Mental Wellness and Metabolism

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.

Our last “weekly webinar” for Certified Mental Wellness Coaches covered two important topics – and you can watch the replay here = https://youtu.be/T-G2jPPOszA?si=ntg6EQ__1Psmngm9

The first was a recent survey from Men’s Health magazine about the “State of Mental Health” among 1,512 American men. I’ve summarized the results here = The State of Male Mental Health

The second was a discussion of the popular weight loss drugs known as “GLP-1 Agonists” – better known by their brand names (Ozempic, Wegovy, Mounjaro – and more on the way) – and how we might be able to activate the same metabolic pathways naturally – as well as other complementary pathways to improve overall metabolism without the side effects associated with synthetic chemicals. You can read about that here = The Future of Weight Loss?

Here is a transcript of the webinar discussion if you’d like to read along…

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Dr. Shawn Talbott: We’re gonna talk about 2 things. We’re gonna talk about a new report that just came out sort of a big survey that men’s health magazine did on, and you can see that here the state of male mental health, and I’ll I’ll just run you through that

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Dr. Shawn Talbott: and point out. Point out a couple of what I think are interesting highlights. And then, because it’s this time of year, you know, I can’t believe that Christmas is next Monday. For goodness sakes, Yipes! That means that New Year’s is the following Monday, and that means that most people, you know, a lot of the people that we work with as certified mental wellness coaches. One of the things that they’re gonna wanna talk to us about is weight loss. Right? So we’re gonna talk about what I’m calling here the future of weight loss. And I think you’ll have a lot of people have asked me a lot of questions

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Dr. Shawn Talbott: about Glip, one agonists which are

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Dr. Shawn Talbott: which are these drugs like Ozmik and Wagovi and Munjaro? And these these weight loss drugs that are, you know, taking the world by storm right now. So we’ll we’ll talk through that a little bit. Okay. So let’s go through. And then, like, like we always do on this webinar. If you have questions as we go through. Put them in the put them in the chat. And we’ll you know we’ll get them there, or, you know, digitally. Raise your hand and and and we can. We can unmute you and we can. We can talk so

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Dr. Shawn Talbott: if you go to my blog site and you click on this one the state of mental health, the state of male mental health. You’re gonna see this, you know, just just some highlights from this survey that came out just a couple of weeks ago. The survey was actually conducted over the summer, so, like June July 2023,

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Dr. Shawn Talbott: and it found the main findings. I don’t think anybody on this call are gonna be particularly surprised by so it was 1,500 little over 1,500 men, 1,512 men throughout the country.

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Dr. Shawn Talbott: And there was lots of anxiety, lots of depression, tons of stress, the number one stressor for these guys who participated in the survey was money, and so my blog has a bunch of what I think are the are the highlight sort of key takeaways from this survey.

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Dr. Shawn Talbott: But if you want to read the whole thing, you can just click on this link, and you can go see. And they’ve done it really nice sort of like, graphically. And you know, it reads it reads like a like a little pictograph, which is, which is really nice. But look at some of these numbers, you guys.

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Dr. Shawn Talbott: 59% of men say they’ve been anxious for at least several days in the past 2 weeks, and 50% are most anxious about money and work, and that and that tracks with what we typically see at this time of year. Right? So the end of the year

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Dr. Shawn Talbott: anywhere, from sort of thanksgiving to the New Year. You see all these surveys coming out right. The American Psychological Association does one mental health? America does one? Nami. The national alliance for mental illness does one. And they all basically, you know, kind of coalesce and show everybody stressed out stress levels and anxiety levels and depression levels are at an all time high of. And or last year it was really cool

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Dr. Shawn Talbott: because one of the big studies or one of the big surveys from Gallup showed that not only were all the negative mood states at an all-time high depression, anxiety, stress those sorts of things. But all the positive mood states were also at an all-time low, so well-being and resilience, and you know the ability to relax and the ability to feel like you have your stuff together, you know, and that was interesting.

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Dr. Shawn Talbott: And last year at this time of year I made a big deal about that, because it was the first time we had really seen a survey that had that had looked at it in those 2 important ways, right? Looking at things that make us feel bad, and seeing those really high right, all the surveys do that. But then, also, looking at the things that make us feel good, and showing that those are at an all-time low. Right? So we talk here in in this class a lot

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Dr. Shawn Talbott: about the ability to help somebody feel more good

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Dr. Shawn Talbott: as well as the ability to help people feel less bad, right? So to sort of dial up a positive signal like a serotonin. So you’re happier or dial up a positive signal like a gaba, so that you’re more relaxed, while at the same time dialing down a bad signal like an inflammatory marker or or a stress hormone like cortisol. So helping somebody feel more good

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Dr. Shawn Talbott: is a good thing, and helping somebody feel less bad is a good thing, but having them happen at the same time. That’s that’s really what everybody is looking for. So biggest anxiety. Trigger is money. And that was across all income levels. Right. So it wasn’t just people who are

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Dr. Shawn Talbott: at the at the low end of the socioeconomic ladder. Right? It really is across the whole thing. And it’s this, you know, it’s this idea of. There’s so many people who would say, everything will be fine if I could just make this much.

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Dr. Shawn Talbott: And then, you know you make that much, and then you want to make that much, and then you want to make that much. It’s the it’s the hedonic treadmill that we talked about sometimes in here. So that that’s a that’s a whole nother conversation. 54% have felt depressed for at least several days in the last 2 weeks. So it’s anxiety and depression which, remember, are different things. They very often will overlap. They very often occur together, which is called Comorbid

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Dr. Shawn Talbott: and sometimes and this is the challenge for us as mental wellness coaches. Sometimes you don’t know. Is somebody primarily depressed, or are they primarily anxious? Those technically, those would be different approaches, but because they overlap so much and because neurotransmitter neurotransmitters overlap and how they work. Sometimes it just makes sense to sort of address them at the same time.

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Dr. Shawn Talbott: But this was really interesting, and I think this is an important point.

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Dr. Shawn Talbott: Men don’t generally use the word depressed. This is something that you know. We all know this right. Men don’t talk the same way that women do about about how they feel, or their emotions and things like that. Right? That’s it’s a little stereotypical, but it’s a stereotype for a reason, because it’s actually true. And so men men don’t talk about this very often with other men and you can see some statistics about this as we as we go down.

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Dr. Shawn Talbott: and they won’t say that they’re depressed. They’ll say that they’re tired or they’re off, or some of these other ones. You see that they’re that they’re pissed about something that they’re overwhelmed, that they’re stressed, you know, and kind of like, brush it off and say, like, Hey, this is something that doesn’t really matter. I’m just gonna I’m just gonna sort of deal with it. And you know they might not feel sad. So people don’t think it’s depression, but these are things where it absolutely is depression.

