Feeling Fatigue? You NEED to do these 3 things!

We all know fatigue is usually one of the first signs of burnout, but what can we do when we feel tired? Join us with special guest Dr. Mary Balliet as we discuss the top 3 things you can do today to prevent and repair the deficiencies in your body that cause fatigue.  This is great advice that you won't hear anywhere else by an expert in the field - don't miss it!

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Transcript

James Scofield  0:02  
Heal yourself, heal your life with Healthy Hive Publishing

Well, welcome to the podcast, from burnout to belonging for managers. I'm your host, Jim Schofield. I'm in the office of Dr. Kim Carozzi. It's after hours.

Kimberly Carozzi  0:25  
Yes, it is. Hello.

James Scofield  0:27  
And we are excited to be bringing you this next edition episode, special edition episode

Kimberly Carozzi  0:32  
podcast, season two, podcast Season Two back by popular demand, we have our special guests making a return appearance because we got such good response from the first time she was on.

James Scofield  0:45  
It was a great episode. Very, very, very informative.

Kimberly Carozzi  0:49  
So what we're going to talk about in terms of of burnout, right, you and I have been talking about it now for

James Scofield  0:55  
we've been talking about burnout so long, I'm starting to get a little burned out burned out on

Kimberly Carozzi  0:58  
the topic of burnout. So one of the one of the things that we want to follow up on because we brought this up when we had a special guest, and it was about nutritional needs for people who are burned out or stressed out. There was one there's one topic that's really important nutritionally, you know, and we talked about this, you know, when you say how are you? How do you know you're burning out and what's going on. And so we're going to talk about fatigue. Fatigue is important. And that's one of the the earliest signs of burnout, and the nutritional aspects of fatigue. And what's what is important to notice nutritionally, if you're feeling fatigue, which is usually the first sign that you're burned out that and you're you're annoyed or maybe you're multitasking right, Mr. Schofield

James Scofield  1:42  
doing stuff. It's easy to burn out when you're multitask and you're doing and you're, you're doing 10 things at once. 10 things in the air, and then somebody throws a chainsaw in there and you're trying to join now

Kimberly Carozzi  1:51  
I know he freaks us out. He freaked. That's okay, you can do that. I'm trying, you can reset, and there's no problems. I'm pushing my limits with the technical shoulders are getting a little high. But let me relax. There you go.

James Scofield  2:04  
Let me let me get to the introduction. Oh, all right. Go ahead. This is we have with us today and we're excited to have her back Dr. MaryBelle yet. She's a doctor of chiropractic medicine with a master of science and applied clinical nutrition. Dr. Bell yet majored in biology with a concentration in biochemistry and genetics at Cornell University. She is currently a professor at New York Chiropractic College, where she teaches courses in biochemistry, and is a published author of numerous articles which have been featured in a variety of professional journals. She is a sought after speaker and has delivered her informative presentations at research and nutritional symposiums for the last 15 years. And we are excited that she's back and on a landline this time, we won't lose her in a tunnel. Dr. Bell yet. Welcome to the program. Welcome.

Dr. Mary Balliet  2:48  
Thank you. I'm thrilled to be here. I'd love to listen to both of you.

Kimberly Carozzi  2:52  
All right, thank you. So we'll try to behave we do. Yeah, we don't we don't get at each other too much. You know, this is a professional podcast. So we try to be nice. But we're very, very glad to have you back. And we wanted to talk about this. You know, fatigue is a very common used commonly used code, right? When you order bloodwork or when you talk about what's wrong with you. But nutritionally, we wanted to talk about the top. The most common vitamin and mineral deficiencies are issues when there's fatigue. So we're so glad that you came back to talk to us about that. Right? Yeah, yeah, absolutely. What do you want to start with number one? And it's not like we don't have an outline for this, but we're gonna let her go. We're gonna let her pick.

Dr. Mary Balliet  3:37  
So you know, that's, I think people coming in and saying they're tired, or they have fatigue is pretty much everyone who doesn't? Yeah, yeah. And we'll start with not nutrition first. And that is lifestyle. Are you getting enough sleep? That would be the number one thing. So we have to really ask people, are you getting enough sleep? And if they are getting enough sleep, and that's not the reason it could be both, but it could be nutrition and sleep. But sleep is number one.

Kimberly Carozzi  4:12  
There's so many things, there's things that we take for that,

Dr. Mary Balliet  4:15  
that we could do for that, actually. So maybe we should talk about that first, right? Number one, you got to sleep. And I'm a big sleep fan. And Dr. James moss at Cornell, the leading sleep expert, I used to listen to him talk and go to his classes way back at Cornell. And he showed Intriguingly, that for every hour, less than seven to eight, that you don't sleep your brain works like it's had one beer. And so I know it's super interesting, right? And so sometimes students will come to my office and they haven't done well on a test. And I'll say how many hours did you sleep and they'll say five and I'm like, Well, you know, you kind of took that test on two to three beers not that surprising.

Kimberly Carozzi  4:59  
Write, the answers would get a little bit more interesting your essay?

Dr. Mary Balliet  5:05  
They are. Exactly. And so that's number one, you do have to actually have what they call good sleep hygiene. Go to bed at the same time seven out of seven days and get up at the same time and, you know stop looking at the electronics and all that at least an hour ahead of time and sleep in a dark cool room.

Kimberly Carozzi  5:24  
Do you like let's say doo doo doo? Like, are you a melatonin fan?

Dr. Mary Balliet  5:28  
You know, my, we're gonna now throw in a little nutrition. Right? So I have my magic cocktail.

