Archives for February 2021

Imposter syndrome and neurotransmitter support: I feel like the person I’m supposed to become

February 26, 2021 By Trudy Scott 9 Comments

imposter syndrome and neurotransmitter support

A newly qualified nutritionist posted wonderful feedback on a blog post on imposter syndrome and low serotonin with tryptophan as one possible solution. She shared how neurotransmitter support with tryptophan, tyrosine and GABA was her solution, eliminating her imposter syndrome and social awkwardness in 2 weeks. Here is the feedback Yo shared on the blog:

Thanks for your work on neurotransmitters, Trudy. I am a fan. I had suffered BADLY from imposter syndrome at the end of my nutrition degree and I felt socially awkward in so many outings and situations. My anxiety and stress were through the roof! VERY bad sleep, stressed and my digestion was very poor.

Fast forward to a year later after addressing my sleep (no. 1 priority); stress levels; diet; loads of minerals; vitamin supplementation – my health started to shift for the better, but I still had the imposter syndrome hanging over my head.

What really tipped the balance was the supplementation of tyrosine, tryptophan & GABA. The imposter syndrome seemed to have vanished within two weeks. And it was in your blogs that had pointed out clues to the amino acids I was needing to supplement.

I feel like the person I’m supposed to become and I can’t thank you enough for the amazing work you’ve been doing. I will definitely be following your journey, learning more about these neurotransmitters, and sharing this information so that others can benefit from it. Thank you, thank you!

I thanked Yo for her kind words and for sharing this wonderful outcome. I always say we all deserve to feel our absolute best so I love that she says “I feel like the person I’m supposed to become”!

Addressing neurotransmitter imbalances with targeted amino acids

I also congratulated her on doing the foundational work first. As she discovered, even with all that in place, we often still have to address neurotransmitter imbalances with targeted amino acids too. With regards to imposter syndrome and the amino acids she used:

Using tryptophan to address low serotonin eases worry, rumination, anxiety, negative self-talk, self-doubt and and not feeling capable – all of which we’d typically associate with imposter syndrome
Using tyrosine to address low dopamine results in more motivation and better focus so you are more likely to finish tasks (and therefore feel more confident and capable). Many folks report a feeling of calm focus with tyrosine too
Using GABA to address low GABA eases physical tension and overwhelm and helps stop unwanted thoughts.

A 2-week turnaround is fabulous and means she found the right combination of amino acids and ideal doses for her unique needs right away. I’ve seen results like this in 2 weeks but doing a new amino acid trial each week would usually take at least 3 weeks. I suspect her results were so fast because of the foundational work that was in place.

I typically start with amino acids trials on day one of working with someone, while we are working on diet, sleep, stress – this would have led to her feeling like the person she was meant to become much sooner and would have helped with sleep, stress and dietary changes too. Her approach worked but it took longer to get results.

Questions I still have about the amino acid trials

I have these questions I posed to Yo and hope to hear back as I feel these answers may be helpful as you navigate your own challenges with imposter syndrome:

Did she do a trial of one amino acid at a time (my preferred approach so you know exactly what effects each one has)?
Or did she start taking all 3 amino acids at once and why?
What doses were ideal for her unique needs and how quickly did she find the ideal doses
Is she continuing with a maintenance dose?
Also, since she mentioned social awkwardness I have to wonder if the pyroluria protocol would be of added value (if any of the social awkwardness still remains)? This protocol helps to make neurotransmitters.

I’ll report back once I get Yo’s feedback.

If you’re new to imposter syndrome

If you’re new to imposter syndrome, here is a definition from Intellectual Self-doubt and How to Get Out of It:

People with imposter syndrome often feel like they are not as capable or adequate as others perceive or evaluate them to be. The signs and symptoms are feelings of phoniness, self-doubt, and inability to take credit for one’s accomplishments. It is a form of intellectual self-doubt. Those with imposter syndrome are often intelligent and high achievers – like many academics, pharmacists, and professional students. On one hand, imposter syndrome provides motivation to persevere. On the other hand, you over prepare and overwork.

This author shares a link to the Clance Imposter Scale. This is a self-assessment of imposter syndrome, developed by Dr. Pauline Rose Clance and Dr. Suzanne Imes (who worked together and coined the term “Impostor Phenomenon”.).

