mood

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

February 22, 2019 By Trudy Scott 15 Comments

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

She shares this about essential oils:

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

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

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

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

CLARY SAGE (Salvia sclarea)

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

Aromatic Use

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

Topical Use

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

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

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

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

Tense-Away Rollerball Blend

10 drops Lavender essential oil

10 drops Clary Sage essential oil

10 drops Peppermint essential oil

Carrier oil of choice

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

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

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

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

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

Here is the official book blurb:

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

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

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

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

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

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

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

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

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

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

June 22, 2018 By Trudy Scott 20 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.

Brain and mood benefits of a ketogenic lifestyle

May 19, 2018 By Trudy Scott 4 Comments

We know that ketones help you burn fat for energy, powerfully reduce inflammation and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer’s and Parkinson’s, and even play a role in mental health conditions like anxiety and depression. Experts on the Keto Edge Summit share many of the brain and mood benefits of a ketogenic lifestyle.

Dr. David Jockers shares this about anxiety and GABA and glutamate (his #5 benefit) in his interview on the ‘Top 7 Benefits of a Ketogenic Lifestyle’:

We have an epidemic of depression and anxiety in our society. And so, one of the key things that being keto-adapted does—not only does it downregulate inflammation in the brain, and we know that depression now is really neuroinflammation.

So the other big thing is we’ve got these neurotransmitters. One is glutamate; the other is GABA. Glutamate is an excitatory neurotransmitter, meaning that it helps us think sharply and quickly. What balances glutamate is this other neurotransmitter called GABA, gamma-aminobutyric acid. And it’s inhibitory. It helps balance us and calm us. What we find is that people with anxiety, they have high glutamate, low GABA. They don’t have a good ratio. Same thing with depression.

So what a ketogenic diet does, when we’re keto-adapted, it helps balance out the glutamate to GABA ratio and creates stability there. What does that mean to you? That means you’re going to be able to think sharply and quickly but you’re not going to get out of control. Your brain’s not going to be going too fast. You’re not going to be at risk for anxiety, for depression in the same way. You’re going to notice just an improved mood, more emotional balance.

Dr. David Perlmutter shares the importance of blood sugar regulation in his interview ‘Keto for Brain Health’:

Blood sugar regulation is pivotal as it relates to the destiny of your brain. Probably the most important biometric that determines whether you will or won’t become an Alzheimer’s patient is what your fasting blood sugar is today.

Even with the ApoE-4 gene, the ketogenic diet, physical exercise, and gluten-free, lowering sugar and carbs… are important changes that can absolutely rewrite your book.

I think it’s important to understand that humans have probably been in a state of ketosis most of the time over most of our existence on this planet. It’s only been in the last 10,000 years or so when we’ve created agriculture that we’ve had this robust availability of carbohydrate resources that has really shifted the human diet to one that is carbohydrate-based as opposed to fat-based.

Dr. Cheryl Burdette also covers inflammation in her interview, ‘Inflammation and the Ketogenic Diet’:

So when we see markers of oxidative stress high, not only do we know the DNA is suffering but we know our mitochondria, our powerhouse is suffering and, therefore, our brain is suffering. And so what you see is a high 8-OHdG – you see that high in conditions like Alzheimer’s or Parkinson’s but you even see it high in depression or bipolar or anxiety. What you also see is a ketogenic diet, helps to lower that. What you also see is adding more antioxidants, helps to lower that. So again, we’re back to our green leafies with our good fats.

The Keto Edge Summit is available online and there are REPLAYS ALL WEEKEND. You can still register here to hear the replays

Please share your gems and what you’ve implemented or are planning to implement in terms of a ketogenic lifestyle.

Ketogenic diet: reductions in auditory hallucinations and delusions, better mood and energy, and weight loss

April 6, 2018 By Trudy Scott 4 Comments

Two schizoaffective patients of Dr. Chris Palmer, a psychiatrist from Harvard’s McLean Hospital in Belmont, Massachusetts, tried a ketogenic diet for weight loss. As well as losing weight, they experienced reductions in auditory hallucinations and delusions, had a better mood and had more energy.

Here is additional information about these remarkable results, published late last year in this letter to the editor – Ketogenic diet in the treatment of schizoaffective disorder: Two case studies.