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Dr. Shawn Talbott: Some of these other sort of signs and symptoms, irritability, loss of appetite or overeating. This is this is interesting, because sometimes your stress levels will cause you to not want to eat, and sometimes your stress levels will cause you to want to eat all the time. Does anybody know why that is

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Dr. Shawn Talbott: I talk about it a little bit in the in the stress module, in the course. Does anyone remember? Maybe you’ve gotten there? Maybe you haven’t gotten there. But does anyone know how how stress can have completely opposite effects in different people? You can either unmute yourself or put it in your in in the chat, or just put question marks if you don’t, if you don’t really know what the exact answer is.

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Dr. Shawn Talbott: but the main difference is timing. So typically. And this is a this is a little bit of a generalization. But in the early phases of stress this, the early phase stress hormones are more appetite suppressants, and the later stage stress hormones are more appetite amplifiers. So in the early phases of stress, your your appetite is suppressed because think about it from the perspective of

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Dr. Shawn Talbott: you know the zebra and the lion, you know. If if the stress is the lion coming after you, you don’t wanna be hungry, you don’t wanna be looking for your next meal. You wanna get out of there so you can survive to have a next meal right? So corticotropin corticotropin releasing hormone. Those sort of early phase, stress hormones, adrenaline, epinephrine are are appetite suppressants. The later stage stress hormones, especially cortisol

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Dr. Shawn Talbott: and especially when cortisol is is chronically elevated, like, you know, stress of money, for example, where it’s not necessarily an emergency right now, like a fire or an earthquake, or something like that where it’s stress, that’s sort of there all the time it becomes chronic.

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Dr. Shawn Talbott: That kind of stress hormone actually is an appetite signal. And so you’ll always be craving snacks. Always be craving comfort, food, always be craving carbohydrates. So it really is sort of a sort of a timing issue. That so sometimes it can reduce your appetite sometimes it can, it can amplify your appetite. This is a very, very classic.

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Dr. Shawn Talbott: Depression, signal loss of interest in everything, loss of interest in hobbies, loss of interest in hanging out with other people, loss of interest in sex, loss of interest in things that you used to enjoy. And now you don’t have much, much enjoyment at all in the psychology world. It’s called Anhedonia, where you’re just not getting enjoyment out of anything and just feeling kind of blah all the time. Right?

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Dr. Shawn Talbott: Sometimes in positive psychology we’ll call it languishing. Languishing isn’t quite depression, but you can have some of these same sorts of just blahness all the time, where everything is kind of gray, and this time of year we’ll see this a lot more because of seasonal affective disorder, you know, especially in parts of the country where you are higher latitudes. You know where I am near Boston.

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Dr. Shawn Talbott: This is certainly a part of the country where we see a lot of seasonal effective disorder, because we’re just not getting enough sunlight and not getting enough vitamin d, and not getting enough serotonin production and all those sorts of things.

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Dr. Shawn Talbott: Luckily, though, and this is the sort of silver lining this is. This is one of the only silver linings. In this, in this survey, 95% of men surveyed say that mental health is just as important, if not more important, than physical health, and so think about who is being surveyed here. Right? These are men’s Health magazine readers. These are people who are inclined towards

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Dr. Shawn Talbott: physical health. These are people who are working out a lot. These are people who are, you know, taking care of their bodies. These are people who are trying to get ripped or trying to stay ripped or trying to get back in shape right? So they’re already predisposed to be fitness, people, physical fitness people, and for them to say that they feel that

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Dr. Shawn Talbott: mental health is as important or more important than physical health. I think that’s I think that’s that’s a really important thing, and the older the guys, the more likely they were to make mental health a priority.

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Dr. Shawn Talbott: So this is also interesting. 38% of this block of 1,500 or so men, 38% of them feel happy every day. So the question here and I and I’m really glad that the survey went into this, the question is, Well, what are they doing? Can we learn something from those 38% that are doing doing a good job? This happened sort of a similar thing happen in the weight loss world

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Dr. Shawn Talbott: 30 or so years ago, maybe 20 years ago. You you guys have probably all heard this statistic of of everybody who loses weight. 95% are going to gain the weight back

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Dr. Shawn Talbott: right? And that’s that was been like in the nutrition world. That was something that got repeated all the time. And you heard it all, you know you heard it from everybody. Every researcher would say, well, we can help people lose weight this way or this way or this way, but 95% of them are gonna are gonna gain it back, whether they lose weight by exercise or diet, or or whatever else.

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Dr. Shawn Talbott: And somebody had the bright idea

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Dr. Shawn Talbott: to say, Well, what are those 5% doing? Those 5% of people who don’t gain it back. What are they doing? And so it was a massive research study surveys, looking to see of those 5% who kept the weight off.

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Dr. Shawn Talbott: How were they doing it? And what they found was they were, you know, they were walking every day. They were only taking in a certain amount of calories. Most of those calories were from brightly colored fruits and vegetables, and you know, whole foods and all that kind of stuff. Basically, what the mental fitness diet is all about is is what they were doing. They were getting their sleep. They were, you know, they were doing all the things, but they were staying consistent with it. Right? So sometimes we don’t have to just look at the problem.

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Dr. Shawn Talbott: We have to look at the small percentage of people that are doing good in the face of that problem. And that’s what they did here. So among those 38%, and you can do the math. 38% of 1,512 people is whatever that number is

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Dr. Shawn Talbott: of that of that population of people.

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Dr. Shawn Talbott: 83% were taking care of their mental health. 79% had a purpose in life.

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Dr. Shawn Talbott: 68% said that sleep was their number, one mental health habit, and of those only 400, so of the overall group. So going back to the 1,500 group, only 43% of the overall group got enough sleep defined as between 7 and 9 h. So I just put 8 h here.

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Dr. Shawn Talbott: Of this, 38% that are feeling happy every day. 68% of them said, they’re good or very good at expressing their emotions. So in men in general very bad. Of these people who are doing very good and feeling happy every day. They’re doing great at that, at sharing their emotions, and and sort of

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Dr. Shawn Talbott: like unpacking that a little bit. One of the things I write about in the mental fitness book is the more

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Dr. Shawn Talbott: specific that we can get with helping people identify their emotions. The the better off we’re gonna be. So instead of somebody saying tired, we can ask them. Well, tell me more about that. You’re tired in what situations you’re tired all day long. You’re tired, physically tired or mentally tired, right? The more that you can sort of

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Dr. Shawn Talbott: drill down into that surface emotion, the more you can get very, very specific by just as a coach just asking questions, asking questions, asking questions, having them define it more. Describe it more, you know. Paint? Paint a picture for you that can really help people get in touch with like having better vocabulary around their emotions that in and of itself can help people feel better.