This paper reports that

Imposter syndrome is common among early career nurse researchers and often has a considerable impact on those affected. It can cause various problems, including anxiety, self-doubt and feelings of inadequacy, and therefore has significant potential to adversely affect personal and professional development.

You can also read more about imposter syndrome on my previous blog post on this topic – Imposter syndrome and low serotonin: is tryptophan the solution? and the Harvard Business review definition:

Imposter syndrome can be defined as a collection of feelings of inadequacy that persist despite evident success. ‘Imposters’ suffer from chronic self-doubt and a sense of intellectual fraudulence that override any feelings of success or external proof of their competence.

The numbers of papers on imposter syndrome are increasing but there is still no mention of biochemistry or neurotransmitters so these amino acid success stories are adding to the body of knowledge. (I would love to get them published as case studies so if you can help please do let me know.)

I love hearing life-changing stories like this and I am sharing it here to inspire and offer hope! I also love that Yo is such a fan now and wants to pay it forward by sharing this information with clients so I also shared my amino acid practitioner training.

Is imposter syndrome new to you? And is this concept of addressing imposter syndrome with amino acids new to you? If you have a question we would appreciate hearing:

#1 How you describe your imposter syndrome and how it impacts your life

#2 How you score on the Clance Imposter Scale (and which aspects bother you the most)

#3 What symptoms you have on the Amino Acid Questionnaire in the low serotonin, low catecholamine and low GABA sections.

If you already know about imposter syndrome and have found a solution with the amino acids please do share your success story so we can all learn from each other, as well as inspire and offer hope. We would appreciate hearing:

#A How you described your imposter syndrome and how it impacted your life

#B How you scored on the Clance Imposter Scale before and after using amino acids (and which aspects bothered you the most)

#C What symptoms you had on the Amino Acid Questionnaire in the low serotonin, low catecholamine and low GABA sections (before and after using the amino acids)

#D Which amino acids were most helpful and how much of each amino acid helped you

#E If you’ve also had CBT (cognitive behavior therapy) and how it helped too

(if you feel more comfortable sharing some of this anonymously feel free to use a nickname or your initials only when commenting – I’m aware that there is a stigma to admitting this in the corporate world, as a health professional and as an entrepreneur)

Feel free to post your questions and feedback in the comments below.

Tryptophan for my teenager: she laughs and smiles, her OCD and anxiety has lessened, and she is more goal oriented and focused on school.

February 19, 2021 By Trudy Scott 34 Comments

A mom posted wonderful feedback on a recent blog post on ADHD and 5-HTP, sharing how how tryptophan has helped her daughter in ways that didn’t even realize were an issue. She was shocked to see so many improvements and she called it a miracle experience. Here is the feedback Kathy shared:

We had a “miracle” experience with adding L-Tryptophan 300mg at bedtime for my teenager. I was shocked to see how much it improved my child, especially in ways that I didn’t even realize were an issue.

The results were like my teenager coming out of a fog, and also like my child was when she was younger.

She became more engaged with the family and did a lot less isolating.

She suddenly had interest in activities she had never pursued before. For instance, she wanted to start playing team sports after having played nothing for years. She wanted to do family game night! Before, we couldn’t force her to do it, and now it was her idea.

Her thoughts seemed to quiet down and were more organized.

Her OCD [obsessive compulsive disorder] and anxiety symptoms lessened.

She became more goal oriented and focused on school.

She laughs and smiles more!

We were most shocked because what we thought was normal teenage development was actually depression that we had no idea was there.

Tryptophan has been the most effective supplement we have ever used, and we have used a lot. We experimented with the dose until we ended up on 3 at bedtime. The brand we used was the Lidtke L-Tryptophan.

This did not cure her ADD [attention deficit disorder], but definitely improved her executive functioning. We tried GABA and saw no improvement with that. We have tinkered with L-Tyrosine, but haven’t been able to get on a steady dose of it yet to see if it will also help.

Thank you for giving us the idea to try!

I thanked Kathy for sharing the wonderful results her daughter has experienced with the Lidtke Tryptophan and how happy I was for both of them! I love all the surprise benefits she saw and appreciate this feedback: “This has been the most effective supplement we have ever used, and we have used a lot.” I hear this a lot – tryptophan and GABA are game-changers for so many of my clients.

