The School of Doza Podcast

Roughly half of the average American's daily calories now come from ultra-processed foods — and cutting them out changes how you feel faster than you'd expect. Nurse Doza breaks down five shifts that show up within weeks: steadier blood sugar and energy, a healing gut, lower inflammation, clearer thinking, and hunger hormones that finally reset. Learn what really separates processed from ultra-processed food, and why just two weeks of whole food can change everything.

Featured Product: Boost by MSW Nutrition
When you're riding the ultra-processed blood-sugar roller coaster, energy is the first casualty — the mid-afternoon crash, the brain fog, the reach for the next quick fix. Boost is the multivitamin you can actually feel: 2,500 mcg of methylated B12, a full multivitamin plus B-complex, electrolytes, and plant-based antioxidants including S-acetyl-L-glutathione. Clean, slow-release energy from one stick in water — no added sugar, no crash — so real food finally has a fair shot at steadying you out.

🎉 Right now: Buy 2, Get 1 Free — mix & match any Boost flavor, lowest-priced item free, plus free shipping. Offer ends July 31, 2026.

👉 Get Boost here: boost.mswnutrition.com

5 Key Takeaways
1. Not all processed food is the problem. Minimally processed foods like canned beans and frozen vegetables are fine. It's ultra-processed food — added sugar, refined seed oils, artificial flavors, preservatives, and emulsifiers, with a label you can't fully recognize — that drives the damage.
2. Your blood sugar stops swinging. Ultra-processed foods are engineered to digest fast, spiking glucose and insulin, then crashing you into hunger, fatigue, and irritability. Swap in whole food with protein, fiber, and healthy fat and your energy levels out — the roller coaster ends.
3. Your gut starts healing within days. Emulsifiers, artificial sweeteners, and preservatives thin the gut's mucus lining and reduce the diversity of beneficial bacteria. Add real fiber back and bloating drops, bowel movements normalize, and — because the gut is tied to immunity, mood, and energy — the benefits reach far beyond digestion.
4. Systemic inflammation comes down. Refined seed oils, added sugar, and additives fuel the chronic low-grade inflammation sitting underneath heart disease, insulin resistance, autoimmune conditions, joint pain, and even depression. Remove the trigger and people notice less joint stiffness, better skin, and improved mood.
5. Brain fog lifts and hunger hormones reset. Stable blood sugar and less neuroinflammation sharpen focus and calm anxiety, while leptin (fullness) and ghrelin (hunger) start working again. You feel full on less, cravings for sugar and salt fade, and — usually within a week or two — your appetite stops running your day.

Timestamps
00:00 START – Welcome and episode overview
00:35 – The 60% problem: how much of our diet is ultra-processed
01:05 – Processed vs. ultra-processed: what actually counts
01:45 – Change 1: Blood sugar evens out and the crash cycle ends
02:40 – Change 2: Your gut begins to heal
03:25 – How emulsifiers and additives disrupt the microbiome
04:05 – Change 3: Systemic inflammation comes down
04:45 – Change 4: Brain fog lifts
05:20 – Change 5: Hunger hormones reset (leptin and ghrelin)
06:10 – Why it's hard — and the two-week whole-food challenge

 

Resources
1. Ultra-processed foods now make up more than half of the calories Americans eat (CDC NCHS Data Brief No. 536, 2025)
2. Hall et al. — Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial (Cell Metabolism, 2019)
3. Chassaing et al. — Dietary emulsifiers impact the gut microbiota, promoting colitis and metabolic syndrome (Nature, 2015)
4. Randomized controlled-feeding study of the emulsifier carboxymethylcellulose: detrimental impacts on the gut microbiota (Gastroenterology, 2022)
5. Ultra-Processed Food Consumption and Systemic Inflammatory Biomarkers: A Scoping Review (Nutrients, 2025)
6. Ultra-Processed Food Consumption and Risk of Type 2 Diabetes: Three Large Prospective U.S. Cohort Studies (Diabetes Care, 2023)
7. Consumption of Ultra-Processed Food and Risk of Depression (2023)
8. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses (BMJ, 2024)

 

Connect with Nurse Doza
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In this School of Doza episode, Nurse Doza shares his top 5 supplements for energy—the nutrients that fuel your body at the cellular level instead of masking fatigue with caffeine. He explains how B vitamins and folate drive methylation, mood, and neurotransmitters, why L-theanine steadies stress, how L-carnitine powers your mitochondria, and where adrenal and betaine support fit in. If you're tired, burned out, or foggy, here's how to build clean, all-day energy.