The male patient: lost weight, reductions in auditory hallucinations and delusions, better mood and energy

The male patient, diagnosed with schizoaffective disorder, with a prior psychiatric history of attention deficit hyperactivity disorder and major depression, experienced “dramatic” reductions in auditory hallucinations and delusions, as well as better mood and energy on the ketogenic diet. He also lost weight, losing 104 pounds over the course of a year.

He weighed 322 lb and wanted to lose weight by following a ketogenic diet, typically consisting of coffee with medium chain triglyceride (MCT) oil and butter (“bulletproof coffee”), eggs, meat, fish, poultry, spinach, kale, and olive oil. Within 3 weeks, he had lost 15 lb, but also noted a dramatic reduction in his auditory hallucinations and delusions, and improvement in his mood, energy, and ability to concentrate. For the past year, he has largely remained on this ketogenic diet and has lost 104 lb.

His functioning has improved and he has become more independent:

He completed a certification course, successfully participates in an online college program, has friends, began dating, and moved from his father’s home into an independent apartment.

The female patient: lost weight, resolution of her delusions

After four weeks on the ketogenic diet, the female patient, also diagnosed with schizoaffective disorder, and with a prior psychiatric history of major depression and anorexia nervosa, had resolution of her delusions and lost ten pounds:

she wanted to lose weight, and went on a ketogenic diet, consisting mostly of coffee, eggs, poultry, and lettuce. Within 4 weeks, she lost 10 lb and noted that her delusions were no longer present, and that her mood and energy were much better. After 4 months, she lost a total of 30 lb and her PANSS score decreased to 70 [down from 107]

In both instances their symptoms returned when they stopped the diet, but then improved again when back on the ketogenic diet.

In case you’re not familiar with the ketogenic diet here is a quick summary:

The ketogenic diet is a high-fat / low carbohydrate [and low protein] diet that has been used since the 1920’s to treat childhood epilepsy, with some studies suggesting that over 50% of patients experience significant reductions in seizure frequency. The ketogenic diet results in ketone bodies, instead of glucose, being used as the primary energy source in the brain.

There simply is no psychiatric medication available with the power to accomplish these results

I had the pleasure of meeting Dr. Georgia Ede, MD last year at the ISNPR conference. She is a Harvard-trained psychiatrist and nutrition consultant practicing at Smith College, and writes about these two schizoaffective cases in her article – Low-Carbohydrate Diet Superior to Antipsychotic Medications:

These outcomes are truly remarkable: improvement by dozens of points on the PANSS, significant weight loss, and better quality of life. There simply is no psychiatric medication available with the power to accomplish these results.

I agree with Dr. Ede especially when we look at the medications these patients had trialed. These medication trials for the male patient: methylphenidate, amphetamine salts, dextroamphetamine, bupropion, sertraline, paroxetine, buspirone, lamotrigine, lorazepam, clonazepam, gabapentin, haloperidol, perphenazine, aripiprazole, olanzapine, quetiapine, and clozapine. The female patient had a similarly long list of medication trials and she also received 23 electroconvulsive therapy treatments. For both of them, positive and negative symptoms persisted.

I do still have questions about the ketogenic diet

The research in epilepsy is extensive and the research in mental health is growing. I am really impressed with the results, but I do still have questions about the ketogenic diet. Perhaps you have some similar questions and concerns. Here goes…

