the latest food and nutrient research on anxiety, music ... · the latest food and nutrient...

The latest food and nutrient research, with Trudy Scott www.theAnxietySummit.com November 3-16, 2014

© 2014 Trudy Scott All Rights Reserved of 17

The latest food and nutrient research on anxiety, music and more

• Why The Anxiety Summit

• New research on food and nutrients for reducing anxiety and depression

• Why changing our diets and addressing nutritional deficiencies is so important

• Music for mood and some inspiration for you

• Gems from each of the upcoming speakers

A very, very big welcome to The Anxiety Summit, Season 2. It's November, 2014 and I am really pleased to be sharing all these amazing speakers with you: fellow nutritionists, integrative psychiatrists and non-GMO advocates, a number of therapists, researchers, health writers, naturopaths, chiropractors, as well as a few clients and a singer-songwriter.

As you know I am your host, Trudy Scott. I am known as a food mood expert. I'm a certified nutritionist and I'm the author of the Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings." I am very excited to be sharing great resources with you on this summit.

Let's just first talk about anxiety and how this summit can help you. It can help you if

you have severe panic attacks and possibly are using medications for your anxiety. It can also help you if you're simply feeling stressed and overwhelmed by what's going on in



your life. And what you'll learn about in the summit can actually help you eliminate full-blown anxiety, panic attacks, social anxiety, even help with OCD and phobias as well.

It can also help if you've got this constant low-grade fear. You may have feelings of

dread. You may have a racing heart, and you may have the busy mind that you just can't switch off, those ruminating thoughts where you lie in bed and you just can't quiet that busy mind. You may have constant worry. You may be a perfectionist. You may have procrastination and you may have this imposter syndrome feeling like, "Who am I to be doing this? Who am I to be having this business?" or doing these things that you're doing. And as Julia Ross, author of The Mood Cure, I said in Season 1, “zero is not an unrealistic goal when it comes to anxiety.” This is very true. And I know this firsthand. I had terrible anxiety, terrible fears, waking in the early hours with this feeling of doom, that something was going to happen for no obvious reason. I had a number of panic attacks which were very, very scary! But I no longer have anxiety. Never ever ever. I have zero anxiety. Instead of telling you my perfect storm of all the root causes that contributed to my anxiety - because there were a number of them: gluten was a factor; I had adrenal issues; I had problems with soy; I was eating a vegetarian diet. I had exposure to mercury and lead, low blood sugar and a whole host of things. What I'm going to do is share the introduction call from Season 1 so you can hear my whole story instead of me repeating it again, in case you were on Season 1 and you don't want to hear it again. And then for the new people you're going to get to hear it firsthand. And then in that first call from Season 1 I also shared some research that I won't be going over today; I'm going to be sharing new research and then stats on anxiety and trends that I went over. And of course a recap of the speakers from Season 1, if you didn't attend, and you're interested to find out what we covered in Season 1.

But let's start with the latest research that we have right now on food because there's some really exciting things happening. But before we start there I just want to just summarize little bit about anxiety. Anxiety disorders are the most common mental illness in the US and it affects over 14 million adults. And the incidence is increasing in both adults and children. And as I said in Season 1 - I went into this in a lot more detail in that first call, and you will all get access to that as well, so you can hear all the latest stats.

But there really is so much that we can do to slow this increase and to eliminate anxiety

completely. And I'd just like to say that food and nutrients provide a very powerful approach that can dramatically reduce and often completely eliminate anxiety. And we really need to be thinking about this: eliminating it, not managing it because it breaks my heart when I read blog posts and I hear stories and I hear people talking about managing their anxiety. And often people ask me, "So are you managing your anxiety?" And I say,



"No. It's completely gone." And that's what I work to when I'm working with my clients so they can completely eliminate the anxiety.

There is this paper that was published recently in BMC Psychiatry and it was titled,

"Lessons from obesity prevention for the prevention of mental disorders." And it proposes that common mental disorders like anxiety and depression should be considered as a form of non-communicable disease like obesity, preventable through the modification of lifestyle behaviors, particularly diet and exercise.

