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

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dark chocolate addiction

A press release from Loma Linda University reports that two new studies show dark chocolate consumption reduces stress and inflammation, while improving memory, immunity and mood. These are wonderful results from human trials and if you’re like most of us I’m sure this subject brings great delight! However (and sorry to be the party-pooper here), there are a number reasons why you may want to hold back on the excitement: if you’re addicted to chocolate and/or sugar this is a big red flag, and if dietary oxalates and caffeine are issues for you then this news won’t be good. But there may be ways you can get some of the benefits without the harmful effects (more on that below).

These papers were presented as posters at the Experimental Biology 2018 annual meeting in San Diego, and the press release reports that

dark chocolate with a high concentration of cacao (minimally 70% cacao, 30% organic cane sugar) has positive effects on stress levels, inflammation, mood, memory and immunity. While it is well known that cacao is a major source of flavonoids, this is the first time the effect has been studied in human subjects to determine how it can support cognitive, endocrine and cardiovascular health.

Lee S. Berk, a researcher in psychoneuroimmunology and food science from Loma Linda University, School of Allied Health Professions, served as principal investigator on both studies and stated the following:

For years, we have looked at the influence of dark chocolate on neurological functions from the standpoint of sugar content – the more sugar, the happier we are. This is the first time that we have looked at the impact of large amounts of cacao in doses as small as a regular-sized chocolate bar in humans over short or long periods of time, and are encouraged by the findings. These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity and other beneficial effects [such as enhanced neuroplasticity].

The flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents, with known mechanisms beneficial for brain and cardiovascular health.

In these 2 small studies (which have yet to be published in a peer-review journal) the consumption of 48g of 70% dark organic chocolate offered many of these health benefits in as quickly as 30 mins (in one the study) and when consumed every day for a week (in the other study).

In case you’re wondering how much this means in practical terms: 48 g is just over an ounce and a half, or 2 tablespoons. So think about 2 squares of 70% dark chocolate.

But are you addicted to chocolate? And do you binge?

I know I sounded like a real party pooper in the introduction but if your eyes lit up or you even got a little teary-eyed or felt a really warm “I so deserve this treat” glow or you felt realy joy at the thought of indulging (or maybe all of the above emotions) when you read the subject line then these may be red flag for you. But despair not as there are ways to help you not overdo it and binge on a week’s supply of dark chocolate in one sitting. If you relate to the binge comment you know exactly what I mean and have felt that deep regret and shame afterwards.

Lorraine shares this about her chocolate addiction:

the minute I start eating it – I am like a heroin addict. I can’t stop. I end up bingeing for a few weeks as it’s all I can think about. It’s the weirdest thing – so I mainly abstain from it and have a slip, binge, anxiety relapse about once a year until I am able to buckle down and fight the cravings knowing the anxiety is not worth the euphoria.

For some people the anxiety that is caused by chocolate is too severe (more on that below) but if Lorraine’s anxiety and bingeing are related there may be a solution for her and if yes, it would be the GABA solution below.

The brain chemistry balancing solution for bingeing

Cravings for chocolate can often be due to brain chemical imbalances and when these are addressed no willpower is required and there are no feelings of being deprived. Here is a simple way to help you figure it out:

  • if you have to eat chocolate when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the desire on the spot
  • if you stress-eat your chocolate cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
  • if you eat chocolate to feel happy (and especially from late afternoon onwards) then your cravings are likely due to low serotonin, and tryptophan stops the cravings and boosts mood and reduces anxiety
  • if you eat chocolate for an energy boost then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost
  • if you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that “I deserve-it-reward-eating” and also give you a hug-like mood boost

I write more about this in the glutamine cravings blog and you can find all the individual amino acids listed on my supplements blog here with details on how to purchase them from my distributor.

Once you have this figured out this brain balancing there is no bingeing, you can eat a small portion and feel very satisfied and will actually address some mood and anxiety issues at the same time!

Dark chocolate is a no-no if dietary oxalates are an issue for you

If dietary oxalates cause you issues like anxiety, insomnia, vulvar pain, urinary issues, or other pain (for me they cause dreadful foot pain – like shards of glass combined with hot coals)

When considering high oxalate foods, 41mg and above is considered an exceptionally high oxalate food. In one study, the total oxalate contents of 34 samples of dark chocolate collected from 13 different countries ranged from 155 to 485 mg/100 g which equates to around 77 to 240mg for 48g.   So dark chocolate does need to be avoided and I would not even consider eating some even with calcium citrate or magnesium citrate.

