Books

Recommended gut-brain books as holiday gifts for you or a loved one

December 6, 2019 By Trudy Scott Leave a Comment

With one of the post Anxiety Summit: Gut-Brain objectives of sharing additional reading resources and with the holidays right around the corner this is perfect timing for my holiday book blog and all books gut-brain related. Read on below for book excerpts from these books, some of which have just published, some are older and a few have yet to be published.

Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, 5th Edition By Elizabeth Lipski (publication date Nov 22, 2019). The first edition was published in 1995 and this 5th edition (which I hear involved a great deal of revision) makes it current. I have yet to read this one but I know Liz and the previous editions and this is a firm favorite for overall digestive health.
The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More by Dr. Becky Campbell (publication date Dec 10, 2019). I have read this one and it’s excellent! It’s the only book that I am aware of that goes into so much depth on the topic of histamine intolerance.
The Microbiome and the Brain, edited by David Perlmutter MD (publication date Dec 12, 2019). As Dr. Perlmutter shared in our Anxiety Summit interview, “it’s not just for clinicians, it’s also for researchers.” I can’t wait for my copy to arrive and will share more when it does.
Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness by David Perlmutter MD and Austin Perlmutter MD (publication date Jan 14, 2020). Dr. Perlmutter shared this in our summit interview: “I think technology can be either our most wonderful servant or a really disastrous master. It’s all in how we mindfully use technology.” I can’t wait for my copy to arrive and will share more when it does.
Healthy Gut, Healthy You by Dr. Michael Ruscio (publication date February 15, 2018). Misty Williams raved about this book in our interview and although I have yet to read it, I have attended one of Dr. Ruscio’s SIBO trainings, so I’m including it here too.
Food: What the Heck Should I Cook?: More than 100 Delicious Recipes–Pegan, Vegan, Paleo, Gluten-free, Dairy-free, and More – For Lifelong Health by Dr. Mark Hyman MD (publication date October 22, 2019). I reviewed this book a few months ago and am always a big fan of Dr. Hyman’s work so am including this one too.
The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet — Lose Weight, Prevent Heart Disease, and More! by Steven Masley M.D. (publication date December 31, 2019). We all like to be inspired by new recipes and I love that Dr. Masley is a heart doctor, nutritionist and chef so I’m including this one even though I have yet to get a copy.
Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships by Susan Albers PsyD (publication date December 24, 2019). Susan is a good friend and is well-recognized for her work on mindful eating, so I’m including this one too in order to round out this selection of books.
The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings by Trudy Scott (publication date June 2, 2011). I’m including my book too. If you don’t yet have a copy I encourage you to get a copy as a great foundation to the work I do. If you already have a copy I know you can see the value in gifting a copy to a loved one or sharing with your practitioner – so this is a reminder for you.

Here are more details on each of the above books….

Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, 5th Edition By Elizabeth Lipski (publication date Nov 22, 2019)

Optimize your overall health through digestive wellness!

Fewer antacids and less bloating aren’t the only benefits of good digestion. When your digestive system is healthy and balanced, you sleep better, have more energy, think more clearly, experience less pain, and combat disease more effectively.

Digestive Health shows how everything from migraines to skin disease to arthritis are connected to your digestive system. And now, this go-to guide has been updated with critical new research and developments, including late-breaking information on:

Probiotics and Prebiotics
Celiac Disease
The Gut-Brain Connection
Carbohydrates
Leaky Gut Syndrome
Auto-Immune Conditions
Kidney and Bone Health
Cancer Prevention
Alzheimer’s Disease

You’ll find practical solutions to numerous conditions and disorders, along with expert guidance on the newest advances in testing and diagnosis, nutrition, and natural therapies.

A perfect balance of science and practical advice, Digestive Health explains how your digestive system works and what to do when it doesn’t function properly.

It provides everything you need to take control of your overall health through close, careful attention to your digestive system.

You can get your copy from Amazon here (my Amazon link).

The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More by Dr. Becky Campbell (publication date Dec 10, 2019)

Uncover the Root Cause of Your Health Issues and Heal Your Body for Life

Millions of people suffer from allergies, migraines, skin issues, sleep disturbances, digestive ailments or anxiety due to undiagnosed histamine intolerance.

Dr. Becky Campbell, who has years of experience in the field and who suffers from histamine intolerance herself, has created a revolutionary four-phase program to heal your body naturally. What makes her approach different―and more effective for lifelong results―is that it looks for root causes and offers a well-rounded, holistic treatment plan that addresses diet, environmental toxins, lifestyle and more.

To help you uncover why your body is not processing histamine correctly, Dr. Campbell explains the eight most common factors and how to address them. Then she gives you a plan that includes a low-histamine diet, liver care, gut support and direction on how to safely reintroduce the foods that were once making you sick. Along with her wealth of delicious recipes, she also includes information on supplements, ways to reduce stress and much more.

Invest in your health and use The 4-Phase Histamine Reset Plan to heal your body for good.

You can get your copy from Amazon here (my Amazon link).

The Microbiome and the Brain, edited by David Perlmutter MD (publication date Dec 12, 2019)

Brain related disorders are among the most challenging health issues of our time. The development of effective therapeutic and preventive strategies for these disorders relies on a comprehensive understanding of the underlying causative mechanisms. And, until recently, these mechanisms have remained somewhat elusive.