So what the authors are proposing is that the right food can end anxiety in the same way it can reduce obesity. Wow, this is just so powerful. And this is why we're doing the Anxiety Summit because I see this every single day with my clients, and so do the expert guest speakers that you're going to hear from during the summit. And some of the clients and case studies that you hear from you will see this as well, very, very powerful. Now Dr. Felice Jacka is a well-known food and mood researcher from Australia and she is one of the authors in the BMC Psychiatry paper that I just mentioned, and if you joined us in June, Season 1, you'll recall Dr. Jacka's interview. It was "Research: Food to Prevent and Treat Anxiety and Depression?" because she was questioning whether food can actually prevent it and can actually treat it. And she shared that we've seen data from around the world, right across every continent and across all age ranges showing that diet really does matter to the prevalence and incidence to anxiety and depression. Dr. Jacka and her team are currently conducting the first randomized control trial, looking at diet as a therapeutic approach for anxiety and depression. This is amazing that there's actually a randomized control trial going on to look at this. And hopefully in Season 3 of the Anxiety Summit we'll have Dr. Jacka come back and share the results of that. Dr. Jacka is a prolific researcher. She's got over 70 papers published, and she co-authored another paper that was published this year, and this one concluded with this statement: "The clear message is that in the midst of a looming, global epidemic of mental health disorders we ignore nutrition at our peril." I'm going to repeat that: “we ignore nutrition at our peril.” We really need to do something about this. But there is some pretty exciting news - and this just came out a week ago. It was posted on the ISNPR Facebook page, and this is what it said: "Great news. The ISNPR position paper Nutritional Medicine as Mainstream in Psychiatry penned by key members of the ISNPR has just been accepted by the leading journal Lancet Psychiatry. And it's actually going to be published in December. Nutritional psychiatry has finally been accepted into the mainstream and we couldn't be more proud.” So I just say bravo, Dr. Jacka, and other key members of the ISNPR. This is really, really big news and really, really exciting. And for those of you that are not familiar with ISNPR we talked about it in season 1. They are the International Society for Nutritional Psychiatry Research. And Dr. Jacka is one of the founding organizers of this organization. The site is ISNPR.org and you can



find them on Facebook at ISNPR. So just for emphasis I want to repeat the title of that position paper: "Nutritional Medicine as Mainstream in Psychiatry". I can't wait to read it and I can't wait to share it with you. This is really, really powerful and really exciting. I want to share two more recent papers on junk food and mental health, and there are so many studies coming out showing this connection between what we eat and how we feel. This one was actually published in Nutrition journal and it's been published very recently. And this was "Looking at the association between junk food consumption and mental health and a national sample of Iranian children and adolescents." The student questionnaire comprised questions such as psychiatric distress so they looked at worry, depression, confusion, insomnia, anxiety, aggression and worthlessness. And then also they looked at the violent behavior such as physical fighting, being a victim and bullying. And then the junk foods that they looked at consisted of sweets, sweetened beverages, fast foods and salty snacks. This is a sample of over 13,000 children and adolescents. What they found is that the higher frequency of junk food consumption was significantly associated with psychiatric distress, a lot of these ones that they surveyed: worry, depression, confusion, insomnia, anxiety, aggression, worthlessness. And then there was a strong correlation with some of the fighting and the violent behaviors. Very, very powerful. And then the second one, also published this year. This was actually published in July and this was looking at British secondary schoolchildren, and this was a cross-sectional survey of daily junk food consumption, irregular eating, which is a big factor because that can affect your blood sugar levels which can make you more anxious. And then they looked at mental and physical health. And they also actually looked at parenting style as well to see how this played into it. And they explored the relationships between daily junk food consumption and this irregular eating that I mentioned, and then self-reported physical and mental health. And this was a large number of participants. It was 10,645 participants between 12 and 16, and they completed these measures of their junk food consumption, irregular eating, what the style of the parenting was and how they felt both mentally and physically. What they found is this: 2.9 percent of the sample reported never eating regularly, which is not a good thing, and 17.2 percent reported daily consumption of junk food. And what they found is that young people who reported eating irregularly and consuming junk food daily were at a significantly greater risk of poorer mental and physical health. They actually also found that authoritative parenting was associated with healthier eating behaviors and better mental and physical health. So having parents who were actually setting an example and making sure that they were eating the right thing. So that's an important factor as well. So what does this mean? What all of this means is that we simply need to teach people how to eat the right food. We've got to encourage people to eat the real whole foods diet.



