Dora’s voice and ability to create a safe container for deeper self-reflection and stillness especially for melanated folks has been a vital part of my 2020 + beyond toolkit.

Nicole Enns- Healer, Embodied & Ancestral Guided Ceremony and Ritual facilitator

Nicole brings us back to nature, back to the original teacher and healer through her work as an energy healer, facilitator and through her work with flowers,plants and herbs. Her flower mandalas soothe the spirit, immerse me in beauty and invoke a deep connection to the earth.

Melissa Barayang- Coach, Teacher, Healing Ancestral Ritual Facilitator

Melissa’s work is for anyone who is longing to rest their heart and spirit into softness. So much of the world is hard, the human experience is hard and takes a toll on the heart but Melissa holds ceremony and space for those of us who long to be in connection with our Ancestors and ask for guidance, support and pay our respects while learning to flow through this earthly experience with a little more lightness, a little more joy and a softening of our edges.

Rebeckah Price- Nike trainer, yoga + meditation facilitator, proud Mama, community builder and diversity + equity in wellness @thewellcollectiveto

Rebeckah is a powerhouse that believes in the power of conscious collective healing but from a no bs, authentic and honest place. Her work has allowed us to learn directly from and be in the presence of some of the greatest Black Women in wellness right now.

Dr Jacqui- ND, Indigenous medicine maker, Mama and Doula @xalishmedicines

Dr.Jacquis medicines are a direct lifeline to the plantcestors and earth, her thoughtful and expertly handcrafted Indigenous medicines have been another must have in my selfcare toolkit. Her intentional offerings and vulnerability in sharing her personal and professional journey have been so healing and resonant for so many of us BIPOC healers in this space.

Kirat Randhawa- Contemplative Guide

Kirat has the ability to transport a person to another plane with her guided meditations, whether you are a long time meditator or new to the practice. Her clarity and voice allow you to tap into a space of silence within yourself that many of us have long forgotten especially during the last couple years. She thoughtfully and respectfully weaves her path of practice, Buddhism, into her work as a meditation guide and facilitator through her offerings.

Layla Feghali- Herbalist, storyteller, SWANA Ancestral wisdom carrier and educator.

Layla and her work are rooted in the re-membrance and reclamation of Ancestral, land based healing and medicine wisdom & practices. You can learn with her through online workshops, experience the medicines with the herbal product line, receive mentorship or learn from the SWANA Community Ancestral Remembrance program & archival hub.

Katie Shaw 8/11/21 Katie Shaw 8/11/21

What’s Good? Yoga, Breathwork & Self-Discovery Edition

By

Zach Berman & Dean Morris

Breath: The New Science of a Lost Art by James Nestor

Our guest and friend Ally Maz recommended this book to us and it is truly life changing. Breathing properly is the most important thing we can do for our health and well-being. You will never breath the same again after reading this!

Inside the Superhuman World of the Ice Man

Wim Hoff has become a breathwork super-star and mega celebrity over the past decade. We first discovered his mind altering work from this Vice doc. The possibilities of breath are beyond comprehension and Wim Hoff is showing what’s possible.

Autobiography of a Yogi

This book makes you believe in magic. At least for us it did. A journey of the mind, body and spirit

Pure Souls Zen Mind

Hakim Tafari, founder of Pure Souls Zen Mind, has created a group of seekers through exploring our own boundaries through running, tai chi, meditation and breathwork. Next level stuff here.

Books We Love

The Way of the Peaceful Warrior

The Celestine Prophecy
The 4 Agreements.

These 3 books can alter the state of how you see yourself and the world around you. The trifecta of self exploration.

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Navi Gill

Navi is one of our leaders in well being. Follow her for the realist of real in holistic healing, Ayurveda and decolonizing wellness. @navigillwellness

Dora Kamau

For a lot of people, Headspace is the gateway to meditation and mindfulness. Dora is one of the amazing guides on headspace. Dora helps awaken individuals to their truest selves through meditation. Check out her meditations and offerings to start your own journey to you!
@dorakamau

Dharma Temple

Our favourite place for yoga and mindfulness in Vancouver. Good people. Good community. Good vibrations. You can find yoga by Dharma Temple at The Beaumont Studios all Summer long.
@thebeaumontstudios

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Katie Shaw 8/2/21 Katie Shaw 8/2/21

What’s Good? Running Edition

By

Zach Berman & Dean Morris

Dr. Mike Spino on Into the Well Podcast

Dr. Mike Spino’s work explores the connection between mindfulness and running. The Mind Body Connection of performance. BC local, Ryan Willms is an amazing host that guides this conversation with the flow of your favourite run!

