Part 4: Comfort/reward eating and low endorphins · •I tried Gaba T-SAP (by NFH – 300mg GABA...

Part 4: Comfort/reward eating and low endorphins

Trudy Scott, CN Certified Nutritionist

Food Mood Expert www.everywomanover29.com

www.antianxietyfoodsolution.com www.theanxietysummit.com

FB: TrudyScottAntianxietyFoodSolution

© 2015 Trudy Scott 2 2

The amazing amino acids! They are ONLY amazing miracles if you need them

Most of you are doing better with glutamine and GABA and with the pyroluria protocol.

Many of you have started with tryptophan and it’s helping too. Just go at your own pace

Results in 5 – 10 minutes (or less) Based on your unique deficiencies, targeted doses

You’ll know within a few minutes/days if they are working on not If they don’t work, you don’t need them, or the wrong brand, or not

enough or even too much, or thyroid issues, or candida (out of control cravings), or bipolar, or gluten/food intolerances (gluten/dairy can be very addicting), or adrenal fatigue, or hormonal/PMS/perimenopause/

menopause Or high cortisol affecting sleep/anxiety or benzo withdrawal (can be

unpredictable for some individuals)


House-keeping: Calls Educational/hands on amino acid workshop with Q and A right after the

presentation so plan for just over an hour and a half for this call •  Class 1: Intro to the Amino Acids & Low Blood Sugar •  Class 2: Stiff and tense, anxious, panic attacks, crave to relax and low GABA •  Class 3: Worry, rumination, negativity, afternoon and evening cravings and

low serotonin •  Class 4: Comfort and reward eating & low endorphins •  Class 5: Tired, coffee-drinking, blahs and the catecholamines •  Class 6: Final Q and A call + one more Q and A call

[please note: the Q and A calls were done as part of the LIVE version of this program and the recordings are included in the HOMESTUDY version so you can

learn from the great questions that were asked]


Agenda •  Recap of the 5 amino acids •  GABA/Tryptophan successes + mixed results •  Recap of Amino Acid Precautions •  Low endorphin symptoms •  How to do a trial •  Brand, dose, timings •  What else raises endorphins •  Gluten and GAPS •  Other pain factors •  Next steps and questions

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Recap of the 5 categories

#1. GOOD/STABLE BLOOD SUGAR Sense of stability & groundedness

No irritability, agitation, Nervousness

No intense cravings for something sweet

© 2015 Trudy Scott 5


SEROTONIN Positive

Confident Flexible

Easy-going

CATECHOLAMINES Energized

Upbeat Alert

GABA Relaxed

Stress-free

#2 GABA Relaxed

Stress-free Calm

No eating of sugary foods for calm

#5 CATECHOLAMINES Energized Upbeat Alert

No cravings for energy pickup

#4 ENDORPHINS Pleasure Euphoria

Feelings of comfort No comfort eating

#3 SEROTONIN

Positive Confident, calm

Flexible Easy-going

No afternoon/eve cravings

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GABA success [please note: these success stories are from attendees of the LIVE version of this program and are included in the HOMESTUDY version so you can learn from them] • I tried Gaba T-SAP (by NFH – 300mg GABA and 150 mg theanine) and felt immediate relaxation and calm. I couldn't get over it. It was such a noticeable difference - from a 10 to a 0. For the first time I felt like a pixie dust person (even though I took the whole capsule) in the sense that it worked immediately and with such dramatic results. I was so overcome with calm that I could've taken a major nap right after that. No other form of GABA had worked for me before, but this one did, right away. I sprinkled it directly on my tongue and under my tongue. I think this form of GABA, combined with the Theanine, made all the difference for me. Neither GABA nor Theanine had worked for me before - but apparently the combination of the two of them working together had a marvelous, synergistic effect. I am so delighted. I can't wait to try it tonight at bedtime.


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Tryptophan mood/anxiety success [2nd day of tryptophan 500mg MA and 1000mg BT] I am happy to report that I went to the gym today and walked on the treadmill for 1 and 1/2 hours (4 miles). I can't tell you the last time I've done that. It was every bit of a year ago. I feel so good for having done that. Still can't believe I did 4 miles! Yay!! Let's hear it for Lidtke Tryptophan!! (I was taking Source Naturals tryptophan before, which was definitely helping & which I'll be forever grateful for. But I do think the Lidtke brand is superior.)

