Nurse Doza’s Podcast comes to life in a very interactive way. Sure you can listen to the podcast, but this is just the beginning of your education in health. Every week, Nurse Doza dives into new health subjects and encourages you to submit your questions to be answered on the podcast, newsletter, YouTube, LinkedIn, and every other way that you like to take in educational media.
Episodes
Monday Sep 11, 2023
Monday Sep 11, 2023
In this episode, Nurse Doza discusses the topic of bloating and provides tips on how to reduce it. Bloating is a common issue, with nearly 40% of the general population reporting experiencing it. Nurse Doza encourages listeners to take note of their own symptoms and do their own research to find strategies that work for them. This episode aims to empower listeners to take action and find relief from bloating.
00:00 START
02:29 Tips to reducing bloat.
07:40 Elimination diet and bloating.
10:38 Gut and brain interaction.
13:52 L-glutamine supplementation and gut health.
17:48 Support your liver.
21:10 Supporting the liver
23:41 Depression and Serotonin Production.
28:08 Digestive issues and processed foods.
30:39 Serotonin and mood support.
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1. Diet and Bloating
-
Examine your diet to identify potential causes of bloat.
-
Low Fermentable Oligo-, Di- and Mono-saccharides And Polyols (FODMAP) Diet is highly recommended for treating IBS symptoms¹.
-
IBS diagnosis is based on the Rome IV criteria, highlighting the relation of abdominal pain with defecation and changes in bowel habits¹.
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A significant percentage of IBS patients, especially women, associate their symptoms with food intake. Bloating and abdominal pain are the most frequent complaints¹.
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Commonly reported dietary triggers include carbohydrates, fatty foods, coffee, alcohol, and hot spices¹.
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Gluten can disrupt bowel barrier functions, especially in certain patients akin to celiac individuals¹.
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Excessive fructose intake exacerbates NAFLD markers² and can disturb the intestinal barrier, intensifying liver inflammation and fructose conversion into fatty deposits³.
2. Gut Health and Bloating
-
Address gut health to alleviate bloating.
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DGBIs encompass conditions like IBS, reflux hypersensitivity, and functional dyspepsia⁴.
-
Several factors, including past infections and psychological conditions, can lead to DGBIs⁴.
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Disorders of gut–brain interaction or FGIDs are recognized as microbiota–gut–brain abnormalities prevalent worldwide⁵.
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Gut microbiota is susceptible to changes due to varying factors like diet and psychological state⁵.
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Methanogenic microbes in the colon can lead to slowed gut transit and constipation due to serotonin depletion⁵.
3. Bloodwork and Bloating
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Seek bloodwork to identify underlying causes.
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hs-CRP is linked with NAFLD⁶.
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IBS has been found to predict higher hs-CRP levels⁷.
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Elevated ALT is often observed in IBS patients⁸.
-
Excessive gas correlates significantly with liver steatosis and heightened ALT levels⁹.
4. Liver Health and Bloating
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Support the liver for better digestion.
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IBS symptoms like abdominal pain and bloating can also indicate NAFLD¹⁰.
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Cholecystitis can lead to abdominal bloating¹¹.
-
The gallbladder isn't essential for a healthy life¹¹.
5. Mood, Serotonin, and Bloating
-
Maintain a balanced mood and serotonin levels to manage bloating.
-
Serotonin has diverse intestinal functions¹².
-
IBS might be associated with serotonin dysfunction affecting gut motility¹².
-
Changes in serotonin levels can be addressed with specific medications for symptom relief¹³.
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Essential components for serotonin synthesis include tetrahydrobiopterin (BH4) and pyridoxine (vitamin B6)¹⁴.
As you've learned today, neurotransmitter balance plays a crucial role in our overall well-being. Why not support your body's natural balance with Bliss? Click on the link to discover how this transformative supplement can amplify your health journey.
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Wednesday Sep 06, 2023
Wednesday Sep 06, 2023
In this episode of Reading Labs, Nurse Doza discusses cortisol, a hormone produced by the body in response to stress. Cortisol not only acts as a stress response, but it also increases blood sugar levels to provide energy throughout the day. The optimal range for cortisol levels varies throughout the day, with higher levels in the morning and lower levels in the evening. If cortisol levels are imbalanced, it can affect sleep and lead to difficulties falling asleep. Checking cortisol levels can help identify any adrenal issues and guide individuals towards achieving a healthier balance.