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Dr. Shawn Talbott: these are. These are sort of other other sub statistics here. So so again, like zooming out for not just this 38, zooming out to the entire group. Now 1,512,

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Dr. Shawn Talbott: 50% of them of that of the larger group of men’s ages 60 and up, have never talked about their feelings with other men, and it’s not quite as bad with the younger population. But it’s still bad. 25% of guys aged 30 to 39 say the same that they just don’t talk about those, those feelings.

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Dr. Shawn Talbott: Of this good group of this 38% that are feeling happy every day. Exercise is is a big, is a big piece of therapy for them. At 61, same number 61% spend 2 h or less on social media every day.

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Dr. Shawn Talbott: And just some other stats in general. What else are we doing, or or why not? So

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Dr. Shawn Talbott: let me point this one out, only 33% are taking supplements. Supplements are a big part of what we do here as mental wellness coaches, right? It’s a big part of the whole regimen. Right? We talk a lot about herbals. We talk a lot about probiotics and prebiotics, because in a lot of ways it’s the easy button for a lot of people, you’ll see

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Dr. Shawn Talbott: as I go down here. Supplements in the sense program are the first piece of the puzzle for a lot of people, because if we can help them de-stress and feel better, so their energy levels are higher and their mood is better, etc.

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Dr. Shawn Talbott: They’re going to make better choices in the other parts of their lifestyle. They’re going to sleep better, and they’re going to exercise more, and they’re going to do all the things that we want them to do if we can use the supplement to help them feel better quickly. In fact, right after this seminar, I’m going to jump on another one, and we’re going to talk to a whole group of fitness professionals, personal trainers, and and other like physical fitness coaches.

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Dr. Shawn Talbott: sports coaches.

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Dr. Shawn Talbott: And that’s the point that we’re gonna make to them is that we can train people all day long. But if we can help them feel better quickly. That’s gonna amplify, not just their physical performance, but their mental fitness as well. So that’s gonna be a whole. Another whole. Another topic right after right after this webinar but here are some of the obstacles for people. They don’t know where to start 37. They don’t have the money, 36%.

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Dr. Shawn Talbott: And they don’t have the time, 23%. And so these are all you know, those aren’t huge numbers, you know, 23% to 37. It’s it’s it’s not a majority. But I think it’s it’s it’s an it’s a set of obstacles for enough people. Where, again, what we do as coaches.

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Dr. Shawn Talbott: Sometimes we’re recommending free things for people to do right. Get outside, connect with other people, you know. Go for a walk, get your sleep. Those are all things that are that are free, you know. So there! There are plenty of things that we can do. And this number one obstacle don’t know where to start.

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Dr. Shawn Talbott: That’s where a coach comes in to help people figure out like where to take the first step. So I’ve talked about this kind of stuff a lot with with with this group already. The sense program. This is something I’ve been writing about and talking about for

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Dr. Shawn Talbott: more than 20 years, and it’s it’s it’s a big piece of what’s in the mental fitness book. It’s a big piece of the lifestyle interventions that we that will advocate for people as coaches in this in this certification program. So supplements, exercise, nutrition, sleep

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Dr. Shawn Talbott: and evaluation. And there’s a couple of other links in there. We talked about fermented foods last week. So this is the video. This is the version of the video that’s on Youtube. It’s the same video linked here that you have in the, in, the, in the canvas archives. That you can, that you can access as as a

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Dr. Shawn Talbott: as coaches. I’m just not sure if that is shareable out to your to your clients. But if you want your you know, if you want your clients to understand more about the value of fermented foods, you can, you can share that one with them. This link goes to a white paper that I did about

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Dr. Shawn Talbott: the case against Melatonin and just on one of the one of the local radios to well, no, it was the

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Dr. Shawn Talbott: It was the Npr station here in Boston. They did a piece on Melatonin on what is today today is Tuesday. So this must have been Friday last Friday talking about how Melatonin usage is still exploding, and they interviewed a whole bunch of different experts, and every single one of them said, Nope, you gotta get your kids off a melatonin. You gotta get your kids off a melatonin. You gotta find something different. And you know this, this.

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Dr. Shawn Talbott: this article here, this case against medal tone and makes that makes that case scientifically. So there that is that. Let me go. Are there any questions about that? The men’s health survey? I posted this on Linkedin this morning.

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Dr. Shawn Talbott: and there were a bunch of comments saying like, Hey, it’s not just. It’s not just men that are feeling anxious and irritable and tense, and all that kind of stuff. It’s also women which I agree with. And it’s not just. It’s not just American men. Right? This was a. This was a survey of of 1,500 American Men’s Health magazine readers. It’s it’s all around the world, right? So I mean, this is.

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Dr. Shawn Talbott: you know. Take these surveys for what they are right. They’re always in a defined population. Sometimes they’re in people with depression like diagnose depression, major depressive disorder. Sometimes they’re in people with generalized anxiety, disorder. Sometimes they’re fitness magazine readers, you know. So you have to sort of think about who the population is. But I think we see these parallels

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Dr. Shawn Talbott: across all these different surveys. And it’s just it’s just good to remind ourselves that there’s a that there’s a big population of people out there who can. Who can use our help?

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Dr. Shawn Talbott: Okay? So if there aren’t any questions about that, I want to shift gears a little bit. And for whatever reason in the last week or so

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Dr. Shawn Talbott: I’ve been getting a ton of questions about weight loss, supplements about Ozmik, about what Osmpe is this this? There are a class of medications called called Glip one Agonists, which I’ll talk about in a second. So I wrote this article to

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Dr. Shawn Talbott: to kind of put everything all in one place I’ve written about Ozmik a lot. So if you go to my blog and you type in Ozmik, you type in glp, you’re gonna find a bunch of different articles. I’m not a big fan. I I’m not anti pharmaceutical at all. But I’m not a fan of this class of medications for for 2 main reasons

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Dr. Shawn Talbott: we’re seeing they haven’t been on the market a long time, and what we’re seeing is lots and lots of symptoms coming like side side effects. I adverse side effects. I think a lot of people just think, oh, well, it’s an injection, or it’s a pill. And it’s gonna it’s gonna control my appetite, and if I have less appetite, I’m gonna eat less, and if I eat less I’m gonna lose weight.

