Trudy Scott Anxiety Nutrition Solutions & Every Woman Over 29

High dose GABA (750 mg) caused her to feel anxious and nervous with feelings of panic. She also felt agitated, flushed and hot

August 30, 2024 By Trudy Scott 15 Comments

I casually read about GABA and ordered a bottle from Walmart. It was 750mg and it said take 1x daily. Ooooooooh boy did that mess me up – anxious nervous panic. That’s how I found you though, so I guess the universe had its reasons. I read your article about GABA dosing and started doing a micro dose by opening the pill, splitting it into 4 and putting it under my tongue and it was a game changer! Immense anxiety relief and now I’m researching more to add

These game changing results are wonderful to hear and I’m very happy for Tiffany but I’m not happy with GABA product labels. Folks need to know this, and I really want to get the message out about safe ways to use GABA.

She posted this on one of my facebook threads and I asked her if she’d be willing to share what happened so this doesn’t happen to someone else. She kindly said “absolutely you can share” and proceeded to provide a very detailed description of what happened. I share all this below with some of my insights about starting with GABA 750mg (considered a high dose for most individuals), what she did really well and my takeaway lessons, plus more about GABA dosing and the antidote when too much is used.

This is what happened (in her exact words):

Day 1 (Aug 3) – 4AM – After swallowing the 750 I first noticed a heat/flush feeling. It was my neck and upper chest area. This alone had me panicking that death was imminent, then it slowed after I’d say 15-30 minutes. I felt overly anxious & agitated after that, kept checking my pulse & BP (blood pressure) reassuring myself I was not dying.

Looking at my search history my anxieties lasted hours – by 11am I was searching “can I overdose on gaba” then I finally slept

I haven’t formed a connection yet between the gaba & the flush / panic yet.

10ish pm

I again swallowed the 750. I also applied icy hot for my chronic pain condition 30ish mins later. Then the flush sensation again neck & chest like before hit me. 15-30 mins of tingling , this time I convinced myself it must just be the icy hot mixing with the gaba altering my skin sensations (I had read about how it works in the central nervous system).

Day 2 (Aug 4) – 1am (+3hrs ingested)

I was in full “health” anxiety/panic mode, panic googling & [My search “gaba cause warming sensation”] landed me on your article

This was my game changer/ life saving moment!!!!

I’m unsure how long the anxieties lingered but I had a new game plan for microdosing from now on.

Plan: open the capsule (750mg) & separate the powder into 4 equal parts. Place this 1/4 under my tongue

7am

I took my 1st 1/4 micro-dose and felt like a champ! My google searching was now about understanding how it worked in the brain and why it had unclenched my jaw muscles. (My chronic pain is from TMJD largely due to my anxiety clenching)

I’m sorry she experienced this but I’m so glad she found my dosing article and figured it out. And that the lower dose of GABA is helping so much.

She was totally new to GABA and supplements in general: “I’m just learning supplements after detoxing effexor” so it’s not totally unexpected for something like this to happen BUT it really doesn’t have to be this way when you are an informed user (I share my take-aways below).

In my article/blog, Too much GABA causes a tingling niacin-like flush sensation (in the brain and body). It’s awful and very uncomfortable! I share the issues with starting with too high a dose. If you’re new to GABA, I encourage you to click the above and read the post.

Splitting the 750 mg GABA capsule into four equal doses works for Tiffany

This is the change she made after reading my blog post i.e. she used much smaller doses

From then till now I’ve consumed 1 of the 750mg gabas each day by splitting into the 1/4’s (3-4hrs in between) and it has kept my anxiety at a consistent baseline level and helped immensely with the clenched jaw.

I also started adding l-theanine (100mg) supplement and I’m actively researching additional amino acid supplements to add in once I have some extra money to buy.

For context on Aug 7, I had an emergency dental extraction that was traumatic. I took my gaba 1/4 right before and remained relatively calm through the whole 4 hour ordeal.

Once the Walmart bottle is gone I’ll be buying a low dose sublingual.

It was fortunate that 187 mg (a quarter of 750 mg) worked well for her based on her unique needs and biochemistry. It’s possible this may have been too much for her too and in this case she would have adjusted down.

Why Tiffany considered GABA for her issues and her next steps

Her initial reason for wanting to take GABA was a desire to keep her “anxiety / panic levels regulated.” Her physical anxiety symptoms manifest as “flight or fight” response and were hitting her constantly without warning or outside triggers. She was also in “constant pain from the jaw muscle issues but couldn’t face leaving the house to find a new doctor for help.”

The good news is that after finding the proper dose of GABA she was “able to remain calm enough to find a new doctor.” Tiffany also shared this:

I am treating my brain as a delicate little flower right now. Taking copious notes trying to establish what my baseline brain chemistry is and how the individual neurotransmitters impact my mood/state in the moment.

I mentioned before I am just starting my research journey about brain chemistry and planning to start to “play” around with additional amino acid supplements.