Monday Sep 04, 2023
Monday Sep 04, 2023
The topic of this podcast episode is the liver and its importance for bodily function. Nurse Doza emphasizes how common it is for people to have a fatty liver due to their diet, specifically fast food consumption. He explains how the sugar and fructose in these foods directly affect the liver and contribute to non-alcoholic fatty liver disease. He also encourages listeners to take control of their diet and make choices that support a healthy liver. This episode provides practical tips for improving liver health and acknowledges the positive impact the podcast is having on listeners' lives.
- TIMESTAMPS:
- 00:00 START
- 06:20 The liver and its importance.
- 09:07 Non-alcoholic fatty liver disease.
- 12:09 Importance of food and nutrients.
- 15:44 Alcohol's contribution to diabetes.
- 21:46 Liver-supporting supplements.
- 23:05 Resveratrol in the Mediterranean diet.
- 29:38 Liver health and supplements.
- 32:45 Gut and liver relationship.
- 34:07 Fasting for a healthier liver.
- 37:22 Liver health practices.
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Show Notes:
- The Importance of Supporting Antioxidant Production.[^1^]
- The crux of health issues: Inflammation.
- The origin of inflammation: Stress.
- Consequences of chronic stress: Bodily dysfunction.
- The liver: A powerhouse of antioxidant production[^2^].
- Glutathione: Liver's potent gift and its profound benefits[^3^].
- Introducing NAC: Glutathione's precursor and its significance[^4^].
- The need for NAC and glutathione supplementation.
- The liver-enhancing power of B vitamins[^5^].
- Hormone Regulation & The Liver[^6^]
- The liver's pivotal role in hormone regulation.
- The communicative power of hormones.
- Liver: The body's natural storage facility.
- Better hormones equate to a healthier liver[^7^].
- Early menopause's potential link to liver health[^8^].
- The underappreciated link: Liver and insulin.
- The domino effect: Insulin issues leading to hormonal imbalances[^9^].
- The Perils of Fast Food on Liver Health[^10^]
- The challenges in processing fast food.
- Residues of past unhealthy diets lingering in the liver.
- Beyond fast food: The toll of an unhealthy diet on the liver[^11^].
- The equation of good fats and a healthier liver.
- Avocado: The liver's best friend.
- Monounsaturated fat: A top-tier dietary inclusion[^12^].
- The liver's role in cholesterol production[^13^].
- The promise of fish oil for liver wellness[^14^].
- The connection: Fatty liver, omega 3, and choline deficiencies[^15^].
- Decoding the Relationship: Liver & Estrogen[^16^]
- Fatty liver's association with compromised estrogen.
- Estrogen production's direct tie to the liver[^17^].
- The toll of birth control on liver health and estrogen quality[^18^].
- The malleability of epigenetics[^19^].
- Stress, liver health, and its implications on estrogen[^20^].
- The genetic connection to liver health and detoxification needs[^21^].
- Delving into the COMT gene's role in hormone regulation[^22^].
- The intersection of cholesterol, liver, and menopause-associated estrogen[^23^].
- Methylation & Its Influence on Liver Function[^24^]
- The expression of the MTHFR gene in the liver.
- Prevalence and implications of MTHFR gene mutation[^25^].
- The methylation cycle's role in vitamin metabolism[^26^].
- Significance of B9 in methylation and liver functions[^27^].
- The interconnected web: MTHFR gene's impact on various bodily processes[^28^].
- Glutathione production's link to correct methylation[^29^].
- Methylation's role in disease risk[^30^].
- The importance of methylated vitamins for MTHFR gene support[^31^].
- The intertwined roles of MTHFR and COMT genes in methylation[^32^].