In a related study published last year by lead author Professor Lee Birk, Is Chocolate Beneficial for Brain Health? the 20 subjects were subjected to a sequence of cacao sensory awareness tasks ranging from:

  • recall of past experiences
  • imagine eating chocolate right now
  • visualization/looking at real chocolate
  • olfaction [or sense of smell]
  • taste but not swallow
  • and finally chocolate consumption (70% cocoa bar) to satiation

And for many the above provided benefits for them. For me a good long deep sniff of dark chocolate feels quite satisfying, as strange as it may sound.

I do sometimes miss the texture of melted chocolate but solid coconut butter satisfies that need. Believe it or not, but so does pemmican, a savory snack that is made with beef fat and beef jerky, honey/cherries and sea salt. Check out pemmican from US Wellness Meats here (my affiliate link).

Avoid it if the caffeine causes anxiety, insomnia, heart palpitations and/or migraines

For many of my clients the caffeine in dark chocolate can cause anxiety, insomnia, heart palpitations and/or migraines. Some of these “twitchy” effects may also be due to the theobromine, a chemical compound, which roughly translates to “food of the gods” and is also what makes chocolate deadly for dogs.

I have to admit that chocolate would be my “drug” of choice before cakes, cookies or sweets. Putting aside the oxalate issues, it also affects my sleep and creates mild anxiety/sort of edginess with mild heart palpitations with restless sleep. This is how I remember a coffee buzz feeling. But worse than this is the migraine I get a day or 2 days later. It is wicked pain above my left eye that leaves me horizontal for a day. So, no chocolate for me unfortunately, other than enjoying the aroma of it.

Carob as a delicious alternative

Carob is a delicious alternative to dark chocolate as it doesn’t contain caffeine and is lower in oxalates. It has a definite chocolate-like flavor.

A 2002 study found that carob may actually have calming effects. It is also antioxidant rich, contains the polyphenol gallic acid which has been shown to help metabolic syndrome, has chemoprotective properties and helps with digestion.

Check out my Carob Cinnamon Delight al la Trudy hot beverage recipe and this recipe for Carob Coconut Avocado bites (leave out the sesame seeds and add extra coconut flakes if oxalates are an issue).

Organic and Fair Trade of course

If you can get to enjoy dark chocolate be sure to consume only organic as cocoa plants are heavily sprayed, Other than the concerns with the actual pesticides and insecticides, there is cause for concern about raised copper levels because of copper-based pesticides.

Fair Trade is a global movement made up of a diverse network of producers, companies, shoppers, advocates, and organizations putting people and planet first

I know I’m going to get questions on what brands I recommend that are organic, Fair Trade and gluten-free so here goes – Vital Choice is my pick right now.

Vital Choice has quality dark chocolate that is both organic and Fair Trade. It is labeled gluten-free but they state it is “Manufactured on shared equipment with products containing wheat, milk, peanuts, and tree nuts.” I have not had any reports of anyone having a gluten issue with it but please use your own discretion. Here is the link to check them out and make a purchase (it is my affiliate link). Simply search for dark chocolate.

Feel free to share how you do with dark chocolate and how it makes you feel when you consume it and be sure to post any questions you may have.

And if you know of brands that are organic, Fair Trade and gluten-free please do share them.

The best food-mood-nutrient topics of 2017

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As we move into 2018, it’s time to recap and share the best of 2017 – from both blog posts and facebook posts. Hopefully these topics have helped you move forward as you address your anxiety symptoms and will help you (and your clients/patients if you’re a practitioner) take even bigger leaps as you move into 2018!

Most popular blog posts

Here are the most popular blog posts of 2017, based on comments and questions. If you have already read one of these and found it interesting at the time of publication, it’s worth a re-read for all the valuable comments/questions and my feedback.

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

I see everyone raving about gelatin and collagen – and rightly so – they have amazing health benefits. However, no-one is addressing the fact that gelatin is actually used in tryptophan-depletion studies to lower serotonin.

Some people get more anxious and depressed when consuming collagen, some do just fine and some even use it to lower their serotonin. Many need to use it with added tryptophan. I recently made some additional updates to this blog and have more to add so stay tuned for more on this topic.

How much GABA should I use and which GABA product is best?

There is no simple answer! It requires a blog post to provide a good answer because we are all unique, have different needs and these needs can even differ at different times depending on the issue and what is going on in our lives at the moment.

My Kid is Not Crazy and PANS/PANDAS awareness day 2017

PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) occurs when strep triggers a misdirected immune response results in inflammation on a child’s brain. In turn, the child quickly begins to exhibit life changing symptoms such as OCD, anxiety, tics, personality changes, decline in math and handwriting abilities, sensory sensitivities, restrictive eating, and more.