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Dr. Shawn Talbott: True, partly true. All of what I just said there. But what you’re seeing now is you’re seeing problems with

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Dr. Shawn Talbott: pancreatitis. I have a nice little list of them down here. Stomach, paralysis, pancreatitis, bowel obstruction, and the and and and some of the some of the sort of like

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Dr. Shawn Talbott: symptoms that you can deal with if you want to, are things like constipation, bloating nausea, and all of those are because one of the main effects of of these glip hormones.

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Dr. Shawn Talbott: or this one glip hormone in in particular, a hormone called glucose, Glucagon-like peptide.

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Dr. Shawn Talbott: in addition to it, suppressing your appetite. What it also does is, it slows the transit of food through your digestive system right? So our body normally makes this. Our gut will make glip one

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Dr. Shawn Talbott: after we eat. So we eat a meal. I actually just finished dinner before I ran down here to get in front of my computer. So my gut now is making Glip one. That glip one is. Gonna go up to my brain and tell my brain, hey, gut, hey, hey! It’s the gut! The gut’s calling. We have a lot of food down here. We don’t need any more food right now you’re full. And so my brain gets the signal from my gut, saying.

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Dr. Shawn Talbott: I don’t need to eat anymore. I don’t need to eat anymore right now, so my appetite goes down, and I don’t eat. If you got that signal without having to eat

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Dr. Shawn Talbott: you, you would not eat right, so you would. You wouldn’t have your dinner, and that would be, let’s say, 600 calories worth of food that you didn’t take in. You guys understand how this is going right. So the appetite control piece is great. I think a lot of people

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Dr. Shawn Talbott: who have tried to lose weight have been unsuccessful because they got hungry and they they ate right? That’s a normal biological process. And the problem with that is that I think sometimes people who aren’t successful with their weight loss, journey.

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Dr. Shawn Talbott: They think that they they just should have more willpower if they just had more willpower, and they didn’t eat the thing, then everything would be fine, right? So they’re weak people, right? That is, that’s not it at all, not not even close to being it. There’s a whole bunch of metabolism going on, and and appetite is just one piece of it. So you you can take the drug. You know you you. So a glip one agonist

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Dr. Shawn Talbott: isn’t really glip one, but it’s a synthetic enough version where you get that glip, one signal right? So your brain says, I’m not hungry.

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Dr. Shawn Talbott: but your gut also says in in in answer to that signal, it slows the transit of the food. So the food is there. You don’t want it to just go racing through your gastrointestinal tract. You want it to stay there for a while, so you can digest it so you can absorb the nutrients so you can get all the value out of that meal that you just had. So therein lies the problem

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Dr. Shawn Talbott: for some people. That slowing of transit is what leads to a lot of these problems. That’s the stomach paralysis. That’s the pancreatitis. That’s the bloating and the gas and the nausea and all that. All that kind of stuff. So that’s why most people end up stopping.

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Dr. Shawn Talbott: They just they’ll take the drug and they’ll go. I feel awful all the time, and I don’t want to feel this way, no matter if I’m going to lose weight or not.

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Dr. Shawn Talbott: So it’s it’s not just glip one. That is the the those satiety signals and metabolism signals that are

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Dr. Shawn Talbott: that are that are coming from the gut and coming from the microbiome and going across the gut brain access, I actually did a fairly extensive deep dive into these metabolic signals that you can see here. There’s a part one and a part 2. I broke them up so that they would be a little bit easier to digest. Haha! No pun intended for people, so you can click on those and you can. You know you can. You can listen to them if you if you want to. But I talk about Glip one.

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Dr. Shawn Talbott: I talk about other other hormones like CC. And and insulin and cortisol and a whole bunch of others. I’ll give you the. I’ll give you the sort of moral of the story. There are dozens and dozens and dozens of metabolic signals that are going to and fro across the gut brain axis. Some are coming from the microbiome, some are coming from the actual gut tissue itself. Some are coming from other tissues.

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Dr. Shawn Talbott: and they all interact with each other. So it’s it’s a little pie in the sky to think that we can take just one drug that is gonna short circuit, all that signaling and take us to a good place without some kind of side effects, right? Because it really is this coordinated system, and you’ll see why this is important as I get as I get further through this blog post. But people who the drugs work for they and and work without side effects.

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Dr. Shawn Talbott: They work pretty well. You know, people lose about 10 to 20% of their body weight. So think about.

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Dr. Shawn Talbott: Let’s say you’re let’s say you’re 250 pounds, and you take Osmpe in a few months you’re gonna lose

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Dr. Shawn Talbott: 25 to 50 pounds right? That can be as like a significant, significant benefit. If you lose that much weight, your blood sugar is going to be better. You’re probably going to

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Dr. Shawn Talbott: need less of your diabetes, medications, your heart disease, risk is going to be improved. Your risk for cancer, and all the things that are that are elevated in terms of disease. Risks with obesity are going to be lessened. That’s that’s gonna be wonderful. And that’s why

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Dr. Shawn Talbott: these drugs are thought to be 100 billion dollar drugs, maybe into the into the trillions. When you start adding up Ozmpic and and Munjaro and we Govi and the other ones that are in the pipeline that are going to come out in the next couple of years. This might be a trillion dollar category for the pharmaceutical industry.

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Dr. Shawn Talbott: The other problem. Unfortunately, though, aside from the side effects while you’re taking them, is what happens when you stop taking them. And this has already been observed for people who had side effects and had to stop. The appetite comes back, weight comes back and it comes back really, really quickly, so as quickly as it can go away. It comes back even faster, and that can be really disconcerting for people metabolically, but also psychologically, it’s it’s so.

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Dr. Shawn Talbott: Proceed with caution. Let me just let me just leave it there. Okay, so what else can you do?

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Dr. Shawn Talbott: there’s a couple of things. And so the rest of this article talks about what else you can do. So there are natural ways that we can first of all increase the production of glip one, because it’s it’s a it’s a normal naturally produced gut hormone. So we can eat different nutrients that can accelerate or stimulate the production of that signal, and it’s going to be an appetite signal, or a or a less appetite signal what we call a satiety signal, a fullness signal.

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Dr. Shawn Talbott: It’s going to be a blood sugar control signal.

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Dr. Shawn Talbott: It’s going to be a burn fat signal? So that’s great. If we can get that naturally

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Dr. Shawn Talbott: at at a certain level it’s not gonna be as powerful or as potent as a synthetic drug is gonna be. But a lot of people don’t need that. A lot of people don’t need to put themselves at risk for those side effects to get some help on the appetite and fat metabolism and blood sugar controlling right? And we can do that naturally, we can get more of a gradual effect over time. So that’s one thing I’ll talk about what those nutrients are in just a second.