If this particular nutritional psychiatry approach works so well for severe mental health disorders such as schizophrenia and psychosis, how will it work for less severe conditions like anxiety and panic attacks? Are these severe cases like the “canaries in the coal-mine” paving the way and teaching us about the benefits of this way of eating?
Should you use a ketogenic dietary approach as the first approach or consider it as a last resort once the other dietary approaches have been implemented and you’re not seeing full symptom resolution? In other words, should you start with a real whole foods diet, then implement a gluten-free diet, then a grain-free diet, then remove dairy (if it’s an issue), then incorporate low FODMAPs if needed and only then implement a ketogenic diet? (low oxalate, low salicylate and low histamine would be incorporated as needed earlier in the process, based on each person’s unique needs). If we look only at schizoaffective disorder, there is growing evidence of the role of gluten in some individuals with this paper “suggesting that an antigliadin IgG positive population of schizophrenia could be a distinct subgroup.” This 2 person pilot study reports the benefits of a gluten-free diet: “this potential mechanism is exciting and may provide improvement for up to one-fourth of patients (antibody-positive) who suffer from this devastating disorder.”
How do we clearly define a ketogenic diet and communicate this definition to practitioners and to those who choose to implement this way of eating on their own? I’ve had feedback from many people who tell me they have been on a ketogenic diet (and it’s worked well for them or maybe it hasn’t worked so well for them), only to discover they are not really eating a true ketogenic diet. How do we simplify this way of eating and make it easy for individuals to understand and then stay in ketosis?
How do we create a ketogenic diet that is nutrient dense and also offers the benefits seen in this research. I have major concerns about long-term nutritional deficiencies with a diet of coffee, eggs, poultry, and lettuce (as eaten by the female patient in this case study). It should ideally include plenty of leafy greens, non-starchy vegetables like broccoli, cauliflower, asparagus etc. and healthy fats like avocado, grass-fed butter and coconut oil, together with fermented vegetables and bone broths. I’m also not convinced that coffee should be part of the ketogenic diet, especially if coffee increases your anxiety and affects your sleep.

How do we help individuals make the switch to this way of low carb eating and help them maintain so they don’t feel deprived and are not relying on willpower alone? As you can see from these 2 cases, the diet can be challenging to sustain and slip ups are common. If you are eating enough health fats (and it’s a lot more than you’re used to eating), this typically helps with cravings. If you still have cravings and feel you are deprived and missing out on treats, the targeted individual amino acids offer powerful results: tryptophan (for afternoon cravings), GABA (for stress eating), DPA (for comfort eating), tyrosine (when there is low motivation) and glutamine (for low blood sugar cravings).
Is the ketogenic diet the next big fad or weight-loss trend as we’re hearing in the media? Based on the above research it truly does have impressive therapeutic benefits beyond only weight-loss. So can we see similar benefits with a modified ketogenic diet, using intermittent fasting and/or cycling in and out of ketosis, and even adding in a ‘feasting day’ of carbs?
Who shouldn’t adopt a ketogenic diet? For example: those with the APOE4 gene, women with adrenal and hormone issues, and individuals with thyroid issues and no gallbladder? The question then becomes this: of those suffering with anxiety and depression or another mental health disorder, who doesn’t have one of these issues? And how do we address the keto rash, constipation, fat malabsorption, fatigue, mineral deficiencies and other issues some people experience on a ketogenic diet?

Right now, this is my thinking: as with any nutritional or functional medicine approach, I would say there is no one-size-fits all for who should implement a ketogenic diet (we need to consider the unique biochemistry of each person) and there is no one set ketogenic diet (it will need to be customized for each person).

I’m hoping to get answers to many of these questions on the upcoming Keto Edge Summit (May 7-13, 2018), hosted by ketogenic diet expert, Dr. David Jockers. If you have similar questions, be sure to tune in too. I’m going to reach out to Dr. Jockers for an interview too.

I’m also hoping to do my own interview with Dr. Palmer to discuss his interest in the ketogenic diet for mental health, to learn more about these cases and other patients he’s seen success with. Feel free to post your questions for Dr. Palmer (and Dr. Jockers) here and I’ll be sure to get them addressed. We certainly appreciate Dr. Palmer for sharing these results so we can all learn, and also appreciate his patients for being willing to share their stories.

Please do share if you’ve adopted a ketogenic diet and the benefits you have experienced, and if you experienced any issues. Be sure to share what a typical day’s diet looks like for you.

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

September 29, 2017 By Trudy Scott 214 Comments

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 (gelatin is derived from collagen: when collagen breaks down, it becomes gelatin). When I first discovered this fact it really concerned me that this very important aspect is ignored so I added it to my long list of topics to investigate.

I posted the above on Facebook last month as part of a fact-finding exercise and appreciate all the feedback and questions. Today I share some of the feedback and research and I’d love to hear from you what your experiences have been.

The health benefits of collagen

In case you’re new to collagen, Dr. Josh Axe provides an excellent overview of the health benefits of collagen

Improves Health of Skin and Hair
Reduces Joint Pains and Degeneration
Helps Heal Leaky Gut
Boosts Metabolism, Muscle Mass and Energy Output
Strengthens Nails, Hair and Teeth
Improves Liver Health
Protects Cardiovascular Health

Gelatin is used in tryptophan depletion studies

Tryptophan-depletion studies have been done for years, as a way to study the relationship between low serotonin and depression. Often a tryptophan-deficient amino acid mixture is used for this purpose. More recently, collagen and gelatin are being used.

