Phased Benefits – Feel Better NOW – and Later

Dr. Shawn Talbott (Ph.D., CNS, LDN, FACSM, FACN, FAIS) has gone from triathlon struggler to gut-brain guru! With a Ph.D. in Nutritional Biochemistry, he's on a mission to boost everyday human performance through the power of natural solutions and the gut-brain axis.

“Phased Benefits” is how we are able to help people “feel better” (naturally) almost immediately (lower tension and stress within an hour) – while also helping them alleviate brain fog and improve focus (within a week) and eventually reduce depression and anxiety (within a month).

Different mood states (stress, tension, focus, energy, relaxation, depression, anxiety, etc) are driven by different aspects of biochemistry (neurotransmitters, hormones, cytokines, etc) and are influenced by different aspects of signaling across the Gut-Heart-Brain-Axis (microbiome, gut integrity, immune vigilance, vagal tone, etc).

This webinar from our Certified Mental Wellness Coach (CMWC) class unpacks all of that with specific examples of natural ingredients and their benefits (probiotics, prebiotics, polyphenols, flavonoids, plant extracts, etc).

Here also is a transcript from our discussions…

00:00:01.700 –> 00:00:25.260
Dr. Shawn Talbott: Alright, we’re recording. So just like, our standard weekly webinars. If you have questions as I’m going through, feel free to put them in the chat. I’ll try to get to as many of them as as as possible. I really apologize last time. 2 weeks ago, when we did this. I had to cut it off short because I had to run to another another meeting, and so I there were questions in the chat that I didn’t get to

00:00:25.360 –> 00:00:50.119
Dr. Shawn Talbott: If you, if you have questions that go in this chat that we don’t get to for some reason, do go and put them in the discussion section of canvas. Because then I can answer them there and then other students can see the answers right? So everybody gets the benefit of whatever discussion happens around whatever questions that we have. So those are always the 2 best places to get your questions answered in discussion inside canvas. And then here on the on the weekly webinar

00:00:50.120 –> 00:01:13.579
Dr. Shawn Talbott: webinars. Every once in a while someone will put something into the discussion section. That’s that’s that’s kind of complex, you know a question that is hard to answer with, with just words on on text. And so sometimes I’ll say, Hey, tune into the next weekly webinar, and I’ll answer it there, because sometimes it takes a little more nuance, and and maybe a little bit of back and forth, I’m going to do that with a question tonight where somebody asked me a question about

00:01:13.580 –> 00:01:35.680
Dr. Shawn Talbott: different dietary regimens, and I said to them, I just said, Hey, this is something I’d like to talk through instead of just giving you a recommendation on. On on an email answer. So we’re going to talk about that, too, and I’ll do that as the first question that we’ll do after I talk about what I’m going to talk about tonight. Okay, so let me go and do that. I’m going to go, find my slides.

00:01:35.950 –> 00:01:41.059
Dr. Shawn Talbott: share my screen. and I think you’ll like what I’m going to talk about tonight.

00:01:41.260 –> 00:01:45.089
Dr. Shawn Talbott: I’m going to talk about this concept called

00:01:45.190 –> 00:02:00.560
Dr. Shawn Talbott: phased benefits. So can you guys just see one slide on the screen right now, that says coordinated neurotransmitter balance. Someone. Give me a thumbs up. Okay, all right, cool. When I’m when I’m working different screens. Sometimes I get the wrong screen showing. So thank you for bearing with my

00:02:00.560 –> 00:02:15.280
Dr. Shawn Talbott: my challenging technology usage here. So a couple of weeks ago, I posted to. I don’t know anything about social media. You guys, right? I like. I barely know how to open up my Instagram account.

00:02:15.280 –> 00:02:28.610
Dr. Shawn Talbott: So I did that last week or 2 weeks ago, and I answered a question. I have this service called called any question where people can go on any question, and they can ask me a question. And one of the questions was.

00:02:28.610 –> 00:02:53.600
Dr. Shawn Talbott: tell me what you mean by phased benefits, because I talk about that a lot. And so I did a little 2 min thing about phased benefits, where you know, you can control tension really quickly. And you, you know, brain fog takes a little longer, and depression takes a little longer, and I sort of you know. Just explain that. And it went absolutely. Bananas, like, you know, people that follow me on Instagram were like, Wow, that went totally viral. And I was like, well, how do you know that? You know I don’t even know how to measure those things

00:02:53.600 –> 00:03:22.380
Dr. Shawn Talbott: once I put them up there. So anyway, that just got me to think like, well, maybe other people want to talk about this, and maybe maybe all of us as coaches need to understand this a little bit better. So I’m gonna talk about 2 things tonight. And I put together a few slides on coordinated neurotransmitter balance which many of you have heard me talk about before, but I just want to put it in one place for you guys. Why, it matters for our overall mental wellness, and then phase benefits. Why, these different types of mood states

00:03:22.660 –> 00:03:27.749
Dr. Shawn Talbott: just manifest on a different timeline. Right? That’s just how they are.

00:03:27.920 –> 00:03:52.900
Dr. Shawn Talbott: so when we’re trying to help people feel better as coaches. There’s certain ways that we can help them feel better, really, really, quickly, like, literally, within an hour. And there’s other ways that are gonna take a month, you know, or or more sometimes. And we’re gonna we’re gonna unpack a little bit of that. So these slides that I’m showing you right now are already loaded up into the discussions section of canvas so you can download them.

00:03:52.900 –> 00:04:00.269
Dr. Shawn Talbott: Have your own Powerpoint of them if you want to. You’ll recognize some of the some of the slides I’ve taken, some of the slides that I use in

00:04:00.270 –> 00:04:19.050
Dr. Shawn Talbott: the in the, in the in the modules, you know about supplements or the modules about mindset and things like that, and just tweaked them a little bit for this particular discussion tonight. And then I also loaded up earlier today. I loaded up this article that comes from hopefully. You can see this. It says you and your microbiome

00:04:19.050 –> 00:04:31.019
Dr. Shawn Talbott: it comes from a from a science magazine I’ve I subscribe to called the New Scientist. It’s a it’s a. It’s a British science magazine, and they usually do a really good job of explaining

00:04:31.020 –> 00:04:49.720
Dr. Shawn Talbott: cutting edge scientific concepts in pretty easy to understand language. So this was this was one that I thought you guys would be, would would find really interesting. So I scanned this and I uploaded it also into the discussion section so you can download it and have it in your in your personal library. Okay, so let’s get rolling

00:04:49.720 –> 00:04:50.910
Dr. Shawn Talbott: on this.

00:04:51.770 –> 00:05:13.920
Dr. Shawn Talbott: Okay, so when we talk about neurotransmitters, before we get into a concept of of phased benefits. Let’s talk. Let’s talk about the the, the particular neurotransmitters that we’re going to talk about. So you guys have seen this Venn diagram before. This is in some of your other slide sets when we talk about the gut brain access, or when we talk about mental wellness, this idea

00:05:14.150 –> 00:05:17.559
Dr. Shawn Talbott: that we we sort of artificially.

00:05:17.940 –> 00:05:37.450
Dr. Shawn Talbott: Segment, each of these neurotransmitters into a particular effect, you know. So like, you know, I say it all the time. You know, serotonin is the neurotransmitter of happiness and dopamine is the neurotransmitter of motivation and norepinephrine is the neurotransmitter of focus, and gaba is the neurotransmitter of relaxation right

00:05:37.450 –> 00:05:50.040
Dr. Shawn Talbott: that’s a little artificial to like narrow it down to doing just that one thing, but you know we have to do it for you know, sake of sake of discussion. But you’ll see that, you know, on a, on a graph like this, on a diagram like this.

00:05:50.040 –> 00:05:57.229
Dr. Shawn Talbott: It’s, you know, serotonin is doing more than just happiness, and Dopa means doing more than just motivation, etc. And importantly.

00:05:57.450 –> 00:06:15.080
Dr. Shawn Talbott: they work in concert with each other. And so that’s one of the reasons that it’s so important and so just like completely different approach where we are trying to help people feel better using these broad techniques, diet.

00:06:15.080 –> 00:06:31.149
Dr. Shawn Talbott: exercise, stress, management, sleep, quality supplementation. Those are all things that can modulate all of these neurotransmitters simultaneously. And it’s the big difference between these natural interventions and a synthetic intervention like

00:06:31.280 –> 00:06:46.489
Dr. Shawn Talbott: a Prozac, right? Just to use one example that might work on just one neurotransmitter. If you’re focusing on just that one neurotransmitter, you’re probably not going to get the the sort of holistic effect that the person is looking for. Right. So

00:06:46.740 –> 00:07:03.349
Dr. Shawn Talbott: that’s the difference between something that is like, almost almost too precise, almost too focused in its in its function. Whereas if we fix what’s happening in the gut, and the gut becomes that internal natural pharmacy that makes what we need when we need it.

00:07:03.350 –> 00:07:25.710
Dr. Shawn Talbott: then it can. It can make serotonin if we need that, it can make dopamine if we need that, it can make norepinephrine if we need that, and it cannot make it if we don’t need it. And that’s a really important thing. You can’t get that with synthetics. Synthetics will drive that process, whether you need it or not. And that’s what sometimes leads to some of the side effects. Ok, so this this sort of coordination of the effect is really really important.

00:07:25.710 –> 00:07:50.070
Dr. Shawn Talbott: What you see on the right hand side of your of your slide right now. These are just the you know, the all the neurotransmitters that we tend to talk about this one lists adrenaline and noradrenaline. These are also called epinephrine and norepinephrine, just just different different terminology for the same thing. And one of the ways that we that we can modulate these is with precursors. So

00:07:50.070 –> 00:08:07.109
Dr. Shawn Talbott: amino acids are some of the things that we’ll use sometimes to improve how people are feeling so tyrosine, you know, one amino acid can be the precursor for dopamine, and then that can be a precursor for norepinephrine that can be a precursor for adrenaline. So these are sort of

00:08:07.110 –> 00:08:34.449
Dr. Shawn Talbott: more on the on the get up and go sort of side. But you need to balance that with the rel with the relaxation side. So Gaba is more relaxing than adrenaline is. Serotonin is sort of balancing. Acetocoline is is is is focus in a certain way complementary to what norepinephrine is doing. So here we can use amino acids, tyrosine, tyrosine, tyrosine.

00:08:34.450 –> 00:08:54.520
Dr. Shawn Talbott: tryptophan is a precursor for serotonin there’s lots of ways to increase Gaba. In fact, there’s I’ve seen. I’ve seen a lot of new Gaba products coming to market just just in the last couple of months where it’s actually synthetic gaba in the capsule, and people will use that as a way to

00:08:54.740 –> 00:09:19.409
Dr. Shawn Talbott: to relax or to or to help them sleep. So that’s okay. If you definitely know you need that effect right? If you take Gaba right now in a capsule, if you took it right now, it’s 708, or I am East Coast time. You would probably be nodding off before we finish this discussion. At at the top of the next hour right? Some of you might be nodding off anyway, because of what we’re talking about. But hopefully, not hopefully. You’re gonna be engaged.

00:09:19.550 –> 00:09:43.290
Dr. Shawn Talbott: But that’s that’s to say that by taking that you’re going to get that effect, whether you want it or not. By getting your gut to make more, Gaba, you can make it if you need it right, and you would need it. If your mind is going, you would need it. If you’re stressed out, you would need it if you need to calm down. So that’s the difference between

00:09:43.290 –> 00:10:05.950
Dr. Shawn Talbott: taking something and making something right? So take it synthetically, or make it naturally. And so there’s, you know, there’s all kinds of ways that we can improve our own gaba signalling. We can take glutamine. We can use theanine, which is one of the things that we’re going to talk about specifically tonight, we can use glycine, which is sort of gives a nice kind of relaxed energy kind of a feeling to it.

00:10:05.950 –> 00:10:21.759
Dr. Shawn Talbott: Coline, and they’re stabilized versions of coline like citocholine that can be used to increase acetylcholine. So it can really help people focus. This is showing up now in a lot of pre workout products. So pre-workouts for a long time

00:10:21.760 –> 00:10:46.149
Dr. Shawn Talbott: were just lots of stimulants and maybe blood flow enhancers right? They might increase nitric oxide, or they might increase. You know, mitochondrial function, or you know, so some of them would even make you itch a little bit if you didn’t get to the gym fast enough. But we’re seeing a lot of them come out now with Acetocoline precursors to help athletes get into that mental zone so that they can get more out of their physical performance.

00:10:46.370 –> 00:11:09.090
Dr. Shawn Talbott: Glutamine can be a precursor for glutamate. One of the one of the primary neurotransmitters, and then endorphins and endocannabinoids. These are part of your endocannabinoid system, which is a really important part of your overall axis, and that in and of itself can be a source of of neurotransmitters, endorphins, and endocannabinoids, and you can enhance the production of those and enhance the

00:11:09.730 –> 00:11:35.090
Dr. Shawn Talbott: signaling qualities of those the natural ones that you produce endocannabinoids. You can enhance those with plant versions, phytocanabinoids, and the sort of the richest source of those are generally different kinds of hemp extracts which we’re really not going to talk about too much tonight. But I just wanted to mention that to you. So this idea of coordinated neurotransmitter balance. If you want a broader discussion of it, if you go to Google Scholar

00:11:35.090 –> 00:12:02.469
Dr. Shawn Talbott: and you type in coordinated neurotransmitter balance, one of my papers is the third hit. So it’s really easy to find effect of coordinated, probiotic, prebiotic, phytobiotic supplementation on microbiome balance and psychological mood state in healthy stress adults you’ll see another one coming out in in just a couple of months where we we take this same approach, coordinated neurotransmitter balance, doing something in the gut.

00:12:02.470 –> 00:12:24.150
Dr. Shawn Talbott: doing something in the brain, doing something in the axis as a new way of like sort of like a next generation. Noatropic. So Noah tropics are these like brain booster kinds of supplements that can help help us focus and help us think and help us solve problems and are better with memory. And you know those sorts of things getting our brain to perform better

00:12:24.310 –> 00:12:51.109
Dr. Shawn Talbott: doing it just from a brain perspective can be effective. But doing it from a gut. Brain access perspective can be more effective. And so I presented a scientific study a couple of months ago, and that’s going to be written up and should come out here. Come out here shortly. So when it does, I’ll I’ll let everybody know you know what what nutrients we use there, and how that, how that all works. Okay? So this is something that really talks about, you know, different probiotic strains.

00:12:51.110 –> 00:12:56.100
different structures of prebiotic fibers. And then some of the phyobiotics that we’re going to talk about tonight.

00:12:56.440 –> 00:13:09.109
Dr. Shawn Talbott: So you guys know all this already, right? You know that there’s 3 brains. I don’t have the. I don’t have the heart sort of highlighted here, but the head, brain, the gut brain, the heart, brain. Those are all

00:13:09.140 –> 00:13:37.300
Dr. Shawn Talbott: brains that are that are creating signals and sending signals out to other brains and receiving signals from the other brains. The way that they send those signals is really important for this concept that we’re going to talk about now of phased benefits. If those signals are going out across the axis through your nerves, that’s going to be a very fast sort of a signal. So, for instance, let’s say we change something in the gut.

