Amare Deep Dives

Every week or so, I do a Zoom call where I talk about a different aspect of science related to Mental Wellness – everything for stress to depression to neurotransmitters to immune functions, etc.

We post the recorded calls (videos) at and also on my YouTube channel at the links below.

Many people have asked me for the slides – so I have included links below to download the slide decks that I used during each call.

I hope you enjoy these mini-seminars, and please let me know any comments you have and what topics you’d like to see covered in coming episodes?

Topic = “Phased Benefits” of Amare Products (how long until you feel better?)


Topic = Metabolism = How gut-brain-axis modulation and Amare products may help with “metabolism” issues such as insulin/glucose/thyroid/diabetes/obesity.


Topic = Stress, Burnout, Resilience (How gut-brain-axis modulation can help reduce stress and burnout, while improving mood and resilience)


Topic = Overview of the FundaMentals Clinical Trial (microbiome modulation & mood improvement)


Topic = Stress & Addiction (how gut-brain-axis modulation may be a natural approach to reducing cravings and addictive tendencies)


Topic = Mental Wellness & Physical Health (how improving your “mental” wellness such as mood, focus, and energy levels can also lead to improvements in pain, skin, weight, appetite, and many other “physical” benefits)


Topic = Gut-Brain-Axis Balance for Athletes (why should an athlete care about GBX balance?)


Topic = Importance of Gut-Brain-Axis Balance for ADHD/Autism (how to maintain efficient crosstalk between our two brains).


Topic = Targeted Nutrition for Cellular Protection (how to not only directly protect your cells with the right nutrients, but how to use phytonutrients to stimulate cells to protect themselves with enhanced production of antioxidant enzymes, stress response proteins, and activation of anti-aging pathways).


Topic = Enhancing the “Axis” portion of the Gut-Brain-Axis (how and why the communication network between our “two brains” is so important – and how you can enhance it’s efficiency).


Topic = Improving Brain Function and Memory (how can we naturally improve focus, memory, and overall brain health)


Topic = Deep Dive on Amare’s Sleep+ & Relief+ (how they work and why they’re unique)


Topic = Natural Approaches to Stress, Anxiety, and Depression (how modulation of the microbiome, optimization of the gut-brain-axis, and natural neurotransmitter balance can help to improve mood, energy, and focus)


Topic = “Detox Effect” – what happens if you feel WORSE before you feel BETTER? (this can comseimte happen to some people going thru a “rebalancing” regimen that may include dietary changes, supplements, exercise, etc – but the “bad” feelings will pass and you’ll feel better as your body adjusts.

  • Video
  • Slides – no slides for this one, just talking and answering several questions


Other Slides that might be interesting to some people…

Slides I used at the Mental Health America 2018 Conference when I talked about, “Food for Thought – Nutritional Psychology and the Role of Nutrition in Mental Wellness” =  Talbott MHA Conference June 2018

Topic = Shorter slide deck that I use when I do a “science overview” on our Tuesday Science Zoom = Talbott Tuesday Solo

Topic = Slides that I use when I do a longer science/product overview – we often split these into a Morning session (overview of Mental Wellness, Gut-Brain-Axis, and Fundamentals) and an Afternoon session (deeper dive into some of the product-specifics)

Topic = Slides that I tend to use when I speak to a group of Health Professionals about microbiome modulation, gut-brain-axis optimization, and mental wellness enhancement = GBX HealthPro


Stress-induced muscle loss & fat gain

Nice review from Greek researchers on the role of STRESS leading to adverse changes in body composition = loss of muscle (sarcopenia) and gain of fat, especially belly fat (abdominal fat accumulation).