The newly discovered pivotal role of the intestinal microbiome in brain health, functionality, and resistance to disease is revolutionizing neuroscience. The Microbiome and the Brain, through the contributions of some of the most forward thinking researchers and clinicians in the field, comprehensively reveals the leading edge of our understanding of the fundamental role of gut microbes and their metabolites in a wide array of seemingly diverse brain issues including Alzheimer’s disease, autism, multiple sclerosis, and mood disorders. In addition, mechanisms defining these relationships are explored along with a presentation of the state-of-the-art as it relates to interpretation of relevant laboratory assessments. Finally, novel therapeutic opportunities, derived from this exciting science are presented.

Readers will learn:

The highly validated relationship between alterations of gut microbes and their metabolites, and risk for Alzheimer’s disease.
The important link between autism and intestinal dysbiosis.
Appropriate interpretation of available laboratory assessments of the intestinal microbiome.
The potential role of fecal microbial transplant in neurological diseases.
The influence of diet and other lifestyle choices on the microbiome as it relates to brain health and functionality.

More information here

Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness by David Perlmutter MD and Austin Perlmutter MD (publication date Jan 14, 2020)

Dr. David Perlmutter, #1 New York Times bestselling author of Grain Brain, and Dr. Austin Perlmutter, his son, explore how modern culture threatens to rewire our brains and damage our health, offering a practical plan for healing.

Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.

Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.

Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.

You can get your copy from Amazon here (my Amazon link). More information and bonus pre-launch gifts are available here.

Healthy Gut, Healthy You by Dr. Michael Ruscio (publication date February 15, 2018)

Are you experiencing depression, fatigue, thyroid imbalances, joint pain, insomnia, brain fog, inflammation or autoimmunity? Did you know your symptoms could be caused by a problem in your gut? Even if you don’t have gas, bloating, abdominal pain, diarrhea and/or constipation you could greatly benefit from improving your health at the core, your gut.

In Healthy Gut, Healthy You, clinician and researcher Dr. Michael Ruscio shows how modern lifestyle changes and the widespread use of antibiotics have made our guts more vulnerable than ever before.

The good news is that almost any ailment can be healed. The key is not just managing the symptoms but treating the root cause; the gut. Restoring this crucial part of your overall health improves the performance of your whole body from the inside out – and it’s easier than you think to get started.

You don’t have to follow crazy diets or spend a fortune to get healthy. Instead, read Healthy Gut, Healthy You to discover:

THE IMPORTANCE OF YOUR GUT
DIET FOR OPTIMUM GUT HEALTH
LIFESTYLE AND ENVIRONMENT FOR OPTIMUM GUT HEALTH
TOOLS FOR HEALING YOUR GUT
THE GREAT-IN-8 ACTION PLAN

A vibrant, healthy you begins with your gut! Start healing your body today with Healthy Gut, Healthy You!

You can get your copy from Amazon here (my Amazon link)

Food: What the Heck Should I Cook?: More than 100 Delicious Recipes–Pegan, Vegan, Paleo, Gluten-free, Dairy-free, and More – For Lifelong Health by Dr. Mark Hyman MD (publication date October 22, 2019)

The companion cookbook to Dr. Hyman’s New York Times bestselling Food: What the Heck Should I Eat?, featuring more than 100 delicious and nutritious recipes for weight loss and lifelong health.

Dr. Mark Hyman’s Food: What the Heck Should I Eat? revolutionized the way we view food, busting long-held nutritional myths that have sabotaged our health and kept us away from delicious foods that are actually good for us. Now, in this companion cookbook, Dr. Hyman shares more than 100 delicious recipes to help you create a balanced diet for weight loss, longevity, and optimum health. Food is medicine, and medicine never tasted or felt so good.

The recipes in Food: What the Heck Should I Cook? highlight the benefits of good fats, fresh veggies, nuts, legumes, and responsibly harvested ingredients of all kinds. Whether you follow a vegan, Paleo, Pegan, grain-free, or dairy-free diet, you’ll find dozens of mouthwatering dishes, including:

Mussels and Fennel in White Wine Broth
Golden Cauliflower Caesar Salad
Herbed Mini-Meatballs with Butternut Noodles
Lemon Berry Rose Cream Cake
and many more

With creative options and ideas for lifestyles and budgets of all kinds, Food: What the Heck Should I Cook? is a road map to a satisfying diet of real food that will keep you and your family fit, healthy, and happy for life.

You can get your copy from Amazon here (my Amazon link) and check out some sample recipes on my blog here.

The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet — Lose Weight, Prevent Heart Disease, and More! by Steven Masley M.D. (publication date December 31, 2019)

A fresh approach to the Mediterranean diet that focuses on low-glycemic foods that benefit the heart, brain, gut, and microbiome.

From southern Italy, Sardinia, and France to Spain, Greece, and Northern Africa the Mediterranean region is synonymous with sparkling azure waters and clear blue skies. It’s also home to most of the world’s longest-lived and vibrantly healthy people. Now we know why! Repeatedly ranked the #1 diet by U.S. News and World Report, the Mediterranean eating style–abundant seafood, vegetables, fruits, beans and nuts; lots of olive oil; a wide variety of herbs and spices; and even dark chocolate and red wine–has been scientifically proven to maintain a healthy gut and healthy weight, thereby reducing your risk for heart disease, dementia, memory loss, and many cancers in the process.

