Resilience, Mitchondria & Smart Supplementation With Shawn Wells


Baby: Welcome to my mom’s podcast.

This podcast is sponsored by Valencia. My new personal care company that develops products that simply go beyond safe and natural and contain beneficial ingredients that nourish your body from the outside. Many “clean” products do not work easily. That’s why I’ve spent the last decade researching and perfecting recipes for products that not only eliminate toxic chemicals but also contain ingredients that work better than traditional alternatives when nourishing your body from the outside. Do I am so excited to share these products with you and especially proud of our whitened toothpaste that took dozens of years and decades to create. Our whitening toothpaste helps maintain a healthy oral microbiome and strengthens tooth enamel using ingredients such as hydroxyapatite, moisturizer and green tea naturally to support tooth and gum health. Instead of fluoride, our formula contains green tea leaf extract, which is full of antioxidants. Also, green tea has been shown to fight phytochemicals that can cause tooth decay. We combined this phytochemical with hydroxyapatite (a naturally occurring mineral and the main ingredient in tooth enamel) to strengthen teeth and prevent cavities. Of course, fresh breath is like brushing your teeth, and for that we’ve added peppermint leaf juice and neem. Prevents semi-bacteria from sticking to teeth and turning into plaque. This protective measure means fewer bacteria, causing جس Fresh breath! Check out all of our products on our whitened toothpaste and valence.com. One hint – if you buy a bundle or use an auto ship, you’ll get a discount on both of these orders!

These installments are brought to you by Eleutra. You may have heard me talk about it. It’s a skincare company I love, and it’s founded by a dear friend of mine, Andy, who created this amazing product when he was in a terrible accident that left scars on his face. Were And he sent her into an incredible research phase to find ways to hope that he could heal those scars and not keep up with her for the rest of his life. And he developed some incredible products that allowed him to do just that. One of my favorites is their face mask. And if you’ve seen me on Instagram with total clay on your face and hair, this is probably what I’m using. This is a simple mask that does incredible things for the skin and contains dozens of really, really beneficial ingredients. When I use it regularly, I feel a big difference in the tone of my skin. They also have something called Gold Serum, which I am raising especially for my skin without oil. And I like to use it, especially before we go out or if I’m in front of a red light. All I know is that it really, really benefits my skin. I like all their products because they use completely natural ingredients, and not only natural but also incredibly beneficial ingredients. Andy made sure that what is in these formulas is so beneficial for the skin. And his skin is definitely a testament to how well they work. And I have received incredible feedback from many of you who have tried and liked these products. They are much less expensive than the spa variations of skincare products and I found the quality to be just as good. And I don’t care because I know they’re so natural. I would like you to take a look at their products and find out about the different formulas they have at alituran Naturals.com/wellnessmama. And they have generously offered the 20 W discount with the code WELLNESSMAMA, all capitals, in one word.

Katie: Hello, and welcome to the “Valence Mama Podcast.” I’m from KatieWellensmama.com and Wellensy.com. At the same time it is healthy, finally my new line of natural and safe hair care, toothpaste and hand cleaner.

This incident deals with some interesting topics. We’ve learned a lot about flexibility, mitochondrial health, the science of peptides, and more. That’s what you want to supplement. Yes, and how to find a good thing. I’m here with Shannon Wells, a world-renowned dietary biochemist and healthcare expert. Called the “World’s Best Formular”, it has developed more than 500 supplements, foods, beverages, and cosmetics. He has patented 10 novel components and the science of components is also known as “component physics”. She is a clinical dietitian with more than a decade of clinical experience and has helped thousands of people travel to health. We talk about his own journey, and now all the work he does in these different areas. He is the leader of a particularly world-renowned think tank in the fields of aging and mitochondrial health, and offers some really, really useful tips and advice in this field. I really enjoyed this conversation, it went a little longer than usual and is full of information. I know you will enjoy it as much as I did. So without further ado, let’s jump. Sean, welcome to the podcast. Thanks for coming here

Sean: Katie, thank you for keeping me. I’m very excited. It was just an incredible opportunity to meet you a few weeks ago and actually hug you, and spend some personal time with you and a lot of awesome people.

Katie: Yeah, incredibly important, especially after this year. And, of course, I knew about you and heard about your work. It is an honor to meet you in person. And after we talked, I knew I had to get involved and share with the audience. You have so much knowledge, and I think I’ve just taken the level of all the things you know. But to begin with, for our listeners who may not yet be familiar with you, can you just tell us a little bit about your story and how you became known as the best formulator in the world?

Sean: Well, first of all, to tell you who I am, like I’m a biochemist, registered dietitian. I spent 10 years as a Fellow at the International Society of Sports Nutrition, Certified Sports Nutritionist, Intensive Care and Long Term Care Clinical Dietitian. I have been on several academic papers. I have a book called “Energy Formula” coming out this year on bio-hacking. I am known in the bio-hacking space. I have been a cat for 20 years. I did, as you said, 500 formulations. I have patented about 20 components. So i am

But as you said, I mean, there’s a long way to go. And there is a story behind just being with someone who is passionate about something and why they became so emotional. And that’s definitely for me, you know, I grew up in a chaotic house and I was bullied a lot at school, like laughing. I had one… I was not only anxiously fat but also had a big robbery behind me as a boy. It was very cruel. I’m called fat ass all the time and all that stuff. I didn’t want to, you know, go to the gym class. I didn’t want to be in sports. And I got along well with my humor and I excelled at school as a defensive tackle. I would say that, but it was getting worse and I had less love for myself. And it was difficult. And of course, I don’t feel like I’m getting much attention from women. And I didn’t like high self-esteem, definitely physical dysphoria. Later, it caused anorexia and arthritis. And it took a long time to get to the place where I was kind and happy. I mean, lately, really, and I’m 46 years old.

So it has taken a long time. But it was in college, my undergraduate, when I was doing business school because you know, I was told to do great work. Like, “You go to business school and you get a good job. And, you know, you get something; hopefully, you can make six figures, as you know, like Anderson.” An annual job for a person like consulting, 100,000, and you work 80 hours a week, and, you know, you get a white packet fence, and a house, and everything. ” Similarly, it was a process of my thinking. But I started working. I started using creatine, as it was new at the time, reading these muscle magazines, taking protein. And I started to see, like, changes and, like, getting more attention on my body and, you know, getting some positive attention from women and boys, asking me how I am, Like, this change.

And I went to my doctor between my sophomore and junior year to get my body. And I was telling him about all these supplements and science, and how it is, you know, it’s all working great for me, and I wondered what he thought. And I thought he was going to laugh like most doctors, in particular, you know, a few years ago, like I was asking these questions. And it really covered life for me, from 20 to 80. And he said, “Why not be happy between here and here?” And I was like, “What? Like, is it just…? It just allowed me to pursue my hobby, something that, like, can change my life and change other people’s lives.” “And I have some hero journey here. I don’t just have to work on a cubicle. I can literally do something I’m passionate about.” And since he was a doctor and not, like, Some, you know, hippy guys, he was a game changer.

You know, I trusted this guy because he was what I saw, like, you’re probably the most successful. I didn’t know then the entrepreneur as we know it now. Like, now I have all these friends who are millionaires and, like, successful. But to me, someone who was just a doctor or someone who made six personalities was going to run through my mind. So it changed my course completely. I finished business school. And I decided that what I really needed to do was learn how to do it right, to get all my expertise in Nutritional Biochemistry and to become a formulator. not doing. Like, going to an amusement park, like going to an amusement park and you know, six hours, I spend so much time in GNC, just reading labels. And then I decided to work there because I was too much there.

But I went to my guiding advisor at UNC Greensoro and told him, “I want to, you know, want to go to UNC Chapel Hill. It will have all these priorities. I want to. And he laughed at me. This guy laughed at me, he said there are 26 credit hours this semester. “You’re a business student, you’re going to fail, and you’re going to fail miserably.” He said, “You’re not even in that good shape.” And I stopped crying. Like, the dream I’ve had in my head for two years now seems to be shattering. And vodka in front of me. And there was a bottle of pills and I thought about killing myself for most of that evening, because it was a difficult life at the time, and I dreamed that I was almost given from heaven, snatched from me. Gone, like it was a big joke, and my life was just a joke.And obviously, it brought back the body of dysrhythmia stuff. And luckily, I didn’t kill myself that night. With great determination That fed I decided; I was like, “F # @! This guy.” You know, like, honestly, like; and I thought for two years out of all those difficult classes, like, I only had six classes a day, like, biochemistry, organic chemistry, Anatomy, physiology, you know, all these things, and only in back to classes and labs, and I got straight A. And every time someone wanted to go out and drink, do something, I was like, “No.” Like, I hated this guy. That’s exactly what I thought. And it wasn’t that healthy but it was fixing for me, and it got me through. And despite this boy, I entered the school of my dreams, UNC Chapel Hill, pursuing a master’s degree in biological chemistry related to nutrition, and became a dietitian. But I was putting so much pressure on my body during that time, you know, like 80 hours a week, like, expecting so much from myself, and working out, and abstaining, and all that stuff, and so much more. Less sleep, about that, well, about six months after graduating from my master’s nutritional biochemistry at Capitol Hill, I learned Epstein Barr virus, Streep, chronic fatigue syndrome, fibromyalgia, Hashmoto and Got the whole body. The bus crashed.

