Mihaela Maltby - Health Coach

07/11/2025

Repost from William Wallace, Ph.D.

How vitamins and minerals shape brain health

The brain depends on a steady supply of micronutrients to create energy, build new cells, and protect neurons from damage. Each nutrient plays a specific role in cognition, memory, and mood regulation.

1️⃣ B-vitamins (B1, B2, B3, B6, B12, Folic acid)
Power the brain’s metabolism and neurotransmitter synthesis. Vitamin B1 drives glucose use, B2 and B3 support mitochondrial energy and memory, while B6 and B12 regulate mood and myelination.
🟢 Example: Low B12 or folate can impair DNA repair in neurons and raise homocysteine, a marker linked to cognitive decline.
🟢 Example: B1 deficiency reduces ATP in neurons, causing brain fog and fatigue.

2️⃣ Antioxidant vitamins (C and E)
Defend neural membranes from oxidative stress and preserve communication between brain cells.
🟢 Example: Vitamin E integrates into lipid membranes to prevent peroxidation; vitamin C regenerates oxidized E and supports neurotransmitter synthesis.

3️⃣ Vitamin A and D
Guide brain cell growth and differentiation, influencing neurodevelopment and plasticity.
🟢 Example: Vitamin A regulates genes for synaptic plasticity; vitamin D receptors in the hippocampus affect learning and mood.

4️⃣ Omega-3 long-chain fatty acids (EPA and DHA)
Form structural components of neuronal membranes and the central nervous system.
🟢 Example: DHA supports synaptic signaling and myelin formation; low levels correlate with slower processing and mood disorders.

5️⃣ Essential minerals (Iron, Magnesium, Copper, Selenium, Iodine)
Sustain energy metabolism, antioxidant defense, and neural signaling.
🟢 Example: Iron carries oxygen to brain tissue; magnesium stabilizes neuronal firing and enhances learning.
🟢 Example: Selenium protects against neuronal death through glutathione peroxidase; iodine fuels thyroid hormones that regulate brain development.

Balanced micronutrient intake keeps the brain’s energy systems, neurotransmitters, and structural integrity running smoothly; supporting clarity, focus, and resilience across the lifespan.

📷 William Wallace, Ph.D.

07/11/2025

I order my own blood tests online. I do solve my own issues as I am aware of my body’s needs. I keep myself healthy learning every day about lifestyle changes. I love the new research in the medical field but also I appreciate natural therapies and treatments.

Have you solved your own health issues using social media?

Done your own research?

Learned a health changing technique from a podcast?

I see people often who have reversed their type 2 diabetes/ fatty liver/ high blood pressure and obesity by discovering low carb from a podcast. 🩷🩷🩷🩷

I’ve also had a few women figure out their own hormone replacement after menopause from a Facebook group.

This new paper in a prestigious journal laments patients that know stuff and ask the doctor to order tests. This patronizing, outdated, infuriating take IS HARMFUL.

I love patients that try and solve their own health problems.

A doctors role is to work
WITH their patient. Not judge them .

In the information age a lot of people know more than their doctor about their particular health problem.

Doctors should love this and work WITH the patient. They will learn too and be happier!

https://x.com/apodudz/status/1986449424139067694?s=46

06/11/2025

Repost from Deanna Minich, Ph.D.

Exercise timing matters: morning workouts can advance the circadian phase and aid sleep in early chronotypes ("the morning lark"), while afternoon or evening exercise may better suit late chronotypes ("night owl") and enhance strength. As this review article suggests, matching exercise timing to chronotype and avoiding intense activity late at night may help maintain muscle function and circadian balance.

Image credit: Su Z, Xiang L. Exercise, circadian rhythms, and muscle regeneration: a path to healthy aging. Front Neurosci. 2025 Oct 9;19:1633835. doi: 10.3389/fnins.2025.1633835. PMID: 41141425; PMCID: PMC12546372.

📷Deanna Minich, Ph.D.

06/11/2025

Repost from William Wallace, Ph.D.