Kimberly Carozzi  5:34  
Oh, oh, we're digging right into the secret stuff right now.

Dr. Mary Balliet  5:38  
I really am gonna go there. Okay, so what I think really works for most people, is not just melatonin alone. What's interesting about melatonin is it helps you fall asleep, but it doesn't help you stay asleep. So we're gonna talk about magnesium. Don't just

Kimberly Carozzi  5:59  
share your Tet you're telling before she gets

James Scofield  6:02  
I want this magic. I'm ready. I got my ingredients. I'm ready to

Kimberly Carozzi  6:06  
listen, I know if people are driving. Okay, we'll repeat. We're gonna be laughing.

Dr. Mary Balliet  6:10  
And why? Why is it why what's the magnesium doing for you? Do you know why that's so effective? It is very effective.

Kimberly Carozzi  6:19  
That's why I brought it up. No, that wouldn't be a No, he doesn't.

Dr. Mary Balliet  6:24  
Super important. It turns out that a lot of people, women in particular, their mind cannot shut off, right? They're doing the woulda, coulda shoulda. And that's why they can't fall asleep. And that has to do with this really cool receptor in your brain called the NMDA receptor. And what that has is a magnesium that sits sort of in the gate, you know, you want to think of it as the gatekeeper. And if you don't have any magnesium and 80% of adult Americans are magnesium deficient. So there is no gatekeeper. So the thoughts just rush in, you just can't control it, because you don't have the gate closed. And so it's really important. Now magnesium naturally in food is in greens. But 40% of adults don't get enough greens, at least. And so now they don't have that the next thing is not but a lot of people are allergic to nuts are they

Kimberly Carozzi  7:22  
and the 30 have celiac or colitis, they have something called not to have nuts and seeds.

Dr. Mary Balliet  7:29  
Correct. And that has magnesium and then everybody's favorite chocolate, chocolate. Chocolate is the third thing and chocolates very high magnesium. And so what happens is, that's why you know, we're like, oh my god, maybe I just should have some chocolate. And that is really a reason. So I think probably the best thing is one milligram of melatonin and 300 milligrams of magnesium. And you want to have a magnesium that's easy to digest and absorb. So you can use magnesium glycinate you can use magnesium citrate, what you can't use is magnesium oxide, magnesium oxide will just make you get diarrhea and

Kimberly Carozzi  8:14  
then you've got a whole other issue regarding smell business that's the milk of magnesia businesses are

James Scofield  8:18  
run into the bathroom instead of staying sleep the magnesium and the melatonin in that balance then what you're saying is that allows chemically your mind wreck paired to rest and then it allows the body then

Dr. Mary Balliet  8:31  
to react exactly correct measure Scofield he is an office and he is a profound dude.

James Scofield  8:37  
I'm just I'm just summarizing. He's,

Kimberly Carozzi  8:39  
I mean, he's sitting he's sitting here. It's not like he taught his whole life. Stop in conclusion

James Scofield  8:44  
anymore.

Kimberly Carozzi  8:46  
I know Look at you go. That's

James Scofield  8:47  
and that's one of the things I've noticed the sleep pattern is improving because I'm not

Kimberly Carozzi  8:51  
you're not stressed out thinking about us, but you want to strangle so we've

James Scofield  8:55  
got we've you said one. one milligram of melatonin? Yes, it's three up to 400 milligrams, no,

Dr. Mary Balliet  9:01  
no one milligram of melatonin, and three, three to 400 milligrams of magnesium. The RDA for magnesium is 400 to 600. So I'm going to assume that people have actually had some sources of magnesium during the day and at night you know, I don't want to overload their system. You can always add more but you want to start you know start at like 300 You could go to 400 and get enough and you know because you are resting and you're not going to die right in the morning because too much magnesium even that that awake yeah

Kimberly Carozzi  9:37  
that'll wake you disrupt that eight hours. So So now in your in your professional opinion he's laughing over there lovely that's come on slower than any of us. So that's worse

James Scofield  9:49  
than living next to a farm with a rooster.

Kimberly Carozzi  9:54  
So in your your opinion, your professional opinion with melatonin you know because our listing nurses are savvy, they've watched different, you know, studies and analysis of different brands of melatonin in it and the quantity varies widely. Usually you think when you're buying something off the shelf that you're not getting enough, no little five year olds could be getting 10 times the recommended amount of melatonin in that little Flintstone gummy. What's a what's a good brand because because potency and, and efficacy and all of this vary widely with melatonin that that was one of the most inconsistently you know, tests are, they're tested consistently, but inconsistent results in terms of really want

Dr. Mary Balliet  10:37  
to stay as low as you can over the one milligram. You know, like I've seen one milligram three milligrams more, I really tried to recommend to people, the reason you want to stay low on melatonin is it's actually a hormone and you want your body to actually make it. So you don't want to, you don't want to overdo it. Because they'll tell you, your body stop making that and so you don't want to get quote unquote, dependent. So even if you do melatonin, they say, three weeks on one full week off. And so that your you know, because you know, you really want to support your brain to make melatonin. So let's ask, then nutritionally, how do we support melatonin production?