Anxiety, compulsive thinking, counting behaviors: gluten, tryptophan and inositol

Today I’m going to share my feedback on a question I received on how to approach working with a child with anxiety, compulsive thinking and counting behaviors in the hope it can help you or someone you know (or are working with if you’re a practitioner)

DPA for weepiness, pain and comfort and reward eating

This amino acid is a favorite with so many of my clients because it helps with [weepiness, pain and comfort and reward eating] by boosting your endorphins and when you chew a capsule you feel like you just got a big hug.

How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids: Wellness Mama podcast

I share my wonderful interview with Katie, the “Wellness Mama”. We talk about my favorite topic: How to Beat Anxiety and Resolve Panic Attacks with Targeted Amino Acids, with some extra questions about pregnancy and nursing that I’m not often asked about.

GABA for the physical-tension and stiff-and-tense-muscles type of anxiety

I’m going to review some GABA products for the physical-tension and stiff-and-tense-muscles type of anxiety, and share some additional resources for you….

I share that sublingual is best, do a trial and start low, my favorite GABA products and when it works and when it doesn’t.

Tryptophan for the worry-in-your-head and ruminating type of anxiety

I’m going to review some tryptophan products for the worry-in-your-head and ruminating type of anxiety… Lidtke is the only brand of tryptophan that I recommend simply because I see it work so well and because of quality issues with tryptophan in the past.

I also share when to use tryptophan and when to use GABA, and tryptophan for PMS.

GABA: an amino acid supplement for neurotransmitter support and anxiety relief

I recently attended the first international meeting of International Society for Nutritional Psychiatry Research and was honored and thrilled to present my poster – GABA: an amino acid supplement for neurotransmitter support and anxiety relief Because you were not able to be there, here are the contents of my poster word for word.

How GABA eases agonizing rectal pain and spasms in under 2 minutes

Proctalgia fugax is described as a condition that leads to rectal spasms and sharp fleeting pain in the lower rectum or anus. In some people it can be more than fleeting and is often described as excruciating and agonizing.

I have experienced this awful anal sphincter spasm and pain myself so I want to shine some light on this condition and offer the simplest and most effective solution: oral and sublingual GABA. It works to completely eliminate the pain in 1-2 minutes! And it can also be used to prevent a full-on spasm if you catch it in advance.

Migraines, Anxiety and Antiphospholipid Syndrome: on the Chronic Headache & Migraine Summit

The autoimmune condition called Antiphospholipid Syndrome (APS) is one of many possible contributing factors for both migraines and anxiety.

Cognitive impairment, strokes and livedo reticularis is common.

GABA protects against hypothyroidism caused by fluoride and reduces anxiety

To the best of our knowledge, this is the first study to establish the therapeutic efficacy of GABA as a natural antioxidant in inducing thyroprotection against fluoride-induced toxicity.

GABA for children: ADHD, focus issues, irritability, anxiety and tantrums

My daughter hasn’t been diagnosed with ADHD but has a lot of ADHD qualities. We were having a huge amount of behavior problems as she is getting older (she’s 11). I did some research and went to the health food store and bought a bottle [of GABA Calm]. At this point I was mentally exhausted from all the fighting and drama at home and at school. I was desperate and didn’t want to put her on any hard medication.

She has had amazing behavior at school and at home since giving it to her. She’s almost like different child. GABA has truly changed our life. She’s been taking it for almost 2 months.

Anxiety: when to use GABA and tryptophan and how much to use

When you have anxiety it can be confusing trying to figure out the root cause. I like to start by assessing for low GABA and low serotonin because when you address these with targeted individual amino acids you typically see results right away and feel hopeful (and now have time to look for other root causes like gluten issues, high cortisol, gut issues, dietary changes etc).

But there may still be some confusion about when to use GABA and when to use tryptophan and how much of each of these amino acids to use.

Vulvodynia: oxalates, GABA, tryptophan and physical therapy

I just listened to the webinar talking about oxalates. I was shocked and delighted to hear the mention of the connection between high oxalates and vulvodynia.

Research shows there is serotonin involvement with vulvodynia and SSRIs are often prescribed, as are benzodiazepines. My recommendation is trials of tryptophan and/or GABA.

Seriphos Original Formula is back: the best product for anxiety and insomnia caused by high cortisol

If you have high nighttime cortisol (as measured by an adrenal saliva test) it can cause insomnia and anxiety. Using 1-3 x Seriphos about 1-3 hours before the high cortisol is the best way I know for lowering the high cortisol and providing relief.