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Dr. Shawn Talbott: The other piece is to change what our fat is doing, change the actual tissue oven. So when most of us think of fat right the fat that’s on your stomach, the fat is on your thigh, the fat is on your on your butt. Wherever the fat is. We’re usually talking about a kind of fat called white adipose tissue.

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Dr. Shawn Talbott: This is just this is just a storage depot. In fact, I was going to show you a picture of this right? So so I don’t have the picture up, and I don’t want to go. Try to search for it right now.

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Dr. Shawn Talbott: but you can think of fat as as existing in 3 different types. White fat is nothing more than a closet where you put stuff in right. It’s just a storage depot. It doesn’t do anything really for the body. The problem with that kind of fat is, once it gets too big, once it gets over stuffed.

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Dr. Shawn Talbott: then it starts to send out signals that are inflammatory in nature. So fat fat cells, white fat cells, white adipose tissue cells as they get bigger and bigger and bigger, they start to produce these inflammatory cytokines, and that’s where fat gets its bad rap. That’s where fat becomes really bad for us, because it’s inflaming the entire body. The reason that it does. It is that

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Dr. Shawn Talbott: these these compounds that it makes these compounds called cytokines are cellular signers. So this fat cell

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Dr. Shawn Talbott: is basically getting bigger and bigger and bigger. It sends a signal to the fat cell next to it, saying, Hey, I’m getting really full right now. I’m reaching my maximum capacity.

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Dr. Shawn Talbott: Why don’t you start increasing your storage and increasing your storage and increasing your storage? So it’s telling the fat cells next door to suck up more fat, and the ones next door to suck up more fat. It’s sort of a chain reaction.

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Dr. Shawn Talbott: So that’s why it’s doing it. That’s why that fat cell is producing those cytokines. The problem is that those cytokines don’t just stay there in the fat cells. They end up percolating out through the throughout the rest of the body, and that inflammatory signal can lead to your tendons becoming inflamed and your muscles becoming inflamed, and your heart and your arteries and your brain becoming inflamed. And that’s what leads to

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Dr. Shawn Talbott: diabetes and heart disease and depression, and etc., etc., etc., right? So that chronic inflammation sometimes is coming from your leaky gut sometimes is coming from a dysfunctional immune system and sometimes is coming from a fat cell that is starting to reach its its filling capacity. Okay? So that’s not a very. That’s not a very good thing. Right? That white adipose tissue

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Dr. Shawn Talbott: we can. Trans.

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Dr. Shawn Talbott: What would be the right word we can transmogrify is not a word, but it’s something I learned in Calvin and Hobbes. We we can get that white fat to be less white and more brown, so brown fat you can see here, and I see, and II see a hand up. I’ll I’ll get that. I’ll get to that just a second

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Dr. Shawn Talbott: brown fat is metabolically active, fat. So it’s it’s it is a storage depot. But it’s not just a storage depot. It is a type of fat that can actually be metabolically active. It can burn off some of that storage. And so you can see here, brown adipose tissue

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Dr. Shawn Talbott: what we just sometimes call bat for short.

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Dr. Shawn Talbott: We’re born with that. Babies have it, children have it. And this is thought to be. This is just a little sort of little little funny aside. This is one of the reasons we think that babies and kids are little furnaces, right? They’re they’re just burning off heat, right? They have a quote unquote. You can see me do this in in quotes.

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Dr. Shawn Talbott: They have a higher metabolism. One of the reasons they have a higher metabolism is because they’re growing right, and all of that.

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Dr. Shawn Talbott: all of that metabolism that needs to happen to create new tissue burns a lot of calories. But the other reason they have a high metabolism is because they have a lot of this brown adipose tissue that is really really good at thermogenesis and thermogenesis is the generation of heat. And so when brown adipose tissue is active, it’s throwing off a lot of heat, and the the way it throws off that heat is by burning fat.

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Dr. Shawn Talbott: So if you can burn fat, make heat, your your body’s going to be a lot warmer.

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Dr. Shawn Talbott: That’s that’s what that’s what that’s what youngsters have, because they have so much of this brown fat the reason it’s able to do that is because it has a very rich blood supply, and it has a lot of mitochondria, mitochondria are the are the energy factories inside cells. So what if we could take white fat

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Dr. Shawn Talbott: and switch it out for brown fat? This is a process called browning, so you can take white fat all the way to brown fat, so that something that is inflammatory storage depot. White fat, becomes this metabolically active generator of heat

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Dr. Shawn Talbott: and calorie expenditure. Brown fat. There’s an intermediate type of fat that we don’t know is this just white fat that hasn’t quite all the way become brown fat yet, and it’s in process. Or is it a third type of fat that we call beige fat? So it might be that there’s white fat. There’s beige fat. There’s brown fat, or it might be that the beige fat is just a white fat that is on its way to becoming a brown fat. So that’s still.

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Dr. Shawn Talbott: research is still sort of, you know, out on that one. But if you can do that and burn off so many more calories and generate so much more thermogenic effect. That’s going to be a good thing, and that’s going to reduce your risk for all the inflammatory problems, depression and cancer and heart disease, and etc. Okay, sounds great. So how do we do it? But before we get to that, I’m gonna go up here and see what? Say, what Katie? Katy has.

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Dr. Shawn Talbott: Go ahead.

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Katy & Todd Randall: Oh, it’s actually me

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Katy & Todd Randall: Well, cause when you were talking about, you know white fats. That would. I guess you said it would. Kind of signals to the cells next to it.

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Dr. Shawn Talbott: Yeah.

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Katy & Todd Randall: cause II can have an issue with Lipomas I get. I mean, I’ve already had almost 70 removed

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Dr. Shawn Talbott: where I just get these little, you know. Yeah.

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Dr. Shawn Talbott: So do you think that could be that could like part of a connection to that. I don’t know. I think that might be. I think that might be a different thing. I’m not, and I’m not an expert on, on, on lip homas

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Dr. Shawn Talbott: but I you know the reason that they develop is because some sort of you know, inefficient signaling, and I don’t know if it would be these same inflammatory side of kinds that would play a role in that, or if it would be something else. I don’t know how that happened for sure.

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Dr. Shawn Talbott: So so let’s let’s get back to here. So this all sounds great. But how do you do it? What if you could

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Dr. Shawn Talbott: take that small amount of of brown adipose tissue that we have when we’re when we’re babies and young kids that we lose as we age. So I’ve got a Stat here somewhere.