Kimberly Carozzi  11:14  
Are there I mean, to hold on before you I actually other brands,

Dr. Mary Balliet  11:18  
not, I would say what's more important is not to have other stuff in it. So you want it to be mainly just melatonin, you don't want that they're putting a lot of herbs in there. They're putting other stuff in there, then you don't know how you're going to react to that. So I wouldn't say that I would pick something where it's clearly labeled, that its main ingredient, or its only ingredient is actually

Kimberly Carozzi  11:43  
melatonin is melatonin, okay? You know,

Dr. Mary Balliet  11:47  
I would say that's where I would go with that. And then you might want to try to get your body to make some melatonin for you like, why are you needing the melatonin? You can say, oh, I need the magnesium because I haven't eaten anything green or I haven't eaten any nuts or I haven't had any chocolate. And I can kind of look at my diet and count up my magnesium. But how do I know about melatonin? Well, melatonin is made from an amino acid that's part of protein. And again, a lot of people don't have enough protein. And the amino acid that makes melatonin is going to be not surprising. It's tryptophan. And the foods that are high in tryptophan, dairy, Turkey, eggs, pumpkin, so that's why you get exhausted after Thanksgiving. It's probably the highest. That's right. Diet of the year.

Kimberly Carozzi  12:45  
People just people just need to clean their ACT UP diet diet. Right.

James Scofield  12:49  
Well, that's so much of the problem and everything is so so processed. Well,

Kimberly Carozzi  12:55  
you're supposed to shop the outer correct grocery store, right not the center aisles, right Pop Tarts. Well, people don't eat enough greens, Dr. Delaval a bell yet and I are Italian. And that's what we live on. Right. That's what we live. That's what Italians live on that nasty. The dandelions they do. You cut him he's laughing at me. You get the big knife out. You get the bowing out you go out and you cut the leaves. You take this detect the flower and you make the wine but with the leaves. You cut that off and you make salad out of that

James Scofield  13:31  
scene this morning. Or you mix it with the egg this morning because I'm trying to watch my my nutritional intake this morning. I had an omelet. Okay is a spinach, tomato, mushroom and feta omelet.

Kimberly Carozzi  13:47  
There's nothing wrong with that and I was dicing up that challenge. The Italians would say why are you buying the spinach go out in the in the lawn? Don't don't put threat ortho, you know, yeah, down on the lawn. Okay, don't spray the dandelions you go out and you cut those for free out in the field. They taste better. It's true, though.

Dr. Mary Balliet  14:07  
Yeah. Well, because actually, that's one of the most common leaves in spring mix. Is dandelion is dandelion.

Kimberly Carozzi  14:15  
Yeah. And you know what? Here's, here's my, my opinion on dandelion, you can't kill it can't so if you eat it, what happens to you? Exactly. It's going to do the same thing. That's why we live so long. We live so low. I mean, all right. Who's getting off? Playing? You know, it's true.

James Scofield  14:35  
All right, so let's try to try this. Let me try to steer this. Oh, the

Kimberly Carozzi  14:40  
bus, the Rosie back.

James Scofield  14:44  
Somewhere into the shipping lane here. We have this. This guest who's come in and you're running off on dandelion here. Let's get back.

Kimberly Carozzi  14:51  
It's the best thing you can eat for your whole life. Okay, you got a problem? It's a dandelion.

James Scofield  14:56  
I'll make a dandelion sandwich tomorrow.

Kimberly Carozzi  14:59  
You laugh my Mother used to eat that. She used to mix that with the egg and put it between the toast gross. It didn't have

Dr. Mary Balliet  15:06  
Magnesium see that? Bring us back, I'll bring us back. So it's, if you didn't have it, that's why you have to take the extra. But the Intriguingly, now we get to talk about vitamins. Because what's interesting to make melatonin is some of the B vitamins that you also need when you wake up in the morning to have energy. And so the mnemonic that I teach the kids at school is B, one, b two, three energy. And so you want to take those together. And they're always labeled together, you know, you don't need 1,000% of the RDA, just 100. That's all you need, right? You don't want the extra. And so you just want to have those B vitamins and 123. Those three B vitamins along with other B vitamins, which are canceled tannic acid, which is B five, and also biotin, which is B seven, all those are needed in the mitochondria. But mitochondria are only from your mother. And they're that they're what's called the powerhouse of the cell. They're the thing that make energy for you. They're highly be vitamin dependent, not just those B vitamins, but now this doesn't rhymes B six, B nine, B 12. The methyl laters does not rhyme. But they're necessary for the mitochondria to divide and make more of them. So that's

Kimberly Carozzi  16:30  
really well you want to have them all together. I might be aging myself. But you know, there wasn't

Dr. Mary Balliet  16:34  
a lot to say any of that other stuff that I taught you guys when I was in school.

Kimberly Carozzi  16:37  
No, no, it wasn't it wasn't dirty. It was. It was they refer they refer new patients for yes, that's,

Dr. Mary Balliet  16:45  
that's, that's that's the agenda. That's actually I still do that one. That's actually how you remember the names. Yeah. Names. So B, one is thymine and b two is riboflavin. They and B three is niacin,

Kimberly Carozzi  17:01  
new niacin, pantothenic acid and acetic. Acid. For chi, right? Folic acid. Good. For a chiropractic care.

Dr. Mary Balliet  17:15  
I'm very, very goodness.

