low dopamine

Tyrosine had an amazing effect: he had more clarity, could interact with people and joke, and he started reasoning in a more organized way

September 20, 2024 By Trudy Scott 8 Comments

I tried tyrosine yesterday, and Wow! What an amazing effect!

I answered positively to many of the low catecholamines symptoms and I’m also trying to break my coffee addiction – I take espresso shots throughout the day to get through.

So I gave it a try and took 300 mg of tyrosine yesterday at 4pm.

I had more clarity, I could interact with people, I could joke, I started reasoning in a more organized way.

I can’t believe how powerful tyrosine is. Now I finally understand that my brain fog is a result of low dopamine among other neurotransmitters and me drinking that much coffee is just a symptom of low dopamine and I would not need it otherwise.

Today, thanks to tyrosine, I’m better equipped to break this addiction, although I’m a bit scared about a few things before I can use it more spontaneously.

Steve shared this wonderful feedback in a blog comment. I said how happy I was for him and thanked him for sharing.

He also asked a few questions about his sleep being impacted, the chances of getting dependent on tyrosine and concerns for thyroid health. I addressed his questions (read my feedback below) and links for further reading about the catecholamines and using the amino acid tyrosine as a supplement. I also share some tyrosine research, my tyrosine recommendations for quitting coffee, and a key nutritional deficiency to address (low thiamine/vitamin B1).

Tyrosine impacted his sleep (and how to prevent this)

This was the first of his questions:

I could not fall asleep last night because of tyrosine. I was awake 3 hours after my regular bedtime. Maybe because I took it in the afternoon and I drank 2 cups of coffee that morning? Coffee never kept me from sleeping.

There is a simple way to get the benefits of tyrosine and not have it impact your sleep. Tyrosine is best used on waking, mid-morning and only mid-afternoon (no later than 3pm) if sleep is not an issue. If sleep is an issue we start with using it on waking and mid-morning.

I recommend having the bottle of tyrosine beside the bed especially if an espresso shot (likely in Steve’s case) or cup of coffee is needed to get going first thing. Right away it’s helping with the caffeine addiction and offering energy and clarity or focus. It’s also boosting dopamine and improving mood … “I could interact with people, I could joke”.

He could trial just twice a day and then consider another tyrosine no later than 3pm and see how he feels and watch for sleep impacts.

I mentioned to Steve that all this is explained in my book “The Antianxiety Food Solution” which I recommend everyone reads before using amino acids.

One important consideration with high caffeine consumption like this, is a strong possibility of vitamin B1/thiamine deficiency. I share more about this here. Zinc and other B vitamins can become depleted too.

Will the brain adapt and become dependent on tyrosine?

This is a common question I get about the amino acids and Steve was justifiably concerned about it too:

If I’m taking tyrosine to correct low dopamine in my brain, don’t you think that the brain will adapt and will be dependent on tyrosine to create enough dopamine? What is the real cause behind the brain lacking dopamine? I took psychiatric medication in the past and I know they can affect the brain long term; so isn’t it the same about tyrosine?

Using a foreign substance to hijack the brain’s normal working and chemistry and then be dependent on it to produce the right amount?

How will the tyrosine correct this imbalance and help me heal? Do I go back to low levels when I stop it?

There are no concerns about dependence. Tyrosine is addressing low levels of dopamine, one of the catecholamines. It should be a short-term solution when other nutritional imbalances (like low zinc, low vitamin B1 low vitamin B6, low iron etc) are addressed and the dietary changes (all laid out in my book) are implemented too.

Short-term could be a month to 3 months for one-person and up to 6-12 months for someone else. It really depends on the complexity of health issues and other compounding factors (like Steve’s past use of psychiatric medications).

As you can read below, Steve is already gluten-free and dairy-free so this is a great start.

A question about tyrosine and thyroid concerns

I have a history of hypothyroidism in my family and I’m afraid that tyrosine could trigger that for me? I’m healthy now and I eat Gluten/Dairy free

Tyrosine is actually one of the raw materials the thyroid needs and uses for the synthesis of the thyroid hormone thyroxine so there is no issue with it triggering hypothyroidism (an underactive thyroid).

There is, however, an issue with Graves’ disease, an autoimmune disorder that can cause hyperthyroidism (or overactive thyroid). Tyrosine should not be used in this instance. You can read all the amino acid precautions here.