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Dr. Shawn Talbott: We live by age 6. We only have about 5% of the amount of brown adipose tissue that we were born with. What if we could bring that back? Bring back the bat?

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Dr. Shawn Talbott: And there are ways that we can do that. So here they are

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Dr. Shawn Talbott: so cold. Therapy is one of the ways we can do this right. And I’m cold. Therapy is something that took me a while to

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Dr. Shawn Talbott: come around to right, because my first exposure to it was all the people who were talking about Wim Hof and getting into cold baths. And you you heard a lot of this, this Bro. Science on Instagram, and things like that, you know, you’d you’d see all these ripped people jumping in these ice baths, and

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Dr. Shawn Talbott: you know, saying how they they felt amazing, and they were losing fat, and they were gaining muscle. And all these like things that sounded ridiculous. But yeah, I have a link here. Numerous studies concur. That cold exposure actually can increase brown fat production. It’s probably not a massive, massive

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Dr. Shawn Talbott: increase, but if you do it consistently, either by dunking yourself in an ice tank or doing cold water swimming. The consensus at least right now is that if you do a minimum of 11 min a week of cold water exposure, so the water has to be below 60 degrees, and some people say below 55 is better below 50 is even better. So the colder you get the, you know, the the more of this thermogenic effect you’re gonna get.

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Dr. Shawn Talbott: You can activate that that thermogenesis and and produce a Browning effect in your white adipose tissue. So I am a. I am a fan now of of cold therapy. I do cold water plunges whenever I can. I live right across the street from a very, very cold ocean bay that we go into on a pretty regular basis.

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Dr. Shawn Talbott: And yeah, so if you’ve never tried this before, you should, you should try it, and a and 11 min a week. This means that you’re doing it, you know.

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Dr. Shawn Talbott: Most days of the week for a couple of minutes. Right? If you did it. 2 min a day. That’s 14 min. You’re in the. You’re in the sweet spot, so to speak. Okay, Melissa.

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Dr. Shawn Talbott: So a lot of people say that they just turn on the cold shower like after they shower. Then they get in the cold shower, for it does that kind of the same thing, or does it? I think you’ll get some of the mental benefits from it right? You’ll just feel better, because that will change your neurotransmitters. But I don’t think that’s going to be cold enough to have this sort of an effect right? And and when you click on this link, numerous studies concur, I think you’ll see some of that discussion.

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Dr. Shawn Talbott: Okay? So yeah, I think there’s, I think there’s mental wellness benefits that can be had in a cold shower. But I think these these metabolic benefits I think you have to have a little more of an intensity. Okay.

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Dr. Shawn Talbott: fasting. We’ve talked about fasting a lot, and I talk about it in the in in some of the course modules. Fasting, I think, is, is a good thing

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Dr. Shawn Talbott: within reason, right? I don’t think you need to have very extreme fast. I don’t think you have to fast, any more than the sort of 16 8 you know, scenario, that we that we talk about here what we call, you know, intermittent fasting or or time restricted eating would be. Would be a better way to to talk about that.

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Dr. Shawn Talbott: I like time restricted eating from the perspective of the microbiome. It can really help to push the microbiome down into the lower part of the gi tract, where it really needs to stay, to, to give us all these benefits that we talk about in terms of, you know, an immune system benefit and anti inflammatory effect production of neurotransmitters, all that kind of stuff. But fasting really teaches our body, how to handle calories better?

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Dr. Shawn Talbott: When should we store

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Dr. Shawn Talbott: in fat? When should we release? When should we burn? When should we not? And so there are good studies that show that fasting increases brown, fat, and thermogenesis. So fasting isn’t for everybody. But I think it’s something that a lot of people should try.

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Dr. Shawn Talbott: And you’ll get better and better and better at it right when you start fasting. You might wake up in the morning and not be able to fast for more than an hour or 2 before you need to eat. That’s fine. Right, that’s A 2 h fast is better than a 0 h fast, and then a 3 h is better than a 2 h, and a 4 h is better than a 3 h. You get the idea, and eventually you’ll get to the point where you’re not eating until lunchtime, and you feel great, and sometimes you’ll get to the point where it’ll be 20’clock, and you’ll go. Wait a minute. I haven’t even eaten

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Dr. Shawn Talbott: right. And this is partly the production of these satiety hormones. Right? So so you’re just you’re you’re you’re not. You’re not white knuckling your hunger.

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Dr. Shawn Talbott: You just don’t have the hunger because you have other signals that are telling you that you’re not hungry. So fasting can really improve your sensitivity to those signals. And as a result of that, better blood sugar control, better fat metabolism, etc., etc. Okay, so I’ve done whole deep dives about fasting. So I’ll just sort of leave that there and then

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Dr. Shawn Talbott: I ended my last discussion about the men’s health survey with talking about the sense program. And remember, in the sense program, the first S’s supplements. So that’s what this next next section is talking about. Food ingredients. What are some of the things that we can recommend to people that they eat that can increase. Some of these signals increase glip. One signals increase Browning effect signals to take white fat towards brown fat.

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Dr. Shawn Talbott: And there’s a lot of them actually capsaacin. So this is the compound that makes hot peppers hot

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Dr. Shawn Talbott: grains of Paradise. This is an African spice that’s used after meals to enhance the thermogenesis process. Creatine cinnamon tree halos, which is a which is sort of a metabolically interesting form of sugar. These all have evidence to show that they can help brown, white, fat, right? So take white fat through that process of becoming beige and hopefully eventually becoming

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Dr. Shawn Talbott: becoming brown. So 2 of these that I can that I can point to specifically. So this is the question that I’ve gotten a lot this week, and I don’t know what. I don’t know what has set it off. I don’t know if there’s been something on Instagram or tick Tock, or what? But lots of people have asked me.

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Dr. Shawn Talbott: how can we get a a glip? One signal from a natural a natural compound? Somebody asked me a couple of weeks ago about a about an ingredient called Berberine. Berberine is a is a great way to control blood sugar. I’ve actually used it in in product formulations.

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Dr. Shawn Talbott: previously. It’s not in any of the Amari products that I’ve formulated, but Burbury is a decent way to help people regulate their blood sugar, but it doesn’t do that through a glip. One signal one way to do that

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Dr. Shawn Talbott: is, is, through this particular bacteria, bifidobacterium lactase. BPL. One. So BPL. One is the strain designation. This one can help with a variety of different benefits. It controls appetite. So so your your satiety is higher, it increases fat metabolism, something called beta oxidation. This is your body, your body burning off fat calories. It has very significant effect on on a loss of belly fat.

