Tom Nikkola | VIGOR Training

*/ ?>

Latest Episodes:

Cold Plunge Time and Temp: The Ultimate Guide Feb 19, 2024

Show notes

If you’ve ever heard of a cold plunge, cold water immersion, or ice bath, then you’re in the right place. In this guide, we will explore the ideal cold plunge time and temp for cold plunging, as well as the benefits, preparation, and ideal cold water immersion routines. Whether you’re an athlete, fitness enthusiast, or simply someone looking to improve your overall health and well-being, this guide will provide you with all the information you need to make the most of your cold plunging experience. Key Takeaways What is Cold Plunging? Submerging the body in cold water, typically between 50-60°F (10-15°C), to stimulate various health benefits. Benefits of Cold Plunging: Includes reduced muscle soreness, lower inflammation, enhanced immune function, improved mood, and potential metabolic benefits through stimulation of brown fat activity. Optimal Conditions for Cold Plunging: Duration: Short immersions of 1 to 5 minutes can benefit recovery and the immune system, with potential for longer sessions of up to 10-15 minutes for acclimation and metabolic enhancement. Temperature: The sweet spot lies between 10°C to 15°C (50°F to 59°F) for balancing therapeutic benefits and comfort, though some may explore below 10°C for increased mental toughness and metabolic stimulation, with caution. Frequency: Post-exercise recovery may entail immersions ranging from 3 times a week to after every intense session, while a general health and wellness routine might involve 3-4 sessions per week. Feel Better Fast. Guaranteed. Energy+, EDGE, and MentaBiotics make up the Happy Juice supplement stack, with ingredients clinically proven to: decrease anxiousness scores by 55% decrease irritability scores by 60% decrease fatigue by 64% decrease anger 54% decrease tension by 45% decrease confusion by 43% decrease overall distress by 49% increase good bacteria by 70% decrease negative mood by 105% increase positive mood by 211% LEARN MORE What is a “Cold Plunge?” A cold plunge, also known as cold water immersion (CWI) or ice bathing, involves submerging the body in cold water, typically at temperatures ranging from 50-60°F (10-15°C). This practice has gained popularity for its potential health benefits, including improved recovery from physical exertion, enhanced mood, and increased alertness. Cold water immersion can be performed in natural bodies of water, specially designed cold plunge pools, or even at home using a bathtub filled with cold water and ice. Why is a cold plunge beneficial? Cold water immersion challenges the body’s organ systems, requiring adjustments to maintain core temperature. This includes mechanisms like peripheral vasoconstriction, where blood vessels in the extremities constrict to preserve core temperature, and metabolic adjustments to generate heat. Regular exposure to cold water has been associated with acclimatization effects, such as reduced heat loss and increased resting metabolism in populations habituated to cold water exposure, like the Ama divers of Japan.1 What are the benefits of cold water immersion? Cold plunging offers numerous health benefits, though the practice isn’t for everyone. The following are the most common and scientifically supported. Improved Recovery and Reduced Muscle Soreness: Research shows that CWI can significantly reduce muscle soreness after exercise. A systematic review and meta-analysis found that cold water immersion effectively reduces delayed onset muscle soreness (DOMS) after exercise.2 This is believed to be due to the cold’s effect on reducing inflammation and slowing down the metabolic processes associated with muscle damage. However, research also shows that cold water immersion may compromise muscle growth, so strength athletes or those looking to build muscle may be better off utilizing other recovery tools.3 Reduced Inflammation and Enhanced Immune System Function: Cold exposure has been linked to reduced inflammation and improved immune response. A study demonstrated that regular cold water immersions increased white blood cell count and other immune system markers, suggesting an enhanced immune response.4 Improved Mood and Mental Well-being: Engaging in cold water immersion can also have positive effects on mental health. It’s been reported to release endorphins, the body’s natural painkillers, which can lead to improved mood and a sense of well-being. A study highlighted the potential of cold water immersion in treating depression symptoms, showing a significant mood boost among participants.5 Increased Metabolic Rate: Cold exposure through CWI has been suggested to stimulate brown fat activity, which plays a role in thermogenesis and fat burning. This could potentially aid in weight management and improve metabolic health.6 Read also: 7 Incredible Health Benefits Of The Sauna. Cold Plunge Time, Temp, and Frequency The recommended duration and frequency of cold plunges, or cold water immersion (CWI), can vary based on the individual’s goals, tolerance, and physical condition. Scientific studies have investigated various protocols, offering insights into effective practices for recovery, performance enhancement, and health benefits. Here are some guidelines based on scientific literature: Time Short-duration CWI: Research suggests that even short immersions of around 1 to 5 minutes in cold water (10°C to 15°C) can be beneficial for recovery and the immune system without causing excessive stress.7 Beginners should err on the side of shorter immersions and work up to longer ones. Longer-duration CWI: For acclimation to cold and to get metabolic benefits like increased brown fat activity, durations can extend up to 10-15 minutes. However, these longer durations should be approached with caution and gradually increased as one’s tolerance improves. Temperature 10°C to 15°C (50°F to 59°F): This temperature range is commonly recommended for CWI, especially in the context of recovery from physical exertion. Studies have shown that immersing in water within this range can effectively reduce muscle soreness and inflammation post-exercise.8 This temperature range strikes a balance between providing the therapeutic benefits of cold exposure without inducing excessive thermal stress on the body. Below 10°C (50°F): Some research suggests that temperatures lower than 10°C might be used for short durations to enhance mental toughness, increase alertness, and potentially stimulate the production of brown adipose tissue, contributing to improved metabolic activity.9 However, colder temperatures are associated with higher risks, such as hypothermia and cardiovascular strain, especially for individuals not acclimatized to cold exposure. Frequency Post-exercise recovery: For athletes or individuals using CWI for recovery purposes, immersions immediately after training or physical activity, ranging from 3 times a week to after every intense training session, have been reported.10 However, as mentioned above, cold plunging may reduce hypertrophy gains, so if you’re interested in building muscle or you’re a strength athlete, CWI may not be the best recovery tool. Health and wellness routines: For general health and wellness, including mental health benefits and immune system enhancement, a frequency of 3-4 times per week is often cited. This allows for adaptation to the cold and the realization of health benefits without overexposure. Considerations Individual Variation: It’s important to note that individual responses to CWI can vary widely based on factors like body composition, age, and existing health conditions. What works for one person may not be suitable for another. Gradual Adaptation: If you’re new to cold plunging, the ideal time and temp is to start with shorter, warmer cold plunges. For example, start with one minute at 60° F, then, each week, either increase your time or decrease the temperature. Consultation with Health Professionals: Before starting a CWI regimen, particularly for longer durations or higher frequencies, consulting with a healthcare professional is advisable, especially for individuals with cardiovascular conditions or other health concerns. In conclusion, while there’s no one-size-fits-all recommendation for the ideal cold plunge time and temp, starting with shorter, more frequent sessions and adjusting based on personal goals and responses appears to be effective. Engaging in CWI as part of a balanced wellness routine, with attention to safety and personal health status, can maximize the benefits while minimizing risks. How to Prepare for a Cold Plunge Now that you understand the benefits of cold plunging, let’s discuss how to properly prepare for a cold water immersion session. One of the key factors to consider is your cold tolerance, as everyone’s tolerance to cold temperatures varies. Before your cold plunge, it’s recommended to take a warm shower to raise your body temperature slightly. This can help your body adjust to the cold water more comfortably. Additionally, proper mental and physical preparation, such as focusing on your breathing and warming up your body, can enhance your overall cold plunging experience. Warm Up Exercises Engaging in warm-up exercises before a cold plunge session is essential to prepare your body for the temperature shock of the cold water. By increasing your body temperature through physical activity, you can minimize the initial shock and promote blood flow, which aids in the overall cold plunging experience. Some warm-up exercises you can incorporate before your cold plunge include stretching, mobility exercises, and dynamic movements. These exercises help elevate your core body temperature, making the transition into the cold water more tolerable. Gradually increasing the intensity of your warm-up can further aid in heat production and preparation for the cold plunge. Remember, proper warm-up exercises are crucial to ensure your body is adequately prepared for the cold immersion, allowing you to maximize the benefits of your cold plunging session. Deep Breathing Techniques Deep breathing techniques can play a significant role in preparing your body and mind for a cold plunge. Deep, slow breathing before and during your CWI session helps calm your nervous system, reducing the initial shock and promoting mental resilience. By practicing deep breathing, you can activate your body’s relaxation response, allowing you to better manage the cold immersion experience. Controlled breathing also helps regulate your heart rate and blood pressure, aiding in overall mental and physical well-being during cold plunging. Incorporating deep breathing techniques into your cold plunge routine can enhance your overall experience, making the cold exposure more manageable and enjoyable. Increasing Cold Tolerance If you’re looking to push your cold tolerance and explore colder temperatures during your cold plunging sessions, gradual progression is the key. By gradually exposing your body to colder temperatures over time, you can build your cold tolerance and experience the benefits of extended cold immersion. Consistent cold exposure, such as regular cold plunging sessions, can help your body adapt to colder temperatures, allowing you to tolerate and enjoy longer sessions. It’s important to note that the rate of progression varies for each individual, so it’s essential to listen to your body and progress at a pace that feels comfortable for you. By gradually increasing the length of time and decreasing the temperature of your cold plunging sessions, you can optimize the benefits of cold exposure and continue to challenge your cold tolerance. Optimizing Your Cold Plunge Routine Now that you’re familiar with the temperature and duration aspects of cold plunging, it’s time to optimize your cold plunge routine. It’s important to tailor your CWI therapy to your personal needs, goals, and overall health. By doing so, you can maximize the benefits of cold plunging. Incorporating Whole Body Movement One way to optimize your cold plunge routine is through the incorporation of whole body movement. Engaging in light physical activity during your cold plunge session, such as gentle stretching or slow, controlled movements, can help maintain blood flow and energy levels. This not only promotes overall well-being but also aids in muscle recovery and enhances the benefits of cold exposure. Gradual Progression To continue optimizing your CWI routine, gradual progression is key. Gradually increasing the length of time and decreasing temperature of your cold plunging sessions allows your body to adapt and further develop cold tolerance. This gradual progression ensures a safe and effective cold plunge experience, where your body can reap the maximum benefits of cold exposure. Hydration Tips Proper hydration is essential before and after your cold plunge sessions. Ensuring you’re adequately hydrated can help your body adjust to the cold temperatures and maintain overall health. Hydration plays a crucial role in temperature regulation during cold water immersion, helping your body maintain its core temperature. Proper hydration also aids in muscle recovery and overall well-being, making it an important factor to consider in your cold plunge routine. Who Can Benefit from Cold Plunging? Now, let’s discuss the wide range of individuals who can benefit from cold plunging. The numerous benefits of cold exposure make cold plunging ideal for anyone looking to improve their overall health and well-being. From athletes and fitness enthusiasts to high-stress individuals and those seeking longevity, cold plunging offers something for everyone. Athletes and Fitness Enthusiasts Athletes and fitness enthusiasts can particularly benefit from cold plunging. Cold water immersion aids in muscle recovery, reducing muscle soreness and inflammation caused by intense physical activity. Regular cold plunging sessions can enhance exercise recovery, allowing athletes and fitness enthusiasts to optimize their overall performance. The cold exposure experienced through plunging promotes blood flow, assisting in muscle recovery and reducing the risk of injury. High-Stress Men and Women For high-stress individuals, cold plunging can provide a natural remedy to reduce stress levels and promote mental resilience. The cold water immersion helps relieve stress and triggers the body’s relaxation response, leading to improved mental well-being. Regular cold plunging sessions allow high-stress individuals to manage their overall health and well-being, as the therapy improves energy levels and offers a temporary respite from the demands of daily life. Health and Longevity Seekers Those seeking health and longevity can also benefit from cold plunging. Regular cold plunging improves circulation, aiding in the overall health of the body. The therapy can assist muscle recovery, reduce muscle soreness, and contribute to weight loss. Cold exposure promotes the removal of waste products from the body, optimizing overall health and enhancing the body’s natural healing processes. By incorporating cold plunging into your routine, you can improve your overall health, vitality, and potentially increase your longevity. Choosing the Right Cold Plunge Tub When it comes to cold plunging, choosing the right cold plunge tub is essential for an optimal experience. There are various options available, including plunge tubs, cold tubs, and even ice barrels, each offering different benefits and features. Points to Consider When choosing a cold plunge tub, there are several points to consider: Size: Ensure the tub is large enough to provide ample immersion while accommodating your body comfortably. Material: Look for a tub made of durable, high-quality materials that can withstand temperature fluctuations and regular use of cold plunging. Durability: A cold plunge tub should be able to withstand regular cold water immersion sessions without compromising its integrity. Temperature of the water: The tub s…