We want to avoid foods that cause inflammation. We see this big correlation between foods causing inflammation and that inflammation causes anxiety and depression. And this is covered in great detail in the summit. And we need to educate health practitioners about the research and the importance of food when it comes to anxiety and depression. We can actually end anxiety and depression by making these changes and we'll also see a reduction in obesity and other lifestyle diseases like diabetes and heart disease. And this is why I'm hosting the summit. This is why I'm doing this because I want to get this message out to you, if you need the help, and I want to get it out to your health practitioner. I want to get it out to mental health practitioners and I want people to know that there's this research, that people are getting results and that there's so much more to anxiety if we just look at some of the nutritional components, some of the biochemistry, and some of these other factors that can actually cause anxiety. Although the subtitle of Anxiety Summit is "Nutritional Approaches for Eliminating Anxiety" it's a little bit more than that this season. We're actually featuring some topics that go beyond food and nutrients and beyond what to eat and what not to eat. We are obviously covering some of that because food is important and it's the foundation, but there are so many factors that can impact our biochemistry and can affect your anxiety. And some of them are things like environmental toxins. We've got a speaker talking specifically on environmental toxins. Heavy metals like mercury - we've got a speaker talking specifically on mercury. Could this be the root cause of the other root causes of your anxiety because mercury can disrupt so many pathways in the body. We're also talking about drug induced nutritional deficiencies. And then the effects of benzodiazepines and how they can actually cause anxiety, and the gut and the microbiome. And we also address liver health, the thyroid and the adrenals. And there's a tie-in to anxiety in any one of these areas. I'm going to share gems from each of the speakers in a little bit so you can get a taste for what's coming and you can be motivated to tune in and listen to all these great speakers. We truly have an amazing time ahead of us and I'm really, really excited to share this with you - as you can probably tell. You're also going to see this connection between many of these topics and obesity and other lifestyle disease. There is truly this very big tie-in between mental, physical health and these lifestyle diseases. JJ Virgin's interview on sugar - obviously a strong tie-in with obesity. And then we see this strong tie-in with sugar and stress eating and being addicted to sugar. Dr. Ted Dinan talks about the microbiome, and we see problems with the gut with obesity, and then also with anxiety and depression. He also talks about exercise - obviously a really important factor when it comes to mental health, and important when it comes to obesity as well. And we know that toxins can be stored in fatty tissue, and there's this connection between obesity and the adrenals, and obesity and being overweight and the thyroid.



So all of these things tie together so beautifully. And if we can change our diets, address some of these factors that may be missing with our biochemistry, we can reduce inflammation, we can remove these toxins, we can make these food changes and we can be a healthy weight and we can feel calm, and we can feel happy and we can feel on top of the world. And this is what we want. We want to feel our absolute best.

So let me go through each of the speakers and just give you a taste of what's ahead so you can be excited. And then I've got an exciting surprise to share right at the end. But let's just go to each of the speakers because I have thoroughly enjoyed interviewing all of these amazing speakers. I've enjoyed connecting with them and deciding on a topic that I wanted to interview them about and then researching the topic and then doing the interviews and then sharing this with you. So let's just go through each one of them. The first topic that you're going to hear about is about fish. Randy Hartnell is president of Vital Choice Wild Seafood and Organics, and he was a fisherman. And the topic of his talk is, "What you need to know about seafood, the ultimate brain and mood food." It was a great interview; we started the discussion about concerns about mercury and radiation, and then shared many of the studies that show mood benefits of fish consumption. And this is a lovely quote from the interview. "If you look up nutrient dense in the dictionary you should see a picture of salmon." How cool is that? And then another quote that I really liked from the interview is: "Fish roe is rocket fuel for the brain." So we sure to tune in to that interview and learn about the benefits of a good, healthy, wild fish - wild being the operative word. And then JJ Virgin, she's a celebrity, nutrition and fitness expert, the author of The Virgin Diet and the new Sugar Impact Diet, and the topic of our interview: " the Sugar Impact Diet" She shared that sugar is as addictive as cocaine. It's our number one drug of choice. And the more that you eat the more you want. And she shares a great study where rats were given a choice between morphine and Oreos - they picked the Oreos because they were more pleasurable. And we know there's this connection between stress and anxiety: when you're more stressed and you're more anxious you are going to crave sugar to help relieve some of that stress, and to self-medicate. So getting sugar out of your diet, is really, really important. And you heard the research looking at the kids eating that junk food - very strong correlation between junk food, sugar, and mental health. Julie Matthews is the author of Nourishing Hope for Autism. She was actually a speaker in Season 1 and I invited her back because she was a very popular speaker and she has got a wealth of information to share. She's also co-founder of the BioIndividual Nutrition Institute and the topic of our interview was "Fermented foods and probiotics for anxiety and depression: the practical and the research." We discussed a lot of the practical aspects, and Julie talks about how to actually make sauerkraut. And she shares that the nice thing about fermented food like sauerkraut is that it's in a form of food that is really