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Dr. Shawn Talbott: I don’t know if they have cortisol data on this particular strain, but a lot of times we think of as as belly fat is cortisol fat or stress fat. So there’s a significant loss of belly fat here

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Dr. Shawn Talbott: and improve psychological mood. State reduced anxiety and depression. So there’s a lot going on here with this with this Bpl one strain.

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Dr. Shawn Talbott: probably because when you eat it, it’s telling your microbiome and telling your gut to change its signaling. And one of those signals, not not exclusively. But one of those signal changes is, is this glip one hormone, another way to do that is, with another African spice. So I mentioned this one up here at grains of Paradise, another African spice called glomerata.

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Dr. Shawn Talbott: So it’s it’s a fruit. They dry it down, they grind it up, they use it, they use it as a spice again.

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Dr. Shawn Talbott: traditionally after meals to help to enhance that thermogenic process. So this one really, I think, might be a nature Zempe. Where Berberine isn’t quite this one might be because it changes a number of different metabolic signals, including glip one. So if you click on this link you’ll you’ll go to a paper that talks about some of those signals, and like I said just a few minutes ago. There are dozens and dozens of these signals. I think I shared this story before

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Dr. Shawn Talbott: I have a friend that I went to grad school with who now works for a pharmaceutical company.

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Dr. Shawn Talbott: and his job at the Pharmaceutical company is studying appetite hormones. He studies what the fat tissue makes in terms of signals that go to the brain. Some of the some of those signals are hunger signals telling your brain that you’re to go out and get more calories. Some of those signals are satiety signals telling the brain to stop looking for calories. Right? So you know, talking to him is funny because he

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Dr. Shawn Talbott: you know. He got his Ph d in nutritional biochemistry, just like I did. And he took it one way, looking for synthetic agonists of these appetite pathways. I took it another way, looking for natural solutions to to all these different things. And it, you know, it’s funny to talk to him because he, he will say.

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Dr. Shawn Talbott: I have job security for the rest of my scientific career, because there is no way that we’re ever going to develop drugs to influence all these different signaling pathways. Right? It’s appetite is one of those, and metabolism is one of those over built

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Dr. Shawn Talbott: signals on top of signals on top of signals systems in the body, because think about it. If that ever went awry, if there were only one appetite signal, let’s say there were only one thing in the body that told the brain that it was hungry.

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Dr. Shawn Talbott: If that ever got knocked out, our whole species would have died off long time ago, right because we wouldn’t be hungry. We wouldn’t look for calories, we’d starve to death. And so the fact that it is so overlapping, driving us to seek food to find food, to store those calories, to not give them up easily. That’s that’s what we battle in our modern world, where we’re surrounded by these easily accessible calories like junk foods. Okay? So

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Dr. Shawn Talbott: so anyway, the moral of this whole story is.

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Dr. Shawn Talbott: instead of focusing on just one right saying, Oh, it has to be glip one or focusing on another one and saying, Oh, it has to be cortisol, or it’s these inflammatory cytokines, or it’s my mood, or it’s whatever.

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Dr. Shawn Talbott: Remember, when I talk about the gut brain axis, I always say it’s a system we don’t want to focus on just serotonin or just dopamine, or just any one thing. It’s a system, and we have to focus on all of it simultaneously and try to balance as many pieces of that system simultaneously as we can it, whether we’re talking about mood, whether we’re talking about metabolism, where we’re talking about any of the other things that we talk about in here

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Dr. Shawn Talbott: doing it in a in as comprehensive and as holistic.

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Dr. Shawn Talbott: Fashion as possible is what’s gonna get us the best results. And so here I’ve got a whole list of things, and I don’t link out to any of these things. But you guys can search them if you want to. So, for example, you can take something like a glomerata

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Dr. Shawn Talbott: to increase your, your, your brown, your Browning of your adipose tissue. You can take something like a Bpl. One strain of bacteria to amplify your glypone signaling. But then why not? Why stop there? Why not go to the next phase and do something to reduce your leaky gut. You could do carrot pumice. You could do acacia fiber, reduce inflammation

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Dr. Shawn Talbott: that we there’s a there’s a particular strain of bacteria. We just finished a study. On this lactivacillis Plantarum, Dr. 7. We found that that the group that got this specific strain of bacteria

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Dr. Shawn Talbott: they lost more weight. They lost more inches around their midsection, and they lost more percent body fat significantly than the control group that just that just got a placebo.

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Dr. Shawn Talbott: That group also had significant increases in their energy levels, right? So that speaks to the fact that they were probably burning off more of their fat, which showed a weight loss effect. But it also showed showed an energy metabolism effect.

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Dr. Shawn Talbott: You could reduce cortisol with orange peel, because this can be really really high in these compounds called called Pmfs polymethoxylated flavones that can lower the production of cortisol. We can maintain lean mass. So maintain your muscle mass, which is the source of a lot of your calorie expenditure with branch chain amino acids. And so one more time, I’m just gonna say it for for effect.

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Dr. Shawn Talbott: It’s not that orange Peel is the most important thing, or that Dr. 7 is the most important thing, or carrot promises more important thing. They all do different pieces of that overall metabolic signaling. And if we can do a little bit here, we can change this signal 2%, and we can change that signal one. We can change that signal 5%.

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Dr. Shawn Talbott: Then pretty soon you’re getting up to a 20% overall benefit in all these different areas that your body doesn’t really adapt to right. So you can reap that benefit over time. So here’s my full disclosure. You guys already know this. I write a lot of books about this, and if somebody buys one of my books about mental fitness, or about losing weight naturally, or about controlling their inflammation, or whatever

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Dr. Shawn Talbott: I make a couple of pennies. I also formulate a lot of products. I formulate products for Amari right now. Because I’m chief science officer there. But I’ve formulated

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Dr. Shawn Talbott: oodles of products for dozens and dozens of different companies. And a lot of those products are still on the market using some of these and these ingredients that I’ve just talked about. So just so, people know that like I’m not, I’m not exclusively, exclusively an academic teaching courses like this. I also have these other parts of my life as a formulator and an author, etc. So you know, just II did a TV interview last week, and the the interviewer

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Dr. Shawn Talbott: asked me that right? They had a copy of my book. We talked about the microbiome. We talked about the gut brain access. We talked about mental wellness and neurotransmitters, and all this kind of stuff. And then he asked me, he goes, do you think that your your research and your work is compromised in any way, because you also formulate these products that are commercial products out there.

