Certified Mental Wellness Coach (CMWC) – August Dates Added

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

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

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

Total costs are:

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

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

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

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

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

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

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

Tentative Schedule:

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

Background – Why Becoming a CMWC is Important

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

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

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

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

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

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

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

Amare Product Stacks – with EDGE

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

Mental Fitness Book – Coming Sept 14

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

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

MFD thumbnail.jpg

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

OR

Your Gut (bacteria) Influence Your Mood…new study

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

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

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

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

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

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

By Fiorella Valdesolo
June 8, 2021


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

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

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

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

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

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

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

Cookies for Breakfast!

Boosted Breakfast Cookies (with oatmeal)

May is Mental Health Awareness Month!

What could help us feel better than a warm cookie?

Yesterday, I shared my recipe for Healthy Breakfast Cookies with Brooke at KUTV’s Fresh Living – see the segment here

They contain citrus flavonoids (to boost brain neurotransmitters in your first brain) – as well as bananas and oatmeal (to nourish your gut microbiome – aka your 2nd brain), and dark chocolate (for heart health – aka your “3rd brain”).

So – these cookies can help to boost your entire Gut-Heart-Brain-Axis for ultimate Mental Fitness.

Yes, you can make cookies for breakfast (or whenever the urge strikes), and in one bowl. This simple cookie is at its best warm and soft.

20 min – makes 4 cookies (increase amounts for extra cookies)

1 extra ripe banana

1⁄4 orange, zest + juice

2 scoops Amare GBX Protein powder (any flavor)

1⁄2 cups oatmeal

2 T. sesame seeds, toasted

2 T. dates, chopped Pinch of salt

1⁄2 tsp. olive oil for baking sheet or parchment paper

Preheat oven to 350 degrees.

Place peeled bananas in a bowl and use a fork to mash into a paste. 

Add in orange, Amare GBX Protein powder, oatmeal, sesame seeds, dates, and salt. 

Mash into the bananas.

Rub oil on a baking sheet and then spoon or roll out balls of breakfast cookie dough onto the baking sheet, with 2 inches between each cookie ball.

Bake for 15 minutes. 

When the cookies finish remove them from the baking sheet with a spatula and allow them to cool. Store in a closed container to avoid drying out

NOTE = this recipe is SUPER easy to modify by adding/substituting ingredients based on your preferences. For instance, for this one that I did for KUTV’s Fresh Living, I did a half/half blend of chocolate/vanilla Amare GBX Protein, a combo of nuts/seeds (cashews, pumpkin seeds, sunflower seeds), and a couple handfuls of dark chocolate chips – YUM!

Calling All Health Professionals – Become a Certified Mental Wellness Coach (CMWC)!

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

We held our first CMWC course in Wisconsin at the end of April and had great feedback about the content.

Our next course will be held June 2-3-4-5 in Plymouth MA – and the location will be our new mental fitness retreat at 3 Waves Wellness.

Total costs are:

  • Tuition = $1,200 per student
  • Lodging = $1,000 for 4 nights at 3Waves Wellness – and if you want to arrive earlier or stay longer, we can arrange that too! (other area lodging is also available).
  • Food = included breakfast, lunch, dinner, refreshments
  • Fun = included whale watch, history walk, kayak/SUP, beach day (weather dependent)
  • CMWC course materials (from Functional Foods Institute) = $299 (details below)
    • 16 CEUs
    • Textbook = Functional Foods and Mental Health ($150 for e-book)
    • Membership in Functional Foods Institute ($99/year)
    • Certificate Fee ($50)

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

Our on-site room options include 3 queens with private baths, 2 kings with private baths, 3rd floor suite with 2 private king rooms sharing one bath…

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

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

This will be a special event focused on Health Professionals (physicians, chiropractors, nurses, health coaches, etc) – so it will be a smaller intimate “workshop style” event – and seats will fill quickly…

To reserve your seat or ask any questions, please call/email me directly at 801-915-1170 or smtalbott@mac.com (we are still setting up our credit card processing, so you can “reserve” your seat in the class now and pay later).

Tentative Schedule:

  • June 1 (Tuesday) – arrive and settle in
  • June 2 (Wednesday) – 9am-1pm Learning / 1-2pm Lunch / Afternoon Fun
  • June 3 (Thursday) – 9am-1pm Learning / 1-2pm Lunch / Afternoon Fun
  • June 4 (Friday) – 9am-1pm Learning / 1-2pm Lunch / Afternoon Fun
  • June 5 (Saturday) – 9am-1pm Learning / 1-2pm Lunch / Afternoon Fun
  • June 6 (Sunday) – checkout as a newly Certified Mental Wellness Coach!

Background – Why Becoming a CMWC is Important

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

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

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

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

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

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

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

Financial Wellness is Mental Wellness

Recent surveys such as the World Happiness Report have shed new light on the devastating impact of the pandemic on mental health and mental well-being (defined in the report as, “the full breadth of a person’s emotional, social, and cognitive function and capability”).

Younger age groups have experienced the steepest declines in mental wellness during the pandemic – with nearly 50% reporting symptoms severe enough that they find it “challenging to function effectively in life.”Many of these challenges stem from school closures, early job losses, and the deep uncertainty about the future – each of which is expected by most experts to affect their level of mental well-being for years to come.