Collagen and gelatin are an excellent source of these amino acids: proline, glycine, glutamine and arginine, but they do not contain the amino acid tryptophan.

This paper, Pharmacokinetics of acute tryptophan depletion using a gelatin-based protein in male and female Wistar rats summarizes what we find in a number of studies that use gelatin for the purpose of lowering serotonin levels, in order to study the relationship between serotonin and behavior:

The essential amino acid tryptophan is the precursor of the neurotransmitter serotonin. By depleting the body of tryptophan, brain tryptophan and serotonin levels are temporarily reduced. In this paper, several experiments are described in which dose and treatment effects of acute tryptophan depletion (ATD) using a gelatin-based protein-carbohydrate mixture were studied in male and female Wistar rats.

My experience with collagen – flat and worried until I added tryptophan

When I recently injured my back and sprained my ankle, I decided to add collagen to speed up the healing and very quickly had to take a deeper dive into the topic because I noticed it affected my mood right away! I was using just one big scoop of collagen in a protein shake (pea protein) and yet I felt flat and slightly anxious within a day. It was the worried low-serotonin kind of anxiety in the early hours – something I haven’t felt in quite some time.

I wondered if it was due to the injury and inflammation my body was dealing with or if it was related to the effects of tryptophan depletion. I stopped the collagen and then added it back and had the same experience. I did this a few times and experienced similar feelings each time.

When I used tryptophan mid-afternoon and at bedtime I felt fine and was able to continue taking the collagen with no problems. I am prone to low serotonin – it was one of the root causes of my big anxiety issues in my late 30s – so I may be more affected than the average person.

Wondering if collagen causing mood issues and an increase in anxiety?

Here is feedback from someone who is wondering if collagen is causing her mood to dive:

I have wondered if it affects my mood so I haven’t been using it lately. Interested to see what other people say. I was using about a table spoon in a drink that I would sip on throughout the morning. My moods just take dives now and then. I have isolated gluten as a HUGE factor. I am forever wondering what else causes the dives and I began to wonder if collagen was causing problems so I haven’t used it in several months.

Stephanie feels moody when using collagen:

I have found that the days I take collagen that I’m moody. I’ve kept trying, but am always surprised by the reaction. I even mentioned it to my naturopath recently. Curious to see if there’s a connection.

Here is feedback from someone also reporting mood dives and feeling on edge (although as I pointed out to her the feeling on edge is very likely due to or partly due to the coffee):

I take collagen (grass-fed and grass-finished) in my coffee every morning. I’ve also had some mood dives consistently the last few months and feel more on edge. I’ve honestly never made the connection and actually thought it was hormones. Something to think about!

Melissa shared it affected her sleep:

As soon as I started taking gelatin daily I have had difficult falling asleep.

Katinka began having strange night time anxiety:

I did [Vital Proteins grass fed beef gelatin] for 2 weeks in bone broth. My nails grew like crazy, but at the same time I begun having strange night time anxiety: worry, obsessive, but not any of the other symptoms like depression and cravings. It is interesting to me because this was the only time I had anxiety at night since going gluten free.

Collagen caused a racing heart for Beverly:

Used to take Vital Proteins products. Was woken up several times in the night with racing heartbeat and out of breath. This went away when I stopped the collagen. I have symptoms of low serotonin but have not tried tryptophan

No noticeable problems

Many people shared that they didn’t notice any obvious mood issues so it’s clearly not a problem for everyone:

Jaime: Interesting, I use it almost daily for protein at breakfast. I will pay attention better. No obvious problems now (used for 9 months).
Angela: …I don’t think I have any side effects and I do have serotonin issues. I think I will have to do more research
Courtney: I just started using collagen peptides but not every day. Maybe once or twice a week. I haven’t noticed any difference in mood but I also just started taking it a few weeks ago.
Debra: I take 1bsp of Great Lakes Collagen Hydrosylate every day and take it to help heal my leaky gut….haven’t noticed any particular side-effects. I alternate it with the normal gelatin. I suffer from complex PTSD, anxiety and depression…I haven’t noticed any difference in that either

Jessica Drummond, nutritionist and physical therapist, and an expert on female pelvic pain and women’s health shared:

I use collagen regularly and I also eat quite a lot of meat and fish. For me both help me to feel very grounded and less anxious. I think of collagen as balancing for all of the muscle meat that we eat. I eat anywhere from 10-20 grams 4-5 days per week.