A few days later… my anxiety level was waaaay down this weekend!!! Did a road trip to NJ with 2 of my sisters, and did incredibly well. I commented on how excited I was about the tryptophan and my mood lift and how interactive I was able to be on the trip. They couldn't get over the difference in my mood and how interactive I was. Neither could I!!! Did great at church today, interacting, and at church lunch with a large group afterwards at the annual meeting. Positively THRILLED with the results!!! Thank you, God!!! Thank you, Trudy!!! [NOTE: she had been on SSRI before starting the program, social anxiety 20yrs, depression/sleep didn’t improve at all, even with GABA and tryptophan]


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GABA/tryptophan success I went to order Gaba T-Sap, but it was on back order. So I grabbed RELAXMAX by Xymogen instead (my naturopath gave to my daughter to take before school exams and speeches to help relax her). For two weeks, I've taken 1 scoop, in 1oz water (swish in mouth 20 seconds before swallowing). I do this 3-4 times daily (1 scoop = Magnesium malate, 75 mg, myo-Inositol 2 g, Taurine 500 mg, GABA 100 mg, Theanine 50mg) • I was able to start driving again. Local, not freeway, but it's a start. • I'm calmer. I'm more willing to do things that I haven't done in years. • It "manages my mind“, it's like a magic powder, it creates a "Zen" effect • I can honestly say, I'm moving forward. I'm feeling less anxious; my mind is more clear; my confidence is up; my husband notices when I'm on the aminos (and when I'm not) ha! • Thanks to you - I feel hopeful A few days later: I took Lidtke 500mg Tryptophan this afternoon for the first time, and went driving around all afternoon without a smidgen of anxiety


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More successes… •  After doing my HeartMath and taking tryptophan and

GABA and glutamine – mood/anxiety improved from a 7 to a 3....whew....

•  I did your pyroluria protocol after your Anxiety summit #1...it made a real difference when I visited a new friend that would have left me really stretched and needing to chill out. So this was really new for me! Seems my anxiety overall has nearly disappeared (a lot of my anxiety was related to low blood sugar as I have adrenal fatigue)


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Mixed results/too much?… •  It's been an interesting week for me. I went completely off GABA

because somehow it wasn't working. Two days ago I got the intuition to try GABA Calm again and instantly felt an effect. I typically wake up with a shot of cortisol, so I took 125mg GABA right then and could slowly feel it sort of battling down the cortisol, from an 8 to maybe a 3-4: left with semi-tight solar plexus and a sort of anticipatory anxiety. Then the mid-morning dose took me to goofy - maybe that's minus 0. During that time yesterday I was spending four hours in Home Depot with two others choosing cabinetry, etc. I told the others what was going on because I was definitely acting differently, although I was able to focus and catch errors. After the mid-afternoon dose I was home wondering if this level of relaxation -0- is what normal people feel. If so, I don't think I've ever been here. So now I'm thinking I'm a bit of a fairy dust person (that's true in general) and my pre-Xmas experience was partially due to too much GABA as I went from one to two to three, although that doesn't explain why I didn't feel anything when I started. I was probably just too dysregulated from entering Wired but Tired. Whew! What a ride.


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Less needed/adverse •  I have found that I do not need much! Some days I only have

one GABA tablet in the afternoon and it is helpful.

•  I did 'minute' amounts of tryptophan last week and although my sleep was pretty good, soon after waking in the morning I would get a booming headache that would last for a good portion of the morning. I decided to not use the tryptophan and the morning head thump stopped. I’m still not sleeping through the night undisturbed so I'm wondering what I could be missing? The same nocturnal waking happened when I tried 5-HTP and GABA.. any insights? I fall asleep no problem but wake in the middle of the night with a dancing mind.