Tyrosine and the research: cognitive performance

Here are some excerpts from this paper: Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands–A review

Consuming the amino-acid tyrosine, the precursor of dopamine and norepinephrine, may counteract decrements in neurotransmitter function and cognitive performance…

Tyrosine does seem to effectively enhance cognitive performance, particularly in short-term stressful and/or cognitively demanding situations.

The conclusion made by the authors is in line with how I recommend using tyrosine i.e. only when “dopamine and/or norepinephrine is temporarily depleted.” This is the same for all amino acids and we use the symptoms questionnaire as a starting point to indicate the possibility of low levels of each of the neurotransmitters.

Tyrosine can also be calming and help with sugar addiction too

As you can see from these blog posts, tyrosine has many applications:

And this blog is a good introduction to using tyrosine for improved focus, motivation, energy, a good mood and even for easing anxiety

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

As always, I use the symptoms questionnaire to figure out if low low dopamine/catecholamines 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 Steve for sharing his success with tyrosine and asking these questions. I do hope this information has been helpful for you and for him too.

Now I’d love to hear from you – does any of this resonate with you? Have you had success like this with tyrosine or experienced other benefits?

If you’re a practitioner is tyrosine one of the amino acids you use with your clients/patients?

Feel free to share and ask your questions below.

What if rewarding, comforting, numbing or distracting behaviors (caused by low endorphins) are causing low motivation, instead of low dopamine?

June 17, 2022 By Trudy Scott 21 Comments

One of the first things that comes to mind when someone is stuck and not able to get things done is low motivation caused by low catecholamines/low dopamine. But what if numbing, rewarding, comforting and/or distracting behaviors (caused by low endorphins) are holding you back and preventing you from getting things done instead? It may be low endorphins only or may be in conjunction with other neurotransmitter imbalances. The following question and stories from women in the community (and my insights and some of the research) may help you figure it out if any of this applies to you.

I posted a question to this effect on Facebook and there was a great deal of interest. Many folks shared examples of what their distractions are and how they fit into being rewarding and comforting for them. Here is what I posted:

I’m digging into the research connecting low endorphins and low motivation i.e. not being able to get stuff done! We associate low endorphins with physical pain, emotional pain and comfort/reward eating. But in a similar way that emotional eating /comfort food is used to numb us out and reward and comfort us, certain behaviors can do this too. Here are some examples you may relate to:

mindless scrolling through Facebook or other social media platforms instead of working on your new project

binge watching hours of Netflix shows instead of getting to bed early so you’re productive and motivated (and not distracted)

playing video games for days (and not going outdoors, eating proper meals and even bathing)

All of these are also an addiction and we know low endorphins are a factor when it comes to addictions too. There is also an endorphin/dopamine connection hence the motivation aspect I’m looking into.

Can you relate to any of this and has endorphin support (with the amino acid DPA/d-phenylalanine as a supplement) or exercise or LDN (low dose naltrexone) helped with your low endorphin symptoms, your lack of motivation and the distractions you almost create for yourself?

I’d expect the amino acid DLPA (dl-phenylalanine) to help since it works on boosting both low endorphins and low dopamine. I am really curious about DPA because some folks can’t tolerate DLPA or it’s contraindicated.

What are some examples of your distractions and what has helped you?

Sarah: finds looking for split ends and cutting them off very rewarding. Is this a low endorphin behavior?

Omgosh this is so me. I often wonder what the heck is wrong with me. I look around at everything that needs to be done but just get overwhelmed and have no motivation to get it done. I don’t know where to start and then get anxious about it. I will immerse myself looking for split ends in my hair instead, I can spend easily over an hour at a time just sitting there looking for split ends and cutting them off. I find it very rewarding and it’s become such a habit now that if I’m out publicly and see a pesky split end l can’t ignore it and as Í don’t typically carry scissors with me (because that would be weird right?!) so I bite them off. I often think I must look like a nutter! I am always thinking what is wrong with me???!!

Sarah describes a rewarding activity perfectly and I’d suspect endorphin support – using the amino acid DPA (d-phenylalanine) – will likely help her. This behavior is her distraction from getting things done. It’s such a distraction that she cannot ignore it even when in public.

Since she also mentions overwhelm and anxiety I’d also want to explore low GABA physical-type anxiety and low serotonin worry-type anxiety and consider trials of both GABA and tryptophan (or 5-HTP).