00:13:37.440 –> 00:13:48.189
Dr. Shawn Talbott: and that signal, whatever that signal is, has the ability to to be transmitted across the vagus nerve, which is a hardwired nervous connection

00:13:48.200 –> 00:13:50.019
Dr. Shawn Talbott: from the gut to the brain.

00:13:50.150 –> 00:13:56.200
Dr. Shawn Talbott: If that signal can go across the vagus nerve, the brain is going to receive that signal from the gut

00:13:56.300 –> 00:14:14.510
Dr. Shawn Talbott: in a millisecond. So if that’s the way that that signal traverses, it’s gonna be a fast signal, and we’re gonna get a fast effect in the brain. We do something in the gut boom. It’s transmitted lightning speed like high speed Internet to the brain. And the brain gets that signal, and the brain has an effect.

00:14:14.510 –> 00:14:29.789
Dr. Shawn Talbott: If it’s a signal that has to go out into your circulatory system, and it has to get sort of get out of the blood or get out of the gut somehow. Get into the bloodstream somehow, and then get across the the gut, get across the Blood brain barrier into the brain

00:14:29.830 –> 00:14:55.049
Dr. Shawn Talbott: that might be neurotransmitters. Some can do this, some can’t. It could be hormones. It could be cytokines which are actually probably the the the main route of communication that way. That’s gonna be a medium kind of an effect, because it has to. You know, it has to get out. It has to get in. It has to flow across. It has to go across a barrier. It’s not gonna be as quick as going. Being transmitted by by nerves.

00:14:55.070 –> 00:15:00.080
Dr. Shawn Talbott: and then cellular communication is even slower. So the immune system, for example.

00:15:00.190 –> 00:15:25.179
Dr. Shawn Talbott: you guys have heard me talk about the immune system as being one really one of my favorite portions of the access to study because it can. It is physically interacting with your microbiome, your immune system. 70% of your immune system is in your gut. So it’s resident there with your microbiome. So your immune system cells are talking, you know, having a direct like face to face basically conversation with your

00:15:25.180 –> 00:15:48.050
Dr. Shawn Talbott: microbiome. So you change your microbiome. It changes the signals that they send to your immune system and your immune system that can now take that out of your gut systemically, and your immune system is one of the only things that can reach into the brain. It can get across the blood brain barrier and talk to these specialized cells called glial cells. And so that also doesn’t happen quickly.

00:15:48.050 –> 00:15:51.419
Dr. Shawn Talbott: But it happens sort of medium long-term.

00:15:51.420 –> 00:16:16.900
Dr. Shawn Talbott: And then the long, long one is when we have to change the entire structure of your microbiome to change something like depression or anxiety, or Ptsd, or something like that. That’s those kinds of like robust mood states. You can’t change them overnight, and it’s one of the reasons like, if somebody does get on antidepressant therapy. It’s one of the reasons that so many people

00:16:17.070 –> 00:16:29.319
Dr. Shawn Talbott: start a drug regimen like a Prozac or a Zoloft or a Xanax, or something like that, and because it takes a long time to it’s not working on the microbiome, but it does take a long time to work.

00:16:29.420 –> 00:16:46.090
Dr. Shawn Talbott: People drop off right? So the drop off rate of those drugs is huge, partly because people start taking them and they go first of all, this isn’t making me feel any better, and I might be getting side effects from it right? So you might quit because you don’t think it’s not working. It just hasn’t worked yet.

00:16:46.090 –> 00:17:07.470
Dr. Shawn Talbott: Or it might be causing adverse effects. And so you quit it because of that. This is another reason that people sometimes quit the microbiome therapies that we recommend to them. Right? We say, here are these strains of bacteria. This one, I guarantee, is going to lower your neuroinflammation and increase your serotonin, and as a result of that, you’re going to feel better.

00:17:07.470 –> 00:17:34.159
Dr. Shawn Talbott: But asterisk on, you’re going to feel better. The asterisk. The fine print of that is, you’re not going to feel better until 4 weeks, maybe 6 weeks, maybe 8 weeks, until your disrupted, damaged microbiome is able to grow back into a place where it’s starting to produce less inflammatory compounds and more more happy compounds like serotonin. Okay, so this is why this is important to understand, because, depending on the regimen

00:17:34.330 –> 00:17:56.489
Dr. Shawn Talbott: that we choose for somebody we like. We need to know a little bit about what to choose. We also need to know a little bit about how it’s working. So we know that we’re recommending the right one. Okay, so that’s what I want to kind of unpack for you guys tonight that there’s one aspect of choosing the right thing, but then understanding how it’s having its signaling qualities across the across, the

00:17:56.920 –> 00:18:09.940
Dr. Shawn Talbott: across the gut brain axis. So next week I want to talk about a paper that just came out yesterday about how they there’s so much work now going on around fermented foods, and how

00:18:10.200 –> 00:18:20.740
Dr. Shawn Talbott: they’re not really a good source of probiotics. Right? So what it says here, right? Here’s all the things you can balance your gut with balance, the gut with nutrition, probiotics, prebiotics, antibiotics, all the things that we talk about.

00:18:20.860 –> 00:18:24.229
Dr. Shawn Talbott: You people will sometimes have the mistaken

00:18:24.630 –> 00:18:37.179
Dr. Shawn Talbott: understanding that they can just eat yogurt, and they get their probiotics, or they can. They can eat kimchi, or they can drink Kafir or whatever right? And that’s gonna give them their probiotics.

00:18:37.230 –> 00:18:46.609
Dr. Shawn Talbott: Not really. Those probiotics aren’t going to change your structure of your microbiome very much what they will do. And this is what a lot of this fermented food research is showing us

00:18:47.170 –> 00:19:15.280
Dr. Shawn Talbott: is that all these fermented foods will help to change the environment of the gut. So everybody, I assume on this call has tasted yogurt before right yogurt, especially if you choose. If you if you take a nice big scoop of unflavored, unsweetened yogurt, a lot of I can see people making faces. Yeah, people are making this. They’re making a sour face. Well, it’s sour. Because what you’re tasting that sourness is.

00:19:15.280 –> 00:19:28.799
Dr. Shawn Talbott: it’s lactic acid. That’s what you’re tasting. That’s the that’s the distinctive taste of yogurt. And a lot of times people who eat yogurt don’t taste that because what they’re buying at the grocery store is basically pudding

00:19:28.800 –> 00:19:48.090
Dr. Shawn Talbott: that it has so much sugar, it has so much flavor. Sometimes it has artificial sweeteners like that’s that’s not what I’m talking about here. That’s sort of. That’s sort of ruining what you’re trying to do with a fermented food. So that part of the firm fermentation process that the bacteria go through. They produce lactic acid, that when we eat that

00:19:48.090 –> 00:20:09.360
Dr. Shawn Talbott: that lactic acid will slightly acidify the gastrointestinal tract, especially the colon, where the microbiome lives, when you have a slightly acidic, not a very acidic, but not a non acidic. When you have a slightly acidic environment that is conducive to growing more good bacteria and and not killing.

00:20:09.360 –> 00:20:35.269
Dr. Shawn Talbott: but but not allowing Bac bad bacteria to grow as much. Okay. So you eat yogurt. It changes the environment. It changes the microbiome because it’s changed the environment. So it just makes it more conducive. It makes it. It makes the. It makes the garden a more hospitable environment to grow good guys versus bad guys. You can think of it that way. Okay, so that’s that’s why I love people to eat more fermented foods. There was a really

00:20:35.270 –> 00:20:39.500
Dr. Shawn Talbott: well publicized study that came out about a year ago.

00:20:39.640 –> 00:21:03.599
Dr. Shawn Talbott: Done by done by Erica. And what are the they’re generally called the Sondenbergs right? A husband and wife team at yeah. University of California, San Diego, brilliant microbiome researchers. And they did a study where they had a. They had a placebo group. They had a fiber group and they had a fermented Foods group, and

00:21:03.600 –> 00:21:30.859
Dr. Shawn Talbott: what they found was the Fiber group and the Fermented Foods Group. Both had better microbiomes after the after the feeding cycle that they went through. But what the media picked up on was, they said, fermented foods work better than fiber in increasing the microbiome. And that isn’t actually what the study showed. What the study showed was that both of them had benefits. But the fermented food group did have better benefits in the fibre group, because what happened was.

00:21:30.860 –> 00:21:40.040
Dr. Shawn Talbott: most people in the world have a little bit of fiber in their diet, and this study was showing what happens when you put more fiber in the diet.

00:21:40.190 –> 00:22:05.249
Dr. Shawn Talbott: Most people in the world have almost 0 fermented foods in their diet, and they put a little bit of fermented food. So putting a little bit of fermented foods on, virtually no fermented foods had a bigger percentage increase than putting a little bit of fiber on top of a little bit of fiber. Okay? So they both are great. They’re both are great for different reasons. But the media picked up on it was basically saying.

00:22:05.250 –> 00:22:11.590
Dr. Shawn Talbott: forget about fiber, just focus on fermented foods. And that was not what the study showed. What the study showed was.

00:22:11.660 –> 00:22:39.189
Dr. Shawn Talbott: Please focus on both. Make sure you get enough fiber, fruits and vegetables, which is what we’re going to talk about right here, prebiotics. But please, please please start adding fermented foods into your into your diets. So the prebiotics are the other. Are the other side of it. Right? Eating more fiber, you know, eating more asparagus and eating more bananas and eating more spices like ginger and turmeric, and things like that. So all of those kinds of things can be prebiotic

00:22:39.190 –> 00:22:58.720
Dr. Shawn Talbott: because they’re a food source, a fuel source, a source of nourishment for the good bacteria. So probiotics, fermented foods are changing the environment so they can grow. The fibers are helping them continue to grow, because that’s their source of fuel. That’s how they’re gonna like, get the energy to do their jobs.

00:22:58.730 –> 00:23:05.339
Dr. Shawn Talbott: And then phyobiotics. These are almost always not not completely always, but

00:23:05.470 –> 00:23:30.460
Dr. Shawn Talbott: polyphenols, flavonoids, carotenoids. These are the like the brightly coloured fruits and vegetables, whether they’re high in fibre or not. So berries are a great example. Berries are really really high in polyphenols and flavonoids, and also in fibre. But the reason that I really recommend them is because they’re one of the richest, richest sources of polyphenols. So blueberries are really good.

00:23:30.460 –> 00:23:37.380
Dr. Shawn Talbott: Beans are another source of polyphenols and fiber chocolate, coffee.

00:23:37.380 –> 00:24:07.259
Dr. Shawn Talbott: tea, wine, you know, all the all the good stuff actually is is high in flavinoids. So the benefit here is that these are going to have signaling effects across the entire gut brain axis. So sometimes they’re working in the microbiome. Sometimes they’re working to improve your circulatory system. Sometimes they’re lowering your inflammation. Sometimes they’re improving neuron activation. And we’re going to talk about a bunch of phytonutrients tonight that have this have this phyobiotic effect.

00:24:07.800 –> 00:24:31.279
Dr. Shawn Talbott: Okay, so I’ll come back to this. But just the balance between the bad bacteria and the good bacteria. When we think about these right, you guys hear me all the time. Say, sometimes we’ll recommend nutrients that turn down well, not just nutrients. Sometimes we’ll recommend lifestyle interventions that turn down a negative signal, so they might turn down a signal

00:24:31.280 –> 00:24:51.419
Dr. Shawn Talbott: like cortisol. Right? A stress signal, a lot of times when we’re when we’re talking about negative signals from the microbiome. It’s because we have bad bacteria that are inflammatory in nature. So the cytokines I mentioned just a couple of slides ago. Cytokines are compounds that cells will make to communicate with each other.

00:24:51.610 –> 00:25:10.909
Dr. Shawn Talbott: And so if you’ve got the, if you’ve got these bad bacteria, one of the reasons that they’re bad is because they make too many of inflammatory cytokines that can inflame the gut that can inflame the brain. We know that neuro inflammation is a red flag for developing depression and anxiety and

00:25:10.980 –> 00:25:28.390
Dr. Shawn Talbott: a range of mental wellness problems. So if we can get less of these kinds of bacteria, we automatically get less inflammation because we get less of the things that are producing these inflammatory cytokines. So this is this is one reason that we wanna we wanna shift our

00:25:28.390 –> 00:25:45.909
Dr. Shawn Talbott: microbiome diversity towards the so-called good bacteria. And then the good bacteria are good because they’re producing compounds that make us feel more good. So they’re turning up a good signal right? So by changing our overall microbiome diversity, less bad guys. We feel good

00:25:45.910 –> 00:25:59.980
Dr. Shawn Talbott: by changing our microbiome diversity, more good guys, we feel good. And if we can do both of those simultaneously which I’ve shown you studies where we do, that people feel really good because they feel less bad and more good. And that’s that’s really what what

00:26:00.220 –> 00:26:03.089
Dr. Shawn Talbott: you know what people experience? Okay.

00:26:03.150 –> 00:26:25.200
Dr. Shawn Talbott: so these are the strains that we we talk about these all the time. Right? This is the anti-stress strain, lactopasilis, ramnosis 11. This is the sort of anti-anxiety calm strain before bacterium longum 1, 75. This is the anti depression strain. Lactobacillus, Helveticus, 52. Just in the last year there have been

00:26:25.950 –> 00:26:29.440
Dr. Shawn Talbott: 4, 5, 6,

00:26:30.310 –> 00:26:41.420
Dr. Shawn Talbott: probably 6 to 8 new psychobiotic strains hit the market. And that is that is awesome for us to be able to have more.

00:26:42.180 –> 00:26:55.020
Dr. Shawn Talbott: more strains to work with right that are that are specifically validated to help with different kinds of stress or anxiety or sleep quality, or you know something like that. So

00:26:55.050 –> 00:27:15.989
Dr. Shawn Talbott: You’ll see some of them, you know, coming coming to market here in the in the in the next little bit. It’s it’s it’s a really exciting time, because this whole idea of of psychobiotics has really taken off. Okay, but let’s let’s shift gears a little bit and start talking about some of the some of the phytonutrients. So this is one of my absolute favorites I’ve been studying and formulating with

00:27:15.990 –> 00:27:30.130
Dr. Shawn Talbott: Theanin for more than 20 years now, at this point, and one of the things that I love about it is that it works so quickly. So you can see on this slide. It says, Sun Theionine, this is my, this sort of my go to

00:27:30.260 –> 00:27:48.359
Dr. Shawn Talbott: version that I use. So Somethingine is a brand of Lthianine Lthianine amino acids come in 2 forms. One is an L form, and one is a D form. The body uses the L form right, so you can think of the L form as the natural form.

00:27:48.360 –> 00:28:07.549
Dr. Shawn Talbott: D form isn’t really a synthetic form, but but but what but what your body wants to use is L when you have d, sometimes that d depending on the amino acid we’re talking about can block the activity of L, so people will very often hear about Lthianine as something that can increase alpha waves.

00:28:07.550 –> 00:28:25.779
Dr. Shawn Talbott: so it can shift you from beta waves which are sort of characterized irritability, anxiousness. Just like like agitation. Right? When you’re in that state, you have a lot of beta waves, and and we can measure that with brain scans. Within

00:28:25.840 –> 00:28:51.960
Dr. Shawn Talbott: 45 min, 60 min, 75 min. You can see that the brain is starting to have predomination of Alpha waves. So you’re shifting somebody from irritation and anxiety and tenseness to a state of alpha waves, which is what we call relaxed alertness, Aka being in the zone, and this can happen very, very quickly. And so just by taking Athenine. And here, you see, the dose is 50 milligrams.

