INCREASE YOUR ENERGY, ENHANCE YOUR FOCUS, UPLIFT YOUR MOOD

ENERGY

There was a time in my life when my preferred methods for boosting my energy throughout the day were Adderall, cocaine, and multiple extra-large iced coffees with three packets of artificial sweetener in each one. Those were not my proudest days, and they came with major downfalls—one being severe energy crashes. One thing that was glaringly obvious about my stimulant habit: I was always looking for quick energy. I was depleted, exhausted, constantly self-medicating, and dipping well below the reserves of my energy in order to make it through the day. I felt like a slave to those stimulants, because if I didn’t take them, I couldn’t keep my eyes open at work.

While I still love my espresso, and I’ll likely always be drawn to energy boosters, I reach for healthier alternatives now. Instead of reaching for artificial sources of energy all day long, I’m much more mindful about how the foods I eat, the beverages I drink, and my overall lifestyle affect my energy.

So many of us struggle with energy on a day-to-day basis, and it can feel like a never-ending spiral of peaks and crashes. While cannabis and mushrooms can be nourishing and supportive, it’s important that your diet and lifestyle are supporting you, too. Taking care of your body and mind requires a holistic approach, and if you struggle with low energy, it’s likely going to require some lifestyle shifts. The great thing about cannabis and mushrooms is that when they’re used mindfully and in the right ways, in tandem with a healthy lifestyle, they can support and nourish your body and mind to help you enhance and sustain your natural energy.

FOCUS

In this world of overstimulation, being able to focus and be present with our work and our creative projects has become increasingly difficult. People today report having less ability to concentrate than ever before, as our attention is constantly being pulled in a million different directions. Social media doesn’t help—the endless notifications, scrolling through thousands of photos and updates about other people’s lives, and the pressure to constantly share deflects our focus from the projects we really want to (and need to) be working on. Imagine what we could accomplish if we were truly able to focus our attention and brainpower on the creative projects we’re most passionate about. The world doesn’t make it easy. In fact, in order to write this book, I had to get off of social media completely. As I began writing, I could sense that social media was pulling my attention in ways that were distracting me from the hours of dedicated focus that writing a book truly requires.

Setting boundaries with distractions such as social media, the Internet, mindless entertainment, and even people can be an important place to start when it comes to increasing your focus. Getting clear about your priorities and values and what you really want to focus on is the first step. Once you’re clear on your priorities, you can call in your plant and fungi friends to give you a little brain boost to enhance your creative productivity.

When it comes to the brain, both cannabis and medicinal mushrooms have been shown to promote neurogenesis—the process by which new neurons are formed in the brain—and to have neuroprotective effects. Research has widely shown that the formation of new neurons (particularly in the brain’s hippocampus) contributes to cognitive function, learning, and memory. The process of neurogenesis becomes increasingly important as we age, to keep us sharp and focused. As it turns out, both cannabis and mushrooms can play a key role in keeping our brainpower in tip-top shape.

MOOD

“Mood” can be a general term that describes feelings of ease, joy, or wellness—but it can also refer to more serious issues of depression or other mental health struggles. There’s a wide range of variations when it comes to the word “mood,” but in this section we’re covering how cannabis and mushrooms can support gentle mood elevation. If you struggle with severe depression or any other mental health issue, diet and lifestyle changes can be hugely beneficial to your overall well-being, but please work with your doctor or psychiatrist to come up with a treatment plan.

Speaking of depression, later in this book we’ll cover some of the current research on psilocybin mushrooms (the psychedelic ones) and treatment-resistant depression. While this research is still emerging, the results have been really exciting so far and psilocybin mushrooms could truly become a game-changer for people suffering with depression.

That being said, cannabis and some of the non-psychedelic medicinal mushrooms can be very supportive for enhancing mood. The endocannabinoid system (which cannabis interacts with) is highly tied in with mood—as you know, anandamide, one of our endogenous (inner) cannabinoids, is associated with the euphoria of a runner’s high. Depression has also been linked to low levels of the endocannabinoid 2-AG. Our CB1 receptors play a huge role in mood regulation, and it’s been shown that blocking the CB1 receptors can cause major depressive episodes. More research needs to be done here, but many people report improved mood through the use of cannabis.

CANNABIS FOR ENERGY, FOCUS, AND MOOD

When I first met Greg Prasker, one of the founders of SupHERBals CBD oil (the first CBD oil I tried, and one that I still use to this day), I had been taking CBD for anxiety and sleep for a few months. When I asked him what he used CBD for most often, he said, “I take it in the morning and it really helps me with focus.” I was surprised to hear that, given that I had been using it only in the evenings, to help me chill out. “Taking it in smaller amounts during the day really helps me concentrate on work,” he explained. He’s not the only one—I’ve heard many reports from people that taking small amounts of CBD throughout the day can be stimulating and wake-promoting, rather than sedating, and can provide a welcome boost to focus, energy, and mood.