How your gut microbes help set your body’s internal clock

This figure shows how the gut and brain communicate through neural, immune, endocrine, and metabolic pathways that are influenced by the body’s internal clock. The microbiome, hormones, and light–dark cycles interact to coordinate sleep, metabolism, stress responses, and inflammation across the gut–brain axis.

1️⃣ Central and peripheral clocks
The brain’s master clock in the suprachiasmatic nucleus (SCN) aligns daily rhythms with environmental light through the retinohypothalamic tract. Peripheral clocks, including those in the gut, follow signals from the SCN but also respond to feeding times and microbial metabolites.
🟢 Example: Disrupted light exposure or irregular eating can desynchronize the gut’s circadian rhythm, altering microbial composition and metabolic regulation.

2️⃣ Endocrine pathway
The hypothalamic–pituitary–adrenal (HPA) axis links stress and circadian timing through hormone signaling. Gut microbes influence HPA activation by releasing metabolites and cytokines that affect cortisol release.
🟢 Example: Certain bacteria such as Actinobacteria and Streptococcus modulate HPA activity, contributing to changes in inflammation and stress hormone output.

3️⃣ Immune pathway
Microbial components interact with immune cells in the intestinal mucosa, producing cytokines that reach the brain through circulation or vagal signaling.
🟢 Example: Lipopolysaccharides (LPS) and pattern-associated molecules from gut bacteria trigger IL-1β and TNF-α release, linking dysbiosis to neuroinflammation and altered sleep quality.

4️⃣ Metabolic pathway
Microbes regulate lipid and glucose metabolism through production of short-chain fatty acids and other metabolites that follow circadian patterns.
🟢 Example: Species like Lactococcus chungangensis and Ruminococcus bromii affect lipid metabolism, aligning energy use with the body’s day–night cycle.

5️⃣ Neural pathway
The vagus nerve transmits microbial and immune signals bidirectionally between gut and brain. Neurotransmitters and microbial by-products influence mood, stress, and cognition through this circuit.
🟢 Example: Cytokines and bacterial metabolites act on vagal afferents, shaping neural activity in regions that regulate alertness and emotional balance.

Together, these pathways demonstrate how the microbiome acts as a peripheral clock that integrates environmental cues, diet, and stress signals with the brain’s circadian system. When alignment breaks down, it contributes to insomnia, metabolic dysfunction, and inflammation across multiple organ systems.

📷 William Wallace, Ph.D.

06/11/2025

Repost from Dr. Charlton Lifestyle GP

Feeling tired even after a full night’s sleep? Your body might be low on key nutrients that power your cells — not just caffeine.

🔹 Vitamin B12 – energy metabolism
🔹 Iron – oxygen delivery
🔹 Vitamin D – hormone balance
🔹 Magnesium – cellular energy
🔹 Iodine, Selenium, Zinc – thyroid function

Before assuming “burnout,” rule out what your cells are missing.
Real energy starts with nutrition, not stimulants.

📷 Dr. Charlton Lifestyle GP

05/11/2025

Repost from Dr. Eric Westman

Weight loss is one of the most common reasons people ditch carbs and start a keto diet — and yes, keto does help people lose weight when other approaches have failed. 🙌 Counting calories, going low-fat, endless hunger… it’s no wonder people get frustrated.

But here’s the real truth: keto is so much more than a fat-loss diet.

By lowering blood sugar and insulin, reducing inflammation, and producing ketones, keto can have profound effects on physical health, mental clarity, digestive function, and overall quality of life. ✨

Far from being a “fad,” when done properly, keto can help you reclaim your life and feel better than you have in years. 💜

*People with type 1 diabetes will always require insulin, but ketogenic diets facilitate use of much lower doses, reducing blood sugar swings and long-term risks.
†An emerging area of research. Results so far are encouraging but not as robust as for other conditions.