FEATURED PARTNER

Boost by MSW Nutrition is the "multivitamin you can feel"—one stick delivers 2,500 mcg of methylated B12, a full A/C/D/E/K and B-complex, electrolytes, and clean, slow-release energy (about a cup of coffee's worth, no crash, zero sugar). That's exactly the B-vitamin, methylation-supporting foundation Nurse Doza builds the energy stack on in this episode—the reason Boost is his go-to for clean daily energy.

👉 Get Boost (Buy 2, Get 1 Free): https://boost.mswnutrition.com
Mix & match any flavor—Mixed Berry, Citrus, or Caffeine Free—and your lowest-priced item is free. Free shipping over $150. Offer ends July 31, 2026.

These statements have not been evaluated by the FDA. Boost is not intended to diagnose, treat, cure, or prevent any disease. If you're pregnant or nursing, or take prescription medication, talk with your provider before starting a new supplement.

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5 KEY TAKEAWAYS

You're not low on caffeine—you're likely depleted. Fatigue, burnout, and brain fog usually trace back to the raw materials your cells need to make energy, not to a caffeine deficit. Fix the inputs and the energy follows.
B vitamins and folate (B9) are the engine. B vitamins are essential cofactors that convert food into ATP, and folate drives methylation and the neurotransmitters behind mood and focus—which is why a methylated B-complex like Boost is the foundation of the stack.
L-theanine gives you calm, focused energy. It supports alpha brain-wave activity and helps buffer the stress response, taking the edge off without making you drowsy—clean energy instead of wired-and-tired.
L-carnitine fuels the mitochondria. It shuttles fatty acids into the mitochondria to be burned for energy, supporting endurance, recovery, and fighting the deep, cellular kind of fatigue.
Adrenal and betaine support round it out. Bovine adrenal support targets the "tired but wired" adrenal-fatigue pattern, while betaine (with SAMe) supports methylation, mood, and the serotonin/dopamine side of feeling energized.

RESOURCES

Based on peer-reviewed literature:

B vitamins, energy & fatigue – Narrative review of the biochemical and clinical evidence for vitamins and minerals in energy, fatigue, and cognition. Nutrients, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
Vitamin B12, fatigue & mood – Systematic review, meta-analysis, and meta-regression of B12 supplementation on cognitive function, depressive symptoms, and fatigue. 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000524/
Folate, MTHFR & neurotransmitters – Review of L-methylfolate as adjunctive therapy in major depressive disorder and its role in monoamine (serotonin, dopamine, norepinephrine) synthesis. Prim Care Companion CNS Disord. https://www.psychiatrist.com/pcc/a-review-of-l-methylfolate-as-adjunctive-therapy-in-the-treatment-of-major-depressive-disorder/
L-theanine & stress – Randomized, double-blind, placebo-controlled trial of L-theanine supplementation on stress and cognition in healthy adults. Neurology and Therapy, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11263523/
L-carnitine & fatigue – Review of carnitine's role in mitochondrial energy metabolism and fatigue. Pharmaceuticals, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10516168/

🔗 Connect with Nurse Doza:

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Estrogen dominance is the hidden imbalance behind why your PMS, weight gain, and mood swings all hit at the same time — and most doctors never test for it. Nurse Doza breaks down four clinical reasons your cycle goes sideways: inflammation, dysregulated estrogen, your gut microbiome (the estrobolome), and an inflamed liver. Learn how your gut and liver actually regulate estrogen, why birth control isn't the fix, and the daily habits that restore a healthier, calmer cycle.

Featured Product: Boost by MSW Nutrition
When your hormones go sideways before your period, energy is usually the first thing to crash — the afternoon wall, the brain fog, the "I could nap standing up" fatigue Nurse Doza describes in this episode. Boost is the multivitamin you can actually feel: 2,500 mcg of methylated B12, a full multivitamin plus B-complex, electrolytes, and plant-based antioxidants including S-acetyl-L-glutathione — with a built-in liver detox support blend to help your body do the clearing work we talked about today. Clean, slow-release energy from one stick in water. No sugar, no crash.

🎉 Right now: Buy 2, Get 1 Free — mix & match any Boost flavor, lowest-priced item free, plus free shipping. Offer ends July 31, 2026.

