How Foods Affect Emotions
Welcome to dishing up nutrition with licensed, nutritionists and dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition down. You got to make it last. Attrition. And I thank you for listening to us today. You know, I'm Darlene Cavas, and many people would say that you're very seasoned nutritionist. I've been working with clients for over forty years. I've been reading research for over forty years in attending nutritional conferences for over forty years. And I still believe nutrition is the key to being healthy. It sure is you know, we all know it's not a secret that what we put in our mollahs affect our health. Honestly, even as nutritious. We don't always want to believe that message. But in reality, we know it is true. So joining us this morning as one of our co host is Caroline Hudson. She's a very experienced registered dietitian, and she even won't tell you. How many years? I know it's over thirty years. So she's also set to many weekend. Weekends listening to speakers talk about how food affects our health. Yes. I have. Thank you. Good morning to our listeners. In fact, both darn I just spent last weekend listening to a number of absolutely wonderful speakers talk about how nutrition affects our heart health, our immune system, our hormones, our weight, our energy and our digestion. So today, we really want to share some of our knowledge, and our thoughts about how what we eat affects the physical health of our mind. Isn't that interesting thing about that for a moment, what we eat actually affects the physical health of our mind if and that's an interesting thought, an interesting topic, you know, until very recently when people talked about the mind. They were just referring to our thoughts, and our feelings and even since before fried fried, you know, and actually my first degree was in psychology. So this kind of his right up. Your alley says, you know, psychologists and therapists, simply head us focused on life events on on honor traumas and on all the feelings and emotions we experienced in the past. We've talked a lot about the past their PM today. We want to talk about the physical health of your mind, which means looking more in depth at the brain. This may be a new way of looking at depression or anxiety. We're considering the physical health of the mind. So the question we might ask how healthy is your brain? Yep. But before we delve into our discussion, I have the pleasure of introducing to our listeners a new voice on dishing up nutrition joining. Us today is Melanie Beasley who is another experience. Registered and licensed dietitian. Okay. No, not Melanie. How many years has it? At least thirty. Running. Jason. I'm not admitting how many past thirty. But Melanie has worked with a variety of clients in many different that setting so welcome Melanie, thank you. So it's great to have you here. So I wonder if you would mind sharing with us a little about your work experience with all of our listeners and also about some of your own health struggles. Because I know that our clients really wanna hear that we not only talk the story of nutrition. But we also personally walk the talk by living it, right? That is the truth. That's the tooth. Good morning. Caroline. And Dr I'm I'm pretty excited to be here. This is a new experience for me. I'm always up for a new adventure. We'll see how this rolls out. If you got me back, but we will. We will. I have a long standing history in nutrition. I worked as a prison dietitian if my job. Yes. How much to my mother's just made. I served in the military is Dave dietitian. I've worked with hospitals. Clinics addiction centers taught for many classes. So it's it's always been my passion. It became more of my passion, when I had my own personal health crisis in two thousand and five you know, I had back surgery and then two weeks later. I was diagnosed with breast cancer is tell my clients I like to do everything at one time. So I came across some information for cancer as a dietitian, but I was so ill. I had to let my license lapse in multiple surgeries probably five or six in span of a year and treatments, and I came out of it cancer-free wonderful. I was thicker than I've ever been in my life. I bet. Yeah. Close to bedridden I suffered from migraines and fatigue, depression, chronic infections, and just all over pain. So now. Now, you really understand what clients are going through. I do your heart just can really step into their situation. When you look into the desperation that they're looking for relief because you've been there been there. It's miserable in. I always tell my clients. It's it's chemistry. It's really not your character. We get straightened out. Yeah. You know, providing relief for our clients is the biggest joy, I think in our job. I agree with you. And you're not crazy. I'm pretty well. 