There may also be an obsessive element to her distracting behavior and serotonin support (with the above, inositol and possibly NAC) has been shown to help with trichotillomania (recurring habit of pulling one’s hair).

Bonnie: low motivation almost feels physical or like something is missing in my brain. Low endorphins and low dopamine?

I relate to this very much – low motivation almost feels physical or like something is missing in my brain, also an almost inability to focus or organize how to do something or get through the day. I have low motivation with poor focus … but I am also constantly craving reward, comfort, or some kind of boost in energy or pleasure to motivate or energize me – this used to be things like sweets or chocolate but I have been lowering sugar/attempting to quit.

I haven’t tried any supplements mentioned but I’m very interested to learn more as this significantly affects my life.

She says her low motivation feels physical or like something is missing. It’s great she has that awareness and she is spot on – she is missing the specific action of certain neurotransmitters (which can be resolved with amino acid supplementation).

We address neurotransmitter imbalances, one at a time:

DPA for low endorphin support to help with the comfort/distraction/reward
And tyrosine for dopamine support to help with the inability to focus and needing something to energize her
Her inability to focus or organize could be due to the spinning we see with the low GABA type of physical anxiety too

She also shares that she has “feelings of anxiety, hopelessness and self judgment” so low serotonin worry-type anxiety is also likely in the mix.

As always it’s best to trial one at a time and find the ideal dose before trialing the next one. I recommend trialing in the area that causes the most distress. What is great is that addressing all this will make quitting sweets and chocolate easy and with no feelings of deprivation.

Jennifer: video games are hard to break free of / switches to learning languages. Could it be low GABA and an inability to prioritize?

All of the above but video games are especially hard to break free from. Luckily I decided to use those dopamine hits to my advantage and am closing in on a 1000 day Duolingo streak, having made it to the end of the French, Norwegian, and Japanese courses. Yes I neglect other things, but it’s better than wasting time on video games. I do worry a bit that I would lose interest if my chemistry was fully balanced, but then again there are more important things that I could be doing.

I congratulated her on her language learning and shared that it’s common to switch one addiction for another. For example alcoholics quit drinking and then get addicted to sugar or caffeine unless they address their neurotransmitter imbalances.

Jennifer has been using GABA without much success yet and once she finds the ideal dose it may be the solution or part of the solution for her spinning and inability to prioritize (which she “chalked up to ADHD, but also only became a problem when I got sick.”

Initially I would focus on GABA support (for physical anxiety) more than endorphin support, because she shares she also has all these other low GABA symptoms:

acrophobia (which started when she got sick)
proctalgia fugax/rectal spasms (recently developed
and burning mouth (which was a big part of her mold symptoms)

Keep in mind mold can deplete GABA and other brain chemicals so this does need to be addressed (home/office remediation and healing from the mycotoxin effects), in addition to using amino acid support.

She does check all the boxes on the symptoms questionnaire and it’ll be interesting to see which other amino acids help her with this gaming/language learning challenge. There may well be a low endorphin distraction and reward aspect too.

As always it’s best to trial one amino acid at a time and find the ideal dose before moving on to the next one.

Some of the research

I actually went looking for the research to support what I was seeing in terms of these struggles folks are experiencing i.e. another type of low motivation that is driven by low endorphins and has a numbing, rewarding and addiction aspect.

As mentioned above there is an endorphin/dopamine connection. This paper, Opioids for hedonic experience and dopamine to get ready for it, summarizes it well:

Brain dopamine has been suggested to rather code for the preparatory aspects of behavior, while brain opioids [endorphins] seem to mediate the perception of the hedonic [or pleasant] properties of rewards.

There is an addiction/cravings aspect with each of the neurotransmitter imbalances, including low endorphins. As mentioned above, these distracting behaviors can also be addicting. And we know low endorphins are a factor when it comes to addictions to drugs, carbs/sweets and behaviors.

DPA destroys the enzyme that breaks down/inhibits endorphins and in essence raises endorphin levels, This paper discusses beta-endorphins and the reward mechanism and how they can induce euphoria, reduce pain and ease addictions and distress: “Long known for its analgesic effect, the opioid beta-endorphin is now shown to induce euphoria, and to have rewarding and reinforcing properties.” You can read more about DPA here.

With regards to DLPA (which supports low endorphins and low dopamine), a really interesting study identified low endorphins and low catecholamines as a probable cause of PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) in some women. I blogged about this study and the use of DLPA here.