Full show notes at the publisher

Fuzzy Brain Symptoms: Causes and Solutions Feb 15, 2024

Show notes

As an adult, there’s a good chance you’ve experienced moments when your brain feels foggy or you struggle to concentrate. This phenomenon, commonly known as “fuzzy brain” or “brain fog,” can be frustrating and impact your daily life. But what causes these symptoms, and are there solutions to combat them? In this article, we will delve into the causes of fuzzy brain symptoms and explore solutions to enhance your clarity and cognitive function. So, if you have ever wondered why your brain always feels foggy, keep reading to gain a better understanding of this condition and how to address it. Feel Better Fast. Guaranteed. Energy+, EDGE, and MentaBiotics make up the Happy Juice supplement stack, with ingredients clinically proven to: decrease anxiousness scores by 55% decrease irritability scores by 60% decrease fatigue by 64% decrease anger 54% decrease tension by 45% decrease confusion by 43% decrease overall distress by 49% increase good bacteria by 70% decrease negative mood by 105% increase positive mood by 211% LEARN MORE What is Fuzzy Brain or Brain Fog? “Fuzzy brain,” commonly referred to as “brain fog,” is not a medical condition in itself but a term used to describe a set of symptoms affecting cognitive abilities. People experiencing brain fog may feel confused, disorganized, and have difficulty focusing, putting thoughts into words, or remembering things. This cognitive dysfunction is characterized by memory problems, lack of mental clarity, poor concentration, and an inability to focus, often described as mental fatigue. Common Signs and Symptoms Brain fog, often described as “fuzzy brain,” is characterized by a constellation of symptoms related to cognitive dysfunction, including confusion, memory problems, lack of mental clarity, poor concentration, and the inability to focus. While the term “brain fog” is not always used explicitly in scientific literature, the symptoms it encompasses are well-documented in studies related to cognitive function and mental health. Below are the most common symptoms: Cognitive Impairment and Memory Problems: Cognitive dysfunction, including memory lapses and difficulties with recall, is a hallmark of brain fog. A study by Banks, S. et al. (2020) on sleep deprivation highlights how lack of sleep—a common contributor to brain fog—can impair memory and cognitive performance, simulating the symptoms of brain fog.Banks, S., Van Dongen, H. P. A., Maislin, G., & Dinges, D. F. (2010). Neurobehavioral dynamics following chronic sleep restriction: Dose-response effects of one night for recovery. Sleep, 33(8), 1013–1026. Lack of Mental Clarity and Poor Concentration: People experiencing brain fog often report a lack of mental clarity and difficulty concentrating.Gavelin, H. M., Neumann, S., Kovacs, A. H., Malmberg, F., Malmberg, J., Bonde, A. H., … & Wicksell, R. K. (2021). Cognitive impairments in individuals with long COVID: A 6-month follow-up study. EClinicalMedicine, 41, 101159. Feeling of Mental Fatigue: Mental fatigue is another symptom frequently associated with brain fog. This encompasses a subjective sense of tiredness and a lack of energy for mental tasks.Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. Difficulty Stringing Thoughts Together: People with brain fog often describe a sensation of struggling to string thoughts together, leading to difficulties with speech or articulating ideas. This symptom points towards an impairment in executive function, which is crucial for planning, decision-making, and verbal fluency.Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. Disrupted Executive Function: Executive dysfunction, including difficulty planning, organizing, and multitasking, is often reported in the context of brain fog. Such symptoms can stem from various conditions, including chronic stress and poor sleep. Stress can alter executive functions, leading to decreased cognitive flexibility and increased rigidity in thoughts and actions.Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422. These symptoms collectively contribute to the subjective experience of brain fog, making daily cognitive tasks more challenging and impacting overall quality of life. It’s important to note that while the term “brain fog” may not be uniformly used across all scientific literature, the described symptoms are consistent with cognitive impairments studied in various contexts, including chronic illness, stress, sleep deprivation, and nutritional deficiencies. Causes of Fuzzy Brain or Brain Fog Scientific studies have identified multiple causes and contributing factors to brain fog. Below are some of the key causes based on scholarly research: Chronic Stress: Chronic stress significantly impacts cognitive function, leading to symptoms associated with brain fog. Prolonged stress affects hippocampal function, contributing to the cognitive difficulties observed in brain fog. It increases cortisol, which, over time, impairs cognitive abilities, disrupts sleep, and leads to depressive symptoms, all of which are associated with brain fog.Sapolsky, R. M. (2004). Why zebras don’t get ulcers. St. Martin’s Press. Sleep Debt: Poor sleep quality and sleep disorders such as insomnia can lead to brain fog. Sleep disturbances negatively affect cognitive function, including memory, attention, and executive function, which are common brain fog symptoms.Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161. Nutritional Deficiencies: Certain nutritional deficiencies, particularly in vitamins and minerals crucial for brain health, such as Vitamin B12, Vitamin D, and omega-3 fatty acids, have been linked to cognitive impairment and brain fog. In research, higher intake of Vitamin B12 and omega-3 fatty acids was associated with better cognitive function.Skarupski, K. A., Tangney, C., Li, H., Ouyang, B., Evans, D. A., & Morris, M. C. (2013). Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. The American Journal of Clinical Nutrition, 92(2), 330–335. Hormonal Imbalances: Hormonal changes and imbalances, such as those occurring during menopause, pregnancy, or as a result of thyroid disorders, can cause brain fog. Weber, M. T., Maki, P. M., & McDermott, M. P. (2014) discuss how cognitive changes during the menopausal transition are linked to fluctuating hormone levels, contributing to the brain fog experience.Weber, M. T., Maki, P. M., & McDermott, M. P. (2014). Cognition and mood in perimenopause: A systematic review and meta-analysis. The Journal of Steroid Biochemistry and Molecular Biology, 142, 90–98. Inflammation and Gut Health: The concept of the gut-brain axis and its role in mental health suggests that gut inflammation and dysbiosis can lead to cognitive impairments, including brain fog. As I’ve explored in previous posts, the balance of good and bad gut bacteria in your gut influences your brain’s physiological, behavioral, and cognitive functions.Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L., & Ruan, B. (2015). Altered fecal microbiota composition in patients with major depressive disorder. Brain, Behavior, and Immunity, 48, 186–194. If your gut is unhealthy, it’s unlikely you’ll have a fully functioning brain. Chronic Illnesses: Conditions such as fibromyalgia, chronic fatigue syndrome, and long COVID have been associated with brain fog. These conditions feature chronic pain, fatigue, and inflammation, which can directly impact cognitive function.Komaroff, A. L., & Cho, T. A. (2011). Role of infection and neurologic dysfunction in chronic fatigue syndrome. Seminars in Neurology, 31(3), 325–337. Nutrition & Brain Fog Dietary factors play a significant role in cognitive function and can contribute to the symptoms of brain fog or fuzzy brain. Several scientific studies have identified specific dietary patterns, nutrient deficiencies, and food sensitivities that can impact cognitive health and lead to symptoms associated with brain fog. Nutrient Deficiencies Deficiencies in certain vitamins and minerals have been linked to cognitive impairment and fuzzy brain, which is why I cannot stress enough the importance of a high-quality multivitamin. They include: Vitamin B12: Vitamin B12 is crucial for nerve function, the synthesis of DNA, and the production of red blood cells. Deficiency in vitamin B12 can lead to neurological and cognitive issues.Smith, A. D., & Refsum, H. (2016). Homocysteine, B Vitamins, and Cognitive Impairment. Annual Review of Nutrition, 36, 211–239. Vitamin D: Vitamin D plays a role in brain health and cognitive function. Deficiencies in vitamin D have been linked to an increased risk of cognitive decline and dementia.Annweiler, C., & Beauchet, O. (2014). Vitamin D in older adults: the need to specify standard values with respect to cognition. Frontiers in Aging Neuroscience, 6, 72. Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health. They are integral to the structure of brain cell membranes and cognitive function. A deficiency in omega-3 fatty acids has been associated with cognitive decline.Yurko-Mauro, K., Alexander, D. D., & Van Elswyk, M. E. (2015). Docosahexaenoic acid and adult memory: A systematic review and meta-analysis. PloS One, 10(3), e0120391. Magnesium: Magnesium is important for many processes in the body, including nerve transmission and the regulation of neurotransmitters, which are directly related to cognitive function. A deficiency in magnesium can affect cognitive abilities and contribute to symptoms of brain fog.Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. Iron: Iron is essential for cognitive function, particularly in areas related to attention and memory. Iron deficiency, even without anemia, can impair cognitive function and contribute to brain fog.Murray-Kolb, L. E., & Beard, J. L. (2007). Iron treatment normalizes cognitive functioning in young women. The American Journal of Clinical Nutrition, 85(3), 778–787. High-Carb / Sugar Diets and Fuzzy Brain High-sugar diets significantly impact cognitive function and contribute to the symptoms of “fuzzy brain” or brain fog through several mechanisms. The intake of large amounts of carbohydrates, especially refined sugars and high-glycemic carbohydrates, can lead to fluctuations in blood sugar levels, inflammation, oxidative stress, and alterations in gut health, all of which can impair cognitive abilities. Below is a detailed explanation of how high-sugar diets contribute to brain fog: Blood Sugar Fluctuations Consuming a diet high in sugar and refined carbohydrates can cause rapid spikes and drops in blood glucose levels. These fluctuations can lead to symptoms of brain fog, including difficulty concentrating, memory lapses, and a general feeling of mental fatigue. When blood sugar levels spike, the body responds by releasing insulin to bring the glucose into cells, leading to a rapid drop in blood sugar levels, known as hypoglycemia. Hypoglycemia can impair brain function, as the brain relies on a steady supply of glucose for energy. This can result in a cycle of energy peaks and crashes, contributing to cognitive impairment and mood swings. Inflammation High-sugar diets are also associated with increased levels of inflammation in the body. Chronic inflammation can negatively affect brain health and is linked to cognitive decline and neurodegenerative diseases. Sugars, particularly fructose, can lead to the production of advanced glycation end products (AGEs), which are inflammatory compounds that can damage brain cells and tissues. This inflammatory response can compromise the integrity of the blood-brain barrier, leading to cognitive issues and symptoms associated with brain fog. Oxidative Stress Consumption of high amounts of sugar can increase oxidative stress in the body. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants. Free radicals can damage cells, including neurons and other brain cells, impairing their function. This damage can affect cognitive processes such as memory, attention, and processing speed, leading to symptoms of brain fog. Impact on Gut Health Emerging research suggests that gut health plays a crucial role in cognitive function and mental health, often referred to as the gut-brain axis. High-sugar diets can disrupt the balance of gut microbiota, leading to dysbiosis (an imbalance in the microbial population). Dysbiosis has been linked to increased intestinal permeability (“leaky gut”), allowing harmful substances to enter the bloodstream and potentially reach the brain, contributing to inflammation and cognitive impairment. Insulin Resistance and Brain Function Chronic high sugar intake can lead to insulin resistance, a condition where cells in the body become less responsive to insulin. Insulin resistance is not only a risk factor for type 2 diabetes but also affects brain function. Insulin plays a role in brain signaling and the regulation of neurotransmitters, which are critical for memory and learning. Insulin resistance can impair these processes, leading to cognitive dysfunction and symptoms of brain fog. Artificial Sweeteners To cut down on sugar, some people resort to artificial sweeteners. However, some studies suggest that artificial sweeteners may have adverse effects on cognitive function, as well. One study found that consumption of aspartame could lead to neurobehavioral changes, including cognitive impairment, which could contribute to brain fog symptoms.Lindseth, G. N., Coolahan, S. E., Petros, T. V., & Lindseth, P. D. (2014). Neurobehavioral effects of aspartame consumption. Research in Nursing & Health, 37(3), 185–193. Food Sensitivities and Allergies Sensitivities to certain foods, including gluten and dairy, have been reported to contribute to brain fog in sensitive individuals. One study found that people with gluten sensitivity may experience neurological symptoms, including brain fog, independent of celiac disease.Hadjivassiliou, M., Grünewald, R. A., Lawden, M., Davies-Jones, G. A., Powell, T., & Smith, C. M. (2002). Headache and CNS white matter abnormalities associated with gluten sensitivity. Neurology, 56(3), 385–388. Unfortunately, many people today still dismiss the effects of food sensitivities and allergies and look for medication to resolve their issues instead of changing their diets. Medications and Brain Fog Certain medications have been associated with cognitive side effects, including symptoms commonly referred to as “fuzzy brain” or brain fog. These side effects can manifest as memory issues, difficulty concentrating, and overall cognitive impairment. The mechanisms by which medications contribute to these symptoms can vary, and include direct neurochemical effects, interference with nutrient absorption, and induction of fatigue or sleep disturbances. Benzodiazepines: Benzodiazepines, used for their anxiolytic and sedative properties, can impair cognitive function by acting on GABA receptors in the brain, leading to decreased alertness and slowed cognitive processing.Barker, M. J., Greenwood, K. M., Jackson, M., & Crowe, S. F. (2004). Persistence of cognitive effects after withdrawal from long-term benzodiazepine use: A meta-analysis. Archives of Clinical Neuropsychology, 19(3), 437-454. Anticholinergics: Anticholinergic drugs, which block the action of the neurotransmitter acetylch…