'cause a lot. But a lot of people in that situation. Start feeling like they're crazy because doctors aren't listening to them, and you know, it is not their character. Yeah. Right. Exactly. Well, that's great. So you've had a lot of different experiences. You've had your own health issues. And you understand people. It is it is wonderful to get your life back. Yes. So today, we will explain that what you eat affects your brain. And I think that's a whole new thought for a lot of people. It really is. I know every time I say that to clients they just go really, really. So there are certain foods that boost your brain function. And there are certain foods that may zap your brain function. You don't this morning? If you were pouring milk over your bowl of cereal. Did you think will this boost my brain function or will that genetically modified grains and sugar in the cereal that my brain function? Well, you know, what we think? Yeah. Most of us know that sugar increases are triglycerides number. And I don't even know if most people know that. Yeah, I I'm I'm not sure most my clients don't know that when we go through their lipid panels. But yeah. Triglycerides, go up with sugar and research has found that a high triglycerides number puts people at risk for heart disease, and stroke. So that's really an important number to know. So how does sugar affect our mind or our brain function? Well, we know the brain uses more energy than any other organ. That's that's another new thought. Right. It is more than the liver more than the kidneys and more than the heart. That's shocking. It is shocking. So we've got a tweet it, right? So the right amount of glucose is the brains fuel source. However, if your brain gets too much sugar. You're thinking skills are impaired. And of course, your self control becomes impaired. So XX excess sugar can produce actually an addiction like behavior in the brain leading to that loss of self control and mood, swings whack of focus and memory issues. And I think Caroline maybe say that one more time because that's a big. That's a big statement that you just said sugar does what sugar produces an addiction like behavior in the brain. And that leads to loss of self control, those horrible mood swings lack of focus and memory issues. And I bet it right after Halloween. I can't even imagine this teachers in the classroom and mothers and mothers. You know that excess sugar is so damaging something we always talk about as a dietitian I helped my clients. I we look at the foods they're eating so theory experiencing depression and anxiety, memory loss, irritability and addictions. One of my first questions is what is to ask them. What food are you eating that could cause your brain to feel fatigued? I usually get sort of the deer in the headlights look because they don't realize the connection between feeling Spacey or fearful or irritable out of control to sugar. Interesting. You said one of the symptoms as feeling fearful fearful, and we have we have a lot of people with that going on. Yeah. Well, believe it or not it's ready for our first break, the oh, okay. You're listening to dishing up nutrition last week on the evening news. It was reported that just last year two thousand seventeen. I had the highest number of people experiencing cold and flu symptoms and the most people dying from these symptoms. We know from research conducted over thirty seven years ago that eating sugar reduces your immune fix function by fifty percent for several hours. So the question you may be asking is what should my family and I eat especially during the holiday season to protect our immune system. Guess what we have just the class for you nutrition to get you through the cold and flu season. And it's only ten dollars. You're going to walk away with Eaton with an eating plan that support your energy weight loss and immune function. So go to weight and wellness dot com or call six five one six nine nine three four three eight and sign up at a time and location. That's convenient for you. When my family starts, we at quacks for dinner watch for. Dinner. Sometimes they feel the answer is a plate of desperation with a big side of stress with no plan. It's too easy to hit the drive through or the deli for a meal, it's overpriced and over processed. But now there's an answer to the daily dining dilemma, the weight and wellness, wait cookbook and nutrition guide because it's a cookbook, it's got recipe sure to become family favorites because it's a nutrition guide. It explains how tweet for good health. You feel good to eating real food that tastes delicious. 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People have no idea that just a few changes will make a difference. So join us Saturday November tenth at our maple grove location for our meta pas survival seminars to give solutions to your questions, you know, ever since we began offering this seminar about three years ago, we have had only positive comments from all those of with tended not one negative. That's amazing. Isn't it? Congratulations. You know, what I promise you? You'll learn laugh and enjoy the day and have really healthy food to we'll leave with a new phone meta pause zest. And if you're interested, call six five one six nine nine three four three eight or you can go online at weight and wellness dot com to sign up, and honestly, I plan to be there. Oh, yeah. Questions so come on over. So before we went to break, we're talking about our brain health. Right. That's what our store or what? That's