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Dr. Shawn Talbott: And I said, No, I don’t think it compromises. It’s not a conflict. It’s actually an enhancement. It’s it’s it’s it’s in alignment with what I do to take this science and put it into something. So people can use it. Right? That’s the application of this science. And you know, if people get a benefit, Hallelujah! If they don’t get a benefit, then they can try something else and probably get their money back so

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Dr. Shawn Talbott: and then the last part of this blog is just a bunch of other articles. You guys know that I’m an ambassador for the Global Wellness Institute. And they put out a lot of really cool special reports, a lot of them that I share with you guys in the class. And they have. They have a list of of some other really nice articles about brown fat. And you know, metabolism and things like that. So I’m gonna go here

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Dr. Shawn Talbott: and stop my share. We still have. We have about 7 min until the top of the hour before I have to jump on my next call. So

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Dr. Shawn Talbott: I’m gonna go back here and see. There’s nothing in the chat right now. So I’ll just I’ll throw it open to you guys and see if anybody wants to unmute and ask any questions or have any discussion about what we just talked about.

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Dr. Shawn Talbott: Hey, Sean, it’s Leo here, hey! What time is it where you are? 1130, or 1123 am. On Wednesday

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Leo Ferreira – Adelaide, Australia: in Adelaide. Here? the question is just going back to methylation A few weeks ago I did a a 3 day zoom with Eric Wory, and on Monday they had a guest speaker, which was Gary Brecke, and he talked about

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Leo Ferreira – Adelaide, Australia: I guess the mutated genes, 5 of them. But mph!

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Leo Ferreira – Adelaide, Australia: Fr being one of them which prevents folic acid methylation. So I like we’re talking about. So I picked up the today’s

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Leo Ferreira – Adelaide, Australia: call just in time to hear that bit on of.

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But I was talking, thinking about what other

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Leo Ferreira – Adelaide, Australia: areas should we be concerned about in terms of being able to actually, properly methylate the nutrients into their active forms.

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Dr. Shawn Talbott: Well, if if your microbiome is balanced, you don’t really need to worry about it at all. You know what I tried to explain on the on last week’s call. And I’m not sure if you were able to listen to the whole thing. But if your microbiome is in a good place, methylation just happens right. Even if you have any of those Snps right any of those genetic variants where you would be a less and less and less good methylator.

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Dr. Shawn Talbott: Your body will make all the methylation cofactors that you need. So it’s almost like you don’t even have that aspect of your. Your. Your genetic profile is, is not broken, so to speak, right? Because it’s it’s like a non-factor. So

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Dr. Shawn Talbott: we can give people methylated forms of the B vitamins. And you know that’s that’s that’s always a smart thing to do. But if your if your microbiome is the source of those methylation factors in the first place, just get a better microbiome and and nourish it. Give it the right amount of fiber, and you’ll make what you need, and you’ll be able to methylate 100%, just like, just like anybody else.

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Leo Ferreira – Adelaide, Australia: Okay? Awesome. Thanks.

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Dr. Shawn Talbott: Yeah. Sure. Melissa, go ahead.

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Melissa Morgan: So this doesn’t really have to do with weight loss. This is kind of another.

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Melissa Morgan: I saw your post about your dog and your supplements that, and there were a lot of people that were asking about that. So we just got a puppy in August, and I’ve been giving her Amari products from the time that she came to us. I just mix like some

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Melissa Morgan: the Greek yogurt with the sea fiber and the antibiotics and super food, and I just give her like a little dollop of that. But I’m just curious what? What you do? Because.

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Dr. Shawn Talbott: yeah. So I give. I give my dog every morning in their breakfast they get probiotics. sunset or omega. I. So I so I switch them off.

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Dr. Shawn Talbott: And what is the other one? There’s another one that oh, oh, they get it! They get a glucose. I use that. I use a sort of a a dog, a dog.

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Dr. Shawn Talbott: glucosamine. So they so they get that at night sometimes. So right now it’s it’s almost 80’clock, almost 8 pm. Here on the East coast. When I after this next call, when I go upstairs, they’re probably gonna be a little bit, you know, anxious because I’ve been away from them for for a while, so I might give them a little bit of hemp oil on a dog biscuit right to just sort of calm them down, chill them out, get, you know. Get them, get them ready to

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Dr. Shawn Talbott: get them ready for bed. But those are the only supplements that I give them. Glucosamine probiotics, omegas, whether that’s omega or sunset. And then, as sometimes hemp.

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Melissa Morgan: Okay, alright. Okay, thanks.

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Dr. Shawn Talbott: And then, Sedalia, you’ll get the last word tonight.

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Cidalia Murta: Okay,

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Cidalia Murta: I have a very vague, very weird question. So I was talking to a friend about supplements. She’s on Amari. She’s she’s she’s taking a bunch of supplements. And she stopped because she says she noticed when she takes supplements, and she just made a very general comment that she feels uneasy kind of weird, not really a pain, but a a little uneasiness

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Cidalia Murta: underneath the right ribs. She thinks that’s around her liver.

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Cidalia Murta: Huh! You ever heard of that at all? Like no? Well, you know, when people start a new supplement regimen or a new

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Dr. Shawn Talbott: a diet regimen or a new anything. Right? There can be all sorts of non specific things going on right, just as their body adapts. They might feel a little weird. Sometimes we might feel even worse. Right? We’ve talked here in this class about what happens if somebody feels worse instead of feeling better in some of the things that we recommend.

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Dr. Shawn Talbott: that just happens sometimes. And so a lot of times we can say, let’s dial things back a little bit and see if it’s just an adjustment thing, let’s get you off the supplements for a while and see if your symptoms go away and then put you back on and see if they come back. That’s the only real way to know

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Dr. Shawn Talbott: but it it most often. It’s just their body getting accustomed to a new level of nutrition, and you have to. Sometimes you have to play around with it. Yeah, I wish it could be more specific. But sometimes it’s just kind of trial and error. Yeah, yeah, she says, she goes on, it hurts so she feels kind of weird. So she stops. And it’s kind of okay. And then so it seems like a little pattern like that.

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Dr. Shawn Talbott: And and just one more question. Do you break the capsule when you give the probiotics to you, though? No, I just throw it right in their food, and they just

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Dr. Shawn Talbott: alright and great to see everybody. I’ll see you guys all. So next week is Christmas. So merry Christmas to everybody for those who celebrate and I’ll I’ll post up in the discussion area. You know we might have a we might have a class on Wednesday or Thursday next week. Okay? Alright.

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"?!?!

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