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The individual amino acids glutamine, GABA, tryptophan (or 5-HTP), DPA and tyrosine are powerful for eliminating sugar cravings, often within 5 minutes

By Trudy Scott 28 Comments

The individual amino acids glutamine, GABA, tryptophan (or 5-HTP), DPA and tyrosine are powerful for eliminating sugar cravings, often within 5 minutes. It seems that this wonderful benefit – over and above the anxiety-reducing and mood-boosting benefits – is often overlooked or poorly understood.

I recently posted this on Facebook: GABA for ending sugar cravings (and anxiety and insomnia) and I’m writing this blog today because it’s clear there is some confusion about this cravings aspect.

Let me first recap Melissa’s experience with Source Naturals GABA Calm during her family holiday trip (the link above has all the details):

I’m glad I bought it before traveling home for Christmas – I was cool as a cucumber at the airport and was much calmer when visiting family and friends compared to last year! I notice a general calmness and am sleeping well.

As well as the calming benefits of GABA, Melissa found this unexpected reduction in cravings for sweets, chocolates, truffles and ice cream after about a week of taking it:

I didn’t even realize this until I was grocery shopping and out of habit walked towards the ice cream – I stopped and realized I didn’t want ice cream. So I walked toward the chocolate – same reaction. For once in my life, I was not craving sweets. I made truffles for a NYE party and only ate two. But what is really shocking is that the leftovers are still in my refrigerator two days later and I haven’t touched them.

This is a very typical response that I see with my clients and when I shared the above blog, others on Facebook shared similar experiences and surprise about the connections. Kim found it fascinating and very timely saying:

I ran out of GABA a month ago. Not only has my anxiety been very difficult to manage but literally I haven’t been able to stop eating. Sugary, high carb, total junk has consumed my thoughts. I never realized the correlation.

April also seemed surprised to learn that GABA was also actually helping with her sugar cravings too:

I think my sugar cravings are down (not looking for something sweet every night after dinner, maybe I treat myself to once a week and not overindulge when I do) and when I think about it, I’ve lost a bit of weight as a result. Most of all it helps me sleep and reduces tension in my neck.

In the above examples, due to low GABA levels in these women, GABA was helped with both the anxiety and the stress-eating, leading to a calming effect and reduced sugar cravings. If you have low blood sugar cravings then glutamine is the amino acid to use; low serotonin cravings then tryptophan or 5-HTP will help; low endorphin cravings then DPA will do the trick; and low catecholamines then tyrosine is the amino acid to use.

The best way to figure it which neurotransmitter deficiency is affecting your sugar cravings

The best way to figure it which neurotransmitter deficiency is affecting your sugar cravings is to do the amino acid mood questionnaire and also review this list for further clarification:

  1. 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
  2. If you stress-eat your sugar cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
  3. 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
  4. 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
  5. 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

It’s not uncommon for my anxious clients to have issues in all these areas and I have them address low blood sugar and each neurotransmitter deficiency one by one (for 2 through 5) and very methodically so they know exactly which areas are problematic for them.

When it comes to low blood sugar, addressing adrenal health is also key. And as always, we need to be making dietary changes, fixing gut health, addressing other deficiencies, removing toxins and more, using a complete functional medicine approach.

How quickly can you expect to get results?

However, using the amino acids in a targeted way like this gets you results quickly while you’re figuring out everything else.

You may say “what exactly do you mean by quickly”?   When opened onto the tongue and used with the trial method, based on your unique needs, if you have low levels, you can expect to notice effects in as quickly as 5 minutes and sometimes up to 15 minutes in some cases! This is why I like to refer to them as the amazing amino acids! They truly are amazing for eliminating cravings, reducing anxiety and improving mood and even sleep – provided they are needed.

Each of the individual amino acids

Last year I wrote a series of blog posts on each of the above-mentioned amino acids. If you missed them you may find them helpful for getting a better understanding, even though they are not specific about sugar cravings:

You can find the amino acid supplements that I use with my clients here.

The amino acids help you make dietary changes with ease

Keep in mind the amino acids are intended for relatively short-term use so the goal is to work on your diet, gut health, adrenals, nutritional deficiencies etc. so they are no longer needed or only needed in times of added stress. My book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings (my Amazon link), covers in-depth how to implement much of what is mentioned in the above article: a real food Mediterranean diet, red meat, oily fish, the importance of zinc, vitamin D, antioxidants and so on, and the powerful role of nutrition in immunity, inflammation, sleep, stress, anxiety and food cravings.

The amino acids help you make those dietary changes with ease, end your cravings and stress-eating or excessive drinking, so no will power is needed and you don’t feel deprived.

Pandemic stress pushed people toward overeating, mostly looking for sugary “comfort foods”

(UPDATE 4/17/2020 for coronavirus pandemic)

Keep in mind that in times of added stress – like being in the midst of a pandemic such as the coronavirus – you may find your sugar and carbohydrate cravings have increased, and you may be over-indulging, emotional-eating, comfort-eating and/or stress-eating as a way to self-medicate in order to feel calm and good.

This paper, Nutritional recommendations for CoVID-19 quarantine, published just a few days ago, shares how continuously hearing or reading about the pandemic without a break can be stressful and may be

pushing people toward overeating, mostly looking for sugary “comfort foods”. This desire to consume a specific kind of food is defined as “food craving”, which is a multidimensional concept including emotional (intense desire to eat), behavioral (seeking food), cognitive (thoughts about food), and physiological (salivation) processes.

We can apply this knowledge and logic to any stressful situation we may find ourselves experiencing.