When it comes to exercise, this study, Opioid Release after High-Intensity Interval Training in Healthy Human Subjects, highlights the effects of different exercise intensities on opioid release, with moderate-intensity exercise being more beneficial for endorphin support. You can read about the impacts of exercise on pain, reward, and emotional processing and “the most commonly adopted theory on physical exercise induced euphoria …the ‘endorphin hypothesis’.”

LDN (low dose naltrexone) is often used in autoimmune conditions and to help with inflammation. This article, The Uses of Low-Dose Naltrexone in Clinical Practice, provides a good overview, and states that “unlike higher doses of naltrexone, LDN acts on β-endorphin receptors to stimulate the release of endorphins in the body.” I’m not advocating the use of LDN instead of DPA or DLPA, but if you’ve been prescribed LDN you may have observed the endorphin boosting effects.

Brain chemical imbalances to consider when you experience low motivation and can’t get things done

Here is a short summary of brain chemical/neurotransmitter imbalances to consider when you have low motivation and can’t get things done:

Low endorphins – the less recognized low endorphin/comfort/distraction type as discussed in this blog
Low dopamine/low catecholamines – this is what we think of as the classic low motivation trigger where there is also poor focus, low energy and sometimes curl-up-in bed kind of depression
Low serotonin is another less recognized kind of low motivation I’ve blogged about: What if overthinking, fear, anxiety and worry (caused by low serotonin) is holding you back instead of low motivation/low dopamine?
Low GABA is also not recognized as a trigger of low motivation but since anxiety can cause inability to prioritize and spinning, this could be a factor too
Low blood sugar could also be a factor since it affects focus and energy

Resources if you are new to using the amino acids as supplements

If you are new to using any of the 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).

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, blood sugar control, sugar cravings, self-medicating with alcohol and more.

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. There are many moms in the program who are having much success with their kids.

With much appreciation for these women for sharing their stories and allowing me to provide my insights for them and you. We all have much to learn from each other.

Can you relate to any of this and has endorphin support with the amino acid DPA (d-phenylalanine) used as a supplement) helped?

What about exercise or LDN (low dose naltrexone) or DLPA (dl-phenylalanine)?

What are some examples of your distractions or rewarding/comforting/numbing behaviors?

And do you have a mix of neurotransmitter imbalances to address? Which is the most troubling area for you?

If you have questions please share them here too.

Twisties, nervousness and demons at the Olympics: Outpouring of love and support for Simone Biles for taking care of her mental health

July 30, 2021 By Trudy Scott 10 Comments

Simone Biles at a training session at the Rio 2016 Summer Olympic Games (Salty View / Shutterstock.com)

There has been an incredible outpouring of love and support for gymnast Simone Biles, as she withdrew from the 2020 Olympics Women’s Team final on Tuesday and All-Around Individual Final on Wednesday. This was due to the twisties, nervousness and mental demons. I’ve decided to gather some of this admiration into a blog post as a testament to Simone who I adore and respect even more than I did before today. I want this to be all about the love and support, but in order to tie it all together, I share more on the twisties (and anxiety), being vulnerable and taking care of yourself, nutritional psychiatry, using amino acids and mental health advocacy below.

Before we get into all that, here is an ET video that explains some of the backstory leading up to this:

Simone shares that she feels good physically but emotionally, her feelings vary by the day. She also talks about the stress of the Olympics and being the star gymnast and that she feels she has the weight of the world on her shoulders.

You’ll also see and hear the love and support she gets from her team members and fellow gymnasts. Two-time Olympian, Aly Raisman, says this about Simone: “She is human too and sometimes people forget that. She is doing the best she can.”

The love and support continued to show up all over social media (and is still showing up)! What follows are some of my favorite posts and mentions.

The love and support – Simone Biles already won

Women Hold Up Half The Sky, a community that empowers women to find their voice and celebrates women in their diversity, shared this powerful post when Simone withdrew:

“Simone Biles already won” and how she has “shattered records to become the world’s most decorated gymnast, has four moves named for her and fought on behalf of abuse survivors.”

Simone is one of many young female gymnasts who were sexually abused by disgraced former USA Gymnastics doctor Larry Nassar. This article in Elle covers her story and goal to be an advocate for other young girls.