Poems of a Long Distance Runner

The perfect pairing to that Into the Well Podcast with Ryan Willms - one of Dr. Mike Spino’s books. We recommend Poems of a Long Distance Runner and Beyond Jogging: The interspaces of Running.

Why We Run w/ Bernd Heinrich

Bernd Heinrich is a retired Professor living in a log cabin in the woods of Western Maine. He holds numerous running records and has committed much of his time to the study of the natural world. This is how we want to grow old.

Sidenote; this short film goes nicely with Sean Hamiltons book, Running Through The Woods, The River Gentle On My Mind

“Out on a Wire” by Satisfy Running

-Satisfy Running / Out On A Wire — -Satisfy Running /
Out On A Wire

Bucket List - The Speed Project, an unsanctioned 344-mile relay race that begins in Los Angeles and ends in Las Vegas. There is no official route. Teams have to devise their own way from point A to point B.

Satisfy Running, one of our favourite brands doing awesome things. Their debut feature film, "Out On A Wire”, is the story of the bond between a group of runners who began an incomprehensible journey as strangers and came out the other side a family.

Colour the Trails

Colour the Trails advocates for inclusive representation in outdoor spaces, breaking barriers and creating accessibility. They subsidize outdoor adventures, create diverse and amazing content, and are actively working to create the change this world needs.

Brown Girl Outdoor World

The who, what, when, where and how of the outdoors doesn’t seem to include stories of the BIPOC (Black, Indigenous and People of Colour) community. Brown Girl Outdoor World is working to change that by creating adventures to build community & be the representation that will change the narrative.

Rage & Release

The coolest running group, maybe in the world.

Where Dreams go to Die

The wildest, craziest, strangest, possibly hardest run event in the world. Words can’t describe it. Do yourself a favour and just watch the doc featuring one of BC’s best, Gary Robbins.

Vanrunco

Our fave local runshop, curating more than just run gear. These guys create community that fosters inclusion. Check them out for their gear and savvy curation but stick around for their genuine nature that contributes to a better, healthier, happier Vancouver.

Project Love Run

The running collective created by the incredibly inspiring Filsan Abdiaman.

Project Love Run is for all self-identified womxn seeking a safe space to connect with others and their own minds and bodies. Expect brunch, running & real talk:) No need to be a pro-runner, come as
you are!

Mindwork Series with Charlie Dark

A content collaboration with lululemon to explore movement as an entry point to mindfulness. This episode features Charlie Dark, a pioneer in the running culture through the legendary Run Dem Crew, a yoga teacher and practitioner, and a music explorer and DJ. They discuss creating spaces for inclusion and running seen in a holistic approach.

Katie Shaw 7/8/21 Katie Shaw 7/8/21

A Beginner’s Guide To Medicinal Mushrooms

What’s the deal with mushrooms? Why is everyone taking Lion’s Mane? What kind of mushroom supplement should I be taking? If you have been asking yourself these questions, you’ve come to the right place! This article covers everything you need to know as you begin exploring the wonderful, wacky world of medicinal mushrooms.

The Basics

Mushrooms have been used by our ancestors medicinally since at least 3000 bc. However, only in the last century have researchers begun to seriously characterize their medicinal effects on the human body.

While all medicinal mushrooms act as immunomodulators (ie. immune system support), each mushroom also has its own unique collection of benefits. Research has shown many mushrooms to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, hepatoprotective, and anticancer properties.

It’s important to note that not all mushrooms are medicinal. There are over 1.5 million species of fungi on planet earth. However, only 12 different species or so have been seriously studied for their benefits. This doesn’t mean that a culinary mushroom that you’re getting from the market isn’t good for you. Mushrooms themselves are a good source of protein, vitamin D and vitamin B12. However, this article focuses solely on medicinal mushroom supplements.

Mushroom Anatomy

For the next part to make sense, we need to do a little mushroom anatomy course. The ‘fruiting body’ is the actual mushroom that you see growing. Within the fruiting body, the most commonly active ingredient is beta-glucans.

Mycelium is the root-like structure that extends from the fruiting body below the surface. While mushrooms emerge from mycelium and reproduce in a few days, the mycelium they come from can live for decades to hundreds of years.

What should I look for when shopping for medicinal mushrooms?

Not all mushroom supplements are created equal. Here’s a few things to consider when choosing a supplement:

Fruiting body vs mycelium on grain

When people talk about medicinal mushroom supplements, the conversation often includes a debate between supplements that use the mushroom fruiting body vs. those that use mycelium.