I have these questions I posed to this mom and hope to hear back as I feel these answers may be helpful for other parents and practitioners who work with children and teens:

Did she use 3 x chewable 100mg tryptophan or did they open the 500mg capsule
What did the trial look like for them to end up with 300mg at night?
What made her decide to trial tryptophan instead of 5-HTP?
What made you decide to even trial tryptophan – was it her daughter’s anxiety and OCD?
Was her daughter willing to trial tryptophan initially or was there resistance?

I’ll report back once I get Kathy’s feedback.

Updated Feb 26, 2021: Kathy’s additional feedback

I read all your blog articles and listened to some of your talks. I made a chart of symptoms and then decided to try GABA Calm first.

Since that didn’t help, the next logical choice for us was Tryptophan. My daughter has a lot of anxiety, intrusive thoughts and other OCD symptoms. The reason I didn’t trial the 5HTP first was because my daughter has some PTSD like startle responses, and since you said it isn’t good if you have high cortisol, I just made the guess that she might due to her startle response.

With the Lidtke brand, we used the [500mg] capsules and I did not open them up. My teen would not have gone for that because she already takes a lot of supplements and medication because she is being treated for Lyme and Bartonella. She is cooperative with taking all the supplements/medication. We started at 1 capsule a night for probably 5 days and saw no difference, then went to two for another 5 days, and then landed on 3 when we noticed the dramatic change.

Even her LLMD [Lyme literate MD] was shocked at how differently she interacted with her in our last appointment.

Normal teenage development or really depression?

I also have to wonder how many other parents would say this after addressing low serotonin levels in their daughters and/or sons: “We were most shocked because what we thought was normal teenage development was actually depression that we had no idea was there.” I suspect the number would be high, especially given the growing incidence of anxiety and depression in teens.

Also, according to the ADAA/Anxiety and Depression Association of America “80 percent of kids with a diagnosable anxiety disorder and 60 percent of kids with diagnosable depression are not getting treatment.”

Nutrition and nutrients like tryptophan have a huge role to play because, according to a 2017 Medscape article, psychotherapy, antidepressants, or a combination of the two show no significant differences in outcomes or remission at 5-year follow-up and most children experience relapse.

Now that Kathy has seen these wonderful changes in her daughter, I’d love to know – if she could go back in time – what questions would she have asked her anxious and depressed daughter so she could help her with solutions sooner?

And what would she suggest to other parents to be looking out for in order to identify anxiety and depression in their children (who often cannot adequately articulate that they do feel anxious and/or depressed)?

If you’re new to tryptophan and low serotonin symptoms

In case you’re new to tryptophan, it is an amino acid that is used as a supplement to support low levels of serotonin. With low serotonin we the worry-in-your-head and ruminating type of anxiety, panic attacks and phobias, lack of confidence, depression, negativity, imposter syndrome, PMS, irritability, anger issues, insomnia and afternoon/evening cravings.

My thoughts on addressing the ADD/inattention issues

Here are my thoughts for her as a starting point for helping to address her daughter’s residual ADD/inattention symptoms:

When someone does well with tryptophan at night, we often trial 5-HTP in the day too. As I shared in a recent blog, this mom shared how 5-HTP melts helped with ADHD symptoms one of her adopted kids was experiencing. She also called it a miracle!
A tyrosine trial may also be worth considering because low catecholamines lead to poor focus and feelings of calm focus are reported with tyrosine. However we also see low energy, low motivation and depression with low catecholamines which no longer seem to be an issue – so I’m not sure if tyrosine would help.
L-theanine may work better than the GABA they tried. Research shows it helps with cognitive function specifically improvements in verbal fluency (especially letter fluency) and improvements in executive function (planning, multi-tasking etc).
With inattention issues it’s also key to look at low blood sugar, gluten and sugar consumption, low iron, low zinc and low omega-3s.
If there was hyperactivity with the inattention then we’d look at salicylates in the diet as they can cause behaviour issues. This doesn’t seem to be the issue but a big clue would be red cheeks and ears that are not from the heat.
Consider the Ayurvedic herb Bacopa monnieri which has been shown to improve “visual perception, impulsivity, and attention” in children and adults.
Consider the herb saffron (Crocus sativus) which has “memory-enhancing and antidepressant effects” and has been shown to be as effective as Methylphenidate/Ritalin.