I’m in the stage now of discovery, finding a new amino acid, researching what transmitter it is connected to, it’s role as a precursor and once I have my data compiled I’m going to take a targeted approach testing to see what the impacts are.

I’m focused on figuring out my root deficiency i.e. serotonin vs dopamine vs norepinephrine and then going from there.

Takeaway lessons for Tiffany and what she did well

I shared some of my takeaway lessons with Tiffany and here they are in case you’re also new to using the amino acid GABA:

Learn how to safely use GABA and the other aminos before you start using them i.e. read my book “The Antianxiety Food Solution” or do one of my online group programs (details below)
Use vitamin C as an antidote if you have a reaction. I write about this in my book. It negates any adverse symptoms quickly but also negates any benefits
Start with a low dose of GABA and ignore the product label. I recommend 125 mg as a safe starting dose and less for sensitive folks
Trial only one new supplement at a time so you know what is working and what is causing issues. With the GABA reaction Tiffany experienced I would not have added theanine before finding the ideal GABA dose. With her pain issues I’d be considering serotonin and endorphin support, but using one amino at a time and starting low dose with the correct timing
If you have an adverse reaction stop immediately i.e. don’t push through
Purchase professional grade supplements from Fullscript or iherb (here is the link to my products page with links to both). We want quality supplements just like we want quality food.

What Tiffany did well:

She carefully logged exactly what happened
She searched for expert advice and didn’t continue to push through the adverse effects
She split the GABA 750 mg into 4 and put the powder under her tongue
She is in the process of educating herself (and says she’ll get a copy of my book)

A few GABA product options – a sublingual, a powder and a cream

Some of the many GABA products I recommend include Source Naturals GABA Calm lozenges (a good low dose of 125 mg) and Now GABA Powder (which does need to be measured out to provide a 125 mg typical starting dose). Keep in mind, some individuals need less to start.

When using GABA powder I have clients use a handy mini measuring spoon like this one (my Amazon link) and share more about how to accurately measure out GABA powder on this blog.

For Source Naturals GABA Calm lozenges and Now GABA Powder:

You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).
If you’re not in the US, you can purchase these at iherb (use this link to save 5%).

Somnium GABA Cream is available in the US and elsewhere with international shipping. Read more about the product and who may benefit from using a cream, and grab my coupon code to save 15%.

Additional resources when you are new to using GABA and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low low GABA or other neurotransmitter imbalances may be an issue.

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Wrapping up and your feedback

I appreciate Tiffany for sharing and giving me permission to blog about this. I do hope it’s been helpful for you and her too.

Now I’d love to hear from you – does any of this resonate with you? If yes, how high a dose of GABA did you start with and what was your adverse reaction? And how much helps now and how does it help? Feel free to share which product too.

If you’re a practitioner is this how you advise your clients/patients?

Feel free to share and ask your questions below.

Osteoporosis: two of my favorite self-help books by R. Keith McCormick DC (and some of my own story)

August 16, 2024 By Trudy Scott 3 Comments

In May 2023 I posted this on Facebook and it never made it on to the blog so here goes …. osteoporosis and two of my favorite self-help books by R. Keith McCormick DC:

Earlier this week I read this book, The Whole-Body Approach to Osteoporosis: How to Improve Bone Strength and Reduce Your Fracture Risk by R. Keith McCormick DC, and wow, I’m very impressed and learned a ton.

It actually consolidates and builds on what I learned from him at the in-depth and excellent interviews with him on the Osteoporosis Summit, hosted by my friend and colleague, Margie Bissinger, MS, PT, CHC (thanks Margie! – I’ve ordered his newest book too).

I really love how Dr. McCormicks walks us through him being a detective with clients (the cases are excellent). And his information and interpretation on advanced bone health tests (like CTX, P1NP), other basic blood work (CRP, homocysteine, fibrinogen, vitamin D etc.) and functional testing (celiac/gluten sensitivity labs) he does is invaluable.

I’m curious to see what updates he’s made (if any) in his newest book, Great Bones: Taking Control of Your Osteoporosis. Does he now prefer MK-4 to MK-7 (forms of vitamin K), if he addresses the tricky calcium-oxalate issues (I’m trying to figure this one out too) and if he also discusses Trabecular Bone Score (TBS) which can be included in the DXA.

I do like that he discusses prevention too – for younger women and men! He was in his 40s when he started to have osteoporotic fractures.

I’m in my early 60s and don’t have osteopenia or osteoporosis but I want to be proactive and do comprehensive testing. I do have concerns due to my dietary oxalate issues and calcium homeostasis as a result of this.

Read about both books below and more on my own osteoporosis story (yes, I do have osteoporosis after all!) and probable root causes.

The Whole-Body Approach to Osteoporosis

Here is the official blurb for this book:

No pill will cure you of osteoporosis. While medication can sometimes help, it won’t fully address the underlying causes of your osteoporosis or osteopenia. To restore bone health, you’ll need a targeted program combining the best bone-building strategies from traditional and holistic medicine. The Whole-Body Approach to Osteoporosis distills these complex strategies into a whole-body plan you can begin today to dramatically improve your bone strength and overall vitality.