partly digested so that tends to create less gas. It also tends to be more digestible and can be higher in nutrients than the foods themselves that aren't fermented. We talked about a lot of the research, of course, and one of the studies showed that the brain actually sends signals to the gut, and the gut sends signals to the brain, and the brain effects from probiotic food could be seen in many areas, including those involved in sensory processing and those associated with emotion. So here we've got this gut-to-brain connection that's very powerful. Now we don't often associate gluten with mood problems but they're more common than you think. Dr. Tom O'Bryan, host of the Gluten Summit, his talk: "Gluten's Impact on the Inflamed Brain: Reducing Anxiety and Depression". And he shared how 73 percent of kids with celiac disease have social phobia. And then the stunning number: 63 percent still have social phobia on a gluten-free diet. But what he said is that you also have to heal the gut because the gluten has damaged the gut. And if you don't heal the gut and then address the nutritional deficiencies you're not going to help alleviate the social phobia. So you've got to do that as well. So this is an important thing to think about when you're looking at studies. You need to think about what else might need to be done. And then when I asked him, "Should any of us be eating gluten?" he very emphatically said, "No human on the planet can digest gluten." Whether or not it causes symptoms like anxiety or depression or arthritis, why eat anything that could cause inflammation?" And as I said earlier, inflammation is a common theme and you'll hear more about inflammation in Dr. Kelly Brogan's interview. Dr Tom also shares research published in the BMC Medicine journal and this is very recent study looking at Italians with non-celiac gluten sensitivity and they found that 68 percent of participants felt this lack of well-being, and 39 percent experienced anxiety. The interesting thing is the large majority of patients had their symptoms appear within a few hours to one day after gluten ingestion. So pretty quickly once they had gluten they noticed these symptoms. And of course we shared a ton more - it was a great interview; it was actually a very long interview. That one was about an hour-and-a-half. So you're going to really enjoy that. And then Jeffrey Smith, non-GMO advocate, producer of Genetic Roulette, our topic: "Anxiety and Mood: Health Risks of GMOs and Round Up". And here is a quote from our interview: "Round Up shuts down this pathway called the shikimate pathway, which is what our gut bacteria uses to produce a vast majority of our tryptophan. Tryptophan is a precursor to serotonin, and without enough serotonin we can have anxiety and depression. He also shared about the Bt toxin, converting our intestinal flora into these living pesticide factories. Really scary prospect! And then of course he talked about GM



tryptophan, or genetically-modified tryptophan, and how it was pulled off the market. That was a very interesting discussion. He also talked a lot about a wonderful case study in South Africa, which is where I'm from, in case you're wondering about the accent. And this was a story of a farmer who used GM corn with bad effects. And then when he switched to non-GM corn or maize he saw some dramatic improvements, both in his cattle, his pigs, and in the health of his farm workers. So that was a really, really interesting story that he shared there. Then I interviewed Dr. Ted Dinan. He is a professor of psychiatry a University College in Cork, in Ireland. He has a most delightful accent, and he is actually the psychiatrist who coined the term "psychobiotics" together with some colleagues of his. And our topic was “Microbes in the gut and psychobiotics as a potential treatment for anxiety and depression".” I love this excerpt from an article of his. What he said is, "In the 20th Century the major focus of microbiological research was on finding ways to kill microbes by antibiotics. This century the focus has changed somewhat with the recognition of the health benefits of bacteria, not just from an immunity perspective but from a mental health one." This is just really exciting, the gut and the microbiome is very, very central to so many areas of health and certainly very central to mental health, and we're seeing a lot of research in this area. Then Dr. Kelly Brogan, she is boarded in psychiatry, psycho-somatic medicine, reproductive psychiatry and integrative holistic medicine. And the topic if our talk is "Psychoneuroimmunology: the New Psychiatry". I just love that word: psychoneuroimmunology. She also said it was one of her favorite words. And inflammation was a big topic. We talked about a number of other areas but inflammation certainly rose to the top. And she shared how cytokines in the blood, or these inflammatory messengers such as CRP/ C-reactive protein, IL-1, IL-6, which are interleukin 1 and 6, and TNFα, are actually predictive and linearly related to anxiety and depression, especially in women. So the higher numbers the more anxiety and depression we see, and that people with high levels can actually end up getting anxiety and depression. We also talked about sugar and gluten and how powerful our diet is in terms of altering our gut flora in our microbiome. And she shared some really great stories of people changing their diets and then seeing big changes in their gut flora. Then I spoke to a Dr. Mikell Parsons, she's a chiropractor and certified clinical nutritionist and our topic: "Conquering those yeasty beasties once and for all” and when she's talking about yeasty beasties she's talking about candida. And she shared how candida can cause anxiety and depression and leaky gut. It can even cause reflux and heartburn. Of course we'll see brain fog, irritability, low libido, chronic fatigue, weight gain. And the big thing with candida is “where is my next sugar fix?” Because candida