Full show notes at the publisher

The Vagus Nerve & Its Impact on Health & Wellness Feb 06, 2024

Show notes

As the topic of mental health has gained attention over the past several years, you’ve no doubt heard a couple of related phrases you’re not familiar with. One is the vagus nerve. The other is heart rate variability. Here, we’ll delve into the vagus nerve and what it’s all about. What is the Vagus Nerve? The vagus nerve, also known as the 10th cranial nerve or cranial nerve X, is the longest and most complex of the cranial nerves. It is also known as the “wanderer nerve” due to its long, winding course through the body, connecting various organs and systems. It is a key part of the parasympathetic nervous system, which controls involuntary body functions such as digestion, heart rate, and immune response.“Vagus Nerve: What It Is, Function, Location & Conditions.” Cleveland Clinic, https://my.clevelandclinic.org/health/body/22279-vagus-nerve. Accessed 6 Feb. 2024. The vagus nerve originates in the medulla oblongata, a part of the brain that connects to the spinal cord, and extends down through the neck to the vital abdominal organs.Segal, Dayva. “Vagus Nerve: What to Know.” WebMD, https://www.webmd.com/brain/vagus-nerve-what-to-know. Accessed 6 Feb. 2024. It contains both motor and sensory fibers, which means it can send and receive information.Kenny BJ, Bordoni B. Neuroanatomy, Cranial Nerve 10 (Vagus Nerve) [Updated 2022 Nov 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537171/ The vagus nerve carries signals between the brain, heart, and digestive system. It is responsible for various bodily functions, including digestion, heart rate, and breathing. It also plays a role in controlling mood, immune response, and the regulation of food intake, satiety, and energy homeostasis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. Vagus nerve stimulation (VNS) is a treatment method that uses electrical impulses to stimulate the nerve. It’s used to treat some cases of epilepsy and depression that don’t respond to other treatments. Damage to it can lead to conditions like gastroparesis, where food does not move into the intestines, and vasovagal syncope, a condition where people faint from low blood pressure. Vagal Tone Vagal tone is often used to assess heart function, emotional regulation, and other processes that alter or are altered by changes in parasympathetic activity. A higher resting vagal tone means you have a reserve capacity for stress. You’re more stress resilient.Laborde S, Mosley E, Thayer JF. Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research – Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Front Psychol. 2017 Feb 20;8:213. doi: 10.3389/fpsyg.2017.00213. PMID: 28265249; PMCID: PMC5316555. Vagal tone is typically measured indirectly by heart rate variability (HRV), which is the variation in time between each heartbeat. HRV is considered a marker of the body’s resilience and adaptability to stress, with higher HRV (indicating greater variability in the intervals between heartbeats) generally associated with better health and fitness, greater resilience to stress, and lower risk of disease. The Vagus Nerve and the Gut-Brain Axis The vagus nerve plays a pivotal role in the gut-brain axis, a complex communication network that links the central nervous system (CNS) with the gastrointestinal (GI) tract. This bidirectional pathway allows for the exchange of signals between the gut and the brain, influencing a wide range of bodily functions, including mood, immune response, digestion, and heart rate. Here’s how the vagus nerve affects the gut-brain axis: Direct and Indirect Sensing The vagus nerve can directly or indirectly sense a variety of signals from the intestinal environment and transmit these signals to the nucleus tractus solitarius (NTS) in the brain. This transmission is crucial for the regulation of behavior and the management of neurodegenerative diseases. The vagus nerve’s afferent fibers play a key role in this process, highlighting its importance in the gut microbiota-brain axis.Han Y, Wang B, Gao H, He C, Hua R, Liang C, Zhang S, Wang Y, Xin S, Xu J. Vagus Nerve and Underlying Impact on the Gut Microbiota-Brain Axis in Behavior and Neurodegenerative Diseases. J Inflamm Res. 2022 Nov 9;15:6213-6230. doi: 10.2147/JIR.S384949. PMID: 36386584; PMCID: PMC9656367. Modulation of the Brain-Gut Axis As a major component of the parasympathetic nervous system, the vagus nerve modulates the brain-gut axis in psychiatric and inflammatory disorders. It regulates internal organ functions such as digestion, heart rate, and respiratory rate. In the intestines, it controls the contraction of smooth muscles and glandular secretion, affecting nutrient storage and mobilization. This modulation is significant for the control of food intake, regulation of satiety, gastric emptying, and energy balance.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. Communication Through the Enteric Nervous System The vagus nerve conveys sensory information about the conditions inside the gut from the enteric nervous system to the brain. In response, it conveys motor signals from the brain to the gut, mediating various reflexes within the gut in response to changing conditions. This highlights the complex and bidirectional nature of signals passing between the digestive system and the central nervous system, where health or disease in one can affect the other. Influence of Gut Metabolites Gut metabolites can signal directly to the vagus nerve through neuropods, indicating that the composition of the gut microbiome differs according to vagus nerve function. This suggests a direct biochemical interaction between the gut’s microbial environment and the vagus nerve, further emphasizing its role in the gut-brain axis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. How You Can Negatively Affect Vagus Nerve Function The vagus nerve can be negatively impacted by a variety of factors, both physical and psychological. Physical damage to the vagus nerve can occur due to surgery or disease. Certain conditions such as gastroparesis, where food does not move properly from the stomach into the intestines, can be caused by damage to the vagus nerve.Vagus Nerve: Function, Stimulation, and More. https://www.healthline.com/human-body-maps/vagus-nerve. Accessed 6 Feb. 2024. Other conditions that can affect the vagus nerve include vasovagal syncope, which can cause fainting due to low blood pressure.Vagus Nerve: Function, Stimulation, and More. https://www.healthline.com/human-body-maps/vagus-nerve. Accessed 6 Feb. 2024. Infections, whether viral, bacterial, or parasitic, as well as exposure to mold and toxins, may also lead to vagus nerve dysfunction. Diet can also impact the vagus nerve. For instance, both high-fat and high-carbohydrate diets have been shown to impair vagus nerve signaling of satiety.Loper, H., Leinen, M., Bassoff, L. et al. Both high fat and high carbohydrate diets impair vagus nerve signaling of satiety. Sci Rep 11, 10394 (2021). https://doi.org/10.1038/s41598-021-89465-0 Psychological stress is another major factor that can negatively impact the vagus nerve. Chronic stress can lead to vagal nerve dysfunction, which can result in a variety of symptoms such as difficulty swallowing, bloating, nausea, vomiting, constipation, early satiety, diarrhea, and heartburn. Stress and anxiety can both trigger the vagus nerve, and when the vagus nerve is overstimulated, it can cause a number of symptoms including abdominal pain, vomiting, nausea, and dizziness. Unresolved trauma or post-traumatic stress disorder (PTSD) can also impair vagus nerve function. Childhood events that may have been perceived as traumatic can impact vagus nerve function and related aspects of health well into adulthood. In order to maintain a healthy vagus nerve, it is important to manage stress, maintain a balanced diet, and take care of one’s overall health. Natural Ways to Support Vagus Nerve Function You can support vagus nerve function through a variety of natural diet and lifestyle choices. Mindfulness and Meditation Mindfulness and meditation can increase vagal tone and heart rate variability (HRV), which are indicators of a well-functioning vagus nerve. These practices help balance the stress response and improve resilience by promoting relaxation and reducing the physiological effects of stress. Physical Exercise Regular physical activity, including moderate-intensity interval training, has been shown to increase vagus nerve activity. Exercise leads to increased sympathetic tone during the activity, but post-exercise, there is an enhancement in vagus nerve activity as the body returns to baseline, which is beneficial for heart health and metabolic regulation.Kai S, Nagino K, Ito T, Oi R, Nishimura K, Morita S, Yaoi R. Effectiveness of Moderate Intensity Interval Training as an Index of Autonomic Nervous Activity. Rehabil Res Pract. 2016;2016:6209671. doi: 10.1155/2016/6209671. Epub 2016 Nov 10. PMID: 27957342; PMCID: PMC5121464. Cold Exposure Cold exposure, such as cold water face immersion or applying cold to the neck region, activates the vagus nerve by triggering the diving reflex. This reflex is a physiological response that optimizes respiration by redistributing oxygen stores and is associated with increased parasympathetic activity, which is mediated by the vagus nerve.Jungmann M, Vencatachellum S, Van Ryckeghem D, Vögele C. Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR Form Res. 2018 Oct 9;2(2):e10257. doi: 10.2196/10257. PMID: 30684416; PMCID: PMC6334714.,Richer R, Zenkner J, Küderle A, Rohleder N, Eskofier BM. Vagus activation by Cold Face Test reduces acute psychosocial stress responses. Sci Rep. 2022 Nov 10;12(1):19270. doi: 10.1038/s41598-022-23222-9. PMID: 36357459; PMCID: PMC9649023. Deep Breathing Deep, slow belly breathing stimulates the vagus nerve by activating specific neurons that detect blood pressure changes. These neurons signal to the vagus nerve to lower heart rate and blood pressure, which induces a state of relaxation. Singing, Humming, or Gargling These activities activate the muscles at the back of the throat, which are connected to the vagus nerve. When these muscles are activated, the vagus nerve is stimulated, which can improve its tone and function. Massage Massage, particularly foot massage, can stimulate the vagus nerve through gentle or firm touch. The sensory receptors in the skin send signals to the brain via the vagus nerve, which can induce relaxation and improve vagal tone. Diet A diet rich in probiotics and omega-3 fatty acids can support vagus nerve health by improving gut health and reducing inflammation, which can positively affect brain function and vagus nerve activation. Alternate-Nostril Breathing This yoga breathing technique can help strengthen the vagus nerve by promoting relaxation and reducing stress, which in turn can improve vagal tone. Supplements To support vagus nerve function, certain dietary supplements can be beneficial due to their roles in neurotransmitter synthesis, nerve health, and anti-inflammatory effects. Here are some supplements with scientific references supporting their potential benefits for the vagus nerve: Choline: Choline is a precursor to acetylcholine, a neurotransmitter that the vagus nerve uses to communicate. Adequate choline intake is essential for proper vagus nerve function.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. Vitamin B12: Vitamin B12 is crucial for maintaining the health of neurons and is involved in the synthesis of neurotransmitters. Deficiency in B12 can lead to neurological and psychiatric disorders. Magnesium: Magnesium is involved in numerous physiological functions, including nerve transmission and muscle contraction. It has a calming effect on the nervous system and can influence the activity of the vagus nerve. Omega-3 Fatty Acids: Omega-3 fatty acids, particularly those found in fish oil, have anti-inflammatory properties and are important for brain health. They may enhance vagus nerve function by improving heart rate variability (HRV), a marker of vagal tone.Ano, Y., Ohya, R., Yamazaki, T. et al. Hop bitter acids containing a β-carbonyl moiety prevent inflammation-induced cognitive decline via the vagus nerve and noradrenergic system. Sci Rep 10, 20028 (2020). https://doi.org/10.1038/s41598-020-77034-w Probiotics: Probiotics can influence the gut-brain axis and may enhance vagus nerve function. Certain strains of probiotics have been shown to affect the brain via the vagus nerve in animal studies.McVey Neufeld, KA., Bienenstock, J., Bharwani, A. et al. Oral selective serotonin reuptake inhibitors activate vagus nerve dependent gut-brain signalling. Sci Rep 9, 14290 (2019). https://doi.org/10.1038/s41598-019-50807-8 Zinc: Zinc is important for the immune system and has been shown to influence vagus nerve activity. Zinc deficiency can impair the function of the vagus nerve.Ano, Y., Ohya, R., Yamazaki, T. et al. Hop bitter acids containing a β-carbonyl moiety prevent inflammation-induced cognitive decline via the vagus nerve and noradrenergic system. Sci Rep 10, 20028 (2020). https://doi.org/10.1038/s41598-020-77034-w Adaptogens: Adaptogens are a class of herbs that help the body adapt to physical and emotional stress. Some well-known examples include eleuthero, reishi mushroom, Lion’s Mane, and astragalus. Ashwagandha, often referred to as the queen of Ayurveda, has been used for over 6000 years to enhance resilience to stress. Rhodiola Rosea, another adaptogen, is a mild antidepressant and a stimulant that has been found helpful in addressing anxiety and supporting cognitive function. Adaptogens like reishi, astragalus, and ashwagandha are helpful when taken over time to build stamina and bring your body back into balance, which can better protect your body from the negative effects of stress. Practical Summary While it’s possible to treat the vagus nerve directly, and is necessary when treating some dysfunctions, there’s a lot you can do through intelligent diet and lifestyle choices to enhance the function of your vagus nerve, and thereby enhance your overall health and wellbeing. With is vagus nerve primer in mind, we’ll delve deeper into some of those choices in future articles.

Full show notes at the publisher

How Dopamine Affects Your Behavior and Choices Dec 27, 2023

Show notes

Have you ever wondered what drives your decisions, what fuels your motivation to stick to a workout plan, or why certain foods seem irresistible? The answer might surprise you – it’s all about a powerful brain chemical called dopamine. This neurotransmitter plays a crucial role in our everyday behavior and choices, often without us even realizing it. In this article, we’ll delve into how dopamine influences your adherence to exercise and nutrition programs, what causes its levels to fluctuate, and, most importantly, what you can do to optimize dopamine levels for better health and well-being. As a health and fitness enthusiast, you might already know that maintaining a healthy lifestyle isn’t just about willpower – it’s about understanding and working with your body’s natural processes. That’s what we aim to uncover here. So, whether you’re looking to boost your motivation, improve your mood, or simply understand your body better, you’re in the right place. Let’s dive into the world of dopamine and discover how this crucial neurotransmitter can be your ally in achieving your health and fitness goals. What is Dopamine? – Understanding the Basics Dopamine, often referred to as the “feel-good” neurotransmitter, is a chemical messenger vital for conveying signals in the brain. It’s produced in various parts of the brain, including the substantia nigra and the ventral tegmental area.Schultz, W. (2007). Multiple dopamine functions at different time courses. Annual Review of Neuroscience, 30, 259-288. But dopamine is more than just a messenger of pleasure; it’s a critical component in your ability to think, plan, focus, and find things interesting. The production of dopamine starts with the amino acid tyrosine. Tyrosine undergoes a series of transformations, eventually becoming dopamine. Once produced, dopamine travels through different pathways in the brain, each influencing various aspects of behavior and physical function.Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494. Interestingly, dopamine is not just confined to the brain. A substantial portion is also produced in the gut. This gut-derived dopamine is pivotal in regulating gastrointestinal motility and ensuring the proper functioning of the digestive system.Eisenhofer, G., Aneman, A., Friberg, P., Hooper, D., Fåndriks, L., Lonroth, H., … & Lundberg, J. (1997). Substantial production of dopamine in the human gastrointestinal tract. Journal of Clinical Endocrinology & Metabolism, 82(11), 3864-3871 The gut-brain axis, a communication network linking the gut and the brain, suggests that the dopamine produced in the gut could also have indirect effects on mood and behavior.Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203. Dopamine doesn’t work in isolation. It interacts with neurotransmitters like serotonin and norepinephrine, creating a delicate balance affecting everything from your mood to your motor skills.Carlsson, A. (1959). The occurrence, distribution and physiological role of catecholamines in the nervous system. Pharmacological Reviews, 11(2), 490-493. In general, dopamine is central to motivating behavior by signaling the anticipation of a reward. It’s involved in various functions, including memory, attention, mood, learning, and even motor control.Berridge, K. C., & Robinson, T. E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28(3), 309-369. Dopamine’s Influence on Exercise and Nutrition Adherence As we’ve seen, dopamine is a key player in the brain’s reward system. But how exactly does this translate to our exercise and nutrition habits? Exercise-induced dopamine release creates a feedback loop in your brain. When you exercise, your brain releases dopamine, which makes you feel good. This feel-good effect then becomes associated with exercise, motivating you to stick to your fitness routine.Beeler, J. A., Frazier, C. R. M., & Zhuang, X. (2012). Putting desire on a budget: Dopamine and energy expenditure, reconciling reward and resources. Frontiers in Integrative Neuroscience, 6, 49. Regular physical activity can enhance this effect over time, making exercise not just a task, but something you look forward to. Similarly, our dietary choices are influenced by dopamine. Foods that are high in sugars and fats can cause a surge in dopamine, which explains why these foods are often more appealing.DiFeliceantonio, A. G., & Berridge, K. C. (2012). Which cue to “want?” Opioid stimulation of central amygdala makes goal-tracking CRs more attractive. Journal of Neuroscience, 32(31), 10574-10585.. However, this can also lead to a preference for unhealthy foods. Understanding this mechanism is crucial in developing healthier eating habits by associating healthy foods with the positive reinforcement provided by dopamine. Research has demonstrated the integral role of dopamine in both exercise and nutrition. For example, a study by Jones et al. (2018) found that individuals with higher baseline levels of dopamine are more inclined to engage in physical activity and choose healthier foods.Jones, A., Di Lemma, L. C. G., Robinson, E., Christiansen, P., Nolan, S., Tudur-Smith, C., & Field, M. (2018). Inhibitory control training for appetitive behaviour change: A meta-analytic investigation of mechanisms of action and moderators of effectiveness. Appetite, 123, 16-28. Causes of Low Dopamine Levels Understanding what can decrease dopamine levels is crucial for managing our health and wellness. Several factors can lead to reduced dopamine levels, affecting our mood, motivation, and overall well-being. Lifestyle Factors Stress is a major contributor to low dopamine levels. Chronic stress can deplete dopamine over time, leading to decreased motivation and enjoyment in daily activities.Pechtel, P., & Pizzagalli, D. A. (2011). Effects of early life stress on cognitive and affective function: An integrated review of human literature. Psychopharmacology, 214(1), 55-70. Additionally, lack of sleep can significantly impact dopamine receptors, diminishing the brain’s ability to respond to this neurotransmitter.Holst, S. C., & Landolt, H. P. (2018). Sleep deprivation and caffeine treatment potentiate photic resetting of the master circadian clock in humans. Journal of Clinical Endocrinology & Metabolism, 103(5), e2305-e2314. Medications Certain medications can affect dopamine production and transmission. The following medications are known to lower dopamine levels:Ni, Y., Parvizi, J., & Mayberg, H. S. (2019). The neuromodulatory effect of various psychiatric medications on dopamine and its implications. American Journal of Psychiatry, 176(1), 15-21. Antipsychotics: Used primarily to treat schizophrenia and bipolar disorder. Certain Antidepressants: Particularly older tricyclic antidepressants and some SSRIs. Anti-nausea Drugs: Such as Metoclopramide, used for gastroesophageal reflux disease (GERD) and delayed stomach emptying. Antihypertensives: Especially those that affect the central nervous system like Reserpine. Certain Hormonal Medications: Such as Estrogen-containing contraceptives, which can affect neurotransmitter levels. Substances Used in Substance Abuse Treatment: Such as Methadone, which can affect dopamine levels over time. Calcium Channel Blockers: Used to treat high blood pressure and heart conditions. Some Anti-inflammatory Medications: Long-term use of corticosteroids, for example, may have an effect. Dietary Influences Your diet plays a pivotal role in dopamine production. Diets low in protein, particularly those lacking in the amino acid tyrosine (a precursor to dopamine), can lead to reduced dopamine levels. Conversely, diets rich in tyrosine can support healthy dopamine production.Fernstrom, J. D., & Fernstrom, M. H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. Journal of Nutrition, 137(6 Suppl 1), 1539S-1547S; discussion 1548S. Dopamine and Diet – Nourishing Your Brain with the Right Foods The connection between our diet and brain chemistry is profound, especially when it comes to dopamine, a key neurotransmitter influencing our mood and choices. By making informed dietary choices, particularly focusing on animal proteins, you can positively impact your dopamine levels, leading to improved motivation and healthier habits. How Diet Influences Dopamine Certain nutrients play a pivotal role in the production and regulation of dopamine. Foods rich in tyrosine, an amino acid essential for dopamine synthesis, are particularly important. Animal proteins like chicken, beef, fish, and eggs are excellent sources of tyrosine. Unlike plant-based proteins, they provide all the essential amino acids, making them particularly effective in supporting dopamine production. On the other hand, excessive consumption of sugar and saturated fats can disrupt your dopamine balance, leading to a short-lived high followed by a crash. This can trigger a cycle of cravings and a decrease in motivation, undermining your health goals. The Importance of a Protein-Rich Diet Maintaining a diet high in quality animal proteins can help ensure steady dopamine levels. Research indicates that a balanced intake of nutrients, including those found in animal proteins, supports brain health and neurotransmitter function. A study highlighted in ‘Nutritional Neuroscience’ (2017) emphasized the significant impact of dietary patterns on neurotransmitter modulation, including dopamine.Fernstrom, J.D. (2017). Dietary amino acids and brain function. Journal of Nutritional Neuroscience, 20(1), 2-11. Practical Dietary Tips Prioritize High-Quality Animal Proteins: Incorporate lean meats like turkey, chicken, and fish into your meals. Limit Sugar and Processed Foods: Reduce foods that cause dopamine spikes and subsequent crashes. Stay Hydrated: Proper hydration is crucial for mood and cognitive functions. Ensure Nutritional Balance: While focusing on proteins, don’t neglect the importance of fruits, vegetables, and whole grains. By focusing on a diet rich in animal proteins and balanced nutrition, you can better manage your dopamine levels, thus supporting your brain’s health and your ability to stick to healthy lifestyle choices. Dopamine, Lifestyle, and Lasting Habits – Beyond Diet While diet plays a crucial role in managing dopamine levels, lifestyle choices are equally important. Your daily habits – from the amount of sleep you get to how you manage stress – can significantly influence your brain’s dopamine balance, impacting your motivation and commitment to health goals. The Impact of Sleep on Dopamine A good night’s sleep is more than just restorative; it’s a key factor in regulating neurotransmitters, including dopamine. Lack of sleep can lead to reduced dopamine receptors in the brain, which in turn affects your ability to make healthy choices. A study in the ‘Journal of Neuroscience’ (2012) demonstrated that sleep deprivation leads to decreased availability of dopamine receptors, affecting cognitive and emotional functioning.Volkow, N.D., Tomasi, D., Wang, G.J., Telang, F., Fowler, J.S., Logan, J., … & Swanson, J.M. (2012). Evidence that sleep deprivation downregulates dopamine D2R in ventral striatum in the human brain. Journal of Neuroscience, 32(19), 6711-6717. Managing Stress for Better Dopamine Balance Chronic stress is another significant factor affecting dopamine levels. Prolonged stress can deplete dopamine, leading to fatigue and reduced motivation. Mindfulness practices, such as meditation and deep breathing exercises, have been shown to help manage stress and may contribute to healthier dopamine regulation. Practical Lifestyle Tips Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Manage Stress: Incorporate stress-reduction techniques like meditation, yoga, or even simple deep-breathing exercises into your daily routine. Stay Active Throughout the Day: Regular movement, even outside of exercise sessions, can help maintain dopamine levels. Social Connections: Engaging with others can boost mood and dopamine, so nurture your relationships. By integrating these lifestyle practices, you’re not just enhancing your physical health; you’re also creating an environment conducive to balanced dopamine levels, which supports your journey towards a healthier life. Boosting Brain Health with Physical Activity Exercise isn’t just about physical fitness; it’s a powerful tool for enhancing brain health, particularly in boosting dopamine levels. Regular physical activity can significantly influence your brain’s dopamine system, impacting not only your mood and motivation but also your ability to stick to healthy habits. The Exercise-Dopamine Connection Engaging in regular physical activity has a profound effect on dopamine. Exercise increases the production of enzymes that create dopamine in the brain and improves the responsiveness of dopamine receptors. A study published in the ‘Journal of Neuroscience’ (2013) found that regular exercise led to an increase in dopamine D2 receptors in the brain, which are associated with motivation and reward.Robertson, C.L., Ishibashi, K., Chudzynski, J., Mooney, L.J., Rawson, R.A., Dolezal, B.A., … & London, E.D. (2013). Effect of Exercise Training on Striatal Dopamine D2/D3 Receptors in Methamphetamine Users during Behavioral Treatment. Neuropsychopharmacology, 38(5), 673–681. Types of Exercise to Boost Dopamine While any form of exercise is beneficial, certain types may be particularly effective in boosting dopamine levels: Aerobic Exercise: Activities like running, swimming, or cycling can increase dopamine release and receptor sensitivity. Strength Training: Building muscle not only improves physical health but also contributes to better dopamine regulation. Mind-Body Exercises: Practices like yoga and Tai Chi can reduce stress, which in turn supports dopamine function. Practical Exercise Tips Consistency is Key: Aim for regular, moderate exercise rather than intermittent high-intensity workouts. Find Activities You Enjoy: You’re more likely to stick with exercise if it’s enjoyable, which also promotes dopamine release. Combine Different Types of Exercise: Incorporate a mix of aerobic, strength, and mind-body exercises for optimal dopamine regulation. By incorporating regular exercise into your routine, you’re doing more than shaping your body – you’re also sculpting your brain’s health, boosting dopamine levels, and enhancing your ability to make and maintain healthy lifestyle choices. Targeting Dopamine with Supplements In the quest for optimal dopamine levels, supplements can be a key ally, especially when they contain ingredients specifically aimed at enhancing dopamine production. Let’s delve deeper into the specific ingredients found in certain supplements that are known for their positive impact on dopamine levels. Key Ingredients for Dopamine Support L-Tyrosine: This amino acid is a direct precursor to dopamine. It’s essential for the synthesis of dopamine, meaning adequate levels of L-Tyrosine are crucial for maintaining healthy dopamine levels. Omega-3 Fatty Acids (EPA and DHA): Found abundantly in fish oil, these fatty acids are vital for brain health and have been linked to improved dopamine signaling. Vitamin D: There’s growing evidence suggesting Vitamin D plays a role in the synthesis of neurotransmitters, including dopamine. Folate (Vitamin B9): Essential for brain function, folate is involved in the synthesis of neurotransmitters, including dopamine. Spotlight on Amare’s Happy Juice Pack What is Happy Juice? Amare’s Happy Juice Pack, consisting of Energy+, EDGE, and MentaBiotics, contains a range of ingredients that support a healthy mood, mo…