Self-medication with alcohol as a way to calm down

You may also find you are more drawn to alcohol as a way to calm down and relax i.e. self-medication with alcohol.  According to this Forbes article, Nielsen reports that online sales of alcohol increased by 291% compared to the end of March 2019.

You may be surprised to learn that the amino acids also help with reducing alcohol cravings and the need to self-medicate with this “drug-of-choice.”  If one glass of wine leads finishing to an entire bottle in one evening or if you’re drinking beer or spirits excessively, know that the words “sweets”, “sugar”, “carbs” can be substituted in the blog post below with “alcohol” and consider trials of the respective amino acids.

This blog post illustrates this perfectly: Tryptophan had the added benefit of turning me completely off alcohol when I took it to improve mood and sleep during perimenopause.

Resources if you are new to using amino acids as supplements

If you are new to using amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the symptoms of neurotransmitter imbalances, including low GABA, low serotonin and low endorphins).

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, 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. You can find them all in my online store.

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.

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.

Have you found any of the amino acids to help you eliminate your cravings for sweets, chocolate, ice-cream and other high-carb foods? Were you pleasantly surprised to experience this lovely benefit when you were initially looking for anxiety-relief?

Were you / are you drinking more and have you figured out which amino acids help you quit?

If you’re a practitioner, do you see similar cravings benefits with your anxious clients/patients?

Are you still struggling with comfort-eating, stress-eating of carb/sugar or drinking alcohol to “self-medicate” and feel better?

Feel free to ask your questions and share challenges and/or successes you’ve had too.

Metal-on-metal hip replacement and cobalt toxicity: anxious, tearful, lowered self-esteem, social withdrawal and poor sleep

By Trudy Scott 8 Comments

I’m always on the look-out for out-of-the-box root causes for anxiety, insomnia and low mood and the role of targeted amino acids like GABA, tryptophan and tyrosine in easing symptoms clients and boy was I surprised to learn about the connection between metal-on-metal hip replacements and mental health symptoms.

I first learned about this in the new Netflix documentary called The Bleeding Edge which is an “eye-opening look at the fast-growing medical device industry” and “reveals how the rush to innovate can lead to devastating consequences for patients.”

With metal-on-metal hip replacements it’s the cobalt and chromium in the metal-on-metal hip replacements that are causing toxicity in many individuals. In the Guardian article The Bleeding Edge: behind the terrifying new Netflix documentary we hear about Stephen Tower, an orthopedic doctor who shared his story in the documentary:

He had developed a tremor and was having a hard time thinking when he decided to scrawl all over the walls and ceiling of a hotel room during a medical conference, eventually using soap as ink.

Tower, his friends and family knew he was in the throes of mental health crisis, but no one was sure why. So, Tower studied himself until he found the answer in a blood and urine sample: his levels of cobalt, a metal used in rechargeable batteries, were more than a hundred times higher than normal.

Tower thought it might be related to his metal-on-metal hip replacement and had it redone. On the operating table, his surgeon found metal sludge seeping from the device before it was removed.

Dr. Tower shares that within a month of having his hip replacement redone his recovery was remarkable – he could think again, and his psychiatric symptoms resolved.

The sad thing is that he actually admits that he would never have believed this could be possible without having had experienced it himself. We see this all too often in the medical profession.

But he is now enlightened and of course he’s passionate about sharing what he experienced and has started documenting similar adverse experiences in his patients. He says the EPA and FDA should be studying this and reporting it and so they should be.

I was curious to find out how serious an issue this was and how long it’s been an issue because surely we’d be hearing more about it.

A paper published in 2017: Neuropsychiatric symptoms following metal-on-metal implant failure with cobalt and chromium toxicity reports depression and short term memory problems, as well as “disorientation in place, problems with tests of concentration and word finding difficulties.”

The paper includes feedback from some of the study participants. This is what two of them shared about their mood, sleep and anxiety post-hip replacement:

Ms. X … persistent anxieties about the need for future surgery and a feeling she must always be cautious about protecting her hip, tearfulness, lability of mood, lowered self-esteem – “I used to be very active and now I feel a mess”, guilt about being a burden on her husband, a fear about the effects of ions on her body and poor concentration.

Mrs. Z … complained of poor sleep with early morning wakening, low mood and emotional lability, social withdrawal, poor appetite, forgetfulness and a tendency to repeat herself reported by relatives, her frustration at being unable to do day to day activities such as cleaning, she felt she was a burden to relatives, and complained of anhedonia [or an inability to feel pleasure in normally pleasurable activities]. She was disorientated in person, was unable to perform serial sevens and was able to register, but not able to retain any elements of a new name and address on cognitive testing.

The study authors state that “in order preserve neurocognitive function implant removal conceivably should be as soon as possible after toxicity is detected.”

They admit it’s a small sample and that some of the depression and anxiety may be typical after a surgery HOWEVER once I looked at how long metal-on-metal cobalt toxicity has been an issue I feel we really need to take this very very seriously. Here are just a few of the studies from 2017 going back to 2011:

Cobalt can be responsible for local toxicity (including metallosis, hypersensitivity reaction, and benign tumor) or systemic toxicity (including cardiomyopathy, polycythemia, hypothyroidism, and neurological disorders).

  • Systemic toxicity related to metal hip prostheses (published 2014) This systematic review states toxicity is rare but reported cases of cardiotoxicity, thyroid toxicity, peripheral neuropathy, hearing loss, cognitive decline and visual impairment.

Prosthetic hip-associated cobalt toxicity (PHACT) is gaining recognition due to the use of metal-on-metal total hip replacements

And then we have this study reporting toxicity issues as far back as 1999:

Our findings suggest that in total hip replacements using metal-metal pairings, metal ions of the alloys are released. This release may lead to significantly elevated metal concentrations in biological fluids. Long-term studies are needed to determine the risk of metal-metal implants as a potential cause of cobalt and chromium toxicity.