And I couldn’t go back to class. I couldn’t get out of bed. Again, I thought about killing myself because I wouldn’t be able to get a real job. Like, I couldn’t wake up for more than an hour or two. My whole body was in pain and swelling. It was hell, like, literally living in hell. And I wasn’t sure what to do. Like, literally, like, I didn’t want to spend the rest of my life like that, and I thought about killing myself. And I stumbled upon a ketogenic diet. I was already eating, you know, clean, like, I was a nutritionist at school. And I clearly think, like, my definition of that has changed over the years. But the ketogenic diet, and that was 20 years ago, and what I’ve been doing for 20 years, like, I stumbled upon it. And it helped me get up, get out of bed, get back to class, and it was like a miracle for me.

But then, you know, there weren’t all the prescription sites, and communities, and support, and treats and ice cream, and all the cool stuff. So, admittedly, I keep going. And about eight years ago, I had a pituitary tumor. And that’s when I got really serious, and I started doing a circular and goal-setting procedure with a pale, intermittent fast, ketogenic diet; to maintain it and all the biological, like, elastic things. All i can do Like hot and cold, you know, cold spray and infrared sleep therapy, and, you know, blue light-blocking glasses, and blue light in the morning, that’s all I’m doing. And I actually summarize them all, as my book “Energy Formula” will come out soon. But it’s a story like my health journey.

But I think my mental health journey, I’m still working hard on it. I mean, I’ve been doing herbal medicine lately. Cowboys were the biggest thing I could ever do. I had to travel 300 days this year. I was insisting on doing everything. I’m one of those people who is just a workaholic because I’m not good at loving myself. I was thinking that success is the only way to find love. And that’s something I’m still trying to eliminate. And it’s really been a big change for me this year that I didn’t have to go through this whole journey. I was able to start working on a Byron Katie-style work with a therapist, where I was able to begin to heal many of my traumas. And then the herbal medicine, the cellosebin trip, starting to do things like that, MDMA, with the right people, again, under guidance and therapy.

And I’ve been, you know, and in reading more, as you know, books, like the “Four Pacts”, you know, they’re very effective for me. And then choosing my advisors very clearly and having the five powerful people around me that I want to imitate and be like that. And my life is finally changing, and I’m finally feeling some love for myself. And I don’t have to work 80 hours a week and drive myself to the ground and tell myself how to live a healthy life. You know, like, when you do, sometimes you feel cheated. But I have the best intentions, I have all the knowledge. So some of it I just want to help people a lot. And it’s hard when you’re in that position, and it’s easier to work so hard. And when I say simple, I mean, it’s a default format for me. It’s definitely not easy on my body or mind. So, this year, I’m trying to let more love, creativity, and spirituality come into the place, and heal myself. So it was my big focus and a journey in which I was trying to take others along.

Katie: I like it. I think there are similarities in our stories, at least a little overlap, which is why we were able to communicate personally so quickly. And I think the beauty of it and I had to learn a lesson from it, as you said, going through these struggles, you know, oh, you choose to be happy in the process, as long as you Don’t get carried away. I think alone, that a simple change can completely change lives. It was exactly for me.

میرے پاس محبت کو حاصل کرنے کے ایک طریقہ کے ساتھ کامیابی کے مساوی ہونے کی وہی جدوجہد تھی ، جو ایک طرف بہت ساری چیزیں حاصل کرنے کا ایک بہترین طریقہ ہے۔ اور مجھے افسوس نہیں ہے کہ میں اس کی وجہ سے بہت کارآمد اور موثر بن گیا تھا۔ دراصل ، جب میں نے اسے چھوڑ دیا تو ، میں پریشان تھا ، میں اس طرح تھا ، “کیا میں اپنا کنارہ کھو بیٹھا ہوں یا کام کرنے کی اپنی قابلیت کھو بیٹھا ہوں اگر میں اس صدمے کو چھوڑتا ہوں تو اس احساس کا سبب بنتا ہے کہ مجھ سے صرف محبت کی جا سکتی ہے؟ میں کیا کرتا ہوں ، میں کس کے لئے نہیں؟ ” اور پتہ چلتا ہے ، یہ دور نہیں ہوتا ہے۔ آپ صرف اس کے کنٹرول میں رہیں گے اور اس کے کنٹرول میں ہونے کے مقابلے میں اسے ایک مددگار آلے کے طور پر استعمال کریں گے۔

اور میں خاص طور پر اس بات کو پسند کرتا ہوں کہ آپ نے ری فرایمنگ کے بارے میں آخر میں کیا کہا اور COVID ایک ایسی بہترین چیز ہے جو آپ کے ساتھ رونما ہوئی ہے۔ کیونکہ مجھے لگتا ہے کہ بہت سارے لوگوں نے اس سال کے مختلف پہلوؤں کے ساتھ بجا طور پر جدوجہد کی ہے۔ اور مجھے یقین ہے کہ بائرن کیٹی وہی ہوسکتی ہے جس نے کہا تھا کہ “میرے لئے نہیں بلکہ میرے لئے ہو رہا ہے کے بارے میں سوچو۔” اور اس میں اور بہت ساری عظیم چیزوں میں بہت ساری نعمتیں ہیں۔ اور کم سے کم ، اس سال کم از کم میرے لئے ، یہ ایک حیرت انگیز استاد تھا۔ یہ ایک بہت تدریسی سال رہا ہے۔ آپ لچک کا لفظ استعمال کرتے ہیں۔ اور مجھے اس پر تھوڑا سا مزید وسعت کرنا پسند ہے۔ جسمانی اور ذہنی طور پر ہم کیا کر سکتے ہیں اس کا خیال ، چونکہ ہم اپنی لچک کو بڑھانے کے لئے پہلے ہی اس طرف جانے لگے ہیں۔

شان: ہاں ، اور میں سمجھتا ہوں کہ یہ مستقبل کا کلام ہوگا کیونکہ لچک ، کبھی کبھی آپ صرف ہماری حیاتیات کی بایوسریلیینس کا لفظ سنتے ہیں ، کہ ہم کیسے اچھال سکتے ہیں۔ ہمارا تناؤ ، ہم تناؤ سے کیسے نپٹتے ہیں۔ ہمارے جسم کے ساتھ ایسی چیز ہے جس کو الوسٹاٹٹک بوجھ کہتے ہیں۔ اور واقعتا یہ ہے کہ دباؤ والی بالٹی ، اور اس بالٹی میں کتنا تناؤ فٹ ہوسکتا ہے ، چاہے یہ اٹریریس ہو ، جس کا مطلب ہے اچھا تناؤ یا تکلیف ، جو منفی تناؤ ہے۔ اس سے کوئی فرق نہیں پڑتا ، جیسے بالٹی بھر رہی ہے ، اور آپ کے پاس صرف بالٹی میں اتنا گنجائش ہے۔ لیکن اگر آپ ایسی چیزیں کرتے ہیں جو آپ کی لچک کو بہتر بناتے ہیں ، چاہے وہ ذہنی طور پر ہو یا جسمانی طور پر ، یہ دوسرے کو متاثر کرسکتا ہے۔