James Scofield  17:17  
Now you said you said that you were aging yourself by saying that. But that's that's a question that I have jotted down here to ask you. As we go through this. This isn't something that is static throughout your whole life as you age your body interacts with these vitamins. Well,

Dr. Mary Balliet  17:33  
that is what we said, I'm not convinced that's 100%. True. I think that what happens is that people think, well, I can do one part of it. But I don't have to do all the parts of it. So let's talk about what happens as people age. The big problem when you age is you don't digest your protein quite as well. And the protein is so critically important. And over the years, we really understand now how much protein people actually need. And it's a lot more than the RDA. So people need more protein than they think. And so for the average man, they really need about 90 grams of protein in the day, and you can only absorb 30 at a time. So it's 330 gram meals, and an egg is only six. And so people really sometimes don't know that. And so why do I need all this protein? And that's because that's what makes your muscle? And why do I need muscle? And why should I lift weights whether I'm a man or a woman, it's because the mitochondria are in your muscle. And without muscle, there's no place to put the motor. And so it's really critical to do weight bearing exercise, which tells you make more muscle mass and have your B vitamins. So that now you can put in the motor, because it's it's like a car, I can have a motor. But if there's no car, where am I going. And so that's really the problem. And a lot of older people, women in particular, don't eat enough protein or don't do enough weight bearing exercise. And that is really a big problem in the end. And that's probably why we're seeing an age related issue, when truthfully, the literature says quite clearly that you can make more muscle mass, even in your 80s if you are doing weight bearing exercise. And so it's just again, you know, we talked about sleep. Now we're saying well, you have to eat right but you're going to actually have to lift a few things and use your muscle and not just sit on the couch.

Kimberly Carozzi  19:48  
You know, you know what people can do though if they have to get you know, increase their protein uptake what can they do what it what's right what's wrong. What's that box right behind you, Mr. Schofield

James Scofield  19:59  
reaching for Ask for because I came into the office today and picked up my next box and potential power nutrition. That's right. The breakfast blend my favorite chocolate shake. Yeah. Easy. Isn't that nice?

Kimberly Carozzi  20:09  
Yes. Potential power nutrition.com People don't worry about all that protein, just do what she tells you and buy your stuff your shake. Yeah, as you

James Scofield  20:18  
were saying about weight bearing exercise. I just watched a an advertisement where one of these kinds of fitness gurus was talking about when you're burning calories on a treadmill, and you're doing aerobic, and people think that will help you, you know, lose weight and become fit. But it burns he was saying that it burns the the calories

Kimberly Carozzi  20:40  
in that the V shred guy, because I don't care what he says. All you need to do is put those videos up? Well,

James Scofield  20:45  
that's what I'm looking for. 57 I'm gonna write this is what I want.

Kimberly Carozzi  20:49  
I've never seen I've never seen anyone get harassed on

Dr. Mary Balliet  20:52  
that is so funny. I know. Sadly, no, no free lunch, right how it goes. The key thing is, yeah, we're talking about the mitochondria. And the B vitamins, that's your motor, that's what's going to burn your fuel. And you get to burn sugar, or fat. Those are the only two fuels that the mitochondria really liked to burn sugar and fat. And it turns out that you can burn sugar without your mitochondria. But that's what happens at rest. And this is how you want to think about it. When you burn sugar, you get paid $38 per sugar molecule. When you burn fat, you get paid 131, which would you rather get paid. And the problem is, you really want to burn that fat, right? That's what we all want. But you have to pay a penalty. And the penalty to burn fat is called aerobic exercise. So you have to be at what they call your target heart rate. And your target heart rate can be estimated by taking 220 minus your age, and then multiply that number by point six 2.7. That's called your aerobic range. And on average, that's correct. Okay, now the problem and what's cool and interesting in literature, when you aerobic ly exercise, your body actually makes more mitochondria. And so you even make more motors, however, you don't make more muscle. So you have to lift weights, even if it's only your own bodyweight, and you're walking, you have to lift weights to build muscle mass. So you got to alternate you want to like build the muscles so that you have a place to put the motor. And then you want to make the motors. So you want to do some anaerobic or lifting activity. And then you want to have protein with your vitamins within 30 minutes to two hours after that, sort of get it all back in the muscle. And then you want to aerobic ly exercise, and then you know you could do it, you could do both every day. But if you're not going to do both every day, then you want to do one and you know like aerobic anaerobic, which is weightlifting, or walking, when with your body weight, and then aerobic, which has to be at that target heart rate. They did not discover that till 1997. So for those of us who learned, you know, a calorie is a calorie before 1997 We're just wrong, right? Like so there's a batch of as a thing, oh, calories, calorie doesn't matter. But that's just not actually accurate. And so that kind of you know, it's hard to relearn it. So now let's say you're 50 or older, and you learn that, you know, you were already a grown up in 1997. And you didn't go back to school. And so you don't know that that's what is actually how it works. And so it's really interesting to explain that and it's how I really get my especially my women patients who are older, you know, they're postmenopausal how I can really get them to care enough to do weight bearing exercise, because it turns out, they it doesn't make them both things kind of make Endorphins make it doesn't always make them happy, but it's going to help prevent their bone loss.

Kimberly Carozzi  24:19  
And you know, people who you know, when they say listen, I've been going to the gym patients will say, I've been going to the gym I feel really good. The hard part about fatigue is that the answer for fatigue is not sit around more or or you know, stay in bed longer. It's actually get up and move. And that's why I think people say well, you know, I would work out, but I'm so tired. Well, you're you really have to kind of just break that barrier, fight that fatigue and actually do some exercise in order to get yourself started again,

James Scofield  24:51  
it's a funny cycle. When you start thinking about this don't realize because the exercise creates the the more energy more energy but but it also then allows the body to fall into Yeah, cycle but better. Yeah. So

Kimberly Carozzi  25:04  
it kind of all goes together. So fatigue, yeah, you think, Well, you know, what do we do when we're fatigued, or at the end of the day or you know, it's been a hard week we, you know, cup of coffee, a little donut, and maybe we're going to sleep in, actually, you should, you should probably not sleep in you should fight a little bit, and you can go for a walk and, and kind of, you know, kind of interrupt that that cycle.