This comprehensive guide includes information on:

- What to eat for stronger bones
- Choosing bone-building supplements and osteoporosis medications
- Foods and medications that may be contributing to bone loss
- Signs and symptoms that can help you monitor your bone health
- How lab tests can help you personalize your plan

It was published in 2009, and I found it to be eye-opening and a wonderful introduction to the comprehensive functional medicine, nutritional and lifestyle approach that needs to be considered when addressing bone health. It’s written for the layperson but is meaty enough for practitioners new to the mechanisms of bone building and bone breakdown, osteoporosis medication and the impacts of environmental toxins.

As I mentioned above, his information and interpretation on advanced bone health tests (like CTX, P1NP), and other labs that are important for bone health (CRP, homocysteine, fibrinogen, vitamin D etc.) is invaluable. He also covers the basics that I cover in my book/work – like eating real food, digestive health and celiac/gluten sensitivity.

It comes highly recommended and you can find it in bookstores and on Amazon here (my Amazon link).

Great Bones: Taking Control of Your Osteoporosis

Here is the official blurb for this book:

Dr. McCormick knows what potential dangers lurk for women and men who don’t understand the life cycle of bone, who don’t realize the role nutrition plays in bone health, who don’t know what can happen to bone even when they think they’re doing “everything right.”

In his mission to help readers — women and men, athletes and nonathletes, primary care physicians and specialists — Dr. McCormick explains not just the fundamentals of osteoporosis but also the pathophysiology of bone loss and what it takes to regain skeletal health.

If you’re a patient suffering from bone loss, Dr. McCormick helps you take control of your osteoporosis; if you’re a doctor, he lays out the most up-to date science so you can best serve your patients. Great Bones is a book everyone can use to achieve better skeletal health well into their 70s, 80s, and beyond.

This one was published in 2023 and is a hefty 714 pages (vs 200 pages for his first book). This book takes everything in his first book to the next level. And while it is more geared to practitioners it is easy enough to follow for the health-savvy layperson.

Every time I pick it up to search for something I learn so much more. Here are a few eye-opening gems:

Test CTX early morning and avoid biotin and collagen for 48 hours beforehand (I also heard him say this on the osteoporosis summits)
“Butyric acid can increase bone formation by lowering osteoclastic formation” (bone break down) “and stimulating the deposition of calcium into the collagen matrix”
“High concentration of lead are found in the cement lines – where mineralized bone meets non-mineralized collagen and where zinc concentration is highest” (and more information on how lead adversely affects our bones)
“Post-menopausal women excrete eight times more urinary zinc than women with normal bone density”

With regards to my questions I had before getting this book – he does use both forms of vitamin K (MK-4 and MK-7) and he also discusses Trabecular Bone Score (TBS) which is an add-on for the DXA and a good indicator of bone texture and quality.

Unfortunately he doesn’t address the tricky calcium-oxalate issues that I’m trying to figure out, other than a very brief mention on one page.

I’m eagerly waiting for a kindle version to come out so I can more easily search for advanced topics. My index is full of my scribbles as I find some topics buried within other topics, like some of the TBS information.

This book is also highly recommended and you can find it on Amazon here (my Amazon link).

My osteoporosis story (some of it anyway)

When I posted about these books in May 2023, I was planning to be proactive and do comprehensive testing to get a good baseline in my early 60s. After reading these books and two others, I had my first DXA in July that included a TBS and testing of my left forearm. I was shocked to find out I have osteoporosis, despite the fact I have exercised my entire life – running (road and trails), playing tennis and then squash, rock-climbing, doing weights to train for climbing, backpacking with heavy packs, mountain biking, skiing and wind-surfing.

Because of this I’m really passionate about getting the message out about testing early (for women and men) and being informed and proactive. Dr. McCormick suggests women do their first DXA at 50 and men at 55 (and earlier if they’ve had a fracture).

Given my many possible root causes, I now wonder if I should have tested myself at 40 years of age? As I mentioned above, my dietary oxalate issues and the disruption of calcium homeostasis is likely a major factor. I’ve added these as contributing factors too: my long-term gut issues (since childhood), gluten sensitivity, SIBO, my history and propensity for anxiety and panic attacks, my past exposure to toxic lead (in my 20s I worked in an oil refinery and was exposed to jet fuel at a small airport), the fact that I have pyroluria (the zinc and vitamin B6 connections – I’ll be publishing a blog post on this and osteoporosis) and my liver/bile issues (which play into the oxalate issues).

Dr. McCormick says this at the start of Great Bones … “you need to understand the causes” and I do so now I can work on all of this. I love that he also says: “In this book what you will find is hope – within realistic physiological limitations – that you can improve your bone health.”

Dr. Kim Millman’s healthier bones course

With these books and other reading I’m doing, I now have the knowledge and tools. I’ve seen some improvements in the last year and I’m ready to jump in and do further testing and additional adjustments to actually reverse my bone loss.

