Hey, it's Dr. Meat again and welcome to another day of cure your mind online course. Today I really want to share with you all the supplements that are used in my practice to enhance emotional well being from treating the gut, detoxifying the liver, restoring adrenal gland balance and then using extra supplements just to balance your your mood chemicals in your brain in your body. So let's start with probiotics. That's the first step is healing the gut. Right? probiotics are these little good bacteria that we have naturally, unless you're born c section now people who are born c section says they're in Section often don't have natural amounts of probiotics in the birth because when you're born vaginally, you actually absorb probiotics through your mother's vaginal canal during birth, so if you're born c section, you should have less probiotics in you.

And therefore extra supplementation is require later on. So why are probiotics important? Again, they help heal the intestinal lining. And as you know, strong intestinal barrier is important to prevent food and toxins from leaking to your bloodstream and causing inflammation. Because inflammation causes an imbalance of hormones, neurotransmitters and cortisol, which affects your brain chemicals. And we talked about that in the leaky gut video in the digestive health video.

Now probiotics also help convert your thyroid hormone the inactive thyroid hormone t four into activity three. And activity three is important for improving your brain function and helping all your cells basically, create energy or use energy in your body from food. Probiotics because they help create more t three, the activity three They're important because d3 also helps the cells in your in design. Now they're all stuck together to help the cells stick tightly together so that creates a stronger barrier and prevents leaky gut syndrome. Probiotics are fundamental to improving serotonin production. Remember that most of your serotonin is produced in your gut and serotonin is fundamental for anxiety and depression.

And probiotics also help reduce the amount of bad bacteria and fungi in your designs and bad bacteria and fungi. They create toxins and toxins creates damage to your intestinal lining and also creates what do you call these toxins basically, when they damage your intestinal lining, you have more leaky gut syndrome. So more toxins leak into your bloodstream creates inflammation throughout your body and therefore, disrupts your brain chemicals and your mood. probiotics because the heal the gut also improve your immune function. And when the immune function is working well then you basically have less damage and less inflammation going on in your liver in your adrenal system in your entire body from chronic infections. And of course, with less infections, because of better immunity, you need less antibiotics and less anti estimates and less of other drugs, which damage your intestinal lining further to keep your gut healthy number one probiotics.

Second thing I use is glutamine. Now with glutamine, you have to be very careful in cancer. And some people are saying that glutamine is not good in cancer because it feeds the cancer cells. The research is still out there so there's no complete conclusion yet. glutamine is an amino acid that helps produce Gabba Gabba is one of the neurotransmitters that helps reduce anxiety glutamine The reason I use glutamine in my mental health protocol is because glutamine provides fuel for the intestinal lining, right it helps repair the gut lining. So it reduces leaky gut syndrome.

And glutamine also helps with reducing sugar cravings and helps with improvement of concentration, clarity and focus. And some of the food sources of glutamine are spinach, chicken, sesame seeds, parsley, cabbage, beets and sunflower seeds. Of course, it's other foods versus these are the main ones. Your essential fatty acids, omega threes, omega sixes, these are fundamental to emotional well being number one is because they make up a lot of brain tissue. Number two is I use them because they reduce inflammation. And remember when we're repairing the gut, we need to reduce inflammation.

So the repair process happens faster, because there's a lot of inflammation going on in people's interest. Due to inflammatory foods and antibiotic use and birth control bill use all these excessive medications and excessive alcohol and coffee causing inflammation and we need we need to first eliminate these foods, these inflammatory foods and then repair the gut using anti inflammatory things like the fish oils, or the also you can have like vegetable sources of course of omega threes and sixes. Now, um, studies have shown also that your essential fatty acids reduce anxiety, depression and schizophrenia. So it's really a combined approach that we're looking at here. Sources of your omega threes and sixes are your flax seeds, pumpkin seeds, basically your seeds and your greens and your unique vegetables and of course the fish, Coldwater fish are fantastic such as salmon, mackerel and tuna. Okay, so, healing the gut using probiotics, glutamine, the fish oils, then we're going to use vitamin D as well.