James Scofield  25:27  
Now, there's another question for Dr. Bell. Yeah, you were talking about protein.

Dr. Mary Balliet  25:31  
Healthy fats are so critical, because it turns out that you can't digest any of your food if you don't have fat at every meal. And you know that you have a healthy fat, if it's coming in a food that's been on the planet for, you know, say 100 years. And if it's not been on that long, then maybe not as healthy. So, when we're talking about fat, there's two kinds of fat, saturated fat, and unsaturated fat, you know if that is saturated, if it's solid at room temperature. So if you think about a stick of butter, you can leave it on the counter, it's solid. And that's the saturated fat, and you want to limit saturated fats to only 10% of your total calories. And that's, you know, that takes math and it may be a little hard, but the bottom line is don't overdo it doesn't mean you can't have any butter, but you don't want to have a stick of butter. But when you think of unsaturated fat, unsaturated fats are liquid at room temperature. So that means it's called an oil. And so in general, oils are a healthier fat. Now, how much should you have? That is an interesting question, when you're actually looking at if I were to be doing, say, actual nutritional counseling, I would say to people, well, probably your best bet is to have about 45% of your calories as carbohydrates. And then everybody's like carbohydrates, and I'm in that it means they are plants. Carbohydrates are actually plants. So as long as you eat a plant, fruits, vegetables, you're gonna be good. That's really what you want to have. That should be bizarrely the largest amount of calories. Now, that's confusing, because two cups of salad is like 20 calories. And, you know, a third of a cup of cashews is 130 calories. And so that's where you're like, Oh, I could have two cups of blood is 20 calories, or dandelions, or I could have a third of a cup. And that's 130 calories. So this is where you kind of have to have some idea how much calories and then that and when you say calories. What's interesting about calories is the way they figure it out, is they put it in a special machine, and they blow it up, literally. And then they're like, how much energy did that make. And when you blow up fats, it makes a lot of energy. And when you blow up lettuce, it doesn't make much. So that's why it has less calories. But again, I want to make more energy. I'm gonna make more energy. If I blow up fat, and that's called a robic exercise. You literally are burning it up. That is exactly how your mitochondria work. They are a combustion engine, like your car.

James Scofield  28:31  
We are chemical engines, you know, when combined,

Speaker 3  28:36  
but it literally does burn it with oxygen. That's why you have to breathe oxygen or you're gonna not make it you know, we can't live no oxygen.

James Scofield  28:44  
And I loved our last conversation we had when you said compared the when you don't regulate your intake, that your liver then becomes the curl of burning

Unknown Speaker  28:55  
Very good.

Kimberly Carozzi  28:56  
Your vitamin your vitamin mineral intake, right? You don't hyper Yes, hyper dose. Yeah, you like that burning tire?

James Scofield  29:03  
I love that metaphor, because it makes sense. Because the first thing you do when you go into when you start looking at the vitamins 1,000% recommend more isn't better because that's the American American.

Kimberly Carozzi  29:15  
Yeah, when we use muscle stem and heat on people like more is not better. Do not go home and sleep on the heating bed. No, more is not better.

Dr. Mary Balliet  29:23  
No. So then that brings, I actually made my little list cuz Dr. Carozzi said make your little left. Oh, I was gonna talk he said talk about minerals. So we talked about B vitamins so that we need them all. In 100% That would be great. And then the three minerals I pick beside magnesium which is my favorite. I picked manganese, manganese, iodine and selenium. I picked those three to talk about so you know how we were talking about the combustion engine, how we're gonna burn everything. We also want to do that in a controlled environment. We don't really Want to set the place on fire. And what's interesting is manganese mn manganese is there's this thing called manganese superoxide dismutase. And it's the most important antioxidant in your mitochondria. And manganese is naturally a nuts and seeds again, not everybody eating knows. So it's always nice to have a small amount 20% of manganese in your in your diet or in your supplements and then you eat you know some because you don't want to eat too many nuts and seeds are really a lot of calories. And then I love that you want to do mushrooms because mushrooms are really high in Zinc and Selenium. Selenium is really, really the grocery

Kimberly Carozzi  30:40  
store kind of historically. Yeah.

James Scofield  30:44  
No, you gotta get the kind of fungus.

Kimberly Carozzi  30:47  
You're a one. We're talking about the league. We're not talking about psychedelic kind. No, no, I'm talking about

James Scofield  30:53  
you go to your green. What

Kimberly Carozzi  30:54  
are you talking about?

James Scofield  30:55  
Go see the I'm talking about like Shirataki I'm talking about the good stuff. Okay, I'm not going to see Jerry Garcia make an omelet.

Kimberly Carozzi  31:07  
Yeah, you tried to make the omelet a I don't know what's going on around the rest of the country. But there's a resurgence of that business.

Dr. Mary Balliet  31:14  
Mushroom, so any any mushrooms, not even just attacking Abella, that baby bella mushrooms. All of them have selenium in it. And here's what people don't think of when you think of your thyroid, which is what they'd be like, Oh, I'm so tired. Maybe I have hypothyroidism. While your thyroid needs not just iodine, which you have to have. It's a it's an essential mineral but it's toxic at high doses. And selenium. Same thing. You just want to have the right amount. And you need Selenium to make thyroid hormone. And now is really not well understood by the general public. And so the RDA for selenium one Brazil not would have the right amount of sun on him or mushrooms would be really great on selenium. And so you don't want to overdo it. But you want to have, you know, like a cup of mushrooms. Fabulous, fabulous amount of selenium.