You may wonder how this toxicity problem has been ignored and swept under the rug for so long. If you watch the documentary, you’ll soon see that the medical devices industry is far more powerful than the pharmaceutical industry and has its own set of rules for medical device approval. It’s basically the wild west and the FDA is doing nothing about it (even though it is acknowledged to be a problem)!

I’m not suggesting we shouldn’t be doing hip replacements – they are amazing surgical innovations that give many people their mobility and lives back – but instead I suggest we consider the following:

  • Know what you’re getting into before you embark on a major medical procedure
  • Understand that the testing for medical devices is very inadequate
  • Ask questions and get detailed information about the medical device: what materials are being used, how long it’s been around, any known adverse effects etc.
  • Search for information using terms like “horror stories metal-on metal hip replacement” and “law suits metal-on metal replacement”
  • Have a plan in place should you start to notice adverse symptoms after a hip replacement (or other major procedure). You may even want a medical directive in case you become cognitively incapacitated

I have no expertise on what the safest type of hip replacement is and will find an expert for a part 2 of the blog. If you know of someone please do share in the comments.

How do we address the cobalt and chromium toxicity?

  • Tower, the orthopedic doctor in The Bleeding Edge documentary found his symptoms resolved once the metal-on-metal hip replacement was removed. The research seems to support this approach too
  • A 2-person case study supports the use of N-acetyl-cysteine (NAC) for reducing blood levels
  • An in vivo (test tube) study found astaxanthin “mitigated cobalt cytotoxicity … by modulating oxidative stress”

How do we address the anxiety, insomnia and associated mood issues?

I recommend using the above amino acids short-term to ease symptoms before the hip revision surgery is done and for as long afterwards as they are needed. And, as always, base the use of the amino acids on trials per the amino acid questionnaire.

Also, work with a thyroid expert for thyroid support which will also help the mood and cognitive issues. And work with a heart specialist to rule out any damage to the heart.

If you’ve had a metal-on-metal hip replacement in the past and have chronic anxiety or cognitive issues (that started or got worse after the surgery), then I encourage you to look into cobalt toxicity as a possible root cause or contributory root cause.

Please feel free to share your experiences with this surgery – both good and bad – so we can all learn. And if the amino acids have helped ease anxiety and mood symptoms and helped you sleep while going through this.

And do let us know what you think about the Netflix documentary The Bleeding Edge.

Using amino acids for anxiety and depression: does the right dose ever change or need a tweak?

By Trudy Scott 14 Comments

If you are using targeted individual amino acids for anxiety and/or depression and doing well on them, you’ll likely get to the point when you’re asking questions like how to discontinue them and does the right dose ever change or need a tweak, especially after some stressful life events. Amy posted this question in the comments section of the blog on using tyrosine to create a sense of calm energy (paraphrased and formatting for ease of reading)

Trudy you are a God send! I stumbled upon your work after following Julia Ross. I have depression and anxiety. I’m currently taking:

1000 mg tyrosine 2x daily

500 mg glutamine morning, 1000mg mid-morning and afternoon

500mg DPA (Endorphigen) 3 x daily (previously I was using DLPA but your recommended DPA was so much better and less stimulating)

50 mg 5-HTP afternoon and

1500mg tryptophan at night

I used the amino acids to treat what used to be referred to as “atypical” depression: loss of motivation, tiredness, lethargic, intense carb craving, feelings of guilt and hopelessness. I would become paralyzed with depression, barely able to get through the days. When I was younger I treated these episodes with antidepressants but as I got older could no longer tolerate the side effects. I’m also still on birth control pills at the age of 46 and believe I may be in perimenopause but can’t stop the pills for medical reasons.

Tyrosine gave me my energy back, glutamine cut the carb cravings. DPA and True Calm work wonders for my anxiety.

I watch my sugar intake and always consume lots of animal protein. I’m so grateful for this solution.

After trialing this seems to be the right combo. I always get confused when is it time to discontinue supplements? Do you stop or slowly reduce or taper?

Does the “right” dose ever change? I’ve been on this combo about 2 months. I’ve felt great but some anxiety/panic creeping back up …. wondering if supplements need a tweak or is this just the result of some stressful life events. Advice appreciated!

I was really pleased to hear the wonderful results she was having and glad that she had trialed the amino acids to find the correct amount for her unique needs and situation. I don’t see this happening often enough and it really is the most effective way to get results. It’s what I do with all my clients – methodical, step-by-step trialing of each amino acid, one at a time and carefully documenting results (both good and bad) in order to find the optimal dose of each one.

When and how to discontinue the amino acids?

To answer her question about when and how to discontinue this is my feedback:

Once you are feeling back to your old self with no more anxiety, panic attacks or depression, you may choose to stop everything at once, but I prefer to slowly lower the amount of one amino acid at a time and add back if your symptoms come back. They don’t need to be “tapered” but doing it this way it helps with preventing your original anxiety and depression symptoms going back to really bad in one big swoop and having to start all over again.

I will add that I have had feedback from someone saying when she stopped tryptophan abruptly she felt the same withdrawal effects as when she weaned off meds but based on my experience this is very rare.

After posting her question Amy made some adjustments – taking less of all of them. As I mentioned above I find it better to lower the amount of one amino acid at a time – kind of reverse of the trialing method you use when starting the amino acids. Also, since she mentioned she felt anxiety/panic creeping back up, I would have expected her to increase some of the calming amino acids.

Does the right dose ever change or need a tweak?

And to answer Amy’s other question: does the right dose ever change or need a tweak?