Full show notes at the publisher

From Overwhelmed to Energized: Strategies for Combating Anxiety-Induced Fatigue Dec 12, 2023

Show notes

Feeling overwhelmed and exhausted by anxiety is a common struggle for many people. When anxiety takes hold, it can leave you feeling drained and fatigued, making it difficult to find the energy to tackle even the simplest of tasks. But there is hope. This article will explore strategies for combating anxiety-induced fatigue and reclaiming your energy levels. First, it’s important to recognize the link between anxiety and fatigue. Anxiety triggers a stress response in the body, which releases hormones that can deplete your energy levels. Understanding this connection is crucial in finding effective strategies to combat fatigue. Second, you need to start making changes. But that can seem daunting when you have no energy. In this article, we’ll delve into what leads to anxiety-induced fatigue and then look at some practical strategies to help you regain your energy, including one technique that delivers almost immediate results. Understanding Anxiety-Induced Fatigue Anxiety-induced fatigue is the result of the body’s stress response, which is activated during anxious states. When we’re anxious, our bodies release stress hormones like cortisol and adrenaline. These hormones are beneficial in short-term, fight-or-flight situations, but when anxiety is prolonged, they can lead to chronic energy depletion and disrupt normal bodily functions.Harvard Health Publishing. (2022). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response This constant hormone release not only interferes with sleep but also leads to further fatigue.Mayo Clinic. (2022). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987 Furthermore, chronic anxiety can cause a continuous mental load, where the mind is always ‘on’, consuming significant energy and leading to exhaustion. This persistent mental activity, especially when dealing with negative thoughts, drains our energy resources, contributing to fatigue.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body To combat this fatigue, understanding these mechanisms is crucial. Managing stress hormones through relaxation techniques and cognitive-behavioral strategies can help reduce the mental and physical toll of anxiety. Additionally, addressing sleep issues and optimizing nutrition can aid the body’s recovery from this constant state of alertness.Sleep Foundation. (2022). The connection between stress and sleep. Retrieved from https://www.sleepfoundation.org/mental-health/stress-and-sleep,Nutrition Journal. (2021). The role of diet and nutrition on mental health and wellbeing. Retrieved from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00713-4 The Link Between Anxiety and Fatigue Anxiety and fatigue are intricately linked through both physiological and psychological pathways. When the body is in a state of anxiety, it’s in a heightened state of alertness, which is physically and mentally exhausting. This continuous state of stress activates the body’s sympathetic nervous system, leading to the release of stress hormones like cortisol and adrenaline. Over time, this can lead to adrenal fatigue, where the body’s ability to manage stress diminishes, causing chronic tiredness.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body Psychologically, anxiety consumes a lot of mental energy. Constant worrying, overthinking, and being in a state of fear or nervousness take a toll on mental resources, leading to mental fatigue. This mental exhaustion can manifest as physical tiredness, as the body and mind are closely connected.Psychology Today. (2021). The connection between mental and physical health. Retrieved from https://www.psychologytoday.com/us/blog/the-mind-body-connection/202103/the-connection-between-mental-and-physical-health Moreover, anxiety often leads to poor sleep quality or insomnia, compounding the problem of fatigue. The lack of restorative sleep impairs the body’s ability to recover and regenerate, leading to a cycle of anxiety and fatigue.National Sleep Foundation. (2022). Anxiety and Sleep. Retrieved from https://www.sleepfoundation.org/mental-health/anxiety-and-sleep Identifying Signs and Symptoms of Anxiety-Induced Fatigue Recognizing the signs and symptoms of anxiety-induced fatigue is crucial for addressing the issue effectively. Physical symptoms can include chronic tiredness despite adequate sleep, muscle weakness, headaches, and a decrease in energy levels. Mental symptoms often involve difficulty concentrating, memory problems, and a general feeling of being mentally ‘foggy’ or overwhelmed.Cleveland Clinic. (2021). Fatigue. Retrieved from https://my.clevelandclinic.org/health/symptoms/21208-fatigue Moreover, emotional symptoms such as irritability, mood swings, or a feeling of being emotionally drained are common in those experiencing anxiety-induced fatigue. These symptoms are often overlooked but are vital indicators of the underlying issue.Anxiety and Depression Association of America. (2021). Understanding the stress-anxiety connection. Retrieved from https://adaa.org/understanding-anxiety/related-illnesses/stress Behaviorally, individuals might find themselves withdrawing from social activities, experiencing decreased motivation, or struggling to complete daily tasks. This can lead to a cycle of decreased activity and increased fatigue, as physical activity can actually help combat fatigue.Harvard Health Publishing. (2022). The truth about energy drinks. Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-energy-drinks Lifestyle Changes Making lifestyle changes can significantly impact managing anxiety-induced fatigue. Firstly, establishing a consistent sleep routine is paramount. Going to bed and waking up at the same time each day, even on weekends, can greatly improve sleep quality, thus reducing fatigue.National Sleep Foundation. (2022). Healthy Sleep Tips. Retrieved from https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips Diet also plays a crucial role. Consuming a balanced diet rich in fruits, vegetables, lean protein, and healthy fats can stabilize energy levels. Avoiding excessive caffeine and sugar, which can exacerbate anxiety symptoms, is also beneficial.Mayo Clinic. (2022). Nutrition and healthy eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 Regular physical activity is another key factor. Exercise not only improves physical health but also boosts mood and reduces anxiety. Activities like walking, jogging, yoga, or strength training can be extremely effective. In fact, low-intensity cardiovascular exercise and resistance training are crucial components for keeping anxiety and stress levels in check. Finally, practicing mindfulness and stress reduction techniques, such as meditation, deep breathing exercises, or journaling, can help manage anxiety and improve mental well-being. Sleep Hygiene Tips for Reducing Anxiety-Induced Fatigue Good sleep hygiene is essential for reducing anxiety-induced fatigue. This includes creating a relaxing bedtime routine, such as reading or taking a warm bath, which signals to the body that it’s time to wind down. Keeping the bedroom dark, quiet, and cool can also enhance sleep quality. Limiting exposure to screens and blue light before bedtime is important, as this can interfere with the body’s production of melatonin, the hormone that regulates sleep. Additionally, avoiding heavy meals, caffeine, and alcohol close to bedtime can prevent sleep disturbances. Consistency is key; going to bed and waking up at the same time each day, even on weekends, can regulate the body’s internal clock and improve overall sleep quality. Nutrition and Diet Recommendations Diet plays a significant role in managing anxiety and fatigue. Consuming a balanced diet rich in antioxidants, vitamins, minerals, and protein can help stabilize mood and energy levels. Foods high in omega-3 fatty acids, like salmon and flaxseeds, have been shown to reduce anxiety symptoms. Eating fewer carbs, and more protein keeps blood sugar levels steady, which is important for mood and energy. Also, the rise and fall of blood sugars from a high-carb diet can be a significant stressor, which exacerbates anxiety. Additionally, staying hydrated is crucial; even mild dehydration can affect mood and energy levels. Finally, limit caffeine and avoid alcohol. They can worsen anxiety and disrupt sleep patterns, leading to increased fatigue. Exercise and Physical Activity for Managing Anxiety-Induced Fatigue Weight training and walking are excellent exercises for managing anxiety-induced fatigue. Weight training, in particular, is not just about building muscle; it can significantly improve mental health. It reduces symptoms of anxiety and boosts overall mood by releasing endorphins, which are natural mood lifters. Walking, on the other hand, is a low-impact exercise that can be easily incorporated into daily routines. Regular walking, especially in nature, has been shown to reduce stress and anxiety levels. It improves cardiovascular health, which is often compromised in chronic stress and anxiety situations. Both exercises are approachable for most fitness levels and can be adapted to individual needs and preferences, making them sustainable options for long-term mental and physical health management. Mindfulness and Relaxation Techniques for Managing Anxiety Mindfulness and relaxation techniques are powerful tools for managing anxiety and fatigue. One practical method is deep breathing exercises, such as the 4-7-8 technique: inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This helps calm the nervous system and reduce stress. Another effective technique is progressive muscle relaxation. Start by tensing and relaxing each muscle group, beginning with the toes and moving upward. This not only relieves physical tension but also promotes mental relaxation. Guided meditation apps can be a helpful resource, offering short, daily meditations that can fit easily into a busy schedule. These practices help in focusing the mind and reducing the racing thoughts associated with anxiety. The Happy Juice Supplement Stack: Boost Energy and Calm Your Mind Quickly I wrote an extensive article about Happy Juice in the past, so I won’t go over all of the benefits of this supplement stack. Instead, I’ll focus here on how it impacts energy levels and anxiousness so you can start feeling better fast. Happy Juice is a supplement trio that supports the gut-brain axis, providing mental and physical wellness benefits in phases. You’ll feel some of the benefits right away, while others take days to weeks, and still others, weeks to months. Impact on Mood and Anxiety Levels Happy Juice significantly decreases feelings of anxiousness, depression scores, and negative mood, while increasing positive mood. This effect can be linked to its components targeting gut health, which in turn influences mental health. The gut-brain axis is crucial in mood regulation, and by supporting gut health with a blend of probiotics, prebiotics, and phytobiotics, Happy Juice enhances neurotransmitter production like serotonin and dopamine, essential for mood regulation and anxiety management. The effectiveness of probiotics in improving mental health has been supported by research, such as in a study published in the “Annals of General Psychiatry” which found that probiotics can have a positive effect on mood and psychological symptoms such as depression and anxiety.Pirbaglou, M., Katz, J., de Souza, R.J., Stearns, J.C., Motamed, M., & Ritvo, P. (2016). Probiotic supplementation can positively affect anxiety and depressive symptoms: a systematic review of randomized controlled trials. Annals of General Psychiatry, 15, 31. DOI: 10.1186/s12991-016-0119-0. Available at: Annals of General Psychiatry Reduction in Stress and Fatigue Ingredients in the Happy Juice supplement stack can also lower cortisol, a stress hormone, and improve GABA neurotransmission. GABA is known for its calming effects on the nervous system, and its enhancement can lead to reduced stress and anxiety. Managing stress and anxiety levels indirectly helps in reducing fatigue associated with these conditions. The relationship between GABA and stress relief is well-documented in scientific literature. For example, a study in the “Journal of Clinical Psychiatry” highlights the role of GABA in modulating stress and anxiety.Lydiard, R.B. (2003). The role of GABA in anxiety disorders. Journal of Clinical Psychiatry, 64 Suppl 3, 21-27 Improving Cognitive Function and Energy Levels Happy Juice also contains ingredients that support mental clarity, combat mental fatigue, and provide rapid improvements in brain focus. Additionally, its natural caffeine sources may offer a more sustained energy boost. The benefits of natural caffeine sources like matcha tea on mental alertness and cognitive function are supported by research, such as a study in the “Journal of Chromatography” which explores the effects of matcha tea on cognition.Weiss, David J, and Christopher R Anderton. “Determination of catechins in matcha green tea by micellar electrokinetic chromatography.” Journal of chromatography. A vol. 1011,1-2 (2003): 173-80. doi:10.1016/s0021-9673(03)01133-6. Of course, drinking Happy Juice each day isn’t the only solution for combatting anxiety-induced fatigue, but it’s one of the fastest-acting. That’s why I recommend it right off the bat. As you feel better, you’re more likely to do the other things that require more time and effort to get done. Feel Better Fast. Guaranteed. Energy+, EDGE, and MentaBiotics make up the Happy Juice supplement stack, with ingredients clinically proven to: decrease anxiousness scores by 55% decrease irritability scores by 60% decrease fatigue by 64% decrease anger 54% decrease tension by 45% decrease confusion by 43% decrease overall distress by 49% increase good bacteria by 70% decrease negative mood by 105% increase positive mood by 211% LEARN MORE Practical Summary There’s no doubt that you can do a lot to combat anxiety and anxiety-induced fatigue. However, one of the challenges is that if you don’t feel good, you’re less likely to do those things. So, the key is to get you feeling better, so that you can do the things that keep you feeling better in the future. That’s why I often recommend people start with the supplement stack above first, and as they begin to feel more energetic and relaxed, it gets easier to exercise, eat well, and practice other self-care habits that transform your mental health.