Vitamin D helps repair your intestines is a valve between your small and large intestine that needs to function well. And that needs vitamin D and calcium to function well. So that bacteria you have certain bacteria in your large intestine and certain bacteria in your small intestine. And the environment of your small and large intestine need to be kept separate, and that's kept separate using this valve. So, if the valve is not working, the environments get mixed up and therefore, the bacteria the good bacteria in your small and large intestine, they get affected because of the mixed mixing of juices and different chemicals from the different industries. Now vitamin D plays a huge role in anxiety, depression and immune function and is also known to help people with cancer.

Problem is that a lot of people don't get enough vitamin D nowadays because well, it comes from some Light and a lot of us wear a lot of clothing now our skin is covered a lot. We're in buildings a lot of from the building, we go into the car so we don't get any enough outdoors exposure. The other thing is that we're using a lot of chemicals to wash ourselves wash our skin, the soaps we use, remove oils from our skin. And these oils actually help convert vitamin D. Yeah, the sunlight into a usable form in our body. So many people are low in these oils because of the chemicals we're using. And remember, there's a lot of smog in the air, a lot of pollution that's blocking, you know the good rays from the sun.

So, most people I find are actually low in vitamin D levels. And you can go for a lab test. I generally like to see levels of above, above 30 for sure. How do you bathe? I usually paid then mainly washing armpits, in the groin. This is because those are the thoughts They get really smelly and to minimize the removal oils from my skin, food sources of vitamin D or your fatty fish, liver, dandelion greens, butter and egg yolk healing deliver now the supplements that are using healing the liver.

We talked about that in the liver video. These are your milk thistle dandelion artichoke complexes in certain supplement companies make a nice combination of all these herbs. That's fundamental. And having better foods also stimulates bile released from the liver. beetroot is really good. And for B to create contains gluten and gluten is like an antioxidant it protects your liver cells and helps with detoxification Turmeric is another great spice that I use in my cooking because turmeric Is it it's protective for the liver cells, and all also helps the liver detoxify itself but use small amounts because too much trauma can be quite too strong and too heating for delivery system and also thins the blood so you have to be careful with blood thinners.

When you're treating the liver, always use high fiber. And that's your green leafy vegetables, lots of foods with fiber because those fibers bind toxins that are released in your intestines and the fibers take all the toxins into your in your feces in your stool, because you don't want these toxins to be reabsorbed. Lower down in your intestines. The homeopathics I use for the liver are nuts when they got phosphorus, like a podium Caledonia and China These are great liver homeopathics now you need to see a homeopath probably to find out the best homeopathic remedy for you. However, they are common. homeopathic products to the combine many different homeopathic remedies into one product and you'll see some specific for the liver and they'll have these four or five of these homeopathic remedies in the combination.

And if you know that your liver needs a bit of flushing then this is a great great combination remedy to use in conjunction with your herbal remedies such as your milk thistle dandelion complex. Of course, you want to be careful with the medications you're on. So check with your doctor before using a lot of these hooks because it could interact with certain medications especially because we're detoxifying the liver. We don't want certain medications to be eliminated from the body too fast because they need to work on your body as well. Remember that your liver is detoxifying, right, if detoxifying toxins and toxins create oxidative damage the damage cells so Your liver is exposed to this damage quite often. So we need things like antioxidants to help reduce what we call free radical damage in your liver.

Now, things with high antioxidant value are lutein and selenium, your vitamins such as a C and E, alpha lipoic acid, coenzyme, q 10 and colorful berries. These are fantastic sources. The key thing to these you can add later on but the key thing is using the herbal complexes such as milk thistle and dandelion and some of the homeopathic combinations, that's a really good start already. The next step after we repair the gut, detoxify the liver, then we restore adrenal gland balance. Of course, there's a bunch of herbs you can use. Now your practitioner will be able to tell you what are the best herbs for you depending on your individual symptoms.

But let me summarize How are you some of the Hertz rhodiola is great to reset the adrenal hypothalamus connection. It gives you strength and endurance. If somebody's been through a lot of trauma, and the adrenal cycle is disrupted rhodiola helps. Number one, restore adrenal gland balance and also soothe the distress response in the body. That's what I find. So I often use an after trauma if the body is burnt out.

Ginseng is great for your adrenal glands and it's for people who are exhausted and weak. And then a bit of stimulation and some strength as well but not over stimulation. astragalus is great for people who are really depleted as well. It's nourishing and it's sweet. So when you think of sweet think of nourishment, some people will completely depleted and they don't need any stimulation. They just need some nourishment in the adrenal system uses stragglers.