Yes, the “right dose” can change based on stressful life events especially if you have pyroluria – stressful life events can cause you to dump more zinc and vitamin B6 affecting serotonin and GABA production and increasing the social anxiety.

Amy does mention that she’s on the birth control pill and this depletes zinc and vitamin B6 and hence serotonin) and has an impact on the microbiome – so this may well be playing a role in the need to tweak doses.

There are many other factors that could lead to the need to adjust the amino acids (or other supplement protocols):

  • hormonal changes like PMS, perimenopause or menopause
  • something contributing to leaky gut like adding back gluten or accidental exposure to gluten
  • antibiotics (affecting the microbiome and serotonin/GABA levels)
  • artificial sweeteners (because of their effect on the microbiome and hormones)
  • starting on other medications (since many cause nutritional depletions)
  • adding in a new food like collagen/gelatin (for some people collagen and gelatin may lower serotonin levels)
  • running a marathon (it likely depletes zinc and may ramp up cortisol)
  • a formulation changing completely without you knowing (one example is Seriphos – used to lower high cortisol – where the core ingredient changed completely and the labeling stayed the same)
  • a product changing from using gelatin to cellulose capsules (this may be problematic if you have SIBO)
  • you move into a new home and get mold exposure
  • you get a new dog or cat and start using Frontline Plus for fleas (fipronil, the active ingredient, targets GABA receptors and recent research points to increased anxiety, aggressive behavior, memory problems)
  • you have started using a sauna (depletion of zinc and other minerals, as well as stirring up toxins)
  • your need for serotonin support increases as you head into winter-time (some low serotonin folks are more susceptible to the winter blues)
  • a recent course of fluoroquinolone antibiotics (impacts on magnesium and GABA levels and the mitochondria)
  • you may no longer need them

This is not a complete list of reasons that could impact you but this will give you an idea of what to start to think about.

Hopefully this shows how important it is to monitor how you’re doing and adjust as needed (either up or down) and think about what is changing in your life.

If you’d like to read about the amino acids products Amy uses – the same ones I recommend and use with clients – you can find them listed on my supplements blog.

We appreciate Amy for allowing me to share her results and posting these questions which are a great learning opportunity for you.  She shared this with me:

I hope my “story” is helpful. Keep doing this important work! I work in the behavior health field. My colleagues think this is radical thinking and continue to only support the medical model. I’ve done a lot of my own research and trial and error. I wish there were more-open minded clinicians.

Hopefully with success stories like this, all the nutritional psychiatry research and behavioral health practitioners like Amy who have experienced it first hand and/or with clients/patients and family, we’ll change how mental health care is approached.

Do success stories like this lead you to be more open-minded about anxiety nutrition solutions? Have they worked for you?

And have you found the ideal dose of amino acids and then needed to adjust them up or down based on any of the above? How methodical were you in doing your adjustments?

Dark chocolate reduces stress and inflammation, improves memory, immunity and mood – but are you addicted?

By Trudy Scott 21 Comments

dark chocolate addiction

A press release from Loma Linda University reports that two new studies show dark chocolate consumption reduces stress and inflammation, while improving memory, immunity and mood. These are wonderful results from human trials and if you’re like most of us I’m sure this subject brings great delight! However (and sorry to be the party-pooper here), there are a number reasons why you may want to hold back on the excitement: if you’re addicted to chocolate and/or sugar this is a big red flag, and if dietary oxalates and caffeine are issues for you then this news won’t be good. But there may be ways you can get some of the benefits without the harmful effects (more on that below).

These papers were presented as posters at the Experimental Biology 2018 annual meeting in San Diego, and the press release reports that

dark chocolate with a high concentration of cacao (minimally 70% cacao, 30% organic cane sugar) has positive effects on stress levels, inflammation, mood, memory and immunity. While it is well known that cacao is a major source of flavonoids, this is the first time the effect has been studied in human subjects to determine how it can support cognitive, endocrine and cardiovascular health.

Lee S. Berk, a researcher in psychoneuroimmunology and food science from Loma Linda University, School of Allied Health Professions, served as principal investigator on both studies and stated the following:

For years, we have looked at the influence of dark chocolate on neurological functions from the standpoint of sugar content – the more sugar, the happier we are. This is the first time that we have looked at the impact of large amounts of cacao in doses as small as a regular-sized chocolate bar in humans over short or long periods of time, and are encouraged by the findings. These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity and other beneficial effects [such as enhanced neuroplasticity].

The flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents, with known mechanisms beneficial for brain and cardiovascular health.

In these 2 small studies (which have yet to be published in a peer-review journal) the consumption of 48g of 70% dark organic chocolate offered many of these health benefits in as quickly as 30 mins (in one the study) and when consumed every day for a week (in the other study).

In case you’re wondering how much this means in practical terms: 48 g is just over an ounce and a half, or 2 tablespoons. So think about 2 squares of 70% dark chocolate.

But are you addicted to chocolate? And do you binge?

I know I sounded like a real party pooper in the introduction but if your eyes lit up or you even got a little teary-eyed or felt a really warm “I so deserve this treat” glow or you felt realy joy at the thought of indulging (or maybe all of the above emotions) when you read the subject line then these may be red flag for you. But despair not as there are ways to help you not overdo it and binge on a week’s supply of dark chocolate in one sitting. If you relate to the binge comment you know exactly what I mean and have felt that deep regret and shame afterwards.

Lorraine shares this about her chocolate addiction:

the minute I start eating it – I am like a heroin addict. I can’t stop. I end up bingeing for a few weeks as it’s all I can think about. It’s the weirdest thing – so I mainly abstain from it and have a slip, binge, anxiety relapse about once a year until I am able to buckle down and fight the cravings knowing the anxiety is not worth the euphoria.

