Just a quick reminder that the Brain Summit starts tomorrow, Monday, May 2nd.
Here are some snippets from my anxiety interview with host Erin Matlock. We started out talking about diet and grass-fed red meat and why it’s so beneficial if you have anxiety (and other mood problems):
…there’s a lot of research showing now that [a Western diet] diet is not good for so many conditions, and mental health is now coming into the research. And we know this, but to see it in the research is really beneficial. Dr. Felice Jacka did a great study in Australia that was one of the first studies that looked at anxiety and depression in women and found that the Western diet was associated with a higher risk for anxiety and depression. And this whole foods, traditional diet, that actually included grass-fed red meat, was more beneficial for anxiety and depression. And in her thesis, they actually looked at red meat thinking that they would find that red meat was actually detrimental. And, lo and behold, they found that grass-fed red meat was one of the most important predictors for good mental health. So a lot of people say, “I don’t eat red meat any more. I’m being healthy.” And in actual fact, not eating it is doing them harm.
So red meat is wonderful! And it needs to be grass fed because then you’re getting the good levels of the Omega-3s. The Omega-3 three profile of grass fed red meat is very similar to what you would find in salmon. Obviously, fish is great, so while fish like salmon or sardines are great as well, the reason I like the red meat is it’s something that most people enjoy eating. And as well as the Omega-3s, we’re getting the iron, and iron is a co-factor for making serotonin and making GABA, and it’s needed for energy and so many other functions in the body.
It’s also got zinc, and zinc is a common deficiency, way more common than we realize. And when you are anxious, you may have high copper level, and low zinc level. So getting those zinc levels up will push the copper down, and that can help with your anxiety, as well.
We also had a long discussion on serotonin and tryptophan/5-HTP:
…we often associate serotonin with depression. And a lot of people don’t realize that it’s very closely tied to anxiety, as well. So we’ve got two types of anxiety when it comes to the brain chemicals. One is the low-serotonin type, and this is the anxiety in the head, where you’ve got the ruminating thoughts, and the busy mind, and the negative self-talk, and just this monkey mind that you can’t switch off — this worry, and sort of reprocessing things. And then we have the low-GABA kind of anxiety, where it’s in your physical body and you’re feeling stiff and tense, and you can feel it in your body, and you may feel it in your gut….
I have people do a questionnaire, and depending on how you score on that questionnaire, that’s a clue as to whether serotonin may be a factor. So all of those symptoms I’ve just mentioned, you would rate yourself on a scale of one to ten. And then I use individual, targeted amino acids. So it’s a supplement, and the other things that obviously have an impact are food, and diet, and everything we just talked about. Getting exercise, getting outside in the light, all of those are factors.
But for quick, immediate results, and pretty profound results – people just say to me, “Could this really be happening so quickly?” that’s how quickly we get results, you know, within 30 seconds to two minutes they’re getting results – is to use these individual amino acids as supplements. And the reason they’re called “targeted” is because it’s targeted to your unique needs. Like when you do the questionnaire and it says, yes, you need some serotonin support, and then you would use either tryptophan or 5-HTP as a supplement. And again, targeted, because you need it, but also targeted to your unique biochemistry.
There’s a standard starting dose for tryptophan, which is 500 mg, while 5-HTP is 50 mg.
Be sure to tune into the interview with Debbie Hampton. She is the survivor of an acquired brain injury (from a pill overdose when trying to commit suicide) and the author of the upcoming book, Sex, Suicide, and Serotonin. Her story and resilience is inspiring! Here is Debbie’s wonderful answer to Erin’s question: “What advice would you give to someone who feels like it’s too late to do what they want to do? I’m already so deep in, there’s no way that I could possibly have the life that I wanted or do the work that I really wanted to do.”
It’s never too late. And those limitations, you’re putting on yourself. Those limitations are in your mind. If you think you can’t, and you think it’s too late, then it is. You’ve got to change your mind first and if your mind thinks you can, you’re halfway there.