But I need more so I’ve just signed up to do Dr. Kim Millman, MD’s online Restore & Rebuild: 100 Days to Healthier Bones program. Dr. Millman was also a speaker on Margie’s osteoporosis summit and if you are also looking for support and expert guidance via an online program, this one is a no-brainer. There is also an opportunity to ask your questions. It’s really short notice and if you can’t make this cohort, I’ll share my feedback in case you make the 2025 class.

Dr. Millman shared this in one of her interviews with Margie: “I think that the most important thing to understand is that it is possible to reverse bone loss and drastically reduce your risk of fractures naturally. And in my 15 years of evaluating and treating the root causes of bone loss, my patients do not break bones, and they don’t feel fragile anymore. Their fear fades. They don’t feel vulnerable, and they return to living their most active lives and doing the things they love.”

Hearing this gives me even more hope and I’m excited!

And in case you’re wondering, I’m still glad I’ve read both these books and have them to refer back to again and again. Both are heavily referenced too and I love to look at the research.

Wrapping up and your feedback

Now I’d love to hear from you – do you have osteoporosis and have you read either of these books and have any gems to share?

Do you have another favorite book on bone health?

Have you done Dr. Millman’s program?

What age were you diagnosed with osteopenia or osteoporosis and were you surprised?

Have you been able to reverse your bone loss and drastically reduce your risk of fractures naturally?

What root causes do you feel play a role for you?

If you’re a practitioner working with clients/patients with osteopenia or osteoporosis I’d love your insights

Feel free to share and ask your questions below.

Bright light to reset circadian rhythm: a solution for jet lag (with melatonin) and for disturbed sleep caused by bile issues?

August 2, 2024 By Trudy Scott 28 Comments

The symptoms of jet lag cause distress to an increasing number of travelers. Potentially they may impair sleep,mood and cognitive performance. Critically timed exposure to bright light and melatonin administration can help to reduce symptoms.

Bright light is one of the most powerful synchronizers of human rhythms and melatonin serves as a ‘‘dark pulse’’ helping to induce nighttime behaviors. Thus, enhancing day and night signals to the brain, appropriate to the environmental light/dark cycle of the new time zone, can serve to reestablish adaptive timing relationships between the body’s internal biological rhythms and the external environment, and thereby reduce the symptoms of jet lag.

The above is from a paper published in 2002, Jet Lag: Minimizing It’s Effects with Critically Timed Bright Light and Melatonin Administration.

I came across this research just before my recent trip to Boston. I always use high dose melatonin to help with jet lag but because it was a business trip and I needed to be in top form as soon as I arrived, I was intrigued about the addition of bright light. So I purchased a light-weight 10,000 lux bright light panel and took it with me.

I was actually looking for solutions for my issues with a strange sleep pattern i.e. in waking in the early hours and not being able to get back to sleep on days when I would go to bed much earlier than usual. That pilot study found that “a brief course of morning bright light treatment had positive effects on subjective sleep quality, daytime sleepiness, and sleep timing in patients with primary biliary cholangitis.” And it led me to the jet lag research which is typical when you’re digging through the research!

The benefits for both situations – jet lag and disturbed sleep/bile issues – reinforced my decision and I’m so glad I got one. I love it! My jet lag results were better with the bright light and melatonin combined (with some caveats I share below). And I continue to use my light panel daily which means much improved sleep on those nights when I have to get to bed earlier. I am a hot mess when I don’t get a good 9 hours sleep and it’s something I continually work on.

I share more on both studies below, details on what timing is best for the bright light when traveling and at home, melatonin dosing (from the study and what I do) and how I plan to adjust things for my next long flight.

More from the jet lag study on bright light timing and melatonin

The jet lag paper talks about light being “one of the most powerful synchronizers of human circadian rhythms:

Light in the morning advances circadian rhythms and
Light in the evening delays circadian rhythms.”

And so the author shares different and very “specific recommendations using bright light and melatonin for eastward and westward travel before and after departure”and depending on “time zone changes of up to 6, 7-9 and 10 or more hours.”

These involve using the bright light either morning or night and likewise with the melatonin.

Since I was traveling eastbound from Sydney to Boston (21+ hours depending on the route) I should have followed those specific instructions.

How I used the bright light panel and melatonin

Instead, I kept it simple and 3 days before my departure I started using the bright light for 30 minutes in the morning and took 2.5 mg melatonin (and my other usual sleep solutions – see below).

When I arrived in Boston I had an afternoon nap and took 10mg of melatonin that first night – the usual increase in melatonin I use when doing long trips. For the duration of my time in Boston (a week), I used the light panel each morning for 30 minutes and 10mg of melatonin each night. And I did not experience any jet lag, other than feeling a little tired for about an hour each afternoon. I was waking earlier than usual (4am then 4:30am then 5am and then 6am) but was getting 8-9 hours of solid sleep.

