Nrf2
The master antioxidant switch. Nrf2 is a transcription factor that activates over 200 protective genes when triggered by stress. It upregulates glutathione, detox enzymes, and anti-inflammatory pathways. Activators include sulforaphane, curcumin, and exercise.
How Nrf2 Works
Keap1 Release
Normally Keap1 holds Nrf2 in cytoplasm. Stress signals release it. Nrf2 enters nucleus.
Gene Activation
Binds ARE (Antioxidant Response Element). Turns on protective genes. Glutathione, SOD, catalase.
Hormetic Response
Small stress activates. Makes cells stronger. "What doesn't kill you" principle.
What Nrf2 Activation Does
Boosts Glutathione
Increases glutathione synthesis enzymes. Master antioxidant. Detox support.
Phase II Detox
Upregulates detoxification enzymes. Conjugation pathways. Toxin elimination.
Anti-Inflammatory
Reduces NF-κB activity. Lowers inflammatory cytokines. Balances immune response.
Mitochondrial Protection
Protects energy factories. Reduces oxidative damage. Supports biogenesis.
Metal Detox
Increases metallothionein. Heavy metal binding. Mercury, lead, cadmium.
Heme Oxygenase
Anti-inflammatory enzyme. Produces protective CO, biliverdin. Tissue protection.
Nrf2 Activators
Sulforaphane
Most potent natural activator. Broccoli sprouts. 10-100x more than mature broccoli.
Curcumin
From turmeric. Nrf2 activator. Need enhanced absorption form.
Green Tea (EGCG)
Catechins activate Nrf2. Multiple cups or extract. Antioxidant cascade.
Exercise
Acute exercise stress activates. Adaptations last. Most accessible activator.
Resveratrol
Red grapes, wine. Modest activation. Sirtuin connection too.
Cold Exposure
Cold stress activates. Cold showers, winter swimming. Hormetic stressor.