Taking this famously healthy and life-enhancing “prescription” one step further, Dr. Steven Masley–renowned physician, nutritionist, bestselling author, and trained chef–offers all the flavors and benefits of the Mediterranean diet, but with a “skinny” twist: he focuses on delicious ingredients with a low-glycemic load. Including 50 recipes for food everyone at the table will love–from hearty breakfasts, crowd-pleasing appetizers, soups, and sides, to family-style salads, memorable main meals, and irresistible desserts–The Mediterranean Method is a revolutionary program for losing weight and maintaining the amazing health you regain. Slim down and protect your heart, your brain, and your healthy longevity–all while you enjoy the amazing bounty, variety, and joy of Mediterranean cooking!

You can get your copy from Amazon here (my Amazon link)

Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships by Susan Albers PsyD (publication date December 24, 2019)

The complete program for mastering your “hanger,” from mindful-eating pioneer Dr. Susan Albers — with 45 tips to turn hanger into happiness.

It happens to all of us. One minute you’re happily going about your day, and a few seconds later you’re a snappy, illogical version of yourself. The culprit? Hanger.

We’re living busier lives than ever before, and when we forget to eat — or accidentally overeat — hunger can make us angry, unreasonable, and dull, with big impacts on our emotional and psychological well being. And hanger can become a cycle. When we get too hungry, we’re more likely to make food decisions we regret, which sets us up for another hanger crash later on.

The good news: when we make better decisions about food, we think more clearly, connect better in our relationships, and improve our performance. Hanger Management is the book that can help you break this cycle and create healthy habits that fuel and empower you.

In Hanger Management, New York Times bestselling author and clinical psychologist Susan Albers sheds light on the causes of hanger, and shares 45 of her best tips for managing it well. By learning to stay on top of your hunger cues, cultivating a better understanding of your appetite, and creating a better overall relationship with food, you’ll become happier — and healthier — for life.

You can get your copy from Amazon here (my Amazon link)

The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings by Trudy Scott (publication date June 2, 2011)

It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change.

In The Antianxiety Food Solution, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance. This helpful guide allows you to choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way! The book also includes an easy-to-use index.

In The Antianxiety Food Solution, you’ll discover:

How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
Foods and nutrients that balance your brain chemistry
Which anxiety-triggering foods and drinks you may need to avoid
Easy lifestyle changes that reduce anxiety and increase happiness

You can get your copy from Amazon here (my Amazon link)

I’ve provided my Amazon links for your convenience but if you’re not in the USA, Book depository is a great place to purchase books and offers free shipping worldwide.

I hope I’ve given you some wonderful gift ideas! Happy shopping! And happy reading if you decide to gift yourself one or more of these wonderful books.

Let us know which books you are excited about getting for yourself or a loved one or friend, and which ones you already have and love.

Food: What the Heck Should I Cook by Dr. Mark Hyman

October 23, 2019 By Trudy Scott 2 Comments

Dr. Mark Hyman proudly shares this about his new recipe book – Food: What the Heck Should I Cook

This cookbook is a beautiful work of art—full color, lots of recipe pictures, and over 100 delicious and healthy pegan recipes. The book features tasty recipes with delicious whole food ingredients.

Everything in the cookbook meets my Pegan Diet guidelines, which means all the recipes are gluten-free, dairy-free, refined sugar-free, and nutrient-dense. Whether you or someone in your household is Paleo, vegetarian, vegan, keto, pescatarian—it’s got super satisfying meals you’ll all love and can enjoy together.

Plus, I talk about how to create a conscious kitchen – which includes how I choose the ingredients I cook with as well as the safest cooking tools.

And he shares more about why he wrote this new cookbook – a companion book to Food: What the Heck Should I Eat – in the book trailer video.

Here are few recipes from the book to get you inspired and cooking: Blushing Beet Soup, Feel-Good Pesto Steak Salad, Almond Chicken Skewers with Green Beans and Flourless Protein Power Bread.

Here are a few of the many other recipes: Superfood Smoothie Bowl, Green Shakshuka, Crispy Carrot Fries with Pesto, Coriander Salmon with Coconut-Tomato Salsa, Toasted Sage Butternut Pizza, Lemon-Berry Rose Cream Cake, and Chocolate-Almond Sandwich Cookies.

He calls this recipe book “one of my most exciting personal projects to date, one that I hope will be something you can use to create better health while sharing great times with the people you love.”

Learn more about the book here

Buy your copy on Amazon here (my Amazon link).

I hope it inspires you to create delicious healthy real food meals to eat and enjoy with your loved ones! And let us know which recipes you decide to make.

Hashimoto’s Food Pharmacology, a new recipe book by Dr. Izabella Wentz

March 28, 2019 By Trudy Scott 2 Comments

The beautiful new recipe book Hashimoto’s Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health (my Amazon link) by Thyroid Pharmacist, Dr. Izabella Wentz, just launched and I want to make sure you know about it and to also share some recipes with you.