Ashwagandha is like an indian ginseng. It's fantastic for stress. Especially if you're coping with a lot of stress in your daily life you're working hard, a lot of deadlines to meet. It's similar to rhodiola in that way, just protects the body from stress and improves your resilience to stress as well. ganda is also known to improve sexual performance. So if you have low libido, because you're burnt out, you're just not performing well.

Ashwagandha is known to improve sexual function. Also, I like ashwagandha because it helps them really detoxify your liver, it's good for your liver health. If you get a good source, of course. The other Herbes that we can use in adrenal gland balance or bacopa and Indian scriptures is known as Brummie and this barrage. Now some of these words of course, you cannot use in pregnancy, so check with the particular again, licorice is great as a nourishing herb, and can't use licorice if you have high blood pressure, because it'll increase your blood pressure too much licorice is often added to formulas in Chinese formulas especially as a sweetener. And also it, it harmonizes all the herb so that they work well better together.

Pretty nice herb schizandra Berry I really like because it almost takes all the elements of nature, sweet sour stimulant stimulation and blend these properties. So it gives you a very overall balancing heart. And it's great as well to calm the system down and as well as the Tony fine and that might sound a bit strange. But during anxiety and depression, somebody might be really depleted. So they need the tonic. However, because the nerves around they feel very anxious, they need something to calm themselves down as well.

And she's xandra does that in a very nice way. rhodiola ashwagandha have similar effects as well. And I like schizandra because of this overall balance effect, and people are using schizandra a lot for insomnia as well related to stress and anxiety. Vina city with that your oats often have old school breakfast, I'll add herb like ashwagandha with my with my oats, put in some coconut flakes and chia seeds as well, because remember we want to have good protein content during the day to stabilize our blood sugar levels. Magnesium is a fantastic herb for relaxation. If somebody has insomnia or anxiety, then definitely include magnesium in your supplement protocol.

Now, magnesium is important also to metabolize your proteins remember you need proteins to create your neurotransmitters and your endorphins and endorphins of pain relief. So if you have a lot of emotional pain from relationship breakup so your body is sensitive to pain, then use magnesium to reduce this painful experience really the sensitivity to pain. And if you have a lot of stress in your life or you're doing a lot of exercise then magnesium is used up quite a lot by your body. So you need to supplement it as well. The foods that have magnesium is of course, dairy has a lot of magnesium However, I do remove dairy from people's diet because milk fine creates a lot of inflammation in the intersection so it's not really good for you. Your fish meat magnesium found almost everywhere.

Avocados are a fantastic source and I love avocado, bananas, brown rice, your nuts and seeds are a great source magnesium, and they provide good amounts of protein. So if you're snacking on nuts and seeds, you have a stable release of nutrients in your blood right? So you don't get the sugar and insulin spikes when you haven't Nuts and seeds. Plus you're getting good sources of magnesium with these foods, and lentils and vegetables are also great sources. Vitamin b1, also known as timing, it helps your body take energy out of food. Yeah.

Converts food into energy. And timing is also good for nerve coordination. When people are low in timing, you'll see that they're restless, anxious, irritable, and again dementia as well. And you see people use alcohol a lot. They deplete their time in stores and have these symptoms of restlessness, anxiety and irritability. irritability, is connected to the liver picture as well.

When your liver is not working well you will become more irritable. So if you're having too many carbohydrates, too many sugars, then you're going to use your timing sources. So food sources of timing Your fish your egg yolks, your brown rice nuts, tuna, your seeds as well. Black beans are a great source as well as be fine pantothenic acid known as your anti stress women really it's fantastic for your adrenal glands, and also for your sex hormones. And that's because your adrenal glands, make your neurotransmitter and your sex hormones, and B five supports your adrenal system. And B five also helps you get energy from food.

So remember, in any mental health protocol, you have to support your adrenal glands, as identify the adrenal Herbes that we talked about. or look for a B complex that has the five minute you food sources are really almost everything, but the ones I want to mention here are your broccoli, broccoli, avocado, kale, tomatoes, lentils, chickpeas, chicken, salmon in Turkey. And so remember When you're eating these foods have a balanced meal 30% of your plate try and have it as your protein 50% as greens and only 20% is carbohydrates. And we talked about that in the digestive health video. basics vitamin B six through doxy. Also very important for your adrenal glands and nervous function.