Kimberly Carozzi  32:13  
So you want it you want to wash the dirt off of them to Mr. Schofield don't want to get the minerals out of the dirt?

James Scofield  32:18  
Well, this leads to another question because when you said the word antioxidant, I think well then if you're not anti oxidizing, you must be rapidly oxidizing if you need an anti oxidizer and oxidation is is like rust, right? So your body internally is starting to build up this oxidation turns

Dr. Mary Balliet  32:41  
out that oxidative damage to the mitochondria is the cause of all chronic diseases heart disease, cancer, arthritis, migraines, stress, osteoporosis, every single every single quote unquote inflammatory condition. So somebody told you have an itis right? Oh, I've 10 l I've tendinitis. I have arthritis. That means you have inflammation. Well, what is that? That means you're inflamed? Because you're oxidized. That is what it means. Yes. And that's what I

Kimberly Carozzi  33:16  
liked. And you heard you heard about free radicals to write they make all that cellular damage free radicals.

James Scofield  33:22  
When you say free radicals that can Jerry Rubin. I know what you're thinking about the university.

Kimberly Carozzi  33:26  
No, I know radical. Listen, mushrooms, free radicals. He's trippin, he's doing good. He's going back.

James Scofield  33:32  
But let me tell you when when you talk about inflammation. That's what I like about Yes, the breakfast blend that you get from potential power nutrition.com. That's right, because it has the tumeric and

Kimberly Carozzi  33:43  
ginger, they can come and see me and it helps them to my office, it helps with the inflammation.

James Scofield  33:47  
And as Dr. Carozzi said, when I started taking she said, you'll notice it when you stop you'll feel good when you begin it. But then if you stop and you your your body chemistry then starts to deplete. You feel that inflammation in the back?

Kimberly Carozzi  34:03  
Yes. I told him that I took Yeah, I told him that when he started it was like you know, the snake said to Eve Do you want this knowledge in this box? Because if you start taking it this is how you're gonna go. And if you stop you're gonna miss it. Yep. So you know it make sure you stay on it.

Dr. Mary Balliet  34:23  
Yeah. Yeah, that's the thing. I I wanted us to age vibrantly. It wasn't enough to just get older. I wanted us to have vibrancy, and we don't want to have inflammation. That's just not good.

Kimberly Carozzi  34:38  
Who else out there is saying this right? Not the V shred guy. No, I mean he looks good. He's been seeing that

James Scofield  34:44  
so we're talking about that vicious cycle. This because the inflammation leads to being sedentary because it hurts to do that power walking to get your heart rate up because then you feel the stiffness and the soreness and then you because of that you you're not

Kimberly Carozzi  34:58  
sedentary Yeah. Well there's there's cellular inflammation and then there's systemic inflammation. Right? You gotta get it both of them. You have you have to address Yeah, you got it but isn't he just

James Scofield  35:11  
I'm so I'm a sponge

Kimberly Carozzi  35:12  
he did respond retained so much information from last time. Well, when you're talking with an expert in the

James Scofield  35:19  
field, I know the best part about this is recorded. So I'm going to go back and listen to it again and calculate my my target heart rate. I'm gonna I'm gonna get my melatonin balanced off with the magnesium and I'm going to be sleeping like a band aid EMS.

Dr. Mary Balliet  35:38  
And actually, for people listening, our last podcast is actually on our website at potential power nutrition.com under resources it is under our About Us tab resources. Yeah. Hey, I did I find pictures of you guys students

Kimberly Carozzi  35:56  
down there. She put pictures of all her while I was talking about the all the other nice doctors out there and she's got their bios and, and then she's got the tab. She's got our logo. Oh, there you go of our, our friends. And it's you and me. It's your face. That's

James Scofield  36:13  
wonderful.

Dr. Mary Balliet  36:14  
Yeah, no, I really, um, first off, I have I tell everyone to, I say listen to the book, because I love your voice. And I love the book. And so I've got I've got a lot of people read in the book for both books, actually, for from burnouts belonging. And truthfully, here's, think of the your title, right? Burnout, we don't want that. That's why we're doing antioxidants. And now we want to do controlled, a controlled burn, like you want to have enough energy so that you exercise, but you don't want to burn the house down. Right. And that's, that's, you know, whether we're talking about how we can create our micro cultures. That's, that's kind of, I felt really driven to create something that met your criteria. I did all the homework in your book. So I figured out how to how to create my own microculture, so that I could reduce my burnout. And I could then put all this energy into getting all this knowledge that I've acquired over these many, many, many years, I've been doing this, and I want to get it out to everyone because I can make you really have that information easily at our fingertips that we can understand. You know, they tell you, Oh, you should have this. But when you know why you should have it, I think you get more excited about doing it.

Kimberly Carozzi  37:45  
You're more willing to do it. It makes sense. When you know why you're doing it.

Dr. Mary Balliet  37:48  
Are we too sympathetic, we're in fight or flight? Are we too parasympathetic, we're just in rest and digest, and you want to be imbalanced. So that when you that's that's what we're all striving for. And some of us are like a little to fight or flight. But some people are just about the rest and digest. You know, they're just staying out and eating. You don't want to do one or that you want to do them both only the right about

James Scofield  38:18  
I have the question. Yes. Because you're talking about energy, when you talk about mental focus, and, and having the right biochemistry that contributes to that healthy brain to be able to focus and recall. You know, there's different, you know, focus factor drugs out there now in supplements that are talking about, you know, it helps with what is the real connection there between memory and nutrition?