Amid this dismal outlook for young adults is a potential bright ray of hope – due to the growing awareness of the twin considerations of wellness and purpose when it comes to work. In the post-pandemic era, employees and self-employed will expect their jobs and careers to bring not merely a paycheck, but also a significant sense of purpose to their lives.

This has little to do with the Silicon Valley nonsense of foosball tables and free lunches (in exchange for 80-90-hour works weeks) – but rather with how we structure our work time, when and where we work, an emphasis on time versus dollars, and an ability to “do good” for others while we are “doing well” for ourselves.

As we enter the middle of 2021 and we can begin to see the light at the end of the tunnel with parts of the country opening up, we are already seeing a culture that is craving authenticity around the “M-word” – MONEY. Right up there with religion, sex, and politics, MONEY has been one of those “taboo” topics that you never discussed in polite conversation.

As the number-one source of mental distress globally, it is about time that we have an open and honest discussion about money and mental wellness. The Global Wellness Institute has identified “Financial Wellness” as one oof their top mega-trends for 2021 because, “society is finally waking up to the link between money and mental health.”

We know from numerous global scientific surveys that financial stress affects physical health (blood pressure, respiratory symptoms, pain levels, and rates of tension and anxiety) – and mental health (because people with depression and anxiety are 3x more likely to be in debt). According to Bank of America, financial concerns negatively affect the mental wellness (59%) and physical health (56%) of respondents in a national survey.

Let’s be honest – all the yoga classes, personal training sessions, and green juices in the world won’t make mentally well or physically fit if you’re buried in financial anxiety. As such, we at Amare Global prefer to frame “money stress” not purely as a finance problem but more broadly as both a mental wellness and physical health problem – but one that also has an actionable SOLUTION.

In my upcoming book, Mental Fitness, I write about “Financial Fitness” – which is partly about how much money you have, but also how you make it (with purpose) and how you use it (wisely, so you have the resources to help yourself and help others).

Our relationship with money is more than just dollars and cents – it is heavily emotional and psychological – so “Financial Fitness” considers how money impacts more holistically in our entire life.

Pre-Order Mental Fitness

My new book – Mental Fitness – is available for pre-order!

Sept 14 release date – and covering how to maximize mood, motivation, and mental wellness by optimizing the brain-body-biome (3 brains, microbiome, mindset, movement, mental wellness diet, probiotics, prebiotics, postbiotics, phytobiotics, and much more)…
— Read on www.turnerpublishing.com/books/detail/mental-fitness

Languishing and the Food/Mood Connection

Just the other day (May 6), the New York Times published yet another article highlighting the profound links between our diet and our mental wellness – the proverbial “food/mood-connection” – showing quite clearly that what we eat dramatically influences how we feel.

Diving into the science underlying the food/mood-connection shows us the close links between our gut and microbiome (often called the “2nd brain”); our heart (often called the “3rd brain”); and how our “first brain” (the one in our head) feels, behaves, and performs on every level imaginable.

These are precisely the topics that I cover in my upcoming book, “Mental Fitness – Maximizing Mood, Motivation, and Mental Wellness by Optimizing the Brain-Body-Biome” – which is on pre-order now wherever you buy books.

An earlier NYT article (April 19) by the amazing Adam Grant – that I tweeted about and shared quite a lot, outlined the “emotional limbo” that many people are feeling – referred to as “languishing” in psychology research (and which is linked to what happens across our “3-brains” and our “brain-body-biome”).

The opposite of languishing is “flourishing” – just as the opposite of burnout is vigor and the opposite of depression is vitality and the opposite of stressed out is resilience.

Languishing is not quite burnout and not quite depression, but is more like feeling “blah” or “meh” and not really getting as much enjoyment or excitement out of life or certain hobbies as you once did. You feel sort of stagnant and empty. You might have brain fog or cloudy thinking or a lack of motivation.

On the “Mental Wellness Continuum” that I’ve been talking about for more than a decade – we have depression, anxiety, and burnout at the low end – and vigor, thriving and flourishing at the high end – and the dreaded “blah” or “fine” or “stressed out” (also known as languishing) in the middle. The middle “ho-hum” region is where most of us find ourselves due to chronic stress, and especially after what we’ve all been through (and are still going through) with the pandemic. 

The Global Wellness Institute has recently picked up on and refined the Mental Wellness Continuum model with a dual-axis approach that I really like to help us distinguish between mental illness and mental wellness (you could be mentally healthy but not fully mentally well).

The big problem for people who are languishing isn’t just that you feel like crap and your drive has dwindled, but that you might start becoming “indifferent to your indifference” and you just stop caring about much of anything – or even be able to see your own suffering.

If you find yourself endlessly and mindlessly doom-scrolling Twitter, Instagram, or Facebook, then you might be languishing – and you might need to hit the “reset button” to snap yourself out of it. This might be to take a small step to do something to improve your mood or motivation (like Edge for me) – or get yourself into the zone (like exercise for me) – or something to get you into a flow state (like writing for me) – or focus on something fun that requires focus and is non-work related (like playing the guitar for me) – whatever works for you to get you out of the languishing rut. Small steps lead to small wins that can be strung together day after day like breadcrumbs to lead you away from languishing and toward flourishing.

My upcoming Mental Fitness Book provides the link between how we use lifestyle interventions (like food, supplements, movement, mindset, sleep, stress management, and many others) to reduce languishing, stress, and burnout – and foster flourishing, vigor and resilience.