When you hear the word algae, you might picture slimy green stuff clinging to rocks in a lake. But spirulina and chlorella, two forms of microalgae, are among the most nutrient-dense foods on earth. NASA has highlighted algae’s incredible nutrition, noting that “one gram of algae has the same nutrition as a thousand grams of vegetables.” In Asia, people have been eating algae for decades.

So what are some benefits of algae? From boosting energy to supporting detox, these little green tablets may be one of the simplest ways to nourish your body. In Episode 65 I sat down with Catharine Arnston of ENERGYbits® to explore why spirulina and chlorella are sometimes called “intelligent food.”

Meet Catharine Arnston

Catharine’s journey began when her sister was diagnosed with breast cancer. The oncologist recommended an alkaline diet, but never explained what that meant. Determined to help, Catharine dove into research and discovered that plant-based foods, especially those high in chlorophyll, could support immunity. That path eventually led her to algae.

Fast forward 15 years, Catharine has become a leading expert on algae nutrition. With an MBA and certification in holistic health, she founded ENERGYbits® to bring spirulina and chlorella to everyday kitchens. Her mission: make algae simple, safe, and accessible.

Spirulina Benefits: Clean Energy + Brain Support

Spirulina is a blue-green algae often nicknamed “nature’s multivitamin.” It’s loaded with protein (up to 64% by weight), B vitamins, iron, and essential fatty acids.

Unlike caffeine or sugar, which stimulate and then crash your system, spirulina works at the cellular level. It supports your mitochondria, the “power plants” in every cell, helping you produce steady, natural ATP energy.

A quick detour on how that works: inside your mitochondria is something called the electron transport chain. Imagine a relay race where four runners pass a baton. In your cells, those “batons” are electrons, and the finish line is the creation of ATP, the fuel your body uses for everything from thinking to moving. Spirulina’s unique compounds, like phycocyanin and superoxide dismutase, keep that relay team running smoothly, which means your body produces more clean, steady energy instead of quick highs and hard crashes.

Key spirulina benefits include:

• Mental clarity and focus (thanks to antioxidants like phycocyanin)
• Protein for muscle repair (3x more protein than steak, in a highly absorbable form)
• Gentle support during fasting (nutrients without breaking your fast)
• Brain health, since the brain has the highest concentration of mitochondria in the body

Athletes, parents, and biohackers alike use spirulina for stamina that doesn’t crash.

Chlorella Benefits: Detox + Recovery

Chlorella is a green algae rich in chlorophyll, often called the body’s “cleanup crew.” It binds to heavy metals and toxins, helping your body eliminate what it doesn’t need.

Key chlorella benefits include:

• Heavy metal detox (used in mercury and mold protocols)
• Post-exercise recovery (removes lactic acid, reduces soreness)
• Immune system support (dense micronutrients and chlorophyll)
• “Vegetable insurance” (each tablet has the nutrition of a plate of greens)

Catharine calls chlorella “health insurance” because it quietly works behind the scenes to keep your system clean and resilient.

Spirulina vs. Chlorella: Different Strengths, Better Together

Though both are microalgae, they play different roles:

• Spirulina = Energy & Focus → Great for mornings, workouts, or brain-heavy days.
• Chlorella = Detox & Repair → Best after exercise, travel, or in the evening.

Think of spirulina as the ignition switch for your day, and chlorella as the cleanup crew at night.

Spirulina and Chlorella Benefits for Women in Midlife

Algae can be especially powerful for women during perimenopause and menopause:

• Around age 40, the body stops producing superoxide dismutase (SOD), a critical antioxidant that protects mitochondria. Spirulina naturally provides SOD.
• Estrogen, which also protects mitochondria, drops sharply during menopause. Spirulina helps fill that gap by supporting brain cell energy.
• Chlorella supports detox pathways, which often get sluggish as hormones shift.

For women navigating fatigue, brain fog, or mood swings, algae can be a foundational support tool.

Chlorella and Spirulina vs. Supplements: Why Food Wins

Most supplements are synthetic, meaning the body absorbs only a fraction. Algae is different: it’s a whole food. That means your body recognizes and uses its nutrients efficiently. Spirulina and chlorella together can replace:

• Multivitamins
• Fish oil (spirulina provides essential fatty acids without oxidation issues)
• Protein powders
• Detox supplements

Instead of juggling a dozen bottles, a handful of tablets can cover your nutritional bases.

Practical Ways to Try Algae

Getting algae benefits is simple, no fancy recipes required:

• Morning: 10–15 spirulina tablets for clean energy
• Workout: Spirulina before, chlorella after
• Evening: Chlorella to help detox overnight
• Travel or stress: Add extra chlorella for immune support

Chew ENERGYbits® (warning: green teeth!) or swallow with water. Either way, your body will thank you.

The Bigger Picture: Energy Is Cellular

Energy doesn’t start with caffeine; it starts with mitochondria. Spirulina and chlorella fuel those tiny powerhouses, protect them from oxidative stress, and help keep your body resilient. As Catharine says, algae is “intelligent food” — it knows what to do in your body.

Takeaway: Chlorella and Spirulina, Small but Mighty

The biggest surprise about chlorella and spirulina benefits for energy? They’re easy. No juicing, no giant salads, no complicated routines. ENERGYbits®are tiny tablets delivering massive nutrition. Whether you’re a biohacker, a busy parent, or someone moving through midlife changes, algae may be the missing piece of your wellness toolkit.ort, or nutritional insurance, algae may be the missing link in your health routine.

Guest Bio

Meet Catharine Arnston:

Catharine Arnston is an expert in algae nutrition, a wellness thought leader, an experienced entrepreneur, and a sought-after speaker. Catharine has a PhD, MBA, BA Hons, and is a board-certified health coach.

Catharine’s journey into the fascinating world of algae began in 2008 when her younger sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would improve her healing. Catharine left her 25- year corporate career to help her sister identify which foods were alkaline and this led her to algae – the most alkaline, chlorophyll-rich, high-protein, nutrient-dense food in the world. When Catharine learned that algae’s vast healing properties were documented in tens of thousands of scientific studies but that none of these studies or benefits were known outside of Asia, she knew she needed to do something. And so ENERGYbits® was born. 

Catharine has spent the last fifteen years researching algae, writing papers, giving presentations, lecturing at conferences, and speaking on 300+ podcasts to explain the benefits of algae. To do this, she read thousands of scientific papers that detailed, validated, and confirmed algae’s nutritional, health, longevity, and global benefits. Remarkably none of these findings are known by consumers. It is Catharine’s vision and passion to change this and her PhD in natural health has given her the scientific fluency that allows her to explain algae with such simplicity and clarity, it quickly becomes obvious why algae is something we all urgently need. 

Catharine’s passion for algae is contagious, inspiring and thought-provoking. Her efforts have led to algae being better understood by educators, consumers, doctors, and wellness practitioners. Even the United Nations and NASA endorse algae as the most nutrient-dense food in the world and the answer to world hunger. Catharine’s extensive knowledge and playful personality is both entertaining and educating and her speaking style leaves audiences informed, uplifted, and hopeful. 

Resources:

Guest Site: https://catharinearnston.com/

ENERGYbits Products: https://tinyurl.com/energy-bits-JENHELLER use code JENHELLER

Catharine on Instagram: https://www.instagram.com/energybits

Journal of Cancer Review

Study on The In Vitro Anti-Tumor Activity of Phycocyanin against Non-Small Cell Lung Cancer Cells

Resources

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Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.