Recent studies have suggested that body composition is key to health and disease. First, fat tissue is a complex, essential, and highly active metabolic and endocrine organ that responds to afferent signals from traditional hormone systems and the central nervous system but also expresses and secretes factors with important endocrine, metabolic, and immune functions. Second, skeletal muscle mass is an important predictor of health in adult life, while severe mass loss has been associated with the frailty of old age. Studies have shown that skeletal muscle is also an important endocrine organ that secretes factors with autocrine, paracrine, or endocrine actions, which have been associated with inflammatory processes. Third, the bone is also a systemic endocrine regulator playing a pivotal role in health and disease. Finally, proper hydration in humans has been neglected as a health factor, especially in adults. Chronic stress and stress hormone hypersecretion alone or associated with distinct disorders, such as anxiety, depression, obesity, metabolic syndrome, autoimmune disorders, type 2 diabetes mellitus, and polycystic ovary syndrome (PCOS), have been associated with psychological and somatic manifestations, typically, increased fat mass, osteosarcopenia/frailty, cellular dehydration, and chronic systemic inflammation. This review aims to provide new insights into the newly developed concept of stress-related osteosarcopenic obesity and its prevention.


Happy Birthday America!

The Declaration of Independence

The unanimous Declaration of the thirteen united States of America

When in the Course of human events it becomes necessary for one people to dissolve the political bands which have connected them with another and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness. — That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, — That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn that mankind are more disposed to suffer, while evils are sufferable than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security. — Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

He has refused his Assent to Laws, the most wholesome and necessary for the public good.

He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.

He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.

He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their Public Records, for the sole purpose of fatiguing them into compliance with his measures.

He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.

He has refused for a long time, after such dissolutions, to cause others to be elected, whereby the Legislative Powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.

He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.

He has obstructed the Administration of Justice by refusing his Assent to Laws for establishing Judiciary Powers.

He has made Judges dependent on his Will alone for the tenure of their offices, and the amount and payment of their salaries.

He has erected a multitude of New Offices, and sent hither swarms of Officers to harass our people and eat out their substance.

He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.

He has affected to render the Military independent of and superior to the Civil Power.

He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:

For quartering large bodies of armed troops among us:

For protecting them, by a mock Trial from punishment for any Murders which they should commit on the Inhabitants of these States:

For cutting off our Trade with all parts of the world:

For imposing Taxes on us without our Consent:

For depriving us in many cases, of the benefit of Trial by Jury:

For transporting us beyond Seas to be tried for pretended offences:

For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies

For taking away our Charters, abolishing our most valuable Laws and altering fundamentally the Forms of our Governments:

For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.

He has abdicated Government here, by declaring us out of his Protection and waging War against us.

He has plundered our seas, ravaged our coasts, burnt our towns, and destroyed the lives of our people.

He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation, and tyranny, already begun with circumstances of Cruelty & Perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.

He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.

He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.

In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince, whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.

Nor have We been wanting in attentions to our British brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.

We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these united Colonies are, and of Right ought to be Free and Independent States, that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. — And for the support of this Declaration, with a firm reliance on the protection of Divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.

New Hampshire:
Josiah Bartlett, William Whipple, Matthew Thornton

John Hancock, Samuel Adams, John Adams, Robert Treat Paine, Elbridge Gerry

Rhode Island:
Stephen Hopkins, William Ellery

Roger Sherman, Samuel Huntington, William Williams, Oliver Wolcott

New York:
William Floyd, Philip Livingston, Francis Lewis, Lewis Morris

New Jersey:
Richard Stockton, John Witherspoon, Francis Hopkinson, John Hart, Abraham Clark

Robert Morris, Benjamin Rush, Benjamin Franklin, John Morton, George Clymer, James Smith, George Taylor, James Wilson, George Ross

Caesar Rodney, George Read, Thomas McKean

Samuel Chase, William Paca, Thomas Stone, Charles Carroll of Carrollton

George Wythe, Richard Henry Lee, Thomas Jefferson, Benjamin Harrison, Thomas Nelson, Jr., Francis Lightfoot Lee, Carter Braxton

North Carolina:
William Hooper, Joseph Hewes, John Penn

South Carolina:
Edward Rutledge, Thomas Heyward, Jr., Thomas Lynch, Jr., Arthur Middleton

Button Gwinnett, Lyman Hall, George Walton

Amare Nominated for Additional Awards

Coming close on the heels of winning “Best New Finished Product” (of 2018) for our FundaMentals Pack for supporting Gut-Brain-Axis and improving Mental Wellness, Amare’s “Mood+” product for improving mood/stress/tension has now been nominated as “Botanical Product of the Year” – and the company itself has been nominated as “Startup of the Year” by natural products industry leader Nutra-Ingredients-USA.