what our show is all about today. So we all have a very complex brain system and no single neuro transmitter or neuro pathway or brain region, actually works alone. Right. So just like, you know, a single supplement or an herb or any of your foods. They don't work alone. It takes all of the nutrients working together to achieve results. So if you or a family member is struggling with depression or anxiety or memory problems? Let's just talk about some simple changes you can make in in what you're eating too to improve that brain health. You don't Caroline. We often talk here and nutritional weight and wellness as change your nutrition. Attrition to change your brain. Oh, I love that. I say it all the time your thoughts and feelings correlate to the physical health of your brain. That's a big statement. It is the new thought for people, you know, this is certainly a new way to look at helping people overcome ADHD depression, anxiety memory loss. All those things that affect our brain. Yeah. You know, and talking about some of the food things that can affect our brain first. Let's look at the simple food additive MSG or monosodium glutamate. I mean, how does your brain function on MSG people don't think that that could possibly affect their brain? You know, MSG is just a food additive that dilates the blood vessels and can really short, circuit, your, focus and your attention. Not only does MSG confuse you're thinking, but it is actually a neuro toxin. And that's. That's something. Yeah. I'm sure they know that it's alarming. I always call it an additive that lies. It tells our brains what we're eating actually tastes better than it dies. That's a good way to put it. Melanie? I like that. I'm going to steal that from you. You know, it wears out our brains. It wears out I brain cells, and they become fatigued, and therefore you can lack the ability to function effectively. So if you're struggling with ADHD, depression or anxiety, we recommend that you avoid those foods containing MSG. And most of you migraine sufferers sufferers are well aware of that MS key connection to migraines. But do you know, why MSG may trigger a migraine for you? I think a lot of people. Don't right. So why is MSG bad for your brain? Well, that MSG actually stimulates an excited, Tori, neuro transmitter, which encourages nerve cells to fire more frequently and more rapidly. So it sounds like curl. And that it it makes your brain almost over work. Yeah. Yeah. That's. A good way to put it. It's like over firing over and over stimulated. So, you know, the result may be a migraine or possibly one of those emotional outbursts of think about your children and. Some of this stuff. I wish I would've known about like how? So, but now, I have grandchildren, and I can try to figure it out. Right. That's right. So if you're sensitive to MSG, and if you experience migraines when you're exposed that we recommend, of course, that you avoid MSG, but you may be thinking, but how do I avoid the foods that contain MSG because it's really often hidden, isn't it it didn't additive in many foods? So yes, MSG can be difficult to avoid and Lester eating very clean. You know, Carolyn. I always I tell my friends that I am. I'm a good barometer for MSG because I get a migraine do I should be food tester for. Oh, no. In our nutrition classes, we point out that MSG may appear as natural flavors on food labels. It's found in so many commercials salad dressings and soup basis meat stocks and sauces, frozen foods, and of course, those fast foods, so perhaps you lack attention or you have impulsive symptoms of ADHD, and they're not the result of trauma. But maybe instead, it might be the result of eating fast food for lunch or there's millions of things that affect our brain chemistry and MSG is just one of them just one right? And it's an everything it is it is. And it it is disguised. So we really have to watch. I know I always tell people when it says natural flavors red flag red flag. You really don't know. What that means? I wish we did. But we don't inside our brain really are. Billions and billions of nerve cells and they're connected by billions of fibers called Exxon's, and then drives the activity between them actually controls your thoughts and your feelings your personality. Your moods and your memory, so interesting that I think that's an interesting point. Because it's this interaction that's going on in your brain the controls. What controls everything early your thoughts? Your feelings, your personality your mood your memory. So, you know, all of those acts on and then rights and billions of nerve cells in your brain that your brain is your control center, and it is very vulnerable to its environment, and it reacts to guess what? Food drugs herbs exercise usually in a good way. Right. And of course, all of our lifestyle habits. Like smoking. No. You know, and to get a little personal another mood zapper and even a sexual performance inhibitor can show up in your lunch in the form of hot dogs or deli meats can Haning the preservatives called nitrates. Bet you caught attention there. Did everyone's listening now. If you eat hot dogs are cold cuts containing nitrates. They