تو اس سے میرا مطلب ہے ، جیسے ، ذہن سازی ، جیسے ، سلوک ، شکریہ ، ترقی کی ذہنیت ، جو آپ کو ذہنی اور جسمانی طور پر زیادہ لچکدار بناتی ہے۔ یہ آپ کو زیادہ تناؤ سے نمٹنے کی اجازت دے گا۔ اس سے آپ کو زیادہ جسمانی دباؤ سے نمٹنے کی اجازت ہوگی کیونکہ آپ زیادہ ذہنی لچکدار ہیں۔ اور اس کے برعکس بھی سچ ہے۔ لہذا فزیولوجک لچک وزن کی تربیت جیسی چیزیں ہیں ، جیسے میں درجہ حرارت سے تضاد کے بارے میں بات کر رہا تھا ، جیسے اپنے آپ سے ٹھنڈے پھنسے یا سونا تھراپی کرنا ، اورکت سونے کی طرح ، یا اس سے بھی بہتر اس وقت جب آپ اس کے متضاد ہوں اور آپ ان دونوں کو انجام دیں۔ جب آپ گرم سے سردی تک جاتے ہیں تو ، آپ اس سے بھی زیادہ لچک پیدا کرتے ہو ، اس سے بھی زیادہ لچک پیدا کرتے ہو۔ لیکن ان سبھی چیزوں کے ساتھ ، آپ کو محتاط رہنا چاہئے کہ آپ خود کو زیادہ دباؤ ڈالنے کی کیفیت میں نہیں ڈال رہے ہیں ، ضرورت سے زیادہ دباؤ ڈالنے کی۔ کیونکہ جب آپ کی زندگی میں تناؤ آتا ہے تو ، بعض اوقات اس میں سانس بھی استعمال ہوتا ہے ، جیسے سردی سے چھلنی ہوتی ہے یا ، آپ جانتے ہیں ، مراقبہ یا کچھ بھی ، آپ جانتے ہیں ، سانس کا کام ، بعض اوقات کچھ چیزیں صرف بہت زیادہ ہوسکتی ہیں۔

اور اس طرح ، جیسے میں کہہ رہا تھا ، آپ کو وہ کمرہ وہاں چھوڑنا پڑے گا ، خاص طور پر جب آپ نئی عادتیں پیدا کرنے کی کوشش کر رہے ہو ، جس میں دماغ کو طاقت اور توانائی حاصل ہوتی ہے۔ لہذا ، آپ کو اپنی بالٹی میں اس کمرے کو چھوڑنا پڑے گا تاکہ ترقی کی اجازت دی جاسکے اور یہاں تک کہ مثبت ، حتی کہ یسٹریس ، تاکہ بالآخر آپ کی بالٹی اگ سکے۔ لیکن لچک اس وقت کلید ہے۔ اور آپ دیکھ رہے ہیں کہ وائرس یا پیتھوجینز کے مرض میں مبتلا افراد ، پیچھے ہٹ رہے ہیں کیونکہ ان میں یہ لچک ہے کیونکہ وہ ذہنیت رکھتے ہیں ، اور کیونکہ وہ جسمانی طور پر لچک پیدا کرنے کے قابل ہیں کیونکہ وہ درجہ حرارت کو انتہائی حد تک لے سکتے ہیں۔ وہ وزن اٹھا سکتے ہیں۔ وہ اچھی حالت میں قلبی ہیں۔ جیسے ، وہ سپلیمنٹس لے رہے ہیں۔ جیسے ، اڈاپٹوجن آپ کو زیادہ لچکدار بننے میں مدد دیتے ہیں ، جیسے روڈیولا ، اور اشواگنڈھا ، اور اس طرح کی چیزیں۔ ان کی غذا کا صاف ستھرا۔ انہیں نیند آرہی ہے۔ آپ کی دل کی شرح کی مختلف حالت اچھی جگہ پر ہے ، جہاں آپ کو زیادہ لچک ملتی ہے۔ جیسے ، صرف یہ ، آپ جانتے ہو ، ان سب چیزوں کو شامل کرنا جو آپ کو مارنا زیادہ مشکل ہے۔ یہی لچک ہے جو آپ کو مارنا مشکل ہے۔

کیٹی: یہ اتنا سمجھ میں آتا ہے۔ ہم کس طرح جان سکتے ہیں کہ اگر ہم اچھ stressی دباؤ اور خراب تناؤ کے مابین اس لائن کو عبور کررہے ہیں۔ کیونکہ میں آپ سے پوری طرح اتفاق کرتا ہوں۔ میرے خیال میں پچھلے دو سالوں میں میرے لئے سب سے بڑی دلچسپ چیز میں سے ایک ، سامعین نے شاید مجھے اپنے سفر کے بارے میں بات کرتے ہوئے سنا ہے ، دونوں ہی اندرونی صدمے کے کام کے ساتھ بھی جسمانی طور پر ، لیکن کیا یہ ہر پہلو میں لچک اور لچک ہے۔ لہذا یہ اتھلیٹک طور پر بھاری چیزوں کو اٹھانا ، اور نیچے رکھنا یا تیز دوڑانا ، یا یہاں تک کہ غذا میں بھی ، جسمانی قابلیت کے لحاظ سے ایک دن کافی کاربس کھا سکتے ہیں اور ٹھیک ہو سکتے ہیں یا دن میں کافی پروٹین کھا سکتے ہیں۔ مجھے زیادہ پروٹین یا کسی بھی چیز کی ضرورت ہے ، اور میرا جسم تمام ان پٹس کو سنبھال سکتا ہے۔ اور ساتھ ہی میں بہت زیادہ گرم اور سردی بھی کرتا ہوں۔ کیا یہ جاننے کے لئے کیا کوئی اچھی میٹرک ہے کہ ہم اس بات کو یقینی بنائیں کہ ہم جسم کو زیادہ سختی سے نہیں دھکیل رہے ہیں۔ اور میں خواتین کے لئے جانتا ہوں ، خاص طور پر ، ہمیں تھوڑا سا زیادہ محتاط رہنے کی ضرورت ہے کیونکہ ہم اپنے جسم کو بانجھ پن میں بھیج سکتے ہیں یا ، آپ جانتے ہیں ، اگر ہم اشارہ کر رہے ہیں کہ ہم بھوک سے مر رہے ہیں یا ہم اشارہ کرتے ہیں کہ ہم تناؤ کا شکار ہیں یا ہمارے جسم میں کچھ چیزوں کو بند کرنے کا انتخاب کریں گے۔ تو ہم اس لائن کو کیسے دیکھ سکتے ہیں اس کے لئے کوئی اچھی ہدایت نامہ؟

شان: ہاں ، لہذا ان میں سے ایک کا میں نے پہلے ذکر کیا ، اگر آپ کے پاس ان میں سے کوئی لباس پہننے کی چیزیں جیسے گارمن فینکس ، بائیو پٹا ، ہوپ کا پٹا ، اوورا رنگ ہے تو وہ ایسی چیز کی پیمائش کرسکتے ہیں جس کو دل کی شرح متغیر کہا جاتا ہے۔ اور جتنا سخت آپ کے دل کی شرح میں تغیر پزیر ہوگا ، وہ اتنا ہی کم ہوگا ، آپ جتنا زیادہ لچکدار ہیں اور تربیت دینے اور تناؤ سے نمٹنے کے لئے تیار ہیں۔ اور آپ کے دل کی شرح میں زیادہ سے زیادہ تغیر پزیر ہوجائے ، تب آپ تیار نہیں ہوں گے۔ آپ حد سے تجاوز کر چکے ہیں۔ آپ دبے ہوئے ہیں تمہیں نیند کی ضرورت ہے. آپ کو بازیافت کی ضرورت ہے۔ آپ جانتے ہو ، یہاں تک کہ ، جیسے ، اگر آپ تربیتی مطالعات پر نظر ڈالتے ہیں تو ، اصطلاح ہمیشہ سے زیادہ دباؤ ڈالتی ہے۔ اور یہ ایک جائز اصطلاح ہے۔ لیکن اس کا پلٹائو رخ ٹھیک ہورہا ہے۔ اور آپ دیکھ رہے ہو کہ وہاں تربیت کا مطالعہ کیا جاتا ہے جہاں وہ کچھ کرتے ہیں جس کو اوور ریچنگ کہا جاتا ہے ، جہاں وہ ، آپ جانتے ہیں ، ان کھلاڑیوں کو ان کی تربیت سے کہیں زیادہ سخت تربیت فراہم کرتے ہیں ، اور وہ پہلے ہی مطالعے میں ایک انتہائی مشکل سطح پر تربیت حاصل کر رہے ہیں۔ لیکن وہ ایک اوور ریچنگ مرحلہ کرتے ہیں ، جہاں وہ واقعی حد سے تجاوز کر رہے ہیں۔