👉 Get Boost here: boost.mswnutrition.com

5 Key Takeaways
1. It's not willpower. PMS, weight gain, and mood swings that cluster before your period aren't random or a discipline problem — they trace back to estrogen dominance and inflammation.
2. Estrogen does far more than fertility. It protects your heart, bones, brain, and metabolism — and there are several types (E2 vs. E1/estrone) that standard panels almost never measure.
3. Your gut runs the show. The estrobolome — gut bacteria and their β-glucuronidase enzymes — decides how much estrogen you reabsorb versus excrete. Constipation and antibiotics disrupt it.
4. An inflamed liver can't clear estrogen. A fatty, sluggish liver struggles to process estrogen and flush xenoestrogens — and leaky gut feeds that liver burden.
5. Suppression isn't a fix. Birth control and hysterectomy quiet symptoms but don't address the root. Supporting gut + liver + lifestyle is what restores a healthier cycle.

Timestamps
00:00 START – Welcome and episode overview
02:10 – Why women's hormones go haywire more than men's
04:30 – Reason 1: You're inflamed (and why "PMS" gets dismissed)
06:52 – How your hormones fluctuate across the menstrual cycle
09:13 – Cortisol, insulin, and why doctors avoid these labs
11:41 – Reason 2: Your estrogen is off
14:00 – The estrogens you're never told about (E2 vs. E1/estrone)
16:09 – Reason 3: Your gut is the problem (the estrobolome)
18:29 – How antibiotics and constipation dysregulate estrogen
20:15 – Breast cancer risk, the gut, and estrogen clearance
22:37 – Reason 4: Your liver is inflamed
25:02 – Leaky gut, fatty liver, and how they feed each other
27:19 – The liver's estrogen genes: MTHFR and COMT
29:42 – The daily fix: gut + liver support and lifestyle
32:00 – Closing thoughts and how to work with Nurse Doza

Resources
1. Altered sensitivity to hormonal fluctuations in PMS: https://pmc.ncbi.nlm.nih.gov/articles...
2. GABA & allopregnanolone in PMS/PMDD: https://www.frontiersin.org/journals/...
3. Cortisol across follicular vs. luteal phase: https://pmc.ncbi.nlm.nih.gov/articles...
4. Estrogen, glucose & insulin: https://pmc.ncbi.nlm.nih.gov/articles...
5. PMS, blood sugar & mood: https://pmsadvice.org/the-pms-blood-s...
6. Ovulatory disturbances & progesterone: https://www.sciencedirect.com/science...
7. Xenoestrogens, phytoestrogens & cancer: https://pubmed.ncbi.nlm.nih.gov/34445...
8. The estrobolome & gut microbial β-glucuronidase: https://pmc.ncbi.nlm.nih.gov/articles...
9. Estrogen metabolism & the sulfate pathway: https://pmc.ncbi.nlm.nih.gov/articles...

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In this Supplement Stack Series episode, Nurse Doza breaks down his Good Poops Protocol—a simple liver and gut detox built on three MSW supplements: the Gut glutamine powder, Liver Boost, and Berberine. He explains why gut issues often show up before liver and gallbladder trouble, how repairing the digestive tract may ease inflammation, and how pairing the two-month reset with a Mediterranean diet and better daily habits supports better energy, weight, and, of course, better poops.

FEATURED PARTNER

The Good Poops Protocol bundles three MSW Nutrition supplements—the Gut glutamine powder, Liver Boost, and Berberine—into one two-month liver and gut detox designed to help reset, repair, and support the digestive tract discussed in this episode. Because gut, liver, and gallbladder issues so often travel together, the protocol targets all three at once, and pairs best with a Mediterranean-style diet and simple daily habits.

👉 Get the Good Poops Protocol here: https://goodpoops.org

5 KEY TAKEAWAYS

Gut issues often come first. Liver problems are common worldwide, but the gut disruption frequently shows up before the liver does—which is why this protocol starts by supporting the gut.
Liver, gut, and gallbladder are one system. Many people dealing with liver concerns also have gut and gallbladder issues (including those who've had their gallbladder removed), so addressing them together makes sense.
The protocol is three simple supplements. The Gut glutamine powder supports the intestinal lining, Berberine supports healthy blood sugar and metabolism, and Liver Boost supports liver detox pathways—run daily for about two months.
How to take it. Two scoops of Gut powder first thing in the morning on an empty stomach with water, wait 20–30 minutes, then take 1–2 Liver Boost and 1–2 Berberine. Consistency over the two months is the point.
Supplements work best with lifestyle. A Mediterranean diet's healthy fats support the liver, gut, and gallbladder—alongside earlier bedtimes, morning sunlight, more water, and cutting back on bread, rice, pasta, and alcohol.