I stopped in Hawaii and spent a week with my sister on the way home. I did the same even though the paper had different directions for flying westbound on a 12 hour trip. I was really tired on arriving and crashed early and still woke earlier than usual but had no jet lag.

I continue to use the light panel for 30 minutes each morning and am using 10mg melatonin (I’ll drop it down to 2.5mg soon – wild dreams are my clue I’m getting too much). My sleep has been solid since returning (other than an issue with cellulose in a new product I tried). My bedtime is earlier and I had a little less energy in the afternoons for the first 2 weeks.

We were sprayed with insecticide on the plane on arrival in Australia so I suspect that may have been a factor. (I am trying to get something done about this – I can’t actually believe this happens!)

You may wonder why I shared this study and what I did instead. Quite honestly, I was in a mad rush before I left and didn’t have time to work out the different recommendations. And I figured if I found it overwhelming others may too so let’s keep it simple.

That said, I’m impressed by the level of detail in the recommendations and may try to implement some of this on a future trip where I have some leeway if it doesn’t work. If you’ve done it per the recommendations in the above study please do let us know.

Morning bright light for disturbed sleep in primary biliary cholangitis

As I mentioned above, I had also just read the pilot study, Morning Bright Light Treatment for Sleep-Wake Disturbances in Primary Biliary Cholangitis. “Primary biliary cholangitis is a rare, immune-mediated cholestatic liver disease, mostly affecting women” where there is cholestasis or a decrease in bile flow, pruritus (itchiness) and fatigue. I don’t have this condition but do have bile issues and was experiencing a new sleep problem that my usual sleep protocol wasn’t helping.

I’ve always typically been a night owl, going to bed late and getting up late. However, I’m part of a new US-based Mastermind and with the time difference I have to get up at 5:30am two mornings a week for training sessions. I would go to bed 9 hours earlier and without fail would wake at 1am or 2am and not be able to get back to sleep.

I figured it may be liver/bile related so when I found the above paper I was very excited to give morning bright light a try. And it’s been working!

The pilot study reports these results: “a brief course of morning bright light treatment had positive effects on subjective sleep quality, daytime sleepiness, and sleep timing in patients with PBC.” This matches what I am experiencing on those early training days.

If you’re curious, I write about my current bile issues here: Ox bile as a supplement: to help counter the effects of dietary oxalates very likely caused by bile issues and poor fat digestion. I’m not suggesting it’s anything like primary biliary cholangitis other than something seems to be going on with my liver and bile production or bile quality. I will add that ox bile supplementation has reduced my daytime fatigue dramatically.

Interestingly, in other research, it was suggested that “pruritus of cholestasis is responsive to bright light in some patients” i.e, the itchiness that is experienced with chronic liver disease/bile issues.

My light panel and other sleep solutions

As I shared above, I am a hot mess when I don’t get a good 9 hours of sleep and it’s something I continually work on.

I took this photo in Boston in my hotel room. You can see the light panel and the nutrients I use at night on a regular basis. There are also 3 essential oils I use on the blue cloth (lavender, rose geranium and clary sage) and mouth tape. I always use an eye patch and only use earplugs when traveling.

I recorded a video discussing each of the above and why I use it and will share this as a separate post if there is interest.

The only change for this trip was the full spectrum light panel.

The full spectrum light panel I purchased and now recommend

This is the exact one I purchased (my Amazon link and above image from Amazon). It has 5 brightness levels but I’m only using the brightest one. It has a timer – 10, 20, 30, 40, 50 and 60 minutes. To be safe I started with 10 minutes, then went to 20 minutes the next day and then 30 minutes and have continued with this time. It also has 3 colors but I’ve only used the white so far.

I packed it in my suitcase in the original box and although it was a little bulky, it worked well to prevent it getting damaged.

If you already have a 10,000 lux full spectrum light box or lamp, it will provide similar results and also mood benefits if you experience the winter blues (more about that here). However the light-weight bright light panel is ideal for traveling.

Update Dec 2025:

If the above full spectrum light panel is not available here are some other comparable panel options and some lamp options too:

Verilux Happy Light Luxe – a light panel (my Amazon link)
Verilux Happy Light Alba – another light panel (my Amazon link)
Happy Light Therapy Lamp – a standing map for your living room, bedroom or office (my Amazon link)
Light Therapy Lamp – a desk lamp (my Amazon link)

Additional resources when you are new to using amino acids as supplements

As you can see I continue to use GABA and tryptophan to keep me sleeping well and anxiety-free.

For clients who may be considering using either one of these amino acids, I use the symptoms questionnaire to figure out if low low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

Wrapping up and your feedback

I’d love to hear from you – does any of this resonate with you? If yes, has full spectrum light therapy helped with jet lag? What light box or light panel do you use? And do you also travel with one?

Do you also use melatonin for jet lag and how much helps you? And what else is part of your sleep solutions?

Has bright light therapy improved your sleep if you have liver/bile issues? Has it prevented middle of the night waking?