For some people the anxiety that is caused by chocolate is too severe (more on that below) but if Lorraine’s anxiety and bingeing are related there may be a solution for her and if yes, it would be the GABA solution below.

The brain chemistry balancing solution for bingeing

Cravings for chocolate can often be due to brain chemical imbalances and when these are addressed no willpower is required and there are no feelings of being deprived. Here is a simple way to help you figure it out:

  • if you have to eat chocolate when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the desire on the spot
  • if you stress-eat your chocolate cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
  • if you eat chocolate to feel happy (and especially from late afternoon onwards) then your cravings are likely due to low serotonin, and tryptophan stops the cravings and boosts mood and reduces anxiety
  • if you eat chocolate for an energy boost then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost
  • if you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that “I deserve-it-reward-eating” and also give you a hug-like mood boost

I write more about this in the glutamine cravings blog and you can find all the individual amino acids listed on my supplements blog here with details on how to purchase them from my distributor.

Once you have this figured out this brain balancing there is no bingeing, you can eat a small portion and feel very satisfied and will actually address some mood and anxiety issues at the same time!

Dark chocolate is a no-no if dietary oxalates are an issue for you

If dietary oxalates cause you issues like anxiety, insomnia, vulvar pain, urinary issues, or other pain (for me they cause dreadful foot pain – like shards of glass combined with hot coals)

When considering high oxalate foods, 41mg and above is considered an exceptionally high oxalate food. In one study, the total oxalate contents of 34 samples of dark chocolate collected from 13 different countries ranged from 155 to 485 mg/100 g which equates to around 77 to 240mg for 48g.   So dark chocolate does need to be avoided and I would not even consider eating some even with calcium citrate or magnesium citrate.

In a related study published last year by lead author Professor Lee Birk, Is Chocolate Beneficial for Brain Health? the 20 subjects were subjected to a sequence of cacao sensory awareness tasks ranging from:

  • recall of past experiences
  • imagine eating chocolate right now
  • visualization/looking at real chocolate
  • olfaction [or sense of smell]
  • taste but not swallow
  • and finally chocolate consumption (70% cocoa bar) to satiation

And for many the above provided benefits for them. For me a good long deep sniff of dark chocolate feels quite satisfying, as strange as it may sound.

I do sometimes miss the texture of melted chocolate but solid coconut butter satisfies that need. Believe it or not, but so does pemmican, a savory snack that is made with beef fat and beef jerky, honey/cherries and sea salt. Check out pemmican from US Wellness Meats here (my affiliate link).

Avoid it if the caffeine causes anxiety, insomnia, heart palpitations and/or migraines

For many of my clients the caffeine in dark chocolate can cause anxiety, insomnia, heart palpitations and/or migraines. Some of these “twitchy” effects may also be due to the theobromine, a chemical compound, which roughly translates to “food of the gods” and is also what makes chocolate deadly for dogs.

I have to admit that chocolate would be my “drug” of choice before cakes, cookies or sweets. Putting aside the oxalate issues, it also affects my sleep and creates mild anxiety/sort of edginess with mild heart palpitations with restless sleep. This is how I remember a coffee buzz feeling. But worse than this is the migraine I get a day or 2 days later. It is wicked pain above my left eye that leaves me horizontal for a day. So, no chocolate for me unfortunately, other than enjoying the aroma of it.

Carob as a delicious alternative

Carob is a delicious alternative to dark chocolate as it doesn’t contain caffeine and is lower in oxalates. It has a definite chocolate-like flavor.

A 2002 study found that carob may actually have calming effects. It is also antioxidant rich, contains the polyphenol gallic acid which has been shown to help metabolic syndrome, has chemoprotective properties and helps with digestion.

Check out my Carob Cinnamon Delight al la Trudy hot beverage recipe and this recipe for Carob Coconut Avocado bites (leave out the sesame seeds and add extra coconut flakes if oxalates are an issue).

Organic and Fair Trade of course

If you can get to enjoy dark chocolate be sure to consume only organic as cocoa plants are heavily sprayed, Other than the concerns with the actual pesticides and insecticides, there is cause for concern about raised copper levels because of copper-based pesticides.

Fair Trade is a global movement made up of a diverse network of producers, companies, shoppers, advocates, and organizations putting people and planet first

I know I’m going to get questions on what brands I recommend that are organic, Fair Trade and gluten-free so here goes – Vital Choice is my pick right now.

Vital Choice has quality dark chocolate that is both organic and Fair Trade. It is labeled gluten-free but they state it is “Manufactured on shared equipment with products containing wheat, milk, peanuts, and tree nuts.” I have not had any reports of anyone having a gluten issue with it but please use your own discretion. Here is the link to check them out and make a purchase (it is my affiliate link). Simply search for dark chocolate.

Feel free to share how you do with dark chocolate and how it makes you feel when you consume it and be sure to post any questions you may have.

And if you know of brands that are organic, Fair Trade and gluten-free please do share them.

The best food-mood-nutrient topics of 2017

By Trudy Scott Leave a Comment

As we move into 2018, it’s time to recap and share the best of 2017 – from both blog posts and facebook posts. Hopefully these topics have helped you move forward as you address your anxiety symptoms and will help you (and your clients/patients if you’re a practitioner) take even bigger leaps as you move into 2018!

Most popular blog posts

Here are the most popular blog posts of 2017, based on comments and questions. If you have already read one of these and found it interesting at the time of publication, it’s worth a re-read for all the valuable comments/questions and my feedback.

Collagen and gelatin lower serotonin: does this increase your anxiety and depression?