I love hearing heartwarming stories like this and I am sharing it here to inspire and offer hope!

Please do share your success story on the blog so we can all learn from each other, as well as inspire and offer hope.

How has tryptophan helped you or your child? What has helped with inattention?

Feel free to post your questions and feedback in the comments below.

The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto’s Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan Christianson

February 19, 2021 By Trudy Scott 3 Comments

Dr. Alan Christianson’s new book, The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto’s Symptoms with a Proven Iodine-Balancing Plan, is a “surprising new plan to reverse the symptoms of thyroid disease by reducing excess dietary iodine.”

I highly recommend this book if you:

Have known or suspected thyroid dysfunction/disease
Are a practitioner working with individuals with thyroid disease
Are using amino acids – such as tryptophan, 5-HTP, GABA or theanine – for easing anxiety (because thyroid health needs to be optimal in order for the amino acids to work well)
Would like to learn about how too much dietary iodine (and some surprising sources) can contribute to thyroid disease

Here is the official book blurb:

A surprising new plan to reverse the symptoms of thyroid disease by reducing excess dietary iodine, from integrative physician and New York Times bestselling author Dr. Alan Christianson.

“The most innovative treatment plan around.”—JJ Virgin, New York Times bestselling author, celebrity nutrition expert, and Fitness Hall of Famer

Though the thyroid gland is small, it produces hormones that control the rate of nearly every chemical reaction in the body—turning food into energy, controlling the rate of tissue growth, stimulating the activity of other hormones, and much more. An estimated twenty million Americans have some form of thyroid disease, and up to 60 percent of them are unaware of their condition. Depending on the type and severity of the thyroid disease, symptoms can range from weight gain and fatigue to hair thinning and memory loss.

In The Thyroid Reset Diet, Dr. Alan Christianson helps readers reverse chronic thyroid diseases like hypothyroidism and Hashimoto’s Thyroiditis with nothing more than dietary change: the reduction of iodine intake. Backed by new research showing that proper dietary iodine intake can start to reverse thyroid disease in as little as four weeks, his diet plan contains the optimal amount of iron and dietary iodine to control thyroid hormones, effectively resetting the thyroid.

Instead of following a restrictive diet for thyroid health, The Thyroid Reset Diet does not require eliminating any food category. Instead, Dr. Christianson recommends food swaps like brown rice instead of processed bread to regulate iodine intake. He shares the latest on supplements and other thyroid health strategies, along with more than sixty-five recipes, weekly meal plans, and maintenance info. His cutting-edge research and clear results, coupled with an easy-to-follow diet plan, will help anyone struggling with thyroid disease.

Get your copy on Amazon here (my Amazon link) or from bookstores.

I have some questions for Dr. Christianson and based on the response to the email I shared about this book a few weeks ago, I know many of you have questions too.

Please do share your questions in the comments below.

I’ll also update this blog with some snippets and my questions in next week’s newsletter.

I’m planning a video interview with Dr. Christianson and we’ll do our best to get all our questions answered.

The effect of emotional freedom technique on nurses’ stress, anxiety, and burnout levels during the pandemic

February 12, 2021 By Trudy Scott 4 Comments

Nurses who are working with patients during this pandemic “are particularly vulnerable to emotions such as fear and anxiety, due to fatigue, discomfort, and helplessness related to their high intensity work.” A new paper published Dec 2020, The effect of Emotional Freedom Techniques on nurses’ stress, anxiety, and burnout levels during the COVID-19 pandemic: A randomized controlled trial reports the benefits of just one online session of EFT (emotional freedom technique) or tapping.

As this paper mentions, “The basic principle of EFT is to send activating and deactivating signals to the brain by stimulating points on the skin that have distinctive electrical properties, usually by tapping on them.”

