Dr. Shawn Talbott: “Eat better”

Eat better (microbiome and gut health) — the data is unequivocal — our Standard American Diet (SAD) is linked with more mental wellness problems, including burnout. Eating a more “Mediterranean style” diet is both therapeutic for existing mental wellness problems and protective against future ones. This pattern of eating is simple — and delicious — and not any more expensive than the junk […]
— Read on thriveglobal.com/stories/2557756/

Resilience is in Your Gut

Had a terrific time recording this podcast about Resilience with Jen Morris (The Well-Rounded Actor) – give a listen about how harnessing our “2nd brain” (in our gut) to improve how we feel and perform.

thewellroundedactor.buzzsprout.com/1646623/9155889-cultivating-resilience-mental-fitness-for-performers-dr-shawn-talbott-best-selling-author-elite-athlete-nutritional-biochemist

Eating for Mental Fitness

My new book on Mental Fitness hits shelves tomorrow!

Pick up a copy at the links below…

I did a little segment with WUSA Channel 9 in Washington DC that outlines a few of my favorite foods and nutrients for boosting Mental Fitness (mood, motivation, focus, energy, etc)…

Click HERE to see the segment

Mental Wellness Coach Certification – September Dates!

The Certified Mental Wellness Coach (CMWC) is a streamlined, focused, intense course spanning 16 hours of instruction in the role of diet and lifestyle factors in balancing the Microbiome-Gut-Heart-Brain-Axis for improved Mental Wellness and Mental Fitness.

We held our first CMWC course in Wisconsin at the end of April and our first “residential” classes in Plymouth MA in June, July and August – with great feedback about the content and the “workshop” format.

Our next course will be held September 22 – 25 in Plymouth MA – and the location will be our new “Mental Fitness Retreat” at 3 Waves Wellness.

Total costs are:

  • Tuition = $1,200 per student (includes food)
  • Lodging = $1,000 for 5 nights at 3Waves Wellness (approximately – often less expensive depending on specific room and duration of stay) – and if you want to arrive earlier or stay longer, we can arrange that too!
  • Food = included breakfast, lunch, dinner, refreshments (healthy and amazingly delicious)
  • Fun = whale watch, history walk, kayak/SUP, beach day (all weather dependent)
  • CMWC course materials (from Functional Foods Institute) = $299 (details below)

Our location is a casual coastal “bed & breakfast” with 7 rooms – so we can host you right here and everyone can hang out together while we learn about and improve our own mental wellness.

Our room options include 3 queens with private baths, 2 kings with private baths, and a really cool 3rd floor suite with 2 private king rooms sharing one bath…King rooms can be shared with the addition of roll-away beds.

All rooms are equipped with ChiliPad mattress covers – so you can control the temperature of your bed for the most amazing night of sleep. We also have a number of “mental wellness modalities” that are available to all guests – including Brio massage chairs, Oculus virtual reality meditation, Apollo NeuroTouch Therapy, Joovv Red Light Therapy, and a ZeroBody Float Bed – so you can learn about AND experience Mental Wellness at a level you never have before.

You can see a bit about Our location (3 Waves Wellness – formerly known as “Above the Bay at Thornton Adams”) HERE – we are close to the beach, the forest, the history of Plymouth, and dozens of cool restaurants, bars, and shops.

Our current curriculum has been a hit with all types of Health Professionals (physicians, chiropractors, nurses, nurse practitioners, naturopaths, personal trainers, health coaches, life coaches, etc) – and our intimate “workshop style” events fill quickly…(all of our other events have sold out almost immediately)…

To reserve your seat or ask any questions, please email me directly at smtalbott@mac.com – or Julie at JulieTalbott@mac.com (you can “reserve” your seat in the class now and pay later)

Tentative Schedule: 

  • Sept 21 (Tuesday) – arrive and settle in
  • Sept 22 (Wed) – 9am-Noon Learning / Noon-1pm Lunch & Learn / Afternoon Fun
  • Sept 23 (Thurs) – 9am-Noon Learning / Noon-1pm Lunch & Learn / Afternoon Fun
  • Sept 24 (Friday) – 9am-Noon Learning / Noon-1pm Lunch & Learn / Afternoon Fun
  • Sept 25 (Saturday) – 9am-Noon Learning / Noon-1pm Lunch & Learn / Afternoon Fun
  • Sept 26 (Sunday) – checkout as a newly Certified Mental Wellness Coach (CMWC)!

Background – Why Becoming a CMWC is Important – and Timely

At no time in human history have we ever been so “advanced” technologically and yet so miserable psychologically.

It’s no exaggeration to describe stress, depression, anxiety, and burnout as epidemics – literally the “Black Plague” of our modern times.