I see everyone raving about gelatin and collagen – and rightly so – they have amazing health benefits. However, no-one is addressing the fact that gelatin is actually used in tryptophan-depletion studies to lower serotonin.

Some people get more anxious and depressed when consuming collagen, some do just fine and some even use it to lower their serotonin. Many need to use it with added tryptophan. I recently made some additional updates to this blog and have more to add so stay tuned for more on this topic.

How much GABA should I use and which GABA product is best?

There is no simple answer! It requires a blog post to provide a good answer because we are all unique, have different needs and these needs can even differ at different times depending on the issue and what is going on in our lives at the moment.

My Kid is Not Crazy and PANS/PANDAS awareness day 2017

PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) occurs when strep triggers a misdirected immune response results in inflammation on a child’s brain. In turn, the child quickly begins to exhibit life changing symptoms such as OCD, anxiety, tics, personality changes, decline in math and handwriting abilities, sensory sensitivities, restrictive eating, and more.

Anxiety, compulsive thinking, counting behaviors: gluten, tryptophan and inositol

Today I’m going to share my feedback on a question I received on how to approach working with a child with anxiety, compulsive thinking and counting behaviors in the hope it can help you or someone you know (or are working with if you’re a practitioner)

DPA for weepiness, pain and comfort and reward eating

This amino acid is a favorite with so many of my clients because it helps with [weepiness, pain and comfort and reward eating] by boosting your endorphins and when you chew a capsule you feel like you just got a big hug.

How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids: Wellness Mama podcast

I share my wonderful interview with Katie, the “Wellness Mama”. We talk about my favorite topic: How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids, with some extra questions about pregnancy and nursing that I’m not often asked about.

GABA for the physical-tension and stiff-and-tense-muscles type of anxiety

I’m going to review some GABA products for the physical-tension and stiff-and-tense-muscles type of anxiety, and share some additional resources for you….

I share that sublingual is best, do a trial and start low, my favorite GABA products and when it works and when it doesn’t.

Tryptophan for the worry-in-your-head and ruminating type of anxiety

I’m going to review some tryptophan products for the worry-in-your-head and ruminating type of anxiety… Lidtke is the only brand of tryptophan that I recommend simply because I see it work so well and because of quality issues with tryptophan in the past.

I also share when to use tryptophan and when to use GABA, and tryptophan for PMS.

GABA: an amino acid supplement for neurotransmitter support and anxiety relief

I recently attended the first international meeting of International Society for Nutritional Psychiatry Research and was honored and thrilled to present my poster – GABA: an amino acid supplement for neurotransmitter support and anxiety relief Because you were not able to be there, here are the contents of my poster word for word.

How GABA eases agonizing rectal pain and spasms in under 2 minutes

Proctalgia fugax is described as a condition that leads to rectal spasms and sharp fleeting pain in the lower rectum or anus. In some people it can be more than fleeting and is often described as excruciating and agonizing.

I have experienced this awful anal sphincter spasm and pain myself so I want to shine some light on this condition and offer the simplest and most effective solution: oral and sublingual GABA. It works to completely eliminate the pain in 1-2 minutes! And it can also be used to prevent a full-on spasm if you catch it in advance.

Migraines, Anxiety and Antiphospholipid Syndrome: on the Chronic Headache & Migraine Summit

The autoimmune condition called Antiphospholipid Syndrome (APS) is one of many possible contributing factors for both migraines and anxiety.

Cognitive impairment, strokes and livedo reticularis is common.

GABA protects against hypothyroidism caused by fluoride and reduces anxiety

To the best of our knowledge, this is the first study to establish the therapeutic efficacy of GABA as a natural antioxidant in inducing thyroprotection against fluoride-induced toxicity.

GABA for children: ADHD, focus issues, irritability, anxiety and tantrums

My daughter hasn’t been diagnosed with ADHD but has a lot of ADHD qualities. We were having a huge amount of behavior problems as she is getting older (she’s 11). I did some research and went to the health food store and bought a bottle [of GABA Calm]. At this point I was mentally exhausted from all the fighting and drama at home and at school. I was desperate and didn’t want to put her on any hard medication.

She has had amazing behavior at school and at home since giving it to her. She’s almost like different child. GABA has truly changed our life. She’s been taking it for almost 2 months.

Anxiety: when to use GABA and tryptophan and how much to use

When you have anxiety it can be confusing trying to figure out the root cause. I like to start by assessing for low GABA and low serotonin because when you address these with targeted individual amino acids you typically see results right away and feel hopeful (and now have time to look for other root causes like gluten issues, high cortisol, gut issues, dietary changes etc).

But there may still be some confusion about when to use GABA and when to use tryptophan and how much of each of these amino acids to use.

Vulvodynia: oxalates, GABA, tryptophan and physical therapy

I just listened to the webinar talking about oxalates. I was shocked and delighted to hear the mention of the connection between high oxalates and vulvodynia.

Research shows there is serotonin involvement with vulvodynia and SSRIs are often prescribed, as are benzodiazepines. My recommendation is trials of tryptophan and/or GABA.

Seriphos Original Formula is back: the best product for anxiety and insomnia caused by high cortisol

If you have high nighttime cortisol (as measured by an adrenal saliva test) it can cause insomnia and anxiety. Using 1-3 x Seriphos about 1-3 hours before the high cortisol is the best way I know for lowering the high cortisol and providing relief.

The product was reformulated and didn’t work like it used to and then the original formula was brought back.

GABA takes some of the anxiety edge away and now I want to add tryptophan: how do I do this?

I would say this – ask yourself what low GABA anxiety symptoms (this is the physical anxiety) have improved with the GABA and how much (rate each one before – out of 10; and what are they now – out of 10). From your question it sounds like they could improve more – so if we were working together I’d continue to increase GABA before adding something new.