لیکن اگر آپ کے پاس بازیافت کے ایسے عناصر ہیں جو زیادہ ہیں ، جہاں آپ انہیں زیادہ نیند لینے دیتے ہیں ، جہاں آپ ان کی تغذیہ میں اضافہ کرتے ہیں ، ان کو ، آپ جانتے ہیں ، جہاں آپ تناؤ کم کرتے ہیں ، تو یہ اس عنصر میں سے زیادہ ہے کہ وہ صحت یاب ہوسکتے ہیں۔ تو یہ صرف بہت زیادہ کام نہیں کررہا ہے ، یہ کافی بازیافت کا بھی سوال ہے۔ اور آپ اس کے بارے میں مختلف طرح سے سوچ سکتے ہیں کہ آپ کا خودمختار اعصابی نظام ، ہمدرد اور پیراسی ہمدردانہ لہجہ ہے۔ ہم عام طور پر ہمدردی کی حالت میں ہوتے ہیں ، جو لڑائی یا اڑان ہوتی ہے۔ ٹھیک ہے؟ لہذا ، جیسے ، ہم ہمیشہ موسیقی کی طرح سنتے رہتے ہیں۔ ہمیں مل گیا ، جیسے ، راک میوزک یا ، جیسے ، ریپ میوزک ، جیسے ، پورا دھماکہ۔ ہم گلیوں میں اور باہر باندھے ہوئے ہیں۔ ہمیں کچھ بھی ہونے میں دیر ہوچکی ہے۔ اور ہم خود کو دباؤ ڈال رہے ہیں ، اور جب ہم شاہراہ سے نیچے جا رہے ہیں تو ہم اپنے چہرے پر کھانا کھا رہے ہیں۔ اور پھر ہم کام کرتے ہیں اور ، آپ جانتے ہو ، ہمیں اپنی ای میل میں دفن کردیا جاتا ہے ، اور کوئی کہتا ہے ، “یہ کہاں ہے؟ مجھے ان دستاویزات کی ضرورت ہے۔

اور پھر آپ کافی اور انرجی ڈرنکس پی رہے ہیں ، اور لنچ کے لئے وقت نہیں رکھتے ہیں ، لیکن میں صرف اتنا کروں گا ، آپ جانتے ہو ، پیزا کا ایک ٹکڑا لیں ، اور ابھی چلتے رہیں گے۔ اور پھر میں تھک گیا ہوں۔ مجھے وینڈی مشین سے باہر کینڈی بار یا کوئی عفریت پینے کی ضرورت ہے۔ اور پھر میں ریس ریس ہوم ، ٹریفک بیکار ، اور پھر بس مغلوب ہوگیا۔ میں ابھی اپنے شریک حیات یا اپنے بچوں کے ساتھ معاملہ نہیں کرسکتا۔ میں صرف ٹی وی آن کرنے والا ہوں ، ایسی کوئی چیز دیکھو جو سپر ایکشن پر مبنی ہو ، اور لفظی طور پر آپ کا سارا دن ہمدرد اعصابی نظام ہے۔ اور ہم تعجب کرتے ہیں کہ وہ بالٹی کیوں بہہ رہی ہے۔ اس بالٹی کو صحیح جگہ پر رکھنے کی کلید میں ین اور یانگ کے مشرقی فلسفے کی طرح اس توازن کا ہونا ہے ، جیسے آپ کی ہمدردی کو متوازن کرنے کے لئے آپ کی ہمدردی کی حالت ہے۔

پیراسی ہمدرد آرام اور ہاضم ہے۔ لہذا سانس لینے سے ، مراقبہ کرتے ہوئے ، آرام کرتے وقت آپ کھاتے ہوئے۔ بلیو زون کے علاقوں جیسے سارڈینیا میں بھی ایک وجہ ہے کہ وہ بہت لمبے عرصے تک زندہ رہتے ہیں۔ جیسے ، سب کی تلاش ہے ، کیا یہ شراب ہے؟ کیا یہ بحیرہ روم کا کھانا ہے؟ میں کئی بار وہاں گیا ہوں۔ یہ صرف وہ چیزیں نہیں ہیں۔ یہ ہے کہ وہ تین گھنٹے کھاتے ہیں۔ یہ ہے کہ وہ بیٹھ کر ایک دوسرے سے بات کرتے ہیں ، اور آرام کرتے ہیں ، اور مل جاتے ہیں ، اور تھراپی کرتے ہیں۔ اور پھر کھانا نفسیاتی طور پر ایک آرام دہ اور پرسکون ہوجاتا ہے۔ ہماری ثقافت میں ، ہاں ، ہمارا کھانا کم صحت مند ہے۔ یہ اشتعال انگیز ہے یہ ہائی گلیسیمک ہے ، وہ تمام چیزیں ، زیادہ عملدرآمد کی گئیں۔ لیکن ہمدرد اعصابی نظام کے ل a یہ ایک محرک بھی ہے کیونکہ جب ہم کھاتے ہو تو ہم پر ہمیشہ دباؤ پڑتا ہے۔ جب ہم کھاتے ہو تو ہم ہمیشہ حرکت میں رہتے ہیں۔ جب ہم کھا رہے ہو تو ہم بحث کر رہے ہیں۔ ہم اپنے چہرے میں کھانا پھینکنے کے ل ourselves اپنے آپ کو تین منٹ دیتے ہیں۔ لہذا ، کھانا دراصل دباؤ ڈالنے کا اشارہ بن جاتا ہے۔

اور یہ ہمیشہ نہیں ہوتا کہ آپ صرف دباؤ کا شکار ہوں اور آپ کھاتے ہو۔ یہ لفظی طور پر دونوں ہی کی طرح ہے ، جیسے آپ کا جسم دونوں کو جوڑتا ہے۔ تو ، آپ جانتے ہو ، اس میں بہت کچھ ہے۔ اور پھر آپ نے ذکر کیا ، آپ جانتے ہیں ، خواتین کو مردوں کے مقابلے میں زیادہ احتیاط برتنی ہوگی ، خاص طور پر اگر آپ کم جسم میں چربی رکھتے ہوں۔ میں اس سے بہت گزرتا ہوں۔ میرے پاس اپنی ویب سائٹ پر کچھ رہنما موجود ہیں جو روزہ سے متعلق ہیں۔ اگر آپ جسمانی چربی کی طرح 14 below سے نیچے ہیں تو ، آپ کو کسی بھی قسم کے روزے ، کسی بھی قسم کی پرہیز ، کیٹوجینک غذا کے ساتھ بہت محتاط رہنا ہوگا۔ جیسے ، آپ جانتے ہو ، میں یہ کہوں گا کہ آپ کو اس کا چکر لگانا ہے ، آپ جانتے ہیں ، اس طرح کی چیزیں۔ جیسا کہ ، عورت ایک دبلی پتلی عورت ہے اور اس کی زرخیزی کے ساتھ پہلے سے ہی زیادہ مسائل ہیں ، اس طرح کی چیزوں کے ساتھ آپ کو زیادہ محتاط رہنا چاہئے۔ وہ بڑے تناؤ بن سکتے ہیں ، اور ضروری نہیں کہ مثبت ہوں۔ لیکن ایک بار پھر ، ہم نفسیاتی طور پر اس سے منسلک ہو رہے ہیں۔ جب ہم پرہیز کرتے ہیں تو ، اکثر ، یہ جسمانی dysmorphia کی وجہ سے ہوتا ہے۔ ہم انتہائی اقدامات کر رہے ہیں۔ ہم خوراک کی گولیوں کا استعمال کررہے ہیں۔ ہم خود کو پسند نہیں کرتے۔ ہمیں کافی نیند نہیں آرہی ہے ، لیکن ہم جم میں موجود ہیں ، آپ جانتے ہو ، چند گھنٹوں کی تربیت حاصل ہے ، اور ہمارا جسم مغلوب اور بند ہے۔ لہذا ، اس سے بہت مختلف ہے ، “ارے ، آپ جانتے ہیں ، میں اپنی غذائیت اور ورزش پر طرز زندگی اپنانے والا ہوں۔ اور میں اپنے بارے میں ایک مثبت نقطہ نظر رکھنے والا ہوں۔ اور میں یہ کرنے جا رہا ہوں تاکہ میں صحت مند رہوں اور کیونکہ میں خود سے پیار کرتا ہوں۔ ” یہ اس سے بہت مختلف ہے ، “مجھے آٹھ ہفتے ہوئے ہیں۔ مجھے خود سے نفرت ہے. مجھے 20 پاؤنڈ کھونے کی ضرورت ہے۔ تو میں یہی کرنے جا رہا ہوں۔ ” آپ جانتے ہو ، آپ ایک ہی غذا لے سکتے ہیں اور اس ذہنیت کی وجہ سے بہت مختلف نتائج برآمد کرسکتے ہیں۔