can impair the effectiveness of nitric oxide, which is a vital to mood and libido. So if you still wanna eat hot dogs or coal cuts. We definitely encourage you to choose nitrate, free foods, so your brain can function properly when you look in for a hotdog or a deli meat maybe for a picnic you want to make sure it says, no nitrates. No antibiotics. No added hormones, no grain products, no preservatives, and no MSG. And that's a lot of knows. Yes. Saying yes to health, right? And that's that would be what we call a clean food writing food. You know, I know we're talking about foods that affect our emotions and our memory. But before we discuss foods and supplements that support our emotions let's discuss one lifestyle habit. That is critical for having a healthy function. Inning brain. It is a habit that affects about eighty percent of the population. And guess what it is it's the lack of sleep. Oh, boy, inadequate sleep is a mood. Zapper inadequate asleep is a memory zapper and inadequate sleep is an attention in concentration. Zapper? It is a fact that when you sleep less than eight hours, most nights, your concentration and focus is reduced by guess what? Seventy percent a lot, isn't it? You're walking around like a zombie. We've all been there. We have all been there. Well, guess what? It's time for a second break already. You're listening to dishing up nutrition in the past people generally changed their nutrition only to lose weight. But now people are sitting down with a dietitian or nutritionist to learn how to eat for better digestion, or to have less pain, and inflammation, or how to get rid of hormonal mood swings. Do you need a change in your nutrition to feel better? Maybe you need a class or an individual consultation. Don't let porn nutrition ruin your holidays. We can help you. Call us six five one six nine nine three four three eight today and ask any and all of your questions. Welcome back. She nutrition, you know, one of my early nutrition jobs was working as a dietitian in the navy. It was such such a privilege. So this research reported in the American journal of nutrition definitely caught my eye. The research is titled the influence habitual protein intake on body composition and muscular strength and career. Firefighters don't you think they could have come up with a better title. It's a little research. I found. This information released surprising this by the extreme physical demands and dangers associated with the job. The percentage of firefighters considered overweight and obese exceeds that of the general US population that came. Had this research found higher protein intake was associated with more favorable body composition that protein in male career firefighters this research also found firefighters did their best when eating point eight grams of protein per kilogram of body mass. So mean. Yeah. What does that mean? Lost a few people there. So for example, if you an eighty eight one hundred eighty pound firefighter, you should eat about one hundred and forty four grams of protein daily, which is a quivalent to about twenty ounces of protein per day. That's a law. That's a lot. I don. I am sure. Most people aren't doing that. I mean, one hundred eighty pounds, but still most men would still say, oh, that's probably too much protein for me through a little protein, and Sal and think you've got it covered. But don't we at nutritional weight and wellness. We would love to help those firefighters again wing. Yes. And help them maintain a healthy body composition. Well, before we went to break, Dr was telling us about how lack of sleep affects us, and she said that sleeping less than eight hours, actually, reduces your concentration of focused by seventy percent. That's a lot. So extreme sit symptoms of. Lack of sleep in also include things like paranoia, isn't that that's shocking paranoia and lack of con-, you know, inability to concentrate lack of being able to concentrate loss of memory loss of your ability to think night, you know. Certainly have had that happen. You know? And the the years when my dad was yell and doing caregiving, you're giving and those overnight maze. Sometimes it was like the next day. I was like a zombie. So seriously long-term sleep deprivation can lead to high cortisol levels, which can lead to weight gain. And even sell that, you know, that's so true. Caroline. I see so many of my clients their sleep deprived, and they're just miserable. And they're trying to lose weight doesn't work. Does. It doesn't sleep is. So important and nutrition is the key to a good night's sleep. I really really encourage people to come in who are struggling with sleep because we have solutions they can make an appointment with us and nutritional weight and wellness and one of our dieticians can help them with their sleep problems. I have a lot of ideas for people, we're room. We really have some great ideas that nutrition Ken. Master this problem and generally one of the simplest for clients. I recommend are higher doses of magnesium license. That's a Goto. Right. It's a miracle. Mineral it often takes about six hundred to eight hundred milligrams of magnesium glysophate at bedtime. So that