The product was reformulated and didn’t work like it used to and then the original formula was brought back.

GABA takes some of the anxiety edge away and now I want to add tryptophan: how do I do this?

I would say this – ask yourself what low GABA anxiety symptoms (this is the physical anxiety) have improved with the GABA and how much (rate each one before – out of 10; and what are they now – out of 10). From your question it sounds like they could improve more – so if we were working together I’d continue to increase GABA before adding something new.

The most popular facebook posts

And here are some of the most popular Facebook posts on TrudyScottAntianxietyFoodSolution (based on comments and shares). Many of these link to other sources like the research or other blogs with additional information. Most of them have a great back and forth discussion on the Facebook post so feel free to join in there.

Canola oil linked to worsened memory and learning ability in Alzheimer’s

Canola oil is one of the most widely consumed vegetable oils in the world, yet surprisingly little is known about its effects on health. Now, a new study published online December 7 in the journal Scientific Reports by researchers at the Lewis Katz School of Medicine at Temple University (LKSOM) associates the consumption of canola oil in the diet with worsened memory, worsened learning ability and weight gain in mice which model Alzheimer’s disease. The study is the first to suggest that canola oil is more harmful than healthful for the brain.

Canola oil is not something I’ve ever recommended and I’m really glad to see this research. You have to read labels because it’s in a lot of salad dressings and processed foods!

Nestle to buy vitamin maker Atrium Innovations for $2.3 billion

The following brands are now owned by Nestle: Garden of Life, Douglas Laboratories, Pure Encapsulations.

This is not good! Other than the fact that the formulations will likely be changed, there is much to be said about Nestle and their ethics.

The Big Vitamin D Mistake

This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency.

Do you use a zinc supplement every day?

1) how much and what form? and with or without copper?
2) how did you decide to add zinc (or was it recommended by a practitioner)
3) how did you assess your zinc status (alk phos? zinc challenge/tally? mood symptoms? white flecks on nails? poor digestion? pyroluria questionnaire? blood work? other?)
4) how it helps you? (less anxious? more social? less depressed? less cravings? better digestion? better skin? less aches/pains? better blood sugar control? less PMS/hormone symptoms? better adrenal health? better immunity? other?)

Scary new information about benzodiazepine deaths

The five most frequently occurring drugs found in decedents were ethyl alcohol (5,318), benzodiazepines (5,167, including 1,851 alprazolam occurrences), cocaine (2,882), cannabinoids (2,292), and morphine (2,040).

With teen mental health deteriorating over five years, there’s a likely culprit

In a new paper published in Clinical Psychological Science, my colleagues and I found that the increases in depression, suicide attempts and suicide appeared among teens from every background – more privileged and less privileged, across all races and ethnicities and in every region of the country. All told, our analysis found that the generation of teens I call “iGen” – those born after 1995 – is much more likely to experience mental health issues than their millennial predecessors.

What happened so that so many more teens, in such a short period of time, would feel depressed, attempt suicide and commit suicide? After scouring several large surveys of teens for clues, I found that all of the possibilities traced back to a major change in teens’ lives: the sudden ascendance of the smartphone.

Gabapentin and pregabalin are as problematic as benzodiazepines

Crippling toll of the new valium that’s ruining the lives of MILLIONS

Can you relate to the term high-functioning anxiety?

Busy and in control. High-achieving and perfectionistic. Driven by details and order in a desperate attempt to calm racing thoughts, worry, and the fear that invade every ounce of the mind and body. An over-thinker with a tendency to perseverate, dwell, and stew on everything.

I used to be like this before the panic attacks and it’s a big clue that it’s time to do something about it but too often we push and push and push and then it gets really bad. I would love to be able to reach women (and men) at this stage before it gets really bad!

Great article about squatting and the benefits

How often do you squat? and do you use a device like the Squatty Potty?

Screen time might boost depression, suicide behaviors in teens

A new study finds that teens, especially girls, who spend several hours per day on phones and tablets are more likely to be depressed and have suicide-related outcomes.

When it comes to cravings, addiction and appetite we have this research supporting the use of glutamine

– Glutamine and glutamatergic metabolism is a factor in cravings and alcohol dependence
– A combination of tyrosine, lecithin, glutamine and 5-HTP helped withdrawal syndromes and mental symptoms in detoxified heroin addicts
– Glutamine has been shown to decrease secretion of ghrelin, the hormone that impacts appetite regulation. High levels of ghrelin appear to make high-calorie foods look more appealing.

