be the most consistently effective because it stabilizes these compounds and reduces the GI side effects some people experience with raw garlic.
There are limits: studies used different garlic forms (aged extract, powder, oil), and the analysis couldn’t pinpoint the perfect dose. And this research is not about replacing medication; it’s about smart add-ons for people already managing hypertension.
If you have diagnosed hypertension, talk to your doctor about adding aged garlic extract (600–1,200 mg/day). But keep in mind, the research suggests you need to be consistent for 8–12 weeks. Monitor your blood pressure weekly, follow your doctor’s orders, and try pairing with proven basics like exercise, fiber, whole foods, less sodium, and stress management.
Pump Up Your Diet
Garlic-Parmesan Roasted Broccoli
If you want to add a little extra garlic to your diet the old-fashioned way, this recipe adds plenty of flavor to make vegetables more enjoyable. Broccoli isn’t exciting, but with this method, the garlic caramelizes, and the cheese crisps, and even the pickiest eaters will find this enjoyable. And all it takes is five ingredients and about 5 minutes of prep.
Ingredients (serves 2–3):
1 large head of broccoli, cut into florets
3 garlic cloves, minced
2 tbsp olive oil
¼ cup grated parmesan
Salt + pepper
Instructions:
Heat oven to 425°F.
Toss broccoli with olive oil, garlic, salt, and pepper.
Roast for 15 to 18 minutes, until the edges brown.
Sprinkle parmesan on top and roast for 2-3 more minutes.
Optional: Add a small drizzle of honey before serving for a sweet-savory finish (optional but fantastic).
Better Today
Take any of these tips from today’s email and put them into action:
1. The Truth About BPC-157: Why 35 of 36 Studies Can't Tell Us If It Works
A systematic review on BPC-157 found only one human study, a 12-person case series with no control group, no blinding, and no standardized measures (the lowest level of clinical evidence). While animal studies show promising results for tendon, muscle, and ligament repair, there are zero controlled human safety trials, and research suggests 12% to 58% of peptide products are contaminated, which is why the FDA classifies it as Category 2, and it's banned by WADA, NCAA, NFL, NBA, MLB, NHL, UFC, and PGA.
2. MCT Oil Can Improve Memory and Focus in 2-3 Weeks in Randomized Trials
A review of six randomized controlled trials found that 6-20 grams of MCT oil daily improved working memory in older adults, with four of six studies showing meaningful cognitive gains, especially in those with lower baseline scores. It’s likely because MCTs convert quickly to ketones, giving your brain an alternative fuel source when glucose isn't cutting it.
3. Garlic Supplements Repeatedly Prove They’re Effective At Lowering Blood Pressure
A meta-analysis of 12 randomized, placebo-controlled trials found that garlic supplements reduced systolic and diastolic blood pressure in people with hypertension, similar to some first-line medications. Aged garlic extract (600-1,200 mg/day for 8-12 weeks) appears most effective because it stabilizes allicin and other bioactive compounds that relax blood vessels and improve nitric oxide availability.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