See the Press Release HERE


Protect BOTH Brains with Nutrition

When it comes to optimal brain nutrition and neuron protection, there really is no better option than Amare’s VitaGBX.

Why? Because it’s the only comprehensive multi-nutrient to nourish both the body and the mind in a holistic way. VitaGBX is the ONLY product that activates the entire family of Cellular Defense Responses (CDRs) that not only protect cells throughout the body, but also stimulate them to protect themselves.

Activating a family of cellular “switches” (the CDRs) induces a series of cellular anti-stress genes and increases production of internal antioxidant enzymes and related protective proteins.

One way to think about the coordinated cellular defense response (CDR) and the multiple cellular defense pathways that can be activated by certain herbs and nutraceuticals, is to think about the protection to our national defense provided by multiple armed forces. In many different ways, our nation, cities, and communities are protected from various threats by the local police or fire departments; the CIA/FBI; the National Guard and Coast Guard, and all the way up to the “big guns” of the Army, Navy, Air Force, and Marines. The “level” of response and protection will depend on the route and the type of threat (stressor) encountered. When we activate the local and national defenses to protect the country, it’s very similar to activating the wide range of cellular defense responses (CDRs) through multiple internal biochemical pathways that go by abbreviated names such as NfkB, SIRT1, Nrf2, mTOR, HSP70, and myriad others.

You might think of the CDR pathways as an internal “thermostat” for cellular stress. Whenever a cell is under stress—whether from oxidative stress, inflammatory stress, aging stress, or any type of other stress that our modern world might throw at us, the CDR pathways sense the stress and induce numerous protective responses. Some of these responses help to reduce free radical damage, or oxidative stress (antioxidant enzymes), while others help to clean up damage (housekeeping proteins), and still others prepare our cells for exposure to future stressors (heat shock proteins).

This natural induction of CDRs is very much a “master regulator” of the body’s antioxidant and protective response—and the same mechanism at the heart of numerous new biotechnology and pharmaceutical research projects. In many ways, the natural induction of CDRs is the future of holistically maintaining proper internal balance, protecting our bodies from destructive environmental factors, and encouraging the repair mechanisms to help us thrive in the face of a world filled with biochemical imbalancers and cellular stressors.

There are a number of products on the market that only activate the Nrf2 pathway (antioxidant) – and other products that inhibit the Nfkb pathway (anti-inflammatory) – and others that activate SIRT (anti-aging) or mTOR (metabolism) or HSP70 (stress), or autophagy (cellular cleanup) – but VitaGBX is the only formula that balances ALL of these vital CDR pathways to provide ultimate protection to delicate brain neurons and the trillions of cells throughout our entire body.

Role of Nutrition in Mental Wellness

Had a great few days in Washington DC this past week – stopping by Great Day Washington to talk about how we can change appetite by eating the right foods and supplements to help modulate microbiome bacteria and restore neurotransmitter balance – and speaking at the Mental Health America conference about the prominent role of nutrition in mental wellness.

See the video from Great Day Washington HERE

See my slides from MHA below (PDF)…


Brain Shrinkage?

Are you keeping you brain plumped and pumped?

Did you know that your brain can shrink in response to a variety of environmental exposures such as poor diet, inflammation, and aging?

Did you also know that you can use lifestyle changes to improve brain function and prevent many of the age-associated problems with memory, mood, and mental focus?

I visited KUTV’s Fresh Living recently to talk about Brain Health & Your Diet – you can see the clip HERE.


June is Brain Awareness Month!

Did you know that Alzheimer’s disease kills more people than prostate cancer and breast cancer combined?

As our brains age, they can slow down so we have trouble with memory, and mood, and motivation. This slowing down is caused by changes in neurotransmitters, reduced blood flow, and buildup of dysfunctional proteins called amyloid. These amyloid proteins can interfere with the function of brain cells (neurons) and eventually lead to neuron destruction (brain cell death).