The study participants were shown a picture of the acupressure points and shown how to “gently tap on them using their index and middle fingers. After this demonstration, the participants followed the basic steps of an EFT session, following the researcher’s example:

Identify an anxiety-evoking issue and determine the SUD level [the SUD is a subjective unit of distress ranging from 0 to 10 with 10 being most severe]
Creating a personal acceptance and reminder statement in the general form of “I accept myself despite this ……….”
Tapping seven times on each acupressure point
After tapping these points, the affirmation/reminder statement is repeated.
A sequence of physical movements and vocalizations called “The Nine Gamut Procedure” is carried out.
Steps 3 and 4 are repeated.
Another SUD rating is given [in other words how they felt afterwards on a scale of 0 to 10]

The study conclusion is as follows: “A single online group EFT session reduced stress, anxiety, and burnout levels in nurses treating COVID-19.” You can read the full study here and see the picture of the acupressure points.

This is a powerful intervention for nurses, other healthcare and frontline workers – and anyone dealing with anxiety, stress and burnout!

Tapping leads to psychological and physiological improvements

As well as psychological improvements, tapping also leads to physiological improvements. In a 2019 study, “after a 4-day training workshop on tapping, the researchers reported that happiness increased by 31% and the following declines in psychological symptoms in 203 participants were reported:

anxiety (-40%)
depression (-35%)
posttraumatic stress disorder (-32%)
pain (-57%) and
cravings (-74%)

I find it fascinating that EFT/tapping leads to physiological improvements too. In this same 2019 study these changes were reported:

resting heart rate (-8%)
salivary cortisol (-37%)
systolic blood pressure (-6%) and diastolic blood pressure (-8%)
heart rate variability and heart coherence
salivary immunoglobulin A (SigA) (+113%)

Combining tapping with nutritional approaches for easing anxiety

As I mention in the above blog, I have great success with amino acids like GABA, tryptophan and glutamine to provide quick anxiety-relief, end the overwhelm and stop the carb cravings for my clients. So until recently, I hadn’t really felt the need to look into tapping.

However, I believe we need to use everything at our disposal. We also respond differently to different approaches and what may work for one person may not work as well for someone else.

I love that EFT/emotional freedom technique/tapping compliments the dietary/nutritional/biochemical approach I use with my clients for helping to ease anxiety, overwhelm and stress.

Ideally these nurses (and you and anyone who is stressed or anxious) could could use tapping/EFT and combine it with nutritional support for possibly even more benefits:

Use targeted amino acids such as tryptophan or 5-HTP for the low serotonin worry-in-your-head anxiety where folks may also experience fears, panic attacks, ruminations, phobias, insomnia, PMS, anger, irritability and cravings; and GABA for the low GABA physical-anxiety that also includes muscle tension, overwhelm, insomnia and the need to self-medicate with alcohol to calm down
DPA (d-phenylalanine), also an amino acid, boosts endorphins (in a similar way to acupuncture) and helps my clients who are experiencing weepiness, pain and are big comfort/reward eaters. I blog about this here: DPA for weepiness, pain and comfort and reward eating)

In April last year I blogged about nutritional and lifestyle approaches after reading a very somber and eye-opening article in the New York Times titled: The Psychological Trauma That Awaits Our Doctors and Nurses. You can read about B vitamins, melatonin, nature and more on this blog here.

EFT/tapping resources

If you’re new to EFT/tapping and would like to learn more, the 13th Annual Tapping World Summit airs online starting Feb 22, 2021:

This is a great introductory video from summit host Nick Ortner (register to watch it and get access to the summit)
Here is the main summit registration page

Nick has also written a best-selling book “The Tapping Solution: A Revolutionary System for Stress-Free Living” (my Amazon link)

Are you a nurse or other frontline worker who has used EFT with success?

Do you use both with success: EFT and the amino acids like GABA, tryptophan, 5-HTP, theanine or glutamine? What about EFT and dietary changes like no gluten, no sugar and no caffeine?

I also want to give a shoutout to all the nurses and other frontline workers who are doing so much during this pandemic. We appreciate you!

Outsmart Endometriosis by Dr. Jessica Drummond

February 5, 2021 By Trudy Scott Leave a Comment

Dr. Jessica Drummond, DCN, CNS, PT, is a good friend and colleague whose work in women’s health I highly respect. Her book, Outsmart Endometriosis (now available in paperback), is integrative, evidence-based, practical and empowering!

She is a leader in the field and her vast experience and compassion makes this a must-read. As a nutritionist working with women with anxiety, I am thrilled to have this comprehensive evidence-based book as a resource for those in my community who are on their endometriosis healing journey, and for practitioners who work with women with endometriosis.