Dr. Mary Balliet  38:44  
It's a bit multifactorial, but the easy answer is that in order for you to get up off the couch and get out of bed in the morning, you need to make a neurotransmitter called glutamate. And like we've heard of monosodium glutamate, right? That's in things like Chinese food. And so sometimes you're exhausted, you're not like, you know, we grey Chinese food, because glutamate is the most excitatory neurotransmitter in your central nervous system. So that what kind of foods that in? Well, it comes in plants 40% of of all, plant protein is glutamate. So it's just important a plan so you can get up in the morning and get going. But once glutamate goes across the near the synapse, which tells the next nerve to fire, you want your body to convert that to another compound called GABA, and GABA is going to then focus you. So it's always a yin yang balance between glutamate which is the get up and go and the GABA which is a now I'm going to be focused and to convert glutamate to GABA actually is is a B vitamin dependent pathway, you need to have vitamin b1, thymine and you need to have vitamin B six pyridoxine. Now, what's weird about that is that women on birth control pills or hormone replacement therapy, or if I'm on Add medication of all the crazy things, or I'm on antibiotics, it depletes vitamin B six at a very high level. And this is why a lot of women at certain parts of their cycle can be what we would call glutamate dominant. So now you ask them to do something, and they're like, What? Instead of saying what you know, they can they get, they're a little over the top. And I know most women in the audience, do not think it's them. But some people would say, there's sometimes women can be a little tough. And that's why I say, what do men give you, when they love you, they give you chocolate. And that just helps calm down your glutamate receptor. That's where the magnesium is to keep that calm. Otherwise, you just cannot get along,

Kimberly Carozzi  41:06  
man, it was a gift. That's why it's a gift.

Dr. Mary Balliet  41:10  
And so you would say, Well, what drug binds to the GABA receptor, those are called the benzodiazepines or Xanax. And so you want to make your own GABA. And that is a B vitamin dependent pathway. And so you don't want to get B vitamin deficient, because then you can't focus.

Kimberly Carozzi  41:28  
I think that what we'll do is an aside, or maybe this could be another show, a topic that's very near and dear to a lot of our listeners, either because they're, you know, they've dealt with this in terms of their parents, or maybe in their co workers or spouses we can talk about, you're talking about age related changes in the brain, Parkinson's, dementia, okay, senility, that type of, you know, those kinds of things. We can do a whole show on on on nutritional, nutritional components that can help. But also because you're hearing and you're talking, I know you're looking on on Instagram. And you've been seeing the guys that float and float by and say, Listen to me, if you want to prevent dementia, Alzheimer's, this that. Okay, this is the lady that can talk about that. And we can we can have a show specifically on that if you if it would be great, right. I think a lot of our listeners would be interested in that. I think just because of the fact that you're a good interviewer. You know, Mr. Scofield, I think just because it's the one who I think saw the you the interviewer, she's the interviewee and I just sit here and take potshots?

Dr. Mary Balliet  42:50  
Well, you know, it, I think that's very blessed. It would because I teach biochemistry. I've taught chemistry since 1999. And that's my undergrad degree. And I teach physiology. And I've taught pharmacology so that's not a lot of people have that kind of combination. So it it made me look at the world a very different way. When you know, all those different things. How can we use that? How can we improve our quality of life? How can we age vibrantly? Well,

James Scofield  43:23  
I think that your passion comes out clearly. But the gift that you have is you make it understandable for somebody like the last chemistry class I had was in 10th grade, you know, and yet I'm able to I'm able to follow and understand very clearly the complexity of what is this biochemistry and nutrition and how it all impacts fatigue and burnout. And you do it so well that it's easy to understand.

Kimberly Carozzi  43:51  
Aren't our listeners lucky? Our listeners lucky. Imagine imagine having a whole degree in education involving these things. I know. I know. People you need to practice Okay. Ah, oh my goodness. And they just you know, down here in Pennsylvania, they come to their choir practice, and I always tell them and they just look at me like what did she just say that they didn't even notice the difference? Oh, my goodness. I know. You're gonna crack my back. Yeah, we're gonna do that.

Dr. Mary Balliet  44:31  
It Real Talk about love. I love that. We know the hormone of that actually. That's oxytocin.

Kimberly Carozzi  44:39  
Yeah, we do. And there's, we know the list. Okay. Dr. Bill Gates is going to tell you right now what they are. No. Go ahead. Go ahead. They're adults thinking well,

Dr. Mary Balliet  44:51  
you can make oxytocin women make oxytocin when they clean and when they talk to their girlfriends. But there is is what I call the big Oh, it's the, the big that happens in intimacy and the times the amount of oxytocin that that magic moment, then you make any other time. So they discovered that in 2000, shall we tailor at UCLA?

James Scofield  45:21  
Well, that's a really rich program. I'd like to

Kimberly Carozzi  45:24  
write that grant. Here's our here's our, here's a prospective study that we're going to do. And then also but laughing oxytocin exercising. Endorphins? Yes. At last laughing.

Unknown Speaker  45:40  
Chiropractic endured heartbreak.

James Scofield  45:43  
But that's why you feel that's why you feel the office. That's why it feels so good. Totally

Dr. Mary Balliet  45:48  
true. Yeah. Endorphins, who doesn't love them? They're the natural opioids. The more endorphins you have, the less pain that you have, the less inflammation you have, the better you can learn. Endorphins are super important to make actually, exercise makes endorphins.