کیٹی: بالکل۔ یہ میرے خیال میں میرے لئے سب سے بڑی کلید ہے جو بدلا جارہا تھا… کیونکہ برسوں سے ، میں نے کوشش کی ، جیسے خود کو ایک خاص سائز کی سزا دوں یا خود کو پتلی سے نفرت کروں۔ یہ اس طرح کام نہیں کرتا ہے۔ اور یہ حیرت انگیز تھا کہ جب میں نے اندرونی چیزوں اور ذہن سازی کے ٹکڑے سے خطاب کیا ، جیسا کہ آپ نے شروع میں ہی بات کی تھی ، اور یہ محبت کی جگہ سے نکلا ہے ، تو یہ میرے جسم کو پرورش کرنے کے لئے صحت مند چیزوں کا انتخاب کرنا آسان نہیں تھا کیوں کہ میں چاہتا تھا۔ اور منتقل ہونا فطری ہوگیا کیونکہ اسے حرکت کرنا اچھا لگتا ہے ، اس وجہ سے نہیں کہ مجھے اس فہرست سے ہٹنا پڑا۔ اور یہ وہ بات ہے جو میں ہمیشہ یہ بتانا یقینی بناتا ہوں کہ جب میں بات کرتا ہوں ، خاص طور پر وزن میں کمی یا ان تمام ٹرانزیشن کے ساتھ جو میں نے گذشتہ دو سالوں میں کیا ہے ، کیا میں ہر رات کم از کم 8 گھنٹے ، اکثر سوتا ہوں ، کبھی کبھی 10 گھنٹے تک۔ جیسے ، نیند میرے لئے غیر گفت و شنید ہے۔ اور مجھے لگتا ہے کہ اگر آپ کو یہ ٹکڑا ٹھیک ہو گیا تو ، اس نے بہت ساری دوسری چیزوں کو بھی معاف کردیا۔

یہ مجھے دباؤ ڈالے بغیر ورزش کرنے کے قابل بناتا ہے۔ یہ کبھی کبھی دباؤ ہونے کے بغیر مجھے روزہ رکھنے دیتا ہے۔ لیکن نیند میرے لئے غیر گفت و شنید ہے۔ اور مجھے بھی آپ کی بات کو محرومی کی بجائے خود کو تیز کرنا سیکھنا پڑا۔ اگر ہم کسی بری چیز سے بچنے کی کوشش کر رہے ہیں ، اس کے بجائے ، بطور توانائی کے طور پر صرف ایندھن اور کیلوری کے بارے میں سوچنے کی چیزوں کو تبدیل کر دیتے ہیں ، تو ہم سوچنا شروع کر سکتے ہیں کہ میرے جسم میں کون سی چیز بہتر ہے۔ اور خاص طور پر میٹابولک لچکدار نقطہ پر ، میں ، بہت سارے دن بہت زیادہ کھانا کھاتا ہوں۔ اور میں نے یہ بھی پایا کہ جتنا میں اس کی تعمیر کررہا ہوں ، اتنا ہی میں کھاتا ہوں ، خاص طور پر جب مجھے کافی پروٹین مل جاتا ہے اور کافی صحتمند چکنائی ملتی ہے ، میں واقعتا still اب بھی وزن کم کرنے اور بہت سارے پٹھوں پر لگ جاتا ہوں۔ لیکن میں یہ کام ایندھن کے ذریعہ کر رہا ہوں۔ لہذا میں اپنے جسم سے محروم نہیں ہورہا ہوں۔ میرے جسم میں یہ سیکھ رہا ہے کہ کس طرح زیادہ موثر طریقے سے جلایا جائے اور اس کھانے کو بطور ایندھن کیسے استعمال کیا جائے جیسے احساس ہوتا ہے کہ مجھے کیلوری کو دور کرنا ہے۔ اور مجھے لگتا ہے کہ یہ بھی ایک ٹکڑا بننے والا ہے ، ایسا لگتا ہے ، جیسے عمر رسیدہ مساوات میں۔ میں نے اس کے بارے میں مزید سوچنا شروع کیا ہے ، چونکہ میں عمر بڑھ گیا ہوں اور مجھے یہ احساس ہو رہا ہے کہ میں سورج سے بچنے والا نہیں ہوں گا کیونکہ مجھے لگتا ہے کہ سورج کو بے حد فوائد حاصل ہیں۔ لہذا ، میں یہ یقینی بناتا ہوں کہ میں اپنی جلد کی دیکھ بھال کروں گا ، لیکن میں دھوپ سے بچنے والا نہیں ہوں۔

اور اس طرح یہ جانتے ہوئے کہ ، میں اپنی عمر کو احسن طریقے سے مدد کرنے کے لئے کس طرح کام کرسکتا ہوں؟ میں بڑھاپے کا مخالف نہیں ہوں۔ میرے خیال میں یہ زندگی کا ایک خوبصورت حصہ ہے۔ لیکن میں اس میں جلدی جلدی جلدی نہیں جانا چاہتا ہوں۔ میں جانتا ہوں کہ یہ وہ علاقہ ہے جس پر آپ نے اینٹی ایجنگ ورلڈ پر بھی بہت تحقیق کی ہے۔ آپ نے لوگوں کو اس طرح کے اضافی سامان اور چیزوں کی مدد سے مدد فراہم کرنے میں مدد فراہم کی ہے۔ اور اسی طرح ، اس پر آپ کے واقعتا vast وسیع تر علم کی روشنی سے ، آپ کے خیال میں سوئی کی سب سے بڑی حرکت کرنے والے میں سے کیا سوچتے ہیں جو عمر کے ساتھ ہی عمر بڑھنے اور ہمارے جسم کی حفاظت کرنے کی بات کرتے ہیں؟ کیونکہ یقینی طور پر ، یہ صرف جھرریوں کے بارے میں نہیں ہے یا ہمارے چہرے پر جھریاں نہیں ہے۔ ہم سیلولر سطح پر بھی بات کر رہے ہیں ، اپنے آپ کو بچائیں گے اور اپنے جسم کی حفاظت کریں گے اور گریز کریں گے ، آپ جانتے ہو ، صرف جھریاں پڑنے سے زیادہ صحت کے مسائل ہیں۔ تو ، آپ ان چیزوں پر آپ کا کیا خیال ہے جو ہم عمر رسیدہ انسداد کے لئے کر سکتے ہیں؟

شان: ٹھیک ہے ، یقینا that اس میں لچک کا عنصر بڑے پیمانے پر ہے ، اور ہمدرد اعصابی نظام میں توازن پیدا کرنے کے ل that اس میں سے کچھ بہت بڑے پیمانے پر ہونے جا رہے ہیں۔ اور میرے نزدیک ، بنیاد یہ ہے کہ خود سے محبت کرنا اور علاج معالجے کرنا۔ اور اس طرح ہم ان میں سے گزرے ، لیکن اگر ہم مزید تکنیکی حاصل کرنا چاہتے ہیں تو ، آپ جانتے ہو ، صرف کیٹوجینک غذا سے شروع کرنا ، جو میرے لئے مددگار تھا ، اس کی ایک وجہ ہے کہ ، آپ جانتے ہو ، لوگ اس طرح ہیں ، “اوہ ، وہ ایسا ہی ہے just like… What is it? The miracle diet? Like, it does like Alzheimer’s and cancer and blah, blah? You know, how does it…? It’s ridiculous. People all of a sudden get energy on it?” So one of the reasons that it does that is going back to your point of metabolic flexibility, is that you are dual-fuel. Right now, most people are mono-fuel. They’re only using glucose. They’re just getting carbohydrates all day long.

They’re eating, like, six to eight times a day. They’re snacking. They’re eating. They’re getting, you know, the sugary stuff. You walk in a convenience store, you go to the vending machine, and it’s all sugar, and it’s all tempting. And it’s all engineered ultra-processed food that has bliss points associated with it, acids, and salts, and sweets, and bubbly. It’s got tingles. And all of that is engineered, and it’s meant to override satiety signals. And when you get back to whole food, you get back to feeling full again. That’s hugely important. But being dual-fuel, allowing yourself to use ketones and glucose, then allows you to not run into metabolic dysfunction. And almost all diseases in biological aging over chronological aging is coming from metabolic dysfunction. So, ultimately, that means the mitochondria are not producing enough energy for your body. It’s a state called insufficient cellular energy states.

And then there’s a windfall of things that happen as a result of that, like your telomere length shortens, and you have inflammation chronically, glycation damage, which is blood sugar damage. And that actually gets called advanced glycation end products, AGEs, appropriately named. And then there’s oxidation, essentially, like, you know, rust to, like, iron chain or something like that. And that happens in our body. So there’s glycation inflammation, oxidation, and lack of cellular energy. And then it can show up in fibromyalgia, where you’re getting that chronic, inflamed tissue. It can show up in hypertonic muscles, where your muscles aren’t relaxing like they should. It can show up with chronic fatigue syndrome and autoimmunity because you don’t have enough energy and you’re running into all these problems. And it’s literally like trying to… You’ve got a Ferrari and you’re putting like diesel in it. You know, it’s just not the right fuel and it’s not moving well enough.