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Reminder: Amino acid precautions

Consult a knowledgeable practitioner if you: •  React to supplements, foods or medications with

unusual or uncomfortable symptoms •  Have a serious physical illness, particularly cancer •  Have severe liver or kidney problems •  Have an ulcer (amino acids are slightly acidic) •  Have schizophrenia or other mental illness •  Pregnant or nursing •  Taking any medications for mood problems,

particularly MAO inhibitors, or more than one SSRI © 2015 Trudy Scott 13

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Amino acid precautions (cont) – none for DPA/some for DLPA

Precautions for specific amino acids, consult a knowledgeable practitioner if in doubt: • Overactive thyroid/Grave’s disease: tyrosine, DLPA • Phenylketonuria (PKU): tyrosine, DLPA • Melanoma: tyrosine, DLPA • High Blood pressure: tyrosine, DLPA [WATCH only] • Migraine headaches: tyrosine, DLPA [WATCH only] • Low blood pressure: GABA, taurine • Asthma: tryptophan, melatonin • Severe depression: melatonin • Bipolar disorder: tyrosine, DLPA, glutamine • Cancer: glutamine



Low Endorphin Symptoms

•  Crave comfort, reward or numbing treats, comfort eating, emotional connection to food

•  “Love” certain foods, behaviors, drugs or alcohol: “I just LOVE choc-chip cookies, or choc or ice-cream or cereal”

•  Sensitive to emotional pain •  Sensitive to physical pain •  Cry or tear up easily


To raise low endorphins •  D-phenylalanine 500mg (DPA) destroys enzyme that breaks

down endorphins (Lidtke/Endorphigen online/my store) •  In stores: DL-phenylalanine 500mg (DLPA)

–  If low energy too, precautions for tyrosine –  Less effective, I never use it with clients

•  Why address low endorphins? Sugar depletes us of key nutrients (zinc, magnesium, chromium) + fills us up + added mood benefits

•  Good protein at meals •  Used to recommend free-form amino acid blend (when using

Endorphigen) – needed? If you take must contain tryptophan •  Exercise, giving/donating, acupuncture


Trial of DPA/Endorphigen •  Starting dose is 500mg DPA •  Less if you are sensitive – a dab? •  Look for benefits (comfort, reward etc) …“I could

take it or leave it” •  Look for possible bad effects – not common •  Rate yourself before & after (10 is worst) •  Don’t eat for an hour before •  Use Vitamin C (1000mg vitamin C to flush any

amino from the system) •  Stop if any adverse effects – very unusual


Brand, dose, timing of DPA

•  DPA/Endorphigen (from Lidtke) –  500mg 1-2 MM, 1-2 MA, 1-2 evening

•  And more as needed •  Start low, increase as needed •  Most people do well on 1-2 each time (has been

called the “break-up” supplement •  Chewing is very helpful •  Many people like the taste (sort of dark choc/

bitter-sweet) [MM = midmorning, MA = mid-afternoon]


General tips for using Amino Acids •  Assess carefully, use only what is needed •  Not needed long term (3-6 months is typical) •  Add back in times of stress/winter, if you’re

exercising less you may need more DPA •  Gradually taper off a month after symptoms stop

or fine to stop with no taper •  Take 30 min before or 60 min after protein •  Stop taking if any adverse effects (Vitamin C)

•  Respect Reverse Effect of Nutrients: excess ó same effect as a deficiency (not common)

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Next steps

•  Try DPA for a few days •  Slowly increase the dose and then back down if no additional benefits •  Try it on your tongue/chewed •  Eat enough protein, exercise, give •  Continue glutamine/GABA/tryptophan if good results –

can be taken at the same times •  When you do initial DPA trial do it at a different time

from other aminos so you can figure out the results •  Keep a detailed food mood log •  Are there other brain chemicals to consider? •  Gluten/casein?


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Gluten

•  A few of you eat gluten, some partially off gluten, some with celiac/autoimmune disease

•  Gluten: wheat, rye, barley, teff, kamut, spelt •  Oats may be contaminated •  Bread, cookies, cake, crackers, pasta •  All processed foods, soy sauce •  Shampoo & more •  Digestive: constipation, bloating, gas, diarrhea •  Vague: Fatigue, brain-fog, aches •  Thyroid, RA, liver, eczema & more



Gluten & mood •  Many studies linking gluten and mood

–  Anxiety, Social phobia –  Depression –  Schizophrenia –  Bipolar disorder

•  Group with anxiety not benefitting from antianxiety medications à gluten removal & symptoms of anxiety completely resolved!