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**REFERENCES**:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320789/figure/molecules-23-03305-f001/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8637678/#B4
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125908/
- https://pubmed.ncbi.nlm.nih.gov/14973104/
- https://pubmed.ncbi.nlm.nih.gov/19095062/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6726297/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8637678/
- https://pubmed.ncbi.nlm.nih.gov/334126/
- https://www.ahajournals.org/doi/10.1161/JAHA.120.020560
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228367/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123374/#MOESM3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2674329/#R28
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7531579/#B30
Wednesday Aug 30, 2023
Wednesday Aug 30, 2023
In this Re Release of Episode 10 on 5/10/23 of the School of Doza podcast, Nurse Doza discusses how to lose weight when you are insulin resistant. He starts by emphasizing the commitment needed to make these changes and encourages listeners to sign up for the newsletter on Nursedoza.com for weekly content and advice. Nurse Doza then explains that insulin resistance is common and leads to inflammation, and provides specific changes that can help with weight loss.
TIMESTAMPS:
00:00 Start
02:25 Insulin resistance and weight gain.
04:21 Insulin Resistance and Diabetes.
08:02 Leptin Resistance and Weight Loss.
11:50 Brown fat and weight loss.
19:42 Insulin resistance and weight loss.
24:29 Activation of parasympathetic nervous system.
27:23 Insulin Resistance and Weight Loss.
31:57 Resveratrol supplement.
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REFERENCES:
What being insulin resistant means: _inflammation
your body is reluctant to release anymore insulin___ (1)
“Insulin resistance is identified as an impaired biologic response to insulin stimulation of target tissues, primarily the liver, muscle, and adipose tissue” (2)
“You do not have to be overweight to have insulin resistance” (1)
“The spectrum of disease associated with insulin resistance includes obesity, cardiovascular disease, nonalcoholic fatty liver disease, metabolic syndrome, and polycystic ovary syndrome(PCOS).” (2)
Ways to measure IR: “HOMA-IR, serum triglyceride, and triglyceride/HDL ratio.” (2)
**“Insulin resistance is thought to precede the development of T2DM by 10 to 15 years. “ (2)
“While no medications are FDA approved for the treatment of insulin resistance” (3)
“Lifestyle modification should be the primary focus for the treatment of insulin resistance.” (3)
References: https://www.cdc.gov/diabetes/basics/insulin-resistance.html (1)
https://www.ncbi.nlm.nih.gov/books/NBK507839/ (2)
IR: https://www.ncbi.nlm.nih.gov/books/NBK507839/ (3)
Leptin: “Leptin resistance is defined by a reduced sensitivity or a failure in response of the brain to leptin, showing a decrease in the ability of leptin to suppress appetite or enhance energy expenditure, which causes an increased food intake and finally leads to overweight, obesity, cardiovascular diseases, and other metabolic disorders” (1)
“A minor increase in leptin concentration reduces the appetite and leads to a decrease in body weight;3 however, in obesity, despite increased leptin concentration, the efficacy of the anorexic effect of leptin is decreased,1,3 with leptin resistance developing due to a defect in intracellular signaling associated with the leptin receptor or decreases in leptin transport across the blood–brain barrier (BBB)” (2)
“participation of leptin in the development of cardiovascular and autoimmune diseases and cancer” (2)
References: leptin: https://pubmed.ncbi.nlm.nih.gov/30390289/ (1)
Leptin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/ (2)
IR: https://www.ncbi.nlm.nih.gov/books/NBK507839/ (3)
References: leptin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/ (1)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7815269/ (2)
https://academic.oup.com/jcem/article/91/12/4753/2656230?login=false (3)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3848049/ (4)
References: https://www.diabetes.co.uk/insulin/insulin-sensitivity.html (1)
https://www.ncbi.nlm.nih.gov/books/NBK507839/ (2)
Role of resveratrol in the management of insulin resistance and related conditions: Mechanism of action https://pubmed.ncbi.nlm.nih.gov/28704113/ (3)
Effects of resveratrol therapy on glucose metabolism, insulin resistance, inflammation, and renal function in the elderly patients with type 2 diabetes mellitus: A randomized controlled clinical trial protocol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9371579/ (4)
https://academic.oup.com/jcem/article/91/12/4753/2656230?login=false (5)
References: The Role of Insulin Resistance in Nonalcoholic Fatty Liver Disease https://academic.oup.com/jcem/article/91/12/4753/2656230?login=false (1)
https://www.pnas.org/doi/10.1073/pnas.2007856117 (2)
“In people with diabetes and pre-diabetes, increasing levels of HbA1c and age may be main factors related to impaired parasympathetic function” (1)
“Depression has been associated with both increased insulin resistance and reduced heart rate variability (HRV), the latter being an indicator of low parasympathetic drive” (2)
References: https://www.nature.com/articles/s41598-022-22675-2 (1)
Monday Aug 28, 2023
Monday Aug 28, 2023
In this Re-Release of Episode 7 on 4/12/23 of the School of Doza podcast, Nurse Doza provides natural energy solutions to listeners. Nurse Doza gives advice on how to boost energy, where to find it, why fatigue might be occurring, and how to better maintain energy. Additionally, she emphasizes the importance of adrenal gland health to achieving genuine energy and provides instructions on how to support these glands.