If you’re a practitioner have you seen this research and seen bright light therapy help with jet lag and/or sleep disruption caused by liver/bile issues?

Feel free to share and ask your questions below.

I had chemotherapy and have not been able to get off sugar since. How long will it take 5-HTP or tryptophan to stop the cravings?

July 26, 2024 By Trudy Scott 4 Comments

Lauren shared her struggle with sugar cravings that started after chemotherapy, asking her question on a recent tryptophan/DPA cravings blog post:

If I try the tryptophan or the 5-HTP and one or the other works, how long will I need to take them for the sugar cravings to stop?

Back in 2021 I had been off sugar for 2 years and it was easy to get off by slowing eliminating sugar. The last elimination was from my coffee and then it was easy to stay away from sugar.

I had chemotherapy for 6 months in 2022. I have not been able to get off sugar since then. After chemo ended, I had the cravings and don’t know how to end the cravings.

Any advice from you would be appreciated.

The good news is that if you have cravings that are caused by low serotonin and you find your ideal dose of tryptophan or 5-HTP, you will notice reduced sugar cravings immediately and they will be further reduced with consistent use, typically a few times a day.

The key is to figure out if your cravings are caused by low serotonin and then it’s a matter of doing a trial of either tryptophan or 5-HTP (if you get results and other low serotonin symptoms improve it’s a clue you’re on track). And then you need to figure out the ideal dose for your unique needs. I share more about all this below and additional information about other types of cravings caused by neurotransmitter imbalances (and the respective amino acids that help).

Since her cravings struggles started after chemotherapy I also discuss possible impacts on neurotransmitters and also candida (sugar cravings are very common with the candida). Read on for my response to the above question from Lauren.

Sugar cravings caused by low serotonin: tryptophan or 5-HTP may offer immediate results

As I mentioned above you will notice reduced sugar cravings immediately with either tryptophan or 5-HTP if your cravings are caused by low serotonin. A big clue with low serotonin-type sugar or carb cravings is that they are more intense in the late afternoon and evening.

A good place to start (as always) is with the symptoms questionnaire. If there are other low serotonin symptoms such as feeling more anxious, worried, fearful with a low mood and irritability etc, that further confirms it’s worth doing a trial.

Some folks do better with one than the other but I have clients start with tryptophan and then switch to 5-HTP if their results are not as expected. In both instances we open the capsule or use powders or a chewable to get instant feedback on the benefits. So in that first session Lauren should be able to say “wow my cravings have reduced from 10/10 to 5/10” within 5-10 minutes. She may also report she feels more optimistic and less worried.

It is possible that her cravings are not caused by low serotonin or that they are a combination of a number of factors.

Sugar cravings caused by other neurotransmitter imbalances, and other amino acids to the rescue

We also look at sugar cravings caused by low GABA (stress eating because of physical tension), low endorphins (comfort eating or emotional eating), low dopamine (eating for an energy boost or improved focus) and low blood sugar (eating due to crankiness and irritability).

Lauren would know if any of the above may be factors based on her scores on the symptoms questionnaire i.e. scores for cravings and other symptoms. This offers further clarification:

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxiety
If you stress-eat your sugar cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost
If you eat sugar for an energy boost or to give your focus then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost, and help with mental clarity
If you have to eat sugar when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the sugar desire almost immediately and also helps with the low blood sugar symptoms of shakiness and irritability

As you can see there is an amino acid for each of these imbalances and it’s a matter of doing a similar trial for each one. With the correct dose, Lauren can expect quick results too, provided she finds the ideal dose for her needs.

This is the blog post Lauren posted her question on: Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares).

It’s one of many posts on the site about amino acids and sugar cravings so I encourage you to use the search feature of the blog.

Chemotherapy: impacts on serotonin and dopamine

Because chemotherapy has an impact on serotonin and dopamine, this may be where Lauren needs to start when considering which amino acids to trial. Here is some additional information on “chemobrain” or chemotherapy-induced cognitive impairment:

… a medical complication of cancer treatment that is characterized by a general decline in cognition affecting visual and verbal memory, attention, complex problem solving skills, and motor function. It is estimated that one-third of patients who undergo chemotherapy treatment will experience cognitive impairment.

Alterations in the release and uptake of dopamine and serotonin, central nervous system neurotransmitters that play important roles in cognition, could potentially contribute to impaired intellectual performance in those impacted by chemobrain.

And this may offer an explanation as to why she hasn’t been able to quit sugar since chemotherapy.

Chemotherapy, candida albicans and sugar cravings

If none of the above approaches reduce her cravings or if they do help to some extent but are not quite enough, we have to keep looking for root causes.

A big clue is that Lauren had been able to quit sugar using willpower in the past but has struggled since chemotherapy. It’s important to consider the role this may be playing. In cancer patients who have gone through chemotherapy there is increased susceptibility to Candida albicans, “a fungal commensal and a major colonizer of the human skin, as well as of the gastrointestinal and genitourinary tracts.” This is reported to be caused primarily by “chemotherapy-induced depression of innate immune cells and weakened epithelial barriers, which are the body’s first-line defenses against fungal infections.”