Kimberly Carozzi  46:03  
Oxytocin, oxytocin? Oxytocin? is in. Yes, breastfeeding. Totally. Yeah, milk production. Yeah. Oxytocin, Mother Child bonding. And when and that's the that's the key. That's how nature makes us take care of her.

Dr. Mary Balliet  46:23  
Correct, right. Yeah. Now I love neuro chemistry. It's one of my, my, you know, well, nutrition I love to but neuro chemistry, I find intriguing because we think that we're in charge of ourselves. But a lot of times our biochemistry is running how we feel. And so we can that, you know, the literature on good nutrition and enough sleep and exercise, the big three, you know, sleep, exercise, eat real food. That mitigates a lot, a lot of what we have been seeing, especially since COVID, in terms of anxiety and depression, because they're really just neuro chemical imbalance. And so this is why it is critically important, especially today. And when we when we look at these kids, who are really suffering so much more than ever before, but they're not going to bed on time, critical electronics, and they're not always eating well. And then they're in front of their screens rather than actually running around outside like we did when we were kids, because there was not the screen time. And so now we're seeing epidemics of anxiety and depression that really could be mitigated by a stricter read times and less screens and better nutrition. All of that. And that's why I actually made the breakfast blend also because it's totally safe for kids, pregnant women, nursing mothers, I wanted something that everybody can have to know.

Kimberly Carozzi  48:01  
Listen, you send the kids out in the backyard with the scissors. Okay, remember, remember running with scissors? You send the kids out in the backyard with the scissors and what do you tell them to do? What's the theme of the day? Mr. Schofield? He's reading the box. I was like, what do you what do you send the kids out with the scissors out in the sun to do the lions? dandelion leaves the dandelions. I had no idea was going to talk about that. But then you see how it gets. And then one two drinks and I'm alive.

James Scofield  48:30  
I mean, when I can only imagine the line wine. We're in real time. My

Kimberly Carozzi  48:34  
listeners have one two jokes and they think it's a lot funnier. Now me they see the symmetry. They see the cemetery. Yeah.

James Scofield  48:41  
Well, this has been great. I know. We're coming up on the hour. And Dr. Belia has given us her time very graciously. This nice and i i Thank you very much and hope that you will take take us up on the offer.

Dr. Mary Balliet  48:53  
Program.

Kimberly Carozzi  48:55  
We like being on the program. I do. I love it program. That's it. Look how good look how good she listened to how good she sounds with her fight now.

James Scofield  49:06  
I have to I won't have to call your answering machine and Yeah.

Kimberly Carozzi  49:14  
Isn't that funny? That is funny. She sounds so good. It does.

James Scofield  49:17  
It's been a pleasure. Thank you so much for being with us. I'm sure Dr. Carozzi will catch up with you down the road to arrange another episode where we could talk. I love the idea about talking about dementia and and brain health and elderly.

Kimberly Carozzi  49:32  
Yeah, because the more stress you're under, yeah. The more accelerants you're creating in your body for

Dr. Mary Balliet  49:40  
damage, but also the more medicine that you're on, the more you get what's called the drug induced nutrient depletion. And specific drugs deplete certain vitamins and so sometimes you can mitigate them by just putting in the right things that you need to get the positive benefit of the drug without the side effects and I think that happens a lot as people Ah,

thank you. Thank you. So a good time doesn't choose.

James Scofield  50:07  
Now we sound a little NPR. Good times.

Kimberly Carozzi  50:10  
I know. That's nice. Yeah. Thank you for sharing.

James Scofield  50:17  
We do really appreciate we thank you so much for your time, and I'm looking forward to the next time we get to sit down and chat. Thank you for having me.

Kimberly Carozzi  50:24  
Bye. All right. Take care. Isn't that fun? Was a lot of fun. I you know what? I'm so glad to have her. And she really knows when when she starts talking. She she integrates. She is so much that people don't realize

James Scofield  50:41  
she is. I mean, she's just got so like, note notes. She just and you mentioned something and she just died and runs with it. But I understand that I'm following I'm not a chemistry guy. I'm not a

Kimberly Carozzi  50:53  
she's a teacher.

James Scofield  50:54  
I know. But um, I didn't go to Cornell either. And when she said she was the sleep expert, and I thought that would be a class that I would take and then have trouble staying. You know?

Kimberly Carozzi  51:11  
Well, because you'd be studying too hard to be worrying about it. I'd be

James Scofield  51:15  
I'd been Yeah. But I'm, I'm, I'm making the efforts here. I love what she said. It's certainly applicable to so many of us in this day and age where we're trying to find the right balance. And we're trying to avoid the burnout, and find our belonging through balance and exercise and sleep and nutrition. So it all comes together in a wonderful, wonderful way.

Kimberly Carozzi  51:41  
I know it. I know. You had a great time, just texted me and she said I loved being on the podcast. And I said what fun? I'll send her a set. We'll send sound bites to her too.

James Scofield  51:54  
Well, you know what this means?

Kimberly Carozzi  51:57  
That my favorite part of our song, my favorite part of our music

James Scofield  52:03  
brings us to the end of this episode. From burnout to belonging. We want to thank our special guest, Dr. Bell yet. I'm Jim Schofield, your host. We've been with Dr. Kim Rosie and her office after hours, and we're going to catch you on the podcast next time. We'll see you next episode. Bye bye

Transcribed by https://otter.ai