Methods of Delivery for Energy, Focus, and Mood:

• Smaller doses of CBD are often reported to work best for focus, concentration, mood, energy, and general daytime use, as higher doses can make some people feel sleepy. Just a few drops—5 mg may be a good place to start, but you may need a little less or a little more. Start low and see how you feel after 15 minutes. Don’t take too much at once if you’re about to sit down for a full day of meetings on a busy workday. Experiment with your dosing on a lower-stakes day.

• Inhalation—While tinctures can provide more accurate dosing, inhalation can provide a quick boost of focus, creativity, and mood enhancement. Researchers from Washington State University found that adults reported a reduction in depressive symptoms with just one puff of high-CBD, low-THC medical cannabis.

• Microdoses of THC (1–2 mg, or even less) are sometimes used for focus, mood, and concentration, but tread wisely, as taking just a little bit too much THC can impair focus and cause anxiety in some. If you want to experiment with microdosing THC for focus and mood, I definitely recommend trying it on a low-stakes day—not a day where you have to give a presentation or have a big meeting or deadline. Taking microdoses of THC can be easily measured with a tincture—try one drop (one drop only!) under your tongue and wait 15 minutes. Remember, THC is more potent than CBD and it’s much easier to take more later if you need to, rather than backtrack if you’ve taken too much.

MUSHROOMS FOR ENERGY, FOCUS, AND MOOD

Mushrooms are superstars for brain power—particularly lion’s mane. Studies on lion’s mane and the active compounds within it (called hericenones and erinacines) show that it can induce NGF, or nerve growth factor synthesis in nerve cells. This is one of the reasons lion’s mane has been known to help with neuropathy, by regenerating the myelin sheath (or protective coating) around damaged nerves. As lion’s mane has been shown in studies to support and improve cognitive function, people are using it to get through a focused workday with great results. I’ve stayed up writing on many late nights with a warm mug of lion’s mane tea. Lion’s mane has also been shown to reduce anxiety and depression, so it could give you a mood boost, too!

Cordyceps is widely acclaimed as the “energy mushroom,” as it increases blood flow and oxygen circulation in the body, and has been shown to increase ATP, which can enhance energy and reduce fatigue. Studies in animal models have also shown that the cordyceps mushroom can improve learning and memory and have neuroprotective effects, so it can’t hurt to add it to the focus and brain power arsenal, too. Lion’s mane and cordyceps together may just be the perfect combination for boosting mood, energy, and brainpower.

Methods of Delivery for Energy, Focus, and Mood:

• Lion’s mane. Add lion’s mane powder to your daily coffee, tea, or smoothie. You can also take lion’s mane as a tincture or capsule to help you with focusing and mood enhancement.

• Cordyceps. Athletes commonly take cordyceps for energy and stamina before a workout. Mix cordyceps powder into your morning beverage, or combine cordyceps with lion’s mane in a smoothie to get an extra boost of energy and brain power. As with lion’s mane, you can also take cordyceps in tincture or capsule form.

• Microdoses of psilocybin. Psilocybin (the psychedelic compound in magic mushrooms) is currently illegal, so this is for informational purposes only, but there’s a reason “microdosing”—taking tiny, sub-perceptual amounts—of magic mushrooms has become so popular. One of the most frequently touted benefits of microdosing with psilocybin is that it can lift depression, sharpen focus, and enhance creativity. More studies are being conducted as we speak, and as legality shifts and psilocybin becomes legal for use therapeutically, you can expect more doctors to become versed in the benefits. Head to RebelsApothecary.com/Resources for the latest updates on psilocybin research. Find more on psilocybin microdosing on this page.

Other Rebel tips for energy, focus, and mood

• Matcha tea. The health benefits of matcha (powdered green tea) have been known for thousands of years. Matcha can help to promote mental clarity, elevation in mood, and enhanced energy, making it the perfect alternative to coffee. Matcha contains L-theanine, which is relaxing, along with caffeine, which contributes to a well-rounded and calming energy. A recipe for preparing the perfect bowl of matcha and an adaptogenic matcha cold brew are coming up next in this section, from Dr. Andrew Weil and Matcha Kari.

• Yerba mate tea. The first time I tried a hot mug of yerba mate tea (from the yerba mate tree, native to South America), I knew I had found my favorite way to consume caffeine. The energy-boosting, mood-lifting, and focus-enhancing properties of yerba mate tea are well documented, and it’s been shown to support a healthy metabolism.