00:28:51.960 –> 00:28:56.340
Dr. Shawn Talbott: I like a dose anywhere from 25 to 50 milligrams.

00:28:56.340 –> 00:29:10.560
Dr. Shawn Talbott: sometimes a hundred milligrams can get you into this relaxed alert in a state. Once you go much above that, the theanine starts to really drive the production of Gaba, and that can make you sleepy. And so

00:29:10.560 –> 00:29:35.079
Dr. Shawn Talbott: sometimes that can be a good thing. If you took 200 milligrams of theanine, for example, that would really increase your production of Gaba, and that would be something that would be good to make you like help. You go to sleep. But you wouldn’t want to take that during the day. That’s too much. That’s going to take you out of relaxed alertness. And it’s going to like it’s a sort of a seesaw right. Do you want more alertness? Or do you want more relaxation? You can titrate that based on how much you’re taking

00:29:35.220 –> 00:30:04.349
Dr. Shawn Talbott: one of the really common ways of taking theanine is to combine it with caffeine. So you get the activation of caffeine and you get the relaxation of theanine. They don’t cancel each other out. They happen in different parts of the brain, so you can get a really nice, energetic, but relaxed non jittery, energetic, with a combination of caffeine and and theanine. So you see that coming in some of the some of the sports products like pre-workout sorts of products. But this happens very quickly. So

00:30:04.810 –> 00:30:14.810
Dr. Shawn Talbott: I use this in the antibiotics product. So I just cleaned up my desk, and I had a antibiotic sitting here. So in antibiotics

00:30:14.870 –> 00:30:21.560
Dr. Shawn Talbott: that is primarily like, like the real benefit of antibiotics, is one of the real benefits.

00:30:21.830 –> 00:30:35.790
Dr. Shawn Talbott: This right? All 3 of these are in the antibiotics product, but these aren’t going to kick in. probably for most people until week. 4. Right? Let’s just let’s just say they’re going to kick in at a month just to have something to to discuss.

00:30:35.940 –> 00:30:38.499
Dr. Shawn Talbott: So why would I give this to somebody

00:30:38.550 –> 00:30:51.719
Dr. Shawn Talbott: and say to them, All right, I promise this is going to help you feel better. Come back and see me in January. They don’t want that right. None of the people that we work with want to feel better in January. They want to feel better when

00:30:52.080 –> 00:31:08.759
Dr. Shawn Talbott: now right? And so in antibiotics, which is, you know, this is one of the sort of secret sauces in that product. I also put this because this is going to help them feel better right now, while the probiotics are working in the background. Does that make sense to everybody?

00:31:08.780 –> 00:31:23.770
Dr. Shawn Talbott: So that’s that’s the advantage of knowing like, okay, this is how it works quickly. And this is how it works long term. We’re going to talk about the medium term in just a second but like funny story. When when I first formulated that product, we gave it to somebody.

00:31:23.870 –> 00:31:38.820
Dr. Shawn Talbott: it didn’t even have a label on it yet. Right? It was just a bench top version of it, and we let somebody taste it. And I was doing my science presentation. So we mixed it up, you know, mixed it up in a just a regular glass of water, and it’s for people who have tried it before. It’s unflavored powder so it tastes

00:31:38.850 –> 00:31:47.590
Dr. Shawn Talbott: fine. It doesn’t taste great, but you can get it down. He mixed it up, drank it, and he was like, Yeah, I could. I could probably do that every day, and I went out with my presentation

00:31:47.680 –> 00:31:51.409
Dr. Shawn Talbott: literally an hour. Into my presentation he goes.

00:31:52.130 –> 00:31:58.549
Dr. Shawn Talbott: I think it’s working. Oh, my gosh! I think it’s working. I can feel it working. My microbiome is popping.

00:31:58.650 –> 00:32:22.320
Dr. Shawn Talbott: and I was just like, no, your microbiome is not popping at all. Your microbiome is not doing anything right now. Come back and talk to me in January right. Come back and talk to me. In a month your microbiome will be will be substantially different at that point. Right? It’ll be producing more serotonin and producing more dopamine, etc., and you’ll be feeling good because of that. But right now, in an hour you’re feeling better because of this.

00:32:22.320 –> 00:32:29.639
Dr. Shawn Talbott: And so like, this is something like people like this. I like this. I like to feel like this. I like to be in a relaxed, alert state.

00:32:29.640 –> 00:32:49.030
Dr. Shawn Talbott: And so, you know, if somebody does this or experiences this, they’re going to take it the next day and the next day and the next day, and they’re going to continue getting this relaxed alertness. Feeling until one of the later mood states, kicks in. Does that make sense to everybody? Hopefully, that’s one example of phase benefits

00:32:49.470 –> 00:32:51.140
Dr. Shawn Talbott: these guys?

00:32:51.420 –> 00:32:55.529
Dr. Shawn Talbott: Oh, oh! And and and and and so what I’ve done before. I forget

00:32:55.530 –> 00:33:24.959
Dr. Shawn Talbott: when you download the slides. It’s not showing now, because you’re just seeing the slide when you download them. When you go into the into the notes view. You’ll see in the Notes section. I’ve given you like, you know, just one or 2 references, scientific references that basically back up what I’m saying, you know. So like on theanine one. There’s a theanine study on the next study, the pomegranate one. There’s a pomegranate study right to, you know. Show you that like, if you wanna go get that paper

00:33:24.960 –> 00:33:50.910
Dr. Shawn Talbott: and have that paper in your in your resource library. You can. You can do that as well. Okay. Here are some of the phyobiotics that I like. My favorite one on this list is is this last one, this pine bark extract, because it works both quickly, and I won’t say I was just gonna say long term. It works both quickly and medium term, and I’ll show you some data for that. But each of these works in sort of a different way. They’re all polyphenols.

00:33:51.150 –> 00:33:58.609
Dr. Shawn Talbott: But there’s slightly different structures. And because of that, just like the different structures of prebiotics feeding different

00:33:58.630 –> 00:34:22.180
Dr. Shawn Talbott: probiotics. The different phytobiotic structures will have different signaling qualities, some work primarily in the brain, some primarily in the gut, some primarily in the circulatory system, some, you know, etc. But the one that I like the best is this is this is this New Zealand pine bark, and I’ll get to that in just a second. I have. I have this pomegranate in between.

00:34:22.532 –> 00:34:35.579
Dr. Shawn Talbott: So this pomegranate extract, the brand that I like is called Poma. If you guys know the whenever you’re in the grocery store and you see those pomegranate bottles right? They’re the they’re the funny like.

00:34:35.710 –> 00:34:59.949
Dr. Shawn Talbott: like figure 8 shaped bottles. This is extracted from those same pomegranates, so it used to be called Palm X. It’s from. It’s from the company called called wonderful right palm palm. Wonderful grows most of the pomegranates that you’re gonna see this time of year in the in the grocery store. And so this is extracted in a particular way.

00:34:59.950 –> 00:35:06.490
Dr. Shawn Talbott: To get to get, not a not a typical, not a typical pomegranate.

00:35:06.940 –> 00:35:13.400
Dr. Shawn Talbott: phytoactive ratio. This is really high in compounds called Elagitan.

00:35:13.410 –> 00:35:35.769
Dr. Shawn Talbott: that can do this to the brain. What you’re looking at here are 2 different brain scans. The one on the bottom is a placebo group, the one on the top, is it? Says PJ. Pomegranate juice. So it’s an extract of pomegranate juice that’s really high in these bioactives. And what you see here is that in this brain scan, the areas of the brain involved in memory

00:35:35.830 –> 00:35:45.580
Dr. Shawn Talbott: are are are more lit up right? They’re more active. So this is really really good. It says, enhances brain activation. This is

00:35:46.010 –> 00:35:58.729
Dr. Shawn Talbott: this is sort of FDA. Speak for improving memory. You can’t really say, well, you can say improving memory. But when people say improving memory, they’re usually trying to

00:35:59.260 –> 00:36:24.799
Dr. Shawn Talbott: make a claim about Alzheimer’s disease or senile dementia or age related memory loss which are all sort of our diseases, sort of quote unquote diseases that we can’t talk about, even though this same exact extract has been used in studies of dementia in studies of age, related memory loss in studies of Alzheimer’s showing that memory improves and activities of daily living improve.

00:36:24.800 –> 00:36:36.350
Dr. Shawn Talbott: We can’t talk about that right. We had a whole seminar a couple of weeks ago about that. The difference between what the science says sometimes is looking at disease states, and then what we can talk about when we talk about

00:36:36.350 –> 00:36:59.580
Dr. Shawn Talbott: Mit, Ctl and supplements and food recommendations for our clients. Okay, so this is really, really good for improving memory, especially if people are having memory problems. Okay? And part of. And part of it is this brain activation. The other part of it is that pomegranate is really really good at opening up blood vessels, and especially in small vessels like like capillaries

00:36:59.580 –> 00:37:18.630
Dr. Shawn Talbott: and enhancing blood flow, and if you can enhance blood flow to the brain. You enhance oxygen delivery, you enhance nutrient delivery. You help with tissue repair you? Do you do all kinds of wonderful things? Okay, so this is a this is an example of something that this effect, which the experience that somebody would have

00:37:18.630 –> 00:37:28.949
Dr. Shawn Talbott: is that their brain fog lifts right, that they were confused before, and now they’re more mentally clear, right? They can. They can remember things better. That effect is going to take about a week.

00:37:28.960 –> 00:37:37.560
Dr. Shawn Talbott: It gets better over time, but the brain fog starts to lift at at at at about a week, so Theonene just worked in an hour.

00:37:37.780 –> 00:37:39.919
Dr. Shawn Talbott: and they kept taking it every day.

00:37:40.170 –> 00:37:52.349
Dr. Shawn Talbott: Pomegranate is going to work in a week. But again, you don’t want to put this in a product and say you’re going to feel better and have them go. Well, it’s Monday. It’s Tuesday. It’s Wednesday.

00:37:52.380 –> 00:38:11.329
Dr. Shawn Talbott: I’m out right. So you have something that works super quick, and then you have something that works medium quick, you know, and this might be, you know, something that you have in in in in a cocktail of things that you’re recommending where the long-term effect of a probiotic or a prebiotic 4 weeks, 6 weeks, 8 weeks is working in the background.

00:38:11.700 –> 00:38:30.440
Dr. Shawn Talbott: Okay, here’s here’s pine bark. So the reason I like. There’s all kinds of pine bark you can get. You can get pine bark from from France. Good extracts. You can get pine bark from Finland really good extracts. You can get pine bark from China generally not good extracts, because it’s

00:38:30.490 –> 00:38:46.440
Dr. Shawn Talbott: it’s it’s very often contaminated in a variety in in a variety of ways. So you have to clean it up. This one enzyme is a New Zealand pine bark extract. What I like about it is that the way the way they extract it is just with hot water. They basically

00:38:46.470 –> 00:39:04.089
Dr. Shawn Talbott: take the take the the bark so it shows it shows a pine cone here. They’re not using the pine cone. They’re using the bark part down here. This is really really high in a particular class of of polyphenols called Opcs, oligomeric pro anthocyanidins that

00:39:04.090 –> 00:39:19.909
Dr. Shawn Talbott: do wonders for memory, for focus, for brain blood flow for muscle, blood flow, for that matter. And so it it’s it’s it’s a really pure extract. It comes from a part of the world, new Zealand, that is like low in

00:39:19.910 –> 00:39:30.949
Dr. Shawn Talbott: pollutants and things like that. So you get you get good, clean material that you don’t have to clean out before you use it. And it’s got really good data. So this data is showing that this, I think

00:39:32.250 –> 00:39:49.399
Dr. Shawn Talbott: this is either 2 week or 4 week of supplementation. Where what you’re seeing is the the measurement that they’re doing is memory and speed of memory. So 2 different ways of measuring memory, working memory and recognition, memory, and in both endogenal

00:39:49.450 –> 00:39:53.710
Dr. Shawn Talbott: groups the darker blue

00:39:53.770 –> 00:40:10.910
Dr. Shawn Talbott: their their response. Time is much faster. So you can see reduction in response time. They are 65 ms faster, 60 ms faster on the on the test that they do we just did. We just used this test.

00:40:11.070 –> 00:40:14.930
Dr. Shawn Talbott: in in a trial. For a product that we’re going to launch in

00:40:15.530 –> 00:40:31.519
Dr. Shawn Talbott: sometime like middle of next year, where we’re able to show that memory is faster. The people who were in the supplement group versus a placebo group were able to make the correct answer more often, and they were able to make the correct answer faster.

00:40:31.520 –> 00:40:52.819
Dr. Shawn Talbott: So there’s like a speed of there, there’s a there’s a speed part of it, and there’s also an accurate accuracy part of it. It doesn’t have pine mark in. It has other other nutrients in it, but we use the same, we use the same metric to to be able to show that. So when’soginal does this, it does a, it does a focus thing 2 weeks, 4 weeks. It also does this. And this is, this is kind of a.

00:40:52.970 –> 00:41:01.639
Dr. Shawn Talbott: This is kind of an interesting way of measuring brain function. So what they’re what they’re looking at here is the fact that our brain

00:41:01.680 –> 00:41:23.820
Dr. Shawn Talbott: slows down as we age. So what you’re looking at here is cognitive decline with age. So the brain gets slower and slower and slower, decade by decade, by decade, and so based on the cognitive performance. How fast the brain can work! What you saw on the last slide, you can do some calculations to say alright, if you were 60 years old.

00:41:23.910 –> 00:41:29.039
Dr. Shawn Talbott: this is how fast we think your brain should be on average.

00:41:29.050 –> 00:41:39.469
Dr. Shawn Talbott: Now we take those 60 year olds, and we supplement them, and we show how fast their brain is. So when their brain speeds up, it’s almost like their brains are 12 years older.

00:41:39.480 –> 00:41:55.820
Dr. Shawn Talbott: So that’s true. For a 60 year old. So a 60 year old brain, if you supplement that 60 year old brain with endzogenol, their brain will speed up to the point where it’s the equivalent of a 48 year old. Does that make sense to everybody

00:41:56.210 –> 00:42:00.319
Dr. Shawn Talbott: that’s not the same as saying taking a 40 year old.

00:42:00.370 –> 00:42:08.040
Dr. Shawn Talbott: and they supplemented with endzogenol, it probably wouldn’t be a functional improvement by 12 years it might be

00:42:08.140 –> 00:42:29.000
Dr. Shawn Talbott: 8 years or 6 years right? Somebody asked me one time they go. Well, if I gave this to a 12 year old, would their brain function be that of a 0 year old? Right? And I’m like, Yeah, that’s a really good question, actually. But it’s sort of a graded response. If you gave it to a 70 year old, it might be it might be a 20 year advantage, right? So it it sort of it takes into account

00:42:29.000 –> 00:42:40.000
Dr. Shawn Talbott: how how slowed down you are, and the more slowed you are, the more benefit you’re gonna get. So the older you get, the you know, the more the more

00:42:40.140 –> 00:42:43.509
Dr. Shawn Talbott: the more likely it is that something like enzyme is going to help you.