00:00 Class is in session
04:09 Support adrenal glands for energy.
05:49 Support adrenal glands with B5.
12:30 Boost dopamine production naturally.
17:17 Support dopamine production daily.
24:19 Increase ATP production for energy.
32:00 Boost energy naturally with cold.
34:15 Support your metabolism naturally.
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CLASS NOTES:
First way to boost your energy is __support your adrenal glands_______________.
Why? They are a hormone factory and their production decreases with age and stress.
The adrenal glands make stress hormones for us to function. “Salt, sugar, sex” (1)
Cortisol, dopamine, norepinephrine, aldosterone (1st layer), sex hormones
DHEA-most abundant hormone in the body (1) precursor: progesterone, estrogen, cortisol, and testosterone , pregnenolone,
“The adrenal glands play a vital role in the body's fight or flight response. They generate stress hormones that activate physiological adaptations that are necessary to counteract changes in the external environment. (1)
Vitamin b5 “Vitamin B5 (VB5), also known as pantothenate or "anti-stress vitamin,"” (2)
“Its deficiency leads to reduced cortisol production, increased arthritic pain, myalgia, fatigue, headache, depression, insomnia, and widespread "proinflammatory" effects on the immune-system.”
Studies: Anatomy, Abdomen and Pelvis: Adrenal Glands (Suprarenal Glands) https://www.ncbi.nlm.nih.gov/books/NBK482264/ (1)
The potential role of B5: A stitch in time and switch in cytokine https://pubmed.ncbi.nlm.nih.gov/31691401/ (2)
Second way to boost your energy is __support your dopamine production_______________.
Dopamine functions: (1)
- Memory.
- Pleasurable reward and motivation.
- Behavior and cognition.
- Attention.
- Sleep and arousal.
- Mood.
- Learning.
- Lactation.
Dopamine also: (1)
- Causes blood vessels to relax (at low doses, it acts as a vasodilator) or constrict (at high doses, it acts as a vasoconstrictor).
- Increases sodium (salt) and urine removal from your body.
- Reduces insulin production in your pancreas.
- Slows gastrointestinal (GI) (gut) content movement and protects your GI lining.
- Reduces lymphocyte activity in your immune system.
“If you have the right balance of dopamine, you feel: (1)
- Happy.*****
- Motivated.
- Alert.***
- Focused.*****
If you have a low dopamine level, you might feel: (1)
- Tired.
- Unmotivated.
- Unhappy.
You may also have:
- Memory loss.
- Mood swings.
- Sleep problems.
- Concentration problems.
- A low sex drive.
“Dopamine is known as the “feel-good” hormone. It gives you a sense of pleasure. It also gives you the motivation to do something when you’re feeling pleasure.(1)”
***Is this the hormone we should target in depression?***
“Depression is common - one-fourth of the U.S. population will have a depressive episode sometime in life. “(2) **DOES LOW DOPAMINE SOUND LIKE DEPRESSION?
“Folate is a water-soluble B-vitamin necessary for the proper biosynthesis of the monoamine neurotransmitters serotonin, epinephrine, and dopamine.” (2)
“Without the participation of 5-MTHF in this process, SAMe and neurotransmitter levels decrease in the cerebrospinal fluid, contributing to the disease process of depression. SAMe supplementation was shown to improve depressive symptoms.” (2) **BLISS**
Studies:
Dopamine: https://my.clevelandclinic.org/health/articles/22581-dopamine (1)
The methylation, neurotransmitter, and antioxidant connections between folate and depression
https://pubmed.ncbi.nlm.nih.gov/18950248/ (2)
Third way to boost your energy is __regulate your insulin_______________.