How you feel is not just in your head, it’s also in your gut, and your heart, and your immune system, and in many other places inside and outside the actual brain in your head.

National surveys show that happiness and life satisfaction levels are at all-time lows, while depression, suicide, drug addiction, and use of prescription antidepressants and pain-killing opioids are at all-time highs.

There is no physical health without mental wellness. They are two sides of the same coin, and they are vital for each other and for our ability to reach our peak potential in this one life that we have to live.

The CMWC will explore research-supported natural approaches that can improve how we feel mentally and perform physically in every aspect of our daily lives, including:

  • What is Mental Wellness Coaching
    • Education, Guidance, Training, Support to help unlock potential
    • Why EVERYONE needs a coach!
  • What Mental Wellness Coaching is NOT
    • Counseling, treatment, prescribing, medicine…
  • Objectives
    • Workshop Format
    • 500+ slides (many for reference)
  • Part 1 – Science
    • New Paradigm of the Gut-Heart-Brain-Axis
    • Science-based products (how Amare fits)
    • Mental Wellness Economy
    • Science Deep Dive
  • Part 2 – Practice – What to DO?
    • Mindset
    • Ingredient Sourcing
    • Functional Nutrition
    • Immune System
    • Stress
    • Gut-Brain-Axis
    • Endotoxemia / Metabolism
    • Heart-Brain-Axis
    • Physical Performance
    • Sleep
    • Anti-Aging

Mental Fitness Book Signing

Signing 1,000 copies of my new Mental Fitness book – it’s out on Sept 14! This feels like a workout? 🤦‍♂️

Doing this in the garage next to the bikes and paddle boards – because why lug the boxes into the house!?!? 😜

One more box of 48 and it’s off to paddle board the bay – gotta practice what I preach, right? 😎

Certified Mental Wellness Coach (CMWC) – August Dates Added

The CMWC is a streamlined, focused, intense course spanning 16 hours of instruction in the role of diet and lifestyle factors in balancing the Microbiome-Gut-Heart-Brain-Axis for improved Mental Wellness.

We held our first CMWC course in Wisconsin at the end of April and our first “residential” course in Plymouth MA in June – with great feedback about the content and the “workshop” format.

Our next course will be held August 28 – Sept 1 in Plymouth MA – and the location will be our new “Mental Fitness Retreat at 3 Waves Wellness.

Total costs are:

  • Tuition = $1,200 per student
  • Lodging = $1,000 for 4 nights at 3Waves Wellness – and if you want to arrive earlier or stay longer, we can arrange that too! (other area lodging is also available).
  • Food = included breakfast, lunch, dinner, refreshments (healthy and amazingly delicious)
  • Fun = whale watch, history walk, kayak/SUP, beach day (all weather dependent)
  • CMWC course materials (from Functional Foods Institute) = $299 (details below)

Our location is a casual coastal “bed & breakfast” with 7 rooms – so we can host you right here and everyone can hang out together while we learn about and improve our own mental wellness.

Our on-site room options include 3 queens with private baths, 2 kings with private baths, 3rd floor suite with 2 private king rooms sharing one bath…King rooms can be shared with the addition of roll-away beds.

…but since we have limited rooms and reserve on a first-come basis, you might also want to check out some of the area hotels? There are a number of options at every price point – just search “hotels in Plymouth MA”

You can see a bit about Our location (3 Waves Wellness – formerly known as “Above the Bay at Thornton Adams”) HERE

This will be a special event focused on Health Professionals (physicians, chiropractors, nurses, nurse practitioners, naturopaths, health coaches, life coaches, etc) – so it will be a smaller intimate “workshop style” event – and seats will fill quickly…(all of our other events have sold out almost immediately)…

To reserve your seat or ask any questions, please email me directly at smtalbott@mac.com (you can “reserve” your seat in the class now and pay later)

Tentative Schedule:

  • Aug 28 (Saturday) – arrive and settle in
  • Aug 29 (Sunday – 5h) – 9am-1pm Learning / 1-2pm Lunch & Learn / Afternoon Fun
  • Aug 30 (Monday – 5h) – 9am-1pm Learning / 1-2pm Lunch & Learn / Afternoon Fun
  • Aug 31 (Tuesday – 6h) – 9am-2pm Learning / 1-3pm Lunch & Learn / Afternoon Fun
  • Sept 1 (Wednesday) – checkout as a newly Certified Mental Wellness Coach (CMWC)!

Background – Why Becoming a CMWC is Important

At no time in human history have we ever been so “advanced” technologically and yet so miserable psychologically.

It’s no exaggeration to describe stress, depression, anxiety, and burnout as epidemics – literally the “Black Plague” of our modern times.