-7.5h per night clears amyloid (by “flushing” amyloid away from neuron buildups)

-sleep loss is the most predominant risk factor for Alzheimer’s risk (more than age, genetics, etc).

Intense Exercise

-increases brain blood flow

-loosens amyloid for clearing

-total of just 3 hours per week of exercise (30min x 6 days per week = 2% of your day)!

-2/3 cardio (alternate fast/slow walking)

-1/3 strength (full body = legs, back, chest, shoulders, arms)

Eat Anti-Inflammatory Foods and Spices

-healthy fats (avocado, olive oil, nuts, fish oil) – the brain is mostly Fat (~60%)!

-spices (turmeric, oregano, basil, rosemary, thyme, cinnamon, nutmeg)

-Fast once per week = 14h to 16h to increase autophagy (cellular housekeeping)

-stop eating after dinner

-skip breakfast

-eat a healthy lunch

-controls blood sugar

Social Connection and Brain Exercise



Foods That Fight Depression


Am I really writing about this topic again? Suicide? As I’ve done so many times in the last couple of month?

Kate Spade!

Anthony Bourdain!

I’m pissed.

Not because of what they did (we all struggle with our own demons)…

Not because of the (mostly) formulaic media coverage about how “we just don’t know what leads people to commit suicide” (we actually have some very good and NEW ideas about what leads to problems with Mental Wellness)…

But because of the fact that we have a LOT of natural options for alleviating depression and improving mental wellness that are BETTER than any of the poorly-effective, high-side-effect, dangerous, addictive, synthetic drugs that millions of Americans are taking every day (and struggling to quit). These drugs don’t make anyone feel good – they just make you feel terrible in a different way than you felt before.

Just last month, I was talking on KUTV’s Fresh Living about “foods that fight depression” – in celebration of National Mental Health Awareness month. See that clip HERE.

A growing body of scientific research is showing that a “Mediterranean style” can not only prevent depression, but can reverse it after it’s started.

Scientists have known for at least a decade that a diet high in processed and highly refined foods increases depression risk in adults, teens, and kids.

In a series of ground-breaking research studies conducted over the last year, scientists from Australia, Chicago, and New York City have shown that a few very simple dietary changes can significantly improve mood and dramatically reverse depression within as little as several weeks.

In one study, people with major depression were able to reverse their disease within 3 months (BMC Medicine, January 2017) – even when other treatments such as synthetic antidepressant drugs were less effective and higher in side effects. A larger follow-up study showed the mood boost lasted at least 6 months (Nutritional Neuroscience, December 2017).

Just last month (April 2018), new research studies have shown depression-prevention in elderly adults eating vegetables, fruits, and whole grains (Rush University Medical Center at American Academy of Neurology) – and lower fatigue (-64%), depression (-55%), and tension (-45%) in stressed-out adults taking a probiotic/prebiotic supplement (Amare Fundamentals at Experimental Biology).

Many scientists and health professionals are starting to think about depression as a condition of an “unhealthy brain” – so just as we nourish and strengthen the heart to improve cardiovascular health, we also need to do the same for our brain. We also need to keep in mind that we really have TWO brains that need nourishing – the one in our head and the one in our gut (the “2nd brain”) that includes the trillions of bacteria called our microbiome (that produce up to 90% of our feel-good neurotransmitters such as serotonin).

Just as an unhealthy diet high in processed foods promotes inflammation (believed to be a cause of virtually every disease, from heart disease to diabetes to depression), a healthy Mediterranean-style diet rich in fruits/vegetables, olive oil, legumes, nuts, yogurt, cheese, whole grains, and fish (with red meat and red wine in moderation) will nourish our brains(s), reduce inflammation, and modulate our microbiome.