Feels anxious using gelatin, stop using it and anxiety is gone/less

Laura’s anxiety got worse within a few months of adding daily gelatin:

Wow, I never heard that gelatin can lower serotonin. I started using [Puritan’s Pride brand], 650mg, daily about 6 months ago to strengthen my nails. It’s worked very well for that. About a couple months ago my anxiety started to get worse again. My anxiety shows up as fear and worry mostly and not being able to quiet my mind. I had gotten it under control for almost 2 years now. I wonder if there is a connection. I’m going to stop taking the gelatin and see if my anxiety improves. I have not tried tryptophan, but I have found GABA helped quiet my mind and let me sleep better.

She decided to stop taking it to see if her anxiety symptoms would reduce and when I checked back with her she shared this:

I was surprised to find after about 2 weeks of stopping the gelatin, I began to feel more calm again and it’s been a lasting change. I still take zinc, vitamin b6 and lysine in the morning and GABA in the evening. This combination works well for me. I’m so grateful for all the information you share! Thank you!

Toni experienced something similar:

I’ve been using Organic collagen for about 8 months now… love the hair and skin results. My tummy felt better at first but not currently. My anxiety and panic attacks are off the charts: panic attacks, heart racing, sweating, brain fog. I want to escape -like fight or flight. Definately obsessing and fears. Memory difficulty. I have an upcoming GI appointment to check for Candida /SIBO… but I had no idea this could add to my anxiety. I’ll be looking forward to more information, Seriously.

And a few weeks after stopping the collagen she shared this:

I stopped using the collagen. Since then, my anxiety and panic are decreased by less than half. Mild in comparison. I’m definately taking a long break.

Keep in mind I’m not suggesting we should not be using collagen – just that if it seems to lower serotonin and increase anxiety/depression doing a trial with tryptophan may be the solution (more on that and some other possible causes of anxiety below).

When used with tryptophan – no mood issues

Karen uses collagen and tryptophan at night:

I use collagen every day. But hey, I also take L-tryptophan every night for anxiety. It runs in the family and a small amount of Tyrptophan at night helps resolve mine. No clue there was a connection

Maxine uses it every morning and takes 1 tryptophan before bed and reports no mood issues

I take it [Great Lakes gelatin and Vital Choice collagen] every morning in my tea and at night in my bone broth for my skin and joints and I take one tryptophan before bed. The tryptophan with GABA before bed is for better sleep. No mood issues.

Used ‘therapeutically’ to lower serotonin

Misty reports using it ‘therapeutically’ to lower her high serotonin levels. This application is new to me and I find it quite fascinating:

I use it to reduce tryptophan because I have a tendency toward high serotonin. I have suffered my entire life with ADD, tics as a child, grinding teeth, general anxiety, lack of motivation and later, IBS. In my quest to maximize my health, I finally came to these web pages for help. In my 53 years I’ve never been as calm as I am now. If I’m not careful, I can get a bout of IBS (not food related and trust me, from GAPS to AIP, nothing really affects me). I reduce tryptophan and I’m balanced. It seems contrary but it works for me and so many others

She links to these articles Tryptophan, Sleep, and Depression and The Sadder Side of Serotonin which both refer to the work of Ray Peat who I recently discovered is very much against the use of tryptophan.

I agree with the premise of too much serotonin causing issues (often the same symptoms we see with serotonin that is too low) but not the general message that tryptophan supplements and foods high in tryptophan are harmful and should be avoided by everyone. Based on the clinical results myself and other practitioners see boosting low serotonin with tryptophan and/or 5-HTP -and the wonderful results they experience – in my opinion, this is really all about biochemical individuality.

I decided to share this story here, even with the controversial tryptophan articles, because it illustrates that it is highly likely that the collagen is lowering her serotonin levels and making her feel better. I’ll tackle the above negative articles about serotonin and tryptophan in a separate blog post.