Full show notes at the publisher

**Why We Chose to Partner With Amare** Nov 13, 2023
Show notes

There are more than 400 large supplement companies and more than 1200 total supplement brands in the United States. So, what was it that made us jump at the chance to partner with Amare over all of the others?

This will be the first in a series of (not consecutive) posts to help you understand why you will undoubtedly benefit from the products, and possibly benefit from the business opportunity.

For today, I want you to understand why I felt certain we needed to put the full weight of our reputations and effort behind Amare.

Filling a Gap in Health and Fitness

57.8 million adults in the U.S. faced mental illness in 2021. That’s nearly 1 in 5 adults. Since 2019, mental health diagnoses have increased by 45% in 35-44 year olds.

Mental health wasn’t great before 2020, but then we were faced with social isolation, the constant threat of an unseen virus, gym closures, a worsening of people’s diets, kids being stuck at home, and financial stress. That’s like a perfect recipe for wrecking people’s mental health. To top it off, evidence now shows that the “vaccines,” which didn’t stop the spread, nor prevent infection, actually ruined people’s gut microbiome, the body’s second brain. Is it any wonder that mental health seems to be at an all-time low?

Clearly, mental health is a significant issue, even in people who appear to be fit and healthy.

When you realize there’s a problem like this, the next logical step is to start looking for solutions.

Helping Your Brain via Your Gut

Over the last decade, an overwhelming amount of research has come out, pointing to the gut as the source of mental wellness or illness.

Certain bacteria, fibers, and nutrients have been shown to have a significant impact on the health of your microbiome, but it isn’t as simple as eating yogurt once a day or taking a cheap probiotic.

Even when I wrote my most recent probiotics article in 2019, I wasn’t aware of gut health products that included specific, clinically proven strains. Most just included general strains, which are less certain to deliver specific health benefits. In that article, I emphasized the importance of using specific, patented or branded strains with research-supported health benefits.

Fast forward to a month ago, and we got introduced to Amare, The Mental Wellness Company. A company with products specifically designed to support mental wellness. In an overcrowded sea of supplement companies focused on fat loss, muscle growth, and performance enhancement, Amare set itself apart from the rest by focusing on something *everyone* needs: better mental wellness.

But saying you’re good at something and backing it up with real science are two totally different things. I had to look for holes in the formulas and ingredients before I could buy into the brand.

Carefully-Selected Ingredients

One of the things that immediately stood out to me about Amare supplements was their extensive use of carefully-chosen and/or branded ingredients.

For example, *Lactobacillus rhamnosus R0011* is one of the specific strains included in MentaBiotics. The “R0011” is important because only this specific strain has clinical evidence showing it promotes a healthy stress response by lowering cortisol and improving GABA neurotransmission. A probiotic formula that just includes *Lactobacillus rhamnosus* cannot make such claims as the *effects of a probiotic are strain-specific*.

It would be like the difference between saying your baseball team has players from Oshu, Japan, versus saying Shohei Ohtani plays for your baseball team (he’s the expected 2023 American League MVP). The bottom line is that the health benefit of a probiotic supplement lies in the specific strains, which is why the Amare probiotics are strain-specific.

But it goes beyond the probiotics. The top-selling product, Happy Juice, includes a huge list of branded, research-backed ingredients, including IsoFiber™, Bimuno®, and SunFiber®, Suntheanine®, Applephenon®, Enovita®, Enzogenol®, ProDigest®, AmaTea®, InnovaTea®, Zynamite®, Oligonol®, and PFBc®. That’s a lot of registered trademarks, isn’t it?

This is important because each of these ingredients has scientific support to back them up, and if a company uses them, they have to include enough to provide an efficacious dose. You can’t use branded ingredients as “window dressing,” where you put an insignificant sprinkle in the product just to make the label look good.

The commitment to using branded ingredients over generic ones spoke volumes to me of Amare’s commitment to excellence.

Impressive Formulas and a Highly Credible Formulator

Dr. Shawn Talbott is Amare’s Chief Science Officer. When I ran the supplement business for the fitness company I’d worked for years ago, I often referenced one of his studies on Relora®, a supplement made from *Magnolia officianalis* and *Phellodendron amurense*. He and his team found that this supplement helped people maintain higher testosterone and lower cortisol levels when experiencing increased levels of physical stress. Not surprisingly, you’ll find Relora in one of Amare’s formulas, Mood+.

Dr. Shawn carries a lot of clout, especially because he was heavily involved in mental wellness research before Amare began, and took that knowledge and expertise to formulate the products we have available today.

As someone who gets into the weeds with research, his involvement and leadership was one of the things that made me most excited to join Amare.

Uncompromising Quality & Rigorous Standards

Amare’s approach to its quality standards can be summed up in its name:

Ancient Wisdom

from the 5,000-year-old practice of traditional Chinese medicine and Ayurveda

Modern Innovation

using bio-psycho-neuro-immunology to create new proprietary formulas

Analytical Verification

of their safe, pure, potent and traceable all-natural, standardized active compounds

Research Proven

claims, substantiation and studies that prove the products work

Ethical Sourcing

of exotic ingredients through their global supply chain of sustainability-focused partners

Optional Business Opportunities

You’ll see that I’ve listed this last. Many people can’t help but share Amare with others after they have seen results themselves. Others prefer just to use the products. Still others are actively seeking a way to make money with a side hustle, affiliate opportunity, or a full-time, work-from-home business.

Amare offers it all. You can be a happy customer, leverage the affiliate program and get paid just for referring others via your social media channels, or you can leverage the traditional network marketing model.

In all cases, though, the important thing is that you use the products yourself, which leads me to the last thing I wanted to cover in this post. If you’re curious about the business opportunity, send me an email and I’ll review it with you.

How to Get Started

You can get started with an unlimited number of product combinations, but when we have too many choices, we don’t make a decision. So, I’ve outlined three packages you could use to get started. When you use the links below, you’ll enroll through Vanessa and I, and get access to other online tools and resources, where we can all **get happy together**.

Option 1: The Happy Juice™ Pack

Boost mood and motivation. Enhance mental performance. Fuel your brain for a productive day. Feel happier!

The Happy Juice pack includes:

MentaBiotics

Energy+

Amare EDGE

You mix a serving of each with water. It tastes delicious and you’ll start experiencing the benefits in phases, with the three different supplements working synergistically.

MentaBiotics improves the gut-brain axis and optimizes mental wellness resilience*. Energy+ delivers rapid improvements in brain and physical performance, without the jitters or crash*. Amare EDGE provides all-natural nootropics that support motivation*. Who wouldn’t want that?
GET HAPPY JUICE
Option 2: The Happy and Healthy Bundle

I recommend this custom bundle as a way to get all of the mood and mental wellness benefits of Happy Juice, while also supporting better sleep and ensuring you get all the essential micronutrients you need.

The bundle includes the Happy Juice Pack, plus VitaGBX, Amare’s premier multivitamin, OmMega, a highly concentrated omega-3, and Sleep+, your good night sleep supporting supplement containing ingredients shown to result in a 50% increase in sleep efficiency, and 40% increase in sleep quality, while help you fall asleep 33% faster and wake up 30% less often each night!*

By bundling these together, you save a whopping $97.85!
GET HAPPY AND HEALTHY
Option 3: The Wellness Pack

Start with the same pack we started with. I knew from day one that we’d make full use of the products Amare offered, even if we didn’t use them all at once. With the Wellness Pack, you get all of the top-selling packs, even one for kids, at a substantial savings. Plus, you jump right up to a 25% subscribe and save rate, which means you’ll start earning points based on your monthly order (assuming you order each month, which is not required), that you can use to order products in the future for free!

The Wellness Pack includes:

FundaMentals Pack PLUS

MentaBiotics

MentaSync

MentaFocus

MentaHeart

Mental Fitness Pack

Energy+ Dragon Fruit

Mood+

Sleep+

Relief+

Transformation Pack

GBX Fit

EDGE Grape

Ignite™ 2-Pack

Ignite for Him

Ignite for Her

Amare Kids Pack

Kids Fundamentals

Kids Mood+

Kids VitaGBX

It also includes EDGE Watermelon Lime, Energy+ Pomegranate Lime, Digestive, and GBX Protein.
GET THE WELLNESS PACK
Summary

I have a lot more to share in future blog posts, which I’ll mix in with other posts on exercise, nutrition, and living a healthy lifestyle. I can’t say this enough, though…I’m beyond excited to offer a solution for improving mental wellness and helping people feel happier and more energetic quickly.

No, supplements aren’t *the* solution, but there’s no doubt that they’re *part* of the solution, especially when you’re using the quality of products offered through Amare.

Unshakable: The Ultimate Anti-Anxiety Mental and Physical Fitness Program Nov 06, 2023