The most popular facebook posts

And here are some of the most popular Facebook posts on TrudyScottAntianxietyFoodSolution (based on comments and shares). Many of these link to other sources like the research or other blogs with additional information. Most of them have a great back and forth discussion on the Facebook post so feel free to join in there.

Canola oil linked to worsened memory and learning ability in Alzheimer’s

Canola oil is one of the most widely consumed vegetable oils in the world, yet surprisingly little is known about its effects on health. Now, a new study published online December 7 in the journal Scientific Reports by researchers at the Lewis Katz School of Medicine at Temple University (LKSOM) associates the consumption of canola oil in the diet with worsened memory, worsened learning ability and weight gain in mice which model Alzheimer’s disease. The study is the first to suggest that canola oil is more harmful than healthful for the brain.

Canola oil is not something I’ve ever recommended and I’m really glad to see this research. You have to read labels because it’s in a lot of salad dressings and processed foods!

Nestle to buy vitamin maker Atrium Innovations for $2.3 billion

The following brands are now owned by Nestle: Garden of Life, Douglas Laboratories, Pure Encapsulations.

This is not good! Other than the fact that the formulations will likely be changed, there is much to be said about Nestle and their ethics.

The Big Vitamin D Mistake

This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency.

Do you use a zinc supplement every day?

1) how much and what form? and with or without copper?
2) how did you decide to add zinc (or was it recommended by a practitioner)
3) how did you assess your zinc status (alk phos? zinc challenge/tally? mood symptoms? white flecks on nails? poor digestion? pyroluria questionnaire? blood work? other?)
4) how it helps you? (less anxious? more social? less depressed? less cravings? better digestion? better skin? less aches/pains? better blood sugar control? less PMS/hormone symptoms? better adrenal health? better immunity? other?)

Scary new information about benzodiazepine deaths

The five most frequently occurring drugs found in decedents were ethyl alcohol (5,318), benzodiazepines (5,167, including 1,851 alprazolam occurrences), cocaine (2,882), cannabinoids (2,292), and morphine (2,040).

With teen mental health deteriorating over five years, there’s a likely culprit

In a new paper published in Clinical Psychological Science, my colleagues and I found that the increases in depression, suicide attempts and suicide appeared among teens from every background – more privileged and less privileged, across all races and ethnicities and in every region of the country. All told, our analysis found that the generation of teens I call “iGen” – those born after 1995 – is much more likely to experience mental health issues than their millennial predecessors.

What happened so that so many more teens, in such a short period of time, would feel depressed, attempt suicide and commit suicide? After scouring several large surveys of teens for clues, I found that all of the possibilities traced back to a major change in teens’ lives: the sudden ascendance of the smartphone.

Gabapentin and pregabalin are as problematic as benzodiazepines

Crippling toll of the new valium that’s ruining the lives of MILLIONS

Can you relate to the term high-functioning anxiety?

Busy and in control. High-achieving and perfectionistic. Driven by details and order in a desperate attempt to calm racing thoughts, worry, and the fear that invade every ounce of the mind and body. An over-thinker with a tendency to perseverate, dwell, and stew on everything.

I used to be like this before the panic attacks and it’s a big clue that it’s time to do something about it but too often we push and push and push and then it gets really bad. I would love to be able to reach women (and men) at this stage before it gets really bad!

Great article about squatting and the benefits

How often do you squat? and do you use a device like the Squatty Potty?

Screen time might boost depression, suicide behaviors in teens

A new study finds that teens, especially girls, who spend several hours per day on phones and tablets are more likely to be depressed and have suicide-related outcomes.

When it comes to cravings, addiction and appetite we have this research supporting the use of glutamine

– Glutamine and glutamatergic metabolism is a factor in cravings and alcohol dependence
– A combination of tyrosine, lecithin, glutamine and 5-HTP helped withdrawal syndromes and mental symptoms in detoxified heroin addicts
– Glutamine has been shown to decrease secretion of ghrelin, the hormone that impacts appetite regulation. High levels of ghrelin appear to make high-calorie foods look more appealing.

Why the vaginal mesh scandal could be ‘bigger than thalidomide’

More than 92,000 women had vaginal mesh implants between 2007 and 2015 in England, and about one in 11 is said to have complications. More than 800 of these women are now taking legal action against the NHS and mesh manufacturers.

Please be aware of the dangers of vaginal mesh (and other procedures that use mesh) – it’s something I’ve always warned my clients about and it needs to become common knowledge

Do you take probiotics on a daily basis and do they help? Have you had to stop taking probiotics because of any adverse effects?

Melatonin–estrogen interactions in breast cancer

Individualized protocols in Dr. Nalini Chilkov’s OutSmart Cancer system include melatonin at 10-20mg at bedtime (to match nature’s cycling of melatonin…not for sleep issues) . MANY breast cancer patients have low or aberrant melatonin patterns.

The anti antidepressant. Depression affects 16 million Americans.

One third don’t respond to treatment. A surprising new drug may change that: ketamine.

I’m quite surprised how many women who are smart and savvy when it comes to eating and natural health continue to color their hair (or straighten or perm or treat).

I’m curious if you are one of those people ? And if yes why? Do you know the risks or would you just prefer not to know?

Excellent article on toxic sunscreen ingredients

I have always avoided conventional sunscreens and teach my clients about this but wish more people were aware of these issues. It’s not just sunscreens either…so many skin care products, makeup, hair products and household products have ingredients that are endocrine disrupters, cause DNA and oxidative damage and affect our health – both physically and mentally! What sunscreen do you use?