We are just as proud of you today as yesterday

Jen Hatmaker, New York Times bestselling author of “Simple and Free” posts this lovely uplifting message, ending with:

I’ll tell you what, Simone Biles, the only thing withdrawing from the team competition told me is that absolutely nothing is more important than your mental health, and rather than push through until you had an utter breakdown emotionally or physically, you had the strength of character to step down. The watching, expectant eyes of the whole world are a heavy burden none of us understand.

Your IG caption on July 7th said: “Whatever is good for your soul, do that.” And you did. Well done.

Because this life is a long game, little sister. No matter what everyone is telling you, this is NOT your one moment. It sure isn’t. Most of your moments are ahead of you in fact, and you get to choose how you want to live them.

We are just as proud of you today as yesterday, and we will be proud of you for all your tomorrows. Catch your breath, girl. You are already a champion.

I wholeheartedly agree, nothing is more important than her metal health. Too often we put on a brave face and push through. Simone didn’t and for that we are super-proud of her – for her own physical and mental health, and for being a role model to girls and women around the world.

Simone Biles and Naomi Osaka are the role models I want for my girls

Diary of a Mom, mother, intersectional advocate, believer in the power of community, posted this beautiful message about strength, bravery, vulnerability and Simone and Naomi being role models for her daughters:

I have long admired Simone Biles, but I am now officially in awe of this young woman.

We knew she was strong. We knew she was brave. But, by god, the courage and resolve that she has shown in the last two days are just BEYOND.

To stand firmly in one’s own humanity and to say, from that incredibly vulnerable place, “My safety comes first,” should not have to be a radical act, but it is. Oh, how it is. In the world in which we live (and far more so in the rarified air of elite competition), it is not just radical, it’s revolutionary.

Simone Biles and Naomi Osaka are the role models I want for my girls. Women who know their worth. Who declare and own and defend their *inherent* value – not based on what they can do but on who they are. Women who achieve incredible things not despite their perfectly human limitations but precisely *because* they are willing to acknowledge and respect them.

Yes, these are the role models I want for my girls.

Bravo, Simone.

#GOAT

I applaud this strong woman and amazing athlete

Mary Kay Irving, Therapist/Care Coordinator at Boulder Community Health and Owner at Boulder Center for Health and Nutrition, shares this message.

I applaud this strong woman and amazing athlete for prioritizing her own needs….i.e.. mental health needs. #destigmatizementalhealth #mentalhealthawareness

I also applaud Simone and support her decision to take care of her mental health needs no matter how hard it must have been for her!

Simone is an absolute legend!

My friend and colleague Dr. Jessica Drummond, a functional nutrition and integrative women’s health expert, and founder of Integrative Women’s Health Institute, says Simone is an absolute legend:

Simone is an absolute legend. The fact that she landed this AT ALL is AMAZING. I was a gymnast for 13 years. You have to be able to just “feel it” in the air or you literally crash because there’s no awareness of where the floor/ apparatus is. Literally anyone else would have had a serious physical injury from this challenge to her nervous system in mid-air… especially with the amount of pure power that Simone throws around.

This is so great for people, especially our youth athletes, to see

Another friend and colleague, Beth Jones who is a Female/Teen Athlete Wellness & Mindset Coach, posts this.

I’m grateful for athletes like Simone Biles and Naomi Osaka who are coming forward (and professionals as well) to normalize mental health as a key piece of sports training and recovery.

I could not agree more.

In this post, Beth also shares Simone’s press release video where she fully advocates for her mental health and personal performance, keeping the team dynamic in mind, and also sets a wonderful example for young athletes

Sometimes you need to hear it from the GOAT’s mouth.

My understanding is that she hasn’t made a final decision regarding continuing competition in the individual event finals. She has an amazing support staff around her, including mental health specialists, who can help her make the best decision for her. I also wanted to share this video – it’s her interview explaining the decision in her own words.

She is fully advocating for her mental health and personal performance, while also keeping the team dynamic in mind. This is so great for people, especially our youth athletes, to see – there are not a lot of athletes who will speak candidly in this way.

I’m glad that athlete mental health is finally getting some of the recognition it deserves – think about how much stress and frustration not being scored on your achievements (link in comments) must have been for her on top of everything else.

The mindset that mental “injury” creates absolutely ties into, not only performance but injury prevention. The level of skill that all Olympic athletes are competing at is so high and second-guessing or not being fully focused leads to injury.

Thank you for finding your voice and staying true to yourself.