means it takes more than just taking one react to us. Yeah. It means. It's taking six they're usually about one hundred milligrams and it needs to be that magnesium cli- Senate because it gets absorbed. We don't want to trigger someone into diarrhea difference with with that. They can also do like five to ten milligrams of melatonin. You know is a cancer survivor. I've looked at the research about melatonin, and I find it in all the research supports the immune system in its acts, actually an anti cancer supplement. I take it every night. You know, that's a very interesting thing you actually take militant every night, not necessarily just asleep. But as. Cancer prevention. Yeah. Protection rejection, and I think we even heard of that last weekend at our at our conference, right? And I was really taking note of that. Because I'm I haven't been taking melatonin. But I think I'm gonna start I sleep at wonderfully. Well, I'm gonna start without low. And maybe you know, who knows? But maybe that's how it works because people are sleeping better when they take melatonin a good thought. Yeah. Excellent. So a few years ago when we had clients with sleep problems, all they really needed was to take a couple of nutrients, and they were able to sleep. But now we need to really look deeper at an, you know, deeper at what's going on and maybe suggest supplements like five HT p because that helps with our serotonin production. Of course, that's one of the neuro transmitters, and it will help support the neurotransmitter gab, and sometimes we have to add an L taurine, and that's another trend neurotransmitter for your brain. And it's very very common. So there's no one kind of cookie cutter type answer. For every client. And sometimes it isn't simple. And sometimes it can just be really something simple about not going to bed hungry exactly or having the right bedtime snack. So that helps support your sleep because the brain needs to have the correct amount of glucose throughout the night in order to be able to sleep. So people that wake up in the middle of the night. They're the ones that really need that bedtime snack. So some research says that lack of sleep is one of the leading causes of depression going back to our whole brain health thing, right, and heart disease and obesity. You know, I think one of the things that we hear all the time because in the past they people always heard that. Oh, you shouldn't eat at bedtime. Right. Yeah. Stop eating after dinner because you won't lose weight. If you do. So then particularly women are always going to bed hungry. Yeah. Then they can't sleep. And then they gain more weight. Crazy, isn't it? Yeah. So, you know in Dr Don Daniel Ayman's book, I love his writings, but it in. It's called making a good brain great. It was written in two thousand five he wrote you are what you eat literally all the cells in your body, including your brain cells make themselves new every five months. Oh, I didn't know that five months. Wow. Jess so him and said food is as powerful as any medicine that science can design. I've loved the things that he says you don't have such a simple understanding of what helps people eat, right. And you feel better eat wrong such as at three donuts to start your day, and you could feel maybe stupid. In thirty to sixty minutes at brain fog. Right. Yep. Brain fog. So again what we're talking about. Today isn't new information. And it's not the first time we've talked about how food affects emotions on dishing up nutrition. But it is very interesting that the sales of anti-depressants are on the rise. And so we decided it was important enough to discuss this topic again because what he what food to be on the right frame food. How we each would be at the top of everybody's list. So in fact, sales of anti-depressants have increased sixty five percent in the past fifteen years that is that is unbelievable all the time. Aren't we all the all the time? You know, approximately seventeen percent of women take antidepressants and the suicide rate has increased by twenty four percent in the past fifteen years four. Yeah. And so are longtime listeners all no food affects our moods. So why might I ask if a person is experiencing low moods or irritability or Zayed's? Why isn't the first appointment people? Make to get well an appointment with a nutritionist or dietitian rather. Maybe the psychiatrist. Yes, exactly. I mean, when you're in a place, you know, you're in that low mood, you really are just looking for relief. And I don't think people think food is the place. So let's let's get back to the biochemical reasons for eating the right foods support. Our moods and our motions on dishing up nutrition and add nutritional weight and wellness. We recommend eating protein and vegetables or fruits and beneficial fat every three hours, and that is a really difficult habit to establish his not the most fat phobic. Nation. Yes. But of course, if we're eating every three hours, it helps to balance the blood sugar like Caroline was talking about and it helps prevent diabetes. So how does protein influence our moods and emotions let me let me just break this down we recommend eating protein several times