My advice would be to start small … I’m not big on long-term plans. I’m big on a long-term bigger goal. But what you’ve got to do is you’ve got to take a little step in the right direction towards that goal, and when you get there, you look around and you say, “Okay, what is my next best step?” And when you get to that next step, there may be opportunities that you can see that you couldn’t even see back here.
So you’ve got to take it one step at a time and get there and assess your opportunities. And then figure out the next best step, and then get there and figure out the next one. And it may be a zigzag path, and you may even have to go back sometimes, regress, but as long as you just keep moving forward and keep positive momentum and positive thoughts and be your own cheerleader, and encourager, and supporter— be your own friend—that is the most important thing.
I could not agree more – there is an answer, you can do whatever you set out to do and just take baby steps!
You can register for the Brain Summit here:
http://www.brainsummit.com?orid=45505&opid=12
You say there are 2 types of anxiety- the racing thoughts kind, and the type that affects the body, via the gut and the muscles etc.- but I have got both types! I have OCD & GAD, but I also have Fibromyalgia- so, what’s the story for me re. Trytophan and 5HTP?
Elizabeth
When I have a client with both low serotonin (racing mind) and low GABA (body) we address both, starting with one amino acid and doing a trial https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/ Do the questionnaire to make sure https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
Some people do better on tryptophan and some do better on 5-HTP. Both help with fibromyalgia https://www.everywomanover29.com/blog/fibromyalgia-tryptophan-5-htp-for-anxiety-depression-pain-and-insomnia/
Inositol is also very helpful for OCD https://www.everywomanover29.com/blog/fibromyalgia-tryptophan-5-htp-for-anxiety-depression-pain-and-insomnia/
I’m assuming there is no gluten, sugar, caffeine in the picture? and you’re eating real whole foods and eating protein at breakfast?
Do most of your observations about anxiety and diet, tryptophan and Gaba, apply to men as well? I have had bad side effects from SSRI’s. Would tryptophan have similar issues? I have tried tryptophan but it seems to darken my mood. Do tryptophan and Gaba have similar side effects if any?
Phillip
Dr Jacka’s research on red meat and mood seemed to be more relevant for women.
Much of the work I do does apply to men and boys too. Too much of an amino acid can cause an opposite effect so when I hear “tryptophan seems to darken my mood” I think too much or maybe not low serotonin at all or maybe not the best brand (I recommend Lidtke tryptophan https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/)
I’d also suggest doing the amino acid questionnaire and seeing if the depression may be low catecholamines or low endorphins rather than low serotonin https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
What bad side effects from SSRI’s did you have? and which SSRI?
Thank you for responding Trudy! Most recently I took sertraline. Although side effects say it may make you sleepy, it seems to have the opposite effect, I couldn’t take it at night. Tends to give me headaches, buzzy head, dark heaviness. In the past I took fluoxetine I think, for a much longer time, but it got me all wired up and I would walk or garden manically, seemingly to work off the anxiety. When you say to take the questionnaire, do you mean just to look at that list of symptoms and see what fits best? I don’t see an actual questionnaire that would be scored or anything. Low serotonin seems to fit most, but low GABA and catecholamines also fit some. I just ordered your book, I will look for more information there. I hope it gives recommendations and dosages. Thanks again.
Phillip
When I hear this type of reaction to meds plus your previous tryptophan comment I think “pixie dust” amounts i.e if we were working together I’d have you open a capsule and start with a dab.
With the questionnaire you’d rate symptoms on scale of 1 to 10 with 10 being worst.
My book has specifics on timing and dosages. No product information as my publisher said no to that.
Since it was published I’ve fine tuned the process even further so here is some info on doing a trial https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/
If your on Benzos L- Troptophan will send you into the worse Panuc Attack
You have ever had! I looked it up and it said the it help treat anxiety !
My Doctor won’t help me get off Xanax????? It’s so had living this way!
I have become an Agoura phobia ! I’m at the end of my rope!
Barbara
I am sorry to hear this. Benzodiazepines can be very problematic for certain people with no supplements being tolerated. Some folks can get away with very small amounts (like opening a capsule and using a dab). If this doesn’t work then using light therapy or essential oils may be a better option.