RESOURCES

Based on articles retrieved from PubMed:

NAFLD is highly prevalent, especially in at-risk groups – Systematic review and meta-analysis of global non-alcoholic fatty liver disease prevalence. Lancet Gastroenterol Hepatol, 2022. DOI · https://pubmed.ncbi.nlm.nih.gov/36400097/
The gut–liver axis – Review of how the gut, microbiome, and liver communicate and why the intestinal barrier matters for liver health. Journal of Hepatology, 2020. DOI · https://pubmed.ncbi.nlm.nih.gov/31622696/
Berberine, metabolism, and blood sugar – Systematic review of berberine's effects on glucose, gut microbiota, and metabolic outcomes. Biomed Pharmacother, 2020. DOI · https://pubmed.ncbi.nlm.nih.gov/32353823/
Glutamine and the gut lining – Review of how glutamine supports intestinal barrier function and permeability. Curr Opin Clin Nutr Metab Care, 2017. DOI · https://pubmed.ncbi.nlm.nih.gov/27749689/
Silymarin (milk thistle) for liver support – Narrative review of silymarin as supportive treatment in liver disease. Advances in Therapy, 2020. DOI · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7140758/

🔗 Connect with Nurse Doza:

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A look into a School of Doza — Lunch & Learn Session

🍽️ What Is a Lunch & Learn?

Lunch & Learns are live health education sessions hosted by Nurse Doza, held twice a month on YouTube and Facebook. Each session dives deep into a real health topic — no fluff, just practical, research-backed information you can use the same day.
Sessions are announced by scheduling them on YouTube. Subscribe and hit the notification bell so you never miss a live session — that's the only way to get notified when the next one drops.

👉 Subscribe here: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA

Fatty liver affects 1 in 4 adults worldwide, yet most people don't know they have it. In this Lunch & Learn session, Nurse Doza breaks down what fatty liver is, what's causing it—from fast food and sodas to medications and food additives—and 5 practical steps you can take to start improving your fatty liver today.

Liver Boost by MSW Nutrition
Liver Boost is a 16-ingredient formula specifically chosen to support liver detoxification, reduce inflammation, and help reverse the damage caused by the everyday foods and habits discussed in this session.
👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost

5 KEY TAKEAWAYS
Fatty liver is more common than you think. One in four adults worldwide has fatty liver—caused not just by alcohol, but by fast food, sodas, medications, food dyes, and processed ingredients.
Fatty liver comes before weight gain. Most people assume being overweight causes fatty liver, but it's the other way around—fatty liver develops first, setting the stage for insulin resistance, obesity, and metabolic disease.
Diet sodas are not a safe alternative. Aspartame and other artificial sweeteners can't be processed by the body for energy, so they get stored in the liver as plaque—the same advanced glycated end products (AGEs) linked to Alzheimer's and dementia.
The liver stores everything you eat. Food is processed through the gut, metabolized, and deposited in the liver first—before muscles and fat cells. Every cheeseburger, tortilla, creamer, and soda makes a deposit. The liver is like a refrigerator that never gets cleaned.
You can support and reverse fatty liver. Real food, movement after meals, and targeted supplements like Liver Boost (containing milk thistle, NAC, turmeric, broccoli extract, and more) can help reduce liver inflammation and support detoxification.

TIMESTAMPS
00:00 – START 
02:00 – What makes the liver unique and why it's so vulnerable
03:30 – How medications, alcohol, and food cause liver damage
05:00 – Fast food and fatty liver
08:00 – How the liver processes hormones
10:30 – The liver as a refrigerator
12:30 – Diet sodas, aspartame, and the link to fatty liver and dementia
17:00 – AGEs and Alzheimer's disease
20:00 – What fatty liver looks like at breakfast
23:00 – The first symptom of fatty liver and the chicken-or-egg question
25:00 – How food is stored
28:00 – Insulin resistance, fat cells, and visceral fat explained
31:00 – Food industry failures
34:00 – 5 steps to improve fatty liver and why diet change must come first
39:00 – Final thoughts and closing