Sugar cravings are very common with candida and in some cases can be so severe that no amino acids will work until the candida is addressed. Interestingly, in one candida study, short exposure to serotonin resulted in antifungal activity so it’s possible that tryptophan or 5-HTP helps.

I don’t have my candida symptoms questionnaire on the blog but you can find a mini version on page 93 of my book, The Antianxiety Food Solution and additional information and my dietary/nutrient protocol in chapter 5 of my book.

The full candida questionnaire can be found in William G. Crook’s excellent book, The Yeast Connection and Women’s Health (my Amazon link).

Additional resources when you are new to using amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

Wrapping up and your feedback

I appreciate Lauren for posting her question on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, what approach helped reduce your sugar cravings after chemotherapy?

If you’re a practitioner have you seen these approaches work well with your clients/patients?

Feel free to share and ask your questions below.

Cauliflower pizza crust and toppings recipe (gluten-free, grain-free, nut-free, low to medium oxalate, Paleo/keto)

July 19, 2024 By Trudy Scott Leave a Comment

Today I’m sharing a really delicious cauliflower pizza crust recipe from Megan Gilmore of Detoxinista (the pizza crust recipe is unchanged and perfect just the way it is), my variations on toppings and some additional information on oxalates.

I do acknowledge, as far as pizza goes, my toppings are rather unconventional but I’ve never really been a big pizza lover (there, I said it!) But I do love cauliflower – it’s my favorite veggie – and I was excited when my sister told me about this recipe and then made it especially for me when I visited her and her family in Hawaii recently! Aren’t I spoiled?!

The fact that the cauliflower pizza crust is low oxalate makes a huge difference: the only ingredients are cauliflower, goats cheese and an egg. I’ve seen other cauliflower pizza crust recipes that include a nut flour such as almond flour. That would be a no-no for me and someone with dietary oxalate issues because almonds are high oxalate.

My topping included: a light smearing of tomato sauce, chunks of chicken (left-overs from the night before), a few halves of tinned artichoke and a few halved olives. I added all this to the prepared cauliflower pizza crust and heated it for 10 minutes.

Once it came out of the oven I loaded it up with freshly cut avocado, pieces of fresh basil and chunks of mozzarella cheese. I don’t like melted cheese and have a hard time digesting it so I prefer to add it afterwards. I think I’ll try feta cheese next time for a change.

I personally have dietary oxalate issues but right now I am doing well with a little tomato sauce, a few artichokes, a few olives and some fresh basil (as long as that is all I’m consuming that day in the way of medium oxalate foods). It’s best to figure out your own needs based on your oxalate issues and what you know you can tolerate.

Read on below for the link to the cauliflower pizza crust recipe and more about dietary oxalates.

The cauliflower pizza crust recipe from detoxinista

Here is the recipe for the perfect cauliflower pizza crust from Megan Gilmore. I have permission to only share the ingredients: cauliflower, egg, goats cheese, oregano, salt, and a pinch of black pepper, and photos from the site but you need to go to her site for the recipe instructions. It’s well worth it to see how it looks at the various stages. I’ve included a few of Megan’s images below.

I will add that my sister doesn’t have a food processor and just cooked the chopped cauliflower and then used a stick blender to get it looking like this.

(Images used with permission from detoxinista https://detoxinista.com/the-secret-to-perfect-cauliflower-pizza-crust/)

Once you add the egg and goat cheese it will have a texture and consistency like this. This is done after you have squeezed the liquid out of the cooked cauliflower – a crucial step for a firm and crunchy pizza crust.

cauliflower recipe — (Images used with permission from detoxinista)

Check out Megan’s site for other useful images, especially to see what the cooked crust looks like. One tip from my sister: once the crust is golden and crisp, flip it over and cook it another 10 minutes.

You’ll see there are also some variations with no goat cheese and no egg. If you try either of these please do share how they turned out.

Enjoying family, nature and a cauliflower crust pizza

After a gorgeous evening with my sister and brother (they were camera-shy!) at Kona on the Big Island, we got back home and ate delicious pizza on this home-made cauliflower pizza crust!

It was all prepared in advance – the crust and all the toppings – so we just put it all together based on our own likes and munched away. And boy did I rave about it – so much so that I said “hey take photos of me eating my pizza and I’ll share my my community”

As you can see it’s a pretty firm crust and holds up well with all the toppings I added to mine. And yes my shirt matches the pizza topping – unintentional but still fun!

It’s also really nice to eat something crunchy with a pizza-crust-like texture. If you’re gluten-free and grain-free I’m sure you can relate! And it tastes lovely.

Of course you can make it with conventional pizza toppings too. And I think you could use the pizza crust as crackers too. I plan to make a double batch and try this and freeze them.