I just got my copy and I’m excited to try out some of the yummy nutrient-dense and healing recipes. Flipping through it quickly I know already that I’ll be making the Morrocan Lamb Stew, the Truffled veggies and Cilantro-Lime Guacomole (it looks like a nice spin with some different flavors), the Liver Pate (this recipe has cinnamon!), the Zucchini Bread and the Mango Salsa (yuuummmm – I love mango and adore it in a spicy salsa). I’ll also make the Farinata bread (made with garbanzo beans) and Bacon and Chive Scalloped Potatoes for my family (I have SIBO and will enjoy them soon too I hope). I could go on and on…

Here is the Bacon and Chive Scalloped Potatoes recipe for you to try…

Dr. Izabella recently shared the AI Very Berry Pie recipe on Facebook and gave me permission to share it here too. She wrote that she created it when she was pregnant with their son (and why!) and more about the ingredients and nutrients:

I needed something yummy and nutrient dense! Initially the cookbook wasn’t going to have a dessert section but it ended up with 14 dessert recipes inspired by my sweet boy 😊 You can thank him and my pregnancy cravings.

The pie is filled with berries and the crust is gluten-free, dairy-free, egg-free and nut-free. This was a huge hit at all of our parties. I hope you enjoy it! AI Very Berry Pie has the texture of a crumbly shortcake and even browns like a traditional pie. The secret to the yummy texture is the palm shortening, which can be used in Paleo baking instead of butter, while the maple syrup allows for a nice light brown color. Cassava flour is a fantastic gluten-free substitute for this kind of baking. I chose a mix of berries to include in this pie because of their antioxidant status; however, you can replace the fruit in the filling with apples, cherries, plums, peaches, or any other type of fruit you like.

I do love the blurb that Dr. Izabella includes with each recipe with a bit of the backstory and all the nutrients and health benefits we’ll be getting. The recipe photos are superb too!

Here is the recipe for the AI Very Berry Pie

Ingredients
CRUST
3 cups cassava flour
1 teaspoon sea salt or pink Himalayan sea salt
1 teaspoon baking soda
1 tablespoon vanilla
½ cup maple syrup
1⅓ cup palm shortening

FILLING
5 cups mixed berries (halved strawberries, blueberries, blackberries, and raspberries)
¼ cup maple syrup (optional)

Directions

Preheat the oven to 400°F.
In a stand mixer, mix the cassava flour, salt, baking soda, and vanilla.
Add the maple syrup and mix, until the texture becomes crumbly.
Add the palm shortening, 1⁄3 cup at a time, until the crust reaches a pliable texture.
Divide the dough in thirds; reserve two-thirds for the base, and one-third for the pie top.
Roll out the dough with a rolling pin (used specifically for gf baking)
Gently press 1/3 of the dough into the bottom of a 9-inch round pie pan to create the pie base and another third of the pie dough onto the sides of the pie pan.
Toss the berries with maple syrup, if added sweetness is desired
Roll out the remaining third of the crust and place on top
Bake for 15-20 minutes until fruit is cooked through and crust Browned

Here is the official book blurb:

When I was in pharmacy school, I discovered that food has a profound impact on our healing and that what we put in our bodies will either heal us or make us sicker. In the same way that we use pharmaceuticals to impact our biology, we can use food as our medicine. I call this concept food pharmacology. Food is one of the most powerful tools in your healing journey.” – Dr. Izabella Wentz

More than 35 million Americans currently suffer from Hashimoto’s—the country’s fastest-growing autoimmune disease, which affects the thyroid gland and causes the body to attack its own cells. Many individuals with or without a formal diagnosis suffer daily symptoms, including chronic cough, acid reflux, irritable bowel syndrome, allergies, persistent pain, hair loss, brain fog, and forgetfulness.

Hashimoto’s Food Pharmacology (my Amazon link) combines Dr. Izabella Wentz’s revolutionary and proven approach to reversing thyroid symptoms with delicious, easy-to-use recipes that delight the taste buds while they heal the body. Inside you will discover:

125 delicious and nutritious recipes for salads, smoothies, bone broths and crockpot and bibimbap-style meals, with thyroid-supporting nutrient details on every page

Over 100 stunning food and lifestyle photographs

Tips for revamping your kitchen and pantry

An FAQ for easy reference and quick answers

Easy-to-use, personalized meal plans and food rotation schedules to accommodate any diet

Successfully transforming the lives of thousands, Dr. Izabella Wentz makes it easier than ever before to live a life free from the suffering of autoimmune disease.

I recommend this book if you have hypothyroidism (an underactive thyroid), Hashimoto’s Thyroiditis or another autoimmune condition and want specific autoimmune-friendly recipes. Many of the recipes can be modified to low-FODMAP if you have SIBO (small intestinal bacterial overgrowth). If you do have oxalate issues you’ll need to adjust the recipes that use nut flours, greens like spinach, berries etc.

Even if you don’t have a thyroid or autoimmune condition it’s a lovely recipe book if you are looking for new nutrient-dense and healing recipes and some inspiration to get cooking!

Keep in mind, this book is way more than a recipe book. It’s also a nutrition guide with detailed information about how to improve your digestion and nutrient absorption; assessments and protocols; a discussion about the vegan/vegetarian diet and why a paleo-type diet with grass-fed red meat is beneficial if you have Hashimoto’s; why beets are good for you if you have the MTHFR gene mutation; crucial nutrients for thyroid function; when lab testing says you’re not gluten sensitive and much more.

You can purchase your copy of Hashimoto’s Food Pharmacology here (my Amazon link) or at your favorite bookstore.

Big congratulations to my brilliant friend Izabella Wentz!

If you have your copy already, what recipes are you most excited to try out? Or have you already tried some recipes? Do let us know.