Tyler Gordon, a 14-year old artist who seeks to inspire through the stories of heroes in his work, tweeted this sweet message with his painting of Simone:

Dear Ms. @Simone_Biles Thank you for finding your voice and staying true to yourself. I know it was hard, scary, and you probably felt alone. But you powered through and are still the peoples champion!

This young man is kind-hearted and has talent! You can actually watch him painting Simone here.

Unfortunately, there have been way too many negative comments. I believe these are people who don’t understand mental health. You don’t have to have broken your back to have compassion for someone who has but there are still too many people who can’t understand mental health or have empathy until they have experienced it or see a loved one experiencing it. I’m hopeful all this media attention will help create more awareness, compassion and kindness.

The twisties and how stress and anxiety can play a role

In case you are new to this term (like I was until this week), this article explains what the twisties are – Simone Biles Mentioned Having ‘the Twisties’ – Here’s What That Means, and Why It Can Be Dangerous in Gymnastics:

The twisties is an informal term used to refer to a certain kind of mental block that a gymnast can experience as they are in the air during a twisting skill. When someone gets the twisties, there is a disconnect between the brain and body, Jamie Shapiro, PhD, a certified mental performance coach who is the co-director of the Masters in Sport and Performance Psychology program at the University of Denver

In this same article, Dr. Shapiro, a former gymnast herself, shares how this loss of control can have both physical and mental implications:

Physically, the twisties can make a gymnast unable to perform the skills as they were previously able to.

Mentally, that inability to perform the skills can cause anxiety, exacerbating the mental block.

Allie Wagener, PhD, a licensed psychologist who specializes in sport and performance psychology at Premier Sports Psychology and is also a former gymnast shares how dangerous this can be in terms of injuring yourself when “you don’t know where you are in the air and you don’t know how to land.” It’s also terrifying for the gymnast and that worry and fear about it happening again can make things worse.

I wanted to understand more about the “twisties” in gymnastics and asked Jessica Drummond how similar are they to the yips, which happen in golf or baseball, and which I know are closely tied to increased anxiety/stress. The stress/anxiety can be a trigger and then having the yips make your anxiety and fears worse. Jessica confirmed this about the twisties:

Yes, it’s sort of a loop that can get stuck – get lost in the air (cognitive, proprioceptive, vestibular) –> realize how dangerous that is/ was/ could be –> fear –> stress –> exacerbates the original brain-based issue.

I encourage you to read the entire article to see how stress and anxiety, racing/negative/distracted thoughts, fear of failure, high expectations and even focal dystonia (involuntary muscle spasms) can play a role.

The experts also mention a number of possible techniques to help (like progression, focusing on a different skill, using simple cue words to “keep you focused on the skill rather than the fear”), speaking with a sports psychologist and taking a break.

There is no mention of “nutritional psychiatry” as a possible solution (and I share more on this below).

What Simone has shared – I’m a little bit more nervous

Right now, we don’t know exactly why Simone experienced the twisties or if any of the above apply to her, but we do know some of what she has shared with the media up until now.

In this article Simone said she wasn’t physically injured but fighting some mental demons and had experienced a little injury to her pride. She said that “after the performance I did I just didn’t want to go on,” saying it was all in her head. Simone also emphasized the need to protect her body and mind, saying “I have to focus on my mental health and not jeopardize my health and well-being.”

An article in Women’s Health Magazine reports her comments at a press conference after the USA team won the Silver medal. Simone shared how she just doesn’t trust herself as much as she used to, wasn’t having as much fun as usual and admitted that “I’m a little bit more nervous when I do gymnastics.”

It was here that she announced that she had the twisties.

Around this time USA Gymnastics announced Simone had withdrawn to focus on her mental health. They also offered their support:

We wholeheartedly support Simone’s decision and applaud her bravery in prioritizing her well-being. Her courage shows, yet again, why she is a role model for so many.

A place for “nutritional psychiatry” and “anxiety nutrition solutions”

My hope is that more and more “nutritional psychiatry” and “anxiety nutrition solutions” (like the use of GABA, tryptophan and other amino acids) will make it into the world of professional (and recreational) sports. I’d like to see this embraced by athletic coaches, registered dieticians and psychologists working with athletes, and hopefully some of the athletes themselves.

Research shows that elite young athletes have high psychological demands:

Elite young athletes have to cope with multiple psychological demands such as training volume, mental and physical fatigue, spatial separation of family and friends or time management problems may lead to reduced mental and physical recovery.