Why the vaginal mesh scandal could be ‘bigger than thalidomide’

More than 92,000 women had vaginal mesh implants between 2007 and 2015 in England, and about one in 11 is said to have complications. More than 800 of these women are now taking legal action against the NHS and mesh manufacturers.

Please be aware of the dangers of vaginal mesh (and other procedures that use mesh) – it’s something I’ve always warned my clients about and it needs to become common knowledge

Do you take probiotics on a daily basis and do they help? Have you had to stop taking probiotics because of any adverse effects?

Melatonin–estrogen interactions in breast cancer

Individualized protocols in Dr. Nalini Chilkov’s OutSmart Cancer system include melatonin at 10-20mg at bedtime (to match nature’s cycling of melatonin…not for sleep issues) . MANY breast cancer patients have low or aberrant melatonin patterns.

The anti antidepressant. Depression affects 16 million Americans.

One third don’t respond to treatment. A surprising new drug may change that: ketamine.

I’m quite surprised how many women who are smart and savvy when it comes to eating and natural health continue to color their hair (or straighten or perm or treat).

I’m curious if you are one of those people ? And if yes why? Do you know the risks or would you just prefer not to know?

Excellent article on toxic sunscreen ingredients

I have always avoided conventional sunscreens and teach my clients about this but wish more people were aware of these issues. It’s not just sunscreens either…so many skin care products, makeup, hair products and household products have ingredients that are endocrine disrupters, cause DNA and oxidative damage and affect our health – both physically and mentally! What sunscreen do you use?

My favorite protein powder

I love this one because _______. I use it in these ways ______, _______, ________.

Right now my favorite protein powder is a pea protein (made by Nuzest). I love this one because it’s gluten-free, dairy and soy free, GMO-free and is pea only (no other ingredients!). I just found out it’s also available in USA and other countries.

My favorite healthy protein bar

I love it because _______ AND/OR I tried ______ and don’t like it because ________. My clients are always looking for protein bars for a quick healthy snack but so many are loaded with sugar OR don’t have enough protein and fat OR are full of processed soy OR contain a ton of nuts OR aren’t gluten-free.

Thank you for being such a huge part of this community, for sharing your stories and successes and for offering words of encouragement to others in the community. Thank you too, for asking your questions. Keep the questions coming – they keep me on my toes and help me to learn too!

I’d love to hear how the above topics have helped you and what topics you’d like me to cover in 2018, plus which areas you’d like me to take an even deeper dive into.

Healthy travel food, first aid and avoiding anxiety and motion sickness when flying

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Updated: June 28, 2024

In today’s blog I share what I eat on a long international flight, plus what “first-aid” goodies I take in my carry-on luggage, how to stay cool, calm and collected when flying and demonstrate my favorite wrist bands for preventing motion sickness.

Even though I order gluten-free meals, I’m sure you’ll agree that the food on planes is pretty horrible and sometimes you can’t even be sure you’ll get your special meal.  One flight we ordered gluten-free only to be told on the plane that they don’t serve gluten-free meals! Fortunately we did a layover in Hawaii and were able to buy a salad and some fruit after a lot of searching but it was not what you’d expect. It was a good thing we did take some snacks with us too but I am now way more prepared when I travel.

As you can see from the above image, this is the typical travel food (or “padkos” as we call it in South Africa) for a 13-hour flight:

  • 2 organic apples
  • 2 organic boiled eggs and some sea salt
  • Homemade biltong from grass fed beef (a South African version of jerky) made with sea salt, coriander and pepper
  • Coconut flakes and organic raisins
  • Sprouted pumpkin seeds (many nuts and seeds are medium and high oxalate but a few tablespoons of pumpkin seeds are low oxalate – more on oxalates here)
  • A selection of herbal tea bags: ginger (which is great for motion sickness), Nighty night which contains chamomile and is relaxing), Breathe Easy (in case of congestion) and rooibos (great for stress and an excellent source of polyphenols)
  • A can of wild salmon
  • Pea protein powder or whey or beef protein powder (as tolerated)

I also packed a meal of roast lamb with a veggie selection of carrots, zucchini and asparagus, plus some cauliflower sauerkraut. This was really delicious!

Also, to be safe, I take a selection of “first-aid” products in my carry-on luggage.