00:42:43.520 –> 00:43:00.569
Dr. Shawn Talbott: Okay, so this is one of my. This is one of my favorite ingredients. I like to take it every day for this effect, because in in a different way than what Theanine can do in terms of getting you out of that Beta wave, agitated sort of anxious mind.

00:43:00.720 –> 00:43:12.600
Dr. Shawn Talbott: Theanine can do that, but enzygonal can do that also, and so very often we’ll put them together in the same cocktail of things, because Enzogenol might help one person more or less.

00:43:12.600 –> 00:43:30.790
Dr. Shawn Talbott: Themine might help one person more or less, because they’re working on different different pathways. But the experience for the person is going to be kind of similar that they’re calmer, they’re more relaxed. They’re more focused. They’re more engaged. And so what you end up seeing in different parts of the world is that

00:43:30.870 –> 00:43:57.100
Dr. Shawn Talbott: different nutrients will predominate. So in Southeast Asia and Australia, New Zealand, you see people using a lot of pine bark, for, you know, helping with memory, helping with Adhd, helping with that kind of stuff in Europe. You see a lot of people using maritime pine bark or saffron in Northern Asia, China, Japan, you know, sort of that part of the world, Taiwan. You’ll see a lot of people using theanine

00:43:57.100 –> 00:44:24.740
Dr. Shawn Talbott: because it’s you know, it’s naturally occurs in in green tea, which lots of people are using in, you know, in in that part part of the world as as a beverage. So you know, that’s and like, and none of those are are very big in the United States. Unfortunately, right, you know. So this is one of the reasons that I talk about this a lot, because I know there’s a lot of parents out there who have kids who have monkey mind, and the only thing they’ve ever heard about to solve that is Ritalin.

00:44:24.740 –> 00:44:50.149
Dr. Shawn Talbott: right? Or aterol. And I want them to be aware that there are other things that they might want to try first to see if that helps, you know, calm and focus and engage, and all that kind of stuff, right? So any and you know any of those would be good. I couldn’t say necessarily is saffron better? Is pine bark better? Is thianine better. They’re all good, and they’re all different in their in their sort of respective ways. Okay.

00:44:50.380 –> 00:45:03.740
Dr. Shawn Talbott: so let me let me let me take a pause right here because I’m gonna shift into like some some more like depression, anxiety talk with the next round of of phytonutrients. I’m gonna look up here and see if there’s anything in the in the chat?

00:45:03.890 –> 00:45:16.889
Dr. Shawn Talbott: So someone saying, Does the system work the same way when it comes to weight loss, Jazzy, are you wondering about oh, you went away. I don’t know if you just turned off your camera, or if you’re gone, Jazzy, if you’re still around.

00:45:16.890 –> 00:45:39.509
Jazzie Will: Yeah. Well, I don’t think it’s. It’s it’s it’s, it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s, it’s, it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s it’s like

00:45:39.730 –> 00:46:07.860
Dr. Shawn Talbott: like that. It just doesn’t happen so like the fat that’s stored on your body is sort of like like the depression that we’re talking about here. It’s gonna take a while to get rid of. But what can we help you with right now? We can help you with your appetite. We can help you with your cravings. We can help you with your you know your like, your your appetitive drive. We can help you with your blood sugar modulation, like all that stuff. We can help you right now, literally, the day you take a particular nutrient.

00:46:07.890 –> 00:46:18.929
Dr. Shawn Talbott: But that’s going to take a while for it to manifest as pounds on the scale. The the what would be a good example? The GLP. One.

00:46:19.130 –> 00:46:47.959
Dr. Shawn Talbott: Probiotic strain that we use in in Gbx. Fit is a good example of that that will lower appetite because it helps produce more of the of the glip. One protein right, the same protein that your body naturally produces to control your appetite. That Ozmik works on. Ozmik is basically a synthetic version of glip one. So instead of your body making it naturally, you’re taking a synthetic version of it. So your appetite goes away.

00:46:47.960 –> 00:46:51.660
Dr. Shawn Talbott: So what we’re doing there is, we’re having a similar

00:46:51.660 –> 00:47:07.239
Dr. Shawn Talbott: like immediate effect by increasing clip one say your appetite goes down, but that’s not going to show itself as fat loss until you have a 500 calorie deficit and a 500 calorie deficit, a 500 calorie deficit, and then that’s going to take a week

00:47:07.250 –> 00:47:11.400
Dr. Shawn Talbott: before you lose one pound of pure fat. So does that make sense?

00:47:12.080 –> 00:47:19.959
Dr. Shawn Talbott: Yeah. So there’s certain things we can help happen quickly. But then they just have to like they almost have to percolate through the system in a sense.

00:47:20.270 –> 00:47:21.230
Dr. Shawn Talbott: Okay.

00:47:21.980 –> 00:47:25.160
Dr. Shawn Talbott: all right, let me go up here and see if there’s anything else.

00:47:25.820 –> 00:47:40.119
Dr. Shawn Talbott: Yogurt has become a huge sugar trap because of marketing. I think people think that it’s healthy. We need to teach and read the label for the good stuff on the back. That is, Stephanie. Put that in there. That is 100%. Right? Do this sometime, you guys. If you’re not a yogurt eater.

00:47:40.120 –> 00:48:04.160
Dr. Shawn Talbott: II encourage that you are. I eat yogurt for almost every breakfast, and I put berries in it, and I put a little bit of homemade granola in it, and don’t tell anyone, but sometimes I put a splash of maple syrup in there, not always, but sometimes, but at least then I can regulate the amount of sugar that I’m putting in. Look, go pick up some of the some of the prepackaged yogurt cups out there, and you’ll see

00:48:04.310 –> 00:48:24.790
Dr. Shawn Talbott: some of them have 35 grams of sugar that’s like drinking a soda like that’s literally like drinking a coca cola in the morning. No one would do that, but they don’t realize like they don’t. They don’t. They look at the front. And it says probiotic cultures. And it says, You know, fruit on the bottom, or like has all this nonsense on the front.

00:48:24.790 –> 00:48:46.019
Dr. Shawn Talbott: Soon as you turn it around and look at the nutrition facts, panel, holy mackerel, even the unflavored, unflavored, unsweetened. You’re gonna see sugar on that, and you’re gonna go where the heck is the sugar coming from? If it’s just milk, where’s the sugar coming from? Milk has lactose. So lactose is a sugar. So there’s always going to be a little bit of residual sugar.

00:48:46.230 –> 00:48:57.040
Dr. Shawn Talbott: That’s okay. What you want to look at is the added sugar line. And that added sugar line, like, you know, like I said, is sometimes 2530, 35 grams, which is absolutely not what you want

00:48:57.730 –> 00:49:02.729
Dr. Shawn Talbott: there’s gonna be a Q&A at the end. So so we can talk about that.

00:49:02.840 –> 00:49:14.969
Dr. Shawn Talbott: Is, if someone has short, has poor short-term memory from dementia. Are we too late to use focus? Yeah, so this is a good question, Abby. So what I just talked about that Palma

00:49:15.080 –> 00:49:17.580
Dr. Shawn Talbott: pomegranate extract is in

00:49:17.730 –> 00:49:22.909
Dr. Shawn Talbott: the mental focus product from Amari and Zoganol is also in there.

00:49:22.930 –> 00:49:24.400
Dr. Shawn Talbott: And

00:49:25.190 –> 00:49:49.079
Dr. Shawn Talbott: let me go here real quick. I wonder if I can do this on my slides. Yes, I can. All of these are in there, too, you know. So what that product is doing is taking a phased benefit approach to somebody with Alzheimer’s or dementia and saying, there’s certain nutrients in here. They’re gonna work very quickly. There’s others that are gonna work medium term. There’s others that gonna work long term. So they’ll see benefits and somebody who has

00:49:49.550 –> 00:49:59.929
Dr. Shawn Talbott: we always have to be careful when we talk about this right? So for somebody who has age-related memory loss, and they get confused at night. And you know that sort of stuff.

00:49:59.980 –> 00:50:14.549
Dr. Shawn Talbott: I recommend that they double up on on mental focus. Take it in the morning, 2 capsules in the morning, and 2 capsules in the evening. That will give you the dosages that are used in some of those sort of Alzheimer’s studies.

00:50:14.550 –> 00:50:32.369
Dr. Shawn Talbott: and what you’ll see is they’re less confused. They’re able to remember better. They’re able to do better activities of daily living. But we have to be careful about how we talk about that. Right? It II talk a little more freely here when it’s just us as coaches. But when we’re talking to a client that might actually buy a product from us.

00:50:32.370 –> 00:51:00.050
Dr. Shawn Talbott: we have to be careful that we’re not talking about dementia and not talking about. You know Alzheimer’s and things like that, that we’re only talking about better focus, better memory, like improvements of of of of the baseline state, not curing diseases or preventing diseases and stuff like that. Okay? But I think you, I think you understand, but based on based on how you asked the question, yeah, yeah, no, that’s super helpful. I think. This person’s actually a very close family member. Okay, so

00:51:00.200 –> 00:51:07.459
Abby Lunn: but they tend to, just. They’ll ask a question and then forget, or you know, forget, that there was like a huge event.

00:51:07.620 –> 00:51:13.750
Abby Lunn: and so trying to figure out how to kind of slow or like improve their

00:51:14.340 –> 00:51:28.980
Abby Lunn: like memory and slow that loss. And a lot of times it seems like their mind is a monkey, mind, you know, and actually, when they were diagnosed initially, it was, they said it was due to anxiety and depression.

00:51:29.330 –> 00:51:54.219
Abby Lunn: you know, was the cause. So just trying to think of how I can best support that. Yeah. Dementia and mental wellness problems are a huge, like almost chicken and egg scenario, because you can have the dementia which leads to anxiety and depression, because, like, think about it right? If you’re confused, you’re gonna be anxious. If you’re confused, you’re gonna be bummed out all the time. Right? But then there’s the also the side of it, where anxiety and depression are sometimes characterized by

00:51:54.330 –> 00:52:11.290
Dr. Shawn Talbott: neuro inflammation, and that can lead to damage in the brain that leads to these, to these cognitive problems, so like the cognitive side thinking, remembering, and the emotional side, how you feel, those are they interplay on each other hugely?

00:52:11.480 –> 00:52:37.540
Dr. Shawn Talbott: Yeah. And then, like cortisol, this regulation would really help kind of drive that as well. Right? Yeah, it can, because cortisol can interfere with all those neurotransmitters. Right? So you know all the things that we’re talking about to get those neurotransmitters back up to the, to their to their optimal level. If you’re still stressed out and you have that cortisol level there, no matter what we’re doing with the neurotransmitter modulation, it’s not gonna be able to get to the right receptors. Cause cortisol is gonna be blocking it.

00:52:37.540 –> 00:52:51.220
Dr. Shawn Talbott: So once you get that out of the way, then these can have their effect, and then I’ll add one more wrinkle to it. Like, I’ve always sort of like talked about the gut being responsible for some of these cognitive problems like

00:52:51.220 –> 00:53:16.129
Dr. Shawn Talbott: like Parkinson’s. And and you know, things like that schizophrenia, etc., and kind of putting Alzheimer’s to the side because there wasn’t really good data to show that the microbiome was involved with Alzheimer’s. And now there is. And th. These data have just come out in the last few months. So it’s like, people are starting to say, like, Hey, Alzheimer’s, maybe it maybe it is starting in the gut like so many of these other conditions.

00:53:16.400 –> 00:53:19.530
Abby Lunn: Yeah. Okay, awesome. Thank you. Yeah. Of course.

00:53:20.110 –> 00:53:43.400
Dr. Shawn Talbott: Is insuginal, slow medium or fast. It’s kind of fast and medium. It’s definitely not slow. You can sometimes feel endogenal depending on the dose that you take the day that you take it. So it really can be something that you use almost like I just saw Jazzy. Was that you who just dumped a a mood plus into your mouth? Did you just do that?

00:53:43.400 –> 00:53:58.369
Dr. Shawn Talbott: So this saffron has an acute effect where you can rip it open, pour it in your mouth, and within 30 min or so you’re more focused, but it can also help with depression over time, as you take it every day, every day, every day, every day.

00:53:58.370 –> 00:54:17.910
Dr. Shawn Talbott: Endogenal is the same way. It will work when you take it so you can take it and then go do your work within that next hour. It has its onset within an hour, but it works for probably for for a few hours, maybe 4 h, before you have to dose it again. But as you take it over time, it’s gonna help with some of these more

00:54:17.980 –> 00:54:32.480
Dr. Shawn Talbott: like, you know what I what what I call robust mood states. Okay, so that’s the advantage of having something that works quickly and long term you can use it as needed, but you can also use it as sort of sort of as a chronic dose on on a daily basis.

00:54:32.750 –> 00:54:33.630
Dr. Shawn Talbott: Okay.

00:54:33.980 –> 00:54:36.350
Dr. Shawn Talbott: let me see, what else is up here?

00:54:36.460 –> 00:54:55.099
Dr. Shawn Talbott: Will the products? Oh, will the products work if they’ve had dementia? Yeah, yeah, so this is this is the part of of the first question Abby’s question that I didn’t, that I didn’t answer, and somebody else is asking it, Lauren. So once the damage is there once somebody has Alzheimer’s. Once somebody has a neurological like a physical deficit there.

00:54:55.680 –> 00:55:04.760
Dr. Shawn Talbott: Yeah, it’s not too late to get some functionality back, but you might be too late to fix the underlying problem

00:55:04.990 –> 00:55:10.039
Dr. Shawn Talbott: so what’s what’s another way that I can explain this?

00:55:10.260 –> 00:55:23.800
Dr. Shawn Talbott: Some some tissues in the body are are fast growing, and some are really slow growing and neurons are really slow growing. So once a nerve is damaged, it takes a long time to repair it.

00:55:23.800 –> 00:55:48.550
Dr. Shawn Talbott: We can make that tissue work better. We can make the overall brain work better, not because we’re repairing the damage that’s there, but because we’re helping the brain with something called plasticity neuroplasticity, we’re either helping the brain grow neurons around it. We’re helping blood flow around it. We’re helping activate other nerves that are already there. So we’re doing a detour basically around that damaged area. So we’re improving function.

00:55:48.790 –> 00:55:51.139
Dr. Shawn Talbott: But we’re not doing anything to the structure

00:55:51.190 –> 00:56:07.809
Dr. Shawn Talbott: when you have a fast growing tissue, like like a muscle cell, for example, or a skin cell or a gut lining cell, those are tissues that you actually can change the structure of the tissue really, really, quickly, you know. So a lot of the gut health regimens that we do.

00:56:07.810 –> 00:56:30.329
Dr. Shawn Talbott: You know, fixing leaky gut. We can fix leaky gut really quickly, because the gut lining tissue is a fast growing tissue. It can get damaged quickly. It can repair quickly other ones like the like. The you know, bones are another slow growing tissue. Once they’re damaged, it takes a long time for them to build back. Okay? So another, another wrinkle in the whole. And the whole phase benefits. Kind of thing.

00:56:30.340 –> 00:56:31.250
Dr. Shawn Talbott: Okay?