The paper concludes that:

Future research should focus on sports medical and sports psychiatric interventional approaches with the goal to prevent anxiety and depression as well as teaching coping strategies to young athletes.

I recently blogged about how the amino acid tyrosine erased severe performance anxiety in a female musician – to such an extent that she had no more shaking, sweating, panic attacks or passing out. Much of this could be applied to an athletic performance where low dopamine is a factor.

This recent blog resonated with many in my community: What if overthinking, fear, anxiety and worry (caused by low serotonin) is holding you back instead of low motivation/low dopamine? Much of this could also apply to athletes with the twisties or yips with low serotonin as a root cause.

My book, The Antianxiety Food Solution, is a great place to start with the foundations of eating to reduce anxiety (real whole food, no gluten, no caffeine, no sugar, eating for blood sugar control and gut health) and more advanced interventions (like using the amino acids GABA, tryptophan, 5-HTP, tyrosine, DPA and glutamine for balancing brain chemistry, and addressing low zinc and vitamin B6 for pyroluria/social anxiety.)

All this is clearly very needed, and the research and awareness are growing in leaps and bounds, but as Beth Jones, Female/Teen Athlete Wellness & Mindset Coach, shares, what an amazing shift it would be if we could add more “nutritional psychiatry” into the sports psych training:

Coming from 20 years working in sports med with athletes, I keep coming back to wishing there was a degree that combined sports psychology & nutrition (functional & fueling). I started looking into the more mental aspects of performance and healing and then also bringing in more nutrition aligned with healing needs about 15 years ago, but it was all on my own.

What I’ve been learning from you has given me some new tools to share, but you’re right in that they are not well known. I know our US Olympic Committee has amazing health professionals in all areas that work as a team approach for our athletes, but I wonder how many of the RDs are actually having conversations with the mental health team and collaborating taking all of the athlete-specific nuances into consideration.

I know my own therapist suggested that I not pursue sports psych because of the lack of support among therapists out there, but what an amazing shift it would be if we could add more nutritional psychiatry into the sports psych training? Trying to forge a path in this area on my own, but it’s a lot of bush-whacking and little progress.

Beth raises some excellent points and as I said above, hopefully more and more of the “anxiety nutrition solutions” and “nutritional psychiatry” will make it into professional and recreational sports.

It’s ok to say you’re not ok mentally

Simone has noticed and embraced the love and support she’s been receiving. She tweeted this:

The outpouring [of] love & support I’ve received has made me realize I’m more than my accomplishments and gymnastics which, I never truly believed before

She is way more than her accomplishments and gymnastics.

Naomi Osaka penned an article in Time magazine with this title: ‘It’s O.K. Not to Be O.K.’ She wrote this shortly after she withdrew from the French Open to tend to her own mental health. Naomi’s openness has inspired Simone to speak out.

When athletes like Simone and Naomi prioritize their own mental health and are public about it, they are paving the way for it being ok to say you’re not ok mentally. Through their honesty and vulnerability, they have become role models and mental health advocates, and we applaud them for that.

But most of all we applaud them both for taking care of their mental health!

What love and support can you share for Simone and Naomi? Feel free to post in the comments.

Does this motivate and inspire you to be more open about your own anxiety and mental health challenges (if you have not been open yet)?

If you’re an athlete (professional or recreational), does any of this resonate with you and have the amino acids or diet helped you with your anxiety?

If you work with athletes (professional or recreational), I’d love to hear if this resonates with you and if you’re using nutritional psychiatry approaches with them to help ease their anxiety?

If you have connections to athletes (professional or recreational), or coaches, dieticians or psychologists who work with athletes, please share this blog and my work, so we can get nutritional psychiatry resources and anxiety nutrition solutions into their hands and help more athletes.

What if overthinking, fear, anxiety and worry (caused by low serotonin) is holding you back instead of low motivation/low dopamine?

July 2, 2021 By Trudy Scott 50 Comments

One of the first things that comes to mind when someone is stuck and not able to get things done is low motivation caused by low catecholamines/low dopamine. But what if overthinking, fear, anxiety and worry (caused by low serotonin) is holding you back instead? The following case may help you figure it out if any of this applies to you.