“If you have type 2 diabetes, your body does not use insulin properly. This is called insulin resistance.”
“Diabetes is a problem with your body that causes blood sugar (also called blood glucose) levels to rise higher than normal. This is also called hyperglycemia.” (1)
“Things that can make blood sugar rise include:
- A meal or snack with more food or more carbohydrates than usual
- Inactivity
- Side effects of medications
- Infection or other illness
- Changes in hormone levels, such as during menstrual periods
- Stress
Studies: Blood sugar and insulin at work: https://diabetes.org/tools-support/diabetes-prevention/high-blood-sugar (1)
3rd way to boost your energy is to increase your ATP production:
“Adenosine triphosphate, also known as ATP, is a molecule that carries energy within cells. It is the main energy currency of the cell,”
“Mitochondria are subcellular self-autonomous organelles primarily responsible for the generation of energy and ATP synthesis. “ (2)
“with age, mitochondria accumulate ROS-induced damage and become dysfunctional. With time, the function of cells declines causing aging and subsequent death.” (2)
Studies: https://biologydictionary.net/atp/ (1)
Mitochondrial Aging and Age-Related Dysfunction of Mitochondriahttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003832/(2)
Fourth way to boost your energy is _infrared light therapy________________.
“this induces activation of signaling pathways that affect cellular metabolism.”(1)
“Subsequent experiments demonstrated that isolated mitochondria are sensitive to irradiation with monochromatic light in the red and near-infrared spectrum. For example, illumination of isolated rat liver mitochondria increased adenosine triphosphate (ATP) synthesis and oxygen consumption.” (1)
Studies:Low-level light therapy of the eye and brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5436183/ (1)
5th way to boost your energy is __cold exposure__________________.
“In healthy individuals, cold exposure can increase energy expenditure and whole body glucose and fatty acid utilization. Repeated exposures can lower fasting glucose and insulin levels and improve dietary fatty acid handling, even in healthy individuals.” (1)
“discovery that human BAT could be stimulated to produce heat and clear circulating substrates upon cold exposure” (1)
“the stimulation of cutaneous cold-sensitive thermoreceptors results in the activation of autonomic and somatic motor responses to limit heat loss to the environment and increase metabolic heat production “ (1)
Studies: Examining the benefits of cold exposure as a therapeutic strategy for obesity and type 2 diabetes https://journals.physiology.org/doi/full/10.1152/japplphysiol.00934.2020?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org (1)
Wednesday Aug 23, 2023
Wednesday Aug 23, 2023
In this episode of Reading Labs series, Nurse Doza discusses the importance of understanding the T4 thyroid panel. T4 is a potent thyroid hormone, but it's not the ideal hormone we want - that's T3. Nurse Doza explains that when taking thyroid medication like Synthroid, it's crucial to check your free and total T4 levels to see if the medication is converting and absorbing properly. However, he emphasizes the need to also consider TSH and T3 levels to get the bigger picture of your thyroid health.
Monday Aug 21, 2023
Monday Aug 21, 2023
The episode focuses on increasing dopamine, a neurotransmitter involved in focus, motivation, reward, pleasure, and happiness. Nurse Doza recommends taking vitamin B9, particularly the methylated form called 5MTHF, to support dopamine production. He explains that many people are deficient in B9 and warns against using the inferior form called folic acid. The host also mentions his personal experience with methylation difficulties and the importance of methylation for dopamine production.
TIMESTAMPS:
00:00 START
02:30 Increasing dopamine.
03:42 Vitamin B9 and dopamine production.
07:21 Vitamin B9 and focus.
11:17 Boost for natural energy.
15:28 Increasing healthy dopamine.
18:49 The role of SAMe in depression.
21:33 Increase dopamine for productivity.
25:12 Supporting the COMT Gene.
27:38 Supporting genetics and mental health.