00:56:31.290 –> 00:56:54.910
Dr. Shawn Talbott: And keep them from losing more. Yeah, I didn’t put it into my slide tonight. But one of my favorite ingredients is something called palm fruit bioactives that can increase the production of something called Bdnf brain-derived neurotrophic factor. And so Stephanie, who put this last comment in there, keep them from losing more, having more Bdnf can

00:56:54.960 –> 00:57:18.299
Dr. Shawn Talbott: protect the neurons that are there right now, so they don’t get any more damaged. But it can also stimulate the growth of new neurons right again with the with the caveat that you can stimulate that growth, but it’s a little bit of growth, a little bit of growth, a little like it just takes a while for the, for the, for the structure for the plasticity of the brain to change itself. But it’s definitely possible.

00:57:18.460 –> 00:57:23.570
Dr. Shawn Talbott: 30 years ago, when I was in graduate school, we didn’t think that that was possible, like the like. The

00:57:23.680 –> 00:57:31.420
Dr. Shawn Talbott: the mantra back in those days was Nope. Once a nerve is damaged, it’s it’s damaged forever. It never grows back.

00:57:31.590 –> 00:57:47.050
Dr. Shawn Talbott: And it was only that way because we we didn’t have techniques sensitive enough to measure the fact that yes, they were coming back. But they were just coming back so slowly we couldn’t even measure it. And that. And of course, now we can’t. Because we have, we have better techniques. Okay,

00:57:47.100 –> 00:57:52.079
Dr. Shawn Talbott: so yeah, there’s there’s there’s all kinds of cool things. So I wanted. I wanted. I wanted

00:57:52.270 –> 00:58:06.800
Dr. Shawn Talbott: shift gears a little bit, and talk a little bit more about this about this phase benefit. And we’re going to talk about what I refer to as some of the more robust mood states. So depression, anxiety, resilience, typically are things that

00:58:06.900 –> 00:58:26.190
Dr. Shawn Talbott: take a while to for us to to fix for people tension, irrability, focus lovely. We can get those very quickly. But something like depression. This is from an herbal perspective. Rafuma is state of the art. The brand that I like is called Venetron.

00:58:26.190 –> 00:58:55.939
Dr. Shawn Talbott: Mostly I like these brands because they’re the brands that have like, I don’t have any financial relationships with any of these brands. Just so you guys know that I have a scientific relationship with these brands where they’re the. They’re the ones that have done the science. And so I want to promote the one that’s done the science. So instead of talking about Rifuma, or whenever I’m able. When I talk about Rifuma, I want to promote Venetron, because these are the guys that have and gals that have done the work right? These are the ones who have put their extract of refuma. You can see a picture of it here

00:58:56.110 –> 00:59:09.190
Dr. Shawn Talbott: through the studies, using the same techniques that antidepressant drugs are put through. This is something called Hamilton depression index to show that 4 weeks a one month of supplementation with it

00:59:09.260 –> 00:59:22.289
Dr. Shawn Talbott: cuts depression indexes by about 30%, and after 8 weeks cuts it by about 50%. So that’s like that is a hugely beneficial effect. If you have someone who’s depressed.

00:59:22.290 –> 00:59:43.389
Dr. Shawn Talbott: and they take Rifuma for a month or 2. They’re going to feel better like that is, that’s a life changing amount of improvement in that person. The other thing you see here is this insomnia score. It’s not because Rifum is helping with sleep. It’s that Rifum is helping with depression, and very often people with depression have problems with sleep.

00:59:43.390 –> 01:00:04.409
Dr. Shawn Talbott: So it’s it’s sort of an indirect sleep benefit that. Now these people are less depressed. So they’re more able to get a good night’s sleep. Okay? So this is a really good effect, but it doesn’t. It doesn’t kick in for for a month or 2. Right. So for the same reason that because probiotics don’t kick in for a month or 2, we want to use something else. That’s that’s a little faster acting

01:00:05.360 –> 01:00:25.909
Dr. Shawn Talbott: This one I really love, and II still, I think I think I’ve said this to you before. I’m surprised. This isn’t like the biggest supplements in America right now, because it works quickly and long term. And I just think people don’t know about it right now. So this is a this is a a little plant called Kana.

01:00:25.910 –> 01:00:53.709
Dr. Shawn Talbott: This is what it looks like growing in the wild. It’s a little. It’s it’s kinda like a succulent right? It’s it’s it’s almost like a cactus. It’s like a little thick. If you saw the leaves, they’re like thick, leathery kinds of leaves, it grows wild in the in the desert, in in South Africa. This is a member of the sand tribe. San. These guys use it traditionally as a as a way to improve endurance, to improve resilience, to help people.

01:00:53.760 –> 01:01:19.449
Dr. Shawn Talbott: You know, if this guy had to go from here to the village, that’s a a a days walk across the desert. He would chew on. He would chew on a kind of leaf, you know, along his way to help keep him going and help help with his stress responses and things like that. We get ours when I use it to formulate with we get it from A, from a from A, from a farm, a place that cultivates it in South Africa,

01:01:19.540 –> 01:01:26.459
Dr. Shawn Talbott: And what I like about this is that with one dose you can see a significant improvement in

01:01:26.780 –> 01:01:37.049
Dr. Shawn Talbott: how the brain responds to stress, and so it. What it will do is with one dose within about 30 to 60 min. It will, it will

01:01:37.400 –> 01:01:44.200
Dr. Shawn Talbott: tamp down your stress response. So if your stress response on a scale of one to 10, if you’re having a 10,

01:01:44.240 –> 01:02:09.970
Dr. Shawn Talbott: this isn’t, gonna take it to a one, but it might take it to a 7 or a 6 or a 5. So you’re still having a stress response. But that fight or flight reaction is attenuated. It is just dialed down a little bit. So now it’s manageable. And what I like about that is that this is a different approach than taking a tranquilizer. Right? If you take something that it like, if you go take a shot of whiskey right? Because you’re so stressed out.

01:02:09.970 –> 01:02:23.809
Dr. Shawn Talbott: That’s gonna that’s gonna be a downer effect. And that’s gonna down, down, regulate everything. So now you can’t focus as well. Now, you can’t remember, you can’t put your words together right? It’s like you don’t wanna shut down the whole system.

01:02:23.810 –> 01:02:43.589
Dr. Shawn Talbott: You just wanna you just wanna lower the stress response a little bit. Get yourself out of fight or flight, so that you can still function. And that’s what I think is so cool about it is that it like it allows you to still be at that high level of performance without being like over activated, so to speak. Okay, so that’s something you get

01:02:43.800 –> 01:02:56.349
Dr. Shawn Talbott: when you take it within the first hour similar to a similar to how fast Theanin comes on. But then, as it’s supplemented with daily, and this is 3 week data you can see here.

01:02:56.440 –> 01:03:04.840
Dr. Shawn Talbott: this is improving something called cognitive flexibility. So cognitive flexibility is your ability in a stressful situation

01:03:04.850 –> 01:03:27.809
Dr. Shawn Talbott: to solve a problem, to form a strategy to make decisions. That kind of stuff. So you can see right here decision making impulse control, strategy, formation. When your cognitive flexibility is higher, you are more effective in that stressful situation. Right? So part of it is because of the acute effect of your stress response being dialed down just a little bit.

01:03:27.810 –> 01:03:50.350
Dr. Shawn Talbott: but there’s an accumulation of that effect over time where the whole system works better. Okay, so. And you know, like I said before, I don’t know why this isn’t like the biggest supplement of of of all time, because of how stressed out everybody is these days. So the brand that I like is called Zembrin. Zembran is this field that you see here, this

01:03:50.540 –> 01:04:02.669
Dr. Shawn Talbott: this, this this cultivation greenhouse that is, Zembrans greenhouse, and I’ve been there, and I’ve you know, done done plant clippings to, you know. Do analysis on it, and stuff like that. They do a really really nice job.

01:04:03.280 –> 01:04:27.950
Dr. Shawn Talbott: this is Oshwa Ganda. No. So now Ashwaganda is one of the hottest supplements right now, because people are really stressed out and people are using Oshawa Gandhi as a way to dial down their stress, which I don’t think is always the right way to go. Can be one of those things where let me go in here real quick. II think there’s a little bit of background noise for someone. So I’m just gonna mute everybody right now.

01:04:28.370 –> 01:04:47.199
Dr. Shawn Talbott: There we go. And then when we get to the Q&A portion, and in in just a couple of slides, we’ll you guys can unmute as you as you need to so lots of people are using Ashwaganda right now to control their stress. The problem with that is that in some people Ashwaganda can make you more irritable.

01:04:47.200 –> 01:05:12.660
Dr. Shawn Talbott: And so sometimes people ask me questions. They’ll say, Well, I took an Ashwaganda product, and not only did it not relax me, it made me angry, and I really didn’t like the way I felt. We have a product at Amari called Mood, plus that, for some people can have that effect for most people, it calms them and relaxes them. But for some people who have, like the opposite effect to Ashwaganda.

01:05:12.660 –> 01:05:29.459
Dr. Shawn Talbott: it it makes them feel angry and agitated and irritable. And so that’s probably not the right product for them. Part of the part of the Ashwagand effect is based on what part of the plant you’re you’re getting. So the leaves are more energizing.

01:05:29.500 –> 01:05:38.539
Dr. Shawn Talbott: So that could be the effect that that that somebody is responding to the roots are more relaxing. So let’s say you go out onto the market

01:05:38.750 –> 01:05:53.369
Dr. Shawn Talbott: and you go and you buy an Ashwaganda product. And it doesn’t tell you. Did they use the leaves, the above ground parts, or did they use the roots? The below ground parts? Yen you just got Ashwaganda. So first of all, if it’s a Junkie Ashwaganda.

01:05:53.370 –> 01:06:11.549
Dr. Shawn Talbott: You might as well bought sawdust. It might not do anything. It might not energize you. It might not relax you. It might just do nothing. And then that person who bought the cheapest Oshawa Gandhi they could find are are just gonna go. Well, it didn’t work for me. Well, it doesn’t work for anybody, because it’s the not the right plan. It’s not the right

01:06:11.550 –> 01:06:22.259
Dr. Shawn Talbott: extract. It’s not standardized for the right active compounds, whatever. Right? So that’s one of my pet peeves that there’s so much junkie stuff out there that

01:06:22.290 –> 01:06:36.930
Dr. Shawn Talbott: it sort of gives the whole industry a bad name. But let’s say you buy a good one. Let’s say you buy an Ashwa Ghana, and it’s a good leaf extract, and it energizes you, and you’re happy, and you’re and you’re resilient, and you’re in your and the face of stress, you’re able to go and do your thing.

01:06:36.950 –> 01:06:53.769
Dr. Shawn Talbott: Well, what if that isn’t what you wanted? What if you wanted the one to relax you because you were stressed out all the time. You just got an opposite effect of what you were looking for. I had a woman one time who went through this course the certified mental wellness course in an in-person class.

01:06:53.950 –> 01:07:01.179
Dr. Shawn Talbott: and she said to me she was an er nurse, and she said to me, all the young nurses in her in her er

01:07:01.180 –> 01:07:24.689
Dr. Shawn Talbott: were were impervious to stress. Right stress just came, and it bounced off of them. They were able to just go through the day. They were never tired. They did their thing, and they were taking Ashhua, Ganda, and she tried Ashwaganda, and it wiped her out. It made her tired all the time, and I explained to her those those nurses probably had a leaf extract, and you probably had a root extract. Right? They’re doing completely different things.

01:07:24.740 –> 01:07:48.409
Dr. Shawn Talbott: This one, this brand of Ashwaganda, called censeril, is a whole Ashwa Gandhi extract, because so you know. Sometimes you want the root. Sometimes you want the leaves, sometimes you want the whole plant, because if you get the whole plant, what you’re getting is a little bit of the activation effect and a little bit of the relaxation effect. So that’s akin to the relaxed alertness that you’re getting with.

01:07:48.610 –> 01:08:13.410
Dr. Shawn Talbott: With theanine. It’s akin to the the calming of monkey mind that you’re getting with enzygenol. But it’s working through different mechanisms. So the way that this is working isn’t by changing neurons or changing gaba levels the way this is working to lower your stress by 70% and your ability to sleep by about 65%. The way it’s working biochemically

01:08:13.410 –> 01:08:27.189
Dr. Shawn Talbott: is by lowering cortisol about 25% and raising Dha about 30%. So I’m doing a video tomorrow for a botanical organization.

01:08:27.189 –> 01:08:47.430
Dr. Shawn Talbott: that where I’m going to talk about this concept of being able to say, sometimes you want to lower a bad cortisol. Sometimes you want to raise a good, and here the example would be, would be DHEA, which is the precursor for testosterone. This sensor is able to change that hormone balance. So

01:08:47.430 –> 01:09:10.200
Dr. Shawn Talbott: having lower cortisol is gonna help people feel better because they’re gonna be less stressed and having more dha, and then eventually more testosterone is gonna help them feel better because it’s gonna bring back their energy levels. So downing down, Downing a bad and upping a good like we talk about here all the time. So this is a different way of getting somebody to feel better

01:09:10.390 –> 01:09:14.160
Dr. Shawn Talbott: with. With with a hormone balance effect. Okay.

01:09:14.439 –> 01:09:24.560
Dr. Shawn Talbott: what else have we got here? Oh, so this is the other one. This is magnolia bark, phelodendron. So this is a combination of 2 bark extracts. The brand name of this combination is relora.

01:09:25.020 –> 01:09:49.380
Dr. Shawn Talbott: and this can help with lowering stress. So by lowering stress what you’re seeing here by lowering overall stress and lowering overall cortisol, you’re going to have an effect on all these different mood states. But look at what the look at what the effect is. This is at 4 weeks. So you know each one of these that I’ve shown you. The Rifuma is 4 weeks, 8 weeks. The Ashwa is 4 weeks.

01:09:49.840 –> 01:10:15.199
Dr. Shawn Talbott: 4 weeks, 8 weeks, 30 days, 60 days. The Anna has an acute effect and a 3 week effect. So a 1 h effect and a 3 week effect. This is a 4 week effect. So you can see how you know those are all different phases, different kinds of moods change on on a different time course, based on how it’s working in the body, you know. Is it working here? Is it working there? Is it working there?

01:10:15.280 –> 01:10:39.130
Dr. Shawn Talbott: So I’ll just give you a couple more examples I’ve got. I’ve got 2 more examples here. And they’re less about. They’re less directly about mood, and they’re more about like just overall overall well-being. So the 2 examples they have are turmeric. And Boswell. Yeah, and I think these are both both good examples of something that works very quickly and something that works less quickly but more long term.

01:10:39.130 –> 01:11:01.049
Dr. Shawn Talbott: So turmeric is also a very, very popular supplement out there right now, turmeric can be wonderfully effective to lower inflammation and therefore lower pain. And if you’re lowering inflammation, you’re doing all sorts of wonderful health things. It’s good for the brain, it’s good for the heart. It’s good for the gut, it’s good for the lungs. Lowering inflammation is generally good for for everything.

01:11:01.080 –> 01:11:07.119
Dr. Shawn Talbott: The way that this works is that the the this just, says curcumin, but in a

01:11:07.340 –> 01:11:12.840
Dr. Shawn Talbott: in in in in a turmoic root extract, you’re going to have

01:11:12.900 –> 01:11:18.320
Dr. Shawn Talbott: 100 curcumenoids right? Different variations on the, on the curcumin chemical.