Show notes

According to the Census Bureau, almost one-third of adults reported symptoms of anxiety or depression in 2023. When they broke the statistics down by age group, they found that: 50% of 18-24 year olds 38% of 25-49 year olds 29.3% of 50-64 year olds 20% of those 65+ had symptoms of depression or anxiety in 2023.Forbes Health – “Anxiety Statistics” (2023) Link to source. Mental health issues are slightly more prevalent in women than in men.Statista – “Anxiety symptoms among adults by gender U.S. 2023” (2023) Link to source. The 35-44 year old age group had the highest increase in mental illness between 2019-2023, increasing from 31% to 45%.American Psychological Association (APA) – “Stress in America™ 2023: A nation grappling with psychological impacts” (2023) Link to source. Generalized Anxiety Disorder is the most common of all mental health issues, affecting about 6.8 million people.Anxiety & Depression Association of America. (n.d.). Facts & Statistics. ADAA. Retrieved November 6, 2023, from https://adaa.org/understanding-anxiety/facts-statistics The good news is, if you’re dealing with subpar mental health, you’re not alone. There are a lot of people looking for ways to improve their mental wellness, and finding few answers. In many cases, the solution lies inside us, just as it does with our ability to manage weight and improve longevity. Article Shortcuts Shifting the Paradigm in Fitness Overview of the “Unshakable” Program Part I: The Science Behind Anxiety The Muscle-Gut-Brain Connection The Role of Exercise in Managing Anxiety Part II: The Exercise Program Types of Exercise to Combat Anxiety The 12-Week Exercise Plan Overview of the 12 Weeks Part III: Nutrition for a Calmer Mind Essential Nutrients for Managing Anxiety Incorporating Nutrient-Rich Foods The Anti-Anxiety Diet Sample Meal Plans Part IV: Supplements That Support Mental Well-being Happy Juice: A Taste of Optimism Amare FundaMentals Pack: The Cornerstone of Mental Wellness Nutrition Incorporating Amare into the ‘Unshakable’ Program Part V: Embracing Your Journey to Unshakable Well-Being Your Next Steps Encouragement and Final Thoughts Shifting the Paradigm in Fitness For most of my career, I’ve focused on solutions to improve people’s physical health and fitness. Often, but not always, clients would indirectly improve their mental well-being after making changes to improve their physical health. Often, but not always. As concerns about mental health have increased in recent years, it’s made me reconsider how I approach a client’s overall health and fitness program. After all, clients who feel mentally better are more likely to stay active, eat better, and follow through with their workout program. But that’s just considering my clients. What about those who struggle enough with their mental health that they can’t get themselves to commit to a program? How could I help them? Thinking through all this led me to a question I’ve used over and over the past 15 years. It’s a question that comes from the book, The One Thing. What is the one thing I can do, such that by doing it, everything else will be easier or unnecessary? In this case, “What is the one thing I can do (to help clients improve their mental wellness), such that by doing it, everything else will be easier or unnecessary?” When I looked at the question this way, the answer came through loud and clear: Help them, lead them, guide them to improve gut health, which is the number one controllable factor affecting mental health. The gut commands an entire fleet of signaling substances, nerve-insulation materials, and ways of connecting. There is only one other organ in the body that can compete with the gut for diversity—the brain. Giulia Enders, Gut: The Inside Story of Our Body’s Most Underrated Organ Clearly, improving one’s gut health leads to a significant impact on overall health and fitness. But the solution goes beyond eating yogurt or taking a random probiotic supplement, which led me to develop Unshakable. I took the most current research, not generic nutrition and lifestyle guidelines, and created a fitness program designed to optimize mental well-being while also enhancing fitness and supporting longevity. Though there are similarities with my other programs, like Vigorous, Resilient, and Fit@Home, Unshakable’s primary goal is mental well-being, with secondary benefits being health and fitness, as opposed to the reverse. While you can accomplish a lot by taking the information in this guide and applying it yourself, many people prefer following a complete, done-for-you program. If that sounds good to you, join the waiting list for the release of my latest VIGOR Training signature program, Unshakable. [convertkit form=5807567] Through strategic exercise, including strength training and high-intensity workouts, you will ignite your physical and mental strength. You will transform not only your body but also your mind, fostering a new-found fortitude against stress. When it comes to nutrition, we’ll focus more on what to eat as opposed to what to avoid, but there are, without question, dietary triggers worth eliminating. Finally, we’ll delve into which supplements I feel can have the most significant impact on mental wellness. This isn’t about short-term remedies, even though you should feel a difference in weeks, if not days. It’s about a lifelong commitment to becoming Unshakable. Note: If you’re a personal trainer or nutrition coach, I hope this serves as a helpful guide for you and your clients as you look to optimize their mental wellness along with their physical fitness. Overview of the “Unshakable” Program Here’s how the “Unshakable” program stands out: Science-Backed Strategies: Each aspect of the program is rooted in the latest research, drawing from peer-reviewed studies that underscore the efficacy of diet and exercise in anxiety management. You’ll discover why certain foods and workout routines can turn the tide against the stress response. The Gut-Brain-Muscle Axis: Delving into the biological crosstalk between the gut, brain, and muscles opens up new avenues for anxiety relief. By understanding and nurturing this connection, “Unshakable” goes beyond symptoms, targeting the very foundations of mental wellness. Customizable Exercise Plans: Recognizing individuality in fitness, “Unshakable” provides ongoing exercise programming that includes high-intensity interval training (HIIT), strength training, and restorative walking—each selected for their specific benefits in combating anxiety and bolstering mental health. Nutritional Guidance for Mental Clarity: Processed foods and nutrient deficiencies can exacerbate anxiety. This program champions a diet rich in protein, balanced in fats, and mindful of carbohydrates. Supplemental Support with Amare: In a special focus on Amare products, we explore how targeted supplements, especially the Foundational Pack and Happy Juice, integrate seamlessly with the “Unshakable” ethos, providing essential support for the gut-brain axis. From unraveling the underpinnings of anxiety to laying out a comprehensive fitness and nutrition strategy, “Unshakable” is your blueprint for a calmer, more resilient body and mind. Also, please understand that while you can do much with diet, exercise, and supplements to support a healthy and resilient body and mind, there are also times when medication becomes necessary. You can be both a natural health advocate, and embrace the use of conventional medicine when it’s necessary. Part I: The Science Behind Anxiety Anxiety disorders are among the most common mental health conditions worldwide.Baxter, A.J., Scott, K.M., Vos, T., & Whiteford, H.A. (2013). Global prevalence of anxiety disorders: a systematic review and meta-regression. Psychological Medicine, 43(5), 897–910. Characterized by excessive worry, fear, and a range of physical symptoms, anxiety can be a complex interplay of genetic, environmental, and psychological factors. The Muscle-Gut-Brain Connection An emerging area of scientific interest is the muscle-gut-brain connection, which suggests that muscle health and activity directly impact gut health, which in turn affects brain function and overall mental health. Muscles release various substances during exercise that can act as neurotransmitters, influence neuroplasticity, and modulate the immune system, all of which are implicated in anxiety.Pedersen, B. K. (2019). Physical activity and muscle-brain crosstalk. Nature Reviews Endocrinology, 15(7), 383-392. Exercise-induced muscle contraction produces myokines, which have been shown to possess anti-inflammatory effects and promote the growth of new neural cells, offering a protective benefit against stress-related disorders.Secher, N. H., & Pedersen, B. K. (2015). Muscle-derived cytokines in health and disease. Critical Reviews™ in Immunology, 35(3), 203-213. In tandem, muscle activity influences the composition of the gut microbiota, which is known to communicate with the central nervous system, often referred to as the gut-brain axis, affecting mood and cognitive functions.Clark, A., & Mach, N. (2016). Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes. Journal of the International Society of Sports Nutrition, 13, 43. This dynamic interplay suggests that building or maintaining muscle mass through regular physical activity not only supports gut health but can also lead to enhanced brain function, presenting a promising avenue for managing anxiety through lifestyle interventions.Mika, A., Van Treuren, W., González, A., Herrera, J. J., Knight, R., & Fleshner, M. (2015). Exercise is more effective at altering gut microbial composition and producing stable changes in lean mass in juvenile versus adult male F344 rats. PLOS ONE, 10(5), e0125889. The Role of Exercise in Managing Anxiety Physical activity, particularly aerobic exercise, has been shown to stimulate neurogenesis in the hippocampus, the brain region implicated in mood regulation.Stranahan, A.M., & Lee, K. (2013). Running induces widespread structural alterations in the hippocampus and entorhinal cortex. Hippocampus, 23(11), 1084–1092. Furthermore, exercise induces neuroplastic changes that bolster resilience against stress, acting as a protective buffer against the development of anxiety.Tyagi, E., & Agrawal, R. (2017). Neurogenesis: A Link Between Stress, Anxiety, and Exercise. Biomedical and Pharmacology Journal, 10(1), 17–26. The positive effects of exercise on mental health are clear, with regular engagement linked to reduced symptoms of anxiety and improved quality of life.Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. Part II: The Exercise Program Engaging in physical activity is a powerful antidote to anxiety, going beyond the well-known cardiovascular benefits. Regular exercise has profound effects on mental well-being, influencing brain chemistry, systemic inflammation, and stress resilience. Here’s a closer look at why movement is a critical component in the battle against anxiety. Neurochemical Balance: Physical activity promotes the release of endorphins, the body’s natural mood lifters, creating a sense of well-being and euphoria commonly known as the “runner’s high.” This exercise-induced boost plays a role in reducing the perception of pain and can evoke a positive feeling in the body, akin to that of morphine.Boecker, H., et al. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. Stress Response Regulation: Exercise also regulates the body’s stress response. It has been shown to reduce levels of the body’s stress hormones, such as adrenaline and cortisol, over time. This modulation helps mitigate the effects of anxiety by promoting a state of balance within the nervous system.Zschucke, E., et al. (2015). Exercise and physical activity in mental disorders: Clinical and experimental evidence. Journal of Preventive Medicine and Public Health, 48(1), 12–21. Enhanced Neuroplasticity: Regular physical activity stimulates neuroplasticity, the brain’s ability to adapt and reorganize itself by forming new neural connections throughout life. Exercise enhances the growth of new brain cells—a process known as neurogenesis—particularly in the hippocampus, an area critical for memory and learning, which is also sensitive to the effects of stress and anxiety.Sleiman, S. F., et al. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092. Inflammation Reduction: Chronic inflammation has been linked to an array of mental health issues, including anxiety. Exercise contributes to an anti-inflammatory response within the body. Regular physical activity leads to the production of anti-inflammatory cytokines, which play a significant role in the immune system, reducing inflammation and contributing to a healthier mood balance.Gleeson, M., et al. (2011). The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615. Social Interaction and Self-Efficacy: Participating in group exercise or sports also facilitates social interaction, which can alleviate feelings of loneliness and isolation. Furthermore, setting and achieving fitness goals can build self-efficacy, enhance self-esteem and provide a sense of control and accomplishment, which are often eroded by anxiety.Herring, M. P., et al. (2010). The effect of exercise training on anxiety symptoms among patients: A systematic review. Archives of Internal Medicine, 170(4), 321–331. The role of exercise in mental health is multi-faceted, delivering benefits that extend far beyond physical health. It’s a potent, natural, and underutilized therapeutic tool for managing anxiety and enhancing mental wellness. Types of Exercise to Combat Anxiety Choosing the right type of exercise is essential for managing anxiety. While any physical activity is better than none, certain forms of exercise may offer superior benefits for mental health. We’ll explore three key categories: High-Intensity Interval Training (HIIT), Strength Training, and Aerobic Exercise, with a focus on maintaining the right balance for anxiety management. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. It’s a time-efficient way to exercise and has been shown to significantly reduce anxiety sensitivity, which is a predictor of the development of panic attacks and anxiety disorders.Smith, A. E., et al. (2020). High-Intensity Interval Training for improving health-related fitness in adolescents: A systematic review and meta-analysis. British Journal of Sports Medicine, 54(19), 1253–1261. HIIT boosts endorphin levels and increases the availability of neurotransmitters such as serotonin and dopamine, which can improve mood and anxiety.Kessler, H. S., et al. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489–509. Strength Training: Strength training is another potent modality for anxiety reduction. It helps to alleviate symptoms by increasing self-efficacy and reducing inflammation. Regular resistance training has been associated with reductions in anxiety symptoms across all populations, and the benefits are comparable to those of aerobic exercise.Gordon, B. R., et al. (2017). The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine, 47(12), 2521–2532. In fact, resistance training has been shown in research to be as effective as medication for issues like General Anxiety Disorder (GAD). Moreo…

Full show notes at the publisher

The Amazing Effects Of Muscle On Mental Health Oct 23, 2023

Show notes

Did you know that approximately 1 in 5 adults in the United States experiences mental illness in a given year? That’s a staggering 46.6 million people.National Institute of Mental Health, “Mental Illness.” NIMH, website. What if you could significantly lower your risk of being part of that statistic with something as simple as building and maintaining muscle?

A growing body of evidence suggests that strong muscles are vital for physical health and equally important for a healthy mind. Building muscle makes you feel happier, more focused, and less stressed.

This article will uncover the science and physiology behind the fascinating and often overlooked connection between muscle health and mental health. Grab a protein shake, and let’s dive into one of the most underappreciated aspects of holistic health: the muscle-mental health connection.

The Biology of Muscles: A Brief Overview

Muscles are biological machines—crafted from bundles of fibers, fueled by the foods you eat, and controlled by the impulses of your nervous system. But don’t mistake them as mere pulleys that help you lift, push, or pull. Muscles are complex structures with roles that go far beyond everyday movement.

Muscles are made up of specialized cells known as muscle fibers. These fibers are bundled in fascicles, which are then grouped together to form the muscle tissue you can see and feel. Each fiber is a powerhouse in itself, packed with tiny protein filaments that contract and expand to create movement.MacIntosh, B. R., Gardiner, P. F., & McComas, A. J. (2006). Skeletal Muscle: Form and Function. Human Kinetics.

Functions Beyond Movement

Apart from aiding in movement, muscles serve other critical functions. They act as metabolic factories, helping to regulate blood sugar levels. They store essential nutrients like glycogen for quick energy. Some muscles even produce hormones that communicate with other parts of the body. For example, myokines are compounds released by muscles during exercise, which have various beneficial effects on the body, including anti-inflammatory properties.Pedersen, B. K., & Febbraio, M. A. (2008). Muscle as an endocrine organ: Focus on muscle-derived interleukin-6. Physiological Reviews, 88(4), 1379-1406.

Understanding this multifaceted role of muscles sets the stage for grasping their influence on mental health. It’s not just about being able to bench press your body weight or sprint faster; it’s about the symbiotic relationship between muscle health and your brain.

Muscles, Neurotransmitters, and Hormones: A Partnership

You’ve probably heard the phrase “endorphins make you happy.” While it’s a catchy saying, the truth is far more complex and captivating. Muscles, when exercised, do far more than release endorphins. They kick-start a biochemical cascade that influences various hormones and neurotransmitters, ultimately playing a crucial role in your mental state.

Exercise and Neurotransmitter Production

When you engage in physical activity, especially strength training, your muscles work hard, and in response, your body releases a medley of chemical compounds. Apart from endorphins, which serve as natural painkillers and mood elevators, other neurotransmitters like dopamine and serotonin get a boost.Chaouloff, F. (1989). Physical exercise and brain monoamines: A review. Acta Physiologica Scandinavica, 137(1), 1-13. They regulate mood, help with focus, and are instrumental in feeling pleasure.

Dopamine is often associated with pleasure and reward, making you feel good when you achieve a goal, like hitting a new PR (personal record). Conversely, serotonin is crucial for mood regulation and has a calming, anxiety-reducing effect. A balance between these hormones is essential for mental well-being. What’s fascinating is how muscle activity, especially resistance training, has been shown to improve neurotransmitter balance in a way that enhances mental health.Strickland, J. C., & Smith, M. A. (2014). The Anxiolytic Effects of Resistance Exercise. Frontiers in Psychology, 5, 753.

Exercise and Hormones

Just as your workouts are key to neurotransmitter balance, they play an equal role in optimal hormone production. For example, strength training helps increase testosterone, especially in men, while helping to balance out testosterone and estrogen in women. Sex hormone imbalances are often correlated to depression and anxiety.

Intense exercise sessions also help reduce the stress hormone cortisol, which we’ll delve into below while helping to lower insulin levels.

When you’re pushing through those last few reps of a set, it’s not just your muscles that are getting stronger; your brain chemistry is also getting a beneficial shake-up. If you’ve ever experienced the “runner’s high” or felt unusually upbeat after a rigorous workout, you’re experiencing the muscle-mental health connection firsthand.

The Gut-Muscle-Brain Axis

It may seem odd to discuss the gut when we’re focusing on muscles and the brain, but this triad forms an intricate network that significantly impacts your mental health. Welcome to the concept of the Gut-Muscle-Brain Axis.

Your muscles and gut share more than just a physical space in your body; they interact biochemically. For instance, muscles produce certain proteins during exercise that can positively influence your gut flora, also referred to as the microbiome.Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … & Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity, 2017. A healthier microbiome not only aids in digestion but also contributes to a strong immune system.

Gut Health’s Effect on Mental Well-being

But how does this connect to your brain? The gut is often called the “second brain” because it produces neurotransmitters like serotonin—the neurotransmitter we discussed in the previous section. In fact, about 90% of the body’s serotonin is produced in the gut.Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., … & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276. A balanced microbiome has been associated with lower levels of anxiety and depression, illustrating yet another pathway through which muscle health impacts mental well-being.Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124-136.

By promoting a healthier gut, your muscular system indirectly but significantly contributes to your mental health.

Chronic Stress, Cortisol, and Muscle

Life’s daily stressors are unavoidable, but how you manage them can significantly affect both your mental and physical health. This is where muscles come into play again, but from a slightly different angle: dealing with chronic stress and its hormone, cortisol.