Here is some of what I typically pack for “first-aid”:

  • Arnicare which is an arnica gel * (for muscle pain)
  • Xlear nasal spray * and Biocidin throat spray * – I find that using these two products before boarding the plane and half way into the flight prevents me from picking up any bugs and getting sick
  • Tree tree oil *
  • Essential oils of lavender * (for relaxation and sleep) and peppermint * (for energy and a headache). Both are antibacterial too.
  • Melatonin spray * to help reset my circadian rhythm and help with jetlag
  • Designs for Health Oil of Oregano * and garlic supplements (not shown) for bug protection
  • Source Naturals GABA Calm for tension and anxiety. I didn’t use it/need it this trip but after my scary plane ride last year leading to vagus nerve issues, I’ve decided to always have some on hand when flying
  • Boiron Cold Calm, one of my favorite homeopathic cold remedies

I also take a few of each of the following in a supplement box: Designs for Health Inflammatone * (a natural anti-inflammatory), DPP-IV enzymes * (for accidental gluten exposure), activated charcoal * (also for accidental gluten exposure) and my daily supplements.

Note: the products marked with a * above can all be found on my Fullscript supplement store. And tryptophan, mentioned below, is also available on Fullscript.

Here is a video I did for the Healthy Travelers Global summit, an online event that was hosted by my good friend Robyn Benson in 2015 (just ignore the summit promo and enjoy the tips and demonstrations).

I share the following:

  • A quick demonstration using Xlear (notice that I actually miss my nose by mistake!) and Biocidin Throat Spray for avoiding bugs
  • The pressure-point wrist-bands I use for motion sickness (find them on Amazon here). Many people with pyroluria are more prone to morning nausea and may be very prone to motion sickness (and it’s commonly a sign of low vitamin B6). In order to be effective they do need to be put on BEFORE you start to travel and the position is key).
  • I don’t mention it in the video but motion sickness can be a sign of low bile production or poor quality bile. I share more about how I’ve been using ox bile to improve fat digestion and help with oxalate issues here. Hopefully this will help even more with my motion sickness.
  • Amino acids for travel anxiety (GABA for the physical anxiety and tryptophan for the fearful, worrying-about-flying anxiety)
  • Healthy travel snacks

Enjoy the beautiful Rocky Mountains! When I filmed this I was on a trip to St Paul, MN for the National Association of Nutrition Professionals conference and wanted to share just how I travel.

Additional resources when you are new to using amino acids such as GABA or tryptophan as supplements

As always, I use the symptoms questionnaire to figure out if low GABA or low serotonin may be an issue.

When considering them for flying I have clients do a trial before they leave and figure out optimal doses for their unique needs. And then use GABA and/or tryptophan as needed on the flight.

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Wrapping up and your feedback

I hope this is all helpful for your next long flight or even a road-trip you have coming up. Do keep in mind that some of this can be adapted for a day out shopping or a day at the beach too.

I’d love to hear about your favorite travel foods and first-aid goodies that you take on a trip.

Feel free to share and ask your questions below.

Teen Depression and Anxiety: Why the Kids Are Not Alright – my response

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Teens suffer from so much anxiety and their anxiety symptoms are now more of an issue than depression; they are cutting and self-harming as a way to feel normal; they are super-stressed; social media and iPhone use is taking over their lives, and in general, they seem to have poor coping skills.

This article in TIME magazine is a sad and concerning read: Teen Depression and Anxiety: Why the Kids Are Not Alright. It was written last year but is still very relevant. The author writes:

“Adolescents today have a reputation for being more fragile, less resilient and more overwhelmed than their parents were when they were growing up”

It’s an excellent article for creating awareness and to get an understanding of the extent of the issues and does highlight the crazy online world of teens:

It’s hard for many adults to understand how much of teenagers’ emotional life is lived within the small screens on their phones, but a CNN special report in 2015 conducted with researchers at the University of California, Davis, and the University of Texas at Dallas examined the social-media use of more than 200 13-year-olds. Their analysis found that ‘there is no firm line between their real and online worlds.’

Here is my response to the article and how I feel we can do better.

No solutions other than coping mechanisms

These teens are hopeless and resigned to the fact that this is how they are going to have to live i.e. simply managing their symptoms. It breaks my heart and it’s not alright!

Unfortunately (like the recent Xanax anxiety article in the New York Times) it offers no solutions other than coping mechanisms.

No mention of the importance of diet or nature

I agree that these kids are under a lot of stress (certainly more than when I was a teen) BUT there is ZERO mention of a real foods diet (that includes quality animal protein), a nourishing breakfast with protein (balancing blood sugar makes such a difference for reducing anxiety levels), the removal of caffeine, gluten and sugar, the importance of addressing nutritional deficiencies and poor gut health.

I love the movie project but there is no encouragement to get these teens out into nature (and maybe take up bouldering or gardening, both of which have been shown to reduce anxiety and depression).