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Show Notes
Today, we're sharing scientifically-backed tips to naturally enhance your dopamine levels. Get ready to take notes!
Tip 1: B9 Vitamin Intake^1,2^
Vitamin B9 plays a crucial role in the synthesis of serotonin and dopamine, the neurotransmitters that regulate mood^1^. It's associated with psychiatric symptoms, and its neuroprotective benefits are lost when patients lack a specific genetic enzyme, which converts folate/folic acid to its most usable form, L-methylfolate. This allows for the synthesis of the three major neurochemicals-serotonin, nor-epinephrine, and dopamine-across the blood-brain barrier^2^.
Studies:
1. [Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/)
2. [Vitamin B Supplementation: What's the Right Choice for Your Patients?](https://pubmed.ncbi.nlm.nih.gov/28671236/)
Tip 2: Vitamin B6 Intake^1,2^
Vitamin B6-dependent enzyme in the brain, the aromatic L-amino acid decarboxylase, catalyzes the synthesis of dopamine from phenylalanine^1^. Evidence suggests that B6 undernutrition can lead to a loss of dopamine in the brain^2^.
Studies:
1. [Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/)
2. [Effect of vitamin B-6 nutrition on the levels of dopamine, dopamine metabolites, dopa decarboxylase activity, tyrosine, and GABA in the developing rat corpus striatum](https://pubmed.ncbi.nlm.nih.gov/2761676/)
Tip 3: Take SAMe^1,2,3,4^
SAMe is an endogenous amino acid metabolite and enzyme co-substrate involved in multiple biochemical pathways, including biosynthesis of hormones and neurotransmitters. Studies suggest that SAMe may increase the dopaminergic tone in the brain^2,3,4^.
Studies:
1. [THE ADRENAL GLANDS PART I: THE ADRENAL MEDULLA](https://www.sciencedirect.com/science/article/abs/pii/B9780702033728000057)
2. [S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5501081/)
3. [Oral S-adenosylmethionine (SAM) Administration Increases Whole Brain Concentrations of Dopamine and Norepinephrine in Rats](https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.29.1_supplement.134.3)
4. [Neuroendocrine effects of S-adenosyl-L-methionine, a novel putative antidepressant](https://pubmed.ncbi.nlm.nih.gov/2120432/)
Tip 4: Copper Intake^1^
Dietary copper deficiency is associated with a reduction in dopamine^1^.
Studies:
1. [Copper: from neurotransmission to neuroproteostasis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4080678/)
Tip 5: Support the COMT Gene - Quercetin^1,2,3,4,5,6,7^
The catechol-O-methyltransferase (COMT) gene, involved in dopamine metabolism, and the MTHFR gene, affecting COMT methylation and function, are critical in maintaining dopamine levels. Quercetin, through its COMT-inhibiting properties, might potentiate dopamine effects^6^.
Studies:
1. [Catechol-O-Methyltransferase Genotype and Dopamine Regulation in the Human Brain](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742018/)
2. [Quantitative role of COMT in dopamine clearance in the prefrontal cortex of freely moving mice](https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1471-4159.2010.06889.x)
3. [Role of catechol-O-methyltransferase (COMT)-dependent processes in Parkinson's disease and L-DOPA treatment](https://pubmed.ncbi.nlm.nih.gov/22483291/)
4. [Tyrosine Hydroxylase and Regulation of Dopamine Synthesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065393/)
5. [A potential interaction between COMT and MTHFR genetic variants in Han Chinese patients with bipolar II disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351536/)
6. [Quercetin potentiates L-Dopa reversal of drug-induced catalepsy in rats: possible COMT/MAO inhibition](https://pubmed.ncbi.nlm.nih.gov/12711835/)
7. [Quercetin increased bioavailability and decreased methylation of green tea polyphenols in vitro and in vivo](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3590855/)
---
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Wednesday Aug 16, 2023
Wednesday Aug 16, 2023
In this episode, Nurse Doza discusses the importance of T3, a thyroid hormone, and its role in metabolism. He explains that T3 is like the cash in your wallet, while total T3 is your savings account. Having optimal levels of T3 is crucial for weight management, regulating body temperature, and maintaining healthy skin, hair, and nails. The host suggests that supplementing with medication may be necessary for some individuals to achieve optimal T3 levels. He also recommends aiming for upper-range values when measuring free T3 and total T3 at home.