RESOURCES
Fatty liver disease prevalence and global statistics — https://www.who.int/news-room/fact-sheets/detail/hepatitis
Non-alcoholic fatty liver disease (NAFLD) overview — https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567
Acetaminophen and liver damage — https://www.fda.gov/drugs/medication-health-fraud/acetaminophen-information
Statins and liver toxicity — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716701/
Oral contraceptives and gallbladder/gallstone risk — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1976518/
High fructose corn syrup and fatty liver — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443598/
Aspartame, neurological effects, and metabolic impact — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450819/
Advanced glycated end products (AGEs) and Alzheimer's disease — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712798/
Diet soda consumption and dementia risk — https://www.ahajournals.org/doi/10.1161/STROKEAHA.116.016027
Black coffee and fatty liver reversal — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4862107/
Walking after meals and blood sugar regulation — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9240991/
Gut microbiome disruption and fatty liver disease — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140150/
Milk thistle (silymarin) and liver protection — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408678/
NAC and alpha-lipoic acid in liver support — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4533395/

CONNECT
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Nurse Doza breaks down five signs your gut microbiome may be off — a history of antibiotics, brain fog, autoimmune issues, relentless sugar cravings, and not pooping every day. He explains how gut bacteria help shape neurotransmitters, blood sugar, and natural GLP-1, why so many issues trace back to the gut, and the simple steps — fasting, fermented foods, fish oil, and the Good Poops Protocol — that can help rebuild it from the inside out.

FEATURED PARTNER — Good Poops Protocol (MSW Nutrition)
This episode centers on rebuilding the gut microbiome, and the Good Poops Protocol is the bundle Nurse Doza built for exactly that — Gut, Liver Boost, and Berberine Plus working together over 60 days to support the intestinal lining, healthy bile flow, and blood-sugar metabolism. Berberine and L-glutamine are both studied for supporting the body's own GLP-1 production, making the protocol a practical starting point for the digestive issues discussed in this episode.

👉 Get the Good Poops Protocol here: https://goodpoops.org
(Pairs well with Mega-Os fish oil — discussed in the episode as a prebiotic that supports GLP-1.)

5 KEY TAKEAWAYS

Antibiotics reshape the microbiome. Every course of antibiotics clears out beneficial bacteria along with the harmful ones — which is why replenishing afterward with probiotics and fermented foods matters.
The gut behaves like a "first brain." A large share of the body's serotonin and much of its dopamine are produced in and around the gut, and research increasingly links microbiome imbalance to mood and cognitive changes.
Gut health and autoimmunity are connected. A growing body of research associates disruptions in the gut microbiome with autoimmune conditions like rheumatoid arthritis, type 1 diabetes, and IBD.
Sugar cravings can be a microbiome signal, not willpower. Less-helpful bacteria thrive on sugar and may drive cravings; emerging research ties specific gut bacteria and vitamin B5 to natural GLP-1 and appetite regulation.
Daily elimination and GLP-1 support are foundational. Berberine, L-glutamine, and omega-3 fish oil have each been studied for supporting the body's own GLP-1 — the framework behind the Good Poops Protocol.

RESOURCES (peer-reviewed)

Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders — Nutrients, 2021

https://pmc.ncbi.nlm.nih.gov/articles/PMC8234057/
Emerging Role of Gut Microbiota in Autoimmune Diseases — Frontiers in Immunology, 2024

https://pmc.ncbi.nlm.nih.gov/articles/PMC11099291/
Glycaemic Sugar Metabolism and the Gut Microbiota — The FEBS Journal, 2024

https://pmc.ncbi.nlm.nih.gov/articles/PMC11927047/
Crosstalk Between Glucagon-Like Peptide 1 (GLP-1) and Gut Microbiota in Metabolic Diseases — mBio, 2023

https://pmc.ncbi.nlm.nih.gov/articles/PMC10790698/
Glutamine Reduces Postprandial Glycemia and Augments the GLP-1 Response in Type 2 Diabetes Patients — The Journal of Nutrition, 2011 (RCT)

https://pmc.ncbi.nlm.nih.gov/articles/PMC7212026/

🔗 Connect with Nurse Doza:

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Fibromyalgia and adrenal fatigue go hand in hand — and most people are never told why. In this episode, Nurse Doza breaks down five things you need to understand: why fibromyalgia is a nervous system stuck in fight-or-flight, how your adrenals burn out first, why DHEA-S is the one lab that reveals severity, and how to restore rest-and-digest mode with targeted adrenal and neurotransmitter support.