How you feel is not just in your head, it’s also in your gut, and your heart, and your immune system, and in many other places inside and outside the actual brain in your head.

National surveys show that happiness and life satisfaction levels are at all-time lows, while depression, suicide, drug addiction, and use of prescription antidepressants and pain-killing opioids are at all-time highs.

There is no physical health without mental wellness. They are two sides of the same coin, and they are vital for each other and for our ability to reach our peak potential in this one life that we have to live.

The CMWC will explore research-supported natural approaches can improve how we feel mentally and perform physically in every aspect of our daily lives, including:

  • What is Mental Wellness Coaching
    • Education, Guidance, Training, Support to help unlock potential
    • Why EVERYONE needs a coach!
  • What Mental Wellness Coaching is NOT
    • Counseling, treatment, prescribing, medicine…
  • Objectives
    • Workshop Format
    • 500+ slides (many for reference)
  • Part 1 – Science
    • New Paradigm of the Gut-Heart-Brain-Axis
    • Science-based products (how Amare fits)
    • Mental Wellness Economy
    • Science Deep Dive
  • Part 2 – Practice – What to DO?
    • Mindset
    • Ingredient Sourcing
    • Functional Nutrition
    • Immune System
    • Stress
    • Gut-Brain-Axis
    • Endotoxemia / Metabolism
    • Heart-Brain-Axis
    • Physical Performance
    • Sleep
    • Anti-Aging

Amare Product Stacks – with EDGE

Below are the slides that I use for our Product Overviews during Science Social Hour (Deep Dives) – with some of the recent video overviews HERE (~70-minutes) and HERE (9-min focused on EDGE)

Mental Fitness Book – Coming Sept 14

I’m excited to see my new book in physical form (the Advanced Reader Copies – ARCs – have started circulating for comments)!

Mental Fitness – Maximizing Mood, Motivation & Mental Wellness by Optimizing the Brain-Body-Biome will be published on Sept 14 – and it is available for pre-order now (see links below)…

MFD thumbnail.jpg

Pre-Order Now = 
https://turnerbookstore.com/collections/health-fitness/products/mental-fitness-maximizing-mood-motivation-mental-wellness-by-optimizing-the-brain-body-biome

OR

Your Gut (bacteria) Influence Your Mood…new study

Disruptions in microbiome bacteria involved in the synthesis of neurotransmitters such as GABA, serotonin, dopamine, etc are associated with depression and other mental wellness issues…

Europe PMC is an archive of life sciences journal literature.
— Read on europepmc.org/article/ppr/ppr354202

Beauty and the Biome – WSJ covers Microbiome (again)!

In yet another article, the Wall Street Journal (WSJ) is writing about the microbiome. In previous articles here and here, the WSJ has covered the link between the gut microbiome, mood and mental wellness – and in this recent one from June 8, they tackle the links between our microbiome and both immunity and skin health.

You can read the original HERE (with pictures of a number of topical products to support the “skin microbiome”) – and/or read a highlighted version of the article below with my links.

What Is Your Microbiome? A Wellness Trend Taking On Post-Covid Urgency
Probiotics aren’t just good for your gut: How hyping “good” bacteria can boost immunity and protect your skin

By Fiorella Valdesolo
June 8, 2021


Call it a sign of the times: Microbiomes—the network of bacteria, fungi, viruses and other microorganisms (or microbiota) that our bodies play host to—have been getting more attention of late. Though they’re known for aiding digestion, their role in healthy immune function may be what’s currently boosting their reputation. “With the emergence of Covid, we’re all becoming aware of just how important it [the microbiome] is,” says New York–based dermatologist Whitney Bowe. A recent study by the Chinese University in Hong Kong that compared data from 27 recovering Covid-19 patients to healthy samples found that microbiome imbalance was linked to the severity and length of Covid cases. (Those with Covid lacked certain types of good bacteria.) Researchers at the University of Connecticut are continuing to examine the link between the Covid vaccine and the microbiome.

The intestinal, or gut, microbiome is best known, but other areas of the body, like the mouth, skin and vagina, have their own as well. And now there’s a renewed push from beauty brands in their messaging around the microbiome and the health of your skin. “We’re very much gearing up for this [the microbiome] to be the next hot topic,” says Michelle Connelly, vice president of merchandising and planning at beauty store Credo. While popular awareness of the gut microbiome has been growing for the past decade, a broader understanding of the skin microbiome and how it connects to the gut is in its early stages. “Consumers are familiar with the concept that they should take probiotics as an internal supplement,” says Connelly, “but the connection to skin care is still vague.”