I throughout the day. You know, not that little splash a protein on a salad, but several times because protein is the building block of all are now neurotransmitters and protein is the building block of all our brain chemicals, including those as the considering dopamine, serotonin acetylcholine and many many more. So this is how it works protein breaks down into amino acids, which turn in and turn make our neurotransmitters the neurotransmitter dopamine. That's what gives us the focus and the energy in the positive moods. And the. Neuro transmitter serotonin, he gives you that sense of well being and sense of calm and happiness. We all want that. Oh, absolutely. No. I think before we keep going here further. You know, I think the mouthful that you just said. Okay. Let's go back to getting people to think okay protein. So like you said that little smeared of protein that is on a cell. You know, that's probably about two ounces easily that is not enough protein at all. So it's time for our last break. So we'll get back to that. You're listening to dishing up nutrition, and I want to personally thank you for listening today. If you like our show dishing up nutrition, I encourage you to ask your friends and family to listen to either live broadcast or you can listen to it online on your favorite. However, you get your favorite podcast. We are on a mission to help everyone experience. Good health through real food nutrition. Few like our podcast. We would love you to write us a review we spend many hours each week. Putting together a podcast that we believe will make a difference in your health and your life. Thank you again for listening to us. So you know, we were talking before we went on break about the need to have protein because kind of running through this one more time. So people understand when you eat a piece of protein it actually breaks down and make sure makes well it makes her neurotransmitters makes all a bunch of them mom bunch them. So it makes her dopamine which gives us focus on energy. We feel great it makes her serotonin which makes us feel calm. It makes an neurotransmitter that's called taurine, which is is actually helps us feel again, calm, and relaxed. So there's a Midi many different neuro transmitters actually there's a couple of hundred. Different ones in the base of that is eating a little bit of protein several times a day. So we constantly supplier brain with neural transmitters right solution. Yes. Yeah. And it doesn't like like during doesn't act and probably fast. Well, maybe it does as fast as an antidepressant. But you know, what I tell my clients is that the anti-depressants aren't actually making more neurotransmitter. No, they're only holding what that client has in between their brain cells long enough for those brain cells to get it into the brain cells. So what I wanna do? And what we all do is help you make more neurotransmitters and that's protein protein protein protein protein several times a day. The neurotransmitter acetylcholine helps you with your memory, and you're learning as well as your muscles and central nervous system. So if you're deficient in protein, you may experience the, oh, I can't stop with one type of behavior or maybe you might be feeling anxious and we'd be or have a poor memory. So we've been talking about protein. So here we go again protein health a supply us with a mineral. Think. Now, why do we need sink? We need think in our bodies daily because we can't store it right in about a three ounce piece of meat like beef supplies, this with about seven milligrams of zinc, which is the mount of think we need to help our neurotransmitters function. So in our brain, we need sync for neurotransmitters to work. So if you lost your sense of taste or smell. That's an indication that maybe you're zinc is low, and we have seen this an on people that are older, right? Yeah. Lost their appetite and the candy not interested because nothing tastes good. Right. Yeah. If you lose your sense of smell, you actually can't taste. Yes. It's very interesting. Another critical vitamin that you get from meat that is important for your nerves is b twelve so about fifteen percent of the population is low in vitamin B twelve and if you're low in vitamin B, twelve you can experience tingling in your hands and feet. And additionally, you might experience confusion and feeling exhausted or wiped out. I mean, I've had a client recently came and she thought she had neuropathy, and she got tested. It was a low b twelve we started her on a good b twelve and the tangling went away so relieved what one of great solution. Yeah. Easy to write. And we often see that beat twelve in vegetarians. Don't we? Official deficiency and b twelve so we always have to ask questions. Ask a million questions, right? Tweet. But but could you repeat that again or kit? Tell me more about that symptom or right? We do know we're always saying that, you know, what does that mean not think that people have the understanding that food has as much power in as much influence on our brain chemistry. They just I think they just think that sits up there, and it doesn't need nutrients. But like you said earlier in the show, it