01:11:18.420 –> 01:11:32.520
Dr. Shawn Talbott: Because of that, you’re able to block a wide, wide range of inflammatory enzymes. So if you’re inflamed right now and you have pain, and you have stiffness, and you have problems with flexibility and range of motion.

01:11:32.650 –> 01:11:39.350
Dr. Shawn Talbott: You can take turmeric, and your pain will go away very quickly, not immediately, but very quickly.

01:11:39.690 –> 01:11:55.229
Dr. Shawn Talbott: the problem with turmeric, and I think I think I talk about this in the module where we talk about inflammation. Is that it? It’s not very well absorbed. So if you were just to take a turmeric root and and shave it off into your T like a lot of people do.

01:11:55.230 –> 01:12:22.239
Dr. Shawn Talbott: That’s a great thing. It’s gonna have wonderful anti-inflammatory effects in the gut. It’s probably not gonna do much for your inflammation systemically. So it’s not gonna help your achy shoulder, or your elbow, or your knee, or your back, or anything like that, unless you take a lot of it. So you take a lot of it. You absorb a little bit of it, and hopefully you took enough to to get that small amount of absorption into your body. And now you have a systemic anti inflammatory effect.

01:12:22.660 –> 01:12:33.840
Dr. Shawn Talbott: We can get this sort of an effect, 70% reduction, 74% reduction in muscular pain, 53% reduction inflammation, 31% decrease in cartilage damage

01:12:34.270 –> 01:12:35.669
Dr. Shawn Talbott: by 2 means.

01:12:35.680 –> 01:12:55.050
Dr. Shawn Talbott: Take a lot of it like multiple grams, 3, 4, 5 grams a day the problem with, because it’s so so poorly absorbed. You have to take a ton to get enough in to deliver these sorts of benefits. The problem with that is that it will give a lot of people heartburn. And so so that’s that’s sort of a no-go for a lot of people.

01:12:55.140 –> 01:13:06.469
Dr. Shawn Talbott: What I like are some of these, these highly bioavailable forms of turmeric that are that are hitting the market. The one that I use the most is called Mariva. This comes from an Italian pharmaceutical company.

01:13:06.690 –> 01:13:20.910
Dr. Shawn Talbott: What they do is they take the poorly absorbed turmeric, and they wrap it in something called a called a phospholipid. That phospholipid is just like a it’s a sugar molecule, the Shu sugar fat molecule that is highly absorbed.

01:13:20.910 –> 01:13:41.580
Dr. Shawn Talbott: So you take a poorly absorbed thing, you wrap it with something called that is highly absorbed. And now you can sort of sneak the turmeric into your body when you do that, it’s about as effective as Tylenol in terms of getting rid of the pain. And th this this, this is a very messy sort of a slide. I don’t know if I have this in the modules or not. But what you’re seeing here is

01:13:41.600 –> 01:13:42.900
Dr. Shawn Talbott: Mariva

01:13:43.070 –> 01:14:04.429
Dr. Shawn Talbott: compared to Acetaminophen, which is Tylenol and Nimesillide, which is kind of like ibuprofen and what you’re looking at is that after you take it once it, it works okay. And what you’re looking at here is is is a graded score of degree of pain. You can see what they are down here, so a 0 there’s no pain.

01:14:04.660 –> 01:14:29.260
Dr. Shawn Talbott: One is slightly perceptible. 2 is mild, 3 is severe, 4 is intoler, it is intolerable. So after the second usage, they’re all pretty much the same that they’re taking intolerable pain down to pretty pretty doable. You know, we’re we’re down here after an hour we’re down here. Here’s the Mariva groups. We’re down here.

01:14:29.620 –> 01:14:37.450
Dr. Shawn Talbott: What is this less than 1.5. So just barely over in like in between, perceptible and mild.

01:14:37.490 –> 01:14:50.629
Dr. Shawn Talbott: So that’s that’s a really really nice effect where your pain isn’t gone, but it’s it’s doable right? And so, and then it goes down to. Then it goes down within 3 h to to almost absent.

01:14:50.630 –> 01:15:16.230
Dr. Shawn Talbott: So that’s a really really nice effect. The problem is what you see here. Pain starts coming back. It comes back for Tylenol. But it comes back, for Mariva comes back for everybody after about 6 h you have to dose it again. And so that’s if there’s a drawback to turmeric, even the highly absorbed forms. That’s what it is is that it gets rid of your pain now, because it’s blocking the ends, the inflammatory enzymes that are there right now.

01:15:16.230 –> 01:15:27.330
Dr. Shawn Talbott: But they come back, and the and the turmeric isn’t there anymore. The turmeric has been metabolized out of your body. So another way to do this is to take Boswellia. So, Boswellia.

01:15:27.850 –> 01:15:39.030
Dr. Shawn Talbott: it works slower but longer, and the reason is because its main effect, even though it can block some of these inflammatory enzymes that you see here.

01:15:39.040 –> 01:15:56.450
Dr. Shawn Talbott: where it really is differentiated, is that it slows the production of the next round of inflammatory enzymes, so you can use them both simultaneously. Turmeric to give you fast acting results. But as that’s sort of wearing off.

01:15:56.450 –> 01:16:19.410
Dr. Shawn Talbott: the Boswellia is kicking in because this doesn’t start working for probably 4 h, and it might work out to 8 h. So it enables you to say, like, Okay, term work going to use early. Boswell, we’re going to take now. But it’s not going to kick in until later, and then it reduces the amount of time somebody needs to dose. Because of these phases, right? One works quicker, one works longer. So that’s just another example of

01:16:19.410 –> 01:16:24.849
Dr. Shawn Talbott: the kinds of things that we have. So I want to say one last thing, and then we’ll and then we’ll open it up.

01:16:25.130 –> 01:16:34.680
Dr. Shawn Talbott: So at this point you might be thinking that happiness is all about biochemistry right? That all we need to do is

01:16:34.730 –> 01:16:58.920
Dr. Shawn Talbott: take Athenine and change our Gaba production, and people will be less stressed. True, or take a rifuma, and our depression is going to be lower. And and we’re going to be less depressed, or an Ashwaganda, or whatever right. That is a very important piece of it. I just got up just before this call. I was on with with 2 other scientists in Australia. It’s it’s very early for them, you know, when we were doing the call.

01:16:58.930 –> 01:17:09.810
Dr. Shawn Talbott: and we were talking about this we’re like, look their their pushback on. What I was talking about was, well, there’s a whole bunch of other things that you know, that that we can do for people we can help them with

01:17:09.980 –> 01:17:29.080
Dr. Shawn Talbott: with their physical activity. We can help them sleep better. We can help them eat better. And you know, one of the guys in particular was saying. You know. Well, what if someone eats more yogurt and me eats more fruits and vegetables and eats more whatever I’m like. Listen, man, you’re preacher of the choir here. That’s what we’re that’s I talk about that all the time. But these kinds of things we can use these supplements to really

01:17:29.180 –> 01:17:41.600
Dr. Shawn Talbott: get in there and change some of this biochemistry to help people do some of those other things right. And we’ve talked about that here in the in in the webinars before I wanna do a whole.

01:17:41.890 –> 01:17:54.750
Dr. Shawn Talbott: a whole webinar sometime on this. On this concept. How many people I can only see some of you right now. How many people have ever heard of this before? You can even put it in the chat, and I can see how many people have heard of this before. Icky Guy.

01:17:55.000 –> 01:18:05.509
Dr. Shawn Talbott: I can. I can see a couple of people raising their hands. That’s good. This is a really really cool concept. And so I’ll do. I’ll do a whole webinar about this. This, I think, is

01:18:05.830 –> 01:18:17.659
Dr. Shawn Talbott: tailor-made for what we’re trying to do here as certified mental wellness coaches. This is the idea, a Japanese concept meaning a reason for being. This is one of the reasons that

01:18:17.730 –> 01:18:33.890
Dr. Shawn Talbott: that Japan, Okinawa in in particular is a blue zone. It’s one of the places where people live a long time, because even after you’ve retired, even after your kids go away you like they find something. It’s part of their culture

01:18:33.890 –> 01:18:53.390
Dr. Shawn Talbott: to find a reason for being. What is the reason that you get up in the morning? It’s usually to help somebody else. Right? So the the idea here is that it’s the icky guy is the intersection of what you love to do, what the world needs what you’re good at and what you can be paid for. If you can find that thing.

01:18:53.390 –> 01:19:18.360
Dr. Shawn Talbott: This is what I talk about all the time when I talk about the Harvard longevity study right? And what they found is the secret to a good life is that you’re earning your own success while helping others right, earn and help, earn and serve, succeed and serve. However, you want to say that that’s what this is in a in a, in a much more nuanced way.

01:19:18.500 –> 01:19:46.160
Dr. Shawn Talbott: So anyway, I want to talk about this, because, like as much as we talk about the microbiome and the gut brain axis and the biochemistry, and all that kind of stuff. That’s a hugely important part that I think lives in the background of how we live our life. And this is. This is this is how we live our life. So maybe maybe not next week, but maybe maybe before the New Year we’ll do it. We’ll do a whole thing around this. Okay? So with that, that’s the end of my slides.

01:19:46.670 –> 01:19:50.129
Dr. Shawn Talbott: I’m gonna stop the share. I’m gonna go to the chat real quick.

01:19:50.190 –> 01:19:55.860
Dr. Shawn Talbott: and see what’s in here. Let me end that so I can see the question that I’m going to ask

01:19:55.980 –> 01:20:16.590
Dr. Shawn Talbott: stephanie Kirkhuman is asking about black pepper. So yes, this is lots of companies will do this. They’ll say, here’s my turmeric. It’s it’s poorly absorbed. I’m gonna give black pepper extract which will increase the absorption 100%. True.

01:20:16.640 –> 01:20:38.569
Dr. Shawn Talbott: I don’t like to do that, because when you introduce black pepper, what it will also do is increase the absorption of everything else in the gut. It’s not gonna be reserved just for that turmeric that you’re taking, or just that, Boswell, you’re taking, or just whatever the other poorly absorbed thing is, you’re gonna your gut is now gonna absorb more of everything.

01:20:38.570 –> 01:20:49.379
Dr. Shawn Talbott: and if you have something in your gut that you shouldn’t be absorbing. You know. You have heavy metals, for example, and you don’t want to absorb those you want. Those to go out. That black pepper is going to

01:20:49.440 –> 01:21:09.039
Dr. Shawn Talbott: is gonna increase your absorption of of whatever’s in there. And so if there’s nothing bad in there, not a problem. But there’s nothing bad in there. It could be a problem. So it’s not. It’s not the way to increase absorption that I generally will choose. But it it it definitely works. If if that’s if that’s the way that they’re going with it.

01:21:09.120 –> 01:21:16.390
Dr. Shawn Talbott: Let me see if there’s something else in here. And Mary says

01:21:16.640 –> 01:21:30.959
Dr. Shawn Talbott: so. Would you say that mood plus may help better for long-term stress headache than relief? Oh, that’s a good question. It depends on what the headaches are caused by so if it’s a tension headache.

01:21:31.660 –> 01:21:49.099
Dr. Shawn Talbott: yeah. Mood plus could be. If it’s lower. If stress is causing the headache and you’re lowering stress, you’re removing, removing the cause of the headache. Relief is more like, all right, let’s just let’s just reduce inflammation everywhere, and if it’s an inflammatory kind of a headache.

01:21:49.240 –> 01:22:18.500
Dr. Shawn Talbott: Sure. If it’s a blood flow. Headache, like a lot of migraines are are because of problems with blood flow things like like Omega, 3 fatty acids or blood flow enhancers like like pomegranate, for example, or or noni extract or beetroot extract, or something like that that can improve what’s called blood vessel compliance sometimes that can work wonders in people who have recurrent migraines because some sometimes in migraines it’s caused because

01:22:18.500 –> 01:22:47.150
Dr. Shawn Talbott: the blood vessels aren’t able to open and close the way they’re supposed to when they’re supposed to. And so because of that, you and end up getting pressure and auras and all that kind of stuff. So if you can improve the compliance of the blood vessels, the the the migraines don’t come as as frequently, and when they do come, they’re less intense. Right? So headaches headaches are are a black box sometimes. Trying to figure out exactly what’s causing the headache. It could be stress could be, inflammation could be blood flow.

01:22:47.180 –> 01:22:48.770
Dr. Shawn Talbott: Okay, does that help, Mary?

01:22:50.090 –> 01:23:11.869
Mary Nelson: Yeah, it helps. And and I, I’m just glad I heard you talking about moon plus in that regard, because I know the guy, and it’s my friend’s husband, and she said he’s had a headache for many, many, many months, and thinking of how I remember him being, I would think it’s probably a mood. Attention. Yeah. You know that. I don’t think it’s it’s like a migraine. But but yeah, II

01:23:12.010 –> 01:23:29.229
Mary Nelson: we’re gonna try that. And then we might also go with some nitro extreme to help with the blood flow to Parramatta.

01:23:29.270 –> 01:23:39.929
Dr. Shawn Talbott: And I had been on anxiety and depression medicine for 30 plus years. That is fantastic. Thanks for sharing that I really appreciate that. let’s see, is

01:23:39.950 –> 01:23:45.830
Dr. Shawn Talbott: is Christine, you’ve got a question. Here is grief different in the way these affect it.

01:23:46.030 –> 01:23:53.300
Dr. Shawn Talbott: I’m not sure what you mean by that. If you’re if you can if you can elaborate on that if you want to.

01:23:53.550 –> 01:23:56.030
Christine Fusee: So

01:23:56.290 –> 01:24:01.850
Christine Fusee: I’m just wondering if the different. like the the way that

01:24:02.100 –> 01:24:09.079
Christine Fusee: the products affect you if they make a difference like when you’re like. For example, my mom passed away this summer.

01:24:09.280 –> 01:24:16.229
Christine Fusee: So and I’ve yes move. I found that like I’m happy. Juice and whatnot has helped a little.

01:24:17.410 –> 01:24:20.139
Dr. Shawn Talbott: but I mean, grief is still grief, right? Right?

01:24:20.280 –> 01:24:27.469
Christine Fusee: So I’m just like, is there something like, is there something I mean grief is a thought process. It’s not a

01:24:28.130 –> 01:24:35.490
Dr. Shawn Talbott: so I don’t know. Yeah, no, no, I know II know exactly what you’re saying. So Fo. First of all. Sorry sorry to hear. Hear about your mom.

01:24:35.730 –> 01:24:38.059
Dr. Shawn Talbott: But with

01:24:38.070 –> 01:24:53.080
Dr. Shawn Talbott: this is this is another place where I think natural products really outshine synthetics. Right? Somebody who’s going through through a grieving process might wanna take a synthetic like a like a an anti anxiety like a Xanax, for example. So they don’t feel anything.

01:24:53.080 –> 01:25:14.809
Dr. Shawn Talbott: and that is very often the wrong way to go, because what we want them to do is feel something right. We want them to go through that grieving process right? And it is a process you’ll have good and bad. You’ll have highs and lows, but we want you to go through that process, and with something like any of the herbs that I talked about tonight. Or the combinations of like like mood, plus.