And B sex is very important to produce your neurotransmitters such as serotonin and GABA and don't mean so always look for a B complex that has B five and B six support the adrenal system which supports your neurotransmitter levels. Now if you're low in basics, you will have more anxiety, depression, adrenal fatigue, and another symptom is lack of dreaming. So if you can, if your dream or you don't remember your dreams, you know, you might be a bit low in basics like these six as well because it breaks down histamine and histamine too much histamine in the body system. have many problems right many inflammatory problems. So allergies and other symptoms have high histamine levels. Be six is a great, great vitamin to have in your supplement protocol just to manage basically the inflammatory response as well as adrenal fatigue food sources, eggs, fatty fish like tuna, peppers, carrots, chicken Turkey, hazelnuts, I'm just going to read off this list for you spinning sunflower seeds in bananas.

Vitamin B 12 reduces homocysteine, which is different than histamine and homocysteine is related to inflammation. And as we know, inflammation basically forces your adrenal glands which already tired to make cortisol. So inflammation, causes or contributes to it. renal fatigue or burnout and inflammation is also directly connected to has been connected to anxiety, depression and schizophrenia. So we want to reduce inflammation of course and reduce homocysteine levels, and B 12 can help with that, but remember, the first thing is to look at the source of inflammation right and the horse of the source of high homocysteine and that's usually the gut. So we got to repair the gut using your probiotics, vitamin D and glutamine first, and then think about these extra vitamins.

Vitamin B 12 is also very important when you have low energy and adrenal fatigue. So I'll often use a B complex instead of an individual B vitamin. When I'm treating the green fatigue, foods high in B 12, or your fatty fish, your sardines, your muscles, lamb, eggs and yogurt and you can also get to be 12 minutes supplement form. So, instead of using an individual B vitamin, I'll often use a B complex because they work well together. Yeah, and they nourish your adrenal glands. As we saw in B vitamins also help detoxify your liver, which is important for mental health.

Of course. You bees also helped make your neurotransmitters and your endorphins, keeps your mood up multiple functions in body. Remember that with anxiety and depression and emotional well being. We're not only doing one system in the body, right? Where we're using a holistic approach. So we have to consider the liver, the adrenal system and digestive health whenever we're working with really any condition.

So when you're highly stressed and you have a lot of alcohol and you having a lot of carbohydrate, remember, you're using up a lot of your B vitamins. Yeah, and also coffee depletes your body a lot of the vitamins because it stimulates your adrenal To use up a lot of nutrients so consider also dealing with stress, alcohol, too much carbohydrate and coffee use rather than only relying on the biomass to replenish it. Zinc fundamental immunity and very high amounts of fiber in your in your adrenal glands. So it's very important for adrenal gland function as well. also improves testosterone function. Zinc helps your body absorb your B vitamins and as you saw your B vitamins are fundamental for emotional well being and adrenal L. Zinc is also how do I say it helps with your immune system?

Yeah. And one thing to remember is that if your stomach acid is low, you might have nausea when taking some zinc supplements. So I generally say have zinc After your meals, low levels one symptom of low levels of zinc is depleted immunity Of course, and also not being able to eat protein in the morning. That's a sign of course low stomach acid. Now that's not only zinc though you have to think about your liver as well. I often find that when your liver is stagnant was not working too well.

You also have a low appetite in the morning. evening primrose oil, they say helps with zinc absorption. So consider having evening primrose oil is one of your supplements, food sources, oysters, egg yolk, shellfish, your seeds, like sunflower seeds, pumpkin seeds, and soy which are nuts and meats as well with source of zinc. Vitamin C, often forgotten but is fundamental, really fundamental for green gland function. And that's why you'll see people's immunity improves with vitamin C use which really helps your adrenal glands producing new cells much more efficiently. clemency is very important during stress because it helps you produce adrenaline and it's also an antioxidant right?

So it protects the body from toxic damage and reducing the impact of inflammation in your body. sources of vitamin C or your citrus fruits, your papayas strawberries, Kiwis, and broccoli and peppers also have a lot of goodness in them. GABA is a supplement as well as a neurotransmitter. As we talked about Gabba helps reduce anxiety and boost sleep. Start with low miles though when you're taking gather and then slowly build up because had a couple of clients when we just went with one hole capsule, GABA and it was too much for them. They just felt more anxious actually.