The Essential Oils Hormone Solution by Dr. Mariza Snyder – my book review

February 22, 2019 By Trudy Scott 15 Comments

Together with dietary changes and key nutrients like GABA, tryptophan, zinc and vitamin B6, using essential oils are a wonderful tool for helping to ease anxiety, reduce stress, improve sleep and focus and contribute to overall hormonal health for women. Now we have a new book that is a wonderful essential oil resource specifically for women, The Essential Oils Hormone Solution: Reclaim Your Energy and Focus and Lose Weight Naturally by Dr. Mariza Snyder.

She shares this about essential oils:

Essential oils are natural aromatic compounds found in the roots, seeds, stems, bark, leaves, and flowers of various plants. They are super-charged, fifty to seventy times more potent than their dried-herbal counterparts. They’re simply the best plant-based remedy that exists, and they have been successfully used for thousands of years.

Dr. Mariza lists these top 5 must-have hormone-support essential oils for perimenopausal and menopausal women: clary sage, geranium, lavender, peppermint and rosemary. Lavender and peppermint have been long-time favorites of mine and I recently learned about clary sage and rosemary and love both.

She covers so many wonderful essential oils in the book but for the purposes of this review I’ll focus on clary sage since it was new to me until recently and may be new to you too.

In the chapter on sleep, she shares this about the benefits of clary sage and how to use this essential oil:

CLARY SAGE (Salvia sclarea)

Promotes relaxation of the body for a restful night’s sleep
Calms and soothes the mind and body
Supportive during menstrual distress

Aromatic Use

Apply 1–2 drops directly to bedclothes or pillow.
Diffuse 3–4 drops before bedtime.

Topical Use

Dilute 1–2 drops with your favorite carrier oil and massage into abdomen.
Add 2–3 drops to a warm bath with ¼ cup Epsom salts dissolved in the water.
Dilute 1–2 drops with your favorite carrier oil and massage into your soles before bedtime.

I had looked into clary sage about 6 months ago when I learned that it supports serotonin production and also lowers high cortisol.

Interestingly, I didn’t care for the aroma of clary sage when I first purchased it and I diffused it with lavender and rosemary to disguise the aroma. But I have grown to really like it and use a drop on a hanky each night and look forward to how much it helps me sleep and the fact that it eased the mild hot flashes I had started to experience again.

I love the combinations/blends Dr. Mariza recommends in the book and would have welcomed these ideas when I first started using clary sage myself. Here is one example of a rollerball blend with clary sage:

Tense-Away Rollerball Blend

10 drops Lavender essential oil

10 drops Clary Sage essential oil

10 drops Peppermint essential oil

Carrier oil of choice

I also really like that Dr. Mariza describes different ways to use the oils other than only diffusing – like using rollerballs, using them for massages and in baths, and applying the essential oils on various parts of the body for a more direct impact. One such example is the Hormone Synergy Rollerball Blend (which contains clary sage, lavender, geranium, bergamot and ylang ylang). She recommends applying this blend directly over your ovaries.

I learned this direct application tip from Dr. Mariza last year and started using lavender, peppermint and rosemary (in a carrier oil) topically on my belly before bed. It helps with digestion, occasional belly bloat from SIBO (if I’ve eaten something that triggers symptoms) and is relaxing too. I think I’ll add clary sage to this belly blend too for the added hormone benefits. This could be one way to use clary sage for the benefits if you find you don’t really like the aroma (because it will be further from your nose!)

Here are some of the benefits of the other top 5 hormone-support essential oils for perimenopausal and menopausal women that Dr. Mariza shares:

geranium – calming and soothing and “rejuvenates and revitalizes skin, complexion, and hair” (I haven’t been using this one and looking forward to trying this one)
lavender – “eases and calms feelings of anxiety, stress, and tension while rebalancing emotions” and “relieves discomfort associated with menstrual cycles” (I’ve been using lavender for years)
peppermint – “stimulates mental focus and energy by enlivening the senses” and supports your respiratory system (I also use this one all the time. It’s also great for headaches and neck pain)
and rosemary – “increases memory, concentration, and focus” (I also use it for EMF/electromagnetic radiation protection. Research shows rosemary could play a protective role against this harmful effect through its antioxidant activity)

Clary sage is also featured in the libido chapter: “Commonly used to stimulate sexual energy and boost libido.” This aspect was new to me, but it makes sense given that it lowers cortisol and supports serotonin production (and hence estrogen). Dr. Mariza also covers many other wonderful essential oils that boost libido too: jasmine, neroli, rose, sandalwood, ylang ylang and geranium. In one study neroli, lavender, fennel, geranium, and rose significantly improved sexual function in menopausal women.

Here is the official book blurb:

Have your hormones been hijacked? Do you feel energy-depleted and irritable, unable to sleep, stay focused, or lose weight? You may have attributed these symptoms to the natural hormonal fluctuations that occur with age. But behind the scenes, there are a host of pesky culprits wreaking havoc on your hormonal health: chronic stress, air pollution, chemical-laden foods and cleaning supplies, and the synthetic estrogens in personal care products. Women of all ages are left vulnerable to the consequences, suffering from unnecessary hormonal imbalance and frustrating symptoms that are often dismissed by their doctors.

Dr. Mariza Snyder is here to help put you back in control of your health. In The Essential Oils Hormone Solution, you will learn how to heal hormonal chaos and revitalize the body from the inside out with the support of high-quality essential oils. You’ll learn how essential oils work on a cellular level to mitigate the toxic loads we carry, and how to use essential oils to reduce cravings, get deep, restful sleep, ease stress, improve mood, banish the worst symptoms of PMS, regain focus and concentration, boost libido, and increase energy.