•  Dr. Tom O’Bryan on Anxiety Summit – you must heal the gut and address nutritional deficiencies


Gluten addiction/craving

•  Drawn to eat certain foods à psychological high: “love” bread

•  Gluteomorphins: opiate-like compounds produced during the digestion of the gliadin component of the gluten protein

•  Addicting / withdrawal symptoms can feel as bad as drug withdrawal

•  Client: gluten addiction like cocaine •  William Davis “Wheat belly”: addiction •  Amino acids, esp DPA make it easy to quit

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Gluten •  Types of gluten reactions

–  True wheat allergy / IgE /immediate reaction –  Autoimmune / celiac –  Gluten sensitivity (GS) / IgG / delayed

•  No such thing as 95% gluten-free •  GI damage à malabsorption (low serotonin, low

iron etc) •  Liver damage, pancreas damage etc •  Majority of my clients feel better gluten-free •  All do a 2 week gluten-Elimination-Challenge



Gluten-free trial

•  Elimination: Quit all foods that contain gluten for 2 weeks

•  Challenge on day 15: eat food with gluten at breakfast & lunch, then no gluten for 3 days

•  Keep a detailed Food-Mood log •  Observe symptoms during elimination & after

challenge: anxiety, depression, energy, focus, bloating, gas & constipation

•  Enzyme DPP-IV when you eat out; be careful eating out


Gluten testing •  Saliva antigliadin antibodies * •  Thyroid antibodies antithyroglobulin &

antithyroperoxidase * –  Hashimoto’s thyroiditis, autoimmune, common with

celiac disease, often not tested

•  Blood IgG antibodies: wheat, rye, barley, oats •  Celiac panel: IgA tissue transglutaminase & IgA

antigliadin antibodies •  HLA-DQ2 and DQ8 genes •  New Cyrex panel, cross-reaction other foods


Gluten: indirect markers •  Low ferritin, low iron •  Low vitamin D •  Low triglycerides •  High HsCRP (C-reactive protein) •  Osteopenia, osteoporosis •  Infertility •  Migraines •  Low weight •  Weight gain

•  HLA-DQ2 and HLA-DQ8 genes [Barker 2008]


Dairy, other foods, GAPS

•  Dairy may be an issue (caseomorphins) •  Other foods too – IgG food intolerance test •  Natasha Campbell-McBride, MD, author Gut

and Psychology Syndrome (GAPS): anxiety, depression, bipolar, autism, arthritis, learning disorders & gut disorders

–  Paleo-like: No grains / starchy veggies / legumes; eat meat, chicken, fish, eggs, veggies, fruit, nuts, seeds + broths, fermented foods, organic meats

•  FODMAPs, Body Ecology, low oxalate


Other pain factors •  Gluten is a big one (rheumatoid arthritis,

autoimunity), so is sugar •  Oxalates www.lowoxalate.info •  Nightshades (white potatoes, tomatoes,

peppers, eggplants, herbs etc) •  Natural anti-inflammatories

–  Fish oil and olive oil (fatty acid test/pyrolurics) –  Curcumin/turmeric, ginger, bromelain –  DFH Inflammatone

•  Low endorphins, low GABA, low serotonin? •  I love PT, massage, yoga, prolotherapy


End of Part 4: Comfort/reward eating

and low endorphins

Next class – Part 5: Tired, coffee-drinking, blahs and low

catecholamines

Trudy Scott, CN Certified Nutritionist

Food Mood Expert www.everywomanover29.com

www.antianxietyfoodsolution.com www.theanxietysummit.com

FB: TrudyScottAntianxietyFoodSolution


Q and A Note: the Q and A calls were done as part of the LIVE version of this program and are included in the HOMESTUDY version so you can learn from the great questions that were asked (1) I did 'minute' amounts of tryptophan last week and although my sleep was pretty good, soon after waking in the morning I would get a booming headache that would last for a good portion of the morning. I decided to not use the tryptophan and the morning head thump stopped. I’m still not sleeping through the night undisturbed so I'm wondering what I could be missing? The same nocturnal waking happened when I tried 5htp and gaba. Any insights? I fall asleep no problem but wake in the middle of the night with a dancing mind.