Featured Product: Zen
Years stuck in fight-or-flight leave your adrenal glands running on empty — and that burnout is the fatigue, poor recovery, and wired-but-tired feeling at the center of fibromyalgia. Zen is an adaptogen formula built for exactly that. It pairs bovine adrenal glandular tissue with a comprehensive blend of botanical adaptogens, B vitamins, and vitamin C to support your stress response, steadier energy, and a calmer nervous system. Take one capsule twice daily to start supporting the system from the inside.
👉 Get Zen here: https://mswnutrition.com/products/zen

5 Key Takeaways
Fibromyalgia is a nervous system issue. The pain, muscle tension, light sleep, and sluggish digestion trace back to a body stuck in sympathetic “fight-or-flight” instead of parasympathetic “rest-and-digest.”
Your adrenals take the first hit. Chronic stress means a constant drip of adrenaline and cortisol until the adrenal glands are overworked and depleted — driving the fatigue that defines fibromyalgia.
DHEA-S is the lab that tells the story. This adrenal marker tracks with stress load; a chronically low DHEA-S (often below 100) is a measurable window into how depleted the system has become.
You can switch back into rest-and-digest. Long exhales, sunlight, movement, better sleep, and removing chronic stressors help reactivate the parasympathetic, vagus-driven side of the nervous system.
Support the adrenals and neurotransmitters. Adrenal glandular tissue, adaptogens, and the building blocks for serotonin, dopamine, acetylcholine, GABA, and melatonin help restore energy and calm — exactly what Zen is formulated to do.

Timestamps
00:00 START – Welcome and episode overview
01:30 – What's happening at the School of Doza ($10 clinical courses)
02:30 – Thing 1: Fibromyalgia is a nervous system issue
04:30 – How fight-or-flight ripples through heart, lungs, and gut
06:30 – Why the inhale traps stress and the exhale releases it
09:00 – Why trigger-point diagnosis misses the root cause
11:00 – Trauma as a driver of being stuck in fight-or-flight
13:00 – Thing 2: The adrenals are the first organ affected
16:00 – Adrenaline, cortisol, and the daily energy crash
18:25 – Thing 3: DHEA-S, the lab that measures severity
20:45 – What your DHEA-S number actually means
23:00 – Thing 4: Restoring the adrenals and rest-and-digest
26:30 – The “four brains” and where neurotransmitters are made
28:30 – Thing 5: Supporting neurotransmitters with Zen, Bliss, and Chill
34:00 – Closing and how to take the next step

Resources
Autonomic Dysfunction in Fibromyalgia (Fibromyalgia Fund) — https://www.fibromyalgiafund.org/autonomic-dysfunction/
Fight, Flight, or Freeze (Harvard Health) — https://www.health.harvard.edu/mindscape/for-young-people/brain-body-connection/fight-flight-or-freeze
DHEA and DHEA-S in Human Health (PMC) — https://pmc.ncbi.nlm.nih.gov/articles/PMC2725024/
Parasympathetic Nervous System (Cleveland Clinic) — https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns
SAMe & Betaine for Mood and Homocysteine (PMC) — https://pmc.ncbi.nlm.nih.gov/articles/PMC4303396/
Adrenal Glandulars Overview (Restart Medicine) — https://www.restartmed.com/adrenal-glandulars/

🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here • YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA • Instagram: https://www.instagram.com/nursedoza/ • Website: http://www.nursedoza.com/ • LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ • TikTok: https://www.tiktok.com/@nursedoza • Twitter: https://twitter.com/nursedoza

In this Supplement Ingredients episode, Nurse Doza breaks down phosphatidylcholine—one of his all-time favorite supplements for your liver and brain. He explains why medications and aging deplete your choline, how phosphatidylcholine delivers fast energy, focus, and mental clarity without stimulants or a crash, and why he finally landed on BodyBio after years of testing. If liver issues or cognitive decline are on your radar, this one's a must-listen.

FEATURED PARTNER: BODYBIO

BodyBio Phosphatidylcholine (PC) delivers clean, bioavailable phospholipids that rebuild your cell membranes—supporting the liver and brain function discussed in this episode—with a noticeable "crisp" clarity you can feel in about an hour, no jitters and no crash.