So if you take our and you haven't or any of these supplements and you have an aggravation, it's not necessarily that the supplement is wrong for you, it could be that the dosage is too high. GABA helps with rational decision making. And remember that vitamin D six is important for producing GABA. So look at restoring or having enough B vitamins first before taking extra supplements such as gapping and all these other supplements tryptophane one of the most important amino acids to make serotonin and if you're low in tryptophan, you'll get low serotonin symptoms which are your depression, anxiety and sleep problems. Now tryptophan is found in brown rice. Turkey fish, cottage cheese, green vegetables, a lot of beans, egg white chocolate as well.

So enjoy your chocolate. Keep it dark though because chocolate has a lot of dairy and sugar in it. And a lot tryptophan is also found in your seeds. So if you need to snack and so snacking on carbohydrates, make a mixture for yourself of pumpkin seeds, sunflower seeds with some elements, a stack of those during the day and that also keeps your blood and nutrients at a stable level rather than having sugar spikes and sugar drops. If you aren't antidepressants, you do have to be careful with a lot of supplements. So check with your practitioner before taking tryptophane in some of these other amino acids I'm talking about five HTP is basically a middle stage of tryptophan Now I use trial and error to Find out what's better for a client, either five HTP, or tryptophan, five HTP is converted to serotonin and melatonin.

And it helps with both your mood as well as your sleep. So what I found so far, but it's not true for all the cases, five HTP for sleep issues or use five HTP when somebody has difficulty staying asleep like me basically wake up in the middle of the night. And that's really also a liver picture right people with liver issues will generally wake up between one and three in the morning. We need to detoxify and repair the liver. Melatonin I use when somebody has difficulty falling asleep. But again, it's not true in all the cases.

So we use a trial and error to find out what's the best supplement for you. And of course if you have sleep issues, always, always, always consider treating deliver. Okay, and again. Be careful to check with your doctor before taking these supplements. If are on antidepressants. tyrosine another amino acid tyrosine helps you adrenal glands function better as well as your thyroid, thyroid gland because tyrosine helps make your thyroid hormones.

Tyrosine also helps produce dopamine and the other catecholamines remember dopamine help produce adrenaline and norepinephrine. So tyrosine helps when you're low in dopamine and you're feeling no lack of enthusiasm and low motivation. And so that's a typical picture of basically burnt out or fatigue, adrenal glands and thyroid gland tyrosine helped reduce the impact of stress as well. So if you're feeling that you've just been through a lot in your life and you're in a place of apathy and lack of motivation, Then consider post first restore your adrenal glands using the adrenal herb because they're more synergistic. And then think about adding tyrosine as well. food sources is your soy, chicken, turkey, fish elements avocado, love avocado and we get amazing avocados here in Kenya, bananas, Nino beans this dairy products well but I don't encourage people using dairy products of course because of the inflammatory response in the body.

Pumpkin seeds and sesame seeds you can see how snacking and nuts and seeds during the day gives a lot of sources like a lot of nutrients to make all these neurotransmitters. Funny alanine it's known as an essential amino acid basically it cannot be made by the body. Now if anyone is converted to tyrosine, which makes your dopamine adrenaline and your tired hormones funny alanine is It helps make endorphins. So it's great when you have a lot of emotional pain and physical pain as well. Now think about the emotional pain one has during an emotional breakup. And Penny Ellen is great to use when sum the somebody tends to eat to control their emotions.

They're eating for emotional reasons, and a lot of crying and confusion and also for poor memory. Then Alan is found in breast milk and a lot of protein foods, milk eggs, chicken, soy beans. amaranth leaves are great sources of protein as well as planning Eleni. The homeopathic picture I use the homeopathic remedies that use when somebody has is developing a picture of emotional pain crying relationship breakups is natural muriatic and we'll talk about homeopathy in the other videos coming up. Now the key thing about mini alanine is avoided if somebody has phenol ketone urea that's a condition where you cannot basically process Penny alanine and you get toxic toxicity from it and you actually cause more damage in the body inositol we haven't talked about this in previous lectures and Arsenal's fantastic for OCD, obsessive compulsive disorder and inositol improves the effects of serotonin. So, also use inositol to help people manage polycystic ovarian syndrome and also with cholesterol issues.