01:25:14.810 –> 01:25:23.439
Dr. Shawn Talbott: they’ll help like they’ll they’ll lower your feeling of sadness, or your feeling of anxiety or feeling of tension, but it won’t remove it.

01:25:23.440 –> 01:25:48.040
Dr. Shawn Talbott: and that is a good thing. You don’t want it to be completely gone. You wanna just be able to be just sort of surf it a little bit better than you would before. Right. So kinda like kinda like, kinda like kind of would be a good example where you don’t wanna shut off the stress response. You wanna just bring it down to a point where you can manage it right and make use of that. So you still wanna go through that grieving process? You don’t wanna shut it off completely.

01:25:48.400 –> 01:25:49.559
Dr. Shawn Talbott: Does that make sense?

01:25:49.620 –> 01:26:03.820
Dr. Shawn Talbott: Yeah, yeah, for sure. Because if you’re just prolonging it, if you’re showing it off, one of the best ways we know scientifically to help people through the through. The grieving process is to make sure they’re getting their sleep. A lot of the a lot of the

01:26:04.050 –> 01:26:24.510
Dr. Shawn Talbott: like sleep is is grief therapy in a lot of ways like your brain on its own when it’s asleep, will go through the grieving process in a much more effective way than you will during the day, even if you’re going through like active therapy. So it’s one of it’s like it’s hands down. One of the best ways to help somebody go through the grieving process to make sure they’re getting good sleep quality.

01:26:25.240 –> 01:26:34.820
Dr. Shawn Talbott: Yeah. I wish, yeah, I know easier said than done. Right? Yeah yeah 100%. Thanks. Yeah.

01:26:35.250 –> 01:26:37.170
Dr. Shawn Talbott: Let’s see what else?

01:26:38.240 –> 01:26:40.520
Dr. Shawn Talbott: Lifestyle medicine, 100%.

01:26:40.710 –> 01:26:48.349
Dr. Shawn Talbott: let’s see if there’s anything else in here. Sorry. Keep looking around, I’ve got a I’ve got something that’s in the way of of some of the

01:26:48.720 –> 01:26:51.730
Dr. Shawn Talbott: there we go. That’s gonna be better. Alright. I think I get everything.

01:26:51.830 –> 01:27:04.460
Dr. Shawn Talbott: Oh, this is a good question, Mary, about about serotonin syndrome people, people people ask about this a lot. So a lot of people that we’re gonna encounter right? That that want to feel better want to improve their mental. Well being.

01:27:04.460 –> 01:27:33.390
Dr. Shawn Talbott: they might be on antidepressants and a lot of these antidepressants. Their primary mode of action is to increase serotonin, some of them, some of the newer ones increase serotonin and dopamine or serotonin and norepinephrine, and then that person might be on a combination of these medications. Right? So if you start combining these medications, and you’ve got one that works on serotonin, and one that works on serotonin and dopamine, and one that is like there’s a whole class of of meds now that are that are

01:27:33.560 –> 01:27:58.279
Dr. Shawn Talbott: just broadly referred to as amplifiers. They’re not antidepressants on their own, but they can be added to an antidepressant to make that antidepressant work even better. You start getting into this polypharmacy. You can very quickly get into serotonin syndrome, where you went from a place of having too little serotonin to now having too much serotonin, and that’s just as bad, and sometimes even worse.

01:27:58.820 –> 01:28:02.879
Dr. Shawn Talbott: adding supplements to it, even something powerful, like a rifuma.

01:28:02.890 –> 01:28:20.140
Dr. Shawn Talbott: That’s not as potent as any of the drugs out there, so there’s no risk of getting into serotonin syndrome by adding an herbal into into into into a synthetic, into into a pharmaceutical. But what you will get into is that once that herbal

01:28:20.140 –> 01:28:39.540
Dr. Shawn Talbott: or or probiotic, or whatever the regimen is, once that person gets in better balance, they probably don’t need as much as whatever drug cocktail they’re on. And that’s where they can get into a problem. So it’s not that adding the herb causes the problem. It’s that they’re in a better balance. And now they’re overdosed. Does that make sense? Who? Who asked that? Again, Mary?

01:28:39.540 –> 01:28:53.069
Mary Nelson: It was me. Can I ask another question. So that’s basically that’s basically what I told her. She reached out to me to get help with her daughter. And it’s it’s everything’s working great. And she started really looking into the stuff I was sending her for herself.

01:28:53.070 –> 01:29:20.989
Mary Nelson: So she is very sensitive to the the mom is very sensitive to just about everything, but she is on an antidepressant. I told her what she said, you know, based on all the ingredients. None of them have the what is it the the red red box label red whatever, anyway, none of them should black box. None of them should interact. But the only thing that I was finding is that it looks like based on some of the research I found is that she should possibly

01:29:21.050 –> 01:29:45.879
Mary Nelson: not do kids mood plus because I was reading that potentially, people who are on antidepressants like that may have issues with saffron or 5 Http, so maybe I should not advise the sleep stuff. Yeah, so those are based on studies that have used really, really super high doses. So there’s a lot like if someone goes on starts googling around about 5 Http. The first thing they’re gonna find is that

01:29:46.090 –> 01:29:54.390
Dr. Shawn Talbott: so? Fivehtp, if you use it at a gram or 2 or 3, so a thousand milligrams, 2,000 milligrams, 3,000 milligrams

01:29:54.400 –> 01:30:09.930
Dr. Shawn Talbott: that can help to push the production of of serotonin in the body, so that is sometimes used as a stand alone as an as a as an antidepressant. If you’re like the way that I use it is just to use like

01:30:10.170 –> 01:30:28.409
Dr. Shawn Talbott: like a hundred milligrams, like a small like what I would call a nutritional amount. Just so somebody has that tryptophan on board. So they have. So they have a building block to make serotonin and make melatonin when they need to. But it’s not pushing that metabolism. Does that make sense? So it’s like it’s a, you know. It’s a factor of

01:30:28.410 –> 01:30:43.930
Dr. Shawn Talbott: 100 more where the problems come. And same same thing for saffron, same thing for most of the, you know, if there’s ever a side effect like a PE like a real side effect from a from a nutritional. It’s because it’s being used at a pharmacological level.

01:30:44.840 –> 01:31:08.279
Dr. Shawn Talbott: Okay, that makes sense that that makes perfect sense. Thank you alright. So let me do this. I’m going to I promise somebody that I know they’re not able to jump on this webinar, but they asked me, what is going to be a complicated? They asked me a question that’s gonna have a complicated answer. So I’m gonna I’m gonna ask his question right now and then. And then I’ll go to the raised hands. Okay? So his question was.

01:31:08.450 –> 01:31:21.859
Dr. Shawn Talbott: My wife and I want to set up so so they’re so they’re coaches. They want to set up 3 meal plans for programs that we want to offer prospective customers in conjunction with an online fitness regime.

01:31:22.010 –> 01:31:33.120
Dr. Shawn Talbott: We want to make it generic. So our team can offer it to their customers, too. The first plan is is going to be similar to to a program that used to have called nitro nutrition, which is a program based on

01:31:33.230 –> 01:31:46.020
Dr. Shawn Talbott: this concept called balanced macros. So you’re you’re at every meal, breakfast, lunch, dinner, snacks, whatever. You’re always eating, a combination of proteins, fats, fibers,

01:31:46.230 –> 01:31:48.540
Dr. Shawn Talbott: all the macronutrients

01:31:48.800 –> 01:32:09.669
Dr. Shawn Talbott: And so so that’s good. I’ll talk about that. In a second, the second plan they wanna have would be targeting Paramedopausal women. And the third plan would be to promote mental fitness. So that would be like the like. The mental fitness plate, mental fitness, pyramid that I have in the book, so which which is also a balance of protein carbs fat fiber?

01:32:09.670 –> 01:32:21.060
Dr. Shawn Talbott: So his question is, do you have specific recommendations on food suitable for Perimon Menopausal women? So I wanted to. I wanted to talk this through, because I think you guys will be surprised by what I’m going to say.

01:32:21.170 –> 01:32:27.050
Dr. Shawn Talbott: I recommend the same diet for everybody. Whether I’m talking to people who want to lose weight.

01:32:27.210 –> 01:32:37.960
Dr. Shawn Talbott: whether I’m talking to athletes that want to gain weight, whether I’m talking to, you know, endurance guys that want to be as light as possible whether I’m talking to football guys who want to be as heavy as possible.

01:32:38.020 –> 01:32:48.549
Dr. Shawn Talbott: I recommend the same diet to everybody with 2 variations. One variation is that you’re eating from the minute you get up into the minute you go to bed, and I’ll explain that in a second.

01:32:48.560 –> 01:33:13.750
Dr. Shawn Talbott: and the other variation is that when you get up you’re not eating until about midday, and then you stop eating about 3 or 4 h before you go to bed. So one of them is eat all day. It’s called grazing. One of them is eat in a very short time window, which is called intermittent fasting or time restricted eating. Those are the only 2 diet regimens I think anybody needs, and the the secret sauce

01:33:13.750 –> 01:33:30.900
Dr. Shawn Talbott: is that you need to figure out which one you are or which one your client is because you’ll find that some people do really really good with intermittent fasting styles, and some people don’t at all, and they need to be somebody who eats on on a more regular basis, and you don’t know who that’s going to be until

01:33:30.900 –> 01:33:42.850
Dr. Shawn Talbott: until you try it with them, and they try it themselves. So like. And I’ve written books about both of these. I’ve written books where I advocate that people eat small macro-balanced meals

01:33:42.860 –> 01:33:54.909
Dr. Shawn Talbott: like throughout the entire day. As soon as you get up you have a small breakfast. A little while later you have a small snack. A little while later you have a small lunch. A little while later you have a small snack. A little while later you have a

01:33:55.110 –> 01:34:13.760
Dr. Shawn Talbott: small dinner. A little while later you have a snack before you go to bed. So you’re basically eating all day. You don’t go more than 2 or 3 h without an eating occasion. Sometimes it’s a meal which is a little bigger, sometimes it’s a snack, which is a little smaller, and the idea there, and it’s supported by really good scientific evidence

01:34:13.820 –> 01:34:31.510
Dr. Shawn Talbott: is that you’re balancing blood sugar levels. Because of that, you’re balancing cortisol levels. Because of that, you’re enhancing fat metabolism. So like all your your energy metabolism is going in the right way, because you’re eating these small, frequent meals. Lots of people do. Great on that.

01:34:31.640 –> 01:34:33.760
Dr. Shawn Talbott: There is an equally good

01:34:33.800 –> 01:34:37.399
Dr. Shawn Talbott: body of scientific evidence that that says

01:34:37.510 –> 01:34:58.690
Dr. Shawn Talbott: do intermittent fasting only. If so, for example, only eat between noon and 8 Pm. I guess I should do it. I can’t make my hands go all the way around 8 h. But you guys get the idea right? You’re only eating in that time restricted window between 12 and 8. And so this is newer research. So the books that I wrote about grazing

01:34:58.790 –> 01:35:03.189
Dr. Shawn Talbott: and and and balance Macros, I wrote those books

01:35:03.380 –> 01:35:29.070
Dr. Shawn Talbott: 1020 years ago. Right? That was the state of the art, then. Not that that science is is untrue anymore. It’s still true for certain people. Now, what we know is that some people really respond better to not eating in the morning and stopping their eating at, let’s say, 8 pm. So that you can have an 8 h eating window and a 16 h fasting window. And so that is based more on

01:35:29.150 –> 01:35:52.160
Dr. Shawn Talbott: data around what happens to the microbiome. So if you don’t eat for that 16 h, it’s really good for your microbiome, it basically trains its circadian rhythm, and because of that, it trains what it’s producing. And so mental wellness benefits are better. Blood. Sugar is is very well controlled insulin sensitivity, all that kind of stuff. But some people

01:35:52.210 –> 01:36:09.180
Dr. Shawn Talbott: don’t do well on it. Some people have like their blood sugar crashes, because because they need that constant intake of food. Some people do very well on it. I go back and forth between them. Sometimes I fast, sometimes I don’t, and I and I determine that for myself personally.

01:36:09.240 –> 01:36:21.210
Dr. Shawn Talbott: just based on my hunger levels right over the years I’ve become very attuned to. Am I hungry? Am I not hungry? Right? That’s one of the advantages of sort of listening to your body signals?

01:36:21.610 –> 01:36:31.609
Dr. Shawn Talbott: so let me let me let me go back and explain another thing. How in the world can you recommend the same? So so while you’re eating in that 8 h eating window.

01:36:31.780 –> 01:37:01.180
Dr. Shawn Talbott: you’re you’re eating like you were in the in the first one. Right? You’re eating small, frequent meals right. You’re not just eating one Gargantuan meal. You’re you’re you’re still within that 8 h. You’re still eating small balanced meals, for you know, for as much as you much as you can during that during that time. Point. How in the what I was just about to say, how in the world can you recommend the same thing. But just 2 sort of patterns of eating. How is that? Gonna be good for someone wants to lose weight, and somebody who wants to gain weight.

01:37:01.220 –> 01:37:06.080
Dr. Shawn Talbott: the gain weight person is just going to be eating more

01:37:06.310 –> 01:37:23.219
Dr. Shawn Talbott: within the same patterns. The eat. Less person is going to just be eating less. It’s a lower intake of stuff. So the football players and the downhill skiers and the and the power athletes they’re basically it’s like they’re eating is a full-time job.

01:37:23.220 –> 01:37:45.459
Dr. Shawn Talbott: Especially if they’re doing it within that within that window. They’ve only got 8 h to get all those calories in, and to be honest with you guys. Sometimes it doesn’t work, sometimes they can’t eat enough within that small window of time to to get all the calories that they need. So if they wanna stay within that window, sometimes we have to resort to giving them really high calorie

01:37:45.720 –> 01:38:15.059
Dr. Shawn Talbott: shakes and smoothies and things like that to just I mean literally cram the calories in that eating window doesn’t work with athletes that are, you know, tour de France cyclists right? Who are who are cycling for 6 HA day like they. They need to eat when they need to eat. So like that doesn’t work for them. Intermittent fasting doesn’t work for some of the power athletes just simply because of when they have to work out right. If you say to a football team

01:38:15.420 –> 01:38:22.189
Dr. Shawn Talbott: all right, you can’t eat until noon, but their weight workouts are every morning at 80’clock in the morning

01:38:22.510 –> 01:38:46.550
Dr. Shawn Talbott: doesn’t work for them. You can’t have them do power workouts in a fasted state, because they won’t pack on the muscle that they need for their sport. Right? They have to eat protein, protein, fat and fiber right around the time of their workout. Otherwise they’re not going to reap the the. The hypertrophic gains the like the packing on the mass. So they have to eat then, and that completely screws up that

01:38:46.550 –> 01:38:57.229
Dr. Shawn Talbott: that 8, 16 kind of a thing, right? So there’s there’s there’s the science. And then there’s the practical consideration of who the person is. What their goals are, you know.