So you need to eat a whole food diet is critical, lower the sugar. Move your body, especially right after you eat. It’s called a postprandial exercise. Like, literally take a stroll right after you eat. It helps lower that blood glucose and get the insulin down. You know, then get your, you know, gym bag out. Get your shoes out, whatever it takes, so that you actually go for a walk in the morning or go to the gym. Or if you’ve got a home gym, do that. Like, you know, try and get all the pieces in place so that you can guarantee that you get out and exercise. And get these things in place. And then if you wanna experiment with a ketogenic diet, I always tell someone that’s down the road. Like, once you’ve kind of locked in the other pieces, then you can experiment with keto, but you need to get to some of the basics of foundation, like, getting yourself off the ultra-processed high bliss point food.

And here’s an example of bliss point food. So if I was to give you raw almonds, you would eat, you know, a handful, maybe if you’re hungry. If I roast them, it brings out a sweetness and a different note in them. Then if I add oil to them, you’d it eat more. And then if I add salt to the oil, then if I add honey to the salt in the oil, it’s sweet, then I add habanero, so it’s sweet and spicy. And they literally do this. It’s a game to, like, trigger your brains for a high dopamine serotonin response, overriding satiety, and you’re addicted, and you keep eating them. You’d eat the whole bag. And it’s just not natural for us. And even with drinks, you know, they work on when you open it, like much of a shhhh, you know, the carbonation makes because that triggers you psychosomatically to get ready. Some enzymes and, you know, different ghrelin, and leptin, and some of these things start kicking in, and there’s anticipatory things that are happening with serotonin and dopamine.

And then they make the sweetness and the flavor on the front end of the soda or the drink, not on the back end. So you are left wanting more and you’ll see people take that lid on and off, on and off, on and off of the bottle while they’re drinking it, put it down, put it back to their mouth, put it down, put it back. It’s literally because you can’t stop. And they even have slogans like that. “Once you pop, you can’t stop. You can’t just eat one.” This is all engineering. There’s food scientists that make you overeat. The battle is real. When you walk in that convenience store, it’s all addictions. You have, like, caffeine, sugar, corn, lottery, tobacco, whatever. And everything’s colorful, colorful liquids, colorful candies. It’s hard to get out of there without succumbing to that. So the battle is real. So if you can move to whole food, if you can move your body and get back on track to where you should be, then you can experiment with things like Keto.

Katie: I love that you brought that up, getting those basics in line first, and dealing with getting out of a state of stress and avoiding the, like, really just blatantly big ones first, before you start getting into the specifics or certainly before you start getting into the more biohacky stuff. Like, I’ve said that for so long, you can’t out bio-hack a bad diet or lack of sleep, and you can’t out supplement a bad diet or lack of sleep. You’ve gotta start with the big pieces first, like breathing, moving, eating, before you add anything else. I love that tip about exercising after eating. Like, I think I’ve heard that in passing before. But that makes so much sense. And this I’m guessing, just to clarify, doesn’t have to be a lot of movement and probably should not be high-intensity movement, but just some kind of gentle, slow movement, which probably also happens in Blue Zones. I’m guessing, like, maybe walk home after a nice calm dinner with their friends. Right?

Shawn: Exactly. Exactly right. Yeah, like a 10 to 20-minute stroll, light walk, and it up-regulates the glute forward translocation, essentially just helping you lower the blood glucose and lower insulin as well.

Katie: Very cool.

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Katie: Okay. So now we can finally delve into something I’m really excited to hear your take on because you have so much experience firsthand, which is the supplement world and I think good supplements. Because certainly there are thousands and thousands, 10s of thousands of options available. And they all write really great sales letters and convince you that you should be taking all of them, yet all of them probably should not be taking 3,000 supplements. So, as someone who’s seen the inside of the industry, and like I have heard from three of the people I trust most in the world, that you formulate the best supplements, and you don’t put any of the bad stuff, and you don’t put fillers, and you absolutely will not even do it if it’s not gonna be effective, so what should we be looking for when it comes to supplements? And how can we know, for us specifically, like, how to choose a good supplement?

Shawn: Yeah, some of the big things are, one, it needs to be a company that you do trust. Ideally, it’s a company that’s been around a while. New companies might be great. I mean, it’s hard to say but certainly like a company that’s been around 20 years is more trusted. I mean, they have a greater body of work. You are allowed to reach out to companies and ask for testing results. That is part of the law. So any company, you can call up and say, “Hey, can I see your testing results for these products?” If they are reluctant to do so, then I would be reluctant to use that brand. Looking on the bottle and seeing if they have crazy claims, “800% more such and such, 500% less of these.” Crazy claims are a big red flag. I also don’t like proprietary blends. I cannot stand proprietary blends. I wanna see each ingredient listed out individually and see the exact dose, the exact form, the genus and species of that herb, the plant part.

So it should say, you know, “Ginseng root, standardized for ginsena side A, 30 milligrams.” Each ingredient, I wanna see that so I can know whether they’re dosed appropriately. There’s a practice that’s been done for years and years called fairy dusting, that they take that proprietary blend, and it might have 20 ingredients in it, and you think, “Oh, all 20 of these ingredients are amazing. I’ve heard of all of these things. That’s great that this one capsule has 20 ingredients in it.” But meanwhile, like, one of those ingredients needs 500 milligrams to be efficacious. So, that’s a red flag clearly that, you know, all these ingredients can’t be at the efficacious dose. Also know that it’s put in order of descending mass. So, that thing that comes first in the proprietary blend could be 99% of that proprietary blend, and then you have less than one milligram of everything else in the blend. And that’s legal. And it’s frustrating.

So, you know, look at whatever is first, like, maybe creatine monohydrate is first in some muscle-boosting blend, and creatine is about $4 a kilo. It’s a great ingredient. I love it, but it’s super cheap. So you’re like, “Oh, cool, it’s got creatine, but it’s got these other 19 ingredients I love as well.” But it really doesn’t. It has fairy dusted amounts of those other ingredients. So that’s a huge frustration for me and something that I look out for.

And, you know, I think looking at, is it made by a formulator that knows what they’re doing? I think once you get above five or so ingredients, barring like a multivitamin, I think that doesn’t make a whole lot of sense. Usually, you want ingredients, if this is for, let’s say blood sugar or anti-aging, that there’s a mechanism of action for each of those ingredients that are complimentary. If you have three ingredients that all work on the same mechanism of action that are just in there so people say, “Oh, I’ve heard of those,” then that doesn’t make sense. You pick the one that works best, that’s most efficacious. And that’s the ingredient you choose. And then you look at a different mechanism that complements that one, a different pathway that helps blood sugar, and then you get the best ingredient for that one. And that’s what good formulating is. It isn’t just, “I’m gonna include all these ingredients so people have heard of them. I’m gonna get…” You know, and another thing, like with that clarity bit I’m talking about is, for example, someone might include Ginseng. But really all the benefit for the research is in the root. So if you don’t see the plant part, they could just be including the whole plant or the stem and the leaves.

And that part has literally no benefit. But they’re listing Ginseng and you say, “Oh, I like Ginseng. I heard Ginseng’s good.” But it’s not the root, the expensive part. They’re getting the part that gets thrown out from other people that are doing the right thing. So there’s a lot to it. And really, you wanna look at, also, if this is made in a GMP manufacturing factory plant, like, where there’s good manufacturing practice, that has been FDA inspected. And, you know, you’re not getting things in that product that you don’t wanna get, like heavy metals, or banned substances, and things like that. So, it being made at the proper place and having that good track record is important as well. And sometimes there’s third-party information, third party testing that you can find as well from places like Labdoor or Consumer Reports or, you know, companies like that, that’s worth looking at as well. And then lastly, I would say you can look at Amazon reviews. Yes, those can be manipulated. But if someone has a lot of bad ones, that’s certainly a sign that something isn’t right. But that would be some advice I’d give on how to choose the supplement, and then we can talk about what supplements to pick. But yeah.

Katie: Yeah, I do wanna go deeper on which ones to pick. And I love that you brought up, you know, just because people make claims like 800% more of something, I mean, that may sound great in marketing, but we also have to go, “Do we actually need 800% more of this thing?” Like, often there’s a standard dose that’s the most effective and it’s just, like, you know, water boils at 212 degrees. It doesn’t get more boiled if you get it hotter. You know, we don’t always need more of it. It might be ineffective or I would guess at some point a lot of things can become harmful. Just because they’re good in a certain dose doesn’t make them good in every dose. I’m curious, just on a personal level or what you recommend, if you cycle supplements. This is something I started doing with the recommendation of a doctor from Switzerland, who said, “Don’t do anything every single day.” Like, don’t ever give your body an input every day. So do you do that as well? Do you cycle what you take?