Featuring a 14-day plan to jumpstart your hormonal health, with over 100 essential oil blends, daily self-care rituals, and delicious, easy-to-prepare recipes, you’ll discover how to reset your body and pave the way for improved hormonal health, without taking hormones.

Grab your copy of The Essential Oils Hormone Solution here (my Amazon link).

I’d like to add my thoughts on what I have found to be safe use of essential oils, and what I share with my clients (I consider myself an essential oil user like you – I’m not an expert):

Always use a carrier oil, unless you are diffusing, and this includes using essential oils in the bath (I know there is some conflicting advice on this, but I like to err on the side of caution)
Don’t try to remove too much of an essential oil with water – it will only drive it deeper into the skin
Think low doses i.e. a little goes a long way
Be sure to rotate your essential oils
Don’t ingest the oils neat or even in a gelatin capsule. I would only consider doing so if I was working with an experienced practitioner and using an enteric coated capsule (there is definitely conflicting advice on this one but again I like to err on the side of caution)

It’s a fun book with wonderful ideas for how to combine essential oils and use them to improve hormone imbalance. I love this quote from Dr. Mariza:

Inhaling them and applying them is like adorning yourself in something truly beautiful

What are your favorite essential oils and combinations for easing anxiety, reducing stress, improving sleep and balancing your hormones? How are you “adorning yourself” and what is your favorite way to use them – diffused, topically, via a rollerball, or via a massage or in the bath? Feel free to post questions here too.

Beyond the Pill by Dr. Jolene Brighten – my book review

February 15, 2019 By Trudy Scott 2 Comments

I really wish this book – Beyond the Pill A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill by Dr. Jolene Brighten – was available when I was in my 30s and on the pill.

Dr. Jolene mentions a study in the Journal of the American Medical Association which reports the following:

women who began the pill were more likely to be prescribed an antidepressant – which means it contributes to a bit more than moodiness.

This was not a small study and included over one million women.

Symptoms caused by the pill and the damage it does to your body

This book, Beyond the Pill, provides a comprehensive list of symptoms caused by the pill:

hormonal confusion: missing or irregular periods, light or heavy periods, short cycles, infertility, headaches
digestive problems: leaky gut, gut dysbiosis, inflammatory bowel disease
energy reduction: fatigue, adrenal and thyroid dysfunction
skin issues: hair loss, dry skin
mood disruption: depression, anxiety
lady part disturbance: low libido (Oh, hell no!), vaginal dryness, chronic infection, pain with sex
vitamin, mineral, and antioxidant depletion (such as folate, B12, and magnesium) (I’ll add vitamin B6 to this list too – it is mentioned elsewhere in the book)

The pill does further damage to your body and also:

intensifies the risk of blood clots, which lead to strokes
increases the risk of breast, cervical, and liver cancers
increases the risk of diabetes
raises the risk of heart attacks
triggers autoimmune disease

Truth-bombs about how the pill works

She shares plenty of truth-bombs about how the pill works – like these gems:

As long as you’re on the pill, your brain and ovaries aren’t talking, which can seriously affect all your hormones.

When you take that week of placebo pills, you’re not actually getting a period because you never ovulated. Instead, this is what is called a withdrawal bleed (I did not know this!)

Post–birth control syndrome (PBCS)

I first became aware of Dr. Jolene’s brilliance in this area when she started writing about Post–birth control syndrome (PBCS) a few years ago. PBCS is “is a constellation of symptoms women experience when they discontinue hormonal birth control.” She has found the symptoms of PBCS – hormonal irregularities like no period or heavy bleeding, acne, mood swings and anxiety, headaches, infertility, pill-induced PCOS (polycystic ovarian syndrome), hypothyroidism, gut issues and even autoimmune symptoms – typically occur in the first 4-6 months after stopping the pill. To make it easy for you the PBCS symptoms are all laid out in a handy quiz in the book.

She has found these symptoms won’t go away without taking the necessary steps that include detox, gut repair, healing the thyroid and adrenals, addressing metabolic health or blood sugar control, boosting mood, improving libido and addressing nutritional deficiencies that the pill has caused. This is all covered in the book as a 30-day program to balance your hormones, reclaim your body, and reverse the dangerous side effects of the birth control pill.

I really appreciate that Dr. Jolene shares this:

I want you to know I’m not anti-pill. Nope. I’m pro–informed consent, which means doctors giving you all the information you need to consent to taking birth control.

This book will help you understand what those hormonal symptoms mean, how the pill is affecting your body, and what to do if you either need to stay on it or are ready to get off it.

Addressing low vitamin B6, low serotonin and low GABA

Here are a few of the nutritional supporting approaches she covers (all supported by research) that are very applicable for support for anxiety specifically and relevant to what you’ve been learning from me: addressing low vitamin B6, low serotonin and low GABA.

Because the pill depletes vitamin B6, she recommends up to 100mg per day for PMS and mood-related symptoms, and symptoms of PBCS. (I know vitamin B6 is controversial and she does acknowledge this).