01:38:57.230 –> 01:39:14.800
Dr. Shawn Talbott: logistically, isn’t even possible for him to eat one pattern or or another pattern. Okay, so, so, Leo? That’s the answer. I don’t think that is probably not the answer that you wanted, but I think you could simplify what you wanna do by saying, here’s this plan. We’re gonna recommend it to everybody that we see

01:39:14.800 –> 01:39:33.039
Dr. Shawn Talbott: and we’re just gonna try to figure out. Are they gonna do this pattern or that pattern. And then within the pattern, what are the things that they’re gonna be eating? Okay? And I think there’s lots of lots of customization that you can do there, and you can guide it to, you know whatever whatever your client is at that point. Okay, so

01:39:33.160 –> 01:39:43.450
Dr. Shawn Talbott: so there’s that. Let me see if there’s anything else that went on there, Christine. I lost 65 pounds that way. Intermittent fasting. When I stopped eating that way I put it right back on. Oh, no.

01:39:44.080 –> 01:39:50.230
Dr. Shawn Talbott: yeah, so it can be. It can be great for people. But there, it can also be like one of the things that

01:39:50.490 –> 01:39:54.649
Dr. Shawn Talbott: one of the things that I hate about nutrition is that it can. It can almost become

01:39:54.810 –> 01:40:16.229
Dr. Shawn Talbott: like dogmatic for a lot of people right where you where you’re like, you know, the only way to go is intermittent fasting. The only way to go is Veganism. The only way to go is like, no, there’s like there’s all kinds of ways that we can slice and dice this, you know, to to customize what somebody wants. I don’t think there’s any. It’s not black and white. Let me just let me just say that. So

01:40:16.240 –> 01:40:32.460
Dr. Shawn Talbott: and and and Stephanie is a grazer, right? So like even right here on this call, we’ve got some some this way and some that way. So and myself, I’m I’m a I’m a I’m a I’m a flip, Flopper. Let me say that. Okay, so let me go here to the hands. Is that you, Katie Sue?

01:40:32.890 –> 01:40:47.090
Eric & Katie Sue Peterson: Yes, and Eric, but I’m usually the one asking the questions. Eric’s the silent partner. I know that’s right. First off I love the words eating occasion. It takes the stress.

01:40:47.100 –> 01:41:02.449
Eric & Katie Sue Peterson: Are you call it an eating occasional? You know you could, you could define whatever you want? Exactly. Okay. So my question is.

01:41:02.830 –> 01:41:15.860
Eric & Katie Sue Peterson: there’s neuro transmitters. There’s chemical messengers. There’s all of these things that are going on right. What are is there one word for them? Just one word to describe all of those?

01:41:16.240 –> 01:41:26.769
Eric & Katie Sue Peterson: Did you? I feel like you, said chemicals earlier on in this presentation. Yeah, I would say, I would say, if I had have one word, I would call them signaling molecules.

01:41:26.810 –> 01:41:37.970
Eric & Katie Sue Peterson: Okay? And that includes what it neurotransmitters. It includes neurotransmitters. So all the serotonin and dopamine gaba, all those it includes cytokines.

01:41:38.110 –> 01:41:40.319
Dr. Shawn Talbott: It includes hormones.

01:41:40.480 –> 01:41:51.919
Dr. Shawn Talbott: it includes endocannabinoids and endorphins. There’s there’s lots of them. There’s lots of simplify it.

01:41:51.930 –> 01:42:05.880
Eric & Katie Sue Peterson: I just don’t know how to simplify that. Yeah. So I would just say, I would just say signaling molecules or signalling chemicals, or or just signals. Okay. alright, that’s all I needed. Thank you. Appreciate you.

01:42:06.770 –> 01:42:08.380
Dr. Shawn Talbott: Christine. Go ahead.

01:42:11.370 –> 01:42:16.959
Christine Fusee: I had. I have a lady who has what did she say?

01:42:18.060 –> 01:42:21.799
Dr. Shawn Talbott: Hormone, dependent breast cancer.

01:42:22.960 –> 01:42:28.860
Christine Fusee: And and I’m not sure what that means. So I it’s really hard to

01:42:29.850 –> 01:42:51.099
Dr. Shawn Talbott: to to recommend a any particular product, because I don’t know what that means. Yeah. So so if she has a ho, there are a number of hormone dependent cancers, meaning that you know, testosterone so prostate cancer could be hormone dependent. Right? So in in men with prostate cancer, one of the therapies is to lower testosterone levels.

01:42:51.100 –> 01:43:00.499
Dr. Shawn Talbott: Because if testosterone levels are high. That sort of feeds the cancer. We could say it that way. Female hormone dependent cancer she might is it? Is it a breast cancer?

01:43:00.500 –> 01:43:16.600
Dr. Shawn Talbott: Yes. Okay. So breast cancer, uterine cancer. You know those sorts of things that one of the therapies is to lower estrogen levels. So you you take the estrogen that is driving the growth of the cancer, you you take that away. And so people who have those would not wanna be on

01:43:16.600 –> 01:43:32.600
Dr. Shawn Talbott: estrogen replacement therapy or testosterone replacement therapy. They would actually be on anti estrogen, anti testosterone aromatase inhib and a robotase inhibitor so that’s lowering her body’s ability to make estrogen.

01:43:32.780 –> 01:43:39.040
Dr. Shawn Talbott: Okay? So she would want to avoid anything that has estrogen in it, or estrogen

01:43:39.100 –> 01:43:55.990
Dr. Shawn Talbott: anything that could drive a a an an estrogenic effect, which which is gonna make what I’m gonna say here, a little bit confusing. A lot of times in these people. What we’ll do is we’ll recommend things that are herbs that are sometimes recommended to.

01:43:55.990 –> 01:44:10.969
Dr. Shawn Talbott: They’re sometimes marketed to boost estrogen levels in women or boost testosterone levels in men. And they typically don’t do that at all. What they’re doing is they’re they’re taking an estrogen. So let me give you a specific example.

01:44:11.110 –> 01:44:21.399
Dr. Shawn Talbott: Shata vari is is a female. Well, it’s an herb that we put in female products to help women with menopause. So in menopause you have low estrogen.

01:44:21.540 –> 01:44:47.260
Dr. Shawn Talbott: What shot. A vari can do is raise estrogen levels from low back up to normal levels. Because in that shot Ari, are these compounds called phytoestrogens, a plant version of estrogen, which, if you have no estrogen or low estrogen, that plant estrogen, even though it’s a really weak form of estrogen, is, gonna have an estrogen effect in the body. So your hot flashes go away, or your night sweats become less intense.

01:44:47.260 –> 01:45:05.210
Dr. Shawn Talbott: On the so someone like what like like your like your friend or your client, they would look at that product and say, I absolutely don’t want to take that because it has these estrogen effects. What’s that? Exactly. So, she would probably say, no, I don’t want that.

01:45:05.370 –> 01:45:31.820
Dr. Shawn Talbott: What it’s actually doing in the body is those very same phytoestrogens in her body now are, gonna get into that estrogen receptor and they’re gonna block her body’s natural estrogen levels. So she’s taking an aromatase inhibitor to lower her estrogen levels. This is, gonna lower them even more or effectively lower them, because that phytoestrogen is gonna get into that estrogen receptor and prevent her body’s own estrogen from getting in there.

01:45:31.820 –> 01:45:41.019
Dr. Shawn Talbott: and her own estrogen is about a thousand times more more potent. So you’re putting in something that is one potent versus something that is a thousand potent.

01:45:41.020 –> 01:45:48.759
Dr. Shawn Talbott: Does that make sense? So in her it’s actually an antiestrogen, whereas in a post-menopausal woman it would be a pro estrogen.

01:45:48.780 –> 01:45:51.500
Dr. Shawn Talbott: That is what we call an adaptogenic effect.

01:45:53.350 –> 01:46:18.210
Dr. Shawn Talbott: Okay? So you could, you could recommend to her any any of the ingredients we talked about tonight, any of the Amari products that you know, if you’re, I assume cause you said Ignite. You’re you’re you’re an Amari person. Yes, okay. So none of the Amari products are gonna have any estrogen effect except for ignite for her, and I think it would be appropriate for her. But I would understand if she would just say like.

01:46:18.380 –> 01:46:26.180
Dr. Shawn Talbott: I don’t understand that I don’t want to go there. Okay, anything else would be fine.

01:46:26.300 –> 01:46:28.260
Dr. Shawn Talbott: For sure, 100%.

01:46:28.570 –> 01:46:50.230
Dr. Shawn Talbott: Now, is there some? I’ll look around on the site. I’m sure there’s something I could give her to bring to her oncologist. Yes, exactly. So for that product there’ll be. There’ll be there’ll be 2 things. One is called a technical datasheet, which will have all the research for all the individual ingredients, and the one that has the estrogenic effects is called Shadi. So that’s the one that they would want to focus on.

01:46:50.330 –> 01:46:54.469
Dr. Shawn Talbott: Okay, okay, yeah. Thank you. Alright, yeah, sure.

01:46:55.370 –> 01:46:58.649
Dr. Shawn Talbott: And then I’m gonna ask Mary to unmute.

01:46:59.880 –> 01:47:17.159
Mary Nelson: Can you hear me? Okay? So the same friend that I was mentioning about the husband that has the headaches her son is, I think he’s he’s probably just turned 15. He is severely dyslexic.

01:47:17.160 –> 01:47:31.079
Mary Nelson: I’ve done some research and everything I found naturally with, says zinc magnesium. Your B’s d omega and Ashganda. That being said, I’m thinking, probably triangle of help would help

01:47:31.120 –> 01:47:37.240
Mary Nelson: plus maybe mood cause he gets really, really, really

01:47:37.340 –> 01:47:38.250
Mary Nelson: like

01:47:38.350 –> 01:47:50.229
Mary Nelson: attitudamus, according to her angry. And I’m kind of leaning towards sleep. My last thing I’m thinking of bundling would be Vita Gbx.

01:47:50.560 –> 01:48:19.129
Dr. Shawn Talbott: But I’m wondering would the adult version I mean, he’s probably 1, 15120. Would the adult version of Vito Gb. Act probably better benefit somebody like help. Support is no matter what the age is, once they are 100 pounds. Now they’re becoming metabolically more like an adult than a than a child. And so, like, you know, let’s say you have a 13 year old.

01:48:19.220 –> 01:48:34.819
Dr. Shawn Talbott: I start them on the, on, the on on a lower dose, just to begin with, but they can pretty quickly go up to an adult dose. So I think I think you have it right that if they’re 1, 20 or so, I think the adult product is probably going to be the kind of nutrients that they need versus versus the kids product.

01:48:35.020 –> 01:48:55.030
Dr. Shawn Talbott: Okay, okay? And did the other supplement sound like, probably, yeah, I think I think they’re worth a shot, like one of the problems with dyslexia is that we don’t understand it very well, you know, like with with with a lot of conditions we can say, here’s the condition. We pretty pretty reasonably understand what the imbalances. And once we understand the imbalance, then we can

01:48:55.030 –> 01:49:13.780
Dr. Shawn Talbott: figure out things to restore balance with dyslexia. We don’t have a very good idea of what’s going on, you know. Some people think it’s more like biochemical, like some of the stuff that I talked about tonight like neurotransmitters. And you know, blood flow and all that kind of stuff. Other people think it’s more of a wiring issue. And so like, you know. There, there, you know

01:49:13.830 –> 01:49:18.109
Dr. Shawn Talbott: II don’t know how we fix that with with nutrients, you know. So

01:49:18.130 –> 01:49:45.090
Dr. Shawn Talbott: I think anything that you that you just that you just suggested, I think, is worth a shot. I would maybe throw a mental focus into the into the mix there and see. But I would. I would even start, maybe slow, instead of throwing, you know, 5 or 6, maybe go one or 2 things and see. See how you get, you know, especially if you’ve got a little bit of like, you know, oppositional kinds of, you know attitude kind of stuff there.

01:49:45.300 –> 01:49:58.209
Mary Nelson: So if you if you had some one thing to pick, I know that you know the mood is a little more pricey. That’s kinda why I was like. Well, they could do triangle of help, and maybe she could give the nitro extreme to her husband.

01:49:58.240 –> 01:50:04.929
Mary Nelson: you know, and then give the sunrise to to any of the kids and then give the sun

01:50:04.970 –> 01:50:11.819
Mary Nelson: the sunset, you know, like I’m just trying to think of. How can we bundle to get the cost of the

01:50:11.830 –> 01:50:25.100
Dr. Shawn Talbott: so so so what I was gonna say is, you know, sunrise makes sense. I think nitro makes sense, and so I would almost say say the bundle would be nitro sunrise kids mood.

01:50:25.380 –> 01:50:28.510
Dr. Shawn Talbott: But that’s not a bundle, you know, so I know.

01:50:28.590 –> 01:50:37.499
Dr. Shawn Talbott: So at so at that point you might want to do triangle. And then I don’t even know if you can do this, can you take triangle and then bundle

01:50:37.600 –> 01:50:38.999
Dr. Shawn Talbott: kids moved on to it.

01:50:39.420 –> 01:51:00.500
Mary Nelson: Yeah, yeah, yeah, yeah, it it discount. The kids. Move comes down to, I think, 30. I want 3402024. Anyway, I bundled that one all the time. So I would try kids mood. And the reason I’m saying that is that in the study that we did we we showed a very strong indication that kids had less

01:51:00.510 –> 01:51:19.860
Dr. Shawn Talbott: like what you would call meltdowns. Right? They they behaved better. So they focused better. Their mood was better, but one of the other things that we that we showed is that they had less they they they had better behavior, you know, so that that that might be something, even though it’s not like an Adhd thing that we’re talking about here. But

01:51:20.100 –> 01:51:25.280
Dr. Shawn Talbott: you know, because, like people with dysle kids with dyslexia will often have

01:51:25.290 –> 01:51:34.860
Dr. Shawn Talbott: outbursts, because they’re just so damn frustrated, you know. Like I would, too, if I were in that situation right? So it’s no wonder that they just like

01:51:35.130 –> 01:51:37.179
Dr. Shawn Talbott: they blow up, and

01:51:37.470 –> 01:51:44.329
Dr. Shawn Talbott: if if we can help them, focus better and and be calm. In that situation, you might have, you might have less of those. So I would, I would definitely give that a try.

01:51:44.420 –> 01:51:48.250
Mary Nelson: Okay, we’re we’re gonna do it alright. Thank you.

01:51:48.480 –> 01:51:55.789
Dr. Shawn Talbott: And let me see. Oh, this is great. Stephanie says, kids mood plus super helps my focus. And I have dyslexia. That’s awesome.

01:51:56.310 –> 01:51:57.330
Dr. Shawn Talbott: That’s great.

01:51:57.570 –> 01:52:19.989
Dr. Shawn Talbott: Okay, you guys, we went a little bit over tonight. So thanks. Thanks for thanks for hanging in there with me. But I wanted to make sure we got through all the all the questions I know we weren’t able to do that last time we we we got together. So I will see you. Next week. We’ll definitely talk about fermented foods next week with this new study that came out, and and I’ll figure out a time to do a to do a thing on on icky guy. Alright. See you next time. Bye, bye.

About the Author

Exercise physiologist (MS, UMass Amherst) and Nutritional Biochemist (PhD, Rutgers) who studies how lifestyle influences our biochemistry, psychology and behavior - which kind of makes me a "Psycho-Nutritionist"?!?!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Solve the 3 Main Sleep Problems
and Improve Your Sleep Quality
without Drugs or Synthetic Melatonin