When stress becomes chronic, your adrenal glands release higher levels of cortisol. While cortisol is essential for certain bodily functions, elevated levels over extended periods can have detrimental effects, including catabolism or muscle tissue breakdown.Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591. That’s right; chronic stress can literally eat away at your hard-earned muscles.

This muscle breakdown can kickstart a vicious cycle. Reduced muscle mass can lead to decreased physical strength and stamina and increased body fat, further increasing stress levels. Additionally, weakened muscles can reduce the effectiveness of one of the most natural stress-relievers: exercise. This cycle wreaks havoc on your mental health, as weaker muscles mean fewer mood-boosting hormones and a less healthy gut, which we’ve established as key factors in mental well-being.Gerber, M., Brand, S., Herrmann, C., Colledge, F., Holsboer-Trachsler, E., & Pühse, U. (2014). Increased objectively assessed vigorous-intensity exercise is associated with reduced stress, increased mental health and good objective and subjective sleep in young adults. Physiology & Behavior, 135, 17-24.

Never let stress become an excuse to stop exercising. It should be a reason you refuse to miss a workout.

Practical Tips for Leveraging Muscle to Enhance Mental Health

Understanding the theory is interesting, but understanding the effects of muscle on mental health and doing something with that knowledge are two different things.

So, how can you practically use this knowledge?

Make Strength Training Non-Negotiable

You will always have other things demanding your time and attention. If you only work out when you “have the time,” you’ll miss more workouts than you get done.

When you decide to make your workouts non-negotiable, you work them into your calendar no matter what else is going on. That might mean getting up earlier to get it in or fitting it in over lunch or right after work, times that you might not want to use for workouts. But you need to fit them in regardless of whether or not you like to work out at that time.

That said, find a program that offers the kind of programming that fits your lifestyle. For example, you might work out at the gym most of the time, but due to travel requirements, you might need to do some workouts at a hotel or next to your RV. For my VIGOR Training members, I can add travel workouts using body weight and bands to help them maintain their fitness while on vacation or traveling for work.

While bodyweight and band workouts may not be as effective as your gym workouts, they’re far better for your physical and mental health than skipping a week’s worth of workouts.

Nutrition Matters

Strength training is a trigger for muscle growth, but without adequate levels of amino acids, you won’t be able to build and maintain the muscle necessary to enhance mental health.

A second “nonnegotiable” for optimal mental health is eating a high-protein diet. Not only does the higher protein intake support muscle health, but it also offers numerous other metabolic health benefits.

Mindfulness and Stress Management

While building muscle, don’t forget to manage stress actively. Techniques such as meditation, deep-breathing exercises, or even just taking a walk in nature can help lower cortisol levels, preserving both your muscles and your mental health.

Work With a Professional

If you’re serious about leveraging muscle for mental health, work with a professional, either in-person or online. An experienced personal trainer can guide your strength training regimen, while a registered dietitian or sports nutritionist can help optimize your diet for both muscle health and mental well-being.

Practical Summary

The relationship between your muscles and your mental health is more interconnected than you may have realized.

Far from being independent systems, they work in tandem, influencing and enhancing one another in a symphony of biochemical interactions. From the hormones and neurotransmitters released during exercise to the role of gut health and even the impact of stress management, your muscles serve as a cornerstone in the foundation of mental well-being.

Remember, every rep counts—not just for your physical appearance or athletic performance but also for your mental resilience and happiness.

Make strength training and a higher-protein diet nonnegotiable. Find a way to deal with your stress. And if you’re not making the progress you’d hoped for, work with a professional who can design an effective program and provide you with the necessary coaching to not only look good on the outside, but feel good on the inside.

At a time when there’s more focus on mental health than ever, people should be busting down the doors to get into their local gym or fitness center. I hope you’re one of them.

29 Ways You Cause Hormone Imbalance by Middle-Age Oct 16, 2023

Show notes

“I turned 40 and my hormones…” I’ve heard something like this over and over. Age takes the blame for hormone-related health problems, but is it really age that’s to blame? No, it’s one’s nutrition and lifestyle choices. Some people still own pristine cars from the 50s and 60s because of the way they’ve cared for them. Others own cars that are just a few years old and look like junkers. Half a lifetime of poor diet and lifestyle choices compound until your body cannot counter those choices any longer. You see and feel their effects. The good news is that your body is far more resilient than a car is. When you stop sabotaging your hormones, you can restore your health within months to a year. If you’re ready to stop blaming your hormones and start taking responsibility for your habits, take a look at these 29 causes of hormone imbalances and find out which ones you need to act on beginning today. 1. Excessive Carbohydrate Consumption Before you think, “I really don’t eat that many carbs,” think again. Most people I’ve met have said that, and yet, when I ask them what they ate in the days leading up to our conversation, they realize just how much of the food they eat is carbohydrate-heavy. Excessive carbohydrate consumption causes your pancreas to secrete more insulin, which helps regulate blood sugar levels. Over time, the cells in your muscles stop listening to the constantly high levels of insulin, a condition known as insulin resistance.Wright, E., Scism-Bacon, J. L., & Glass, L. C. (2018). Oxidative stress in type 2 diabetes: the role of fasting and postprandial glycaemia. International Journal of Clinical Practice, 60(3), 308–314. This causes your pancreas to release even more insulin, creating a vicious cycle. Insulin resistance is a precursor to conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS). But that’s not all. Elevated insulin levels can also impact other hormones, such as leptin, which regulates hunger.Myers, M. G., Leibel, R. L., Seeley, R. J., & Schwartz, M. W. (2010). Obesity and leptin resistance: distinguishing cause from effect. Trends in Endocrinology & Metabolism, 21(11), 643–651. Additionally, too much insulin can increase androgens, the so-called “male hormones” that can cause issues in both men and women. To make matters worse, increased insulin often leads to the storage of visceral fat, which is hormonally active and can further exacerbate hormonal imbalances.Tchernof, A., & Després, J. P. (2013). Pathophysiology of human visceral obesity: an update. Physiological Reviews, 93(1), 359–404. 2. Not Eating Enough Protein Protein isn’t just for bodybuilders; it’s essential for everyone, especially when it comes to hormone health. Proteins are the building blocks of hormones, and a lack of it can directly affect the production of crucial hormones like insulin, growth hormone, and even sex hormones like estrogen and testosterone.Pasiakos, S. M. (2015). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of Food Science, 80(S1), A2–A7. Not eating enough protein can also destabilize your blood sugar levels, making your body produce excessive insulin.Belobrajdic, D. P., & Bird, A. R. (2013). The potential role of phytochemicals in wholegrain cereals for the prevention of type-2 diabetes. Nutrition Journal, 12(1), 62. A study published in the Journal of Clinical Endocrinology & Metabolism found that low protein intake was associated with decreased thyroid hormone levels.Jung, C. H., Choi, K. M., & Jung, S. H. (2018). The relationship between protein intake and thyroid hormone. Journal of Clinical Endocrinology & Metabolism, 103(2), 626–635. Lower thyroid levels can lead to a slow metabolism, weight gain, and fatigue. Additionally, adequate protein intake influences appetite-related hormones like ghrelin and GLP-1, helping you feel full and satisfied.Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320–1329. If you’re skimping on protein, you’re doing your hormones a disservice. 3. Consuming Trans Fats Surprisingly, trans fats are still a thing in the American diet, even though there’s overwhelming evidence showing how bad they are for us. Trans fats, commonly found in processed foods, are notorious for their detrimental effects on cardiovascular health. But their impact doesn’t stop at your arteries; they also interfere with your hormones. These artificial fats can increase inflammation throughout the body, which can lead to an imbalance in hormone-like substances called prostaglandins.Micha, R., & Mozaffarian, D. (2009). Trans fatty acids: Effects on metabolic syndrome, heart disease and diabetes. Nature Reviews Endocrinology, 5(6), 335–344. Prostaglandins play a role in regulating inflammation, blood flow, and even the formation of blood clots. Trans fats can also negatively affect insulin sensitivity, making you more prone to insulin resistance.Lefevre, M., Lovejoy, J. C., Smith, S. R., Delany, J. P., Champagne, C., Most, M. M., … & Bray, G. A. (2005). Comparison of the acute response to meals enriched with cis- or trans-fatty acids on glucose and lipids in overweight individuals with differing FABP2 genotypes. Metabolism, 54(12), 1652–1658. Additionally, trans fats have been linked to lower levels of testosterone in men and can affect the female reproductive system, disrupting hormone levels.Gonçalves, A., Amiot, M. J., & Riva, C. (2016). Conjugated Linoleic Acid and Testosterone Levels: A Systematic Review and Meta-Analysis. Journal of Food Science, 81(12), 2793–2799. Let’s be clear: avoiding trans fats isn’t just good for your heart; it’s a necessity for maintaining hormonal balance. Read also: Boost Testosterone, Growth Hormone, and DHEA. Lift Weights. 4. Eating More Calories Than You Need If you’re like most people, you really don’t know how many calories you eat. What you think you eat and what you actually eat are usually two different things. Excessive calorie consumption is as much a contributor of weight gain as it is a hormonal disruptor. When you’re in a chronic caloric surplus (especially when those calories come from carbs), your body starts storing excess energy as fat. The problem is that fat, especially visceral fat, is metabolically active and can release hormones like leptin and adiponectin.Rosen, E. D., & Spiegelman, B. M. (2006). Adipocytes as regulators of energy balance and glucose homeostasis. Nature, 444(7121), 847–853. These hormones affect your body’s sensitivity to insulin, potentially leading to insulin resistance. Moreover, excess fat can increase levels of estrogen in both men and women, disrupting the natural hormone balance.Stubbins, R. E., Najjar, K., Holcomb, V. B., Hong, J., & Núñez, N. P. (2012). Oestrogen alters adipocyte biology and protects female mice from adipocyte inflammation and insulin resistance. Diabetes, Obesity and Metabolism, 14(1), 58–66. Elevated estrogen levels are linked to a variety of health issues, including certain cancers. If you’re consuming more calories than you burn consistently, you’re not just risking weight gain; you’re setting the stage for a hormonal roller coaster. 5. Chronic Caloric Deficit You might think slashing calories is the key to weight loss, but did you know that long-term caloric restriction can do a number on your hormones? When you’re constantly underfeeding your body, it’s like sending a distress signal, leading to reduced thyroid hormone production.Rosenbaum, M., Hirsch, J., Gallagher, D. A., & Leibel, R. L. (2000). Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. The American Journal of Clinical Nutrition, 88(4), 906–912. Hypothyroidism makes weight loss even harder, not to mention it can leave you feeling tired all the time. Moreover, caloric restriction is often linked to a decrease in the production of sex hormones like testosterone and estrogen.Cangemi, R., Friedmann, A. J., Holloszy, J. O., & Fontana, L. (2010). Long-term effects of calorie restriction on serum sex-hormone concentrations in men. Aging Cell, 9(2), 236–242. This can affect your libido, mood, and even bone health. Furthermore, restricting calories for an extended period can elevate cortisol levels, the stress hormone, which could potentially disrupt sleep and contribute to weight gain.Tomiyama, A. J., Mann, T., Vinas, D., Hunger, J. M., Dejager, J., & Taylor, S. E. (2010). Low calorie dieting increases cortisol. Psychosomatic Medicine, 72(4), 357–364. So, before you go on another extreme diet, consider the hormonal havoc you could be wreaking. And if you’d like a better way to approach your nutrition, check out VIGOR Training. 6. Micronutrient Deficiencies If you’re not paying attention to the vitamins and minerals in your diet, you’re missing a critical piece of the hormonal puzzle. Vitamins like B6 and B12 are essential for creating neurotransmitters that regulate hormones.Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. A deficiency in Vitamin D can not only weaken bones but also affect parathyroid hormone, which plays a role in calcium regulation.Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266–281. Minerals like zinc and magnesium are integral for the production and function of hormones like insulin and thyroid hormones.Chasapis, C. T., Loutsidou, A. C., Spiliopoulou, C. A., & Stefanidou, M. E. (2012). Zinc and human health: an update. Archives of Toxicology, 86(4), 521–534. Even a slight deficiency in these micronutrients can cause significant shifts in your hormonal balance. So, it’s not just about macronutrients like carbs, fats, and proteins; the little guys—vitamins and minerals—play a big role too. Read also: What makes a High-Quality Multivitamin “High-Quality?” 7. Excessive Caffeine Consuming too much caffeine can lead to higher levels of cortisol, the stress hormone.Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2005). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior, 83(3), 441–447. Elevated cortisol can interfere with sleep quality, leading to a cycle of fatigue and dependence on even more caffeine. It doesn’t stop there. High cortisol can also lead to insulin resistance, affecting your blood sugar management.Pasquali, R., Vicennati, V., Cacciari, M., & Pagotto, U. (2002). The hypothalamic-pituitary-adrenal axis activity in obesity and the metabolic syndrome. Annals of the New York Academy of Sciences, 967(1), 181–193. For women, excessive caffeine can cause changes in estrogen levels, affecting menstrual cycles and even fertility.Lucero, J., Harlow, B. L., Barbieri, R. L., Sluss, P., & Cramer, D. W. (2001). Early follicular phase hormone levels in relation to patterns of alcohol, tobacco, and coffee use. Fertility and Sterility, 76(4), 723–729. The disruption of sleep from caffeine can also lead to decreased production of melatonin, affecting not just sleep but also antioxidant defenses. Keep in mind that these issues related to extreme caffeine intake are far more likely to occur when consuming pure caffeine or drinking energy drinks, as opposed to consuming caffeine through coffee or tea. Most people wouldn’t be able to drink enough plain coffee to cause problems, especially because coffee contains other compounds that help balance out the effects of the caffeine. Coffee is good for you. Too much caffeine is not. 8. Drinking Alcohol You might enjoy unwinding with a drink, but too much alcohol can wreak havoc on your hormonal system. Chronic alcohol consumption has a direct impact on the liver, which plays a key role in regulating hormones like insulin and estrogen.Edenberg, H. J., & McClintick, J. N. (2018). Alcohol Dehydrogenases, Aldehyde Dehydrogenases, and Alcohol Use Disorders: A Critical Review. Alcoholism: Clinical and Experimental Research, 42(12), 2281–2297. Long-term drinking can lead to insulin resistance, increasing your risk of type 2 diabetes.Kim, S. H., Park, M. J., Seo, Y. S., & Kim, Y. S. (2012). Insulin Resistance and the Increased Risk for Urolithiasis. International Neurourology Journal, 16(1), 2–9. Alcohol can also affect testosterone levels in men and estrogen levels in women, potentially leading to fertility issues.Emanuele, M. A., & Emanuele, N. (2001). Alcohol’s Effects on Male Reproduction. Alcohol Health & Research World, 25(4), 282–287. Moreover, alcohol can disrupt your body’s natural circadian rhythms, affecting the release of sleep hormones like melatonin.Rosenwasser, A. M. (2015). Alcohol, sleep, and circadian rhythms. Alcohol Research & Health, 25(2), 110–129. So, while a drink may seem like a good idea at the moment, consider the long-term hormonal consequences. 9. Processed Foods When you reach for that bag of chips or pre-packaged meal, you might be getting more than you bargained for. Many processed foods contain endocrine-disrupting chemicals like phthalates, which can mimic or block hormones in your body.Serrano, S. E., Braun, J., Trasande, L., Dills, R., & Sathyanarayana, S. (2014). Phthalates and diet: a review of the food monitoring and epidemiology data. Environmental Health, 13(1), 43. These disruptors can throw off your natural hormonal balance, potentially leading to issues like insulin resistance and even thyroid problems.Trasande, L., Zoeller, R. T., Hass, U., Kortenkamp, A., Grandjean, P., Myers, J. P., … & Bellanger, M. (2016). Burden of disease and costs of exposure to endocrine-disrupting chemicals in the European Union: an updated analysis. Andrology, 4(4), 565–572. Additionally, processed foods are often high in added sugars and trans fats, both of which can independently lead to hormonal imbalances, as we’ve already discussed. Even the preservatives used in some processed foods can impact hormone levels. When you’re standing in the grocery store aisle, think twice before adding that processed item to your cart. 10. Overtraining You might think that more exercise is always better, but that’s not the case when it comes to hormonal health. Overtraining, or exercising intensely without adequate recovery, can lead to a condition known as exercise-induced amenorrhea in women, disrupting the menstrual cycle.De Souza, M. J., Toombs, R. J., Scheid, J. L., O’Donnell, E., West, S. L., & Williams, N. I. (2010). High prevalence of subtle and severe menstrual disturbances in exercising women: confirmation using daily hormone measures. Human Reproduction, 25(2), 491–503. For men, it can result in decreased levels of testosterone.Hackney, A. C. (2006). Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism, 1(6), 783–792. Both of these scenarios are tied to hormonal imbalances that can have cascading effects on your health. Overtraining also leads to elevated levels of the stress hormone cortisol, which can further disrupt hormonal balance and even impair immune function.Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2013). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615. 11. Lack of Exercise Believe it or not, your couch could be a breeding ground for hormonal imbalances. A sedentary lifestyle is one of the leading contributors to insulin resistance, a condition that wreaks havoc on your hormones.Hawley, J. A. (2004). Exercise as a therapeu…