• Fermented foods. They say our gut is our “second brain” and that nourishing the balance of our gut flora can be crucial for mood and brain power. Fermented foods such as sauerkraut and kombucha or taking a probiotics supplement can be supportive to the gut and, therefore, the brain.

• Healthy fats. Some of these include coconut oil, MCT oil, and omega-3 fish oils, which can help to nourish your brain and keep you feeling energized and sharp.

• L-tyrosine. This is an amino acid, and I’ve found it to be an all-star in my life for focus, energy, and mood. I recommend reading The Mood Cure by Julia Ross for great information on amino-acid therapy and which amino acids might work for you.

• Nootropics. A nootropic is a dietary supplement that can support brain function. One I particularly like is called Alpha Brain from Onnit (it contains both L-tyrosine, which I mentioned above, and L-theanine, found in green tea).

• Water. Yes, water! I know this sounds too simple to be true, but dehydration can be a major cause of low energy. Next time your energy dips, try a cold glass of water instead of something caffeinated.

Rebel Ritual: One of the energy, mood, and focus tricks I used while writing this book was to combine lion’s mane extract with yerba mate tea. I find it to be mentally stimulating and uplifting in a more sustainable way than coffee. Mixing a teaspoon of lion’s mane powder into a hot mug of yerba mate made for many long afternoons of writing and researching. I’ll also make this elixir to boost my energy and mood if I’m getting ready to go to a social event (as I don’t drink alcohol). Lion’s mane plus yerba mate tea can boost energy, mood, and focus all at once.

FOCUS ELIXIR

1 tsp. lion’s mane powder per mug of tea

1 pot of hot yerba mate tea (I use loose-leaf yerba mate tea prepared in a French press)

Stir the lion’s mane powder into your hot yerba mate for powerful focused energy and an uplifting mood boost.

Terpene Tip for focus: Cannabis varieties high in pinene (also found in pine needles and pine nuts) can help with mental clarity and focus. In fact, because it’s alerting and promotes memory retention, pinene can help to reduce the brain fogginess you might experience from taking too much THC. You can also eat pine nuts or inhale the scent of fresh pine (take a walk through a pine-tree forest for the ultimate pinene experience).

Terpene Tip for mood and energy: Cannabis varieties that are high in limonene (found in citrus fruits) are known to produce antidepressant and energy-boosting effects. Inhaling the scent of lemon or orange (either the actual fruit or diffused essential oils) can help to uplift you. For the ultimate daytime cannabis experience, ask your budtender to recommend a CBD-rich variety that has both limonene and pinene present—these terps are often associated with “sativa” strains.

HOW TO BREW THE PERFECT BOWL OF MATCHA

CONTRIBUTED BY DR. ANDREW WEIL AND MATCHA KARI

I’ve mentioned Dr. Andrew Weil quite a few times in this book, as he’s one of the pioneers of holistic and integrative medicine—especially when it comes to medicinal mushrooms! I’ve followed his work for many years, so when I found out he started his own matcha tea company called Matcha Kari, I ordered some immediately. I’m so thrilled that Dr. Weil and Matcha Kari have contributed these recipes to The Rebel’s Apothecary—first, instructions for brewing the perfect bowl of matcha, and second, an adaptogenic matcha “cold brew.” Enjoy the calm, focused energy!

Makes 1 serving

1 cup hot water

1 tsp. sifted matcha powder

Heat water in a kettle until steam first appears; this will be well below boiling, about 180°F.

Turn off heat.

Pour about ½ cup of hot water into a matcha bowl (a small ceramic bowl) to warm it; discard the water and dry the inside of the bowl.

Place the matcha powder in the warmed bowl.

Add about ¼ cup (2 oz.) of hot water to the matcha in the bowl.

Use a tea whisk to mix the matcha tea into the water. Begin with a slow, back-and-forth stroke, then bring the mixture to a froth with quick strokes.

Sip and enjoy.

ADAPTOGENIC MATCHA COLD BREW

CONTRIBUTED BY DR. ANDREW WEIL AND MATCHA KARI

Typically, Dr. Weil drinks his matcha 100 percent plain, though he’s a huge fan of cold-brew style. In this recipe, he offers a few options for adding adaptogens to a cold matcha tea. I love the taste and quality of the matcha from Matcha Kari, available online.

There’s a lot to choose from, so it’s important to wisely consider taste and especially quality when crafting an Adaptogenic Matcha Cold Brew. Importantly, the final appearance should carry a sense of wise choice and the minimal use of adaptogens to accent, not mask the flavor of the matcha—while also getting an extra health boost.