Ready to start keto the simple, clinically tested way?
👉 Learn how in Dr. Eric Westman’s Keto Made Simple course: https://adaptyourlifeacademy.com/keto-made-simple/

📷 Dr. Eric Westman

05/11/2025

04/11/2025

Repost from William Wallace, Ph.D.

Amino acids and the brain: how protein shapes cognition

Amino acids aren’t just for muscle; they’re the raw materials for neurotransmitters, brain energy, and communication between neurons. Every thought, mood, and memory depends on them.

1️⃣ The Building Blocks of Brain Chemistry
Amino acids are the foundation of neurotransmitters, the brain’s chemical messengers.
Tryptophan → Serotonin & Melatonin (mood and sleep)
Tyrosine → Dopamine, Norepinephrine, Epinephrine (motivation, focus, alertness)
🟢 Example: Low tryptophan can flatten mood, while adequate tyrosine supports motivation under stress.

2️⃣ Fuel and Communication for Neurons
Amino acids like glutamine, serine, and glycine regulate excitatory and inhibitory balance; the brain’s “on/off switch.”
Glutamine → Glutamate & GABA, the main excitatory and calming neurotransmitters.
Serine & Glycine fine-tune learning and memory through NMDA receptors.
🟢 Example: Balanced glutamate–GABA activity is essential for focus without overstimulation.

3️⃣ Energy and Cognitive Endurance
Some amino acids, like leucine, methionine, and valine, support brain metabolism and mitochondrial function.
They can be used as alternate fuels or regulate appetite and alertness signals.
🟢 Example: During fasting or exercise, these amino acids help sustain mental energy.

4️⃣ Neuroprotection and Plasticity
Arginine makes nitric oxide, improving blood flow and synaptic plasticity (the brain’s ability to adapt).
Histidine produces histamine, which modulates alertness and memory.
🟢 Example: Arginine helps the brain stay flexible - crucial for learning and repair.

5️⃣ Mood, Stress, and Cognition. The "Integration Point"
Together, these amino acids fuel neurotransmitter synthesis, energy metabolism, and neuronal communication- the biochemical basis of focus, learning, and mood stability.
🟢 Example: A diet rich in quality protein ensures the brain has the ingredients it needs to think clearly and regulate emotion.
Amino acids are more than protein fragments; they’re the language of the brain. They build neurotransmitters, power neurons, and regulate cognition, mood, and focus. Every clear thought and calm mood begins with these molecular messengers.

📷 William Wallace, Ph.D.

03/11/2025

Take away food. Pork belly, sticky rice in bamboo, salad, and salty peanuts

03/11/2025

This is an old practice in Romania too. I remember both my grandmothers doing this for my father for his back pain.

03/11/2025

Repost from Deanna Minich, Ph.D.

Hempseed is one of my favorite heart-supportive foods, as it’s rich in omega-3s, protein, and antioxidants. I often sprinkle it on salads or blend it into smoothies for an easy daily boost. A recent review article details emerging research showing it may help balance lipids and support cardiovascular health — a small seed with big potential for the heart. ❤️

Image Credit: Kaçar ÖF, Kose T, Kaya Kaçar H. Dietary hempseed and cardiovascular health: nutritional composition, mechanisms and comparison with other seeds. Front Nutr. 2025 Oct 8;12:1669375. doi: 10.3389/fnut.2025.1669375. PMID: 41132555; PMCID: PMC12540152.

📷 Deanna Minich, Ph.D.

03/11/2025

Repost from the Institute for Integrative Nutrition

Feeling a little off after the time change? ⏰😴⁠
⁠
It’s not all in your head — the shift in daylight can actually throw your hormones out of balance.⁠
⁠
Here’s how to get back in rhythm, one small act at a time:⁠
☀️ Serotonin → Get morning light & eat protein⁠
🎶 Dopamine → Move, finish a small task, listen to music⁠
💞 Oxytocin → Connect with someone or your pet⁠
🌿 Endorphins → Laugh, move, or relax with warmth⁠
⁠
These small resets can help your body adjust and your mood rebalance faster.

📷 Institute for Integrative Nutrition