We do know that mycelium contains beneficial compounds, some of these compounds that may not be present in the fruiting body. However, in most mycelium based supplements, the fungi is grown on a grain such as oats.

Since you can’t separate the oats out, the entire mass is ground up. This results in a product that is 80% or more starch. For this reason, you should always choose a product that lists ‘fruiting body’ over a product that has grain in the ingredient list.

There are supplements which use 100% pure mycelium. This is achieved by growing the mycelium over 3-6 days in a nutrient rich water (liquid fermentation). However, the large majority of mycelium based products in North America are grown on grain.

Tincture? Dual extracted? Powder?

In such an unregulated industry, there are a lot of words being thrown around. For the most part, when you’re looking for medicinal mushrooms you’ll be choosing between a tincture or a powder.

A tincture is made by grinding dry mushrooms and extracting the compounds with a high-proof alcohol. Most tinctures are dual extracted which means that they go through water extraction as well. If you are avoiding alcohol, there are also alcohol-free tinctures on the market.

A powder is usually made by making a tea with high pressure hot water extraction, followed by an alcohol extraction. The liquid is concentrated and dried into a powder.

Mushrooms cannot and should not be dried and then powdered directly for consumption unless they are heat activated. They must go through some type of extraction process in order to reach the beneficial compounds.

So which one is better?

Each product has its own pros and cons that are worthy of another article. At the end of the day, you should choose the supplement that you are most likely to take on a regular basis - as medicinal mushrooms work best when taken over a long period of time.

Personally, I didn’t enjoy using a powder as I like to combine my supplements with my morning coffee and found they didn’t dissolve completely. If you are more likely to consume them within a smoothie, a powder may work best for you.

5 Medicinal Mushrooms to try

Reishi

Reishi (Ganoderma Lucidum), also known as Lingzhi in Chinese Natural Medicine, is often called the "mushroom of immortality", revered for over 2,000 years. It is one of the most well studied and has shown anticancer activity through immunomodulation. As a potent adaptogen, it helps the body manage stress and promotes a regular sleep cycle.

Dosage: 1,000mg (1.0 grams) to 9,000mg (9 grams) per day.

Lions Mane

Lions Mane (Hericium erinaceus) is primarily known for its effects on the brain and nervous system. It’s often referred to as the “smart mushroom” for its ability to improve clarity and focus. Lion's Mane has also been shown to treat anxiety and depression.

Dosage: 1,000mg (1.0 grams) to 5,000mg (5.0 grams)

Chaga

Chaga (Inonotus obliquus) is similar to Reishi in its ability to modulate the immune system and decrease inflammation. It is packed with antioxidants and has shown anti-cancer properties. Studies have shown that triterpenes (found in both Chaga and Reishi) cause tumor cells to self-destruct while leaving healthy cells unharmed.

Dosage: 1,000mg (1.0 grams)

Turkey Tail

Turkey Tail (Trametes Versicolor) is another powerful mushroom for immune system support and prevention/treatment of cancer. It is the source of PSK or “Krestin” which is an approved and well-used anti-cancer drug in Asia. Turkey Tail also seems to support gut health by acting as a prebiotic and promoting beneficial bacteria.

Dosage: 500mg (0.5 grams)

Cordyceps

If you are an athlete, Cordyceps is the mushroom for you. It is well known for its ability to increase the production of adenosine triphosphate (ATP) which powers our cells. One study, with three weeks of supplementation, showed significant improvement in maximal oxygen uptake, with potential improvements in ventilatory threshold and time to exhaustion.

Dosage: 1,000mg (1.0 gram)

Citations

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684114/

https://www.dl.begellhouse.com/journals/708ae68d64b17c52,6e4704733753dd6e,182d07795f453cd2.html

https://www.mdpi.com/1420-3049/26/2/251

https://www.dl.begellhouse.com/journals/708ae68d64b17c52,106de03537ad1f8b,0e5b540f7bca3fc1.html

https://onlinelibrary.wiley.com/doi/10.1002/ptr.2634

Hawksworth, D.L. Mushrooms: The extent of the unexplored potential. Int. J. Med. Mushrooms. 2001, 3, 1–5. [CrossRef]

4. Wasser, S.P. Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomed. J. 2014, 37, 345–356. [CrossRef]

Wasser, S.P. Medicinal mushrooms in human clinical studies. Part I. Anticancer, oncoimmunological, and immunomodulatory activities: A review. Int. J. Med. Mushrooms 2017, 19, 279–317

Written by Stephanie Dacre, founder of Van Mush Co.

https://www.vancouvermushroomco.com/