feeds off sugar. So if you've got candida you're going to have those really high sugar cravings. And then my talk: "Targeted Individual Amino Acids for Eliminating Anxiety, Practical Applications." Amino acids like GABA and tryptophan can give you immediate relief for anxiety, worry, panic attacks, those ruminating thoughts I talked about earlier. While you're digging deeper to look at why you may be low in GABA or serotonin in the first place - and then so you can address those other factors like gluten intolerance or the adrenals or thyroid health. And the amazing thing about the aminos is they give you hope right away because you'll start to feel better immediately while you're looking for all those other issues. We cover GABA and tryptophan and three other amino acids, plus what can make them more effective and why they may not work as expected. I've had some questions on Facebook saying I've tried the aminos, they're not working like I thought they were going to work; what should I do next? So I'm going to go into reasons why they may not be working as effectively and how to make them more effective because there are a number of things that we can look at. Then the next interview, Tom Malterre, he's the author of, "Nourishing Meals" and our topic, “Our environmental toxin exposures promote anxiety”, and of course also autism and ADHD and other health problems. And we talked a lot about air pollution; we talked a lot about mercury and fish. He is more cautious about fish consumption than Randy, but we also talked about BPA and plastics and phthalates which are endocrine disruptors. We talked about how these compounds, these toxic things that we're getting exposed to our environment can actually increase inflammation and thereby contribute to anxiety and depression and some of these other issues. So again you can see the theme of inflammation coming up again and again and again. And then we found more bad fish and mercury in Kris Homme's interview, although the focus was mercury toxicity from amalgams. Kris is a retired engineer, science writer and her interview was called "Your Hidden Mercury Burden: A Likely Root Cause of the Other Root Causes of Anxiety." And we have a part one and a part two. We had so much to cover we actually ended up doing two interviews. And here are a few good quotes from the interviews: "Mercury inhibits methylation, which is the biochemical process that affects the production of many hormones and neurotransmitters. Mercury is known to concentrate in glands, including the thyroid and blocks the enzyme that converts T4 to T3. Also your mercury burden is a chronic stressor that seems to provoke symptoms of adrenal fatigue. It also causes a selective loss of Purkinje neurons in the brain which produce GABA. And I'd have to say that Purkinje is another one of my favorite words. It was really a very geeky interview with a lot of scientific terminology. But it was very, very comprehensive, and as I said, we went over an hour so we split it into two interviews, and she ends with some really great resources and some great links to some great articles so you can learn more.



And then talking about the adrenals and how mercury can actually affect your adrenals I actually interviewed Dr. Alan Christianson - he is the author of The Complete Idiot's Guide to Thyroid Disease and a forthcoming book on adrenal health, which is coming out pretty soon. And the topic of our interview: "Adrenals: Master Glands of Anxiety and Tranquility". And what he said is even if you're not being chased by the classic tiger crashing blood sugar, sleep schedules that are off, missing nutrients for the adrenals or external toxin exposures - there are those external toxin exposures we just talked about - can trigger high amounts of stress hormones to make us anxious. It's the collective weight of all of these adrenal stresses that can have an impact. He shares some pretty interesting facts about coffee and how it can actually affect your blood sugar, and I really enjoyed our discussion on light, getting out in the early morning to get light in your eyes, and in the timing of when to eat carbohydrates, for helping to reset our adrenal glands. Cutting edge information based on some research that he's actually done with patients in his office in Arizona.

Dr. Hyla Cass, she's board certified in psychiatry and integrative medicine and she's the author of Natural Highs and The Addictive brain and how to break free, and our topic “ Mood, Anxiety, Energy and Your Thyroid.” And what she said is we want to test TSH, 3T3, 3T4, thyroid antibodies and even reverse T3, which can be high in times of stress. Then we went into a lot more about the different types of thyroid conditions that can actually cause anxiety and it was a great interview. Right after our interview I came across a Facebook post by Mary Shomon. She's a thyroid patient advocate and an author of many really great thyroid books. And I wanted to share this because we didn't talk about it in the interview and it's pretty interesting and pretty current. You may not have ever heard about it. And this was “Five ways the new American Thyroid Association Hypothyroidism Guidelines are bad for thyroid patients.” And it was published at the end of September in the Journal of Thyroid. And what she said on the Facebook post is this: "The new ATA guidelines are worse than we thought. Not only conflict of interest but they want to refer us for mental health evaluations if we don't feel well on levo thyroxin. And they want to take away licenses and cause legal trouble for doctors who prescribe T3, T4 and natural thyroid drugs." And she referred to an article on the Holtorfmed blog which I'll share in the blog for this interview so you can go and read up about it. It's pretty big guidelines that have come out and not very favorable for practitioners who are working in the integrative health world. And then the next one, Dr. Ameet Aggarwal, he's a naturopath, psychotherapist and author of Feel Good: Easy Steps to Health and Happiness and our topic: "The Hidden Master Organ: Why Treating Your Liver is Fundamental to Anxiety and Depression". When you have a sluggish liver less bile is produced and digestion is poor, leading to constipation, toxin buildup, inflammation - there's those terms again, toxins and