Shawn: Hundred percent. I 100% agree with that. I think that would not make sense to chronically overuse something. I mean, if you even think about drugs and the way they work, like typically they inhibit some enzyme, and they work for a week or two weeks, and you can kind of keep inhibiting that enzyme, getting that benefit. Let’s say it’s that Cox-2 inhibitor, like with non-steroidal anti-inflammatories like ibuprofen. But if you use it every single day, then your body comes to expect that, and then your body tries to maintain homeostasis, getting back to some version of normal. So it’ll find a way through, over, under that blockage of that enzyme, and then you start running into all the side effects because it’s trying to get your body back to what it thinks is normal.

So yeah, if you do something too chronically, it can actually work against you. I definitely agree with that. I think it’s most ideal to do that. And you get different benefits from different things. Like, with the adaptogens that we were talking about, you know, there’s things like Maca, Rhodiola, Ashwagandha, Ginseng. And what’s cool is, they’re like the most storied herbs in, like, each culture. Like, Maca down in South America, Asia, with Ginseng, Russia, Rhodiola, India, Ashwagandha. But to get the most benefits, like you’re saying, it’s usually in those first few weeks. So I like to just cycle through them and continue to get the resilience benefits. But, you know, not, like, have my body become too dependent on it and then, therefore, have no more positive benefit. So, yeah, I totally agree with that.

Katie: Okay. I love that. So then let’s go deeper on how do we know what supplements we need? And I guess a piggyback question to that would be, what are you personally taking right now or personally excited about right now?

Shawn: Okay. All right. So, my top supplements, number one is probably surprising to people, but it’s Berberine because I believe so much in metabolic dysfunction. Berberine is something that is a glucose disposal agent. And of all the drugs in anti-aging in the longevity field, everyone knows Metformin. And Metformin has been shown to help people live two to two-and-a-half years longer that are already healthy. I’m not even talking about diabetics. Diabetics, it can be a game-changer. But Metformin is a drug and causes some B12 deficiency, also has been recalled recently by the FDA for being tainted. Berberine has been shown to be as good as if not better than in head to head studies to Metformin. And then there’s a version called dihydroberberine that I patented, that’s about five times more bioavailable, and doesn’t have the GI distress associated with Berberine or Metformin because your body has to convert at the gut Berberine to dihydroberberine, so you’re just taking the active form. And then in the plasma, it actually converts back to Berberine again. But you’re taking that active form, so you can take much lower doses, don’t have the GI distress, and you’re getting all these longevity benefits. So most of us are insulin resistant to some degree, glucose-intolerant to some degree. But even people that have low hemoglobin A1c, low resting blood glucose still see benefit. The lower you can push it down, the better, honestly. So that’s the big one. That’s where I’m starting. I do believe in taking, like, a quality multi that has Coenzymated B vitamins. That means, again, kind of like what I was saying with dihydroberberine, they’re already in their active form. So they don’t have to be converted.

So that means like with B12 methylcobalamin. That means with folate that it’s 5-methyltetrahydrofolate. Some people just call it methylfolate because you’ve probably heard some people are MTHFR, right? Like, they have that gene where they don’t convert folate to the active form very well. So, those can cause issues like anemia, and you don’t even know why. I’m taking plenty of folate. Why do I have this? So, if you get your B vitamins in this more expensive, better coenzymated version, that’s better for you. And then also getting the minerals in that multi in their organic forms, things like malate or citrate or amino acid chelates, like glycinate, things like that are much better than things like oxide or carbonates. Those are kind of inferior forms of the minerals.

Fish oil, I’m a huge fan of. I know that seems kind of basic but IDHA fish oil, a lot of your brain is phospholipids. DHA feeds the brain. It can convert to EPA, which is cardioprotective anti-inflammatory. So I’m just a big fan of getting fish oil. And we have way too high a ratio of Omega-6 fatty acids to Omega-3, in our country. We need a lot more Omega-3s. There’s a new ingredient that I’ve helped bring out to the market that is kind of mind-blowing to me, it’s called ergothianine. It’s an amino acid that you find in mushrooms. And the efficacious amount is only like 5 to 10 milligrams. And it really could be the whole reason that so many of these mushrooms are so powerful when we’re taking Maitake, Shiitake, Reishi, Lion’s Mane, Turkey Tail. We’re seeing all these benefits on the immune system, on VO2 Max and performance, on resilience adaptogens. And what we’re seeing is ergothianine has its own transporter in your body, specific for ergothianine. And it has a storage system specific for ergothianine.

This is crazy. Like, we are literally adapted for this amino acid. And what’s cool is it protects the mitochondria, which like I said, is probably the most important thing in aging, in our cellular energy, and just our wellness overall. And so, this is protecting you from mitochondrial dysfunction. And most antioxidants work kind of at a cellular level, and there can be thresholds where they become pro-oxidant and almost counterproductive. You see that with cancer and a lot of different things or even like timing it around a workout. It could be counterproductive. Ergothianine isn’t like that. It literally works to protect the mitochondria and your body decides when it needs it. And so it’s really amazing, especially in this time where we need more immunity, we need more protection. So I really like that one.

Probiotics, I’m a big fan of but it’s super confusing. We need a lot more research. We definitely know that gut microbiome is massive for our health. There’s the gut-brain access. You know, some people call the gut the second brain. I think some people are actually arguing now that it might be the first brain. A lot of our neurotransmitters are in our gut, actually, more than our brain, like the dopamine, serotonin, GABA, acetylcholine, all these things are in the gut. And a lot of our depression and disease states start in the gut. So, you know, getting a healthy gut and making sure you don’t have things like leaky gut, are pretty critical. So, taking prebiotics is good. Having fermented foods is good. Prebiotics are, like, these short-chain fibers that feed that bacteria in the gut. And then probiotics, I like in the spore form or microencapsulated form because they’re protected. They’re protected in shipment. They’re protected on the shelf. And they’re also protected when you swallow them, and it has to pass through your hydrochloric acid in your stomach. So I like getting, like, these more stabilized protected forms.

The most interesting thing to add to this now is something called butyrate. It’s a short-chain fatty acid that these probiotics actually make. And it’s super important for gut health, and actually can feed into beta-hydroxybutyrate, which is ketones, which is a whole other discussion. But it’s really cool that you can get butyrate now on the market. And the best form is a triglyceride form called tributyrin. And when you put them all together, these prebiotics, the probiotics, and the butyrate, the postbiotic as it’s called, then you get something called a synbiotic because they’re all working together to help with your gut health and reshape that gut. But we do need a lot more research on what specific strains to take.

There was just some data I read today that cardiovascular disease, they can actually use some markers of the gut microbiome and see that if you have these certain strains in this ratio, that your propensity to get cardiovascular disease is much greater. So there’s so much research that we need, and it’s a little confusing right now. But I’d say it’s still important to try and get a quality synbiotic, if you can, from a good company. Let’s see what else do I got? I’m thinking, if immune system is a big deal from time to time, I do boost up my zinc. I do take certainly extra D3. Depending on how much sun I’m getting, D3 is very important. Taking that oil form, and if you consume it with a fatty meal or take it with other oil, it’s better absorbed. I also like getting my D3 with K2. They’re very synergistic and work well together. I think you should get at least 5,000 IUs a day. If you’re not getting outside, then 10,000 IUs. And that’s helpful.

And then there is a compound called AHCC from mushrooms that is really expensive. And for me, when I’m crashing with my autoimmunity, it doesn’t happen much anymore, but if I’m really overflowing on that bucket, I have, like, some red eye flight and I’ve got a speech the next day, and whatever whatever, like this AHCC brings me back every time. It’s a little pricey but it works. There’s also an amino acid that’s actually cheap that helps too, called lysine. So those are some kind of autoimmunity hacks. And I like taking additional magnesium because we’re just so deficient in it. And most multis don’t have enough. Magnesium glycinate is my favorite. It helps with regularity. It helps with muscle contraction. It helps with sleep, immunity, so many things. And vitamin C is an incredible vitamin and antioxidants. I like the liposomal form of vitamin C and taking a higher dose. It’s hard to go above a gram of regular vitamin C because you just get GI distress. But, you know, if you can’t get in and get IV vitamin C, like once a month or something like that, where you can knock out all kinds of pathogens, at least taking a liposomal vitamin C is ideal. So that would be some of my big guns there.

Katie: Awesome. I’m over here taking notes. And I have at least one more topic I definitely wanna delve into if you still have a few minutes.

Shawn: Yeah, of course.