I encourage you to find a doctor who will help you taper very slowly off Xanax and consider joining an online support group like benzobuddies.org
Thank you for encouraging information and finding the best quotes for the upcoming Brain summit, Trudy. One point to clear is red meat consumption in relation to hormone balance, estrogen dominance in particular. What is your approach in this case for menopausal women with hormonal quakes and shakes:-)? Thank you!
Galina
As long as the red meat is grass-fed and hormone-free I’d recommend it for menopausal women. This study using the DASH diet (for high blood pressure) included grass-fed red meat and they found less depression in the menopausal women https://www.ncbi.nlm.nih.gov/pubmed/22480799
I’m not sure what you mean by hormonal quakes and shakes? if it’s anxiety then I’d look for the root cause of that and address it starting with removal of gluten, sugar, caffeine, addition of real whole foods and then a trial of tryptophan and/or GABA. Here is the questionnaire https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ and info on doing a trial https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/
I have had hashimoto’s for 2 1/2 years and have had 3 flare ups where I have hypo TSH but hyper symptoms – anxiety, heart racing, dizziness & shakiness. I am on gaba and 5HTP and L-Theanine – none of which work. Is there anything else that you can recommend for hyper symptoms. I am gluten,dairy and sugar free.
Gail
Sorry to hear this. If your anxiety/shakiness/racing heart is because of the Hashimotos and not due to low GABA/low serotonin then the amino acids will not work. We always want to get to the root cause so your best bet is to address what is triggering the autoimmune reaction. Dr Izabella Wentz has a great book and her blog is a wealth of information. She presented on one of the Anxiety Summits – here is information about her and her book https://www.everywomanover29.com/blog/anxiety-summit-hashimotos-thyroiditis-anxiety/
Trudy,
Thank you so much for including me in this post, Trudy. What a pleasant surprise on a Monday morning! Thank you for all you do to help people know that they can better their situations – whether it’s anxiety, depression, or something else. Each one of us has the power to better our brain and lives – one step at a time
Debbie
Thank YOU for sharing your journey and being so inspiring! And yes – each one of us has the power to better our brain and lives – one step at a time.
Just listened to your interview (Brain Summit) Thank you so much for sharing all that information. My question is: Do you recommend I try tryptophan for morning anxiety? I’ve had this daily for almost 4 months. My coritsol levels were test and they are really high in the morning and then slowly decrease by evening. When I wake up, I can just feel the anxiety coming down on me and then I get restless that end in panic attacks. I feel better when I get out of bed, but still feel “on edge” all day and then back to normal by evening. I started seeing an ND two months ago and she prescribed 3 capsules of photphatdylserine in the a.m., but it wasn’t working so I switched to Seriphos a couple weeks ago and taking 1 capsule (used to be in the morning but I switched to nights a few days ago as I started waking up at 3 with anxiety). But I’m still experiencing morning anxiety (not as intense, but hasn’t gone away, plus it lingers all day).
Joyce
I’m so glad you enjoyed it. If the morning anxiety is also related to low serotonin (as well as high cortisol) then tryptophan will help. It may be low GABA too. I’d suggest doing the questionnaire and a trial of tryptophan and GABA if you score high in these areas. Here is the questionnaire https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ and info on doing a trial https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/
My book “The Antianxiety Food Solution” has a whole chapter on the amino acids and I encourage you to read it and be an informed user.
Some feedback on Seriphos – I find it way superior to phosphatidylserine for lowering high cortisol – glad it’s been helping you. Three seems to be the magic number. Biotics Destress often has the same effect.
I’d also have your ND look into why you have high cortisol at night/early morning – parasites?
Hi Trudy,
What a great interview with Debbie! Thank you for clarifying about red meat. Most of the new “diets” suggest to eat one or the other thing but really, I believe it is all about balance. Eat meat but don’t forget your vegetables and fruits as well. By denying nutrients to our bodies, it is what causes physical and emotional imbalances.
Thank you for this amazing and educational article!
Zaria
Zaria
Yes to the veggies and fruits – all organic too of course! Plus healthy fats, fermented foods, organ meats etc