Why are some people adversely impacted by acute tryptophan depletion/ATD while others are not?

UPDATE: Dec 22, 2017. This section adds additional evidence or possibly some theories for why some people are adversely impacted when consuming collagen, while others are not impacted mood-wise – all related to the lowering of serotonin levels. These are called ATD or acute tryptophan depletion studies.

This paper: The effect of raising and lowering tryptophan levels on human mood and social behavior explains that effects of ATD can vary based on susceptibility of the study participants to clinical depression:

Acute tryptophan depletion (ATD) studies indicate that low serotonin can lower mood and also increase aggression, although results vary somewhat between studies with similar participants. Lowering of mood after ATD is related to the susceptibility of the study participants to clinical depression, and some participants show no effect on mood.

In healthy individuals, there is little or no lowering of mood, although results can be quite variable between studies, with some lowering of mood seen more often in women than in men.

The author reports the following variable responses:

In healthy participants with a family history of depression, there is a lowering of mood although mood remains within the normal range of mood.

In newly recovered depressed patients on antidepressants that act on the serotonergic system, 50 per cent or more of the patients show a temporary reappearance of the depressed mood they experienced before recovery.

In recovered depressed patients off antidepressants, only a small percentage of the patients show a marked lowering of mood.

In recovered depressed on noradrenergic antidepressants, there is no lowering of mood.

The results of the ATD studies suggest that lowering serotonin synthesis can lower mood in some circumstances, and that the magnitude of the effect tends to be greater in people with a greater susceptibility for depression.

Other studies report on these groups of people that were adversely affected with a lowered mood after ATD:

OCD / obsessive compulsive disorder: Patients with OCD experienced a decrease in control and an increase in interfering thoughts after acute tryptophan depletion. There was no effect on anxiety in this group.

Genetic polymorphisms: A number of papers show some genetic polymorphisms make some individuals vulnerable to increased depression after acute tryptophan depletion, such as MAOA and 5-HTTLPR (the serotonin transporter gene). In one 5-HTTLPR polymorphism study differences were seen between men and women: healthy men became more impulsive, whereas healthy women showed a mood reduction after ATD. Keep in mind that having a polymorphism doesn’t mean there will always be an issue, instead, it means there may be a predisposition.

Smokers: The moderating influence of nicotine and smoking on resting-state mood and EEG changes in remitted depressed patients during tryptophan depletion.

Comorbidity between depression and tobacco use may reflect self-medication of serotonergically mediated mood dysregulation [and acute tryptophan depletion or ATD] increased self-ratings of depressed mood [in certain smokers].

Although this study was looking at the role of nicotinic receptors in disordered mood and the self-medication of mood by smoking, we may be able to extrapolate this for our purposes because it was this one subset of smokers who were more depressed after tryptophan depletion. Could it be that smokers or even former smokers are more likely see increased depression after consuming collagen because it contains no tryptophan? Or is it that smokers tend to be drawn to smoking because they are prone to low serotonin?

Women ecstasy users: The effect of acute tryptophan depletion on mood and impulsivity in polydrug ecstasy users.

Women polydrug ecstasy users appear to be more susceptible than men to the effects of lowered serotonin levels [when they] received a tryptophan-deficient amino acid mixture and a control amino acid mixture containing tryptophan, at least 1 week apart.

The women who were impacted – with a lowering of their mood – used a tryptophan-deficient amino acid mixture and not collagen. The authors suggest this could be due to the drug-use causing progressive damage of serotonin neurons. Could this also happen with collagen consumption in current and possibly prior drug users? What about users of other street drugs or even medications that may also damage serotonin neurons?

Interestingly, in a study looking at five chronic fatigue/CFS patients, none of them showed any significant differences in fatigue, depression and concentration when subjected to acute tryptophan depletion /ATD. Was this group of patients too small or were none of them susceptible to low serotonin?

This is just a small selection of studies looking at the effects of acute tryptophan depletion or ATD but they give us much to think about when it comes to considering the varied effects we are seeing when individuals consume collagen.

If collagen affects you adversely and makes you feel more depressed, more anxious and experience worse sleep, can you relate to any of the above scenarios?