Katie: Another just quick follow up question. I have heard from quite a few readers and I have experienced this myself to some degree. When I start trying to ramp up my magnesium dose, I will sometimes get, like, skin rashes. Any idea what’s going on there? Even with the magnesium glycinate form, is that…? I’ve heard it potentially could be a histamine issue. Do you think this is a source issue or what would you…? Any idea on that?

Shawn: It does sound like a histamine issue. And histamine is so fascinating. It’s something I’ve been studying quite a bit lately. Like, you know, the antihistamines tend to take your energy down. Like, if you think of Benadryl, and I don’t know if you know… Like, have you ever used like Provigil or Nuvigil. It’s also called Modafinil. It helps with, like, alertness. It’s one of the most popular nootropics or study drugs out there that actually works on that histamine pathway. And histamine has a lot to do with alertness and wakefulness. But yeah, there’s a lot of, like, broken histamine pathway stuff that we have, that certainly can tie into things like leaky gut and there’s even leaky brain now, like I was talking about, that gut-brain access. But where these things that are passing through the blood-brain barrier in the brain that shouldn’t be or things that are passing through what should be tight junctions in the gut that shouldn’t be and are inflammatory. And so sometimes, yes, like, if you’re getting supplements maybe that aren’t the cleanest, like maybe it’s coming from a facility that has certain things that are allergic triggers for you, like, think of like tree nuts or, you know, gluten or whatever that could be in there, that’s possible. And it just depends on not only on the outside of it but, like, the powders. Like, what was it that they just processed, just before that magnesium? And especially if it’s a tablet. You know, like, there’s the binders and fillers in tablets add some complexity too. So, that’s where that whole, like, really high-end GMP thing makes a big difference.

If I was going to start somewhere and make my judgment, I’d always start with the most expensive, best form. And then once you know how it does for your body, then you can maybe back down and try some other ones that are a little cheaper, that have good reviews on Amazon or whatever. But like a company like Thorne or, you know, I formula a biotrust and Dymatize, I can tell you, like, my quality control is second to none. So I know those are there. But, like, Thorne is, like, a really high-end company, Pure Encapsulations, Doctor’s Best, those are some, like, really good ones, where if you start there, then at least you have, like, a guidepost to say, “Okay, like, it’s the magnesium, it’s not how it’s getting processed.” So, that’s what I’d look at.

Katie: Okay. Cool. Made notes on that as well. And then last big topic. We talked about this a little bit in-person. I feel like this is gonna be the new thing that people get excited about and start to explore. The idea of peptides. That might also be a new topic for a lot of people listening. So, to start broad, can you explain what peptides are and then maybe give us a few examples of how we’re starting to learn about how they can be used?

Shawn: Peptides is an encompassing term now. It’s not always what these compounds are. But what it means is that you have an amino acid, which is a building block. And multiple amino acids make peptides. And you can have a dipeptide, that’s two amino acids. You can have an oligopeptide, that’s like 13 amino acids, or a polypeptide, which is 20 or more. And, like, there’s different hormones in things that are made up of peptides. Like, for example, like insulin, or growth hormone, are peptides. So, there’s a lot of research going into some natural peptides that have physiologic impact and then some that aren’t natural, but let’s say, they don’t have the side effects that you would expect. Like, there’s a whole class, for example, called SARMS, that are selective androgen receptor modulators that work like steroids, but without the side effects associated with steroids.

So that’s a very interesting class going into the future, where you certainly have cachexia and sarcopenia issues with people not being able to maintain muscle mass but you don’t want the side effects of steroids. And, of course, they’re getting abused, like you would expect, in so many other circles, with athletes, etc. But certainly, as we age, muscle is so important. Like, one of the best predictors of longevity is actually grip strength. It’s one of the simplest tests of whether you’re going to live long or not, whether you’re healthy or not, is grip strength. Really simple test to do. But so these peptides, you have all kinds of peptides, these ones that help your brain, like Cerebrolysin or Dihexa. You have ones that are totally anti-inflammatory and healing. Ones that I use pretty often. Like there’s one called BPC-157 and TB-500 or Thymosin Beta-4. Both of those are incredible, like, to, you know, inject into, let’s say if you just had a surgery, and you used just insulin needles. And these don’t really hurt.

But you do have to know how to mix these bacteriostatic water and all this stuff or you can work with certain physicians that are mixing these peptides and working on anti-aging, and longevity, and healing. Dr. Daniel Stickler is an example. Aperon in Austin, Texas. There’s people all over the country that are doing this that you can look into. Certainly see if they have the certifications and qualifications. But these peptides holds so much promise. There’s another one, for example, Melanotan that actually makes you look more tan from melanin in the skin. And the interesting thing is, you know, usually when you’re darker skin, you are more protected from the photo-oxidation, the photodamage from the sun. And so not only does it give you that tan from an injection, but it also protects you from your skin aging as fast. So, a lot of these peptides are really fascinating. You know, most are injected, some are oral, some are internasal. But it’s becoming a huge science and its way outpacing, you know, the typical pharmacy and medical path of writing out a prescription. Like, you really have to work with some progressive doctors that know what they’re doing. I would really recommend that because you could get unclean sources of these. You could take the wrong doses. You might not mix them correctly. Again, with that bacteriostatic water, get the right needles, all that. But definitely something to look into with longevity, with anti-aging, is peptides. Huge area.

Katie: That’s fascinating. I’ve seen some of the research on these and I’m excited to keep seeing more. I knew you would be able to explain that well. And I feel like we might have to probably do a round 2 as these get more common and people follow up with more specific questions. I cannot believe how quickly our time is flying by today. And I think if you’re up for it, we’re gonna have to do more rounds of this one day because, like, I barely scratched the surface of everything I wanna ask you. But a question I love to selfishly ask at the end because I’m always looking for new books is, if there’s a book or a number of books that have really drastically changed your life, and if so, what they are and why?

Shawn: The “Four Agreements,” is super profound, not only for the actual four agreements, and don’t take anything personal is probably the one that I’ve struggled to most, but the idea of the agreements that you make throughout your life, that you let people project on you, hurt people hurt people. You let people project these things on you and say, “You’re ugly. You’re not smart. You’re not good enough. You’ll fail.” And you believe them. You make these agreements. When you come out of the womb, you are beautiful. You are perfect. You are a genius. You’re the best person in the world that’s ready to do anything. And it’s only through life that you learn all these lessons. We call them lessons. But really you make these agreements, that you’re not good enough. And it’s not true. So I think that book is really powerful. I love “The Obstacle Is the Way” by Ryan Holiday. That is certainly a growth mindset. It’s stoicism. It’s essentially that resiliency that we’re talking about, that not only is the obstacle not bad to have in your life, but it’s so good. It’s how you get stronger, become better. It’s how you become more resilient, harder to kill. It’s how you find your purpose. I mean, if I didn’t get sick, if I didn’t have all those struggles, I wouldn’t empathize with all the people I do today. I wouldn’t be here on this podcast with you. I wouldn’t have the certifications I have. I would be a totally different person. And I’m a better person for having gone through all those struggles.

And the last book, kind of along those lines, is probably Simon Sinek’s “Start With your Why.” It’s just finding your purpose. Like, really bringing clarity to that, I think is so important. Most people talk about their truth, but they really don’t know what it is. They haven’t done the deep self-work. And that’s another discussion about, like, you know, going to therapists, doing plant medicine, having great friends and mentors, all these other things. But I like his method of kind of clearing away all these shiny things that are distracting you, and really focusing on what lights you up, and then saying to go after that with full force because that is who you are, that is your why. And so, those books are probably the most profound for me.

Katie: I love all of those. I will make sure those are linked in the show notes at wellnessmama.fm for any of you guys listening so you can find them, along with I’ve been taking notes over here, if you see me looking to the right on everything that you’re saying, including supplements I’m gonna play with now. And like I said, I’m gonna have to have you back on. This was so much fun. I feel like we could have a dozen fun conversations that would really help a lot of people. But for today, I’m very, very grateful for your time. I know how busy and how valuable you are. And I’m so grateful that you took the time to share today.

Shawn: I love talking to you. I love your authenticity. You do blow me away and it’s a blessing. It’s really a blessing to talk to you, to know you, to now have you in my life. I don’t take that lightly. I always think, like, when these conversations and these friendships develop, that that’s like it’s meant to be and it’s really a part of my path. You know, kind of, like, the obstacle is the way, like this friendship is the way too. And I don’t take that lightly and I wanna reciprocate great friendship to you and great conversation to you. So anything you need from me, I’m here for you. And I’m just so thankful for you.

Katie: Thank you. And thanks as always to all of you for listening, for sharing your most valuable resource, your time, with us today. We’re both so grateful that you did. And I hope that you will join me again on the next episode of the “Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.



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