Dr Jolene identifies the concerning and far-reaching effects of the pill on serotonin: “studies have shown that women on the pill don’t metabolize tryptophan normally” affecting both serotonin and melatonin production, reducing kynurenic acid and raising high-sensitivity C-reactive protein (hs-CRP), a marker of inflammation and immune system activation, and shifting the “tryptophan pathway… toward quinolinic acid production, which is inflammatory and harmful to the brain.”

I would have loved to see more about tryptophan and 5-HTP and even vitamin B6 (given that it is crucial for the conversion of tryptophan away from quinolinic acid) in this section of the book. Using tryptophan as a supplement is only briefly mentioned and 50-100mg 5-HTP is only recommended for serotonin-related cravings. As you may know from my work using targeted trials of the amino acid tryptophan and/or 5-HTP offers very quick anxiety relief and support for PMS within 3 cycles. Fortunately, you can fill in the gaps and use what I teach about these amino acids in conjunction with everything else in the book.

I do love that she adds to our knowledge base with other tips, sharing that the botanicals “passionflower and skullcap support healthy serotonin production by reducing quinolinic acid production.” This was new to me and I’m intrigued.

I love what she writes about progesterone inducing “a sense of calm and a deep sense of love and connection by stimulating gamma-aminobutyric acid (GABA) receptors.” Theanine and taurine (a precursor of GABA) are recommended and taurine is also part of her detox and adrenal protocols which I love.

However, I use GABA itself extensively in my work and find it to be more effective than theanine or taurine for the anxiety symptoms – it’s a firm favorite for the majority of my anxious clients. Again, you can fill in the gaps and check out what I share about GABA for very quick anxiety relief and PMS support.

My other favorite sections: libido and orgasms, and liver detox

Some of my other favorite sections include the libido section and her wonderful information about orgasms – she shares the myriad of health benefits of orgasms and recommends once-weekly orgasms but need I say more than this comment from Dr. Jolene:

Women can have four different types of orgasm throughout the month because of the hormonal changes we experience. Dude, this is a serious reason to consider ending that pill pack.

I couldn’t resist including this advice for anxiety and insomnia:

Trouble with anxiety? Have sex. Trouble with insomnia? Have sex. When you have an orgasm and release oxytocin, it relaxes you, calms your mind, and enables you to get a good night’s sleep. Besides oxytocin, your body releases vasopressin during orgasm, a hormone that often accompanies the release of melatonin.

If you do have low libido Dr. Jolene has this covered.

I also love the liver detox chapter and so will you. You’ll learn that the pill can cause benign liver tumors and can contribute to gallstones and gallbladder disease. She also shares this about the synthetic estrogen in birth control pills and the liver/libido connection:

There is some concern that long-term exposure to the synthetic estrogen in birth control pills actually alters your liver genes to make higher levels of SHBG (sex hormone binding globulin) for the rest of your life. Unfortunately, SHBG also binds up your testosterone. The result is a libido that’s nonexistent.

She also has you covered on how to detox as part of this wonderfully comprehensive hormone balancing program.

The official book blurb

Out of the 100 million women – almost 11 million in the United States alone – who are on the pill, roughly 60 percent take it for non-contraceptive reasons like painful periods, endometriosis, PCOS, and acne. While the birth control pill is widely prescribed as a quick-fix solution to a variety of women’s health conditions, taking it can also result in other more serious and dangerous health consequences.

Did you know that women on the pill are more likely to be prescribed an antidepressant? That they are at significantly increased risk for autoimmune disease, heart attack, thyroid and adrenal disorders, and even breast and cervical cancer? That the pill can even cause vaginal dryness, unexplained hair loss, flagging libido, extreme fatigue, and chronic infection.

As if women didn’t have enough to worry about, that little pill we’re taking to manage our symptoms is only making things worse.

This book is perfect for you if

You’re a woman in your child-bearing years and are currently on the pill, considering the pill, have been on the pill in the past and had issues, and even did well on the pill in the past
You’re a woman like me and past the birth control age and yet are intrigued to get a better understanding of how you may have been affected by the pill in the past and also want a better understanding of your body and hormonal health going forward
You have a daughter or grand-daughter or niece or friend you can gift a copy to
You are a practitioner who works with women
You are a curious male with women in your life and would like to understand them better so you can continue to have the healthiest relationship possible.

I’m already recommending this book and will continue to recommend it going forward!

This much-needed solution-based and heavily referenced book released January 29. It’s ground-breaking information and I’m thrilled to be sharing it with you!

Grab your copy of Beyond the Pill (my Amazon link) and find additional information here.

I now recognize that post–birth control syndrome (PBCS) was part the perfect storm that contributed to my anxiety and panic attacks in my late 30s (and a whole host of other symptoms). Personally, I found the entire book fascinating reading, and wish I’d had access to this material while I was in the midst of trying to figure things out.

Fortunately, GABA and tryptophan helped immensely with my anxiety and PMS (together with everything else I did) and I eventually discovered FAM (Fertility Awareness Method). But wish I’d know about this safer option when I was younger. Dr. Jolene is a big fan of FAM and covers it extensively in the book, sharing what I found to be true: it works even if it seems scary at first AND you get to learn so much about your body.

Please feel free to share your experiences with the birth control pill (both good and bad), why it was prescribed and what you learn from this book that can help others in your situation. Feel free to post questions here too.