William asked this question on one of the tyrosine blogs, justifiably thinking he may need tyrosine to get unstuck:

Excellent article. I may try tyrosine. I have anxiety and shut down when I am about to start something or my mind overthinks and I shut down with worry. I have problems sleeping. I take a group of things…GABA, glycine, 5-HTP but still wake at 3am.

Anyway I always have GOOD intentions of doing things when I wake in the morning….then it goes downhill. I was not always like this but got worse with STRESS from work and now I FIGHT myself to actually do something I used to LOVE to do. Makes me MAD!

I actually am AFRAID just thinking about taking Tyrosine {Not funny}

I FEAR so much it becomes stupid. I think of doing things and SHUT DOWN with worry.

I want my life back…life is too short to suffer knowing HELP is so close. What do you think? Love your articles…

I think this is a great question many others in my community may relate to so I’ve decided to do this as a blog post with his question and a longer response.

I thanked him for his kind words, saying I can’t offer advice via the blog but can share that we need to be careful with tyrosine when someone has sleep issues or anxiety. I also offered some brief thoughts which I’ll elaborate on here so you can understand my thinking as I work with someone.

Is it low motivation caused by low catecholamines/low dopamine?

The first thing that comes to mind when someone is stuck and not able to get things done is low catecholamines and low dopamine. The classic signs are lack of motivation, fatigue, poor focus and feeling depressed, often using sugary foods or drinks for an energy pick-up (especially in the afternoon).

William may feel that he has low motivation and needs tyrosine because he can’t get things done or he starts something and can’t complete it.

His intentions are good but he has to push himself or as he says “fight myself” to get things done. Because of this he feels tyrosine may be the next amino acid he should trial.

Why I would investigate and address low serotonin

William says he has anxiety and also has trouble sleeping. This could be related to low serotonin and/or low GABA.

However when someone has anxiety and insomnia and I hear the following words/phrases, I immediately think low serotonin should be investigated and addressed:

“My mind overthinks”
“I shut down with worry”
“I actually am AFRAID just thinking about taking Tyrosine”
“I fear so much”

All of the above can hold you back and look like low motivation when it is actually worry and fear that is holding you back.

Typically, with low serotonin, you could also second-guess things you do, experience negative self-talk, have a lack of confidence when doing things, get stuck because of perfectionism and may even feel like an imposter. You may also be very controlling and want to do it all yourself and not be willing to delegate – this can hold you back too.

All this and anything else on the list of low serotonin symptoms would further suggest we need to address this first.

Finding the ideal serotonin support for his needs

He is currently taking GABA, glycine and 5-HTP but still wakes at 3am. And he is still anxious.

I would work to optimize 5-HTP dosing (increasing every few days to see if more helps) or switch to tryptophan if the increased dose isn’t helping. Some folks do better one one versus the other and 5-HTP can raise cortisol in some instances causing a wired-tired feeling.

I’d do the same with GABA once the ideal dose of 5-HTP or tryptophan is found. This helps improve sleep and reduce anxiety too.

And I’d look into high cortisol in case this is causing his 3am awakenings.

Once he has ideal serotonin support for his needs, the overthinking will stop, the worry will go away and his fears will vanish – and he will be able to complete things he starts.

Being well rested because of a great night’s sleep is going to help a great deal too.

There may be a need for tyrosine now or later

I may be wrong and there may in fact be a need for tyrosine now. These cases illustrate tyrosine helping when it didn’t seem it would:

There may also be a need for tyrosine later and a trial will provide the answers.

Right now William is “AFRAID just thinking about taking Tyrosine” but once his serotonin levels are ideal he should no longer have this fear.

Resources if you are new to using the amino acids as supplements

If you are new to using the amino acids tryptophan/5-HTP, GABA or tyrosine as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.

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 acid products that I use with my individual clients and those in my group programs.

As with all individual amino acids we use them for quick relief of symptoms. And we also always focus on the foundations like diet, the gut, adrenals and stress levels.

We appreciate William for asking this question so we all get to learn. Hopefully he’ll jump on and add to the discussion and share his results later.

Can you relate to his lack of motivation showing up as fear, worry and overthinking instead and holding you back?

What about these other low serotonin symptoms keeping you stuck: second-guessing, negative self-talk, lack of confidence, perfectionism, imposter syndrome and controlling?

Has using tryptophan or 5-HTP allowed you to get past some of this so you can get things done?

Did you also have to address low dopamine and actual low motivation, poor focus and fatigue with tyrosine?

Feel free to post any questions here too.