No mention of DPA or GABA or tryptophan for self-harming, anxiety and addiction

The article makes the connections between the endorphin/opioid system and pain and the comfort these teens get from self-harming and cutting:

Scientists want to better understand how self-harm engages the endogenous opioid system–which is involved in the pain response in the brain–and what happens if and when it does

However, there is NO nutritional solution offered and NO mention of the amino acid DPA (d-phenylalanine), which can often be very effective for the cutting and self-harming, because it creates a similar endorphin boost that the cutting provides.  

There is also NO mention of the calming amino acid GABA or the happy and worry-free amino acid tryptophan for the anxiety and worry.

All the above amino acid also address addictions and may well offer neurotransmitter support to help with the addictive nature of their “drug-of-choice” i.e. their iPhones, games and other devices.

We have a plethora of nutritional solutions

We have a plethora of nutritional solutions to consider. Here are some relevant blogs that need to be part of the conversation for these teens:

Something as simple as a weighted blanket may help ease the anxiety some of these teens are experiencing.

We can do better than simply discussing the problem teens face. I’ve worked with both children and teens and we’ve shifted things in a matter of months. It really can be done but we need to share the powerful nutritional psychiatry solution, especially because research shows that most children with anxiety relapse, regardless of conventional treatment approaches.

Do you have a teenager who is experiencing anxiety and what has helped her/him?

Do you work with teens and do you incorporate some of these approaches?

How do we get this information into the hands of parents, schools, organizations, doctors, mental health practitioners and others those who can help make this happen?

DPA for weepiness, pain and comfort and reward eating

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Today I’m reviewing DPA (or d-phenylalanine) for weepiness, pain and comfort and reward eating. This amino acid is a favorite with so many of my clients because it helps with the above by boosting your endorphins and when you open a capsule onto your tongue you feel like you just got a big hug. It’s a really good feeling!

I’m also sharing some additional resources for you on DPA.

DPA and endorphins

DPA is an amino acid that destroys the enzyme that breaks down endorphins. Endorphins are feel-good chemicals that you experience with an endorphin rush when you go for a run or when someone gives you a big hug, when you show kindness to someone or someone does something nice for you. Taking the amino acid, DPA, helps to raise your endorphins.

Low endorphins and weepiness

With low endorphins you’re very weepy. You may be overly emotional. If you watched a TV ad or you watched a really sad movie, you may be more prone to crying than the average person.

It’s also known as the break-up pill and is very helpful when going through a relationship split.

It’s also extremely helpful after a stressful event. I spoke with a friend who was impacted by Hurricane Harvey and recommended DPA for the weepiness she was starting to feel a few days after the clean-up efforts. It’s one of the amino acids I recommend in my blog: Nutrition solutions for psychological stress after a natural disaster

Low endorphins and pain

As well as being sensitive to emotional pain (the crying and the weepiness), you also tend to be sensitive to physical pain when endorphins are low.

We know acupuncture raises your endorphin levels and eases pain. Using DPA helps physical pain in a similar way. Pain can be caused by low GABA and low serotonin, an inflammatory diet, a high oxalate diet or nightshades, something physical like a fall, osteoarthritis or an autoimmune condition like rheumatoid arthritis. If there is also a low endorphin aspect to your pain, DPA can provide some pain reduction.

Low endorphins and comfort/reward eating

Another symptom of low endorphins is comfort/reward eating. You may relate to the term emotional eating. It often goes like this: “This is my reward. This is my treat. I absolutely deserve it.”

And when you consume those carbohydrates – that bowl of ice cream, that bowl of cereal, that chocolate chip cookie, that chocolate cup-cake – you feel like “this is my reward, this comforts me.” When you use DPA you can literally take it or leave it. Really!

DPA is one of the amino acids that help you easily quit sugar without having to use massive willpower and without feeling deprived. The best way to figure it out is to do the amino acid mood questionnaire

Here is a summary to help you figure out which brain chemistry imbalance is driving your sugar cravings (and mood issues):

  • if you have to eat sugar when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the sugar desire on the spot
  • if you stress-eat your sugar cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
  • if you eat sugar or carbs to feel happy (and especially from late afternoon onwards) then your sugar cravings are likely due to low serotonin, and tryptophan stops the cravings and boosts mood and reduces anxiety
  • if you eat sugar for an energy boost then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost
  • if you are a comfort-eater or big emotional eater, then it’s likely due to low endorphins and DPA will stop that “I deserve-it-reward-eating” and also give you a hug-like mood boost

And remember it’s not unusual to need to address all areas. You can have low GABA anxiety and low endorphins too and low blood sugar. If this is the case I have my clients address one at a time.