A new book: You Can Fix Your Brain by Dr. Tom O’Bryan

September 19, 2018 By Trudy Scott 2 Comments

There is a new book that I think you may be interested in (for yourself or a family member): You Can Fix Your Brain: Just 1 Hour a Week to the Best Memory, Productivity, and Sleep You’ve Ever Had (Amazon link), written by my amazing friend and colleague Dr. Tom O’Bryan.

One of my favorite chapters is chapter 2: The Leaky Brain, where Dr. Tom writes about the blood-brain barrier (BBB), comparing it to a protective cheesecloth-like lining where:

its main role is to block large molecules from entering into the brain from the bloodstream. The brain’s cheesecloth is even finer than the one in the intestine because most molecules are too big to fit in the blood vessels that service the brain. Just as the intestinal lining can tear, resulting in a leaky gut, the cheesecloth of the brain can tear, resulting in a leaky brain. Scientists refer to these tears as a breach of the blood-brain barrier.

He shares the many reasons we can end up with a leaky brain: trauma to the head/a concussion,

“smaller, repeated traumas (think of head butts during soccer practice that can happen 20, 30, or 50 times a day, 3, 4, or even 5 days a week)”, and even excessive exercise (a modest amount of exercise is beneficial).

Dr. Tom also shares the role of inflammation in creating tears in the blood-brain barrier – due to antibodies to wheat and dairy, bacteria, parasites or autoimmune diseases, together with advanced glycation end products (AGEs) from eating charred meats or barbecued chicken.

He shares that the blood-brain barrier typical heals quickly, within 4 hours but “if there is a recurring insult, leaky brain will remain, allowing macromolecules to penetrate the very sensitive brain.”

Dr. Tom suggests having your doctor order the Neural Zoomer blood test from Vibrant Wellness Laboratories, in order to identify if you have ongoing tearing of your blood-brain barrier:

Two of the biomarkers used in emergency rooms for severe trauma to the blood-brain barrier are called S100B and neuron-specific enolase (NSE). If they are elevated, it means that you’re leaking S100B and NSE into your bloodstream. If you have high levels of S100B and/or NSE in your bloodstream long-term (for instance, as a result of playing soccer or football regularly), your body will make antibodies to them in order to get rid of the excess. When you have elevated antibodies to S100B and NSE, it strongly suggests that you have an ongoing tearing of your blood-brain barrier. These are extremely accurate biomarkers that show up with damage to the blood-brain barrier from any cause, not just physical trauma. They identify that the flood gates are open, allowing macromolecules into the brain, which then will activate the immune response, causing the inflammation that eventually manifests as brain fog, forgetfulness, ADHD, seizures, anxiety, depression, schizophrenia, bipolar disorder, and eventually dementia, Parkinson’s, MS, and Alzheimer’s.

According to Dr. Tom the Neural Zoomer blood test is:

cutting-edge and is the most sensitive biomarker of brain antibodies available today and includes all six of the most important categories to set a benchmark for: demyelination (the condition of your nerves in your brain, related to MS), the blood-brain barrier [S100B and NSE], peripheral neuropathies (numbness and tingling), brain autoimmunity (antibodies to brain tissue), herpes (there are more than 100 studies connecting herpes simplex 1 and Alzheimer’s), and the genes for Alzheimer’s. I believe this test is a game-changer. It can identify, years in advance, the ongoing mechanisms that can cause degenerative brain diseases. When you can identify the mechanism before there is so much tissue damage that symptoms appear, you have a window of opportunity to do something about it.

If your doctor can’t order the test you can order it directly from theDr.com/neuralzoomer.

Here’s the official book blurb for You Can Fix Your Brain: Just 1 Hour a Week to the Best Memory, Productivity, and Sleep You’ve Ever Had (Amazon link)

For anyone worried about any type of brain ailment, ranging from the chronic conditions to simple brain fog and fatigue, this essential guide covers the full spectrum of prevention to treatment.

We’ve all experienced brain fog―misplaced keys, forgotten facts, a general feeling that you’re just feeling off today. And many of us will experience that “fog” manifesting as something more permanent―either in ourselves or our loved ones.

No matter what your current brain health state may be, You Can Fix Your Brain will enable and empower you to take concrete steps that will make an immediate difference in your brain’s vitality, clarity, and energy. Your memory will improve, fogginess will disappear, you’ll be less tired all the time, and much more. And, you’ll learn that these aren’t empty promises. Dr. Tom O’Bryan, author of The Autoimmune Fix, knows how to create lasting changes in health, and he’s here to share them with you.

It’s a step-by-step approach to better cognitive function―being selective about what’s on your fork, what’s in your environment, and how you take care of yourself can make a world of difference. With only one hour a week of practice, in 6 months, you can say goodbye to brain fog and welcome a better long-term memory and a sharper mind.

This is my endorsement:

The advice Dr. Tom shares in this book is cutting edge and provides powerful results if you want to have the best possible brain. This book is a must-read if you want to improve your memory and clear brain fog, have amazing sleep, reduce anxiety and ADHD, be productive and even feel happier. I love his message about setting a goal each week to learn just one thing and apply it – it makes this totally do-able for each of us!

If you already know you’d like to buy a copy of the book (or have already bought a copy) go to this link after your purchase to get access to some valuable bonuses.

If you’d like to get a taste of some of the content before purchasing you can check out some snippets in this download: Surprising Everyday Things That Can Damage Your Brain (changing the way you pump gasoline is one very simple changes you can make).

Enjoy! And be sure to leave Dr. Tom a review.