takes it has it uses up the most energy of any organ in our body. Right. Right. And then the other thing that I think people are just still blown away about is. We actually make these things in our gut. Yes. And they dislike their eyes wide open. What I don't make that in my brain. I'm going. No, what your brain can actually make that. But you're it. It's made in your in your gut. And then it it goes to your brain does the starting place and people are surprised. That when they have digestive issues that it can be causative of their Zion their depression. Right, right. And they're just blown away when we when we say, okay, let's fix those digestion issues versed, and then we can move on to the next step because everything begins in the gut. Right. So and we heard that over and over this weekend, we get and we say it all the time ourselves. So you know, as you have just heard food affects your emotions because food and nutrients affect your brain health in your brain health, dries emotional health us, a big save on actually it your brain health, dries your emotional health. How many people ever really think that way they think it's a character flaw? Yeah. When they think is a character flaw there just defeated. And I always encourage my clients. Let's you've tried everything else. Let's just give food to try. Let's give nutritional try. What have you got to lose? It's just food. Right. And you know, I think the other thing that curling you said that we actually need food we need that protein to make our amino acids. So if we are taking ended a presence, they actually work they work better, much better. Yeah. Because we have more of those neurotransmitters that need to get into our brain cells. So that we aren't anxious. We're not depressed. We don't have those mood swings. And then I think early on in the show we were talking a little bit about sugar, you know, sugar may give us that temporary high feeling and good feeling. But then what happens we crash we crash, and then our brain gets into that foggy area, and you know. Heerlen another connection. We talk about sugar a lot. But gluten for me. Definitely my daughter's. If I call it getting gluten gluten to my daughter's the next day will look at me and say did you have gluten because I'm dialed down my mood is lower. Okay. People don't make the connection between their certain food intolerances that control medically affect you. Let's go back without one. Okay. So you're intolerant. To gluten, you know, someone else might be intolerant to dairy, or you know, whatever and not surf or things like that. And that what does that do that affects your gut right at an and it actually damages your gut lining. So that then you're not able to make those neurotransmitters from the protein that you eight yes, the manically can affect the brain. So you have to look at some of those kind of send food sensitivities, you know, that people are having in order to really change our brain health, and but. It again begins bright in the gut. Right. And we know that a lot of times when people are deficient in b twelve they either are not eating enough protein or they're eating protein and digestive Li they can't break it down. Right. We can't get it into ourselves. So going back to your golden story. A lot of people that have a gluten sensitivity seems like they also have a b twelve deficiency. Yes. So it all fits together. And that's what we try to do. We're not just in the business of helping people lose weight. Yes, we're not walking around being the nutritional hand slappers. No. And. When someone does come into my office with weight issues and wants to lose weight. But then I read their health questionnaire, and there's like five auto immune things going on. And maybe some lipid issues, I'm going, you know, we really need to work on getting you healthy I to lose weight. And then what about the sleep thing? Dr you were talking a lot about the sleep when we interviewed. Oh, the book on why we sleep. Oh, that was just unbelievable wasn't it. The the information. He linked to what happens with sleep lack of sleep was fascinating. And I think what happens is that people realize that they're not sleeping, but they don't know what to do about it. And so then they go, and they try to take drug, and I think he said it very nicely in his book those drugs today to in feels like you're sleeping, but honestly, you're not getting into that Remm sleep. So that's not really effective for how it's going to help your brain function. Right. Exactly. So we go all the way back, and we try to help people get to the bottom of the sleep. And maybe it's something as simple as magnesium in melatonin, but maybe it's more complex than that. So that's what we do every day. So you have to think change your detraction. The change your emotional health. So our goal at nutritional weight and wellness is help each and every person experience better health through eating real food. It's a simple yet. Powerful message. Eating real food is life changing. Thank you for listening and have a wonderful day. Thank you everyone. Thank you. Thanks for listening to dishing up nutrition. 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