inflammation - and less absorption of important nutrients. You can then have neurotransmitter deficiencies and be more susceptible to anxiety. And Ameet is one of our international experts and actually lives in Canada and he spoke to us all the way - sorry, all the way from Kenya. He used to live in Canada and he's now living in Kenya and he spoke to us all the way from Kenya, which is where I went on my honeymoon, so I have a very soft spot for that part of Africa. Dr. Caroline Dean is a MD, ND and author of The Magnesium Miracle and the topic of our talk: "Take Magnesium and Melt Your Anxiety Away". She shared how magnesium is responsible for up to 800 different biochemical enzyme systems in the body. And if your magnesium is low your adrenal glands, which require a lot of magnesium, get kind of trigger happy and you can start getting adrenaline surges when you're under stress. Blood sugar can go low, and then you can actually feel like you're having this anxiety attack or panic attack. Magnesium: really, really important. We talked a lot about medications that have a fluoride molecule attached and how that fluoride molecule can actually bind up more magnesium. This is an area that I didn't know much about and we spent quite a bit of time talking about a number of medications that have the fluoride molecule attached to it. Then the next one: Sayer Ji. He's a researcher, author and founder of GreenMedInfo, and his topic: "Deconstructing Medical Anxiety and Evidence-Based Natural Solutions for Anxiety". He shared some pretty interesting research showing lavender and other flowers are very helpful for anxiety. And a clinical study from Rutgers University found that when they gave subjects flowers they had 100 percent positive results in the emotions. How lovely is that? He shared some pretty interesting information about lavender - and I'm a big fan of lavender. It's useful both used as aromatherapy and also used orally. And we also talked about kava - there's a lot of research showing how beneficial kava is for anxiety. And I'm not a big fan of it and I'll share why in the interview. Then Dr. Peter Osborne, he's a chiropractor and board-certified clinical nutritionist and our topic: "Drug-induced nutritional deficiencies that contribute to anxiety". And we talked about a host of different drugs and how they can deplete us of certain nutrients. We talked about the birth control pill and how it can deplete us of magnesium, and folate and vitamin B6, how antibiotics can wipe out good bacteria, and in turn affect our B vitamin status because we need those good bacteria to be making our B vitamins like biotin and vitamin B12. We talked about how antacids can lead to protein malnourishment. And we need that protein so we can use those amino acids to make our neurotransmitters. And then how NSAIDs can actually deplete us of iron and folate. And both of these are co-factors for making neurotransmitters. So you can see how drugs that cause these nutrient depletions can actually lead to anxiety and depression.



Dr. Ben Lynch, he's a naturopath, a researcher, a writer and a speaker and well-recognized as being an expert on MTHFR and methylation defects. And our topic: "Anxiety, biochemical and genetic predispositions." And we talk extensively about genetic polymorphisms in the COMT, the GAD and the MAOA enzymes, M-A-O-A enzymes. And here are a few gems that he shared: "The GAD enzyme helps to get rid of glutamate and turns that into a docile, calming, GABA neurotransmitter." And he shared which foods you need to avoid if you have this mutation, which nutrients that you need to add in for it to function well. And then the role that the COMT genetic polymorphisms play in anxiety and how you've got to look at estrogen and xenoestrogens, and sulfur. And then he talked about the MAOA genetic polymorphisms and anxiety and the impacts the tyramines and histamine can have when you're got this genetic polymorphism. That was also a very interesting and in-depth topic that I learned a lot. Then Dr. Jonathan Prousky, he's a naturopath and editor of the Journal of Orthomolecular Medicine, and the author of a book called Anxiety: Orthomolecular Diagnosis and Treatment, and I interviewed him all the way in Canada. And our topic: "Tapering off psychiatric drugs so they don't ruin your life". And he shared how these drugs are not disease modifying agents, they're not like any other drug. They're psychoactive, and as a result the effects are highly, highly unpredictable. And he shared some of the nutrients he uses in helping his patients taper off SSRIs and benzodiazepines, niacin being one of them and GABA being another one. Sharon Heller, PhD, is author of Anxiety: Hidden Causes and our talk is: "Hidden causes of anxiety, drugs, illness, light and balance." We talked about how certain over the counter drugs can actually cause anxiety. And there were some pretty surprising ones: lidocaine, birth control pills - they're coming up again. We talked about space-related phobias, how vestibular problems and balance and inner ear issues can actually cause anxiety.

And then a very interesting one was mitral valve prolapse. And here's a gem from our interview: "Very strong is the relationship between mitral valve prolapse and anxiety that studies have found that 30 percent of patients diagnosed with generalized anxiety disorder, or panic disorder, and 44 percent of patients with bipolar disorder have mitral valve prolapse." Those numbers are astounding.

Rebecca Robb, she's a clinical psychologist and co-founder of Integrative Primary Care Associates, an Integrative Health Practice, our topic: "Treating anxiety in an integrative medicine practice." She shares how she incorporates neuro-nutrition, in other words amino acids, into a psychotherapy practice. She shares some wonderful case studies on using amino acids and psychotherapy for anxiety, depression, panic attacks, family dysfunction, chronic pain and gut distress.