If addressing low endorphins helps reduce or eliminate the reward eating and helps you eat less or no sugar it means less impact on your adrenals and more even blood sugar levels and therefore less anxiety too.

As with all the amino acids, when using DPA:

  • Start low (500mg is a typical starting dose) and increase as needed.
  • Do a trial to determine if the emotional eating is due to low endorphins. I always do this with clients before starting any amino acid. Be sure to read how to do an amino acid trial. It has the amino acid questionnaire, the precautions and information on how to use targeted individual amino acids.
  • Take between meals and away from protein for the best effects

This blog post is part of the series of amino acid product reviews:

The resources in this blog and my other articles are intended to be used in conjunction with my book: The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings. If you do not have my book I highly recommend getting it and reading it before jumping in and taking the amino acid supplements:

There is a complete chapter on the amino acids and one for pyroluria, plus information on real whole food, sugar and blood sugar, gluten, digestion and much more.

The Lidtke Endorphigen 500mg product is the one I recommend. You can find this DPA product and the others I recommend on this blog: The Antianxiety Food Solution Amino Acid and Pyroluria Supplements.

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Update Feb 20, 2020:

DPA is one of my top products that I recommend. I do find it much more effective than DPLA (for endorphin boosting) so I no longer recommend or use DLPA.

I used to recommend simply chewing the capsule to get the quickest and best effects and this worked well when this product was produced in a gelatin capsule. Now it’s made with a cellulose capsule and chewing doesn’t work at all well so opening the capsule (or just biting off the top) and tipping the powder into your mouth works well.

It does taste quite pleasant – some of my clients think it has a dark chocolate-like taste. A few people don’t like the taste at all but even then, it is still very effective when low endorphins are an issue.

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I’d love to hear if DPA has worked for you and how it’s helped?

If you have questions please post them below or on the supplements blog

DPA to end comfort-eating, end weepiness and boost endorphins

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medicinal-supplements-summit-speakers

The Medicinal Supplements Summit runs September 12 -19 and is dedicated to helping you learn the latest in supplement customization to boost energy, lose weight, beat stress, improve brain function and heal your body! 

My interview addresses amino acids for both anxiety and depression – I talk about GABA, tryptophan, 5-HTP (and when not to use it), DPA, glutamine and tyrosine.

medicinal-supplements-summit-day6

Wendy asks me to share more about DPA for the low endorphins kind of depression, comfort eating, emotional pain, weepiness and physical pain. Here are some snippets on this topic from my interview:

DPA is D-phenylalanine. It’s an amino acid that actually destroys the enzyme that breaks down endorphins. Endorphins are feel-good chemicals that we may relate to when you hear about getting an endorphin rush, when you go for a run or when someone gives you a big hug or when you do something nice for someone or someone does something nice for you, you get that nice sort of feel good feeling, like you’ve got this big hug kind of feeling. So taking this amino acid, DPA, helps, in essence, to raise your endorphins.

There are different kinds of depression. I mentioned the low serotonin depression, which is more the anxiety kind of depression. With the low endorphin kind of depression, you’re very weepy. You may be overly emotional. So if you watched a TV ad or you watched a really sad movie, you may be more prone to crying than the average person. As well as being sensitive to emotional pain, which is the crying and the weepiness, you also tend to be sensitive to physical pain.

So we know that doing acupuncture raises your endorphin levels. And in that way it helps with pain. So taking this amino acid will help with that emotional sadness that you often feel when you’ve got low endorphins. And it is very, very helpful for physical pain as well. I find a number of clients with physical pain that is related to low endorphins. Pain can be related to low oxalates or nightshades, something physical, or even osteoarthritis. So you’ve got some kind of physical issue. But if it’s related to low endorphins you’ll actually see a really nice pain reduction effect from it.

Now, the big thing with low endorphins is this comfort eating. So I mentioned earlier with low serotonin you have the anxiety and the depression and the afternoon and the evening cravings. With low endorphins, as well as this emotional aspect and the pain aspect, the cravings part is very much a comfort kind of craving.

It’s like, “This is my reward. This is my treat. I deserve it.” And when you consume those carbohydrates, that bowl of ice cream, that bowl of cereal, that chocolate chip cookie, you feel like this is my reward. I deserve it. So a lot of people will resonate with the low endorphins kind of emotional eating. And when they get on DPA their mood improves, and this comfort eating goes away.

Tune in to hear my entire interview and all the other great speakers!

You can use this link to register for access: https://qt247.isrefer.com/go/SUPP16reg/trudyscottcn/

And use this link to purchase at pre-summit special prices:
https://qt247.isrefer.com/go/SUPP16order/trudyscottcn/