Dietary oxalates and the problems they can cause

This blog post is a helpful one to start with if you’re new to dietary oxalates and the issues they can cause – Oxalate crystal disease, dietary oxalates and pain: the research & questions.

These are the common medium-oxalate and high-oxalate foods that many folks have problems with: nuts, nut-butters and nut-flour (especially baking with almond flour and something to watch when eating Paleo or GAPS), wheat, chocolate, kiwi fruit (very high – see the raphides image on the above blog), star fruit (also very high), beets, potatoes, sweet potatoes, legumes, raspberries, spinach and soy.

In the above blog post, I share an overview of oxalates, my pain issues with dietary oxalates (severe foot pain and eye pain), and deeper dive into the condition called oxalate crystal disease (with some of my insights and questions).

The big take-aways are that calcium oxalate crystals are sharp and can cause far reaching harm beyond pain – such as unresolved anxious feelings, thyroid issues, neurological symptoms, eye issues, hearing loss, bladder issues, headaches, fatigue, sleep issues, restless legs, autism symptoms and more. You can have issues with dietary oxalates and not have kidney disease/kidney stones, although there is very little research supporting the latter.

I’m finding dietary oxalate issues to be underappreciated especially in menopausal women when symptoms can show up and be more severe. And there is a strong connection with gallbladder issues and problems with fat digestion, which becomes more of an issue in perimenopause and beyond.

You can click on this link to read other blog posts on the topic of oxalates.

A resource if you are looking for a nutritional approach

If you are looking for a nutritional approach for your anxious feelings, mood issues, sleep problems and overall health issues, my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, is a great foundation. Be sure to share it with the practitioner/health team you or your loved one is working with.

If diet isn’t enough, there are entire chapters on the amino acids, gut health, blood sugar control and pyroluria. I don’t cover oxalates because I only became aware of them after my book was published (but I’ve published much on the blog since then – simply search this blog for other articles on the topic).

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the amino acids symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

I’d love to hear if you try this recipe and enjoy it (and what modifications you made).

Do you like cauliflower and what is your favorite way to enjoy it?

Feel free to share and ask your questions below.

Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares)

June 21, 2024 By Trudy Scott 19 Comments

Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.

My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!

I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I’m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.

Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).

Should she add an evening dose of DPA?

It’s wonderful to hear that DPA is helping with Amanda’s comfort cravings/emotional eating and other low endorphin symptoms. As a reminder these include:

Heightened sensitivity to emotional pain
Heightened sensitivity to physical pain
Crying or tearing up easily
Eating to soothe your mood, or comfort eating
Really, really loving certain foods, behaviors, drugs, or alcohol
Craving a reward or numbing treat
PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *

(bookmark this symptoms questionnaire because it’s updated as new research is published and has more symptoms listed that what is included in my book)

And in case you’re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.

I’m really glad she figured out it’s more effective when opened and used on the tongue rather than swallowing it. I share more about this here – How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food. It really can mean the difference between no results and great results.

Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it’s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I’d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it’s still needed.

In case you’re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.

What could her serotonin support look like?

Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.

For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2/10 or 3/10.

Her concern about 5-HTP and nightmares

Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn’t really have to worry about 5-HTP at this stage. However, I do want to address Amanda’s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.

She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and/or at bedtime. It’s not unusual that we mix and match these two amino acids.

I’ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and/or nightmares.

I share more about 5-HTP and nightmares here. And vitamin B6 and dream recall here.

I posed this question in the 5-HTP/nightmares blog: “Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?” I have all my anxious clients supplement with vitamin B6 and/or P5P and this may be why nightmares with 5-HTP was news to me.

Vitamin B6 for neurotransmitter production and pyroluria

Since she does already struggle with nightmares, I’m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the pyroluria questionnaire on the intake form. Addressing low vitamin B6 is also important because it’s a cofactor for making the neurotransmitters and helps with hormone balancing.

I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).

How safe are these amino acids in higher amounts?

I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.

Using extra DPA at night for cravings?

As I mentioned above, I’d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it’s still needed for comfort cravings.

For some folks it’s very easy to identify comfort cravings (low endorphins) from worry/low mood cravings (low serotonin):

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxious feelings
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost

If it’s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.

DPA and tryptophan product options

I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, these products are available via iherb: Doctor’s Best D-Phenylalanine (or DPA) and Life Extension Tryptophan 500mg (use this link to save 5%).

Additional resources when you are new to using amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low endorphins or low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), if you need serotonin support, the Serotonin QuickStart Program is a good place to start. This is a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening. We take a deep dive into product options including Lidtke products and others if you’re not able to access Lidtke.

Low GABA can also affect sleep and cause stress eating. If you also have low GABA symptoms, the next step to get help is the GABA QuickStart Program. This is also a paid online/virtual group program where you get my guidance and community support. Another option is the budget-friendly GABA QuickStart Homestudy program.

Wrapping up and your feedback

I’m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?

Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.

If you’re a practitioner have you seen this combination work well with clients/patients?

Feel free to share and ask your questions below.