Interestingly enough she has found that GABA is not that effective with her clients, and she uses another form of GABA, other than the gamma-aminobutyric acid - and we talk more about that in our interview. And then of course we've got some success stories. And then my final closing call, called "Eggs, broths, sprouts, almond flour, questions and what to do next." And you're going to hear about eggs and choline for brain and mood health; sprouts and how nutrient dense they are; how nutrient dense are nourishing and healing bone broths and vegetable broths are. And then curcumin, which is a great anti-inflammatory and has a lot of research showing it's beneficial for anxiety and depression as well. And then you're going to hear about why you might want to reconsider using almond flour for baking, and I'm going to answer some questions that come up during the summit. And I'll share some resources with you and what to do next because you're going to have a lot of information coming at you over the next few weeks, and I don't want you to be overwhelmed so I'm going to share step-by-step what you can do to try and get rid of your anxiety and take things to the next level without feeling too overwhelmed. I've got a few housekeeping notes that I just need to do through. Please just bear with me, hang in there because I've got something exciting to talk about at the end of this section on the housekeeping. But let's just go through a little bit of housekeeping to make sure you understand what we're going to be doing for the next two weeks. You're going to hear two amazing interviews per day, and each interview's going to be available for a 24-hour window. And this is from 9:00 AM Pacific Time to 8:59 AM Pacific the next day. You're going to use the same link every day. And we will swap out the speakers automatically. You're going to get a daily email telling you which speakers are coming up. You may get that daily email before the new speakers have been swapped out. So the new speakers will show up at 9:00 AM Pacific Time and if they're not showing up, you just want to refresh your link and the new speakers will show up. We're going to swap that out automatically. So I want you to just enjoy the interviews, listen in that 24-hour window and just get the most out of it. Now if you miss hearing them on the 24-hour window, the audios and the transcripts are available, and if you want to keep them for your learning library they obviously are available to purchase as well. Be sure to download the digital gifts -- you've got amazing digital gifts from our wonderful speakers and I'm just going to read through a few examples here. "Seven Highly Effective Habits of the Gluten-Free Warrior". This is a video series. "Top Seven Therapeutic Foods"; "Forty-Nine Fresh Recipes for a Stronger Body and more Vibrant You"; " a free chapter from “Feel good: Easy Steps to Health and Happiness"; a folate video presentation, along with a methylation pathway planner; a video on how to make sauerkraut; Dr. Marsh’s Gluten Summit interview: "Why the early stages of celiac disease must be taken seriously"; The Virgin Diet Shake Recipe book; "How to harness



broccoli's superhero detoxification power" and that's a video -- how cool is that?; and then "Discounts from vital choice on wild fish purchases and fatty acid testing. And there's more gifts coming. And each of the gifts will be displayed when each speaker's interview is being replayed. And there's also a speaker page with the breakdown of all the speakers, their talk titles, what they're talking on with the blogs and their gifts. And there's going to be a special gift from me - and I'm going to share this with you in a second - that's what I'm going to get to after this section of housekeeping. I also wanted to share that there are going to be extra blogposts. There's going to be a different blogpost for each speaker. And this is going to have additional resources in the blog post; it's going to have links to some of the studies that were mentioned in the interview, and this is on my blog: Everywomanover29.com blog and you'll see the link on the speaker page. And I'd love you to comment and share and ask your questions. You can ask your questions on the blog or you can ask your questions on the Facebook section below the daily replays. And let us know how you're enjoying it; let us know if you've got any questions. I'll be answering questions as the summit progresses and if there's some themes that come up I'll make sure that we address those in the final call that I'm doing which has not been done yet; I'll be doing it right near the end.

I'll be actively engaging on the blog and responding to comments; I'll be responding to comments on social media. You can find me on Facebook: "Trudy Scott Antianxiety Food Solution" you'll see the link on the replay page there. You can find me on Twitter: @FoodMoodExpert and then on Google Plus and Pinterest as Trudy Scott. So let's engage, let's ask questions, let's support each other. And before I share my exciting surprise with you and the research about music I just want to quickly read this disclaimer because it's important. This is on the website and it is at the bottom of every transcript. But in case you don't get the transcripts I just need to read this for you: that the information provided in The Anxiety Summit, writer interviews, the blogposts, the website, the audio files and the transcripts, the comments and all other means is for information and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a health care professional before starting any diet, exercise or supplementation program before taking or stopping any medication, or if you have or suspect you may have a health problem. And now let's end with this discussion about music and my gift for you. Music is good for our mood, and it's calming and it gives us joy, and it even lowers cortisol - did you know that? And I'm sure you've experienced this firsthand. We've even got research that confirms this. There was a paper published in 2009 and it was called "The Effect of Group Music Therapy on Quality of Life: Four Participants Living with a Severe and Enduring Mental