Monday Aug 14, 2023
Monday Aug 14, 2023
This podcast episode discusses the topic of improving HRV scores. He explains what HRV (heart rate variability) is and why it's crucial for understanding the body's response to stress. He recommends a supplement called Chill, which he claims can positively impact HRV scores. He also provides five tips for improving HRV scores, with the first tip being to prioritize getting to bed earlier.
TIMESTAMPS:
00:00 START
01:37 Improving your HRV score.
03:22 Adrenal support and supplements.
06:34 Sleep and HRV correlation.
13:49 Music and its impact on HRV.
15:32 Sauna and breath work.
21:27 Laughter as medicine.
27:22 Higher levels of consciousness.
Before we dive into our notes, we want to introduce you to something we're really excited about - CHILL.
This tasty cherry-flavored drink is more than just a treat for your taste buds. Packed with magnesium and GABA, it's your ticket to getting into that coveted parasympathetic mode.
Just one glass can help you relax, unwind, and improve your heart rate variability (HRV). Check it out, click the link, and give yourself the gift of CHILL.
https://www.mswnutrition.com/collections/best/products/chill/?ref=baldo
USE CODE: NURSEDOZA
SHOW NOTES
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1. Improve HRV Score: Prioritize Sleep
HRV is typically higher at night,^1^ and sleep disorders can disrupt this rhythm.^2^ Ensuring healthy sleep patterns is crucial for improving HRV.
^1^ Heart Rate Variability During Specific Sleep Stages, https://www.ahajournals.org/doi/full/10.1161/01.cir.91.7.1918
^2^ Heart rate variability in normal and pathological sleep, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797399/
2. Enhance HRV through Music
Music, especially with embedded BBT, can help improve HRV by reducing sympathetic responses and enhancing parasympathetic responses.^1^
^1^ The Effect of Binaural Beat Technology on the Cardiovascular Stress Response in Military Service Members With Postdeployment Stress, https://pubmed.ncbi.nlm.nih.gov/28544507/
3. Sauna & Breathwork for HRV
Sauna bathing and breathwork can induce a dominant role of parasympathetic activity and decrease sympathetic activity of cardiac autonomic nervous system.^1^, ^3^, ^4^
^1^ Recovery from sauna bathing favorably modulates cardiac autonomic nervous system, https://pubmed.ncbi.nlm.nih.gov/31331560/
^2^ Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
^3^ The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/
^4^ The Power of Breath: Diaphragmatic Breathing, https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp
4. Laughter & HRV
Laughing can modulate the LF/HF ratio of HRV and enhance parasympathetic activity.^1^
^1^ Effects of Laughing and Weeping on Mood and Heart Rate Variability, https://www.jstage.jst.go.jp/article/jpa/21/3/21_3_159/_article
5. Yoga for HRV
Studies suggest yoga practices can increase HRV and vagal dominance.^1^
^1^ Yoga and heart rate variability: A comprehensive review of the literature, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959333/
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Remember, improving your HRV isn't just about working harder - it's about relaxing better.
And that's where CHILL comes in. This cherry-flavored drink is packed with magnesium and GABA to help shift you into that vital parasympathetic mode.
So, why wait? Click the link, order your CHILL today, and start making strides on your journey to improved HRV. Stay healthy and keep tuning in!
https://www.mswnutrition.com/collections/best/products/chill/?ref=baldo
Wednesday Aug 09, 2023
Wednesday Aug 09, 2023
In this episode, Nurse Doza discusses the importance of the hemoglobin A1C lab test in diagnosing diabetes and managing blood sugar levels. He explains that a range of 6 to 6.4 is typically considered indicative of diabetes, while a range of 5.6 to 5.7 is classified as pre-diabetes. Nurse Doza also emphasizes the benefits of maintaining a lower A1C level, which can help protect against conditions like heart disease and vascular dementia. He advises getting the A1C test done annually and highlights the importance of not only monitoring blood sugar but also ensuring that insulin levels are properly regulated.