—Dr. Andrew Weil

Makes one 12-oz. serving

1–2 tsp. matcha powder

Choose only one or two of these time-tested adaptogenic herbs, roots, or mushrooms:

2–3 tsp. fresh juice (or ¼ tsp. powder) from

Ashwagandha

Ginger

Turmeric

Mushroom tincture (or ¼ tsp. powder) from favorites such as:

Reishi

Cordyceps

Maitake

Lion’s mane

Add about ¾ cup of ice to a 12-oz. drinking glass; set aside.

With an 8-oz. mixing cup, use a bamboo whisk (alternatively, an electric frother) to mix together 1–2 tsp. matcha with any powders mentioned above, and 6 oz. of room-temperature water.

Once powders are fully dissolved in the water, add any fresh juices or tinctures mentioned above and gently swirl.

Finally, pour over ice in the glass you set aside, and enjoy!

MORNING ADAPTOGENIC ELIXIR

CONTRIBUTED BY JAMIE GRABER OF ORGANICALLY, JAMIE

You’ve already seen Jamie’s evening elixir (on this page), and this is her energizing morning version. Making morning coffee drinks with supportive herbal add-ins is one of my favorite self-care rituals. This one combines espresso with our beloved cordyceps, and adds maca—an adaptogenic root known to enhance energy and stamina. As with the evening elixir, you can add a dash of your favorite sweetener if you prefer (although maca provides a slightly subtle sweetness). Talk about a nourishing upgrade to your morning coffee!

Makes 1 serving

2 shots espresso

8 oz. warm water (or 1 cup brewed coffee, in place of espresso and water)

¼—½ tsp. cordyceps powder

1 tsp. maca powder

¼—½ tsp. cinnamon

½—1 tsp. ghee or coconut oil

Put the warm liquid into a blender, and then add the rest of the ingredients. It should be tea temperature—warm to the touch, not scalding.

Blend all ingredients in blender.

If you don’t drink coffee, you can sub it out for plain water, matcha, or another tea. You can easily add lion’s mane to this recipe too, for even more of an uplifting boost!

REBEL’S GREEN JUICE

This green juice recipe with CBD always gives me an energy and mood boost—I especially love drinking it when I’m inclined to reach for yet another coffee. The juice hydrates and sends nutrition to my cells and always leaves me feeling better than before. I prefer my green juices without fruit, but if you want an extra kick of sweetness, you can add an apple or pear to this recipe.

Makes 1 serving

1 cucumber

2–4 celery stalks

1 lime

1 lemon

1-inch piece of ginger

Small dose of your favorite CBD oil (I use 5-10mg for daytime).

Optional additional herb add-ins: basil, cilantro, or mint to taste

Juice cucumber, celery, lime, lemon, and ginger in a juicer. Add optional ingredients. Add the juice to a blender with CBD oil and blend, or add to a shaker bottle and shake to combine the CBD with the juice. If you don’t have a juicer, you can get your favorite green juice from a juice shop, pour it into a shaker bottle, add your favorite CBD oil, and shake.

CORDYCEPS ENERGY BARS

CONTRIBUTED BY OLGA COTTER OF MUSHROOM MOUNTAIN

When I took a medicinal mushroom seminar with mycologist Tradd Cotter at the Mushroom Mountain research facility in South Carolina, his wife, Olga, made us the most delicious Cordyceps Energy Bars to snack on throughout the day. Packed with cordyceps extract, they are perfect as an energy-boosting snack or breakfast, or to take with you for stamina on a long hike.

Makes about 12 bars

1 cup powdered oats

3 Tbsp. cacao powder

¾ cup crunchy almond butter, cashew butter, or peanut butter (choose your favorite)

2 Tbsps. cordyceps extract powder

½ cup protein powder (I like organic whey, hemp, or pea protein)

1 cup dates or figs, chopped

¼ cup dark chocolate chips

½ cup pure maple syrup

Add all ingredients to a bowl and mix well—or use a food processor to get a smoother consistency. Add mixture to rectangular 8x8-inch baking dish (or similar), and put in fridge for 30 minutes before cutting into bars.

REBEL’S COFFEE

This CBD and mushroom coffee is one of my go-to morning staples. I combine a mushroom blend powder with mint chocolate CBD oil, and add it to my regular morning coffee. Although some question the validity of using CBD and coffee in combination, I love the feeling—using a small dose of CBD takes the edge off of the caffeine, provides a little mood boost, and helps me to focus.

2 shots espresso with 1 cup water (or 1 cup regular coffee)

1 tsp. mushroom blend powder (I love the mushroom blends from Four Sigmatic or SuperFeast)

1 dropperful of mint chocolate CBD oil (I like Lazarus Naturals or Charlotte’s Web—choose your daytime dosage—I use 5–10mg)

Your creamer of choice (I like a coconut/almond milk blend, Nutpods brand)

Use a spoon to mix all ingredients in a mug—or blend in a blender to better mix the CBD oil into the liquid.