Illness" and it showed benefits. It was a ten-week group music therapy project and it was designed to determine whether music therapy influenced quality of life and social anxiety for people with a severe and enduring mental illness living in the community. They had ten one-hour weekly sessions, including song singing, song writing, improvisation. And it culminated in each group recording an original song in a professional studio. And this is what they found: music therapy gave joy and pleasure. Working as a team was beneficial and participants were pleasantly surprised at their creativity and they took pride in their song. So here we've got this joy and the pleasure aspect. And then a 2004 study called "Possible Benefits of Singing to the Mental and Physical Condition of the Elderly" reported that the study participants felt refreshed, they felt comfortable, they felt lighthearted, relieved, relaxed, less tense and confused and their mood improved. And the level of cortisol, a salivary stress marker, decreased after singing. Now wait for this - isn't this interesting? the same tendencies were shown regardless of whether or not the subjects liked singing. I find that so interesting. And I find it interesting because I'm not musical at all. I don't ever sing but I do find music to be very uplifting and very soothing. And after the last summit I decided I wanted a theme song for the summit, and I worked with the amazingly talented singer-songwriter Amma Jo, and we created a song called "Top of the World". We worked together on the lyrics and she has done such an incredible job singing this song for me and creating this beautiful song for you. And you're actually going to hear from Amma Jo towards the end of the summit - I interview her and she talks about how music inspires her, and actually some changes she made to her diet that had a big impact on how she feels. But back to the song. This song is my gift to you, and you get to download your own copy of the song. It's called "Top of the World" and I just want this to be an inspiration for you. Someone said during Season 1 that Season 1 was “like a bouquet of hope”, and I want this song and this summit to be a bouquet of hope for you because you really do deserve to feel on top of the world all the time. And I'm just going to read a sample of two verses, just so you can get a feel for it. And this download link will be available with the replay of this interview and it will be available on the replay page so you can download it any time. You can take the lyrics and you can download the MP3 file and listen to it and feel inspired and feel hope and just feel happy and feel calm and hopefully it'll lower your cortisol a little bit and just make you feel good. So here's two of the verses: "A new beginning. A brand new day. All of my fears are gone away. I feel so calm, so free, so whole. Right now I'm feeling on top of the world."



And then here's another verse: "My very best days are yet to come. All anxiety and fear are gone. A whole new life I've never lived before. Right now I'm feeling on top of the world."

And I won't even try and sing for you because it would be a very scary thing to hear me sing. But grab the download, listen to Amma Jo and enjoy it because it's really beautiful. I just listen to it over and over again. I can't actually believe I've got a song, especially me being totally musically challenged. My husband Brad is very musical and he can't believe that I've got a song and he hasn't got a song. So it's pretty cool, and I hope you get as much enjoyment out of listening to it as I have out of creating this for you. And I want to just share a few final words from me. Don't tolerate how you feel. Please don't give up hope. Keep looking for answers until you've got zero anxiety. There may be one root cause; there may be many causes that are contributing to your anxiety. But as I said at the beginning, you can have zero anxiety and you do not have to manage it. And you deserve to feel your absolute best all the time and you can and should feel on top of the world, always. Remember that: you can feel on top of the world. As the song says, your very best days are yet to come, your anxiety and fear are gone. A whole new life you've never lived before. You can feel on top of the world. Enjoy The Anxiety Summit, Season 2. This is Trudy Scott signing off.

Here is the speaker blog:

http://www.everywomanover29.com/blog/anxiety-summit-latest-food-nutrient-research-anxiety-music

Here is the blog with links to all the speaker blogs: http://www.everywomanover29.com/blog/the-anxiety-summit-2-all-the-speakers-and-topics/

Trudy Scott, CN, host of the Anxiety Summit, Food Mood expert and author of The Antianxiety Food Solution

Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower women worldwide about natural solutions for anxiety, stress and emotional



eating. Trudy works with women one-on-one and in groups, serving as a catalyst in bringing about life enhancing transformations that start with the healing powers of eating real whole food, using individually targeted supplementation and making simple lifestyle changes. She also presents nationally to nutrition and mental health professionals on food and mood, sharing all the recent research and how-to steps so they too can educate and empower their clients and patients.

Trudy is past president of the National Association of Nutrition Professionals. She was recipient of the 2012 Impact Award and currently serves as a Special Advisor to the Board of Directors. She is a member of Alliance for Addiction Solutions and Anxiety and Depression Association of America. Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings (New Harbinger 2011). The information provided in The Anxiety Summit via the interviews, the blog posts, the website, the audio files and transcripts, the comments and all other means is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional before starting any diet, exercise, or supplementation program, before taking or stopping any medication, or if you have or suspect you may have a health problem.

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