Q and A (2) I have been taking the pharma GABA (only brand I could get at less than 500 mg without waiting for order) - I am opening the capsule and pouring under my tongue - wondering why my lips are tingling and itching after a few minutes of admin? It goes away usually in less than 5 mins or so. I am taking 200 mg (2 tablets @ 100mg each), it also occurs with only 100 mg.

(3) Can you help distinguish the difference between symptoms of low serotonin vs. low endorphins? For me it is specifically around the “gotta have my chocolate/ sweet” after lunch, dinner and on some rare occasions even breakfast! Also around comfort eating and just filling with food beyond a hunger for it


Q and A (4) How long do I trial with Tryptophan/Gaba/Melatonin? [doesn’t seem to work for sleep/Ambien and Tylenol PM (diphenhydramine) does] When to start introducing Magnesium for sleep? Inositol for sleep? Which brands and what dosage? I bought Ionic Magnesium 400 mg liquimins (liquid minerals), and Inositol with Choline by Solgar, 500 mg each. Also, is there a particular brand of Melatonin you recommend? What dosage? If I know I have elevated cortisol, how long do I wait before trying Seriphos (by Interplexus) for Insomnia?


Q and A (5) I'd like more info on Seriphos too. I've tried it a couple times in the past few years, but with no effect. Recently someone told me I'll need to take it for at least a month before it works, so I've started again. True? And timing? I've been taking it at bedtime, or when I wake up in the middle of the night, so it could ramp down the morning cortisol. (6) Could you address probiotics, recommended brands, and dosages? I have read that it is beneficial to periodically change the probiotics that you are taking. Do agree with this and if so, have you found a general rule of thumb that is helpful to follow?


Q and A (7) I would love to know what amino acid helps procrastination/perfectionism/not able to make a decision? those are my worst things lately since the pyroluria seemed to settle most of my anxiety [concerns re tyrosine and anxiety] (8) Two people uncomfortable as anxious health professionals: (a) the pressure I feel as a "health professional“. I always felt I shouldn't ever get sick or anxious because I live a healthy life : exercise, nutrition, sleep great, vitamins). I don't want to seem like a hypocrite. "So what's wrong with me. Why can't I overcome anxiety", I thought to myself. Then I found you!


Q and A (8) (b) I too work as a nutritionist and struggle to feel comfortable giving other people advice when I too struggle with anxiety and panic attacks on a daily basis.


Some inspiration from your classmates

•  Relief that I'm figuring this out, relief that I'm not the only one, that there's hope and health, that there are answers, there are people who care. Relief that all the searching, researching and studying I do was/is not "crazy"!!

•  I have hope! •  Recently I saw a checklist for choosing a provider; think it was for a

functional physician. One item that spoke to me was that the person has had their own health struggle and have figured it out. I think that's where passion for doing what we do comes from.

Thank you for sharing and supporting each other! And for looking for answers!

And for sharing what you discover – I know you will!


Q and A (9) I don’t understand what you mean by DPA destroys the enzymes that breaks down the endorphins. Do we want the endorphins broke down? Can you please explain the mechanism? (10) When I start feeling weepy should I take an Endorphigen? (11) You mention your store, I’m not sure where to access that? (12) What brand of inositol do you reocmmend?


Q and A (13) Follow-up from the weepiness question: Sometimes I get weepy without warning multiple times a day. The tryptophan has helped hugely with that but sometimes the weepiness comes over me very quickly and sometimes its unpredictable. Do I take Endorphigen every time? (14) I wake up and can’t go back to sleep – can you please talk about this? (15) Can you please talk about vaginal hot-flashes happening when I take tryptophan and GABA? (16) Can you talk more about inositol and sleep?

Part 4: Comfort/reward eating and low endorphins · •I tried Gaba T-SAP (by NFH – 300mg GABA...

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Transcript of Part 4: Comfort/reward eating and low endorphins · •I tried Gaba T-SAP (by NFH – 300mg GABA...