My favorite protein powder

I love this one because _______. I use it in these ways ______, _______, ________.

Right now my favorite protein powder is a pea protein (made by Nuzest). I love this one because it’s gluten-free, dairy and soy free, GMO-free and is pea only (no other ingredients!). I just found out it’s also available in USA and other countries.

My favorite healthy protein bar

I love it because _______ AND/OR I tried ______ and don’t like it because ________. My clients are always looking for protein bars for a quick healthy snack but so many are loaded with sugar OR don’t have enough protein and fat OR are full of processed soy OR contain a ton of nuts OR aren’t gluten-free.

Thank you for being such a huge part of this community, for sharing your stories and successes and for offering words of encouragement to others in the community. Thank you too, for asking your questions. Keep the questions coming – they keep me on my toes and help me to learn too!

I’d love to hear how the above topics have helped you and what topics you’d like me to cover in 2018, plus which areas you’d like me to take an even deeper dive into.

Healthy travel food, first aid and avoiding anxiety and motion sickness when flying

By Trudy Scott 15 Comments

Updated: June 28, 2024

In today’s blog I share what I eat on a long international flight, plus what “first-aid” goodies I take in my carry-on luggage, how to stay cool, calm and collected when flying and demonstrate my favorite wrist bands for preventing motion sickness.

Even though I order gluten-free meals, I’m sure you’ll agree that the food on planes is pretty horrible and sometimes you can’t even be sure you’ll get your special meal.  One flight we ordered gluten-free only to be told on the plane that they don’t serve gluten-free meals! Fortunately we did a layover in Hawaii and were able to buy a salad and some fruit after a lot of searching but it was not what you’d expect. It was a good thing we did take some snacks with us too but I am now way more prepared when I travel.

As you can see from the above image, this is the typical travel food (or “padkos” as we call it in South Africa) for a 13-hour flight:

  • 2 organic apples
  • 2 organic boiled eggs and some sea salt
  • Homemade biltong from grass fed beef (a South African version of jerky) made with sea salt, coriander and pepper
  • Coconut flakes and organic raisins
  • Sprouted pumpkin seeds (many nuts and seeds are medium and high oxalate but a few tablespoons of pumpkin seeds are low oxalate – more on oxalates here)
  • A selection of herbal tea bags: ginger (which is great for motion sickness), Nighty night which contains chamomile and is relaxing), Breathe Easy (in case of congestion) and rooibos (great for stress and an excellent source of polyphenols)
  • A can of wild salmon
  • Pea protein powder or whey or beef protein powder (as tolerated)

I also packed a meal of roast lamb with a veggie selection of carrots, zucchini and asparagus, plus some cauliflower sauerkraut. This was really delicious!

Also, to be safe, I take a selection of “first-aid” products in my carry-on luggage.

Here is some of what I typically pack for “first-aid”:

  • Arnicare which is an arnica gel * (for muscle pain)
  • Xlear nasal spray * and Biocidin throat spray * – I find that using these two products before boarding the plane and half way into the flight prevents me from picking up any bugs and getting sick
  • Tree tree oil *
  • Essential oils of lavender * (for relaxation and sleep) and peppermint * (for energy and a headache). Both are antibacterial too.
  • Melatonin spray * to help reset my circadian rhythm and help with jetlag
  • Designs for Health Oil of Oregano * and garlic supplements (not shown) for bug protection
  • Source Naturals GABA Calm for tension and anxiety. I didn’t use it/need it this trip but after my scary plane ride last year leading to vagus nerve issues, I’ve decided to always have some on hand when flying
  • Boiron Cold Calm, one of my favorite homeopathic cold remedies

I also take a few of each of the following in a supplement box: Designs for Health Inflammatone * (a natural anti-inflammatory), DPP-IV enzymes * (for accidental gluten exposure), activated charcoal * (also for accidental gluten exposure) and my daily supplements.

Note: the products marked with a * above can all be found on my Fullscript supplement store. And tryptophan, mentioned below, is also available on Fullscript.

Here is a video I did for the Healthy Travelers Global summit, an online event that was hosted by my good friend Robyn Benson in 2015 (just ignore the summit promo and enjoy the tips and demonstrations).

I share the following:

  • A quick demonstration using Xlear (notice that I actually miss my nose by mistake!) and Biocidin Throat Spray for avoiding bugs
  • The pressure-point wrist-bands I use for motion sickness (find them on Amazon here). Many people with pyroluria are more prone to morning nausea and may be very prone to motion sickness (and it’s commonly a sign of low vitamin B6). In order to be effective they do need to be put on BEFORE you start to travel and the position is key).
  • I don’t mention it in the video but motion sickness can be a sign of low bile production or poor quality bile. I share more about how I’ve been using ox bile to improve fat digestion and help with oxalate issues here. Hopefully this will help even more with my motion sickness.
  • Amino acids for travel anxiety (GABA for the physical anxiety and tryptophan for the fearful, worrying-about-flying anxiety)
  • Healthy travel snacks

Enjoy the beautiful Rocky Mountains! When I filmed this I was on a trip to St Paul, MN for the National Association of Nutrition Professionals conference and wanted to share just how I travel.

Additional resources when you are new to using amino acids such as GABA or tryptophan as supplements

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

When considering them for flying I have clients do a trial before they leave and figure out optimal doses for their unique needs. And then use GABA and/or tryptophan as needed on the flight.

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 too). 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 hope this is all helpful for your next long flight or even a road-trip you have coming up. Do keep in mind that some of this can be adapted for a day out shopping or a day at the beach too.

I’d love to hear about your favorite travel foods and first-aid goodies that you take on a trip.

Feel free to share and ask your questions below.