Perhaps even more compelling than the dramatic health benefits of the right foods for preventing and treating depression, is the fact that this way of eating is both easy and delicious. My own “Mental Wellness Diet” (MWdiet for short) is a super-charged version of the Mediterranean diet that addresses the 3 primary anti-depression factors:

1. Brain Nutrients (Vitamin B6, Omega-3 fats, Flavonoids, Tocotrienols)

2. Inflammation

3. Microbiome

DocTalbott’s MWdiet Shopping List

Fresh Fruits & Vegetables

• Unlimited amounts – choose brighter options grown as close to home as possible

• Spinach

• Kale

• Cabbage

• Sweet potatoes

• Tomatoes

• Onions

• Leeks

• Garlic

• Asparagus

• Artichokes

• Peas (frozen is OK)

• Bananas

• Berries (frozen is OK)

• Pomegranates

• Apples

• Grapes (including red wine, in moderation)

Beans & Legumes (canned is OK)

• Black beans

• Kidney beans

• Garbanzo (Chickpeas)

• Lentils

Healthy Fats

• Extra Virgin Olive Oil

• Nuts – Cashews, Walnuts, Almonds, Macadamias, Pistachios

• Avocados

Whole Grains

• Oats/Oatmeal

• Whole Grain Pasta

• Quinoa

• Brown Rice

Dairy, Cheese, and Fermented Foods

• Greek Yogurt, Icelandic Skyr, or other yogurt (look for lower sugar and higher fat content)

• Whole Organic Milk

• Kefir

• Kombucha (fermented tea)

• Cheeses of your choice (in moderation)

• Sauerkraut (and other fermented veggies such as cucumbers/pickles, beets, carrots, turnips)


• Salmon

• Chicken

• Eggs

• Shrimp (frozen is OK)

• Lean Pork

• Lean Beef (in moderation)

Herbs & Spices

• Turmeric

• Ginger

• Basil

• Rosemary

• Oregano

• Clove

• Sage

• Cayenne

• Parsley

• Thyme

• Saffron

• Cumin

• Coriander

• Paprika

• Cinnamon

• Allspice

• Nutmeg

Is Your Turmeric Pure and Natural?

Maybe not?

Based on this new analysis of commercial turmeric supplement published last month – almost 2/3rds of all products analyzed (59%) showed signs of including synthetic curcumin – and almost 3/4ths of products (71%) showed toxic solvent residues.

Turmeric “can be” a very healthy supplement for benefits for brain, gut, inflammation, pain, etc – BUT, you need to make sure you’re buying your turmeric from a trusted company with proper quality control procedures.


Curcuminoid Content and Safety-Related Markers of Quality of Turmeric Dietary Supplements Sold in an Urban Retail Marketplace in the United States.


SCOPE: Turmeric is a top selling dietary supplement (DS) in the United States with rapidly expanding usage. Therefore, turmeric DS formulations available for sale in an urban US retail marketplace were analyzed, and point of sale information was related to measures of quality relevant to safety.

METHODS AND RESULTS: Eighty-seven unique turmeric DS were identified; a majority (94%) contained turmeric-derived curcuminoid extracts (TD-CE), which were combined with other bioactives in 47% of products, including piperine (24%), an additive that could alter the metabolism of concurrent medications. While curcuminoid content was within 80% of anticipated for a majority of products analyzed (n = 35), curcuminoid composition (% curcumin) did not meet USP criteria for TD-CE in 59% and was suggestive of possible unlabeled use of synthetic curcumin in some. Lead content was associated with inclusion of turmeric root and exceeded USP limits in one product. Residues of toxic class 1 or 2 solvents, which are not needed for TD-CE isolation, were present in 71% of products, although quantified levels were within USP-specified limits.

CONCLUSION: Assessment of turmeric DS quality at point of sale is difficult for consumers and may best be managed in partnership with knowledgeable health care professionals.

Got Stress?

Of course you have stress – everyone does – and while “some” amount of acute/temporary stress can actually be a good thing – it’s the long-term chronic stress that leads to problems such as burnout, adrenal fatigue, chronic fatigue syndrome, and fibromyalgia (among many other stress-related conditions).

I recently did a video “deep dive” into how chronic stress is related to many areas of gut-brain-axis balance and mental wellness – hope you enjoy it.