👉 Get BodyBio PC here: https://partners.bodybio.com/DOZA
👉 Use code DOZA at checkout

5 KEY TAKEWAYS

Phosphatidylcholine feeds your brain AND your liver. Your body naturally stores it in both organs, where it supports cell membranes, choline status, and acetylcholine—the neurotransmitter tied to focus and memory.
It's not a stimulant. You get energy, focus, and clarity without jitteriness or a crash, because phosphatidylcholine is something your body already makes and uses.
Medications and aging deplete your choline. Over time you lose stores, which is why supplementing with phosphatidylcholine becomes increasingly important for liver and cognitive health.
Quality and source matter. After years of testing different types, Doza landed on BodyBio for its noticeable, "crisp" clarity you can actually feel within an hour or two.
Simple protocol. Just two BodyBio PC in the morning on an empty stomach—no complicated stacking required.

RESOURCES

Choline – Health Professional Fact Sheet (NIH Office of Dietary Supplements) – Overview of choline status, phosphatidylcholine, and why endogenous production often isn't enough to meet needs.
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Phosphatidylcholine & Your Brain (Alzheimer's Drug Discovery Foundation – Cognitive Vitality) – Evidence review on phosphatidylcholine, acetylcholine synthesis, and cognition.
https://www.alzdiscovery.org/cognitive-vitality/ratings/phosphatidylcholine
Choline and phosphatidylcholine may maintain cognitive performance by multiple mechanisms (American Journal of Clinical Nutrition) – Peer-reviewed look at the mechanistic links between phosphatidylcholine and cognitive performance.
https://ajcn.nutrition.org/article/S0002-9165(22)01320-X/fulltext
Phosphatidylcholine functional foods and nutraceuticals: a potential approach to prevent non-alcoholic fatty liver disease (European Journal of Lipid Science and Technology) – Reviews how phosphatidylcholine may help protect against fatty liver disease.
https://onlinelibrary.wiley.com/doi/full/10.1002/ejlt.201100350
Choline (Linus Pauling Institute, Oregon State University) – Reputable summary of choline/phosphatidylcholine roles in liver and brain health and dietary intake associations with dementia risk.
https://lpi.oregonstate.edu/mic/other-nutrients/choline

CONNECT

🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

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Discover why hormones are off and what's really driving the imbalance. In this episode, we break down five root causes — from gut dysfunction and disrupted sleep to chronic stress, appetite dysregulation, and omega-3 deficiency — and walk through what you can actually do to fix it.

FEATURED PRODUCT
Berberine is a powerful botanical compound that acts as a natural GLP-1 supporter — the same metabolic pathway targeted by medications like Ozempic — helping regulate blood sugar, reduce insulin resistance, and restore appetite signaling from the gut. Since metabolic hormones like insulin and leptin are the first to derail your entire hormone cascade, Berberine directly addresses one of the deepest root causes discussed in this episode. It also supports gut microbiome diversity, making it a foundational tool for anyone working to reclaim hormonal balance naturally.

👉 Get Berberine here: https://mswnutrition.com/products/berberine

5 KEY TAKEAWAYS
Your gut microbiome directly regulates your hormones. A specialized subset called the estrobolome — and an enzyme called beta-glucuronidase — controls how estrogen is metabolized and cleared. 

Poor sleep is one of the most overlooked hormone disruptors. Deep sleep triggers melatonin and human growth hormone — both of which reset sex hormones, lower cortisol, reduce insulin, and regulate LH and FSH signaling from the brain. Without quality sleep, the entire endocrine cascade is compromised.

Chronic stress drives a hormone cascade that makes everything worse. High cortisol suppresses melatonin, triggers late-night cravings, raises insulin and leptin, and disrupts dopamine — all before it ever touches your estrogen or testosterone levels.

Metabolic hormones fail first — and take sex hormones down with them. Insulin, leptin, cortisol, GLP-1, and ghrelin are the first hormones to go off track. Once they're dysregulated, estrogen, testosterone, and thyroid function follow. Addressing only sex hormones without fixing the metabolic layer is why hormone replacement often fails to deliver results.

Omega-3 DHA is non-negotiable for hormone health. DHA supports testosterone and estrogen production, acts as a prebiotic for the gut microbiome, reduces inflammation (including painful periods), and cannot be obtained in therapeutic amounts through diet alone. Getting enough requires supplementation.