Organic Acids Testing by Great Plains Lab

December 15, 2014 By Trudy Scott Leave a Comment

This is a 1-day professional training being held in Berkeley, CA on January 24, 2015: An Overview of Organic Acids Testing and Why it is so Important

Hundreds of organic acid metabolites are found in the urine of all mammals including humans. These metabolites can be used for both diagnostic and therapeutic measurements for: detecting abnormal gastrointestinal overgrowth or dysbiosis, assessing mitochondrial energy production, detecting genetic diseases, assessing malnutrition and suboptimum nutrition, revealing toxic exposure, finding alterations of neurotransmitter metabolites in neurological and psychiatric disorders, and assessing metabolites that cause severe inflammation in a variety of chronic illnesses.

The Interrelationship between Chronic Yeast and Various Issues

The OAT evaluates for various fungal toxins, including specific markers for Candida. Many people rely on stool testing for Candida diagnosis and miss the presence of Candida toxins through the Organic Acid Test. Candida can lead to neurochemical imbalances in the brain, as well as sensory problems and self-stimulatory behavior (often seen in autism).

The Interrelationship between Clostridia and Various Health Issues

The OAT evaluates for two specific toxins related to Clostridia bacteria – HPHPA and 4-cresol. Both of these toxins can inhibit a dopamine converting enzyme, leading to excess dopamine and toxic reactions in the brain and nervous system. Problems such as moodiness, irritability, aggression, self-injurious behavior, sleep difficulties and more can be associated with Clostridia bacteria overgrowth.

Correlating Oxalate Problems

The OAT includes glycolic and glyceric acids in the oxalate section, which can differentiate between genetic and nutritional components in disturbed oxalate metabolism. Oxalates are compounds found in many foods, and can be worsened from Candida overgrowth. High oxalates are associated with pain in the joints, muscles, and connective tissues. They can also trap heavy metals (such as mercury, lead, and arsenic) in the body and lead to mineral imbalances. Certain behavioral issues and self-injurious tendencies have been associated with high oxalates.

Organic Acids Testing and Neurochemical Imbalances

The OAT evaluates for imbalances in serotonin (an important brain chemical for mood, fine and gross motor skills, and calmness), as well additional markers that can indicate toxic stress in the brain and nervous system, such as Quinolinic Acid. High Quinolinic Acid suggests toxic stress in the brain and is important to evaluate before prescribing certain supplements, particularly L-Tryptophan which is commonly used to help with sleep.

Case Studies

This presentation will highlight various patient cases from clinical practice that show the role of biomedical intervention for various patient scenarios such as dietary therapy, yeast and Clostridia treatment, and methylation support.

All of the above, together with start and end times, and breaks can be found here on the presentation schedule page

Presenter: Kurt N. Woeller, D.O., has been an integrative medicine physician and biomedical autism specialist for 15+ years. He is an author of several health books including “Autism – The Road To Recovery,” “Methyl-B12 Therapy For Autism,” “Methyl-B12 for Alzheimer’s Disease and Dementia,” and “5 Things You MUST Do Right Now To Help With Your Rheumatoid Arthritis.” He is a lecturer (United States and International), educator and experienced clinician offering specialized treatment and testing for individuals with complex medical conditions such as Autism-Spectrum Disorders, Chronic Fatigue Syndrome, Mental Health Disorders, Multiple Sclerosis and other chronic health conditions.

I’m sharing this training on behalf of Dr. Kat Toups, M.D., Distinguished Fellow APA, Functional Medicine Psychiatry, BayAreaWellness.net

Dr. Toups shared this with me and I would suggest you call Great Plains Lab if you are unsure whether you are eligible to order testing:

This includes a free test kit. My understanding about the free test kits at the Organic Acid Testing conference is that they are available for anyone licensed to order testing. You do not have to be a Physician. Their website says the following: “Please note that to receive the FREE Organic Acids Test practitioners must be qualified as MD, DO, NP, NMD, DC, PsyD, PA, LAc or otherwise have the authority to order laboratory testing. Other healthcare practitioners will receive a voucher for 50% off one Organic Acids Test.

The pricing will increase by $40 on 12/22/14, so please register as early as possible to allow time to receive your OAT kit, complete it, mail back and get results before the conference. Things may get a little backed up around the holidays.

For those of you new to Organic Acid Testing, you can also request a complimentary consult at Great Plains once you receive your results. They will go over them with you.

Location details are here