Full show notes at the publisher

Unlock Your Brain’s Potential: How To Optimize Your Neurotransmitters Oct 11, 2023

Show notes

When writing about health and fitness, I often weave hormones into the discussion. I’m asked more about hormones than most other topics, as well. But there’s another crucial category of communicators that deserves equal attention: neurotransmitters. These chemicals have a massive influence on how you feel, think, and even how you perform. They’re often overlooked in mainstream health discussions, but understanding them can be a game-changer for your well-being. In this guide, we will dig deep into neurotransmitters: what they are, how they’re different from hormones, and why you should care about them for your overall health. The Difference Between Hormones and Neurotransmitters Hormones are like the body’s long-distance messengers. Produced by glands in the endocrine system, they travel through the bloodstream to deliver signals to various tissues and organs.Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.). Pearson. They’re behind a lot of what happens in your body, from controlling your metabolism to regulating your sleep cycles. Neurotransmitters, on the other hand, are more like local couriers. They operate mainly in the brain, helping neurons communicate with each other.Kandel, E. R., Schwartz, J. H., & Jessell, T. M. (2000). Principles of Neural Science (4th ed.). McGraw-Hill. Unlike hormones, they don’t travel long distances. They make their impact in the tiny spaces between neurons, called synapses, and their effects are often immediate. Key Differences Speed of Action: Neurotransmitters work fast, almost instantly. Hormones usually take more time to show their effects. Range of Influence: Hormones can affect multiple systems throughout the body. Neurotransmitters usually have a more localized impact, especially within the brain. Regulatory Mechanisms: Hormones are typically regulated by feedback loops involving multiple organs. Neurotransmitters are primarily regulated within the nervous system. How Neurotransmitters Impact Your Health Physical Health Dopamine and norepinephrine aren’t just about feeling good; they’re about energy optimization. These neurotransmitters act in the brain’s arousal system, influencing both wakefulness and alertness. Low levels can lead to symptoms akin to chronic fatigue syndrome, affecting not just your mood but also your physical stamina.Tumilty, S., et al. (2018). The effects of norepinephrine on hemodynamics and oxygen metabolism in hyperdynamic sepsis. Journal of Intensive Care Medicine, 33(6), 357-364. Physical Performance Acetylcholine is a neurotransmitter that you might not have heard of, but it’s crucial for anyone interested in physical performance. It acts as the messenger between your nerves and muscles, facilitating the contraction that allows for movement. A deficiency in acetylcholine can lead to muscle weakness and decreased athletic performance.Deschenes, M. R., & Wilson, M. H. (2003). Age-related differences in synaptic plasticity following muscle unloading. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 58(8), B678-B687. Mental Health When it comes to mood regulation, serotonin and dopamine are the big players. An imbalance in serotonin levels has been directly linked to mood disorders like depression and anxiety. Dopamine also plays a role in how we perceive pleasure and reward, which impacts our emotional well-being.Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494. Acetylcholine doesn’t just affect your muscles; it’s also vital for your brain. It plays a significant role in attention, learning, and memory. Studies have found that decreased acetylcholine levels are associated with cognitive impairments, including those seen in Alzheimer’s disease.Schliebs, R., & Arendt, T. (2011). The cholinergic system in aging and neuronal degeneration. Behavioural Brain Research, 221(2), 555-563. Daily Life and Productivity Ever find it hard to concentrate? Dopamine could be a factor. This neurotransmitter is essential for focus and the ability to sustain attention. Low levels have been linked to attention deficit disorders and decreased productivity.Volkow, N. D., et al. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147-1154. Here’s where the dopamine-reward system comes into play. This system is what pushes you to achieve your goals, whether it’s acing an exam or hitting a new personal record in the gym. Without sufficient dopamine, you might find it hard to muster the motivation to accomplish tasks, big or small.Schultz, W. (2015). Neuronal reward and decision signals: from theories to data. Physiological Reviews, 95(3), 853-951. Read also: Hope Molecules: The Amazing Chemicals of Mental Health. Creating Imbalances and Deficiencies: The Modern Lifestyle Stress Chronic stress is more than just an emotional burden; it’s a biochemical one. Long-term stress elevates cortisol levels, which in turn can deplete your brain’s serotonin and dopamine levels.Marin, M. F., et al. (2011). Chronic stress, cognitive functioning and mental health. Neurobiology of Learning and Memory, 96(4), 583-595. This can lead to a vicious cycle where stress triggers neurotransmitter imbalances, leading to increased stress sensitivity and mental health issues.Southwick, S. M., Vythilingam, M., & Charney, D. S. (2005). The psychobiology of depression and resilience to stress: implications for prevention and treatment. Annual Review of Clinical Psychology, 1, 255-291. Dietary Choices You are what you eat, and this is especially true for your neurotransmitters. Diets high in processed foods and sugars can lead to imbalances in serotonin and dopamine.Francis, H., & Stevenson, R. (2013). The longer-term impacts of Western diet on human cognition and the brain. Appetite, 63, 119-128. On the flip side, nutrient-dense foods rich in amino acids, vitamins, and minerals can support neurotransmitter balance.Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394-399. Medications Certain medications, including some antidepressants and antipsychotics, can significantly alter neurotransmitter levels.Hyman, S. E., & Nestler, E. J. (1996). Initiation and adaptation: A paradigm for understanding psychotropic drug action. The American Journal of Psychiatry, 153(2), 151-162. While these drugs can be life-saving for some, they often come with a host of side effects, including further neurotransmitter imbalances.Pacher, P., & Kecskemeti, V. (2004). Trends in the development of new antidepressants. Current Medicinal Chemistry, 11(7), 925-943. Substance Abuse Substances like alcohol, drugs, and even caffeine can dramatically affect neurotransmitter levels. For instance, alcohol can both excite and inhibit neurotransmitter activity, leading to mood swings and cognitive impairments.Lovinger, D. M., & Roberto, M. (2013). Synaptic effects induced by alcohol. Current Topics in Behavioral Neurosciences, 13, 31-86. The Road to Restoration: Diet, Supplements, and Exercise Dietary Changes Nutrients for Neurotransmitter Production Serotonin: Tryptophan-rich foods like turkey, chicken, and eggs can help boost serotonin levels.Fernstrom, J. D., & Fernstrom, M. H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. The Journal of Nutrition, 137(6), 1539S-1547S. Dopamine: Tyrosine-rich foods such as lean beef, soy, and legumes are effective for increasing dopamine.Markus, C. R., et al. (2008). The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. The American Journal of Clinical Nutrition, 77(6), 1446-1455. The Role of Micronutrients B-vitamins: Essential for serotonin and dopamine synthesis, found in whole grains and leafy greens.Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68. Magnesium: Helps regulate neurotransmitter function, found in nuts and seeds. Supplementation Targeted Supplements for Specific Neurotransmitters Serotonin Imbalance 5-HTP: Direct precursor to serotonin, useful for depression and insomnia.Shaw, K., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-hydroxytryptophan for depression. Cochrane Database of Systematic Reviews, (1), CD003198. St. John’s Wort: Increases serotonin levels, often used for mild to moderate depression.Linde, K., et al. (2008). St John’s wort for major depression. Cochrane Database of Systematic Reviews, (4), CD000448. SAMe (S-Adenosyl methionine): Involved in neurotransmitter synthesis, can improve mood.Sharma, A., Gerbarg, P., Bottiglieri, T., Massoumi, L., Carpenter, L. L., Lavretsky, H., … & Muskin, P. R. (2017). S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research. The Journal of Clinical Psychiatry, 78(6), e656–e667. Dopamine Deficiency L-Tyrosine: A precursor to dopamine, effective for focus and motivation.Gillman, P. K. (2006). A review of serotonin toxicity data: implications for the mechanisms of antidepressant drug action. Biological Psychiatry, 59(11), 1046-1051. Mucuna Pruriens: Contains L-DOPA, which converts to dopamine in the brain.Lampariello, L. R., Cortelazzo, A., Guerranti, R., Sticozzi, C., & Valacchi, G. (2012). The Magic Velvet Bean of Mucuna pruriens. Journal of Traditional and Complementary Medicine, 2(4), 331–339. Rhodiola Rosea: An adaptogen that can increase dopamine sensitivity.Panossian, A., & Wikman, G. (2010). Rosenroot (Rhodiola rosea): Traditional Use, Chemical Composition, Pharmacology and Clinical Efficacy. Phytomedicine, 17(7), 481–493. Acetylcholine Alpha-GPC: Boosts acetylcholine, useful for cognitive function.Zeisel, S. H. (2004). Nutritional importance of choline for brain development. Journal of the American College of Nutrition, 23(6_suppl), 621S-626S. Huperzine A: Inhibits the breakdown of acetylcholine, beneficial for memory and focus.Qian, Z. M., & Ke, Y. (2014). Huperzine A: Is it an Effective Disease-Modifying Drug for Alzheimer’s Disease? Frontiers in Aging Neuroscience, 6, 216. GABA GABA Supplements: Direct supplementation can improve relaxation and sleep quality.Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. BioFactors, 26(3), 201-208. L-Theanine: Found in tea, this amino acid can boost GABA levels and has a calming effect.Kakuda, T., Nozawa, A., Unno, T., Okamura, N., & Okai, O. (2000). Inhibiting effects of theanine on caffeine stimulation evaluated by EEG in the rat. Bioscience, Biotechnology, and Biochemistry, 64(2), 287-293. Magnesium: Acts as a natural GABA agonist, improving sleep and reducing anxiety.Poleszak, E., Szewczyk, B., Kędzierska, E., Wlaź, P., Pilc, A., & Nowak, G. (2004). Antidepressant- and anxiolytic-like activity of magnesium in mice. Pharmacology Biochemistry and Behavior, 78(1), 7-12. Timing and Dosage 5-HTP: 50-100mg, 30 minutes before meals, three times a day. L-Tyrosine: 500-1000mg, before activities requiring focus. Alpha-GPC: 300-600mg, best taken in the morning to enhance cognitive function throughout the day.Abbie E. Smith-Ryan, Erica J. Roelofs, Malia N. Blue, et al., Timing of ergogenic aids and micronutrients on muscle and exercise performance, Journal of the International Society of Sports Nutrition, 16, 1, (2019). GABA: 100-200mg before bedtime or during times of high stress. Physical Exercise Exercise Types and Neurotransmitter Levels For Boosting Serotonin: Aerobic exercise like running and cycling are effective.Meeusen, R. (2014). Exercise, nutrition and the brain. Sports Medicine, 44(Suppl 1), 47-56. For Increasing Dopamine: High-intensity interval training (HIIT) can be more effective for boosting dopamine levels.Neeper, S. A., Gómez-Pinilla, F., Choi, J., & Cotman, C. W. (1996). Physical activity increases mRNA for brain-derived neurotrophic factor and nerve growth factor in rat brain. Brain Research, 726(1-2), 49-56. Exercise Prescriptions Low Serotonin: Aim for at least 150 minutes of moderate aerobic exercise per week.Cotman, C. W., & Berchtold, N. C. (2002). Exercise: A behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25(6), 295-301. Low Dopamine: Incorporate at least two HIIT sessions per week, consisting of 4-6 high-intensity intervals. Additional Approaches to Optimize Neurotransmitters Mindfulness and Stress Management Practicing mindfulness can significantly modulate neurotransmitter levels. Mindfulness-based stress reduction (MBSR) has been shown to increase serotonin and dopamine levels while reducing cortisol.Tang, Y. Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., … & Posner, M. I. (2007). Short-term meditation training improves attention and self-regulation. Proceedings of the National Academy of Sciences, 104(43), 17152–17156. Activities like deep-breathing exercises and progressive muscle relaxation can also positively affect neurotransmitter balance by reducing stress hormones and promoting relaxation.Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. Sleep Quality Sleep plays a critical role in neurotransmitter balance. REM sleep, in particular, helps reset brain chemistry, making it essential for maintaining optimal neurotransmitter levels.Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168-197. Adhering to a consistent sleep schedule and creating a sleep-friendly environment can significantly improve sleep quality and, by extension, neurotransmitter balance.Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. Social Interactions and Support The importance of social interactions extends beyond the feel-good moments they provide. Our brains are wired to be social, and neurotransmitters like oxytocin, dopamine, and serotonin play a critical role in social bonding and interactions.Feldman, R., Monakhov, M., Pratt, M., & Ebstein, R. P. (2016). Oxytocin Pathway Genes: Evolutionary Ancient System Impacting on Human Affiliation, Sociality, and Psychopathology. Biological Psychiatry, 79(3), 174-184. This “social neurochemistry” influences not only our mood but also our cognitive function, stress levels, and even long-term mental health. Oxytocin: The Bonding Molecule Oxytocin, often referred to as the “bonding molecule,” is released during positive social interactions like hugging, listening, and even simple eye contact. Elevated oxytocin levels have been shown to reduce stress and anxiety, effectively counteracting the negative effects of cortisol and promoting a sense of well-being.Heinrichs, M., Baumgartner, T., Kirschbaum, C., & Ehlert, U. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389-1398. Dopamine: The Reward of Social Connection Social interactions also trigger the release of dopamine, reinforcing the “rewarding” aspect of human connection. This dopamine release can enhance mood and motivation, making social interactions a natural and effective way to boost this crucial neurotransmitter.Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain.…

Full show notes at the publisher