TIMESTAMPS
00:00 START
02:00 – School of Doza announcement and free trial offer
04:30 – Intro to 5 reasons hormones get off track
05:30 – Reason 1: Digestive issues and the gut-hormone connection
07:30 – The estrobolome, beta-glucuronidase, and estrogen regulation
09:30 – The COMT gene and the liver’s role in estrogen metabolism
12:30 – Reason 2: Poor sleep disrupts your entire hormone cascade
14:00 – Melatonin and human growth hormone during deep sleep
16:30 – Bliss supplement, SAMe, and melatonin production
18:00 – Reason 3: Chronic stress and cortisol’s downstream effects
20:00 – Managing cortisol for better hormones and sleep
21:30 – Reason 4: Eating when not hungry and appetite hormone chaos
24:00 – Leptin, insulin, GLP-1, ghrelin, and the gut-appetite axis
28:30 – Reason 5: Not supplementing with omega-3 DHA fish oil
32:00 – Good Poops Protocol, supplement recommendations, and closing

RESOURCES
Gut Microbiota and Estrogen – https://pmc.ncbi.nlm.nih.gov/articles/PMC12438150/
Estrobolome and Estrogen Metabolism – https://pmc.ncbi.nlm.nih.gov/articles/PMC10416750/
Extra-Gonadal Estrogen Synthesis – https://pmc.ncbi.nlm.nih.gov/articles/PMC8395949/
COMT and Estrogen Metabolism – https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/estrogen-metabolism
Estrone Hydroxylation Pathways – https://pmc.ncbi.nlm.nih.gov/articles/PMC3052748/
Sleep and Hormones – https://pmc.ncbi.nlm.nih.gov/articles/PMC6017169/
Appetite Hormones: Leptin, GLP-1, and Ghrelin – r. https://www.sciencedirect.com/science/article/pii/S0022316622086758
Leptin and Dopamine –  https://pmc.ncbi.nlm.nih.gov/articles/PMC3503485/
Stress, Cortisol, and Food Intake – https://pmc.ncbi.nlm.nih.gov/articles/PMC6620125/
HPA Axis and Appetite – https://pmc.ncbi.nlm.nih.gov/articles/PMC5373497/
Omega-3 and Testosterone in Men – https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.71062
DHA as a Prebiotic and Gut Modulator – https://pmc.ncbi.nlm.nih.gov/articles/PMC8441440/
Omega-3 PUFA and Ovarian Reserve – https://academic.oup.com/jcem/article-abstract/101/1/324/2806914?redirectedFrom=fulltext&login=false

🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
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Drag by 2 PM? In this Supplement Ingredient Series episode, Nurse Doza breaks down NAD+, the coenzyme your cells use to make energy (ATP), and why levels dip with age and stress. He explains how NAD+ injections at home through SHED's provider-guided telehealth program offer a convenient way to support steady all-day energy, sharper focus, and less brain fog. Try it with code DOZA40 for 40% off.

Featured Partner: SHED
SHED is a telehealth provider that ships physician-reviewed NAD+ at-home injection kits, so you can keep a consistent NAD+ routine without booking a clinic IV drip — exactly the kind of convenient, repeatable protocol Nurse Doza describes in this episode. Always follow the dosing and technique guidance from your SHED provider.
👉 Get your NAD+ at-home kit here: https://tryshed.com
👉 Use code DOZA40 for 40% off at: https://tryshed.com

Resources

"Dietary Supplementation With NAD+-Boosting Compounds in Humans" — Review synthesizing the human evidence on oral NAD+ precursors (NR, NMN) for healthy aging and age-related disease.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10692436/ PubMed Central
"The role of NAD+ metabolism and its modulation of mitochondria in aging and disease" (npj Metabolic Health and Disease, 2025) — Explains NAD+'s role as a coenzyme supporting mitochondrial function, and how declining levels track with aging and chronic disorders.
https://www.nature.com/articles/s44324-025-00067-0 Nature
"Age-Dependent Decline of NAD+ — Universal Truth or Confounded Consensus?" — A balanced review weighing how strong the evidence actually is for NAD+ declining with age across species and tissues.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747183/ nih
"Pharmacology and Potential Implications of NAD+ Precursors" — Overview of NAD+ as an essential cofactor for redox reactions and energy metabolism, and how supply drops with age and disease.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8612620/ PubMed Central
"Age-related NAD+ decline" (Perelman School of Medicine) — Notes that NAD+ is an essential metabolite reported to decline with age and that strategies to raise it show promise, while flagging that human data remain limited.
https://pubmed.ncbi.nlm.nih.gov/32097708/ PubMed

Connect with Nurse Doza
🔗 JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
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Website: http://www.nursedoza.com/
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