The food sources of inositol include liver disease, bananas, grapefruit, oranges, raisins, soy beans, legumes, wheat germ, and eggs brown rice, unrefined molasses, peanuts and cabbage So, remember, low serotonin, typical picture of low serotonin is OCD and inositol improves the function of serotonin. And interestingly enough, instead of using five HTP for only for OCD, I find inositol really makes a great impact on obsessive compulsive disorder. And of course, at the same time I use homeopathics. Because I don't like people relying on supplements all the time, right and homeopathy and counseling help discharged a trauma that happened in your life that created this compensated state. So remember, please always resolve emotional issues the past and belief systems that are keeping you stuck in a way of looking at the world that's stressing your body and making you use up too many nutrients. Plus the tiles here and I don't use this too often.

I do use it though, when I need to reduce cortisol, reduce cortisol in the body, especially when somebody is having sleep issues due to high cortisol levels. So when somebody's burnt out and very stressed and they have adrenal fatigue, their cortisol will be imbalanced. And they'll have symptoms of anxiety, depression, insomnia, and maybe even joint pains, things that show a lot of inflammation and you'll see abdominal fat increase, and you know, their cortisol levels are higher. So consider using Phosphatidylserine in this case. Before using that, always remember, he only got, yeah, resolve emotions through the coaching and also use homeopathy for to just discharge stuck emotions in the body, and then detoxify the liver and balance between them, and then looking using some of these other extra supplements. So I really want you to get the idea of first restoring the the pillars of health, your liver, your digestive system and adrenal glands.

Those are the pillars of health and then releasing emotions because those keep the body stuck in a state where you need the supplements. And once you release the emotions, the body gets less sick. So I just have health and liver health and adrenal glands will naturally improve in health. And so you need less supplements over time. Another supplement often used in depression is an amino acid called we'll just call it savvy. You can read the full name over here.

It helps you increase serotonin, dopamine and melatonin and also makes glucose iron which is a antioxidant which protects the liver. Now, Sammy, when it's used, it gets broken down into homocysteine and that's it can be toxic. If this high amounts of it. So, when you're taking Sammy consider using a B complex, right? b six b 12 and fully to help balance the homocysteine levels in your body. Great, so that is the summary of supplements that I use.

And next we're going to cover the homeopathic remedies you can use to recover from stress and deal with specific traumas in your life. So stay tuned for that video coming up next. So to summarize what we've done in the mental health protocol to heal the gut, the interest times using these particular supplements, detoxify the liver using notice of dandelion complex as well as some of the homeopathic remedies I mentioned. Always supporting the adrenal system rhodiola B complex, astragalus ginseng ashwagandha and then if needed, adding the extra amino acids for faster release of symptoms while Of course, you've written on the Foundation, which is the liver, adrenal glands, and your intestinal health. Now, while you work in the physical body, always remember that we have to have to have to resolve trauma, right? And coaching techniques such as Gestalt, NLP, family constellations, these are great methods to take the body out of that compensated state that comes with negative emotional experiences.

Because when you resolve these negative emotional experiences, the this the emotional memory gets released from your limbic brain, the primitive part of your brain. And when you release these negative emotions, your brain does not stimulate your adrenal glands in a stressed way. So adrenal glands can begin to relax and your organs start functioning better because they're not so tight and compensated. And over time, you will notice that you don't need so many cells. Moments once you become emotionally empowered, and to definitely consider coaching, and any form of psychotherapy, personal growth programs, while you're working on your body. Great.

So thanks for today. Pleasure being with you. And hopefully we'll see you soon, either in Kenya or on one of my tours. And coming up next is how to use homeopathy for emotional well being, how to use homeopathy to basically deal with even traumas in the past. I've used homeopathy a lot for people who have worked in high conflict zones, such as Somalia and Sudan or who have been to terrorist attacks. So it should be really interesting for you to watch and I'll teach you how to use the different remedies and also how to use back flower remedies.

And these are really easy to use. And I have a question here as well already. For you, so you can find out the best remedies in terms of popular remedies that suit your unique emotional victory. See you soon thanks