A properly functioning skin microbiome, composed of bacteria known also as skin flora, is critical to skin’s health: It fortifies the skin’s barrier, trapping moisture, shielding against infection and environmental aggressors and reducing inflammation. When the microbiome is lacking in good bacteria, the skin’s barrier function is compromised. The result is what Bowe calls “leaky skin,” her riff on the term “leaky gut,” a colloquial expression for increased intestinal permeability. “Leaky skin becomes dehydrated, and all those irritants and allergens and pollutants and pathogens are able to penetrate and trigger inflammation,” she says. Bowe says inflammation can manifest in various ways, showing up as acne, eczema or accelerated aging. And it’s often the cause of what people identify as “sensitive skin,” which, according to a 2019 Frontiers in Medicine study, 60 to 70 percent of American women and 50 to 60 percent of American men report having.

“Consumers are familiar with the concept that they should take probiotics as an internal supplement, but the connection to skin care is still vague.”
— Michelle Connelly
Diet, chronic stress and environmental factors like UV light and pollution all impact the skin’s microbiome, as do skin-care products. “Today we have never used so many products and yet our skin has never been worse,” says Elsa Jungman, founder of the Dr. Elsa Jungman skin-care line. “The more we interfere with our microbiome by cleansing and layering skin care, the more we get rid of those essential nutrients for it to function properly.” Overcleansing and overexfoliating can have particularly detrimental effects. Bowe calls out cleansers with high pH or harsh sulfates. “They strip the skin of the healthy fats our microbiome needs to survive and thrive,” she says. Mechanical face brushes and grainy exfoliants are also major disruptors. Using too many products with highly active ingredients, like retinol and various acids, can pose a problem as well. “They can disrupt the skin barrier and negatively impact the microbiome if you overuse them, layer them or use them too frequently,” says Bowe, who tells patients to follow a formula of “push, push, recover, recover.” “On the first push night you exfoliate with something like an alpha or beta hydroxy acid, on the second you use a retinol, and then on nights three and four you just focus on nourishing and repairing with things like glycerin, jojoba oil and squalene.”

A number of brands have made supporting the microbiome a central tenet of their formulations. Beekman 1802 features goat milk as its marquee ingredient because, the company says, it has a pH level similar to that of human skin and won’t disrupt its acid mantle, the oil, sweat and acid film on the skin’s surface that, with the microbiome, acts as a shield. “This might sound weird coming from a skin-care company, but the very best thing you can do for the health of your microbiome is to do as little as possible,” says founder Brent Ridge, a physician who specializes in the field of aging and geriatric medicine. Beekman 1802 sought out a Microbiome-friendly accreditation—a test by MyMicrobiome, a company co-founded by microbiologist Kristin Neumann, that examines whether products maintain the skin’s balance. Ridge hopes the certification helps provide clarity for consumers. Jungman’s line was granted the same accreditation, and now Jungman, who holds a Ph.D. in skin pharmacology, is developing a swab test with microbiologist Kelly Haas so consumers can check their skin microbiome at home and get personalized reports.

“This might sound weird coming from a skin-care company, but the very best thing you can do for the health of your microbiome is to do as little as possible.”
— Brent Ridge
But it’s not just about slapping on products with probiotics, or beneficial bacteria, says aesthetician Kristina Holey, who frequently incorporates gut analysis into her treatments with clients. “In skin care we focus this laser light on one thing and we say this does everything, but it doesn’t work that way,” says Holey’s frequent collaborator Marie-Veronique Nadeau, a chemist. “It’s about creating the environment in which probiotics can thrive.” And that goes more than skin deep: The concept of what is commonly referred to as the gut-brain-skin axis holds that these systems are interconnected. In her book Younger Skin Starts in the Gut, L.A.-based naturopathic doctor Nigma Talib speaks to how food and lifestyle can impact our microbiomes. “Stress, alcohol, commonly used medications, such as non-steroidal anti-inflammatory drugs, and our diets can determine whether our bacteria is mostly formed of healthy bacteria, or the opposite,” Talib writes. She points to an Ohio State University trial using mice, published in Brain, Behavior, and Immunity in 2010, that showed inflammation-producing bacteria thrived during periods of stress.

“Skin cannot live on skin care alone,” says Rachel Behm, founder of the new brand Layers. Behm specifies the importance of eating a diet that supports healthy microbes, including a wide variety of fruits, vegetables, whole grains and fermented foods, and limiting refined sugars, artificial sweeteners and processed carbs. “A recent study [of 647 participants in Germany, published in the British Journal of Dermatology] showed that if you alter your diet you can actually directly change the microbes in your skin,” says Bowe. “The science surrounding the microbiome will change the entire way we think about the skin and take care of it.”